Certainly not exotic, but a real superfood from domestic climes: the apple!
Fresh from the harvest, juicy and sweet – apples they are now an enticing and healthy snack. But they can do much more, because they also conjure up a flat waistline. Why apples are real superfood from home and how you can lose up to three kilos in five days with the three-times-a-day formula, read here!
Healthy, slim and beautiful
These goals can be achieved with three apples a day, because they support our most important weight loss organ, the intestine. They have a positive effect on lean intestinal bacteria, scientists from the Food Research Institute of the Technical University of Copenhagen have determined. Responsible for this is the fiber pectin. It also keeps insulin levels stable and prevents cravings. Vitamin C and secondary plant substances promote skin regeneration and fat reduction.
Better blood values
In addition, they provide for better blood values. All you have to do is mix a few apple slices into your breakfast porridge. This keeps cholesterol low and helps with iron deficiency. Who must or would like to lower its blood fat values, lets itself taste homemade apple puree with a pinch cinnamon. Or you mix an apple, the juice of half a lemon and some baby spinach to make a smoothie.
To prevent vasoconstriction, detoxify the blood and strengthen the heart, pour hot water over a teaspoon of grated ginger. Then let everything cool down a bit. Add a few apple slices at the end.
Our skin also likes apples – especially together with carrots. Simply grate both into small pieces, mix with a little lemon juice and honey and enjoy. This mix not only protects against UV rays, but also helps to keep the skin firm, smooth and beautiful for longer.
So healthy: What the apple does good for us
Vitamin C: Between 5 and 35 mg are contained in the skin of an apple alone. The vitamin keeps you healthy. Consumed in fat burning. That's why we need to regularly replenish the reserves when losing weight.
Cholesterol reducer: In a study of 160 women, the level of unfavorable lDl cholesterol dropped by 23 percent after six months in those who ate apples regularly!
The pectins: Indigestible plant fibers from pulp and peel and the pectins swell in the body and satiate. In addition, the valuable substances support digestion and a lean intestinal flora.
Save calories: The apple trick even works without dieting, as an experiment has shown: one apple before a meal leads to us eating an average of 200 kcal less afterwards. Since an apple has an average of 50 kcal, you are saving 150 kcal.
Good to know:
– Organic apples are less contaminated with pesticides, wash them off before eating despitem. – Fruits that have received a lot of sunshine contain more vitamins. – Red apples beat green apples when it comes to healthy ingredients.
Season for apples
Local apples are in season from September to November. However, stock is available all year round. Most popular among Germans are the apple varieties Boskop, Braeburn, Cox Orange, Elstar and Gala.
Daily plans for 5 days
Here's how it works: You get a healthy start to the day with the first apple, which is already available for breakfast. Eat the second one as a dessert for lunch. Have the third one as a snack in the afternoon. With our daily plans, the apples and 1,5 to 2 liters of water you will reach about 1.200 calories per day – ideal for healthy weight loss. In five days tumble in such a way up to three Kilo.
Breakfast: chicory salad& Cheese crackers
Per serving: chop 50 g chicory, 1 tbsp walnuts, 1 apple, mix with 1 tbsp French dressing. Arrange 30 g of camembert on 50 g of crispbread writing. 425 kcal, kh: 53 g, F: 16 g, e: 14 g
Lunch: Chicory salad& Cheese crackers
Per serving: chop 50 g chicory, 1 tbsp walnuts, 1 apple, mix with 1 tbsp French dressing. Arrange with 30 g of camembert on 50 g of crispbread writing. 425 kcal, kh: 53 g, F: 16 g, e: 14 g
Dinner: Baked avocado with egg
Per serving: pit 1/2 avocado, spoon out some pulp. Crack 1 egg into the hollow, season. At 220 degrees approx. 15 min. bake in the oven. Cut 125 g of cherry tomatoes into quarters and mix with 1 tsp of oil, salt, pepper, basil, 1 tsp of vinegar and the rest of the avocado. Fry 15 g ham strips. 340 kcal, kh: 9 g, F: 27 g, e: 13 g
Breakfast: Scrambled eggs on toast
Per serving: toast 1 slice of wholemeal bread. 2 eggs with 3 tablespoons of milk and 1 geh. Whisk leek onion. Halve 100 g cherry tomatoes, stew in 1 tsp oil. Add eggs, stir until stiff, season to taste. Add 1 apple. 440 kcal, kh: 20 g, F: 20 g, e: 20 g
Lunch: Medallions with ratatouille
Per portion: season 175 g pork tenderloin, fry in 1/2 tsp oil all around. Finish cooking in the oven at 140 degrees. Divide into medallions. Roughly dice 1 red onion, 75 g each of red bell pepper, eggplant and tomato and saute in 1 tsp of oil. With ital. Season with herbs, pepper, salt. Pour 100 ml of broth, 10 min. braise. 320 kcal, kh: 10 g, F: 12 g, e: 43 g
Dinner: Shrimp pan with vegetables
Per serving: 150 g sliced zucchini. 150 g cherry tomatoes, 125 g shrimp rinse, pat dry. Cut tomatoes in half. Season everything with salt, pepper, 2 tablespoons oil, lemon juice and geh. Mix parsley. Fry in a wide pan, turning, for 5 to 10 min. roast. Pour 75 ml of broth, heat briefly. 365 kcal, kh: 8 g, F: 23 g, e: 29 g
Breakfast: chia porridge with cinnamon
Per serving: heat 15 g chia seeds, 25 g oat or spelt flakes with 200 ml almond drink. 15 min. swell. Grate 1 apple, add cinnamon. 325 kcal, kh: 43 g, F: 13 g, e: 8 g
Lunch: Stuffed peppers
Per serving: 1/2 red onion, shave 100 g red cabbage into strips, saute in 1 tsp oil. With 1 geh. leek onion, 40 g feta cubes, salt, pepper, geh. Mix parsley. halve, seed and fill 2 red peppers. In an oiled dish with 75 g ger. Sprinkle with mozzarella (light). Bake at 200 degrees approx. 20 min. bake. 405 kcal, kh: 25 g, F: 20 g, e: 27 g
Dinner: Mushroom frittata with tomato dip
Per serving: mix 1 egg, 1 egg white, 20 g soy flour, 2 tablespoons milk, salt, pepper. Fry 100 g sliced mushrooms and 150 g turkey strips (refrigerated) in 1 tsp oil. Pour on the eggs, let them set. Dip: 100 g pizza tomatoes seasoned with basil, Tabasco. 430 kcal, kh: 11 g, F: 16 g, e: 53 g
Breakfast: multivitamin muesli with apple
Per serving: 1 apple, 1 pear cut into wedges. With 1 tbsp. tr. Arrange cranberries, 3 tablespoons of oatmeal and 150 g of whole milk yogurt together. 400 kcal, kh: 69 g, F: 8 g, e: 12 g
Lunch: Colorful layered salad
Per serving: grate 75 g of iceberg lettuce. Chop 1 yellow bell bell pepper, 1/2 avocado, 4 mushrooms, 1/4 cucumber. Layer everything in a bowl. Add 50 g mozzarella balls (light). Whisk 1 tsp. orange juice, 1 tsp. oil, 1 tsp. balsamic vinegar and 1/2 tsp. mustard, season and drizzle over salad. 340 kcal, kh: 21 g, F: 21 g, e: 14 g
Dinner: Vegetable pasta with salmon cubes
Per serving: dice 150 g salmon fillet, season and coat in beaten egg and sesame seeds. Fry in 1 tsp of oil until crispy. Slice 100 g carrot, 150 g zucchini into spaghetti and mix with lime juice, 1 tsp oil, salt, pepper. Saute briefly. Arrange with the salmon. 355 kcal, kh: 15 g, F: 16 g, e: 34 g
5. Per serving: toast 2 slices of wholemeal toast. Spread with 60 g herb curd. Boil 1 egg and cut 1 apple into wedges for this purpose. Per serving: chop 1 shallot. Brown in 1 tsp oil. 20 g getr. Dice tomatoes, 1 fresh tomato and mix with 100 g tuna (in brine) and shallot. Wrap in 2-3 lettuce leaves. 210 kcal, kh: 8 g, F: 6 g, e: 26 g
Dinner: pork steak with mango
Per serving: season 150 g of pork tenderloin. Fry in 1 tsp oil until brown on both sides. Keep warm in aluminum foil. 175 g cauliflower grate. Saute in 1 tsp oil. Finely dice 1/2 red onion, 100 g mango and stir in. Heat with and season with salt, pepper and 1 tsp balsamic vinegar. Serve with steak and fresh cress.