Boost Your Health with These Vitamin-Rich Lunch Ideas

Boost Your Health with These Vitamin-Rich Lunch Ideas

As we transition into early spring, our bodies crave essential vitamins and minerals more than ever. With fresh produce being less abundant, it’s vital to create meals that are nutrient-dense. Incorporate locally sourced and well-preserved vegetables like zucchini, broccoli, and mushrooms into your diet. Fitness expert Victoria Dubovskaya shares her secrets to turning everyday ingredients into a gourmet, health-packed lunch.

Creamy Zucchini Soup

This creamy zucchini soup is not only delicious but also packed with essential nutrients.

Ingredients:

• 2 zucchinis
• 1 onion
• 3 garlic cloves
• 2 tbsp olive oil
• 1 liter chicken broth
• 1/2 cup (30%) cream
• 1 tbsp butter
• Salt and pepper to taste

For serving:

• Baguette croutons
• Feta cheese
• Basil

Instructions:

1. Heat olive oil in a pot and sauté the chopped onion. Add minced garlic.
2. After a couple of minutes, add diced zucchini to the pot. Pour in the broth.
3. Cover with a lid, bring to a boil, and cook until the zucchini is tender.
4. Blend the soup until smooth. Stir in the chilled cream and butter. Season with salt and pepper.
5. Serve with croutons and feta cheese. Garnish with basil.

Broccoli Pancakes with Mushroom Sauce

These broccoli pancakes paired with a rich mushroom sauce make for a delightful and healthy lunch option.

Ingredients:

• 1/3 cup millet
• 1 cup vegetable broth
• 1 head of broccoli
• 1 red onion
• 2 garlic cloves
• 2 tbsp olive oil
• 2 eggs
• 1 tbsp Greek yogurt
• 3 tbsp corn flour
• Salt and pepper to taste
• 1 bunch of dill

Mushroom Sauce:

• 1/2 kg mushrooms
• 2 tbsp butter
• 2 shallots
• Salt and pepper to taste
• 1/2 cup (30-36%) cream
• Parsley

Instructions:

1. Rinse millet under running water and cook in vegetable broth. Let it cool.
2. Separate broccoli into florets and blanch in salted boiling water for 1 minute. Cool in a bowl of cold water, then chop.
3. Sauté chopped onion and garlic in olive oil. Add to the broccoli along with the cooked millet.
4. Mix in the eggs, yogurt, corn flour, and season with salt, pepper, and chopped dill.
5. Form pancakes with a spoon and place on a baking sheet. Bake at 180°C (350°F) for 25 minutes.

Mushroom Sauce Instructions:

1. Sauté chopped shallots in butter. Add mushrooms, salt, and cook.
2. Pour in the cream, mix, and simmer on low heat. Season with freshly ground pepper and cook until the liquid evaporates.
3. Add chopped parsley, mix, and serve in a sauce boat.

Chickpea Cookies

These chickpea cookies are a healthy and tasty treat that you can enjoy without any guilt.

Ingredients:

• 1 can chickpeas
• 150 g peanut butter
• Honey or maple syrup (or sweetener of choice)
• 2 tsp baking powder
• Pinch of salt
• 1 vanilla bean
• 70 g dark chocolate

Instructions:

1. Rinse and dry the chickpeas.
2. Place all ingredients except chocolate in a blender and blend until smooth.
3. Add chopped chocolate to the mixture.
4. Preheat the oven to 180°C (350°F). Line a baking sheet with parchment paper.
5. Form cookies into balls with damp hands and place on the baking sheet.
6. Bake for about 20 minutes or until golden brown. Let cool before serving.

Bachelor Pie

This bachelor pie is a simple yet delightful dessert that combines the goodness of apples and cranberries.

Ingredients:

• 3 apples
• 2 eggs
• 1/2 cup sugar
• 1 tsp cinnamon
• 1 cup flour
• 1/2 tsp baking soda
• 1/2 tsp baking powder
• 1/2 cup grape seed oil
• Handful of cranberries
• Powdered sugar for decoration

Instructions:

1. Whisk eggs and sugar with a fork.
2. Peel and dice apples, then sprinkle with cinnamon. Add flour, baking soda, baking powder, oil, and cranberries.
3. Combine with the whisked eggs, mix, and pour into a greased and floured baking dish.
4. Bake at 180°C (350°F) for 45 minutes. Check for doneness with a toothpick before removing from the oven.
5. Let cool, then dust with powdered sugar. Serve and enjoy this healthy treat!

For more healthy recipes, visit EatingWell.