Healthy eating cookbook
These 7 cookbooks provide healthy recipe ideas
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Do you want to eat a healthy and balanced diet? Then a cookbook for healthy eating provides inspiration and the right recipes. These 7 books are our favorites.
Table of contents
Eating healthy not only promotes performance and well-being, but also prevents illness. But what exactly does healthy eating mean? Which foods should often end up on the menu and which should you avoid? We will give you an overview of what you should pay attention to and also recommend the right cookbooks for healthy eating. Bon appetit!
The best cookbooks for a healthy diet
Bas Kast: The Nutritional Compass – the cookbook (bestseller)
The science journalist Bas Kast read through hundreds of studies on healthy eating and summarized the scientifically proven findings in his bestseller “The nutritional compass“comprehensibly together. At the request of his many readers, Bas Kast, together with recipe developer Michaela Baur, has now also written the appropriate cookbook, in which recipes can be found that are based on the central findings of the “Nutrition Compass” and prove that health and… Don’t rule out enjoyment.
Bas Kast: The Nutritional Compass – the cookbook: 111 recipes for healthy enjoyment
Dr. med. Anne Fleck: The 70 simplest healthy recipes
The well-known nutritional doctor Anne Fleck is convinced that healthy eating should be uncomplicated and fun. That’s why, together with top chef Su Vössing, she has developed 70 recipes that are easy to cook and convey the joy of healthy, home-cooked food. The book contains recipes for soups, salads, vegetarian dishes, but also dishes with meat or fish as well as ideas for healthy desserts.
Healthy and fit with Frank Rosin
TV chef Frank Rosin declared war on his excess weight with intermittent fasting and a low-carb diet and lost a total of 15 kilos. Now he wants to help others eat healthily and has developed 75 easy recipes. Sometimes vegetarian, sometimes vegan and sometimes flexitarian – the main thing is balanced and wholesome! In addition to the recipes, you will also find helpful nutritional rules and effective sports exercises in the book.
Jamie Oliver: Brilliantly healthy: Superfood for Family & Friends
Jamie Oliver, another television chef, shares his recipes for a healthy and balanced diet. The Brit shows how you can easily incorporate more fruit and vegetables into your diet and cook quick but nutritious dishes. Whether salads, curries, stews, pasta or soups – with each of the over 100 sophisticated recipes you can be sure that you are doing something good for your palate and body. In addition, at the end of the book, Jamie gives some useful tips about healthy eating, proper chewing, intestinal health and sugar consumption.
Jamie Oliver: Brilliantly healthy: Superfood for Family & Friends
Pamela Reif: You deserve this (bestseller)
Fitness icon Pamela Reif shares over 70 delicious and diverse bowl recipes in her book. Fresh and natural foods are put together in beautiful bowls. This doesn’t require hours of work in the kitchen, it’s simple, healthy and also very decorative – after all, the eye eats too! The bowl cookbook is supplemented by basic food science that explains the meaning and benefits of this balanced diet in an easy-to-understand manner.
Pamela Reif: You deserve this. Bowl Cookbook: Simple & Natural Recipes for a Healthy Lifestyle
Sarah Hartel & Chiara Offermann: Head full of Herbs
In “Head Full of Herbs” the two authors Sarah Hartel & Chiara Offermann show how you can conjure up tasty dishes from just a few simple ingredients. There are over 140 vegetarian, pescatarian, vegan and lactose- and gluten-free recipes in the book, all of which are based on the clean eating principle, i.e. the focus is primarily on fresh and unprocessed foods such as fruit, vegetables, herbs, nuts and berries . The two authors were awarded the German Cookbook Prize 2021 for this inspiring cookbook.
Sarah Hartel & Chiara Offermann: Head full of Herbs: Clean Eating reinterpreted
Healthy: The medical-culinary cookbook
The chef Surdham Göb and the aspiring doctor and nutrition expert Cirus Henn have worked together to develop recipes that not only contribute to your own health, but also contribute to the health of the planet. In the book you will find companions for on the go, highlights for everyday life, banquets, children’s favorites and sweet temptations – exclusively with plant-based ingredients.
Surdham Göb & Cirus Henn: Healthy: The medical-culinary cookbook
How do you eat healthy?
Although a healthy diet contributes to a slim figure, it is not primarily about losing weight. Rather, it’s about eating wholesome and balanced foods to provide the body with the nutrients it needs to stay healthy. The German Society for Nutrition has formulated 10 rules for a healthy diet based on current scientific findings that provide good guidance:
- Enjoy a variety of foods: Eat a varied diet and choose predominantly plant-based foods such as vegetables, fruits and grains.
- “Five a day”: Enjoy at least three servings of vegetables and two servings of fruit a day. The colorful selection also includes lentils, chickpeas, beans, nuts and dried fruits.
- Choose whole grains: Choose whole grain products when it comes to rice, pasta and bread. These fill you up longer and contain more nutrients than white flour products.
- Animal foods in small quantities: Supplement your plant-based diet with milk and dairy products such as yogurt or cheese as they provide protein, vitamin B2 and calcium. Eat fish once or twice a week to provide you with valuable omega-3. If you eat meat, then no more than 300-600 g per week.
- Healthy fats: Unsaturated fatty acids, such as those found in olive oil, nuts or fish, are very healthy in moderation. Saturated fatty acids, on the other hand, which are contained in coconut fat, palm oil or sausage, for example, have an unfavorable effect, particularly on blood lipids.
- Little sugar and salt: Foods and drinks that contain a lot of sugar are not recommended. The same applies to very salty food, as it increases the risk of cardiovascular disease. Attention: Processed foods such as fruit yoghurt, (barbecue) sauces, pizza and also fruit juice often contain a lot of sugar.
- Drink plenty of water: Drink around 1.5 liters of water or unsweetened herbal or fruit teas a day. Avoid sugary or alcoholic drinks as much as possible.
- Gentle preparation: Cook foods with as little water and fat as possible to preserve the nutrients. Steaming or steaming is the best method. Do not eat burnt or charred areas as they may contain carcinogens.
- Eat mindfully: Eat slowly and consciously. The feeling of fullness only occurs 15 to 20 minutes after the start of the meal.
- Physical activity: Healthy nutrition and a healthy lifestyle go together. Do sports and make sure you get enough exercise in your everyday life, for example by walking or cycling more often. Just 30 to 60 minutes of exercise a day promotes health.
Tip for vegans: inside: Anyone who eats little or no animal food should make sure that Vitamin B12 to take.