Category: Eat Healthy, Be Wealthy

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Burger saumon-chèvre – Salmon and goat cheese burger

All the vegetables used in the recipe are in season, in spring and summer. Pay attention to where they are grown and preferably use those that come from your country or a country close to yours. Do not make this recipe in winter or autumn. In addition, the recipe is balanced, with vegetables that are good for your health, proteins (fish), a dairy product (goat’s cheese) and starchy foods (bread). There is not a lot of fat, which is perfect!

Burger saumon-chèvre - Salmon and goat cheese burger
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Burger saumon-chèvre – Salmon and goat cheese burger

Recipe by FRCourse: Snacks, Main
Servings

4

servings
Prep time

10

minutes
Cooking time

10

minutes

Ingredients

  • 4 burger buns

  • 2 slices of smoked salmon

  • 2 tomatoes

  • 1 cucumber

  • 1 goat’s cheese log

  • Arugula

Directions

  • Wash and slice the tomatoes and cucumber
  • Cut the goat cheese
  • Wash and remove the leaves from the arugula
  • Arrange the arugula on the burger buns, then the cucumber and tomatoes in slices
  • Place the slices of smoked salmon cut into squares on top of the goat cheese
  • Heat the oven to 190°
  • Put the burgers in the oven for 4 minutes so that the goat’s cheese melts and the buns are toasted (this step is optional, you can eat the burgers without putting them in the oven)
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Ricotta Spinach Lasagna

This is healthy because it is vegetarian, it is low in fat and low in calories (154 kcal/serving). This is an easy recipe for a balanced and delicious dish.

Ricotta Spinach Lasagna
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Ricotta Spinach Lasagna

Recipe by FR
Servings

6

servings
Prep time

10

minutes
Cooking time

40

minutes

Ingredients

  • 500g spinach (here chopped and frozen)

  • 250g Ricotta

  • 1 egg

  • 200g of lasagna sheets

  • 300g tomato sauce

  • Salt and pepper

  • Garlic

  • 1 teaspoon olive oil

  • 30g grated parmesan

Directions

  • Brown the spinach with the olive oil and the garlic in a sauté pan for +/- 10 minutes, then season.
  • Mix egg and ricotta.
  • Add the spinach mixture off the heat.
  • Assemble the lasagna with a layer of lasagna sheets, one of tomato sauce, one of spinach mixture then
    sprinkle with parmesan (and so on until all the ingredients are used up).
  • Bake +/- 30min at 180 degrees Celsius.
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Lachs – Salmon

Lachs - Salmon
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Lachs – Salmon

Course: MainDifficulty: Easy
Servings

3

servings
Prep time

10

minutes
Cooking time

10

minutes

Ingredients

  • 500g salmon cut into 2-3 stripes

  • 1 teaspoon salt

  • black pepper (best if freshly ground)

  • 1 pinch cayenne pepper

  • 1 tablespoon warm water

  • 1,5 teaspoons of apple cider vinegar

  • 1 teaspoon of olive oil

  • 1 tablespoon honey

  • 3 cloves minced garlic

  • 1.5 lemons

Directions

  • First season the salmon with salt, pepper and cayenne pepper;
  • Make the honey garlic sauce by mixing the remaining ingredients together;
  • Heat up the pan and cook the salmon with garlic and the sauce.
  • Enjoy!
    Can for example be served with rice or a side salad.
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Kartoffelsalat – Potato Salad

Can a potato salad ever be healthy? Potatoes sometimes have a bad reputation for being high in calories. Considering how satiating they can be, their nutritional value is “ok”. Traditional German potato salad is prepared with lots and lots of store bought mayonnaise – below you can find a lighter version using vegetable broth (and a little bit of oil) instead.

Kartoffelsalat - Potato Salad
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Kartoffelsalat – Potato Salad

Recipe by DECourse: Sides, SaladsDifficulty: Easy
Servings

4

servings
Prep time

30

minutes
Cooking time

25

minutes

Ingredients

  • 1 kg potatoes

  • 3 small onions

  • 4 tablespoons of sunflower oil

  • 1 spoon of mustard

  • 350ml vegetable broth

  • 5-6 tablespoons of vinegar

  • 80g of cubed ham

  • Salt & pepper

  • Chives

  • Sugar

Directions

  • Wash the potatoes and cook in boiling water for 20-25 minutes. Peel the onions and cut into cubes. Heat the oil in a saucepan, add onions, cover them and steam for about 15 minutes. Add mustard and stock and bring to the boil. Add the vinegar and ham, season the broth well with salt and pepper.
  • Drain, rinse, peel and slice the potatoes and add them to the broth. Let them steep in the broth for at least 20 minutes.
  • Wash the chives, cut diagonally into fine rings and add to the salad. Season to taste with salt, pepper and sugar. Serve the potato salad with the stock warm or cold.
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Spargel – Asparagus

This is green and healthy because…

Asparagus is in season in spring in Europe. Don’t buy it out of season, because then it’s flown here from Peru (and then it’s most assuredly not good for the climate).

Of course, every vegetable is good for your health. You definitely should consider skipping the meat and just eat the veggies. It’s still yummy!

Many vegetables have positive “side-effects”. Here are some for asparagus:
It…

  • is good against cancer
  • helps in weight loss
  • is good for your heart
  • relieves hangovers
  • lowers your risk of diabetes
  • treats rheumatism
  • relieves depression
  • helps with blood cholesterol
  • contains vitamin E
  • is full of vitamin K
  • boosts your mood
Asparagus
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Asparagus

Difficulty: Medium
Servings

4

servings
Prep time

30

minutes
Cooking time

30

minutes

Ingredients

  • 1 kg white asparagus

  • 1 kg potatoes

  • 100 g breadcrumbs

  • 1 egg

  • Salt and pepper

  • 4 Schnitzel (veal, pork or turkey)

  • Hollandaise sauce (400 ml)

Directions

  • Peel both the potatoes and the asparagus. Boil the potatoes for about 20 minutes in salted water.
  • Cook the asparagus for about 15 minutes in lightly boiling water.
  • Wash the schnitzel and pat them dry, then season with salt and pepper.
  • Break the egg into a shallow dish and beat.
  • Place the breadcrumbs in another shallow dish.
  • Dredge the schnitzel first in the beaten egg, then in the bread crumbs. Press firmly to make the breadcrumb coating stick well.
  •  In a pan, fry the schnitzel on both sides until golden brown.
  • Heat the Hollandaise Sauce
    (finished product or freshly prepared in a water bath: 4 egg yolks, 250 g melted butter, lemon juice, salt, white pepper).
  • Place potatoes, asparagus and the schnitzel on a plate, garnish with a little hollandaise sauce and serve.
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Bunter Salat – Colourful Salad

Some people say that salads are boring. Or that they don’t have any taste. Or that they are difficult to prepare. None of that is true. Just get creative and toss together a few fresh veggies and voilà, you’ve got a meal.

Serve your salad with a slice of bread on the side. Or mix in a handful of pre-cooked pasta, lentils, potatoes, or rice. In this way, you have created a filling meal. (Also, it’s a good method to use leftover pasta etc. – use salads of all kinds to reduce your food waste.)

Bunter Salat - Colourful Salad
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Bunter Salat – Colourful Salad

Course: SaladsDifficulty: Easy
Servings

4

servings
Prep time

20

minutes
Cooking timeminutes

Ingredients

  • 50 g  rucola

  • 1 head of green lettuce

  • 150 g cherry tomatoes

  • ½  cucumber

  • 8 radishes

  • carrots

  • Dressing

  • 2 tablespoons oil

  • 5 tbsp vinegar

  • salt & pepper

  • honey

  • herbs

Directions

  • Clean and wash the rucola and green lettuce and tear into smaller pieces.
  • Wash tomatoes and cut in half.
  • Wash the cucumber, peel the carrots and grate both finely.
  • Clean, wash and slice the radishes.
  • Add all vegetables to the leaf salads.
  • Toss salad and dressing and enjoy!
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Linsensuppe – Lentil Soup

Lentils are used all around the world. They may be used in all kinds of dishes, for example salads, stews or as a side dish. They can also be used to replace meat, for example by substituting it in a Bolognese Sauce or by creating a loaf. Here’s a quick and easy version of a lentil soup from Germany.

Lentils are known to be quite healthy: They are low in calories but high in fiber, minerals and proteins. Another plus is that they are relatively low cost.

For this recipe, you may use any type of lentils – depending on the version you use, you might have to adapt cooking times slightly: Brown lentils tend to need longer cooking times, red lentils are soft more quickly.

Linsensuppe - Lentil Soup
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Linsensuppe – Lentil Soup

Course: SoupsCuisine: Germany, InternationalDifficulty: Easy
Servings

4

servings
Prep time

10

minutes
Cooking time

20

minutes

Ingredients

  • 500g lentils

  • 1 can of Vienna sausages or vegetarian sausages

  • 3 carrots

  • 2 onions

  • 1 leek

  • 1/2 teaspoon salt

  • 1/2 teaspoon oil

  • Spices to taste (e.g. nutmeg, turmeric, garlic powder, bay leave)

Directions

  • Pour 1.5 liters of water into a saucepan, add half a teaspoon of salt and bring to the boil.
  • After 10 minutes of cooking, sautée the leeks, carrots and onions in oil for 10 minutes and then add to the lentils.
  • Then add the lentils with bay leaves and cook on medium heat.
  • Add 1 teaspoon of nutmeg, turmeric and garlic powder and salt by feel. At the end, add the cut sausages.
  • Enjoy!