Balance, flavour, energy…

BACK INTO SHAPE

What we're focusing on in October

More balance on the plate

Autumn is the ideal time to bring a little more balance back to your diet. After the summer months, when we often allow ourselves more freedom, we can return to regularity, variety and well-balanced meals.

That's why in October we're giving more room to vegetables, pulses and side dishes that naturally add variety to our diet. The plate can feature kohlrabi, leek, carrot, broccoli or courgette, for example. We're also choosing more foods with a low or medium glycaemic index (GI).

Rather than strict restriction, we're thinking about what to add to the diet. Good-quality ingredients, plenty of vegetables and well-chosen side dishes can help create a meal that's filling and gives us the energy we need.

That's why, this October, Smart Choice is returning to a balanced diet — showing that getting back into shape doesn't require bans or unnecessary restrictions.

Why vegetables, pulses and well-chosen sides

Vegetables don't have to be just a side dish pushed to the edge of the plate. Kohlrabi, leek, carrot, broccoli or courgette can be a full part of the main dish, adding flavour, colour and fibre.

In the same way, we can add variety with pulses, tofu or well-chosen sides. What matters isn't any single ingredient, but how they're combined. Pairing vegetables with a protein source and a side, for example, creates a more balanced meal that can keep you full for longer.

We also don't need large amounts of fat when cooking. Olive oil or ghee — clarified butter — both work well in the kitchen and are also suited to cooking meat and vegetables in a pan.

What we actually know about these ingredients

Kohlrabi, leek, carrot, broccoli and courgette are all vegetables with a low to medium glycaemic index — boiled carrot sits at around 40, while the other vegetables listed rank even lower. Including vegetables like these helps keep blood sugar more stable after a meal.

Broccoli and carrot work well roasted or braised, leek adds flavour to both meat and vegetable dishes, and kohlrabi can be eaten raw or cooked. Courgette, with its mild flavour, is a versatile ingredient in both hot and cold dishes.

Tofu also features in this month's recipes — a plant-based protein source that readily takes on the flavour of spices, herbs and marinades. Cashews add a pleasant crunch and are a source of unsaturated fatty acids and magnesium.

Reach for ghee and you get clarified butter with a noticeably higher smoke point than regular butter (around 230°C compared with 175°C) — so it can handle higher roasting and frying temperatures without burning. As with any fat, though, what matters most is the amount and the overall balance of the diet.

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Back into shape, in five rules

Add more vegetables. Kohlrabi, leek, carrot, broccoli or courgette can be part of the main dish, not just a side. They add colour, flavour and fibre.
Choose the right sides. Alternate classic sides with pulses, wholegrains or other options that add variety to your diet.
Pair carbohydrates with protein. Meat, fish, eggs, dairy, tofu or pulses all help create a more balanced meal.
Choose good-quality fats. Olive oil, nuts, or ghee in moderate amounts can all be part of a varied diet. What matters most is the overall balance and quantity.
Look for balance, not bans. There's no need to cut out your favourite dishes. Often it's enough to add more vegetables, include a source of protein, or choose a better side.

What to expect on the plate

A varied dish that's filling and offers plenty of vegetables, protein and well-chosen carbohydrates. Crisp kohlrabi, sweeter carrot, mild leek, broccoli, courgette, tofu or cashews.

An October menu can bring you:

Fibre from vegetables, pulses and other plant foods, which supports satiety and healthy digestion.
Protein from turkey, tofu, pulses and other foods, important for maintaining muscle mass and staying full for longer.
Vitamins and minerals from a varied combination of vegetables such as carrot, broccoli, kohlrabi or courgette.
Unsaturated fatty acids and magnesium from cashews and other nuts, which can be part of a varied, balanced diet.
Natural variety, so returning to a more regular routine doesn't have to mean a diet or unnecessary bans.

And something extra: the smell of roasted vegetables, crunchy cashews, herbs and spices, and the good feeling of a meal that tastes great, fills you up, and still fits into a balanced diet.

Sounds like a sensible choice for October, doesn't it? 🙂
This is exactly how we're cooking for you this October. Come and taste dishes that help bring a little more balance back to your plate.

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Turkey patties with vegetables

Serves 4 / makes about 12 patties

Ingredients

600g turkey mince
220g kohlrabi
120g leek
50g carrot
100g breadcrumbs
40g pesto
ghee (clarified butter)
salt
pepper

Postup:

Finely chop the leek, and coarsely grate the kohlrabi and carrot.
Mix the vegetables into the turkey mince and season with salt, pepper and pesto.
Add the breadcrumbs and mix everything together well.
Shape the mixture into about 12 patties.
Arrange the patties on a baking tray lined with baking paper, brush with ghee and bake at 180°C for about 20–30 minutes, until golden. You can also fry the patties in a pan on both sides.
Serve with a vegetable side or salad.

Asian noodles with vegetables, cashews and tofu

Serves 4

Ingredients

220g Chinese noodles
280g tofu
400g broccoli
400g carrot
280g courgette
80g cashews
3 tbsp soy sauce
olive oil
garlic
a piece of ginger
chilli pepper

Postup:

Cook the noodles according to the packet instructions.
Slice the carrot, break the broccoli into florets and cut into smaller pieces, slice the courgette into half-moons, and cube the tofu.
Slice the garlic, finely chop the ginger, and cut the chilli into small pieces.
Heat the oil in a large pan or wok and stir-fry the vegetables together with the tofu, ginger and garlic.
Add the chilli and cashews.
Pour in the soy sauce, add the noodles, heat everything through together and mix well.
Serve immediately, so the vegetables keep their crunch and colour.

Recommended by Kristýna Ostratická, head chef at Delirest:

For more than 15 years she has been professionally dedicated to gastronomy and nutrition. She studied both fields and combines them perfectly. She has a wealth of beautiful experiences and demanding challenges behind her.

From food editor to personal coaching, appearing in a television cooking show with her own recipes, to introducing healthy dishes into corporate canteens along with preparing them for hundreds of diners.