Gesundes Essen

Gesundes Essen

 

Was ist eigentlich eine gesunde und ausgewogene Ernährung?

Eine gesunde und ausgewogene Ernährung bedeutet keinesfalls das gleiche wie eine Diät oder Abnehmen. Es bedeutet kurz gesagt: man achtet darauf, was man isst, verzichtet auf stark verarbeitetes Essen, Fertigprodukte und sehr zucker- oder fetthaltige Produkte und kocht viel selbst. Für jeden Menschen bedeutet gesunde Ernährung etwas Anderes. Es gibt ja auch schließlich Menschen mit Allergien oder Unverträglichkeiten.

 

Wir haben ein paar leckere Rezepte für euch zusammengestellt.

Etwas aufwendiger aber gesund:

Vegetarischer Vollkorn-Wrap

Zubereitung: ca. 15 min.

 

Zutaten:

¼ rote Zwiebeln

25g braune Champignons

½ Tomate

¼ rote Paprikaschoten

30g Kidney Bohnen

¼ Salat

2 g Schnittlauch

37 g Joghurt (3,5 % Fett)

¼ TL Zitronensaft

Salz

Pfeffer

1 Vollkorn-Tortillafladen

 

Tomaten (erst waschen und entkernen) und Zwiebel schälen und würfeln. Pilze und Paprika putzen und in Scheiben oder Würfel schneiden. Anschließen Bohnen in einem Sieb abspülen und abtropfen lassen. Salat putzen, trockenschleudern und in Streifen schneiden, Schnittlauch auch waschen und in Röllchen

 

 

schneiden. Den Zitronensaft und den Schnittlauch in den Joghurt einrühren und nach Belieben würzen. Tortillas ausbreiten, Zitronen-Joghurt-Mischung dazufügen, den Rest dazulegen und zusammenrollen. FertigJ

 

Schnell und lecker:

Cream cheese Bagel mit Tomaten

Zubereitung: ca. 10 min.

 

Zutaten:

1 Bagel

1EL Doppelrahm- oder Joghurtfrischkäse

½ Tomaten

½ handvoll Salat

Ein wenig Salz & Pfeffer

 

Bagel toasten und auf die untere Hälfte den Frischkäse streichen. Salat und Tomaten klein schneiden, darauflegen und nach Belieben würzen. FertigJ!

 

Statt Süßigkeiten:

 

Kiwi-Limetten-Cocktail/-Smoothie

Zubereitung: ca. 20 min.

 

Zutaten:

225g Kiwi (etwa drei große Kiwis)

1 Limette

175 g Granatapfel (etwa ein halber)

Eiswürfel

 

Kiwis schälen und kleinschneiden, Limette auspressen und hinzugießen. Granatapfel schälen. Kiwi und Limettensaft gemeinsam mixen und anschließend Granatapfelkerne dazugeben. Eiswürfel zerkleinern und auch hinzufügen. FertigJ

 

 

 

~Lily H., Johanna L     10.12.19

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