No carbohydrates in the evening: Stremellachs mit Gourmet-Quinoa
A recipe just before Christmas: Nutrition coach Marcus Schall tells us about his favorite salmon recipes during the Advent season. Whether for breakfast, Midday- or dinner - he provides us with the best tips for a healthy and balanced diet in this high-calorie time.
Marcus Schall has been working with us for several years. He reports in an interview today, why carbohydrates are not a good idea in the evening and what time is ideal for a healthy dinner. Also this time he has a delicious salmon recipe for the Christmas dinner for us.
What makes a good dinner?
Marcus: Like lunch, dinner should be as balanced as possible, the ratio between the main nutrients and micronutrients should be balanced. With the main nutrients (macronutrients) Ideally, the ratio should shift a little more towards proteins and fats and thus away from carbohydrates. For example, a good dinner would be a large piece of salmon, plus lots of colorful vegetables and a small portion of high-fiber carbohydrates such as whole grain rice or quinoa.
No carbohydrates in the evening? Isn't that a myth?
It's not a real myth. Since there are usually no major activities in the evening, the body needs less of this nutrient, which is primarily used as an energy supplier. In the evening, you should primarily consume complex carbohydrates, because they are converted into energy more slowly. So if you don't move much in the evening or have previously exhausted yourself physically, he no longer has an increased need. A reduced carbohydrate intake in the evening is advisable for most people, especially because the western diet usually contains too many carbohydrates anyway. A complete renunciation of carbohydrates („Low Carb“ bzw. ketogenic diet) is targeted and effective within the framework of certain nutritional phases and programs, but cannot be recommended as generally binding.
What time would you recommend for dinner?
Generally as early as possible, as long as this fits into the individual daily routine. Late dinner reduces sleep quality, because the body is busy digesting it until late at night. For health reasons, there are many arguments in favor of allowing the body and the digestive tract to rest as long as possible between meals. This speaks in favor of eating dinner as early as possible and having breakfast as late as possible. If you want me to answer the question specifically: 18.00 o'clock is a perfect time for dinner, even if that's not always feasible for some of us.
You meant, Salmon is a good dinner. Do you have a recipe for us??
How about a Christmas dinner with delicious oven-roasted vegetables (savoy, Aubergine & Mushrooms) with stremel salmon and "gourmet quinoa"? For 4 you need people:
- 250 g Quinoa
- 1 Savoy cabbage
- 1 Aubergine
- 500 g brown mushrooms
- rock salt
- ½ small onion
- 1 EL sour cream
- 2-5 EL Teriyaki-Sauce
The quinoa according to the instructions (without salt) prepare, drain in a colander and rinse briefly with cold water, put aside. Be careful, that the quinoa does not become too soft. Remove the outer leaves of the kale, chop the cabbage. Cut the aubergine lengthways into thin slices. Clean the mushrooms and cut the larger ones in half. Brush the savoy cabbage and aubergines with oil and season with salt. In the preheated oven (with circulating air) give. Brush the mushrooms with oil and salt and add to the oven vegetables halfway through the cooking time. The circulating air after approx. 2/3 switch off the cooking time and Ober- Turn on bottom heat. Remove the skin from the onion and cut into small cubes. Sauté in oil until translucent. Add the quinoa, teriyaki sauce, and sour cream. Stir well. Oven temperature: 2/3 the cooking time approx. 200 degrees Celsius circulating air, then on top- Switch bottom heat Cooking time: ca. 25-35 minutes
My advice: Savoy cabbage counts, like all cabbages, to the foods that are particularly recommended in winter. Rich in natural vitamin C and antibacterial mustard oils, savoy cabbage supports an active and intact immune system. In addition, savoy is regional and cheap.
By the way: Marcus also offers nutrition-related workshops and lectures for companies, for example on topics such as “active immune strengthening” or “performance on the job”. All information can be found on his Website.
Would you like to try the recipe yourself?? Then get our delicious salmon straight home now. Here is ours Shop.