Fresh&Fit
Your Fitness Food
APETITO CATERING BRINGS YOU DELICIOUS BRAIN AND TRAINFOOD DIRECTLY TO YOUR PLATE. WE HAVE THE INGREDIENTS THAT BRING YOU FORWARD.
WE STAY HEALTHY - THE CLEVER WAY
The “Fresh and Fit” campaign of apetito catering provides you with good things for body and soul. We will show you how good fruit, vegetables and exercise are for you. Complementing this are the best brain and training foods in our canteens.
Let´s stay „Fresh and Fit”!
FIGHT YOUR INNER
COUCH POTATO
GET STARTED WITH
TARGETED EXERCISES
If you want to get moving, small exercise can bring you closer to your goal. We will show you quick 15-minute exercises to squeeze in.
#easy
STANDING ON TIPTOES
Simply stand on the tips of your toes, push yourself up a bit and lower again after a brief moment. Wait a bit and repeat two more times.
MOUNTAIN CLIMBERS
The Mountain Climbers workout is a type of bodyweight exercise that works both the upper and lower half of the body. The exercise simulates climbing a mountain and involves fast, high-intensity movements. It improves conditioning, strength and coordination and can be varied in different ways to work different muscle groups.
Performing the workout is simple: get into a push-up position, keeping your body straight and making sure your hands are under your shoulders. Pull one knee forward towards your chest and return to the starting position. Switch legs and repeat the movement quickly and with control. Make sure to keep your back straight and increase your body tension. Repeat the exercise for 30 to 60 seconds or as long as you can stand it.
SQUATS
Squats are a strength exercise for the legs and buttocks. In order to perform squats, stand with your feet shoulder-width apart and slowly squat down as if you wanted to sit on a chair. The knees should remain above the toes and the back should be straight. Hold the lowest position briefly and then return to the starting position. It is important to perform the movement slowly and in a controlled manner to avoid injury. Variations can be done with weights, such as kettlebells or dumbbells.
PUSH-UPS
Push-ups are an effective exercise for building chest and arm muscles. Start in an outstretched position with your hands and feet on the ground. Lower your body until you are just above the ground and push yourself up again. It is important to keep the body in a straight line and tighten your abs. Start with a small number of repetitions and increase them slowly to avoid injury. Take regular breaks to rest your body.
PLANKING
Planking is a static bodyweight exercise that involves resting on the forearms and tiptoes and keeping the body in a straight line. It mainly trains the centre of the body, such as the abdomen, back and shoulders. In order to perform it, one should lie on the floor and support oneself on the forearms and tiptoes. The hands are under the shoulders and the body forms a straight line. The exercise should be held for at least 30 seconds and can be increased slowly.
ARE YOU READY FOR A SHORT AND EFFECTIVE WORKOUT?
Just the thing when time is tight. Select the time, press start and off you go! Within one minute you have time to repeat the exercise shown as many times as possible. The workout will end after time set by you.
#youcandoit
NICE TO
KNOW
YOU HAVE A HEAD START WITH THE RIGHT KNOWLEDGE
Small behavioural changes can have big positive effects on your well-being. It is never too late to start.
#thelittlethings
HYDRATION
IS KEY
Drink plenty of water.
At least two litres a day.
LOOK AFTER YOURSELF
If you are active, you need to take care of your muscles. This works best with whole grain products and starchy vegetables.
DON’T LEAVE
IT TILL LAST
Take your last meal two to three hours before exercise.
Push it:
Get an energy boost by eating bananas, some yoghurt or smoothies.
AFTER EXERCISE IS BEFORE EXERCISE
After exercise, have a mix of carbohydrates and protein.
WE ARE BURNING WITH MOTIVATION
In order to lose weight, use the afterburn effect of the muscles and go easy on carbohydrates in the evening.
VERY
SMOOTH
UNLIMITED
COMBINATIONS
Smoothies, infused water and power drinks are true energy bundles. We have some powerful recipes for you:
#healthy
GINGER SHOT
Supportive effect for nausea, pain relief, improved digestion and strengthening of the immune system.
Ingredients for 10 servings:
100 g ginger, 2 lemons (or 200 ml lemon juice), 100 ml naturally cloudy apply juice, approx. 50 ml liquid sweetener (e.g. agave syrup, honey or birch sugar), if desired 1 tsp cinnamon, 1 tsp turmeric
Method:
Peel the ginger and roughly cut into cubes. Put all ingredients in a blender and blend for 1 min. If desired, strain before pouring into a bottle.
Mr. Green
Fruit and vegetables provide the body with important minerals and vitamins that support the immune system, especially in cold seasons.
Ingredients for 1 serving:
1 handful of spinach or lamb’s lettuce, 1 unpeeled apple, 1 banana, 1/4 avocado, juice of one orange, 1/8 piece of lemon with zest, 1 pinch of ginger, 200 ml water
Method:
Wash, peel and cut into small pieces. Put everything in the blender. Blend for about 1 minute at the highest speed.
Mangoco
Coconut milk contains healthy fats that are good for the brain and cardiovascular system. Pineapple contains the enzyme bromelain, which has anti-inflammatory properties and aids in digestion.
Ingredients for 1 serving:
1/2 cup frozen mango pieces, 1/2 cup frozen pineapple pieces, 1 small banana, 1 cup unsweetened coconut milk, 1 tsp honey.
Method:
Put the banana without peel and all other ingredients into the blender. Blend for about 1 minute at the highest speed.
Infusinator
On the one hand, the vitamin water detoxifies the body, and, on the other hand, it supports the weight loss effect with its fruity taste.
Ingredients for 1 serving:
Still water, 1 grapefruit, 1/2 pomegranate, 3 stalks of mint, 1 handful of ice cubes
Method:
Wash all ingredients and then put them in a bottle with a large opening or carafe.
Brown Monkey
This smoothie is important for muscles and nerve function. Apart from vitamin C, which strengthens the immune system, it contains antioxidants and flavonoids that can help fight inflammation and improve brain function.
Ingredients for 1 serving:
1 banana, 1 tbsp unsweetened cocoa powder, 1 cup of unsweetened almond milk, 1 tsp of honey
Method:
Put the banana without peel and all other ingredients into the blender. Blend for about 1 minute at the highest speed.
Yellow Power Smoothie
A refreshing fruit shake with revitalizing effect. Just the thing for a warm summer day.
Ingredients for 2 serving:
1 piece of banana, 200g mango, 100g seedless grape, 4 pieces of orange (the juice), 1 lemon (the juice), 1 tsp ground turmeric.
Method:
Peel the banana, remove the mango seed and wash the grapes. Cut everything in coarse pieces and blend.
Cheri Berry
Berries are rich in antioxidants and vitamins that help strengthen the immune system and fight inflammation.
Ingredients for 1 serving:
1/2 cup frozen mixed berries (strawberries, blueberries, raspberries), 1/2 banana, 1/2 cup unsweetened almond milk, 1/2 cup Greek yoghurt, 1 tsp honey.
Method:
Put the banana without peel and all other ingredients into the blender. Blend for about 1 minute at the highest speed.
SPORTS DREAMS
ARE MADE OF THESE
BALANCE IS
NEEDED TO PERFORM
In order to stay fresh and fit, our body needs numerous power substances that enable performance. Here are some of the most important ones:
#powerfood #minerals
Magnesium
Magnesium is a true activator of our energy metabolism and an important supporter of our bone, nerve and muscle function.
What contains the highest level of magnesium?
Cereal products (whole grains), nuts and oilseeds, mineral water (over 50mg per liter), legumes, green vegetables and dried fruits;
IRON
Iron is important for the production of haemoglobin and the transport of oxygen in the body and should therefore be included in the diet in sufficient quantities.
What contains the highest level of iron?
Oatmeal, millet, tofu, pistachios, sesame seeds, brown rice, wholemeal pasta, tuna, crab, meat, chard, chickpeas, chanterelle mushrooms
Vitamin B1
Also known as thiamine, vitamin B1 plays an important role in converting carbohydrates into energy for the body and is therefore important in your diet.
What contains the highest level of vitamin B1?
Whole grain products, oatmeal, wheat germ, sunflower seeds, peanuts, pine nuts, peas, mung beans and meat;
Vitamin B6
Also known as pyridoxine, vitamin B6 is important for the correct functioning of the nervous system, the formation of red blood cells and the regulation of hormones.
What contains the highest level of vitamin B6?
Whole grains, cabbage, green beans, lentils, bananas, potatoes, wheat germ and soybeans, nuts, red peppers, chicken and pork, fish;
Vitamin D
It is important for maintaining healthy bone metabolism and helps absorb calcium.
Where is the most vitamin D or calciferol in it?
herring, salmon, mackerel or enriched margarine. The body also forms vitamin D itself through the UV light of the sun.
RECIPES TO
Start with
Body & Soul Pasta
with cherry tomatoes, broccoli, ricotta and grated Grana Padano cheese
Ingredients:
| 400 g | penne pasta |
| 4 tbsp | olive oil |
| 1 | red onion |
| 1 | broccoli |
| 20g | dried tomatoes |
| 10 | cherry tomatoes |
| 100g | rocket |
| 4 tbsp | sliced almonds |
| 100g | ricotta |
| 50g | grated Grana Padano |
| 1 | clove of garlic |
Salt, pepper, nutmeg
Method:
Finely dice the red onions and garlic. Divide the broccoli into very fine florets and simmer in boiling salted water for 2 minutes. Then remove the broccoli and put into ice water. Cut the dried tomatoes into fine strips.
Halve the cherry tomatoes. Cook the penne in boiling salted water according to the package instructions until al dente. Heat the olive oil in a large saucepan and sauté the garlic, diced red onion, dried tomatoes and almonds for 2 minutes. Add the broccoli and sauté for another 3 minutes. Season with salt and pepper. Drain the pasta. Add the pasta to the broccoli in the pot and cook briefly. Stir in the ricotta, season with pepper and nutmeg.
Mix in the ricotta and cherry tomatoes. Pour into a bowl, sprinkle with Parmesan cheese and serve immediately.
Chili Sin Carne
with beluga lentils and kidney beans and crispy rustic baguette
Ingredients:
| 1 | baguette with seeds |
| 400 g | beluga lentils |
| 1tins of | kidney beans |
| 1tins of | sweetcorn |
| 1tins of | chopped tomatoes |
| 4 tbsp | of tomato paste |
| 1 | onion |
| 1 | clove of garlic |
| 1 | yellow pepper |
| 1 | green pepper |
Cajun spice, ground chilli, salt, sugar
Method:
Cut the peppers into cubes of about 1 cm and finely dice the onion and garlic. Heat the rapeseed oil, add the lentils and toss. Add the onions and pepper and toss.
Add the tomato paste and allow it to gain a bit of colour. Season with Cajun pepper, chili, salt and a pinch of sugar, then add the diced tomatoes and simmer briefly. Drain and rinse the kidney beans and sweetcorn in a sieve, then add and simmer for about 1 hour.
Green Garden Bowl
with quinoa, carrots and peppers, marinated tuna in yoghurt sauce
Ingredients:
| 4 small tins of | tuna |
| 1 | Lollo Rosso lettuce |
| 20 | cherry tomatoes |
| 2 | carrots |
| 1 | cucumber |
| 1 | red pepper |
| 200 g | quinoa |
| 100 g | yoghurt |
| 1 | lemon |
| 50 ml | milk |
| Some dill |
Salt, pepper
Method:
Cook the quinoa according to the instructions on the packet and leave to cool. Prepare a dressing from the yoghurt, milk, lemon juice and chopped dill. Season with salt and pepper Wash, dry and cut the Lollo Rosso lettuce into small pieces with your fingers. Halve the cherry tomatoes, peel and grate the carrots. Finally, dice the cucumbers and the peppers.
Presentation:
Place the quinoa in the centre of a bowl. Arrange all the other ingredients in a circle around it. Lastly, place the tuna on top and pour the dressing over it.
Wrap
with sweet chili sour cream, grilled chicken, iceberg lettuce, rocket, red onions and peppers.
Ingredients:
| 1 tbsp | black sesame seeds |
| 2 | carrots |
| 200g | sour cream |
| 4 | tortilla wraps |
| 40 g | sweet chili sauce |
| 200 g | chicken breast |
| 1 | iceberg lettuce |
| 20 g | rocket |
| 1 | yellow pepper |
| 1 | red onion |
Salt, pepper
Method:
Cut the chicken into strips and fry in a pan. Then season with salt and pepper. Mix the sour cream with chili sauce. Cut the iceberg lettuce into fine strips. Finely dice the pepper and the onion. Peel the carrots, cut into sticks and marinate with salt, chili and sesame seeds. Spread the sour cream onto the wrap, add the remaining ingredients and roll up.
ON YOUR MARKS,
READY, FIT!
Now it is time to dig in. Thanks to our tips & tricks you are ideally equipped to make your everyday life “fresh & fit”. During this campaign period, we will be offering you suitable dishes in our canteens.
Come and have a look!
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