You want to eat healthy, cheap and tasty? These delicious recipes for omnivores, vegetarians and vegans show you how.

Tip: All recipes are designed for 4 servings. When buying food, we recommend organic or a comparably high quality.

Recipes for omnivores

When it comes to meat and fish, class applies instead of mass. In the following dishes, you can therefore combine them with other, filling ingredients.

Recipe #1: Turkey cutlets with spaetzle

This dish is super tasty and quickly ready on the table. Geschnetzeltes satiates nice and long, without lying like a stone in the stomach, and is therefore ideal as a full lunch or as an evening meal.


  • 500 g turkey breast fillet
  • 250 g mushrooms
  • 500 ml vegetable broth
  • 1 onion
  • 1 cup crème fraîche
  • 1 clove of garlic
  • 500 ml vegetable broth
  • 2 tablespoons olive oil
  • 1 bunch fresh parsley
  • 1 tsp flour
  • paprika hot
  • salt
  • pepper


Preparation time: 20 minutes

Tip: Commercially available spaetzle, but also rice or noodles go well with this dish.

1. Heat pan and add olive oil. Cut turkey breast fillet into pieces and add to pan over high heat. Season with salt and pepper. Roast meat in skillet for about 2 minutes, then turn and roast other side, but do not cook through. When both sides are browned, transfer meat to plate.

2. Skin and chop garlic clove, dice onion, clean and slice mushrooms. Again add a little oil to the pan, add mushrooms. Season mushrooms lightly, add garlic, diced onion and mushrooms to hot pan and sauté until translucent, dust with flour and paprika powder and sauté briefly.

3. Add broth, bring to a boil briefly, stir in crème fraîche. Put the pan on low heat, add the cut meat to the sauce and heat gently for about 3-4 minutes, do not boil.

4. Arrange the meat with the sauce and vegetables on plates, chop the parsley and sprinkle over the portions.

Recipe #2: Rice Noodles with Beef

Fresh, light and healthy, this Asian dish is ideal if you want to study or go to the gym in the afternoon. The beef provides you with B12 and protein, and the vegetables give you a fresh kick.


  • 400 g beef (flat iron from beef shoulder)
  • 100 g rice noodles
  • 100 ml vegetable broth
  • 1 shallot
  • 2 cloves of garlic
  • 1 piece of fresh ginger
  • 1 onion
  • 1 bell bell pepper
  • 1 piece of leek
  • 1 tbsp. soy sauce
  • 1 tsp sambal oelek (or similar chili paste)


Preparation time: 20 minutes

1. put rice noodles in a pot and pour hot water over them. Let stand for about 6 minutes or according to package directions. Place noodles in colander to drain.

2. rinse meat, pat dry and cut into strips. Dice shallot, garlic cloves, ginger and onion. Cut bell bell pepper and cilantro into strips, leek into fine rings.

3. heat pan, add meat strips over high heat and fry vigorously for about 3 minutes, turning several times. Meanwhile, add pepper and salt. Remove meat from pan and sauté vegetables in drippings.

4. Add the meat and mix with the vegetables and fresh coriander. Add soy sauce and sambal oelek and mix well. Let stand briefly and then serve together with the rice noodles.

Recipe #3: Herring salad with potatoes

Grandma’s classic is quickly made and simply delicious. The hearty herring salad provides you with valuable minerals such as calcium, magnesium and zinc as well as important omega-3 fatty acids. Potatoes provide long-chain carbohydrates that keep you satiated for a long time.


  • 350 g potatoes (firm boiled)
  • 4 Bismarck herrings
  • 1 onion
  • 1 apple
  • 1 cup of cream
  • 5 pickles
  • 2 tsp. lemon juice
  • 1 tsp vinegar (e.g. apple cider vinegar)
  • salt
  • pepper


Preparation time: 30 minutes
Steeping time in the refrigerator: 3 hours

1. Peel, dice and boil potatoes until cooked. Meanwhile, dice herring, pickles, apple and onion.

2. mix herring, diced pickles, apple and onion together in a large bowl, add cream, lemon juice, vinegar, salt and pepper.

3. Mix in warm potato pieces, mix everything together vigorously and let it sit in the refrigerator for three hours. Then serve the herring salad cold.

Recipes for vegetarians

For healthy, nutrient-rich vegetables, we recommend going to the farmer’s market or to the frozen section of the supermarket. Vegetables that have already been in the display of discounters for several days should not be the first choice, as nutrients have already been lost as a result.

Recipe #1: Fusilli with sun-dried tomatoes, green asparagus & arugula

Pasta always goes. Even more so with this light dish that provides plenty of vitamin C and beta-carotene thanks to the asparagus. Arugula provides other vitamins, potassium and mustard oils that are precious for the body.


  • 500 g fusilli
  • 200 g green asparagus
  • 125 g dried tomatoes
  • 1 bunch of arugula
  • 2 cloves of garlic
  • 6 tablespoons olive oil
  • 6 tablespoons cheese (Parmesan or Emmental)
  • salt
  • pepper


Preparation time: 20 minutes

1. Add a teaspoon of salt to the pasta water and bring to the boil. Add the fusilli to the boiling water. Drain the pasta together with the pasta water through a sieve and let the pasta rest in it.

2. Cut off the ends of the asparagus (about 3 centimeters). Heat large pan with olive oil and add asparagus. Cut dried tomatoes into quarters and add to asparagus in pan. Sauté vegetables, seasoning with pepper and salt. Turn heat to low, dice garlic cloves and sauté briefly in same pan until translucent.

3. Place asparagus separately on a plate. Add pasta, arugula and oil to pan, mix everything well with the sauteed dried tomatoes and garlic. Serve pasta-vegetable mixture on plates and garnish with asparagus spears. Grate the cheese and sprinkle over the pasta.

Recipe #2: Wrap rolls with tomatoes and spring onions

This recipe is optimal as a healthy, filling snack for parties and game nights. Best of all, the wraps are totally easy to make!


  • 6 wholemeal wraps
  • 150 g dried tomatoes
  • 1 cucumber
  • 300 g herb cream cheese
  • 1 tsp lemon juice
  • 1 bunch of spring onions
  • 2 cloves of garlic


Preparation time: 35 minutes
Steeping time in the refrigerator: 2 hours

1. Put the garlic cloves in a garlic press, mix the pressed garlic thoroughly with the cream cheese and the lemon juice.

2. Spread the wraps evenly with the garlic-herb cream cheese.

3. Dice the tomatoes and cucumber and cut the spring onion into fine rings. Put everything together on the wraps.

4. Roll the wraps tightly, wrap in plastic wrap and refrigerate for 2 hours.

5. After the wraps are done with the ingredients, take them out of the refrigerator and cut them into evenly thick slices. Arrange the wrap slices on plates and serve as finger food.

Recipe #3: Shakshuka

In Israel and northern Africa, shakshuka has a firm place in the menu. The dish is easy to whip up, tastes fantastic and keeps you full for a long time.


  • 6 eggs
  • 2 red peppers
  • 2 onions
  • 2 cans of tomatoes (whole or peeled)
  • 200 g goat or sheep cheese
  • 1 teaspoon of paprika powder, sweet
  • 1 tsp cumin
  • 5 tablespoons olive oil
  • 1 bunch coriander
  • salt
  • pepper


Preparation time: 30 minutes

1. Skin and dice the onions. Peel garlic and, depending on preference, chop finely, slice thinly or crush cloves whole.

2. Add oil to pan and sauté diced onion over medium heat until translucent.

3. Add garlic and sauté for about 30 seconds, making sure garlic does not brown.

4. Add paprika powder, cumin, salt and pepper, mix everything and simmer for another 30 seconds.

5. Add tomatoes and bring to a simmer. Once that happens, lower the temperature to a minimum and let the shakshuka gently simmer.

6. Once the mixture has become creamy, use the curved side of a spoon to make cavities in the mixture for the eggs.

7. Now beat the eggs and let them run into the cavities. Now spoon the creamy sauce lightly over the edges of the egg whites to speed up the cooking of the eggs.

8. Put lid on the pan and cook the shakshuka on low heat until cooked through. After 5 minutes, check the firmness of the eggs with your thumb for the first time, repeat this step until they reach the desired firmness.

9. Remove pan from heat and allow shakshuka to continue cooking on a heatproof surface with the lid open. Chop the cilantro, dice the cheese and sprinkle the shakshuka with both.

Recipes for vegans

The industry offers numerous products for vegans, but they are often artificially produced and expensive. Here, certain meat substitute products in particular stand out, which are supposed to have the greatest possible resemblance to schnitzel & co. with many additives. With the following recipes you enjoy healthier vegan dishes cheap and tasty.

Recipe #1: Vegetable fritters with paprika dip

The roasted flavors make the fritters an irresistible meal, while the fresh and fiery dip adds an extra kick of flavor.


Vegetable fritters:

  • 150 g millet
  • 300 ml vegetable broth
  • 1 carrot (large)
  • 2 spring onions
  • 2 dried tomatoes
  • 1 small bunch of parsley
  • 2 tablespoons oat flakes
  • 2 tablespoons flax or chia seeds
  • 2 tablespoons sunflower seeds
  • 1 tbsp. sesame oil
  • 1 tsp. paprika powder rose hot
  • salt
  • pepper

Paprika dip:

  • 250 g pointed peppers (red)
  • 50 ml vegetable broth
  • 1 chili
  • 1 clove of garlic
  • 1 tsp thyme
  • 1 tsp oregano
  • 6 tablespoons water
  • 1 tablespoon olive oil
  • salt
  • pepper


Preparation time: 30 minutes

1. Put broth in pot and bring to boil. Add millet and lower temperature, allowing millet to simmer in broth for 10 minutes.

2. Rinse carrots thoroughly, cut off ends and grate carrots finely.

3. Finely chop the spring onion, dried tomatoes and parsley. Be sure to save the oil from the sun-dried tomatoes, this will be added to the frying mixture in a moment.

4. Turn off the stove. Mix all the ingredients together with the oil of the dried tomatoes with the millet in the pot, including the sunflower seeds, spices, etc. 5.

5. Blend the ingredients with a hand blender until creamy. 6.

6. Allow the mixture to cool.

7. Wash and chop the bell bell pepper and chili. Chop peeled garlic into fine pieces.

8. Heat olive oil in pan, add peppers and chili and roast. When the peppers are lightly browned, add garlic to the pan, roast briefly and deglaze everything with a dash of broth. Chop the herbs, add them together with 6 tablespoons of water and let the mixture cook for about 10 minutes, then puree it and let it cool down in a bowl.

9. Now remove the cooled vegetable-millet mixture from the pot and form into patties. Fry the patties with a little oil in the pan in which the vegetables for the dip were previously fried until crispy, which gives them an additional great flavor. Serve the hot patties with the dip.

Recipe #2: Vegan Spaghetti Bolognese

The classic from Italy tastes great with this lentil bolognese. And it’s a snap to make, too!


  • 500 g spaghetti (durum wheat semolina or wholemeal)
  • 450 ml vegetable broth
  • 250 g red lentils
  • 200 g mushrooms
  • 4 cloves of garlic
  • 700 g tomatoes (chunky)
  • 2 onions
  • 2 carrots
  • 1 medium celery stalk
  • 2 tablespoons tomato paste
  • 2 tsp Italian herbs
  • 2 tsp. cane sugar
  • 1 bay leaf
  • 1 nutmeg (optional nutmeg powder)
  • salt
  • pepper


Preparation time: 45 minutes

1. Put two tablespoons of oil in large saucepan and heat over medium heat with lid on. Dice onions and add to pot.

2. Finely chop garlic and add. Saute onions and garlic until translucent.

3. Dice carrots and add to pot.

4. Separate celery stalks from leaves, saving leaves for later. Slice stalks and add to pot. Stir and steam the diced vegetables until the pieces are soft (takes about 5-7 minutes).

5. Add chunky tomatoes, add a little water to the cans, this will bind the tomato liquid in the water, next add to the pot.

6. Add tomato paste, Italian herbs to the pot, break bay leaf in the middle to release the aroma and add both halves of the leaves. Add a pinch of nutmeg powder.

7. Stir Vegan Bolognese and simmer on low heat for about 30 minutes. Stir every now and then in between.

8. In parallel, heat water in another pot and add pasta when the water boils. Once the spaghetti is cooked, it can be served hot together with the bolognese. Add the celery leaves as a topping. Vegan parmesan is excellent for refinement.

Recipe #3: Summer rolls

Summer rolls are cool, crunchy and fresh. They can be super rolled together and topped individually. We present our favorite summer rolls, you can of course fill them with seitan and any vegetables, cabbage, etc. that you like.


  • 16 x rice paper for summer rolls
  • 200 rice noodles
  • 50 grams of bean sprouts
  • 1 cucumber
  • 2 carrots
  • Soy (smoked or plain)
  • Picked lettuce
  • bell bell pepper
  • mint leaves
  • 1 bunch cilantro
  • Thai basil
  • soy sauce
  • tamarind sauce
  • mango chutney


Preparation time: 35 minutes

1. Cut the vegetables into long strips and arrange them with the other ingredients on boards or bowls.

2. Fill a large bowl with warm water. Put a rice paper in it for a few seconds so that it is completely covered with the warm water. Important here: the water must not be too hot, otherwise the rice paper will clump together into a sticky mass.

3. Remove the rice paper from the warm water and fill it on a board or plate like a wrap with your favorite ingredients, herbs and sauces, form a roll and enjoy.

Tip: Fresh, tangy dips with lime or lemon go well with summer rolls. These can be easily mixed with lime or lemon juice and vegan yogurt in any ratio.

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