Healthy Dinner: Broccoli Salad

I am for easy, fast and effective fitness recipes. Those that support fat burning and muscle building in athletic people, at the same time deacidifying the body and supplying it with natural vitamins and minerals. The latter 2 points also work for unathletic people. I can confirm from my own experience that for a fit, slim and well formed body a correspondingly conscious fitness nutrition is the prerequisite.

For me it works best if I eat 30% organic fruits (with no or few seedless hybrid fruits), 30% wild plants and other green and 30% vegetables with some healthy fats in the form of avocados, sunflower seeds or hemp seeds. So I have absolutely no cravings, I am full and my body becomes tighter and tighter.

The broccoli salad is the ultimate fitness meal! It is particularly suitable as a healthy dinner. Broccoli is a top fitness food: among other things it contains a lot of high-quality protein and at the same time few carbohydrates. Thus it lets you burn fat in the evening and overnight and builds up your muscles.

Attention! This broccoli salad has a strong side effect: it is not only suitable for the general physical fitness super, but represents also for our with Smoothies and soft fruits spoiled jaws and teeth an intensive training! Remember: what the body doesn’t need, it rebuilds. Delicious smoothies, raw puddings and soft fruits are all very well, but with this comfort food we neglect our teeth and masticatory muscles. So use your teeth more often to chew properly!

At first I was very surprised when chewing the broccoli pieces that after 1/3 portion my jaw was already tired. However, I noticed that my teeth and jaw muscles missed this chewing work very much and are very happy about this massage and the broccoli salad workout.


2 small tender broccoli
1 avocado or 2 tbsp olive oil
1/3 cup sunflower seeds
juice of half a lemon
dill, coriander or parsley
1 clove of garlic
2 tsp caraway
salt, chilli to taste
Water according to consistency requirements

All ingredients in raw food quality and from organic cultivation, as far as possible and desired.


1st option:

  • Cut the florets and cut them into small pieces in a bowl.
  • Put the coarser stems, avocado, lemon juice, garlic, half caraway seeds, salt and chilli, amount of water into the blender according to the consistency you want and mix to a creamy sauce. If desired, season to taste and mix again.
  • Finely chop dill and coriander. In the bowl add broccoli, sunflower seeds, chopped herbs and the second half caraway. Mix well with the sauce. Ready!

2nd option:

  • If the broccoli is too coarse for you, you can marinate it. Make a marinade from the juice of a lemon, finely chopped garlic and herbs, caraway. Mix the marinade ingredients well, cut the broccoli into very small pieces, mix them with the marinade and put in the fridge for an hour. When the hour is up, add the sunflower seeds and mix well. Done!
  • In this case you can completely skip the sauce with the avocado because you already have oil as a source of fat.

Enjoy the broccoli salad, train your muscles, get fit and let me know how you liked it! Do you have another simple fitness recipe in stock? Share it in a comment!

Why is chicken with rice so popular for building muscle?

Chicken with rice is probably the most popular meal for bodybuilders and strength athletes, with the aim of building muscle or losing weight. The question I am asking myself, however: What makes chicken with rice so special? Does this meal really have so many advantages for muscle building? In this article you will learn the answer!

Rice – the most important crop on earth

Without exaggerating, rice can be described as one of the most important crops on earth. More than half of the world’s population regularly consumes rice as their main food.

Rice contains almost no fat, but has many complex carbohydrates. This is the first reason why this food is so interesting for us strength athletes.

Rice satiates long lasting without burdening the body too much, because 100 grams of rice contains on average 78 grams of carbohydrates and thus provides important energy during muscle training.

Is rice a high-quality protein supplier?

The protein contained in rice is particularly valuable because its proteins are made up of essential amino acids. The body cannot produce these itself. This is one of the reasons why a diet with rice is very sensible for strength athletes.

Rice also contains fibre and important minerals (iron, magnesium, potassium and zinc). Above all, the high potassium content ensures that the body is well drained and purified. This in turn promotes the entire metabolism and relieves the heart and circulation.

The vitamins found in rice, such as vitamin E and some vitamins of the B group, ensure the smooth functioning of the nervous system. Whole grain basmati rice and wild rice have the highest protein content!

TIP: Unpeeled rice (like this one) is even healthier because it contains even more fibre, which is very important for digestion.