Healthy, slim and beautiful

These goals can be achieved with three apples a day, because they support our most important slimming organ, the intestine. They have a positive effect on the slender intestinal bacteria, as scientists at the Food Research Institute at the Technical University of Copenhagen have discovered. The fiber pectin is responsible for this. This also keeps insulin levels stable and prevents cravings. Vitamin C and secondary plant substances promote skin regeneration and fat loss.

Better blood values

They also ensure better blood values. All you have to do is mix a few apple slices into your breakfast porridge. This ensures a low cholesterol level and helps with iron deficiency. If you need or want to lower your blood lipid levels, try homemade apple sauce with a pinch of cinnamon. Or mix an apple, the juice of half a lemon and some baby spinach into a smoothie.

New strength

To prevent vasoconstriction, detoxify the blood and strengthen our heart, pour hot water over a teaspoon of grated ginger. Then allow everything to cool slightly and finally add a few apple slices.

Great skin

Apples also taste great with our skin - especially when combined with carrots. Simply grate both into small pieces, mix with a little lemon juice and honey and enjoy. This mix not only protects against UV rays, but also helps to keep the skin firm, smooth and beautiful for longer.

So healthy: what apples do for us

Vitamin C: There are between 5 and 35 mg in the skin of an apple alone. The vitamin keeps us healthy and is used up when we burn fat. That's why we need to regularly replenish our reserves when losing weight.

Cholesterol-lowering: In a study of 160 women, the level of unfavorable lDl cholesterol fell by 23 percent after six months in those who ate apples regularly!

Pectins: Indigestible plant fibers from the pulp and peel as well as pectins swell up in the body and provide satiety. The valuable substances also support digestion and a lean intestinal flora.

Save calories: The apple trick even works without a diet, as an experiment has shown: an apple before a meal means that we eat an average of 200 kcal less afterwards. Since an apple has an average of 50 kcal, you save 150 kcal.

Good to know:

• Organic apples are less contaminated with pesticides, so wash them thoroughly before eating.
• Fruits that have received a lot of sunshine contain more vitamins.
• Red varieties beat green apples when it comes to healthy ingredients.

Season for apples

Domestic apples are in peak season from September to November. However, stock apples are available all year round. The most popular apple varieties among Germans are Boskop, Braeburn, Cox Orange, Elstar and Gala.

Daily plans for 5 days

Here's how it works: start the day with a healthy apple for breakfast. Eat the second one for dessert at lunchtime and the third as a snack in the afternoon. With our daily plans, the apples and 1.5 to 2 liters of water, you'll get around 1,200 calories per day - ideal for losing weight healthily. You can lose up to three kilos in five days.

Day 1

Breakfast: Chicory salad & cheese crisp
Per portion: 50 g chicory, 1 tbsp walnuts,
Cut 1 apple into small pieces, mix with 1 tbsp French dressing. Serve with 30 g camembert on 50 g crispbread.
425 kcal, kh: 53 g, F: 16 g, e: 14 g

Lunch: Chicory salad & cheese crispbread
Per portion: 50 g chicory, 1 tbsp walnuts,
Cut 1 apple into small pieces, mix with 1 tbsp French dressing. Serve with 30 g camembert on 50 g crispbread.
425 kcal, kh: 53 g, F: 16 g, e: 14 g

Dinner: Baked avocado with egg
Per portion: pit 1/2 avocado, scoop out some of the flesh. Break 1 egg into the hollow, season. Bake in the oven at 220 degrees for approx. 15 mins. Cut 125 g cherry tomatoes into quarters and mix with 1 tsp oil, salt, pepper, basil, 1 tsp vinegar and the remaining avocado. Fry 15 g strips of ham. 340 kcal, kh: 9 g, F: 27 g, e: 13 g

Day 2

Breakfast: Scrambled eggs on toast
Per portion: Toast 1 slice of wholemeal bread. Beat 2 eggs with 3 tbsp milk and 1 chopped spring onion. Cut 100 g cherry tomatoes in half and fry in 1 tsp oil. Add the eggs, allow to set while stirring, season. Serve with 1 apple. 440 kcal, kh: 20 g, F: 20 g, e: 20 g

Lunch: Medallions with ratatouille
Per portion: Season 175 g pork fillet, sear all over in 1/2 tsp oil. Finish cooking in the oven at 140 degrees. Cut into medallions. Roughly dice 1 red onion, 75 g each of red bell pepper, eggplant and tomato and fry in 1 teaspoon of oil. Season with ital. Season with Italian herbs, pepper and salt. Pour in 100 ml stock and simmer for 10 minutes. 320 kcal, kh: 10 g, F: 12 g, e: 43 g

Dinner: Prawn pan with vegetables
Per portion: slice 150 g zucchini. 150 g cherry tomatoes, 125 g prawns, rinse and pat dry. Halve the tomatoes. Mix everything with salt, pepper, 2 tbsp oil, lemon juice and chopped parsley. Mix the parsley. Fry in a wide pan, turning
Fry for 5 to 10 mins. Pour in 75 ml stock, heat briefly. 365 kcal, kh: 8 g, F: 23 g, e: 29 g

Day 3

Breakfast: Chia porridge with cinnamon
Per portion: Heat 15 g chia seeds, 25 g oat or spelt flakes with 200 ml almond drink. Leave to swell for 15 minutes. Grate 1 apple, add with cinnamon. 325 kcal, kh: 43 g, F: 13 g, e: 8 g

Lunch: Stuffed peppers
Per portion: Slice 1/2 red onion, 100 g red cabbage into strips, sauté in 1 tsp oil. Add 1 h. Leek onion, 40 g feta cubes, salt, pepper, chopped parsley. Mix with parsley. Cut 2 red peppers in half, remove the seeds and stuff. Place in an oiled dish with 75 g gr. Sprinkle with light mozzarella. Bake at 200 degrees for approx. 20 mins. 405 kcal, kh: 25 g, F: 20 g, e: 27 g

Dinner: Mushroom frittata with tomato dip
Per portion: Mix 1 egg, 1 egg white, 20 g soy flour, 2 tbsp milk, salt, pepper. Fry 100 g sliced mushrooms and 150 g turkey strips (chilled) in 1 tsp oil. Pour in the eggs and allow to set. Dip: season 100 g pizza tomatoes with basil and Tabasco. 430 kcal, kh: 11 g, F: 16 g, e: 53 g

Day 4

Breakfast: Multivitamin muesli with apple
Per portion: 1 apple, 1 pear cut into wedges. Serve with 1 tbsp dried cranberries, 3 tbsp rolled oats and 150 g whole milk yogurt.
400 kcal, kh: 69 g, F: 8 g, e: 12 g

Lunch: Colorful layered salad
Per portion: Grate 75 g iceberg lettuce. Chop 1 yellow bell pepper, 1/2 avocado, 4 mushrooms, 1/4 cucumber. Layer everything in a bowl. Add 50 g mozzarella balls (light). Whisk together 1 tsp orange juice, 1 tsp oil, 1 tsp balsamic vinegar and 1/2 tsp mustard, season and drizzle over the salad. 340 kcal, kh: 21 g, F: 21 g, e: 14 g

Dinner: Vegetable pasta with diced salmon
Per portion: Dice 150 g salmon fillet, season and toss in beaten egg and sesame seeds. Fry in 1 tsp oil until crispy. Slice 100 g carrot, 150 g zucchini into spaghetti and mix with lime juice, 1 tsp oil, salt and pepper. Sauté briefly and serve with the salmon. 355 kcal, kh: 15 g, F: 16 g, e: 34 g

Day 5

Breakfast: Toast with herb quark & egg
Per portion: Toast 2 slices of wholemeal toast and spread with 60 g herb quark. Boil 1 egg and cut 1 apple into wedges. 400 kcal, kh: 45 g, F: 15 g, e: 18 g

Lunch: Tuna salad wraps
Per portion: Chop 1 shallot and sauté in 1 tsp oil. Dice 20 g dried tomatoes, 1 fresh tomato and mix with 100 g tuna (in brine) and shallot. Wrap in 2-3 lettuce leaves. 210 kcal, kh: 8 g, F: 6 g, e: 26 g

Dinner: Pork steak with mango
Per portion: Season 150 g pork fillet. Fry in 1 tsp oil on both sides until brown. Keep warm in aluminum foil. Grate 175 g cauliflower and fry in 1 tsp oil. Finely dice 1/2 red onion and 100 g mango and stir in. Heat through and season with salt, pepper and 1 tsp balsamic vinegar. Serve with steak and fresh cress. 365 kcal, kh: 19 g, F: 14 g, e: 38 g

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