You’re in a hurry again. Bought something for breakfast at the bakery on the way to work? At lunchtime to the kebab shop and on the way home to the snack bar? This is definitely not healthy in the long run, no matter how much your everyday stress is. We introduce you to delicious meals that consist of only three ingredients, are quick to prepare and are also healthy.
Everyday life, work and family often have you under control. In the evening, a pizza is often pushed into the oven and quickly munched in. In fact, we all know that convenience foods are unhealthy. Fast food makes you fat and sick. Medical studies have shown that high consumption of “fast food” leads to obesity, high blood pressure, diabetes, cholesterol and heart problems. These foods are intended for immediate consumption and are real calorie bombs. They are high in salt and sugar, and often cheap fats. These unhealthy, unsaturated fatty acids make you fat. In addition, fast food has hardly any fiber, vitamins and minerals. It doesn’t fill you up for long and cravings come back quickly.
Use local vegetables
Even if you don’t have much time to cook, you should still avoid classic fast food. The so-called three-ingredient recipes can be combined in many different waysso that it always remains varied. You can also take these dishes with you to work in a lunch box.
Also, consider using local and seasonal vegetables. Because green stuff that has been transported long distances usually has few vital substances and nutrients.
These fruits and vegetables are now in season in summer!
Seasonal calendar June: which fruits and vegetables are in season now?
What’s on your plate in June? Also now there are seasonal fruits and vegetables as well as salads from the region for your menu. Our seasonal calendar tells you what you can buy in June.
This is how it works
As a base you need pasta (for the vegan version without egg), rice, potatoes or legumes. To do this, combine vegetables that you only cook or steam briefly, or raw ingredients that are particularly rich in vital substances. We introduce you to three-ingredient recipes that are healthy, vegetarian and super quick to prepare.
1. Pasta with vegetables and herbs
You cook Pasta of your choice for about seven to ten minutes until it is firm to the bite. To do this, you look for something delicious Vegetables like broccoli, peas, black salsify, carrots, eggplant or zucchini. You don’t want to cook the vegetables for too long. It not only loses taste, but also valuable vitamins and minerals. Cooking with little water, such as steaming or stewing, preserves the ingredients, taste and appearance. For seasoning you can Add fresh herbs as desired, for example parsley, chives, rosemary, sage or dill. By the way: You can also use the carrot greens as an excellent herb.
2. Couscous with fresh ingredients
You put couscous in a bowl and pour boiling water over it, then leave it swell for ten minutes. In the meantime you choose an sFast-cooking vegetables out. Now you can Add fresh ingredients like rocket, tomatoes, spinach or sprouts.
Potatoes can be cooked quickly if they are finely cut. Then they are ready after about 15 minutes. You should cook the potatoes covered with 1.5 times the amount of water until they are firm to the bite. Meanwhile you can Vegetables with a short cooking time like cauliflower, Brussels sprouts, peas, leek or aubergine. You can also consider when another ingredient raw vegetables Add. The following are excellent – best finely chopped or cut: peppers, tomatoes, beetroot, garlic, zucchini, fennel, carrots, kohlrabi, or chicory.
We wish you bon appetite with the delicious three-ingredient dishes. Not only are you insanely healthy, but also true culinary delights.