Although he has many years under his belt, it is no coincidence that this is the favorite saying of our parents or grandparents. So for a healthy dinner, instead of an extended and opulent dinner, should we just eat a modest meal? First of all, we would rather not talk about "should" here. We believe healthy, balanced diets should by no means have anything to do with demands and constraints.
In this respect, please understand our articles and instructions as a recommendation for your healthy diet. We recommend that you make the dinner rather modest. That this is easier said than done, we know from personal experience. In today's hectic professional life there is often too little time for a decent breakfast or lunch. The more we look forward to a delicious and above all rich dinner. Whether with friends or colleagues in the restaurant or home-cooked in your own four walls. But especially the calories taken in the evening are increasingly converted into fat and stored in the body. An over-rich evening meal also reduces the quality of our night sleep. Due to the abundance of undigested food in the digestive tract, the body does not quite come to rest but invests energy in the digestive process.
Raw Food? No Thanks!
So less and generally rather easy to eat. As an alternative to high-calorie evening meals, raw fruits, fruit salads, cucumber or tomato salads, and the like appear tempting. While these ingredients are highly recommended for breakfast or lunch, they are not as good for a healthy dinner. Since we generally go to sleep a few hours after the Lord's Supper, we no longer digest raw fruits, salads, and vegetables completely. The organism switches back one or more courses during sleep. As a result, the digestive process is operated only on the back burner. Instead of breaking down the raw food into its smallest constituents and feeding it to the organism, fermentation and decay processes occur in the digestive tract. These processes provide a feeling of fullness and flatulence. On the other hand, you create toxins, which reverses the positive properties of raw food to the opposite. If fermentation processes occur, alcohols are produced, among other things. To put it mildly, consuming too much raw food before going to bed can lead to a small hangover.
Do not worry, you will not poison yourself with your usual tomato salad in the evening. But they also do not reach the desired health effect, which is actually fresh fruits and vegetables own. Some people hangover after a large bowl of raw food in the evening the next morning or have typically swollen eyes. This can be the result of incomplete digestion of raw food.
Ingredients for Your Healthy Dinner
Steamed vegetables, rice, and potatoes are suitable ingredients for a well-balanced and healthy dinner. Even light soups and stews with predominantly herbal ingredients can be the basis of a healthy diet in the evening. If possible, eliminate carbohydrate-rich products from your dinner list. Since we generally have low energy requirements in the evening and during the night, our body converts carbohydrates from sugary foods, pasta, and bread products into fat stores and stores them in the body. The result: weight gain.
Finally Time for the Newspaper?
For many, dinner is the first moment of the day, when it's finally time to study the newspaper, read a book, or have some lively conversations with your partner. Not infrequently, the television program provides for Kurzweil, while the starving stomach is incidentally filled in a hurry.
What applies to the other meals of the day is also important for a healthy dinner. During the meal, you should not devote yourself to any other occupation. Instead, focus on all your attention on the delicious foods on your plate. Take every bite carefully, wisely. Smell Taste your delicious food, feel its consistency. Repeat this attention exercise best with every bite. You will find that after a few bites your thoughts wander off and you unconsciously look for diversion. But with practice and regular repetition, you will be able to enjoy your evening meal more and more intensively.
The benefit of mindful eating is that you tune your whole mechanism to the process of eating. Your digestive system prepares in time for the upcoming digestive processes. At the same time, you can enjoy your meal only in peace and quiet. Enjoyment can be joy and happiness
Recipes for your healthy dinner
3-4 people
Colorful Vegetable Rice Pan
1½ cups unpeeled whole grain rice, not cooked
1 onion, thinly sliced
1 red pepper, thinly sliced
1 green pepper, thinly sliced
2 carrots, cut into thin slices or strips
2 garlic cloves, diced small
1 small broccoli, cut small
About a ¾ cup, white or Chinese cabbage, chopped small
2 large hands full of fresh spinach, chopped small
Soy Sauce
Rinse the rice in the sieve and cook according to the package instructions. Fry the vegetables, onion and garlic in a large pan or a wok with a little sunflower oil, stirring constantly. Start with onions and carrots, then add the peppers, broccoli, cabbage and garlic one at a time, constantly stir in the pan and stir in the ingredients. After a short searing, reduce heat to a minimum, add soy sauce and stir. Add cooked rice. Season with pepper. Serve with fresh coriander. Good Appetite!
White Beans Cornmeal Chili
4 people
2 cans of white beans (unsalted), rinsed, drained and split
1 tbsp. olive oil
200g smoked tofu or 1 vegetarian roster, a small cut
2 onions, diced
3 garlic cloves, finely chopped
2 Polanco chilies, substitute green peppers, gutted and diced
2 teaspoons of chili powder
1 teaspoon ground cumin
1 1/2 cups of water
2 tablespoons fresh oregano, chopped (alternatively dried oregano)
2 tsp of Tabasco
1/2 tsp salt, better Gomasio
1 can of corn (400g), rinsed and drained
2 tbsp. thinly cut spring onion rings
1 tbsp. fresh coriander, plucked
2 limes, geachtelt
Preparation
Heat the olive oil in a large cast-iron casserole over medium heat, add the cubes of tofu or vegetarian cube and sauté. Add onion cubes, garlic, poblano or paprika and sauté for 5-6 minutes. Then add chili powder and cumin powder, simmer for 30 seconds, stirring constantly. Put crushed beans and whole beans, 1 1/2 cups of water, oregano, Tabasco, salt and corn in the pot. Bring to a boil, cover pot and reduce temperature, simmer gently for 20 minutes until the stew slowly thickens. Sprinkle spring onions and cilantro over garnish with lime patties.
Tuscan white bean soup with endive
4 people
1 tbsp. olive oil
2 cups finely chopped onion
5 garlic cloves, finely chopped
2 cups vegetable broth
1 cup of water
1 teaspoon fresh rosemary, chopped
2 canned unsalted large white beans, rinsed and drained
2 sprigs of fresh thyme
1 piece (45g) Parmigiano-Reggiano bark
500g endive, chopped (chicory or radicchio as a substitute)
1 cup of small cut carrot
1/2 teaspoon red pepper, ground
1/4 tsp salt (better: Gomati)
1/4 freshly ground black pepper
1 tsp white wine vinegar
6 teaspoons coarsely grated Parmesan
Preparation
Put oil in a large saucepan and heat over medium heat. Add onions and fry for four minutes, stirring occasionally. Put garlic in the pan and simmer for 30 seconds. Add vegetable broth, add water, rosemary, beans, thyme and parmesan bark. Bring to a boil, then reduce heat and simmer for 10 minutes. Stir in the endive and carrots, cover the pot and simmer for about 15 minutes until the carrots are tender. Stir in red and black pepper, salt and vinegar. Remove the parmesan bark from the pot, garnish the stew with grated Parmesan cheese. Good Appetite!
Broccoli Bean Medley
2 persons
1 small broccoli
1 big hand full of green beans
2 cups fresh mushrooms, cleaned
1 small bowl of sliced onions
Olive oil
Dark soy sauce (for example Keta Manis)
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