Seasonal recipes
Seasonal recipes
During February/March and August/September students are constantly stressing. The entire day is spend studying and there is no time to prepare some food? A quick and hearty meal in the evening is probably what we crave most - but then we are so full that we cannot fall asleep although we need enough sleep to be productive the next day ...
Get inspired by our easy and quick recipe ideas.
Asparagus with salmon and low-fat sauce hollandaise
Ingredients: (for 2)
asparagus and oven salmon:
- 300g white asparagus (peeled)
- 2 pieces of salmon (defrosted)
- 2 tbsp olive oil
- 1/2 lemon
- salt, pepper, herbs
sauce hollandaise:
- 2 egg yolks
- 25g butter
- 1 tbsp lemon juice
- 50ml vegetable broth
- 100g low fat yoghurt
- 1 tbsp mustard
- salt, pepper
preperation:
- Preheat the oven to 200°. (If you use fresh asparagus: peel the asparagus and then put it in a pot with boiling water, let it simmer on medium heat for 15 min.)
- Put the salmon on a backing sheet and season it with olive oil, salt and pepper. Then put it in the oven for 30 min.
- Prepare the sauce hollandaise by melting the butter. Put the egg yolk, mustard and vegetable broth in a pot and and then heat the pot in a water bath. Meanwhile stir the ingredients until creamy.
- Stir in the butter and the yoghurt. Then flavor the sauce using lemon juice, salt and pepper.
- Serve the asparagus with some sauce hollandaise and salmon.
tips:
- balance of healthy fats (salmon, olive oil) and low fat sauce - filling but not too much so that studying afterward is perfectly fine
- use enough herbs - they make it tasty
- only use as much water as needed to cover the asparagus
- you can decide how long you want to cook the asparagus for - it is a matter of taste
- asparagus is known to flatter the figure as it contains a lot of water and is very low in calories
- asparagus can also be eaten raw (e.g. as salat)
- salmon is very health: rich in omega-3 fatty acids and vitamins
- easy rule of thumb for salmon: the thinner the stripes of fat, the better the fish
- soy sauce, lemon or lime juice, ginger and herbs such as dill, thyme or parsely are the perfect match for salmon
scientific proof:
Did you know that...
... asparagus changes the smell of urine? Whether you are able to detect the change depends on certain olfactory receptors. (Marcia Levin Pelchat, 2010)
Mixed salad with chicken breast
Ingredients: (for 2)
- 1/2 green salat (iceberg, lettuce...)
- 4 medium sized tomatoes
- 1 bell pepper
- 100g chicken breast
- 100g corn
- salt, pepper, herbs
- olive oil
- balsamic vingear
preparation:
- Put the chicken breast into a pot with water and add herbs to your liking. Bring to a simmer for 20-30 min until the chicken is done.
- Chop up the lettuce, tomatoes and bell pepper and put those ingredients together with corn in a bowl. Season with salt and pepper and add herbs to your liking.
- Then add the chicken and enjoy your meal.
tips:
- easy to digest
- easy and quick to prepare
- chicken is known to be healthy lean meat which is rich in protein
- meal prep: marinading is the perfect idea to prep your chicken for the following days!
scientific proof:
Did you know that...
...olive oil improves your health and can reduce the risk of age-related diseases? (Lucia Fernàndez del Rio, 2016)
Banana Berry Smoothie
Ingredients: (for 1-2)
- 250ml milk
- 1/2 banana
- 150g berries
- 1 tsp honey
preparation:
- Add all ingredients in a blender and blend until the mixture has the desired cremy consistency. If needed you can use some honey to sweeten it.
- Fill your smoothie in a glas and add some shredded coconut if you like.
tips:
- vitamin bomb
- to make it even more refreshing use frozen ingredients or put the smoothie in the fridge for a couple minutes
- low calorie version: milk alternatives or water
- if you need more energy: add oats, more banana or flax seeds
scientific proof:
Did you know that...
... strawberries not only contain tons of vitamins but also help prevent cardiovascular diseases? (Braun, M. 2008)
pumpkin cream soup
Ingredients: (for 4)
- 400g pumpkin (e.g. butternut squash)
- 1 carrot
- 1 potato
- 1 onion
- 10g ginger
- 1 tbsp butter
- 500ml vegetable broth
- 200ml coconut milk
- salt, pepper
- lemon
preparation:
- First wash and then quarter the pumpkin (you do not necessarily need to peel it). Peel carrot, potato, onion and ginger and then chop up into cubes. Then braise lightly in butter.
- Pour in the vegetable broth and let it cook for 15 min.
- Blend it together and stir in the coconut milk. Season with salt, pepper and some lemon.
tips:
- easy to reheat
- filling but not too heavy on the stomach
- very delicious: add some pumpkin seed oil
scientific proof:
Did you know that...
... ginger has anti-inflammatory and cancer-inhibiting effects and is also said to prevent obesity? (Qian-Qian Mao, 2018)
Baked apples with oatmeal filling
Ingredients: (for 2)
- 2 apples
- 30g oats
- 20g walnuts
- 1 tsp cinnamon
- 20g butter (melted)
- 2 tbsp honey
- 15g raisins
preparation:
- Preheat the oven to 180°. Chop up the walnuts and melt the butter. Then wash the apples and cut of the upper quarter which is later going to be used as the lid. Remove the pulp and the apple's core so that they are ready to be filled. Keep the pulp for the filling!
- Combine oats, nuts, melted butter, cinnamon, raisins, honey and pulp in a large mixing bowl.
- Then fill the apples with oat-filling and put the "lid" on.
- Bake apples in the oven for 30 min.
- Serve them with some vanilla sauce or yoghurt.
tips:
- soul food if you feel like treating yourself after a long day of studying (and do not want to eat something unhealthy)
- sour apples are very suitable for this recipe
- you can prepare this recipe in many different variations
- eat the baked apples right after they come out of the oven - warm is when they are the most delicious (but you can also store them in the fridge for about a week)
- healthy macro nutrients: honey as a natural sweetener, oats give you energy and nuts provide healthy fats
scientific proof:
Did you know that...
... "an apple a day keeps the doctor away"?. Apples can prevent cardiovascular diseases. (Pohl, 2005)