Vegetables are an important part of our diet, and have been for as long as mankind has existed. We are well adapted to processing fiber, fibrous substances from grasses and roots, nuts and berries. Although it is not THE source of protein because it does not contain as many essential amino acids and fats as animal protein sources, it does provide vitamins, minerals and secondary plant substances that act as co-factors for protein absorption and are therefore also helpful for the brain. All green vegetables contain magnesium, the salt of inner peace. That’s why there should always be “something green” on the plate.
Among other things, the intestine benefits from the fiber contained in vegetables. The intestinal bacteria feed on this, which in turn produce short-chain fatty acids that directly benefit our brain via the “gut-brain axis”.
So here is a recipe that is easy to prepare. It only takes a little time to chop the vegetables.
Ingredients
Various vegetables (preferably organic quality) of your own choice and preference, as varied, fresh and seasonal as possible – the more varied and colorful, the better:
- Sweet potatoes,
- Zucchini,
- Eggplant,
- Tomato,
- Mushroom,
- Paprika,
- Fennel,
- Onions,
- Garlic,
- Celery,
- Carrots
Preparation
Oven variant:
- Chop or dice the vegetables into bite-sized pieces
- Brush the baking tray with olive oil
- Fry hard vegetables in a pan in olive oil or ghee until just firm to the bite. This takes different amounts of time depending on the type of vegetable, approx. 2 – 5 minutes. This is recommended for:
- Fennel, carrots, onions, celery
- Garlic (only lightly roast)
- Spread the vegetables evenly on the baking tray
- Salt and pepper, if you like, you can also add paprika; you can also try herb salt or other spice mixtures
- Brush lightly with olive oil using a pastry brush
- Cook for 10-15 minutes in a fan oven at 180 °C – test with a fork if necessary
- Then open the oven door, pull out the tray halfway and spread the gratin or pizza cheese or alternatively feta cheese on top
- Continue to bake for 10 minutes at the same temperature until the cheese melts or browns slightly
Pan variant:
- Fry each vegetable separately, as the varieties have different cooking times
- Mix in a bowl so that all varieties are well distributed
- Salt and pepper, if you like, you can also add paprika; you can also try herb salt or other spice mixtures
- either crumble the feta cheese, sprinkle on top and melt a little in the pan (tastes heartier)
- or bake with gratin or pizza cheese in the oven in a casserole dish, at 180 °C fan oven for approx. 15 minutes
Variant with cooked ham:
If you want a more filling dish, cut 100 g of cooked ham into cubes and add to the vegetable mixture. This makes the dish heartier. (But make sure that it is real cooked ham and no molded meat has been used).
The different selection and combination of vegetables means that the food always tastes slightly different.
Leftovers can also be eaten cold or briefly reheated in the oven (10 minutes at 100 degrees)
The finished meal then looks like this.
Enjoy your meal!
