Status: 14.01.2024, 13:00 PM
By: Eva Lipka
CommentsPrint Share
Local superfoods are more than just a trend. From oatmeal to lentils: regional ingredients provide important nutrients and thus promote health.
1 / 11The overnight oats are prepared with little effort and the recipe contains important nutrients for an energetic start to the day. © Simply Tasty
2 / 11A classic Bircher muesli consists of oatmeal, milk, lemon juice, apples and honey. These ingredients form a satisfying foundation in the morning. (Symbolic image) © Panthermedia/IMAGO
3 / 11Pumpkin and lentil salad, a feast for the eyes and body, with beta-carotene and proteins. A vegetarian recipe that contains everything you need. © Simply Tasty
4 / 11A vegetarian one-pot recipe that's high in protein and can be effortlessly incorporated into your hectic everyday life: beans in tomato and coconut sauce. © Simply Tasty
5 / 11The deep-fried Indian dumplings, samosas, become a perfect finger food with a vegetarian potato and pea filling – a protein-rich recipe. © Simply Tasty
6 / 11The recipe for a colorful quinoa bowl with beetroot and salmon is a perfect blend of exotic and local superfoods. Fresh and healthy! © Simply Tasty
7 / 11The recipe for a winter bowl with buckwheat provides plenty of protein, minerals and vitamins and is also gluten-free. © Simply Tasty
My news
Overnight Oats for Breakfast: Delicious, Easy and Perfect for Weight LossRead
World's Easiest Chocolate Cake: The Chocolate Dream Is Baked in Five Minutes and Even VeganRead
World's Easiest Apple Pie: Moist, Aromatic and Made from Just Four IngredientsRead
Delicious and fit thanks to a low-carb recipe: cauliflower baked with cheese tastes good forever
Cauliflower Bomb with Minced Meat and Cheese Sauce: A Feast for the Senses
Delicious potato and zucchini casserole with feta: a treat for connoisseurs
8 / 11The Gnocchi Sauerkraut Stir-Fry with Chicken is a warming treat for cold days. The recipe ensures healthy digestion thanks to fermented white cabbage. © Simply Tasty
9 / 11Parsnip soup is the perfect recipe for all sensitive stomachs. Kale, one of the most nutrient-dense foods, contains vitamins and minerals. © Simply Tasty
10 / 11The recipe for broccoli pancakes is quick and easy to prepare. And it's also super healthy thanks to lots of vitamin K. © Simply Tasty
11 / 11For variety in vegetarian cuisine, check out the recipe for beetroot pancakes. In addition to the bright color, the betanin ensures a strengthened immune system. © Simply Tasty
Superfoods are on everyone's lips, literally. From acai berries to quinoa, avocado to goji berries, they are considered wonders of nature. But wait, isn't there a catch? That's right, the ecological footprint. These exotic stars often travel thousands of miles to end up in smoothies. But who says superpowers only grow in distant lands? Our local nature has just as great power food in store, without the long way!
Versatile easy-tasty recipes with local superfoods
The recipes for two different versions of the practical overnight oats (1) combine oatmeal and flaxseed to create a breakfast favorite, complemented by the antioxidant properties of blueberries. Oatmeal and flaxseed are valuable sources of fibre that keep you full for a long time and keep blood sugar levels stable. According to Fit For Fun, flaxseeds contain 30 percent polyunsaturated omega-3 fatty acids. Combined with blueberries, which, according to NDR, help with cell renewal, fight inflammation and strengthen the immune system with lots of vitamin C, potassium, zinc and iron, the overnight oats are a real miracle of nature.
Simply Tasty's new WhatsApp channel is here!
More delicious recipes, creative cooking ideas and tips can be found on our new Whatsapp channel. Click here to go directly to the canal.
The recipe for a classic Bircher muesli (2) is a full-fledged alternative to the overnight oats. In addition to oatmeal, nuts and apples provide an extra kick of vitamins and unsaturated fatty acids. According to AOK, hazelnuts, Brazil nuts and almonds in particular provide important calcium. All types of nuts boast healthy phytochemicals, especially pecans and walnuts. These ensure good heart health and strengthen the immune system.
In the recipe for pumpkin and lentil salad with feta (3), the two main ingredients are considered a local superfood. According to AOK, pumpkin is rich in beta-carotene, a precursor to vitamin A, which is important for healthy eyes and skin. In addition, the autumn vegetables are particularly low in calories. According to the pharmacy review, the important vitamin A is also contained in lentils. In addition, they also score points with nerve-strengthening B vitamins, cell-protecting vitamin E and are rich in potassium, calcium and magnesium. Within a vegetarian or vegan diet, they are considered an important source of protein.
Free recipe ideas, food hacks and more are delivered to your inbox every week via the Einfach Tasty newsletter. Register now.
Another local superfood is hidden in the recipe for beans in tomato and coconut sauce (4). Beans are also a great source of plant-based protein and fiber, making them an important part of a balanced diet.
The collection of protein-powered legumes is completed with the recipe for samosas with potato and pea filling (5). But peas not only bring protein energy to the table, but also important minerals, B vitamins and beta-carotene, according to T-Online.
The main role in the recipe for a colorful rainbow bowl (6) is played by quinoa, an exotic superfood. Quinoa is known for its high protein content and, according to Eat Smarter, contains all the essential amino acids, making it a complete source of protein. This healthy bowl is complemented by two regional superfoods: beetroot and salmon. According to AOK, the special thing about beetroot is the high proportion of iron and folic acid, which leads to a real energy kick. According to FOCUSonline, salmon is not only the most popular fish in Germany, but also the healthiest, with valuable omega-3 fatty acids and important vitamins and minerals.
The vegan winter bowl with buckwheat (7) shows why this pseudo-grain is so popular: According to Öko Test, it is rich in high-quality protein, minerals such as potassium and iron and secondary plant substances that have an anti-inflammatory effect and can improve blood circulation. And it's all absolutely gluten-free!
The Gnocchi Sauerkraut Stir-Fry with Chicken (8) combines the probiotic sauerkraut with the protein-rich chicken to create a nutritious and comforting dish. For an extra portion of health, you can also prepare the contained sauerkraut yourself according to grandma's recipe. According to Utopia, the lactic acid bacteria in fermented white cabbage ensure good digestion and healthy intestinal flora.
For people with sensitive stomachs, the recipe for parsnip soup with kale chips (9) is particularly suitable. According to NDR, parsnips are very digestible, while kale is one of the most nutrient-dense and healthy foods in winter.
For a literal buffer of vitamins, check out the broccoli pancakes recipe (10) and the beetroot pancakes recipe (11). According to NDR, 100 grams of broccoli contain 270 micrograms of vitamin K, which the human body needs daily for bones, heart, kidneys and blood clotting. This is twice as much as the average daily requirement. In addition to iron and folic acid, the beetroot in the last recipe also contains the dye betanin, which not only provides a beautiful color, but also helps to strengthen the immune system.
This collection of recipes proves that health and enjoyment go hand in hand, with ingredients that grow right on our doorstep. It's time to rediscover local superfoods and integrate them into everyday life. Simple, delicious and environmentally friendly – that's what healthy food tastes like today.