Healthy Recipes For Families

Dear Parents,

We students of the FosBos Neuburg were absolutely delighted, when we were given the opportunity during the schoolyear 2020/21 to work together with the Kindergarten Sonnenhügel in Neuburg.
In the course of this very special year, we could help by translating guidelines and documents for families into the English language to enable and ensure communication between the kindergarten and the families at home. We truly enjoyed accompanying the “Healthy Education“ project at kindergarten and were excited to contribute our own ideas in designing a recipe book – just for you. To make it easier for families, like you, to keep up the healthy dieting in everyday life by offering you quick and healthy recipes targeted to your personal needs and situations.
We hope you love preparing these lovely meals together and endulge into enjoying them with the whole family.

Bon Appetit
B12Wb

CONTENT

Glucose intolerance............................................ page 4
Dutch Cuisine...................................................... page 12
Vegetarian Food.................................................. page 19
Japanese Eating Culture..................................... page 27
Romanian Food................................................... page 46
Muslim Food........................................................ page 54
Vegan Food.......................................................... page 69
British Cuisine.......................................................page 76
Jewish Cuisine.......................................................page 83
Mediterranean food.............................................page 97

Glucose intolerance

Basic information:

Glucose and its uses in the body

Glucose belongs to the type of simple sugars or monosaccharides. They are the smallest units of carbohydrates and thus largely responsible for our body's energy supply. In order for the body to be able to utilize the glucose, it must break down the carbohydrates into their individual components in the digestive tract. The hormone insulin serves as a means of transport and this is how the glucose gets from the blood to the cells.

Development of glucose intolerance

After consuming glucose, blood sugar rises and insulin is released. If this process is defective, the glucose from the blood cannot reach the cells. There is then an excess of sugar.

Children who suffer from glucose intolerance should change their diet and consider the following tips if possible:

·        Avoid sugar whenever possible
·        Eat plenty of fresh fruits and vegetables
·        Use the whole grain variant for rice, pasta, bread and
other cereal products
·        Eat meat, sausage, cheese and other animal foods
in moderation
·        Use olive and rapeseed oil as well as nuts and seeds
·        Use little salt

Recipes for glucose intolerance

Breakfast
=>Motley peacock

Ingredients:
-        ½ pear
-        12 grapes
-        banana
-        5  strawberries
-        kiwi
-        piece of carrot
-        pieces of chocolate decoration,
(drops) made of dark chocolate
-        ½ lemon

https://www.chefkoch.de/rezepte/2512301394221377/Kunterbunter-Pfau.html

Preparation:

Wash the fruit and peel the kiwi and banana. Halve the strawberries and grapes, cut the banana into slices and the kiwi into cubes. The banana pieces are now coated with the juice of the lemon so that they do not turn brown.

Half the pear is placed in the middle of a large plate. It represents the peacock's body.

Now the strawberry halves are first placed around the peacock's body as a feather fan. Then do the same with the kiwi cubes, the banana pieces and the grapes, so that the fruit turns into a colorful peacock fan.

Now two legs and a beak are cut from the piece of carrot. The legs are placed at the bottom of the body and the beak in the upper third on the pear.

At the end, the chocolate decorative drops are placed over the beak as eyes.

Lunch
=> sweet potato boat

Ingredients:
-        2 sweet potatoes
(approx 300 g each)
-        2 spring onions
-        125 g mozzarella
-        100 g cooked ham
-        100 g fresh pineapple pulp
-        salt
-        pepper

Preparation:

Preheat the oven to 200°C. Line a baking tray with parchment paper. Wash and brush the sweet potatoes. Pierce the sweet potatoes all around with a fork, place on the tray and bake in the oven (center) for about 30 minutes until they are soft.

https://www.kuechengoetter.de/rezepte/suesskartoffel-hawaii-mit-schinken-und-mozzarella-88545

In the meantime, clean and wash the spring onions for the filling and cut into small cubes. Drain the mozzarella. Also dice the ham, mozzarella and pineapple.

Halve the sweet potatoes lengthways in the middle and carefully scoop out the inside with a spoon so that a small edge remains. Add the inside of the potatoes to the filling and mix in. Set the potato skins aside for filling.

Season the filling with salt and pepper and place in the hollowed-out potato skins. Place the filled sweet potatoes on the baking sheet and bake in the oven (center) at 190°C for approx. 20 minutes.

https://www.aktiv-online.de/news/digitalisierung-ein-smiley-fuer-unsere-zukunft-2453

Dinner
=> Avocado spread with jacket potatoes

Ingredients:
-        1 avocado z. B. the variety Hass,
peeled, without a core, in pieces
-        250 g ricotta
-        2 tsp lemon peel untreated
-        2 tbsp lemon juice
-        3 tbsp olive oil
-        1 tsp. salt
-        0.5 tsp chili flakes
-        0.5 bunch of chives in fine rolls
-        600 g of water
-        500 g small waxy potatoes
e.g. B. triplets, unpeeled

https://www.zaubertopf.de/avocado-aufstrich-thermomix-rezept/