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

?I’ll sketch out 10 ideas, but you can also use what is available and in the season:

• green beans+mushrooms+cauliflower+leek, olive oil, pumpkin seeds

• cauliflower + garlic cloves + dill + butter + olive oil + any seeds

• pumpkin with peel + chili + cinnamon + fresh herbs to it and any seeds

• grated zucchini or zucchini + carrot + green onion + egg + 2 tbsp. chickpea or nut flour + butter

• pierce the eggplant with a fork and bake under the grill + carrots/parsley root/parsnips or any other vegetable available, ready to drizzle with olive oil (black crusts can not be eaten ? they add a smoked taste)

• any mushrooms + chop any fragrant herb such as rosemary or thyme with salt and olive oil, butter, roast walnuts with a chili bite, fresh herbs

• celery stalks + a lot of garlic + olive oil, beat into a creamy soup and sprinkle with seeds

• in season – asparagus or green beans, they need 3 minutes at 220C under the grill and a generous portion of butter, next to them are just olives and greens, poured with tahini

• just warm broccoli and leek (you can take green garlic or sweet onions), next to the ingredients you will find out: arugula, olives, cucumber

• in season – mushrooms + sweet onions + butter, corn or any available vegetable with butter