Depending on the season, we must draw attention to our eating and living habits. Together with the changes in nature and in climate change, our body adapts to different combinations of factors. Our healthy diet can be neglected in winter due to the lack of fresh vegetables. The end result is reflected in various disorders in the metabolism, such as fatigue, drowsiness and malaise. The intake of high-fat food during the holidays, we want to reduce in the spring, with the help of healthy, self-prepared food.
In the supermarket we now discover atypical for the season food: winter tomatoes, cucumbers, even watermelons and oranges we eat in winter. Asked and well tolerated by many people fruit and vegetables make our menu in the winter. But have you noticed how this diversity affects your organism?
Spring is the right time for disciplined feeding. The body now needs healthy, vitamin-rich foods with high levels of protein and micronutrients. Pay attention to the preparation and put the fat and sweets aside.
The right preparation is an important part of the healthy nutrition process. So it is advisable to rinse the fresh vegetables under running cold water and steam instead of frying.
We show you some delicious spring dishes:
Spinach salad with hard-boiled eggs
Cherry tomatoes and baby spinach as an alternative to lettuce
This light, healthy appetizer consists of hard-boiled eggs, cherry tomatoes, baby spinach and fresh onions. To prepare a salad sauce, you would need mustard, 1 tablespoon of vinegar, 1 cup of yogurt and 3 tablespoons of olive oil. Add parsley and finely chopped radishes to taste and mix well with salt and pepper.
- Rich in vitamins, tasty green soup of asparagus, spinach and zucchini
Who does not like a portion green soup for lunch? To bring this treat together, you would need:
Ingredients for the soup:
1 tbsp olive oil
2 garlic cloves, chopped
12 sticks of green asparagus, roughly cut
1 zucchini, roughly cut
3 cups vegetable broth
¼ TL Pul Beaver
salt and pepper
1 bunch of spinach (about 3 cups)
Ingredients for the topping:
¼ cup of basil and chives, roughly cut
¼ cup almonds, roughly cut
¼ cup olive oil
¼ tsp salt
¼ cup asparagus tips, raw, chopped
¼ cup of zucchini, raw, small striped
Heat the olive oil in a medium saucepan and sauté briefly the minced garlic. Add the asparagus and zucchini by setting aside enough for the toppings. Add vegetable broth, pulbiber, salt and pepper. Let the soup simmer for about 15 minutes. Add spinach and cook for another 5 minutes. Let cool and puree with the food processor.
Pound the herbs, almonds, olive oil and salt in a mortar or slightly reduce the ingredients with the blender. Mix with asparagus and zucchini. Serve on pureed soup.
Spring recipe for velvety cream soup with crispy bread
The stinging nettle is rich in three of the most important nutrients, namely calcium, potassium and iron. If you have the opportunity to pick the nettles yourself, the soup would be even healthier than usual. Here is the recipe for a Spring soup from nettles, spinach and Gruyère :
3 tbsp olive oil
1 onion, diced
600 grams of floury potato, diced
3 garlic cloves, chopped
300 grams of nettle
1 L vegetable stock
150 grams of leaf spinach
150 ML Crèm e double
6 slices of bread
2 tablespoons whole grain mustard
2 tablespoons butter, room warm
100 grams of Gruyere cheese, finely grated
Heat the olive oil in a large pan, add onion and fry for 10 minutes. Add potatoes and garlic and let cook for 2 minutes. Add the nettles and vegetable broth, simmer for another 15 minutes and add spinach. Puree the mixture and add the Crèm e double.
Toast the slices of bread and spread with the mixture of mustard and butter. Disperse the cheese and briefly gratinate. Serve with the soup.
Veggie casserole of kale
This Kale Casserole for vegetarians can be prepared within an hour and would be a great dinner instead of pizza ,
600 grams (1/2 head) kale, without thick stems, cut small
3 big eggs
1 tbsp butter
1/3 cup all-purpose flour
1 cup whole milk
¼ cup Crèm e double
2 tablespoons tomato paste
100 grams of Gruyere cheese, grated
¼ cup of Parmesan cheese, grated
3 tablespoons parsley, chopped
2 teaspoons of Kosher salt
1 ½ teaspoon sea salt
½ tsp pepper
Preheat the oven to 200 degrees.
Heat the water with the kosher salt in the large pot, add the kale and cook for 5 minutes. Drain and rinse under cool water. Let kale dry on kitchen paper.
Flour, whole milk, Crèm Mix e double, tomato paste, eggs, 1/3 of the cheese, parsley, salt and pepper well. Add pressed kale and cover with the milk-flour mixture.
Grease casserole dish with butter and sprinkle Parmesan cheese over it. Add the mixture with the kale and cover with the rest of the cheese. Approximately Fry for 50 minutes.
Many more recipes are available. Decide to eat healthily and strengthen your body for the coming summer!