Our easy meal prep tips simplify the process. We have healthy meal prep ideas for your family. This guide prioritizes healthy meal preparation, with healthy meal ideas in compostable sugarcane bowls . It’s time to improve your meal prep and spend more time with your family.

Key points

• Plan your meals and shopping list to save time and money.
• Prepare ingredients such as chopped vegetables and cooked grains in advance.
• Use Ecolipak compostable containers for easy and eco-friendly meal storage .
• Involve your children in meal preparation to encourage healthy eating habits.

Your family meal prep plan

A good plan is the secret to successful family meal prep. You can transform a chaotic week into a peaceful one with a little thought. These simple tips will help you establish a routine that works for your family. It’s your first step toward easy meal prep.

Choose your recipes wisely

You should start with recipes your family already enjoys. This gets everyone excited about dinner. Think about recipes that are good for meal prep. Soups, chilis, and casseroles are great meal prep recipes because you can make a large batch at once. You can also find great meal prep ideas online. Look for healthy recipes like a vegetable noodle stir-fry or salted oatmeal cups. These are fun ideas for kids. Involving your children in choosing recipes can make them more likely to eat the healthy meals you prepare. The best meal prep ideas are the ones your family will actually eat. These ideas will save you time.

Pro tip : Double your recipes! Cooking once and eating twice is a basic meal prep strategy. Leftovers from your meal prep recipes make perfect lunches for the next day.

Create a master shopping list

A smart shopping list saves you time and money. Before going to the store, check what you already have. This helps you use up ingredients and avoid buying duplicates.

Organize your list according to the supermarket layout. This is one of our favorite meal-prep ideas. Group your items into categories such as:

• Fresh produce
• Bakery and dry goods
• Meat and dairy products
• Frozen foods

This method helps you move quickly through the store. You won’t forget anything. It’s one of the best meal planning ideas for busy families.

Plan your preparation time

You need to set aside time for meal preparation. For many people, Sunday afternoon is the perfect time. Put on some music and make it a fun activity. You don’t have to cook all your recipes from scratch. You can use this time for simple tasks.

Here are some quick meal preparation ideas to get you started:

• Wash and chop all your vegetables.
• Cook grains such as rice or quinoa.
• Mix the marinades and salad dressings.

Even an hour of meal prep can make a huge difference during the week. Using a slow cooker is another one of our healthy meal prep ideas. You can put the ingredients in the morning, and dinner is ready when you get home. These tips make your week much easier.

Preparing healthy meals for the week

Now that you have a plan, it’s time for the fun part: the actual meal prep! This is where you transform your ingredients into delicious, ready-to-use components for the week. Breaking the process down into smaller tasks makes healthy meal prep less of a chore and more of a victory. These ideas will set you up for a week of easy, nutritious meals.

Wash and chop the vegetables

Washing and chopping your vegetables in advance is a game changer. Imagine opening your refrigerator and finding perfectly prepared vegetables, ready for salads, stir-fries, or snacks. This single step saves you so much time during the week. Plus, having colorful vegetables ready to eat encourages your family to make healthy choices. Eating a variety of vegetables provides your body with important nutrients.

• Vitamin A keeps your eyes and skin healthy.
• Vitamin C helps your body heal and absorb iron.
• Dietary fibers promote a healthy heart.
• Potassium helps maintain healthy blood pressure.

Here’s an effective way to achieve this:

1. Start by washing your larger vegetables, such as carrots or peppers.
2. You can use a large bowl or a clean sink to rinse everything. A salad spinner works wonders for this!
3. Let your vegetables drain in a colander before putting them away.
4. Wash leafy green vegetables like lettuce or spinach last to prevent them from getting damaged.

Pro tip : For extra-clean vegetables, try a saltwater soak. Simply rinse your vegetables, soak them in cold water with a tablespoon of salt for about 5 to 10 minutes, then rinse again. This is a great way to remove any remaining dirt. Most cut vegetables will stay fresh for 2 to 3 days in an airtight container.

Cook large quantities of grains and proteins

Batch cooking is key to meal prep. Cooking your grains and protein in one go gives you the foundation for countless meal ideas. You can easily put together balanced and nutritious meals all week long. A healthy meal combines lean protein, a complex carbohydrate, and plenty of vegetables.

Start by cooking a large pot of your favorite grain. You can toast the grain in a little oil for a few minutes before adding water to enhance its flavor. A rice cooker can make this step even easier. Here’s a simple guide for batch cooking grains:

Next, cook your protein. Having it ready makes assembling lunch or dinner much easier. Here are a few simple ideas:

• Chicken breast: Dice the chicken, season with taco seasoning or garlic powder, and cook in a pan for 7 to 10 minutes.
• Ground beef: Brown it in a pan, drain off the fat, and season with salt and pepper. It’s perfect for tacos or pasta sauce.
• Tofu: Squeeze out excess water, cut into cubes, mix with seasoning and bake at 200°C for about 25 minutes until crispy.

These precooked foods are perfect for creating quick meal prep recipes like shrimp taco bowls or sheet chicken with roasted vegetables.

Mix the marinades and salad dressings

Store-bought sauces and dressings can be high in sugar and sodium. Making your own is one of the easiest healthy meal prep ideas, and it adds so much flavor to your recipes. You can whip up several different options in just minutes. Store them in jars in the refrigerator, and you have instant flavor enhancers for the whole week. Most homemade dressings will last one to two weeks.

Here are some fantastic meal prep ideas for marinades and salad dressings:

• Simple vinaigrette: Mix olive oil, vinegar, a little mustard and your favorite herbs.
• Teriyaki marinade for chicken: Combine soy sauce, sesame oil, fresh ginger and garlic for delicious chicken recipes.
• Romesco Sauce: This Spanish sauce is made with roasted tomatoes, peppers, and walnuts. It’s amazing on pasta, rice bowls, or as a dip.

Having them ready makes it easier to create tasty meal prep recipes without extra effort during the week.

Meal preparation ideas and recipes suitable for children

Involving your children in preparing family meals is a great way to teach them about healthy eating. When children help prepare meals, they feel responsible and are more excited to eat what they’ve made. It’s a wonderful way to spend quality time together and broaden their food preferences. You can give them age-appropriate tasks, such as washing vegetables, mixing ingredients, or assembling their own lunchboxes.

Busy families need quick and easy ideas that kids will actually eat. Think beyond the typical lunchtime sandwich! These healthy meal prep ideas are perfect for little hands and picky eaters.

🥗 Lunchbox ideas your kids will love:

• Turkey Taco Bowls: Use your pre-prepared ground beef for this fun and easy lunch.
• Peanut butter and banana rolls: A simple and satisfying classic.
• Mini carrot and zucchini bites: These savory muffins are a great way to introduce extra vegetables.
• Hawaiian Pizza Chicken: A fun twist on a favorite flavor combination.

You can also prepare breakfasts in advance to save time on busy mornings. These breakfast prep ideas ensure your kids start the day with a healthy meal. Try recipes like salted oatmeal cups or mini frittatas. These meal prep ideas make mornings easier and help you create nutritious meals your whole family will enjoy.

Packaging and storing your meals

You’ve done the hard work, and your kitchen is filled with delicious ingredients. Now it’s time to pack and store everything properly. Proper storage keeps your food fresh and safe, making your healthy meal prep a real success. These meal prep ideas will help you get the most out of your efforts.

Use Ecolipak takeaway boxes

The right containers are essential for successful meal preparation. For packing your lunch recipes, we recommend Ecolipak’s 20cm, 3-compartment compostable sugarcane lunch boxes . These containers are an excellent choice because they are made from sugarcane bagasse, a 100% compostable plant-based material. You can have the satisfaction of making a sustainable choice that helps protect green spaces.

These boxes are also incredibly practical.

• They are microwave safe for easy reheating.
• The waterproof design means there’s no mess in your bag.
• The three compartments are perfect for separating your main course from your sides. It’s one of our favorite meal prep ideas for packing recipes like pulled pork with a side salad.

Create a snack station

Empower your kids to make healthy choices by creating a snack station. It’s one of the best meal prep ideas for busy families. Use clear bins on a low shelf in your pantry or refrigerator. Labeling the bins helps kids know what to take. Stock your station with easy, healthy snacks. Good ideas include popcorn, fruit compotes, and trail mix. Having these ready-made snacks makes afternoons so much easier. These ideas also work for a quick lunch.

Layer the salads for freshness

Nobody likes a soggy salad. You can keep your greens fresh for days with a simple layering trick. It’s one of the best meal prep ideas for a healthy lunch.

Pro tip : Always put the dressing at the bottom of your container. Then, add firm vegetables like carrots or cucumbers. Finally, top it all off with your tender greens and protein. This keeps everything fresh until you’re ready to toss and eat.

This method works very well with many salad recipes. It’s one of the best meal preparation ideas for a packed lunch.

Freeze or refrigerate meals

Knowing what to freeze versus what to refrigerate is essential for long-term meal planning. Most of your cooked recipes will last 3-4 days in the refrigerator. For longer storage, the freezer is your best friend.

• Ideal for the freezer: Soups, stews and sauces are excellent meal-prep recipes that can be frozen.
• Ideal for the refrigerator: Most other recipes, especially those containing fresh vegetables that you want to keep crisp.

Always let hot food cool for about 30 minutes before putting it in the refrigerator or freezer. When you’re ready to eat, the safest way to thaw frozen food is in the refrigerator overnight. These simple tips ensure your meal prep recipes are always delicious.

Preparing meals together as a family saves you precious time and mental energy. This healthy habit reduces decision fatigue, freeing up mental space during the week. You don’t have to do everything at once. Start your meal prep journey by preparing just one or two healthy meals for the week ahead. This small time investment makes a huge difference for busy families. Successful meal prep is easy and delicious.

You’ve got it! A calmer week is just one meal prep session away.

FAQ

How to avoid getting tired of the same meals?

💡 You can easily vary your meal preparations. Try making different sauces or seasonings for your batch-cooked proteins. You can also find new, simple recipes online every week. This will make your meals exciting and fresh without too much extra effort.

What are the best recipes to freeze?

Soups, stews, chilis, and gratins freeze very well. Many sauces for cooked pasta and grains also work. These types of recipes are perfect for making in large batches. You can pull them out for a quick dinner on a busy night.

How can I get my difficult children involved?

Let your children choose the recipes for the week. You can also set up a “build-your-own” bar for meals like tacos or pasta. This gives them some control over their food and makes them more likely to eat what you’ve prepared.

How many recipes should I prepare each week?

If you’re new to meal planning, start small. Choose just two or three recipes for the week. You can prepare breakfast and a couple of dinners. This makes the process manageable. You can always add more recipes later.

The advantages of one-pan meals

1. Less washing up: The main reason one-pot meals are so popular is that they drastically reduce the amount of washing up. By using a single pot to prepare the entire meal, you eliminate the need to clean multiple pans, pots, and utensils.

2. Time saving: In addition to reducing washing up, one-pot meals also save time in the kitchen. By combining all the ingredients in a single pot, you avoid having to monitor several dishes at the same time. This allows you to focus on other tasks, such as preparing side dishes or setting the table.

3. Ease of preparation: One-pan dishes are often very easy to prepare. Most recipes simply involve adding all the ingredients to the pan and cooking them together. There’s no need to juggle multiple pots and pans, making meal preparation much simpler and more accessible, even for novice cooks.

4. Energy savings: By using only one heat source, one-pan cookware also saves energy. You don’t need to heat multiple stove burners or preheat several ovens. This reduces energy consumption and contributes to more environmentally friendly cooking.

Popular recipes

Here are some popular one-pot recipes that will help you get the most out of this convenient cooking method:

1. Roast Chicken with Vegetables: In a large pot, arrange pieces of chicken, seasonal vegetables, and aromatic herbs. Add a little chicken broth, cover, and cook over medium heat for about 45 minutes. You’ll have a delicious, complete meal, ready to enjoy.

2. Mushroom Risotto: In a saucepan, sauté mushrooms with chopped garlic and onion. Gradually add Arborio rice and vegetable stock, stirring occasionally. After about 20 minutes of cooking, the risotto will be creamy and ready to serve.

3. Pasta with Tomato Sauce and Vegetables: In a saucepan, combine dry pasta, tomato sauce, diced vegetables, garlic, and herbs of your choice. Add enough water to cover the ingredients and simmer until the pasta is cooked and the sauce has thickened.

4. Fish en Papillote: Place fish fillets, vegetables, and lemon slices in a sheet of aluminum foil. Seal the packet tightly and bake in the oven for about 15 minutes. The fish will be tender and flavorful, as all the aromas will be trapped inside the foil.

Ginger

Ginger is a root that helps stimulate digestive enzymes and prevent nausea caused by indigestion (heavy meals, food intolerances, etc.). It can be consumed as an infusion, juice, essential oil, or even in capsule form for those who don’t appreciate its lemony and spicy flavor.

Dried fruit

Dried fruits and nuts (walnuts, hazelnuts, almonds, apricots, dates, etc.) promote optimal digestive function. They are particularly beneficial for those prone to constipation. However, dried fruits should be consumed in moderation due to their high sugar content.

Peppermint

Peppermint is a natural antispasmodic that aids digestion and soothes intestinal inflammation. It is generally consumed as an infusion or essential oil, using 1 drop (no more than one drop, as its active ingredient is potent) mixed with 250 ml of water and a touch of honey.

Peppermint

Peppermint is a natural antispasmodic that aids digestion and soothes intestinal inflammation. It is generally consumed as an infusion or essential oil, using 1 drop (no more than one drop, as its active ingredient is potent) mixed with 250 ml of water and a touch of honey.

Green beans

Green beans are rich in fiber, which aids digestion by promoting healthy intestinal peristalsis. They are also rich in vitamins, minerals, and trace elements. They should be cooked thoroughly to avoid flatulence.

The pineapple

Pineapple contains enzymes, including bromelain, which predigests proteins, thus promoting good digestion. It is also rich in fiber. It should be eaten raw to benefit from its intestinal properties.

Flax seeds

Flax seeds are rich in soluble fiber, which promotes the reabsorption of water and sodium in the colon, thus helping to combat constipation. They can be consumed in various ways: added to homemade bread, or ground and sprinkled on yogurt, fruit juice, etc.

Why choose whole grains for your health

Whole grains differ from refined grains in their preserved composition. They retain the three essential parts of the grain: the bran, the germ, and the endosperm. This characteristic gives them exceptional nutritional properties, making them a go-to food for anyone looking to take care of their health. The recognized benefits of these whole grains are numerous and affect various aspects of our daily well-being.

Regular consumption of whole grains contributes to reducing the risk of cardiovascular disease. Thanks to their richness in magnesium and antioxidants such as vitamin E, phytic acid, and selenium, they actively participate in protecting the cardiovascular system. The soluble fiber they contain also plays a crucial role in lowering LDL cholesterol, often referred to as “bad” cholesterol. Furthermore, scientific studies have established a link between whole grain consumption and a reduced risk of colorectal cancer, making these foods true shields for our bodies.

The nutrients preserved in whole grains

The nutritional profile of whole grains is remarkably dense and varied. They provide approximately fifty percent carbohydrates, ten percent protein, and only one to two percent fat. Their average caloric content is around three hundred kilocalories per one hundred grams when raw, but this drops to about one hundred and fifty kilocalories after cooking. This composition makes whole grains a source of sustained energy, ideal for maintaining vitality throughout the day.

The outer layer of the grain, called the bran, contains a large portion of its nutritional value. It is particularly rich in dietary fiber, various minerals, and B vitamins, essential for the proper functioning of the body. The germ, for its part, contains high-quality plant-based protein, valuable micronutrients, and powerful antioxidants. By preserving these elements, whole grains offer an unparalleled nutritional cocktail that refined versions cannot match.

The abundance of insoluble fiber accelerates intestinal transit and is a valuable aid in combating constipation. This beneficial action on the digestive system is accompanied by a positive effect on the gut flora, thus contributing to better overall digestive health. Whole grains are therefore much more than just a source of energy: they are a veritable powerhouse of essential nutrients.

The natural regulation of blood sugar and satiety

One of the major advantages of whole grains lies in their ability to naturally regulate blood sugar. Their lower glycemic index compared to refined grains allows for a gradual release of glucose into the bloodstream. This slow and steady release prevents sudden blood sugar spikes and the subsequent cravings. For people looking to manage their weight or prevent diabetes, this characteristic represents a significant benefit.

The complex carbohydrates in whole grains provide sustained energy that is released gradually. This property helps maintain stable energy levels throughout the day, without the sudden fluctuations associated with simple sugars. The satiety induced by dietary fiber also plays a crucial role in regulating appetite. By swelling in the stomach and slowing digestion, fiber provides a lasting feeling of fullness that helps limit snacking between meals.

This combined effect on blood sugar and satiety makes whole grains valuable allies for maintaining a healthy weight. The French National Nutrition and Health Program (PNNS) recommends including at least one whole grain serving per day in our diet. This recommendation is based on numerous studies demonstrating the long-term benefits of regular whole grain consumption for preventing chronic diseases and maintaining good overall health.

The top 5 whole grains to include in your meals

Given the wide variety of whole grains available, making the right choices can seem complex. However, some varieties stand out for their exceptional nutritional profile and versatility in the kitchen. Rotating between different grains allows you to benefit from an even broader nutritional spectrum and avoid dietary monotony. Let’s discover together the undisputed champions of this food category.

Oats and quinoa: exceptional nutritional value

Oats are among the most prized grains for their exceptional nutritional qualities. Particularly rich in protein, fiber, and minerals, they also contain beta-glucans, soluble fibers with well-known benefits. Consuming three grams of beta-glucans per day helps lower blood cholesterol levels, a benefit validated by numerous scientific studies. Rolled oats offer a convenient and versatile way to incorporate this grain into your daily diet, whether at breakfast or in various culinary preparations.

Quinoa, although technically classified as a pseudo-cereal, fully deserves its place on this list. Low in fat but rich in essential amino acids, it boasts a complete protein profile, which is rare in the plant kingdom. This characteristic makes it a particularly popular food among vegetarians and vegans. Its gluten-free nature is an added benefit for those intolerant or sensitive to this protein. Its light texture and subtle flavor allow it to be prepared in a multitude of ways, both as a side dish and as a main course.

These two grains share the ability to provide sustained energy throughout the day. Their richness in diverse micronutrients contributes to the proper functioning of the body and the maintenance of optimal health. Oats and quinoa therefore form a solid foundation for building a balanced and varied diet, adapted to contemporary nutritional needs.

Wholegrain rice, spelt and buckwheat: diversifying your sources

Wholegrain rice comes in several varieties with different colors: brown, black, or red. Each of these versions retains its outer husk, thus guaranteeing a richness in B vitamins and minerals. Unlike refined white rice, wholegrain rice offers a significantly higher nutritional value while being naturally gluten-free. This grain is an excellent alternative for those looking for a versatile and nutritious option. Its cooking time, although longer than that of white rice, remains reasonable and can be optimized by soaking it beforehand.

Spelt, an ancient variety of wheat, is gaining popularity thanks to its interesting nutritional profile and slightly nutty flavor. This whole grain provides significant amounts of minerals, fiber, and protein, while remaining low in sugar and fat. Although it contains gluten, some people sensitive to modern wheat tolerate it better due to its different composition. Spelt can be consumed in various forms, whether as whole grains, flakes, or wholemeal flour.

Buckwheat, another pseudo-cereal, is distinguished by its richness in minerals and vitamins, as well as its complete absence of gluten. This characteristic makes it an excellent option for people with celiac disease or gluten intolerance. Whole rye also deserves special mention for its remarkable content of soluble and insoluble fiber. Low in calories, it provides a feeling of fullness that is particularly beneficial for weight management. Its high fiber content significantly improves intestinal transit and contributes to maintaining good digestive health.

How to cook and consume whole grains on a daily basis

Incorporating whole grains into your daily diet requires a few practical but accessible adjustments. Preparing these foods differs slightly from preparing refined versions, particularly in terms of cooking time, which can vary from ten to sixty minutes depending on the variety. Soaking them beforehand is often beneficial, not only to reduce cooking time but also to neutralize the phytic acid present in the grain’s outer layer. This step improves nutrient absorption and facilitates digestion.

To identify truly whole-grain products when shopping, look for the terms “whole,” “whole,” or “whole” on the packaging. Regarding flours, the refining index, indicated by the letter T followed by a number, should be high and close to 150 to guarantee a truly whole-grain flour. Variety remains a fundamental principle: it is better to alternate between whole, semi-whole, and refined grains rather than consuming exclusively whole-grain products. This balanced approach allows you to enjoy the benefits while avoiding some digestive discomfort that can occur with a sudden transition.

Simple recipes for breakfast and main meals

Breakfast is the perfect time to introduce whole grains into your diet. Oatmeal makes an ideal base for a nutritious and comforting porridge. Prepared with milk or a plant-based beverage, and topped with fresh fruit, dried fruit, or seeds, it provides an optimal energy boost for the day. Whole-wheat bread, spread with nut butter or served with an egg, is another quick and balanced option for busy mornings.

For main meals, brown rice can be a great substitute for white rice in all kinds of dishes. Combined with vegetables and a source of protein, it makes a complete and satisfying meal. Quinoa is perfect for mixed salads, adding texture and nutritional value. Spelt grains can be cooked risotto-style or added to hearty soups. Whole-wheat pasta offers a simple way to add variety while retaining the nutritional benefits of whole grains.

The recommended amount of whole grains is about one-third of your plate, or four to six tablespoons of cooked grains. This portion can be adjusted according to individual energy needs, which are higher for active or athletic individuals. The key is to prioritize regularity over occasional high-quality foods, ensuring they are consistently incorporated into your overall diet.

Winning food combinations with whole grains

Whole grains benefit from being intelligently combined with other food groups to optimize their nutritional value. Combining them with legumes such as lentils, chickpeas, or beans creates a remarkable protein synergy. This combination provides all the essential amino acids the body needs, thus constituting a complete plant-based alternative to animal protein. This principle, traditionally used in many cuisines around the world, proves particularly relevant for vegetarian diets.

A side of varied vegetables perfectly complements a whole-grain dish. The vitamins and minerals in vegetables combine harmoniously with those in whole grains, creating a nutritionally rich and balanced meal. Adding a source of healthy fats, such as olive oil, avocado, or nuts, improves the absorption of fat-soluble vitamins and provides a lasting feeling of fullness. This holistic approach allows you to create complete and satisfying meals that are both delicious and nutritious.

For those new to whole grains, it’s best to choose organic products to limit exposure to pesticides, which tend to concentrate in the bran. If you experience initial digestive issues, such as bloating, it’s advisable to start slowly and gradually increase your intake. Soaking the grains beforehand and chewing them thoroughly also aids digestion and allows the body to gently adapt to these higher-fiber foods. With these few practical adjustments, whole grains can easily be incorporated into a healthy and balanced diet, contributing to lasting good health.

Ingredients for Red Thai Curry with Shrimp

The main ingredient, red curry paste , provides the aromatic seasoning for the Thai dish and is medium hot. You can vary it as you wish by using the yellow, milder, or the green, which is hotter.

You need other characteristic ingredients for the original Thai curry:

• Coconut milk for pouring over the curry brings exoticism to the creamy, spicy sauce.
• Shrimps , you can easily use frozen ones if you don’t have a fishmonger around the corner. Just remember to defrost them in time.
• Fresh vegetables such as peppers , sugar snap peas and spring onions provide a crunchy, healthy bite and color in the (wok) pan.
• Fish sauce is a popular ingredient in Thai cuisine and enhances almost every dish.
• Lemongrass brings freshness and exotic aroma. If you only get one bunch, you can simply freeze the remaining stalks.

5 simple tips for making red Thai curry

A Thai curry is really quick to make and is also suitable for novice cooks.

1. The vegetables should be cleaned and chopped. 
2. If you have a wok pan, use that.
3. I prefer to cook rice as a side dish. Jasmine rice, or fragrant rice, goes really well with the coconut milk sauce.
4. Be careful with the spiciness of the red curry paste: start with 1 tablespoon and work your way up. You can always add more seasoning.
5. I only add the lemongrass to the dish towards the end of the cooking process, then the aroma is perfectly balanced for my taste.

Why it is always worth making the curry yourself

There are an incredible number of Thai curry recipes. However, the original from Thailand is my personal benchmark. My authentic recipe is very close to the original in terms of its flavor!

It is also worth cooking because

• it is a quick dish that can be on the table in 35 minutes .
• Red Thai curry is healthy, delicious and with rice a complete meal
• It can be prepared and reheated without stress.
• you can get all the ingredients all year round in a well-stocked supermarket. You don’t have to plan a shopping trip to the Asian store.
• The recipe is also a great idea if you have a lot of vegetables left in the fridge . Peppers, zucchini, eggplant, broccoli,
• The quantity can easily be multiplied if you want to cook for many guests.

Sugar is perhaps the greatest poison that we unconsciously spoon into ourselves. Of course, it is well known that sugar is neither good for your figure nor for your teeth. But also that sugar causes the skin to age faster? Since sugar blocks the absorption of vitamins and destroys collagen, high sugar consumption is said to make the skin appear saggy, thin and pale.

More and more studies are also supporting the fact that sugar is one of the main causes of serious diseases such as diabetes, depression , Alzheimer’s, even cancer and multiple sclerosis. At the same time, our sugar consumption is steadily increasing.

According to the World Health Organization (WHO), the average European consumption of sugar is five times higher than healthy. Women eat around 100 grams a day, or 32 sugar cubes a day. 25 grams is recommended.

And most of them are not even aware that they are consuming so much sugar. Sugar is also found in foods where we least expect it. Sausage, pickles, tomato sauce, low-fat yoghurt or bread do not taste like chocolate , but sometimes contain similar amounts of sugar .

Why it is like that? Because sugar tastes good and the brain automatically asks for more and more of it. And the food industry is taking advantage of that. “If you were to clear all items from the shelves that contained sugar, 20 percent of the items would remain,” says the documentary “full of sugar – That Sugar Film”.

Sugar has many names

Sugar has learned to hide well over the years—not just in food, but in chemical terms as well. Anyone who wants to lead a life without sugar should therefore avoid industrially produced foods and study the lists of ingredients carefully.

It is important to pay attention to ingredients such as glucose (dextrose), fructose (fruit sugar) or lactose (milk sugar). They are chemical terms for different types of added sugars. But also whey and skimmed milk powder, fruit and barley malt extract or thick juice artificially sweeten our food.

The walk through the supermarket quickly becomes an obstacle course. Processed fruit yoghurt, muesli or juices are eliminated, as are pretzels, types of sausage, wine and preserves.

After a long walk on a cold late autumn or winter day , there’s nothing nicer than wrapping your icy fingers around a warm cup of hot chocolate and warming yourself up with it. Because hot chocolate not only tastes great – it also makes you happy.

The easiest way to prepare a cup of hot luck is to add instant cocoa powder or Ovomaltine to warm milk . Homemade simply tastes better. We show you  recipes how to give your homemade hot chocolate a new twist.

Hot chocolate basic recipe

ingredients

The colorful little bottles have been bustling about in the refrigerated shelves of supermarkets for a number of years: yellow, red and orange, the Vitamins-To-Go promise us a daily portion of fruit with a sip. We are talking about smoothies , so-called whole-fruit drinks, for which the entire fruit is processed. Unlike fruit juice, where apples, pears and the like are pressed, everything goes into the blender with a smoothie. Full power for full vitamins!

For some time now, however, another color has crept into the refrigerated section: green. Green smoothies are currently en vogue and the nutritional trend par excellence. Because the apple is now joined by spinach and the pineapple is accompanied by fresh lamb’s lettuce. At first glance, it sounds like you need to get used to it and it probably is when you take the first sip. Nevertheless, more and more women in the USA swear by the green magic potion. And in this country, too, people drink green. Reason enough to put green smoothies to the test.

Green smoothies: lettuce to drink

The American Victoria Boutenko is considered the mother of green smoothies . After her family suffered from various illnesses, the diet was switched to raw food – according to Boutenko the first step towards more vitality. The second came in 2004, when she came up with the idea of ​​putting green lettuce in the blender, mixing it with a little fruit and water and making it drinkable – green smoothies were born!

Slimming and health miracle?

The classic fruit smoothie is colorful and supposedly healthy, but it also has its pitfalls. In 250ml amounts of fruit are processed, which are healthy per se, but also contain a high proportion of fructose and carbohydrates. This causes the blood sugar level to rise and fall again quickly – as a result, we suffer from ravenous hunger.

An effect that vegetables do not trigger, on the contrary, they even slow down fructose absorption. The craving for sweets is limited and we stay full longer. For this reason, green smoothies are often used as a miracle cure for slimming measures. But they are also suitable as a healthy snack between meals when the afternoon craving for chocolate overcomes you.

Another argument for green smoothies is supposedly the way they are prepared. The purpose of the mixing is to break up the cell structure of the vegetables, which means that the substances they contain can be better absorbed and digested by the body. In addition, larger quantities of lettuce can be consumed.

Which vegetables are suitable for green smoothies?

The following are particularly suitable for the 60% vegetable content:

• spinach
• chard
• nut salad
• avocado
• cucumber
• Leafy greens from carrots or beets
• Parsley, cress, dandelion, nettle

Starchy vegetables such as kohlrabi, carrots or beetroot have no place in green smoothies – but their leafy greens do. So what often ended up on the compost can now go into the blender.

… and which fruits are allowed in the blender?

The 40% fruit may be taken from apples, pears, bananas, kiwis, mangoes, berries or pineapples. There are hardly any restrictions here, you can mix whatever tastes good!

Green smoothie recipes

For the following recipes, cut all ingredients into large or small pieces – depending on the power of your blender. Then put the fruit and vegetables in the blender. Finally, fill up the smoothie with water and mix everything until you get a creamy and not too thick consistency.

Green smoothie with avocado, pineapple, cucumber and lamb’s lettuce

Photos: left: mypatternmyfashion.de, right: iStock

For the avocado and pineapple smoothie, chop all the ingredients (except the lamb’s lettuce) and put them in the blender. Pour in some water until you get the desired consistency.

Green smoothie with zucchini and parsley

Photo: pastelpictures.de

For the Zucchini Parsley Smoothie, chop the zucchini and add to the blender with the parsley, agave syrup and lime juice. Then add some water until you get the consistency you want.

Green smoothie with spinach and apple

Photo: pastelpictures.de

For the Spinach Apple Smoothie, chop the apple and add to the blender with the spinach and lime juice. Then add some water until you get the consistency you want.

Green smoothie with spinach, cucumber and kiwi

Photo: berriesandpassion.com

For the Spinach Cucumber Kiwi Smoothie, chop the cucumber and zucchini and add to the blender with the spinach. Then add some water until you get the consistency you want.

Green smoothie with mango and coconut

For the mango coconut smoothie, chop the mango and add to the blender along with the spinach. Then pour in some coconut water until you get the desired consistency.

Ein good breakfast is important. It is the basis of the day, gives us energy, prevents hunger pangs and keeps our mind and body efficient. Nevertheless, the most important meal of the day is not always a success. But that’s changing now: With these tips for a better, uncomplicated and delicious breakfast.

Have a better breakfast – this is how it works:

preparation

1 There is simply no time for lengthy preparation in the morning . If you still want to have a good breakfast, you should be active the evening before . One of the best and healthiest breakfast dishes is porridge, which can be prepared the night before and needs enough time to swell anyway.

variety

2 Variety in the dishes is important not only for the taste and enjoyment of breakfast, but above all for a balanced supply of nutrients. Good preparation is half the battle here, too. For example, at the beginning of the week you can write a list of what should be on your breakfast table. Prepared accordingly, you can then go shopping and look forward to the start of the day.

Also read : Fine breakfast recipes for a great start to the day

Little sugar

3 If you let the insulin level skyrocket in the morning with sugar , you will also feel more cravings for sweets throughout the day. Low-sugar breakfast dishes such as quark, eggs, raw vegetables, cheese or wholemeal bread are therefore better.

Fiber instead of fast carbohydrates

4 White bread, croissants and cornflakes are well-known breakfast classics that taste delicious but are unfortunately not particularly effective. Due to their low fiber and complex carbohydrate content, they do not fill you up for long. Foods like porridge, brown bread, nuts, eggs, cheese, or cottage cheese are better choices; they contain long-acting fiber and complex carbohydrates .

Schedule a second breakfast

5 Either the morning is too hectic or you don’t have an appetite yet, so you don’t want to eat much in the morning. No problem. In this case you simply plan a second breakfast. Food to go (e.g. sandwiches, hard-boiled eggs or porridge in a glass) are perfect for this.

drinking instead of eating