Veggie tips for spring

Posted on sustenance And tagged test, day

We love it heartier in winter, but as soon as it gets warmer, the food can be lighter. This includes vegetarian dishes in particular. We give tips and reveal some veggie recipes.

At Holmes Place's premium fitness clubs, you can not only do something for your fitness, but also get tips for a healthy diet from our experts. Let us put together an individual diet plan for you!

Vegetarian diet is healthy

Experts recommend eating a maximum of 300 to 600 grams of meat per week — but the reality is different. In 2021, meat consumption in Switzerland was almost 52 kilograms per capita! If you want to do something about that and focus more on plant-based products, spring is a good time. Because there are already many types of fresh vegetables and fruits on the markets.

Studies show that people who follow a vegetarian diet are less likely to be overweight, type 2 diabetes and cardiovascular diseases. But even reducing meat consumption is good for your health. Because by eating a diet rich in fruit, vegetables and cereal products, you reduce the risk of many diseases. And it's delicious too!

Veggie tips

• When it comes to fruit and vegetables, prefer seasonal and regional varieties. They contain the most nutrients.
• Legumes and dairy products are rich in protein — important for anyone who wants to avoid meat altogether. Combinations are good, such as pasta with cheese or potatoes with quark.
• When it comes to Asian, Indian and Italian cuisine, there are particularly many delicious veggie recipes.
• Veggie dishes are easy to prepare and reheat — ideal if you don't have a canteen at work or don't want to cook big for lunch in the home office.
• Herbs and spices play an important role in vegetarian cuisine. Pay attention to quality and ensure variety. It is especially delicious when you use fresh herbs. Basil, chives, parsley, etc. are easy to grow on the window sill. Also experiment with seeds of coriander, cardamom and other spices.

Veggie tips for breakfast

Sure, the jam roll in the morning is definitely vegetarian, but give it a try

Times a whole grain bread with low-fat quark, banana slices and chia seeds. For four portions, you need a banana, 4 slices of whole grain bread, 4 tablespoons of low-fat quark, 2 teaspoons of chia seeds, 2 teaspoons of agave syrup, 1 teaspoon of lime juice and a little salt. How to do it: Mix the quark with the chia seeds and season it with a teaspoon of agave syrup and lime juice. Cut the peeled banana into slices. Brush the bread with quark, spread the banana slices on top and drizzle everything with the remaining agave syrup.

Spicy alternative: whole grain bread with avocado and pomegranate seeds. For this, you need 4 slices of whole grain bread, an avocado, 200 g cream cheese and half a pomegranate. How to do it: Remove the flesh from the avocado and cut it into slices. Then remove the pomegranate seeds. Brush the bread with the cream cheese, place the avocado slices on top and sprinkle everything with the pomegranate seeds and, to taste, a few chilli flakes.

Tasty lunch

There are really many vitamins in the colorful vegetable pan, which is also low in calories and quick to prepare. For two portions, you need 100 g carrots, one red and one yellow pepper, 1 zucchini, 100 g green beans, 1.5 spring onions, 100 ml vegetable broth, 75 g crème fraîche, 1 tablespoon olive oil, chilli flakes, salt and pepper. How to do it: Cut carrots, peppers and zucchini into bite-size pieces. Wash, clean and cut the beans in half and blanch them in boiling salted water for three minutes, then drain cold, quench and drain. Cut onions into thin rings and sauté in olive oil and carrots for two minutes. Add the rest of the vegetables and pour in the broth. Cook at medium heat for another five minutes, season with salt and pepper. Place the vegetables in bowls and garnish with crème fraîche and chilli flakes.

Quick and delicious is the Pasta with roasted peppers. For this, you (2 people) need 75 g young leaf spinach, 370 ml roasted peppers (from a glass), half an onion and a clove of garlic, 200 g ribbon noodles, 50 ml milk (or vegetable alternative), ½ tsp instant vegetable broth, 250 g ricotta, 1 tablespoon olive oil, 1 ½ tablespoon roasted cashew nuts, salt, pepper and nutmeg. How to do it: Boil three liters of salted water. Wash the spinach and let it drain. Cut the bell pepper into fine strips, peel and chop the onion and garlic. Prepare the pasta in boiling salted water. Heat the oil in a pot and sauté the onion and garlic. Deglaze with milk and 150 ml water and bring to a boil. Stir in the broth and simmer for five minutes. Stir in ricotta, then spinach and peppers. Season the sauce with salt, pepper and nutmeg. Drain the pasta and mix with the sauce, add the coarsely chopped cashew nuts.

Veggie tips for experiments

Vegetables are wonderful to prepare in the oven — cut seasonal varieties of various types into strips or slices, turn them in oil, place on baking paper and bake. Season to taste. It tastes very delicious with cream cheese.

You can also experiment well with pasta. Broccoli, zucchini, eggplant, and peppers, for example, go well with tomato sauce. With chilli, garlic, grated Parmesan, basil, parsley, tomatoes, onions and olive oil, the sauce becomes a spicy arrabiata variant, but garbanzo beans or feta also give it an exciting touch.

Just try out what you like and create your own delicious veggie recipes!

Our nutritionists will help you if you want to eat healthily. Simply make an appointment and let us create a diet plan tailored to you personally. It doesn't matter whether you want to get fitter, lose weight or pursue another goal!

Posted on sustenance And tagged test, day.