Recipes for a vitamin-rich diet

Tips for your healthy diet

If you eat a lot of vegetables and fruit , your body will automatically be supplied with all the important vitamins and minerals. Sure, we know that! And yet we often don’t reach for carrots, oranges and the like. Even the German Society for Nutrition recommends that we eat vegetables and fruit (and salad, by the way) five times a day. After all, high consumption can reduce the risk of cancer, cardiovascular problems, diabetes and obesity. So eat more plants. Consciously include three servings of vegetables and two servings of fruit in your daily diet (see box below for quantities). On the next pages you will find a 5-day program. You will see: five servings of vegetables and fruit are quickly served. Participate!

Check out these cookbooks for even more inspiration:

1. Verena Boeheim ‘s Vegetable Bible : Always eat seasonally, regionally, freshly – highly informative for vegetarians, vegans and meat eaters. About 15 euros.
2. You Deserve This by Pamela Reif: Simple and Natural Recipes for a Healthy Lifestyle. About 20 euros.
3. Live healthier without sugar : The nutritional docs show a way out of the sugar trap that is suitable for everyday use. About 20 euros.
4. Healing power of fruit and vegetables by Ursel Bühring: Effective ingredients – versatile enjoyment. About 30 euros.

Are you still missing the right drinks? Here you will find them!

Day 1 – Breakfast: Smoothie bowl with skyr, goji berries and “Bitzel”

Ingredients:
for two people

200 g mixed red berries (e.g. strawberries, raspberries, currants)
150 g quark (20% fat)
150 g skyr
1 tsp matcha powder
juice of 1/2 lime
2 tbsp rice syrup
1 packet of woodruff flavored effervescent powder 2 tbsp
dried goji berries

Preparation:

1. Wash the berries, clean if necessary, pat dry. Put a few nice specimens aside for the garnish.

2. Finely puree the remaining berries with the quark, skyr, matcha powder, lime juice and rice syrup in a blender and dilute with still water as desired.

3. Stir in the effervescent powder and immediately divide the smoothie into two bowls. Serve garnished with the reserved fresh berries and the goji berries.

Pro Person 242 kcal, 18 g E, 4 g F, 29 g KH

Day 1 – Lunch: Arugula sandwich with avocado cream

Ingredients:

• 2 Organic Eggs
• 1/2 ripe avocado
• 2 tsp lemon juice
• 2 tablespoons grainy cream cheese
• 2 TL grain Dijonsenf
• Salt, pepper from the mill
• 20 g arugula
• 2 tomatoes
• 4 slices of whole wheat toast

Preparation:

1. Hard boil eggs in boiling water for 10 minutes, rinse and allow to cool. Halve the avocado, remove the stone, remove the flesh from the skin, sprinkle with lemon juice and mash with a fork. Mix the avocado with the cream cheese and mustard, season with salt and pepper.

2. Wash rocket, shake dry, remove any thick stems. Finely chop half and stir into the avocado cream cheese. Clean and wash the tomatoes. to peel eggs. Cut both into slices.

3. Toast until golden brown and spread with avocado cream cheese. Spread the rest of the rocket, tomato and egg slices on two pieces of toast, season with salt and pepper. Place the remaining slices of toast on top and cut in half diagonally.

Per person 460 kcal, fat 35 g

Day 1 – Dinner: Cabbage pasta with parsley pesto

Ingredients:

• 5 g toasted pine nuts
• 15 grams of parsley
• 2 tbsp olive oil
• 2 tbsp grated Parmesan Salt, freshly ground pepper
• 120 g tagliatelle (ribbon noodles)
• 200 g Spitzkohl
• 200 grams of carrots
• 1 clove of garlic
• 1 tsp lemon juice

Preparation:

1. Puree the pine nuts, parsley and oil together and mix in 1 tablespoon Parmesan. Season with salt and pepper.

2. Cook the pasta in plenty of salted water for about 8 minutes until al dente. Clean the pointed cabbage, wash and cut into 1 cm wide strips. Peel the carrots and cut into long strips with a vegetable peeler. Peel and chop the garlic.

3. Heat the rest of the oil in a pan. Sauté the carrots in it for about 2 minutes. Add the pointed cabbage and garlic and sauté for a further 2 minutes. Season with salt and pepper. Drain the pasta, reserving 100ml of the pasta water. Add water and pesto to the vegetables and season with salt, pepper and lemon juice. Mix the pasta with the vegetables and serve sprinkled with the rest of the Parmesan.

Per person 430 kcal, fat 18 g

Day 2 – Breakfast: Oatmeal raspberry grapefruit smoothie with buttermilk

Ingredients:

• 50 g frozen raspberries
• 1 rosa Grapefruit
• 400ml buttermilk
• 2 tbsp melted flakes

Preparation:

1. Allow raspberries to thaw. Halve the grapefruit and squeeze the juice. Place the berries, juice, buttermilk and melted flakes in a blender and puree until smooth.

Per person 180 kcal, fat 2 g

Day 2 – Lunch: Spicy paprika soup with mint

Ingredients:

• 1 large red and yellow bell pepper
• 1 piece of ginger (1 cm)
• 1 shallot
• 1 small red chilli
• 1 tbsp olive oil
• 1 TL Currypulver
• 1 TL Turmeric powder
• 250 ml vegetable broth
• 100 ml coconut milk
• 50 g natural yoghurt
• salt
• 2 sprigs each of mint and coriander

Preparation:

1. Clean, wash and dice the peppers. Peel and chop the ginger and shallot. Wash the chili pepper, cut in half lengthways and remove the seeds. chop chili

2. Heat olive oil in a saucepan. Briefly sauté the paprika, ginger, shallot and chili, remove half of them and set aside. Put curry and turmeric in the pot and sauté briefly. Add the vegetable stock and simmer for about 8 minutes. Add coconut milk, heat and puree finely with a hand blender.

3. Rinse and chop herbs. Serve soup sprinkled with yoghurt, remaining vegetables and herbs.

Per person 210 kcal, fat 16 g

Day 2 – Dinner: Fried rice with vegetables and egg

Ingredients:

• 100 g Langkornreis
• salt
• 1 leek
• 2 large carrots
• 1 large zucchini
• 1 red pepper
• 1 bunch of chives
• 2 tbsp sunflower oil
• 2 tablespoons soy sauce
• Currypulver
• 3 Organic Eggs
• pepper from the grinder

Preparation:

1. Cook the rice in 250 ml of salted water for about 12 minutes. Drain in a sieve and fluff up a bit with a fork.

2. Clean and wash the leek and cut into rings. peel carrots. Clean and wash zucchini. Cut both into thin strips. Wash the peppers, halve lengthways, remove the seeds and cut into thin strips. Rinse the chives, shake dry and cut into small rolls.

3. Heat oil in a large pan. Fry the leeks and carrots in it. Mix in the courgettes and peppers, stir in about 3 tablespoons of water and 1 tablespoon of soy sauce and fry for about 2 minutes. Season with curry. Mix in the rice and fry briefly while turning.

4. Whisk the eggs with the remaining soy sauce, pour into the pan while stirring and allow the eggs to set. Serve sprinkled with chives and pepper.

Per person 510 kcal, fat 20 g

Day 3 – Breakfast: carrot and sesame spread on wholemeal rolls

Ingredients:

• 300 grams of carrots
• 125 ml vegetable broth
• 2 TL Tahini (Sesammus)
• 1 tbsp sesame oil
• 1 Kardamomkapsel
• 1 tbsp sesame together
• Salt, pepper from the mill
• 1-2 teaspoons lemon juice
• 2 whole wheat rolls

Preparation:

1. Peel and dice the carrots and sauté them in the broth for 7-8 minutes. Drain and puree. Mix in the tahini and oil.

2. Remove the cardamom seeds from the pod and dry-roast them with sesame seeds in a pan, allow to cool and then crush in a mortar and pestle. Stir the sesame mix into the carrots. Season with salt, pepper and lemon juice.

3. Halve the bun. Spread with spread. Eat an apple in wedges.

Per person 280 kcal, fat 10 g

Day 3 – Lunch: Wraps with vegetables and herbal cream

Ingredients:

• 1/2 bunch of parsley
• 80 g Quark (20% Fett.i.Tr.)
• 1 TL Balsamicoessig
• 1 TL Senf
• 2 large carrots
• Salt, pepper from the mill
• 1 large zucchini
• 1 bunch of spring onions
• 5 Mushrooms
• 2 tbsp olive oil
• 4 wheat tortillas
• 1 box cress

Preparation:

1. Rinse the parsley, chop finely. Mix the quark, parsley, vinegar and mustard until smooth and season with salt and pepper.

Peel 2 carrots, clean and wash zucchini. Cut or slice both into thin sticks. Clean, wash and cut the spring onions into rings. Clean and halve the mushrooms.

3. Heat 1 tablespoon of oil in a pan, sauté the carrots for about 3 minutes. Add zucchini and onions and sauté for about 2 minutes. Season with salt and pepper. Remove. Add 1 tablespoon of oil to the same pan and sauté the mushrooms for 2 minutes. Season, remove, let cool.

Heat 4 tortillas in the same pan on both sides one after the other, place on a work surface, spread with the quark cream and top with the vegetables. Scatter cress on top. Fold in wraps and serve rolled up.

Per person 460 kcal, fat 19 g

Day 3 – Dinner: Stuffed Peppers

Ingredients:

• 2 Bell pepper shots
• 80 grams of cooked ham
• 4 pickles
• 1/2 bunch of dill
• 100 g Ricotta
• 1 teaspoon grain mustard
• 2 slices of wholemeal bread
• Salt, pepper from the mill

Preparation:

1. Clean, wash and halve the peppers lengthwise. Cut the ham and gherkins into fine cubes. Wash the dill, shake dry and chop finely. Mix the ricotta with the ham, gherkins, dill and mustard and season with salt and pepper.

2 Fill the pepper halves with the ricotta mixture and serve with the wholemeal bread.

Per person 280 kcal, fat 8 g

Day 4 – Breakfast: Lemon coconut skyr with kiwi and physalis

Ingredients:

• 200 g skyr (Icelandic yoghurt)
• 100 ml coconut drink
• 1 tbsp lemon juice
• 1 THE Agavendicksaft
• 2 Kiwis
• 100 g Physalis
• 2 EL Kokosraspel

Preparation:

1. Mix the skyr with the coconut drink, lemon juice and agave syrup until smooth. Peel kiwis and cut into pieces. Clean, wash and halve the physalis. Mix both and arrange on the Skyr with the desiccated coconut

Per person 240 kcal, fat 7 g

Day 4 – Lunch: Asian vegetable salad with tofu

Ingredients:

• 20 g rice noodles
• 75 g Tofu
• 5 TL Soy Sauce
• 1 organic lime
• 80 ml coconut milk
• 2 teaspoons peanut butter
• 1 Tsp Sambal Oelek (Spicy Sauce)
• 200 g pointed cabbage or Chinese cabbage
• Salt, pepper from the mill
• 50 g snow peas
• 1 carrot 1 mini cucumber
• 1 tablespoon roasted salted peanuts
• 1 tbsp canola oil

Preparation:

1. Pour boiling water over the rice noodles and leave to soak, drain in a colander, rinse with cold water and drain. Cut the tofu into 1 cm cubes and marinate with 2 tsp soy sauce.

2. Wash the lime in hot water, pat dry and grate the zest. squeeze juice. Mix coconut milk with lime zest and juice, peanut butter and the rest of the soy sauce. Season with pepper and sambal.

3. Clean and wash the cabbage and cut into fine strips. Sprinkle with 1/4 tsp salt and knead with your hands for about 2 minutes. Wash sugar snap peas and cut diagonally into fine strips. Clean and wash the carrot and cucumber and cut or slice into thin strips. Roughly chop the peanuts.

4. Heat the oil in a pan and fry the tofu in it until golden brown. Pour the ingredients into the glass one after the other in layers: Start with the dressing, add the vegetables, then the pasta and tofu. Sprinkle with the peanuts. Close the jar and leave in the fridge overnight.

Per glass 700 kcal, fat 43 g

Day 4 – Dinner: Green Vegetable Frittata

Ingredients:

• 50 g frozen peas
• 200 g frozen leaf spinach
• 350 g Zucchini
• 1 bunch of spring onions
• 5 sprigs of parsley
• 3 sprigs of thyme
• 3 organic eggs (size M)
• 75 ml milk Salt, freshly ground pepper
• Nutmeg, freshly grated
• 1 tbsp olive oil

Preparation:

1. Thaw the peas and spinach leaves. Wash, halve and slice zucchini. Clean, wash and finely chop the spring onions. Rinse the parsley and thyme, shake dry and chop finely. Preheat the oven to 180 degrees (160 degrees for a fan oven).

2. Whisk eggs with milk. Season generously with salt, pepper and nutmeg. Stir in herbs.

3. Heat the oil, sauté the vegetables briefly. Season with salt and pepper. Put in a fireproof form. Pour egg milk over. Bake in the oven for about 25 minutes. Cut into pieces and serve.

Per person 390 kcal, fat 17 g

Day 5 – Breakfast: Herb scrambled eggs with tomatoes and ham

Ingredients:
• 4 stalks each of parsley, dill, chives, tarragon and oregano
• 4 organic eggs (size M)
• 8 tbsp milk
• Salt, freshly ground pepper zest from 1 organic lemon
• 1 tbsp butter
• 4 tomatoes
• 4 Slices of breakfast ham, e.g. B. from Wiltmann
• 2 slices of wholemeal bread

Preparation:

1. Finely chop herbs. Whisk eggs with milk, salt, pepper and lemon zest. Stir in herbs except for 2 tbsp.

2. Heat butter, add egg mixture and fry over medium heat and allow to set. Using the spatula, scrape from the edge to the center.

3. Wash and slice tomatoes. Serve scrambled eggs with tomatoes, ham and bread. Sprinkle with the remaining herbs.

Pro Portion 410 kcal, Fat 19 g

Day 5 – Lunch: Salad and hand cheese with chive vinaigrette

Ingredients:

• 2 spring onions
• 1 bunch of chives
• 2 tbsp white wine vinegar
• 4 tbsp vegetable broth
• 1 tsp honey
• 2 tbsp canola oil
• 1 roll of Harz cheese (200 g)
• 1 Radicchio
• 1 romaine lettuce hearts
• 2 slices of wholemeal bread
• Salt and pepper fresh from the mill

Preparation:

1. Clean, wash and finely chop the spring onions. Rinse the chives, shake dry and finely chop. Whisk together vinegar, broth, honey, and oil. Mix in the chives and spring onions and season with salt and pepper.

2. Cut the cheese into thin slices. Clean and wash the lettuce and pluck into bite-sized pieces.

3. Arrange the cheese on the salad and drizzle with the vinaigrette. Eat whole grain bread with it.

Day 5 – Dinner: Oven vegetables with coriander dip

Ingredients:

• 250 g Hokkaidokürbis
• 4 carrots
• 1 Zucchini
• 4 spring onions
• 50ml olive oil
• 1 tbsp lemon juice
• 1/2 tsp dried thyme
• Salt, pepper from the mill
• 1 TL Coriander
• 1 clove of garlic
• 160 g Quark (20% Fat in. Tr.)
• 1 tsp juice and grated zest of 1 organic lemon
• 2 sprigs of parsley

Preparation:

1. Wash pumpkin, cut into small pieces. Peel the carrots, clean and wash the courgettes. Halve the carrots lengthwise, quarter the courgettes lengthways, and cut both diagonally into pieces. Clean, wash and quarter the spring onions.

2. Whisk together the oil, lemon juice, thyme, salt and pepper. Place the vegetables on a baking sheet, drizzle with the marinade and leave covered for approx. 20 minutes. Preheat the oven to 200 degrees (180 degrees for a fan oven). Bake the vegetables for approx. 30 minutes, turning them from time to time.

3. Crush the cilantro in a mortar. Peel the garlic, chop finely. Mix both with the quark, lemon juice and zest, salt and pepper. Rinse the parsley, chop finely, stir into the dip. Serve dip with vegetables.

Per person 420 kcal, fat 31 g