Food and DrinkHealth and Fitness

For rosy regeneration times: healthy vegetable gratin with cheese

Seasonal cooking with healthy Vegetables has several advantages:

The food is freshly harvested and full of all its important nutrients, available in large quantities (so you can plan your dishes wonderfully in advance), and on top of that, much cheaper than imported or frozen goods.

One of my absolute favorites this fall is cabbage and pumpkin – so diverse, so intense in taste, so easy to prepare and so healthy! In the past, however, I lacked the imagination of what to do with these local vegetables.

Pumpkin usually turned into soup and cabbage, as a Swabian, was mostly known as red cabbage, sauerkraut, cabbage roulade, or overcooked Brussels sprouts – in restaurants usually so much that it was more puree than crunchy vegetables.

A shame for the little nutrient florets! Because what many do not know:

When it comes to vitamin C, Brussels sprouts are far superior to all their relatives; 100 g already covers the daily requirement to more than 100% – at least as long as you don’t cook it to death.

Brussels sprouts also boast B vitamins, potassium, zinc, vitamin K and fiber. Because it contains relatively little water, Brussels sprouts are somewhat higher in calories than other types of cabbage (30 calories instead of approx.


20 calories per 100 g) – with almost zero fat, the digestible florets are nevertheless figure-flattering and can often end up on the table without regrets.

In any case, I am a little more willing to experiment today than I was before. Luckily!

Because in the form I would like to introduce you to Brussels sprouts today, any prejudice and uncertainty on the vegetable shelf will be a thing of the future.

With these low-fat Brussels sprouts and pumpkin gratin, you will not only benefit from the healthy vegetables as an athlete but also as a connoisseur:-)

Why? Pumpkin and Brussels sprouts harmonize wonderfully and give the dish a warming mildness – just the thing in the cool autumn.

In addition, thanks to Quäse, the gratin does not contain any fat and hardly any carbohydrates, but scores with 30 grams of protein.

The perfect food for quick regeneration and muscle building! What more could an athlete’s heart want?

And this is what you need for a casserole dish (either two servings or a large athlete meal):

• 500 g Brussels sprouts

• 150 g butternut squash

• 1 small carrot

• 1/2 bell pepper

• 100 g Quäse (or homemade, e.g. from Loose)

• 50 ml vegetable stock

• 1 teaspoon coconut oil (or olive oil)

• 1 clove of garlic

• 1 shallot

• Fresh herbs, e.g. thyme

• Pepper, chili, turmeric, nutmeg as desired

1. Blanch the Brussels sprouts for about 10 minutes

2. Dice the pumpkin and bell pepper cut the carrot into slices

3. Chop the garlic and onions and fry them briefly

4. Halve the Brussels sprouts and add them, cook for 5 minutes over medium heat, seasoning to taste

5. Pour off the vegetable stock and simmer again briefly

6. Put everything in a baking dish, cut the cheese into slices, and pour over it

7. Gratin in the oven for approx. 10 minutes at 220 degrees (grill function)



I am a fitness coach with more than 3 years of experience. I want to share my journey tips and simple ways how you can achieve the goal in less time

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