Nutrition

The four seasons offer a variety of regional foods and delicious dishes. Here we present a variety of recipe ideas for everyday life using regional and seasonal foods. Whether at home, at work or on the go - healthy meals provide your body and mind with energy, promote concentration and are the basis for a healthy lifestyle. 
On our pinboard you will find the recipes as PDF files to print out.

DRINKS
CUCUMBER WATER - refreshing and healthy
Wash the cucumber thoroughly and cut into thin slices. Place the cucumber slices in a carafe and fill it with cool (tap) water. Leave the water to infuse in the fridge for an hour - done! Optionally, you can add other fruit or herbs such as mint or basil - get creative!
 

BREAKFAST
VEGAN PANCAKES with rhubarb and almond butter
Mix 50g soft rolled oats with 200g wholemeal flour, 2 tsp baking powder, a pinch of salt and 1 tbsp crushed linseed. Stir this flour mixture with 2 tbsp applesauce and approx. 250 ml plant milk to form a smooth batter. Fry small, round pancakes in a pan with a little margarine or rapeseed oil. Also cut 4 stalks of rhubarb into small pieces and fry them in a second pan with rapeseed oil. Once the rhubarb is soft, add 2-4 tablespoons of brown sugar. The result is a kind of "quick" compote. Enjoy the sweet and sour rhubarb on the golden-brown baked pancakes and top with almond butter.

LUNCH/ COLD
SUMMER ROLLS with peanut dip
Cut the cucumber, carrot, iceberg lettuce and avocado (and other vegetables of your choice) into thin strips. Cook the glass noodles. Wash the bean sprouts and coriander thoroughly. For the dip, blend the following ingredients together with a hand blender: 85g peanut butter, 1 clove of garlic, 2 tbsp soy sauce, 3 tbsp sesame seeds and enough water to achieve the desired consistency when blending. Dip the rice paper in warm water. Place the desired ingredients in the middle. In the meantime, the rice paper will become soft and sticky so that you can roll up the rice paper with the vegetables and "stick" it together on all sides, similar to a wrap. Practice makes perfect!

EVENING/ COLD
BREAD SALAD with dates
Wash the lamb's lettuce thoroughly. Cut the red onions into thin rings and the dates into small pieces. Roast whole almonds without oil in a pan and leave to cool. Cut the bread (from the day before) into small pieces and toast it with olive oil to make croutons. Season these croutons with salt and pepper. Mix all the ingredients together in a salad bowl and add a vinegar and oil dressing of your choice.

The four seasons offer a variety of regional foods and delicious dishes. Here we present changing recipes for everyday life with regional and seasonal foods. Whether at home, at work or on the go - healthy meals provide your body and mind with energy, promote concentration and are the basis for a healthy lifestyle. 
On our pinboard you will find the recipes as PDF files to print out.

DRINKS
COLD BREW TEA - Homemade iced tea without sugar:
Steep black, green or white tea overnight in the fridge. It is important that you pour cold water over the tea so that the flavors can fully develop in the iced tea and there is no bitter taste. 
Then refine your cold brew tea with a slice of lemon or fresh mint to taste - done! 

BREAKFAST
Homemade granola with yogurt and fresh berries:
In a bowl, mix together grainy rolled oats with various nuts, kernels and seeds (e.g. pumpkin seeds, almond pieces, sunflower seeds and linseed). Add rapeseed oil and agave syrup and mix until everything is sticky. Spread everything evenly on a baking tray lined with baking paper and place in the oven for 20 - 30 minutes at 180° fan. Turn the granola at least once after 10 minutes of baking. Allow the granola to cool and harden before sealing it airtight in a glass container. 
Now conjure up a delicious breakfast with (soy) yogurt of your choice, the granola and fresh blueberries or strawberries.
 

LUNCH / WARM
CURRY with broccoli and green beans
Ingredients for 2-3 people: 1 red onion, 2 cloves of garlic, piece of ginger, 200g broccoli, 150g green beans, 250g carrots, 1 can of coconut milk, 200ml vegetable stock, curry paste (red or yellow if you prefer it less spicy), basmati or wholegrain rice, spring onions if desired, cashew nuts, turmeric, cumin, pepper, salt or soy sauce 

Preparation: Cook the basmati or wholegrain rice according to the packet instructions. Fry the chopped onion with the chopped garlic and ginger in a wok or pan with rapeseed oil. When the onion is translucent, add about a tablespoon of the red or yellow curry paste and fry briefly. Add the chopped carrots, coconut milk and vegetable stock and bring to the boil. Now add the broccoli florets and green beans and simmer for a further 10 - 15 minutes until the vegetables are cooked. Season the curry with turmeric, cumin and pepper and add a little soy sauce if necessary. Garnish with spring onions and cashew nuts.
The curry is great to take to work the next day and reheat!

EVENING / COLD
SUMMER SALAD with nectarine
Mix up a fresh salad of baby spinach leaves, rocket, feta, pine nuts and nectarines. For barbecues, the sliced nectarines/peaches can be roasted on the grill beforehand.
For the salad dressing, you will need 3 tbsp olive oil, 1 tbsp white wine vinegar or balsamic vinegar, 1 tbsp agave syrup, 1 tsp mustard, salt and pepper.
As a variation, the salad can also be wrapped in a wholemeal wrap and taken to work as a light lunch!

Enjoy your meal!