INSPIRATION:
nutrition
Three healthy and tasty ideas for dinner
3 HEALTHY & DELICIOUS IDEAS FOR DINNER
There are foods that are good for your skin and give you fuel in fighting skin aging. With the right diet, you can support your skin and slow down the aging process. Low carb, i.e. foods with as few carbohydrates and sugar as possible, but with a lot of proteins, antioxidants and unsaturated fats, are not only part of a healthy diet, but also the edible key to rejuvenated skin.
Low carb, no carb - or which carbohydrates are allowed?
Low-carb meals, i.e. dishes with a carbohydrate content less than 15 percent, support the health of your skin, as carbohydrates consist of different sugar molecules. Sugar fosters glycation which has been proven to accelerate skin aging. Therefore, if you have an untamable craving for carbohydrates, you should, in moderation, satisfy it with plant-based and high-fiber sources . Carbohydrates should take up no more than a third of your plate and should be limited to a maximum of one meal a day. Foods with long-chain carbohydrates, such as whole grains, sweet potatoes, and legumes like lentils, are good side dishes for your skin. It takes your body much longer to break down these sugar molecules - and your blood sugar level remains stable.
Our dinner ideas for beautiful skin
If you now believe that healthy dishes for dinner are either boring and bland or, if delicious, are ultimately complicated to prepare, you can now sit back and relax: With these three simple and quick recipe ideas you can take care of your skin and your taste buds!
RECIPE 1: SALMON BURGER
This delicious fast food is healthy, low in carbohydrates and just as easy to prepare in around 20 minutes as conventional burgers. You can find low-carb burger buns in stores. You are doing something good for your wellbeing with this salmon burger by supplying your body with healthy fats and proteins and helping your skin to regenerate.
- 4 low-carb burger buns
- 400 g organic salmon fillet
- 80 g panko breadcrumbs
- 1 egg
- 1 ripe avocado cut into pieces
- 1 jalapeño (if you like it spicy, use 2)
- ½ lime
- 2 finely chopped garlic cloves
- ½ teaspoon dried basil
- ½ teaspoon chili powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 2 tbsp olive oil
- 250 g fresh baby spinach
- 50 ml coconut milk
- ½ teaspoon garlic powder
- ½ teaspoon dried basil
- Salt and black pepper to taste
- Mix all ingredients for the dressing in a bowl and season to taste.
- Remove the skin from the salmon fillet, remove any bones from the meat and chop it finely or put it twice through a meat grinder.
- Place the minced salmon together with the patty ingredients in a bowl and mix well.
- Make four patties.
- Put olive oil in a pan over medium heat and fry the patties for three to four minutes on each side, depending on their thickness.
- Serve the burgers with dressing and baby spinach leaves.
RECIPE 2: PAN-GRILLED CHICKEN ENCHILADA
This Mexican classic scores four times over: the Chicken enchilada is low in carbohydrates, gluten-free, ready to serve in fifteen minutes and a hot candidate for your new favorite dish. What more do you want?
- 4 corn tortilla wraps
- 500 g cauliflower
- 500 g organic chicken fillet
- 1 red pepper
- 1 tbsp spicy paprika powder
- 250 ml of chicken broth
- 100 g of vegetable corn
- 2 teaspoons of chili powder
- 1 teaspoon cumin (optional)
- ½ teaspoon garlic powder
- ½ teaspoon dried oregano
- 500 g of grated cheddar
- 100 g dried coriander
- 4 teaspoons of olive oil
- Drain the corn and cut into small slices.
- Wash the peppers and cut into small cubes.
- Wash and chop the cauliflower.
- Wash the chicken fillets and chop into small pieces.
- Heat olive oil in a large pan and fry the chicken pieces and cauliflower briefly and then set aside.
- Mix the chicken with the other ingredients except for the cheddar and about half of the coriander.
- Simmer, stirring constantly, until almost all of the liquid has been reduced and the cauliflower has turned reddish in color.
- Add half of the cheddar and cook for about a minute while stirring.
- Turn off the stove and sprinkle the remaining cheddar over the mixture until it has melted.
- Sprinkle the remaining coriander and serve.
RECIPE 3: VEGAN ZUCCHINI DONUTS WITH SPICY LENTILS
Delicious vegan recipes are often bursting with fructose and carbohydrates. That is why they are good for your conscience, but not always ideal for your skin. If you limit it to the zucchini fritters, this vegan dinner is low-carb and gluten-free. It supplies the body with vitamin C, which is important for the skin, and is delicious for everyone. As a vegetarian variant, you can also replace the vegan eggs and vegan Greek yogurt with chicken eggs and real Greek yogurt or sour cream.
The lentil side dish is also vegan, gluten-free, and full of healthy nutrients, but it's also high in, albeit healthier, carbohydrates, so it should take up the smallest amount on your plate.
- 250 g red lentils
- 2 shallots
- 1 red pepper
- 2 cloves of garlic
- ½ bunch of finely chopped parsley
- 100 g tomato paste
- 100 g spicy paprika paste
- 2 teaspoons of sweet paprika powder
- 1 teaspoon birch sugar (non-vegan alternative: honey)
- 1 teaspoon cumin (alternatively: 2 teaspoons dried coriander)
- 1 teaspoon ginger
- ½ tbsp pickled chili or 2 teaspoons chili powder
- ½ teaspoon cayenne pepper
- 2 tbsp olive oil
- 1 tbsp pomegranate balm
- Salt and black pepper
- Peel shallots and garlic cloves, cut into small pieces and sauté briefly in olive oil.
- Chop all other solid ingredients such as herbs and vegetables in a blender and mix. Set aside about a handful of chopped parsley.
- Add paprika and tomato paste as well as pomegranate balm to the lentils and mix well.
- Wash the lentils, remove any stones and add to 500 ml of boiling water and bring to the boil again. Then simmer on low heat for about 10 to 20 minutes uncovered until the lentils are cooked through.
- Remove from heat and drain, then add the shallots and mix.
- Carefully add birch sugar or honey and all the spices to taste
- Garnish with the remaining parsley before serving.
- 1 kg of zucchini
- 2 teaspoons of salt
- 1 teaspoon garlic powder
- 150 g of chopped parsley
- 1 teaspoon black pepper
- 50 g coconut flour (alternatively: almond flour)
- 2 teaspoons of chia flour with 6 teaspoons of water for 2 vegan chia eggs or 2 chicken eggs
- 4 tbsp olive oil
- 1 lime
- 500 g vegan Greek yogurt or sour cream or real Greek yogurt
- Wash and finely grate the zucchini, wrap in a paper towel and place in a sieve in the sink.
- Sprinkle with a teaspoon of salt and let stand for 10 minutes until most of the liquid has drained off.
- Squeeze out the remaining liquid.
- Mix two tablespoons of chia flour with six tablespoons of water and let it stand for a quarter of an hour or whisk two eggs.
- Mix all ingredients together (except the lime), 50 g parsley and the (vegan Greek) yogurt in a bowl.
- Shape two tablespoons of the mixture into a ball and press flat.
- Heat the olive oil in a large pan and fry the zucchini fritters, spaced a little apart, for about 5 minutes on each side, until they take on a golden brown color.
- Garnish the donuts with a dollop of vegan Greek yoghurt, sour cream or Greek yoghurt and a pinch of parsley. Put a large blob as a dip on the plate and serve as a side dish with the spicy lentils.
