Recipes for healthy eating

Inspiring recipes for the summer

Colourful recipes are not only a treat for the eye, they also actually taste better. Try one of the inspiring fresh summer recipes for an evening with family and friends in the garden. A healthy and varied diet is also good for your wellbeing. Every year, SWICA customers enjoy attractive prevention contributions and a wide range of health offers relating to nutrition.
Healthy and varied cooking doesn't have to be complicated or time-consuming. With our three recipes, you can whip up refreshing, light and protein-rich dishes in under 40 minutes. Take a note of all the ingredients at the start and surprise your friends with a summer dinner that not only looks good, but also tastes terrific.

Crisp summer salad with roasted seeds and a ginger-mustard-honey dressing

Light meals are very popular in summer. Try this crisp summer salad with its refreshing dressing and roasted seeds. Did you know that seeds contain lots of healthy fats, dietary fibre, secondary plant compounds and a considerable amount of protein? They're also very good for you and taste great. Seeds are versatile and bring variety to many dishes, including salads, soups and baked goods

For one serving, preparation time: 20 min.


  • 1 handful rocket
  • 2 to 3 Batavia leaves
  • ½ salad cucumber
  • ½ avocado
  • 30 g feta
  • 50 g berries (e.g. blueberries + blackberries)
  • 20 g mixed kernels
  • 1 sprig of fresh herbs (e.g. basil)



  • 2 tbsp cold-pressed rapeseed oil
  • 1 tbsp apple vinegar
  • 1 tsp of liquid honey
  • 1 tsp of mild mustard
  • 1x1 cm fresh ginger, pressed
  • 1 crushed garlic clove
  • Season with herb salt and pepper
How to prepare the salad
Wash the lettuce thoroughly, spin it dry and put it on a plate. Wash the cucumber (peel if necessary) and slice it. Remove the seed and peel of the avocado. Then cut it into strips. Spread the cucumber slices and avocado strips on the green salad. Crumble the feta over the salad by hand. Wash thoroughly and then drain and place the berries on top of the salad.

How to roast kernels
Heat a pan without oil. Add the kernels and fry them by stirring occa-sionally for about 5 to 6 minutes until light golden brown (or light brown). Let the seeds cool some and then sprinkle them over the salad.

Put everything in a bowl and mix well. Season to taste. Add the dressing at the end.

A different take on tofu: smoked tofu burger in a spelt roll

Tofu with fresh tomatoes, salad and a homemade roll. So delicious that you'll want to prepare it and try it right away.

Makes 4 burgers, preparation time: 40 min., leavening time: 2:30 hrs.

Spelt rolls:

  • 300 g spelt flour
  • 1.8 dl soy milk, room temperature
  • 1 tbsp olive oil
  • 1 tsp of salt
  • ½ tsp of sugar
  • 5 g dry yeast
  • 4 tsp of sesame

Making the rolls
Put the flour, salt, sugar and yeast in a bowl. Measure the soy milk and oil in a bowl and add it to the flour mixture. Knead well with a processor for at least 10 to 12 minutes until you have a smooth, soft dough. Cover and leave the bowl in a warm place for at least 2 hours until it's twice the size.

Divide the dough into 4 equal pieces. Shape them into balls, flattening them slightly, and place them on a baking tray lined with baking paper. Brush the buns with a bit of water and sprinkle each with 1 tsp of sesa-me seeds. Press them lightly by hand. Leave to rise for another 30 minutes.

Bake at 200 degrees top/bottom heat for 18 to 20 minutes until golden brown. Remove and leave to cool on a wire rack.

Tip: You can prepare and store the buns conveniently in the freezer. You can then defrost them at room temperature or bake them in the oven at 200 degrees for 10 minutes.

Smoked tofu burger:

  • 400 g smoked tofu
  • 1 small red chilli pepper
  • 5 mushrooms
  • ½ onion
  • 1 clove of garlic
  • 2-3 tbsp tomato purée
  • 1 tbsp mustard
  • 1 bunch of parsley
  • 2 tbsp fine oats
  • 1 tbsp chia seeds
  • 1 tbsp paprika powder
  • 1 tsp curry
  • Cayenne pepper, salt and pepper
  • A bit of olive oil for frying

Making the patties
Finely chop the onions, garlic clove, chilly and mushrooms. Then fry them in a hot pan with a little olive oil for 5 to 6 minutes over medium heat until soft. Remove from the heat and let them cool down a bit. In the meantime, unpack the tofu and pat it dry with kitchen paper. Cut it into quarters and place in a bowl. Mash it with a fork to form an even mass. Now add all the remaining ingredients and mix everything well. The mixture should take on a compact consistency that sticks together. Form 4 burger patties. Fry the patties in a non-stick pan in a little oil on both sides for about 7 to 8 minutes until golden brown with a light crust. You can also add salad, fresh tomatoes, pickles, onion rings and cocktail sauce to the burger as you like.

Fruit to finish: a vanilla strawberry cup

Here's a fruity finish to your light summer dinner with a protein-rich dessert. With its low sugar and fat content, the vanilla strawberry cup makes an ideal dessert for those who are watching their figure.

For 4 to 5 servings, preparation time: 30 min, chill for 1 hour,


  • 6 biscuits of your choice
  • 5 strawberries

Vanilla mix:

  • 400 g skyr (also available as vegetable variety)
  • 1 packet of vanilla sugar
  • 1 vanilla pod

Strawberry topping:

  • 200 g strawberries
  • 10 g chia seeds
  • 2 tbsp agave syrup

Nutrition – discover the wide range of prevention services from SWICA

Whether in a group or alone, through a personal consultation or an online channel: everyone will find a suitable offer that can be integrated into daily life.

SWICA – because health is everything
A healthy diet is not only enjoyable, it also promotes your wellbeing. A varied and balanced diet makes a big difference to your wellbeing and can boost your health over the long term. As a holistic healthcare organisation, SWICA puts the health of customers at the centre and not their illnesses. Enjoy attractive contributions of up to 900 francs* from the COMPLETA FORTE, COMPLETA PRAEVENTA and OPTIMA supplementary insurance plans towards a wide range of health offers relating to nutrition (*see detailed information).

By the way, supplementary insurance always provides valuable benefits in addition to those of your basic cover. You can purchase a plan from SWICA at any time, regardless of which insurer currently provides your basic cover.


Personal consultation

Would you like more information or a personal consultation? SWICA Client Services would be happy to assist. Call us on 0800 80 90 80 or send us a message using the contact form below.

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