Fruit and vegetables should have a permanent place in every diet. It provides us with valuable vitamins, minerals, trace elements and fiber. The latter keep you full for a long time and promote healthy digestion. Thanks to their numerous nutrients and low calorie density, fruit and vegetables prevent obesity and the diseases that result from it. But not everyone manages to eat enough vegetables and fruit every day and so you quickly reach for the well-known feel-good food. But we have the solution to accommodate fruit and vegetables at breakfast.
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breakfast
Homemade smoothies are quick to prepare and full of healthy nutrients . Depending on the season, different types of fruit and vegetables end up there, which provide the body with vitamins and minerals in the morning.
These varieties taste good in a smoothie:
Fruit is always a good choice for a smoothie. You can give your imagination free rein. Apples, berries such as strawberries, raspberries or blueberries are particularly tasty, as are pineapples, mangoes and peaches. Depending on the season, you can choose from fresh or frozen products.
When it comes to vegetables , these varieties are particularly suitable for smoothies:
- lamb’s lettuce and lettuce
- leaf spinach
- Zucchini
- cauliflower
- cucumbers
- peas
- Saddlery
- Rote Bete
During lunch
Whether it’s lunch in the canteen, brought from home or from outside: Here, too, you can easily cheat in an extra portion of vegetables. Canteens often have a salad bar as well. Grab it there!
With homemade lunch you can e.g. B. Cover the sandwich with lettuce, cucumber and tomato. Wraps are also quick to make and easy to take with you. If you cook your lunch in advance, you can e.g. B. reduce the amount of pasta and rice and add more vegetables to the meal. Instead of a Bolognese sauce on ground beef and tomatoes, try adding carrots, peppers or corn to the sauce. Vegetables such as potatoes, pumpkin, peppers, zucchini, broccoli or cauliflower from the baking tray are also delicious. Simply wash and chop the vegetables, drizzle with a little olive oil and cook in the oven. Season and lunch is ready.
If you want to grab a meal on the go , it’s now easy to find a healthy lunch. Numerous salad bars and shops with healthy fast food such as sandwiches, wraps, bowls or sushi provide you with an extra portion of vegetables. Some supermarkets now also have salad bars where customers can put together their own box. Often there is lettuce, carrot pieces, corn, legumes, vegetable balls, quinoa, but also cheese, eggs and meat.
During dinner
For dinner, you can proceed similarly to lunch. If you no longer need a warm meal, you can use vegetable sticks with dip or top the bread with vegetables. A homemade salad is also quick to make.
However, if you want to cook in the evening, you can take the opportunity to pre-cook for lunch the next day. If you are lacking inspiration, we can recommend these delicious and healthy dinner recipes . There is something for every taste!
