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Fast food - healthy?

Autorenbild: Jürg BiglerJürg Bigler



In this blog entry, I will show you how you can prepare

healthy fast food

yourself in no time at all. Healthy fast food can give your health and well-being a powerful boost. I will also briefly explain the difference between unhealthy fast food and processed food.

 

I often meet people who tell me that they don't have time to cook and that eating healthily is complicated, especially during the daily work routine. Due to my work, I spend some time alone in the Engadin mountains where I do not eat and cook with my family. I often must make myself a quick and simple meal. But I don't want to miss out on the many benefits of healthy and tasty food. I often cook for myself in the evening, and these are usually more often simple dishes.


I've put together some quick and easy recipes for you below.

 

Criteria & thoughts


Fast food can quickly be unhealthy and harmful. I'll list a few of the unhealthy or harmful ingredients and problems here without being exhaustive:

 

  • Large quantities of fat, unhealthy fat (like rapeseed oil and trans fats)

  • deep-fried dishes, combination of fat with carbohydrates, ready meals

  • sugar and desserts, baked goods and bread (including gluten-free)

  • lots of salt, readymade spice mixtures

  • additives (e.g. glutamate, citric acid, aspartame, preservatives, flavorings, etc.)

  • use of microwaves (dozens of studies have clearly shown that microwaves have a harmful effect on food), etc.


Processed food means that this food has been processed in some way. This does not necessarily have to be industrial. Processed food no longer contains any vital substances (vitamins, minerals, trace elements, plant-based active ingredients, etc.), but these are present in fresh food in their native form and actively support the human body's metabolism. Therefore, this type of food cannot have any restorative effect on our health. Synthetically produced vitamins or minerals etc. that are added cannot replace fresh vital substances because they do not have a natural connection to each other.

 

A few examples of processed food:

  • bread, baked goods and Pasta

  • Chips and crackers

  • Meat substitutes

  • Chocolate (except raw)

  • Coffee, alcohol and vinegar

  • Industrially produced sweet drinks

  • Vegetable broth (except handmade)

  • Fats and oils (also cold-produced and handmade)

  • Bars (except raw, not heated above 45 degrees Celsius)

  • Industrially produced and pasteurized fruit and vegetable juices

  • Pasteurized or homogenized dairy products (including plant-based)

    etc.

     

There is no such thing as truly healthy processed food, and its effects can quickly become harmful. It is worth making sure that it does not contain any harmful substances. The products that do not contain harmful substances are probably neutral for our body.


There are some processed organic products which are ok in small quantities if they do not contain additives such as citric acid, flavorings, glutamate, yeast extract, maltodextrin, rapeseed oil, etc:

 

  • gluten-free: crackers, bread, crispbread, pasta and raw bars

  • Cassava chips from Siete

  • Pulses in a jar

  • Dried vegetable mixes (powder or flakes)

  • Spreads in a jar

  • Jams sweetened only with natural fruit juice etc.


The human body needs a lot of healthy, fresh food, without vital substances it cannot stay healthy. A high proportion of processed food supports the development of inflammation, chronic illnesses, mental illnesses, etc.


Fresh food gives life (only that which has grown from the earth in some form and has been carefully prepared). They contain almost uncountable amounts of vitamins, minerals, trace elements, active plant substances, solar energy, etc. These substances form a multitude of compounds with each other, which have an inimitable effect on the health of the consumer.


What constitutes healthy fast food:

  • Fruit (not cooked) and avocados

  • salads, vegetables, herbs and sprouts

  • potatoes, sweet potatoes and mushrooms

  • oats, millet and pulses

  • natural honey and maple syrup

  • Seeds and kernels

  • very few nuts (be careful, quickly too high in fat and mold)

  • freshly prepared fruit, vegetable juices, smoothies and purified water

  • little fat and oil (as natural as possible)

  • little salt (only natural)

    etc.

  • A healthy meal should consist of at least half of these foods.

 

Fast food must taste good and give you pleasure.

This is the only way you can maintain this habit of preparation. I achieve this with the frequent use of lots of tasty herbs, plenty of honey or maple syrup, lemon juice and natural spices such as herbal salt, garlic, dried vegetable flakes, cloves, cinnamon, vanilla, tonka beans, smoked paprika, cumin powder, turmeric, nutmeg, cloves, star anise, ginger, Indian curry, Arabic Ras el hanout, etc.

 

Possible effects of healthy fast food... 

 

...significantly more energy, increased vitality, healthy nails, healthy and full hair, beautiful and firm skin, ideal weight, reduction in inflammation and symptoms such as digestive problems, hot flushes, heavy sweating, strong body odors, migraines, acne, concentration problems, depressive states and much more.

 

I think it is possible that healthy fast food prolongs life. But what is much more important is that it is very likely to protect you from serious illnesses into old age.


Without going into too much detail at this point, I would like to mention once again that it is not a given that we will develop serious illnesses in old age. If a person eats a healthy diet and leads a healthy lifestyle, it is more likely that they will die of natural old age and hopefully experience a peaceful transition that is not plagued by serious illness.


If you want to know more about this, I can recommend the fascinating books China Study by Dr. T. Colin Campbell and How not to die by Gene Stone and Michael Greger.

 

Rice noodles with mushrooms, vegetables and herbs



Recipes with quick preparation

 (1 person)

 

For many dishes, you don't have to cook at all. You can do other things during the cooking time. The quickest and gentlest way is to cook in a little water. Most vegetables do not need to be peeled. It is usually enough to rinse the vegetables with water. Instead of fresh vegetables, you can also use frozen vegetables (not quite the same and less tasty, except for spinach and peas) and natural vegetable flakes instead of onions or garlic.

 

Pre-cut and pre-packaged salads and foods lose a lot of important ingredients and are therefore not recommended.


With my method of preparation, you need little time and fewer dishes. If you prepare the dishes without oil (which is also healthier), it is sufficient to rinse the dishes quickly under hot water (no washing-up liquid is needed). All products are available in conventional stores or organic food stores, and some can also be ordered online.


Swelled potatoes, which you can store in the fridge for a few days, are ideal. Simply eat them as they are together with your meals or cut into pieces and mix into dishes. Ideal to take away. Potatoes are very healthy if they are not consumed together with large amounts of fat (see blog entries: https://www.jbigler.ch/post/potatoes-healthy-or-not and https://www.jbigler.ch/post/fat-yes-or-no). 


Herbs play a special role in nutrition in general. The high levels of viruses, heavy metals and toxic substances to which we are all exposed today are one of the main causes of serious illnesses. Herbs help to neutralize or eliminate these substances in our bodies. You are doing yourself good if you consume at least a good handful of herbs every day. The most effective herbs are Coriander, lemon balm, flat-leaf parsley, thyme, sage, oregano, rosemary.


Sprouts are very healthy and important. They have an increased content of minerals, trace elements and secondary plant substances. The high chlorophyll content and the sprouting state give our body an extra boost of light and energy.

 

Often try to use Atlantic seaweed flakes. They give the dishes a salty note and an Asian touch. Algae are an extremely important part of the diet. They contain a lot of iron, iodine, zinc, calcium, selenium and potassium and also help to break down radiation in the body without leaving toxic substances in our bodies.


Hemp seeds, I prefer the hulled ones, also belong in a healthy fast food kitchen. They contain many healthy substances and, above all, lots of healthy protein. Incidentally, most people nowadays consume too much protein from unfavorable animal sources. Hemp seeds can be added to many dishes and add a nutty note.


Olives are also a tasty ingredient and contain far more healthy substances than olive oil. They give dishes a Mediterranean flavor. Above all, make sure that they do not contain citric acid, but vinegar is not good for our bodies either.

 

I often add a tablespoon of honey or maple syrup and a few chili flakes to dishes, especially those with an Asian or Arabic flavor. This results in an incomparable and exciting taste experience.

 

Cold dishes


Figs cut into pieces (fresh or dried), ripe pear pieces, papaya pieces, mango pieces or radishes also go well with most cold dishes.

 

Avocado directly off the hand

If you have no time to spare. Cut a ripe avocado in half, remove the stone, sprinkle with herb salt and eat straight out with a spoon. Cherry tomatoes, gluten-free crackers, crispbread or bread rolls go well with it. There are now very tasty baking mixes for gluten-free rolls that are quick and easy to prepare and can be frozen.

Yes, it is indeed correct that avocados consume a lot of water, and mono-plantations are unfavorable. Nevertheless, avocados are very healthy and consume “only” a fraction of the water used to produce coffee, for example. Stick to organically grown avocados, which are less harmful to the environment.

 

Cherry tomatoes with pulses

Halve a good handful of cherry tomatoes directly in a bowl, add ½ jar of white or red beans, lentils or chickpeas, finely slice ½ shallot and add, crush 1 clove of garlic and add, squeeze 1 tbsp lemon juice directly through a tea strainer onto the salad, mix 1-2 tbsp maple syrup, herb salt, possibly chili flakes, pluck plenty of fresh basil or sage directly into the salad and enjoy.

 

Cucumber salad with mushrooms

Grate ½ a cucumber by hand with a coarse grater directly into the bowl (takes 30 seconds), halve a few cherry tomatoes and add, if desired. Cut 1-2 raw mushrooms by hand into small pieces, add 1 tbsp peeled hemp seeds (healthy protein) and a handful of sprouts, pluck a few leaves of fresh flat-leaf parsley and/or fresh coriander by hand, some herb salt, pepper if desired, some chili flakes if desired, squeeze 1 tbsp lemon juice directly through a tea strainer onto the salad, 1 tbsp maple syrup, mix everything together and enjoy.

 

Lamb's lettuce salad

Place washed lamb's lettuce (can be kept in the fridge for a few days) in a bowl, add 2-3 tbsp chickpeas and/or 1-2 sliced mushrooms, plenty of fresh flat-leaf parsley or coriander and a handful of sprouts, 2 tbsp lemon juice, 2-3 tbsp maple syrup, a little herbal salt, mix everything together and enjoy. It is very tasty to add 1 tbsp of tahini to the salad dressing. However, mix the dressing in the empty bowl with a whisk beforehand.

 

Swollen potatoes with side dishes

Cook 3-4 potatoes or reheat cooked potatoes from the fridge briefly in boiling water, arrange on plates, serve with avocado, cherry tomatoes, cucumber, celery, radishes and other root vegetables, artichoke hearts without additives, additive-free salsa to your taste, a little herb salt or a dressing made from lemon juice, maple syrup and a tablespoon of olive oil.

 

Cauliflower and lentil salad

Wash the cauliflower and break off small florets, add to the dressing with lemon juice, maple syrup, 1 tbsp tahini or olive oil, 1 tbsp curry powder or Ras el hanout and a little herb salt and marinate for 20-30 minutes if possible. Add the lentils hot or cold, add some chili flakes if desired, a handful of plucked herbs and sprouts to taste, mix everything together and enjoy.

 

 

Hot dishes

 

Soups

Vegetables of your choice, possibly some red lentils, onions, garlic - bring to the boil in water and simmer gently for 5-10 minutes.

 

Puree the hot vegetables and some of the cooking water plus a little herb salt, fresh herbs (with stalks), vegetable flakes, spices to taste, possibly some cashews or nuts, in a blender to a smooth soup, serve and add black pepper to taste. The addition of coconut milk is also tasty.

 

Rice noodles with zucchini (quick)

Grate a small zucchini directly into a frying pan with a coarse vegetable grater, add a few halved cherry tomatoes and/or sliced mushrooms, a small, sliced onion and 1 crushed clove of garlic, add a little herb salt, heat briefly and stir, then add a little water and simmer over a low heat for 2 minutes. Instead of zucchinis, you can also use one red or yellow pepper and cut them into strips.

 

Add the rice tagliatelle (without cooking time) to the boiling water for 2 minutes, then drain, mix with 1 tbsp olive oil and a little herb salt.

 

Mix everything together immediately, add some chili flakes if desired, arrange in plates, top with fresh herbs if desired and enjoy.

 

Of course, you can also mix the vegetables with tomato sauce (without additives) or coconut milk.

 

The super quick version is to cut the defrosted spinach leaves a little smaller and simmer briefly in a pan, then add a few halved cherry tomatoes, a few halved olives, a crushed clove of garlic and 3 tablespoons of tomato puree. Season to taste and mix everything together, add to the pasta, sprinkle with herbs to taste and enjoy. Also goes well with millet.

 

Rösti with zucchinis

Grate 2-4 raw potatoes with skin and a small zucchini directly through a coarse vegetable grater into a frying pan, mix with herb salt, possibly chopped onion, garlic and sage or thyme, add a little coconut oil and heat, reduce the heat, and turn frequently (avoid browned crusts as they are harmful). After approx. 10 minutes, plate up and enjoy.

 

Red lentils with zucchinis 

Wash a good handful of lentils and place in a pan, cover with water and bring to the boil, reduce heat and simmer covered, after 5 minutes add a small zucchini cut into pieces and simmer for a further 5 minutes, add 1-2 dl coconut milk and simmer for a further 3-5 minutes. Remove from the heat and season lightly with salt, curry or Ras el hanout, possibly some chili flakes, season with a little honey, if necessary, arrange on plates, sprinkle with plenty of fresh coriander and enjoy.

This dish is also delicious with beluga lentils, cauliflower and peeled, diced potatoes. However, this takes about 5-10 minutes longer.

A little cumin powder should be added to lentil dishes to make them easier to digest. Curry and Ras el hanout usually have this added.

 

Millet 

Besides oats and amaranth, it is the only healthy grain. All other cereals are more or less harmful to the human body. It has been clearly shown that prehistoric man (before man began to cultivate cereals) was much healthier and more robust.

 

Millet is cooked very quickly. You can season it with refined spices and eat it with salad, raw or cooked vegetables. With a salsa to your liking, you can prepare a delicious dish.

 

Kelp noodles 

I really like kelp noodles from Sea Tangle Noodle Company. They are prepared raw (soak briefly in cold water). You have many options for adding vegetables, for example finely grated zucchinis, carrots, mushrooms, etc., sautéed briefly in a frying pan with a little water and herb salt. Or finely grate the cucumber directly into the kelp and refine with cherry tomatoes and mushrooms and enjoy cold. You can then add any herbs, sprouts and spices you like.

 

Preparing meals for yourself is a particularly beneficial way of

doing something good for yourself and taking care of yourself.

You'll see that once you start and experience the many benefits, you won't want to give it up so quickly.

 

Have fun preparing delicious fast food.

Stay healthy and see you soon!


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