Eat more colorful – and look better

• Two bowl recipes from the La Pura chef, one for feta zucchini and one with sea bream and Mediterranean herbs can be found at the end of the article.

“What we eat makes a significant contribution to how we feel – and of course to how we look,” says dietitian Michaela Schön, who specializes in nutrition for women at the La Pura Health Center. The formula for this is simple: “It is best if we eat as unprocessed and predominantly plant-based foods as possible.”

The expert doesn’t think much of diets. “That only makes the metabolism sluggish and promotes the yo-yo effect.” However, in addition to the selection, the question of how to eat a meal is also important. “If you take your time, enjoy yourself without distractions and chew well, you are doing your body a lot of good because it relieves the stomach and intestines of work,” says Schön.

When it comes to eating, women are generally more sensitive than men – for example when it comes to digestion. “Furthermore, they are often psychologically more challenged and stressed due to the double burden of job and family. That can affect their metabolism,” says Michaela Schön.

Here, too, a wholesome diet with fiber and slow chewing are essential. “This promotes the good intestinal bacteria, and we know from numerous studies how important this is. In other words: if the intestines are not doing well, you are usually not in a good mood mentally either – and vice versa.” Her recommendation: “Bowls – that’s a lot of good things combined in one bowl.”

Ideally, the plate should contain grains such as quinoa, legumes, something green, nuts to taste and/or high-quality oil. “And as a special superfood, I recommend broccoli sprouts. They have an incredible nutrient density – and you can easily grow them yourself on the windowsill.”

Feta zucchini bowl

Feta, zucchini, tomatoes, lamb’s lettuce, yellow peppers, rolled barley, pine nuts

Turmeric Hummus, White Balsamic Dressing

Ingredients for 2 bowls

For the turmeric hummus:

• 200g canned chickpeas
• 2 tbsp tahini (sesame paste)
• 1 clove of garlic
• Salt
• cumin
• 2 tbsp olive oil
• 2 tbsp chickpea water
• 1 tsp turmeric

For the dressing:

• 5 tablespoons white balsamic vinegar
• 2 tbsp salt
• 1 tablespoon of sugar
• 2 tablespoons oil
• 4 tbsp water
• 2 tbsp pine nuts
• 150 g rolled barley
• 100 grams of peppers
• 50 g lamb’s lettuce
• 100 grams of tomatoes
• 100 grams of zucchini
• 200g feta
• rosemary
• thyme

preparation

1. For the turmeric hummus, put all the ingredients in a bowl and mix well until you get a creamy mass.
2. Also put the ingredients for the dressing in a bowl and mix until the salt and sugar have dissolved.
3. Briefly toast the pine nuts in a pan without oil.
4. Place the rolled barley in a sieve and rinse with cold water, boil in salted water for 20 to 30 minutes and then drain well.
5. Wash all vegetables thoroughly.
6. Core the peppers and cut into strips.
7. Remove the stalks of the tomatoes and cut them into wedges, salt and sprinkle with lime juice.
8. Dice the zucchini and feta.
9. Chop the herbs (rosemary and thyme) separately.
10. Fry the courgettes in a pan with oil, add salt and rosemary. The pepper strips are also fried in a pan with oil, salted and the thyme added. Remove both from the stove.

serving

Divide the vegetables, lettuce, turmeric hummus, and rolled barley into two bowls.

Scatter the pine nuts and feta on top and finally drizzle the dressing over the lamb’s lettuce.

Gilthead Sea Bream Herb Bowl

Sea bream, courgettes, eggplant, yellow peppers, Mediterranean herbs, black olives, bulgur, tomato sauce

Ingredients for 2 bowls

• 100g eggplant
• 100g courgettes
• 100g yellow peppers
• 1 sprig of rosemary
• 1 sprig of thyme
• 1 sprig of sage
• 1 sprig of oregano
• 1 sprig of basil
• 2 fillet sea bream
• Some lemon juice
• 350g bulgur
• 20 pieces Black olives drained
• salt, pepper, sugar
• olive oil

For the tomato sauce:

• 190g tomatoes
• ¼ onion
• 1/2 garlic clove
• Some white wine to deglaze

preparation

1. Wash eggplant, cut into cubes, salt and put through a sieve so that the liquid can drain off
2. For the tomato sauce, wash the tomatoes, remove the heel of the boot and cut into small pieces. Peel the onion and garlic, cut into small cubes, sauté in a saucepan with a dash of olive oil until translucent, briefly sauté the diced tomatoes as well, deglaze with a dash of white wine and add a little water. Simmer gently for about 20 minutes and stir well. Puree with a hand blender and season with salt, pepper and sugar.
3. Wash zucchini and cut into cubes
4. Wash the peppers, halve, deseed and cut into strips.
5. Deseed herbs and chop finely.
6. Clean the sea bream, debone it if necessary and make fine incisions in the skin. Season fish with lemon juice and salt.
7. Thoroughly rinse the bulgur in a sieve under running water, bring the pot with 350ml water and a pinch of salt to a boil over medium heat, cover and cook the bulgur for about 10 minutes. Remove from the heat and leave to swell for about 5 minutes, then mix in a splash of olive oil
8. Fry the courgettes, peppers and aubergine in a little oil, add a little more salt to the courgettes and peppers.
9. Place sea bream, skin side first, in a hot pan with a little oil, turning after a few minutes.

serving

Divide the vegetables and bulgur into two bowls, put the fish on top, nap the sauce over it, sprinkle herbs and olives over it.