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Healthy summertime

Barbara Philipps - 26/06/2024 - 0 comments


Healthy through the summer

We all look forward to the summer, when the days finally grow longer, and we can enjoy a late dinner or barbecue in the garden with friends and family. At the same time, it is easy to forget our healthy habits and good resolutions.

In this article, we tell you how to stay fit and healthy in summer despite holidays and long evenings. In addition, we share with you our best vegetarian barbecue recipes that not only taste delicious, but are also a healthy, plant-based alternative or supplement to steaks and sausages.

You will learn

  • how to stay fit on holiday
  • more about the benefits of fasting in summer
  • how to prepare healthy barbecue recipes

How to stay fit and healthy on holiday

Summertime is usually holiday time, and while some people make sure they eat well and exercise before they travel, they rarely pack these good habits into their suitcase. After all, holidays are there to be enjoyed.

And that is certainly true.But if you want to do more than just indulge in good food and lie on the beach all day, you can find a good balance on holiday, too. Many hotels have fitness studios that guests can use for free – even if it’s just for 20 minutes a day.

If you prefer to be outside in the fresh air, picturesque scenery and long beaches are ideal for a walk or jog. Perhaps the landscape is particularly conducive to a contemplative yoga course?

Pay attention to the weather and make sure you avoid the hottest time of day! Read our general tips on doing sport in the summer below.

Buchinger Wilhelmi, Fasten, Heilfasten, Fasting, Health, Integrative Medicine, Marbella, Yoga, garden, palm trees, daily programme, peace, silence, relaxation,

Depending on where you travel to, the local cuisine may be healthier than it is at home. Mediterranean countries offer a wide choice of fruit, vegetables and good oils. A walk to the local market is ideal to buy a few healthy delicacies and get to know the locals. If you are at the seaside, you can look forward to fresh local fish. If you are eating in a hotel or restaurant, order a light, low-fibre starter to satisfy the first feelings of hunger, or share a fresh salad, and make sure you don’t eat too much bread. It is particularly important to drink enough when on holiday – ideally water and sugar-free teas and less juice, soft drinks and alcohol.

The advantages of fasting in summer

Fasting is possible at any time of year with varying advantages. Some people find it easier to fast in summer when the temperatures are warmer. That is because it is common to feel cold when fasting and the body needs more warmth.

Our recommendations for fasting in summer:


We also recommend exercising when you fast. At our clinics, we offer gentle sport like yoga, hiking or swimming as an integral part of fasting. Being active in the fresh air is particularly beneficial, and there are plenty of opportunities to take advantage of the good weather in summer.

Pay attention to the reintroduction to food

Anyone who has fasted knows the importance of reintroducing food after the fast. During this time, the body is gradually accustomed to eating a normal diet. It is essential to choose high-quality, nutritious food. The wide choice of seasonal fruit and vegetables in summer is ideal for this.

Drink teas as iced tea

If you are using our FASTING BOX at home, you can adapt the different meals to the warmer temperatures in summer by eating the soup cold or keeping tea in the fridge and drinking it with ice cubes as a refreshing cold drink.

Find out more about fasting in summer and summery Fasting Box recipes here.

Sport in the fresh air

There are many different fitness activities you can do in the fresh air, not only when you fast. Cycling, hiking and stand-up paddleboarding (SUP) are more fun in the summer.

If you don’t usually do much sport, the sunny season is the ideal time to try out a healthier lifestyle with more exercise – for example longer walks in nature or yoga outdoors on holiday.

If it is very hot, you should only do strenuous exercise in the mornings and evenings when it is cooler. Drinking sufficient liquids is also essential when you do sport. So don’t forget to take your water bottle with you, even on easy hikes.

To prevent sunburn and heat strokes, suncreams with a high SPF and a head covering are crucial. If you lose a lot of liquid through sweating, we recommend a savoury vegetable broth in-between meals and taking minerals when you fast!

Eating healthily in summer

At Buchinger Wilhelmi we generally recommend natural, regional and seasonal food and a predominantly plant-based diet. In summer, there is a much greater choice of fruit and vegetables when strawberries, cherries and various herbs are in season. This makes it much easier to cook delicious, healthy meals at this time of year. A salad can easily be varied, for example by adding some fruits such as berries as a wonderful, sweet supplement, while herbs like parsley and basil with a shot of cold-pressed oil are tastier than any ready-made dressing.

Make sure you buy only organic, regional ingredients!

While summertime is a time for socialising and enjoying long evenings with friends and family, we recommend you avoid drinking alcohol, or only in small amounts. If you are barbecuing and eat meat, this should be organic and consumed in moderation. Healthy, fresh side dishes like our delicious vegetarian barbecue recipes are an ideal supplement to any meal. They taste just as good and are healthy too. We have put together some recipes for you below.

Delicious and healthy vegetarian barbecue recipes

The barbecue recipes we have chosen for you are not just great for vegetarians, but for anyone who would like to spice up their barbecue party with some delicious vegetable dishes. They have been put together with the help of head chef Hubert Hohler for you to enjoy either before or after you fast, or for anyone who values nutritious and healthy barbecued food.

Our carefully curated recipes show that healthy barbecues can be tasty and versatile:

Summer rosemary vegetable skewers

These skewers are a colourful mix of seasonal vegetables and cheese, marinated in herbs that enhance the vegetables’ natural flavour. Rosemary not only adds a Mediterranean flavour, but its essential oils can also aid digestion, which is particularly beneficial during or after fasting.


  • Rosemary sprigs
  • Courgettes
  • Yellow and red peppers
  • Mushrooms
  • Onions
  • Halloumi and/or smoked tofu

For the marinade:

  • Salt
  • Pepper
  • Lupine seasoning (or soy sauce)
  • Fresh herbs (summer savory, basil, …)

Preparation: You will need 100 g vegetables, 50 g tofu and/or halloumi per skewer.
Make sure you use vegetables with a similar consistency and pre-cook vegetables like fennel, pumpkin or carrots. Marinade the vegetables for at least 30 minutes before threading them onto the skewers.
The skewers can be placed on the barbecue with the meat because they take the same length of time to cook. If the barbecue is not big enough, the skewers can also be prepared in the oven.

BBQ ratatouille

In this version of the classic French dish, the vegetables are diced and marinated in fresh herbs like rosemary, basil and lavender. The herbs not only give it a great taste, but they also have antioxidative and anti-inflammatory properties. The vegetables are wrapped in foil and cooked on the barbecue, intensifying the aromas and creating a delicious, smoky flavour.


  • Vegetables: Peppers, courgette, aubergine, tomatoes
  • Fresh rosemary
  • Fresh basil
  • Lavender
  • Olive oil
  • Salt
  • Pepper

Preparation: Dice the vegetables into 1 cm cubes and put them in a bowl. Finely chop the fresh rosemary, basil and lavender and add to the vegetables. Make a marinade with olive oil, salt and pepper and mix well. Leave the vegetables to marinade for 30 minutes, then spread them out on large piece of tinfoil. Wrap the vegetables in the foil and place them on the hot barbecue for 10-15 minutes. After they have cooked, open the foil packages carefully and serve your BBQ ratatouille. Enjoy!

Stuffed vegetable burgers

This recipe transforms classic ingredients into an innovative, nutritious meal. The stuffing made with white beans, potatoes and peppers provides a rich source of fibre, protein and vitamins. The burgers can also be wrapped in courgette flowers or other edible leaves as an attractive, nutritious alternative.


  • Courgette flowers, beetroot leaves, rhubarb leaves or Swiss chard leaves to wrap the filling in
  • White beans
  • Potatoes
  • Onions
  • Red pepper

In addition:

  • Feta (optional)
  • Oriental spices
  • Olive oil
  • Salt
  • Pepper

Preparation: Finely chop the onions and red pepper and fry until golden brown. In the meantime, cut the cooked potato into small pieces and add to the beans. Puree to a smooth paste with a hand blender. Then add the fried onions and pepper to the bean and potato paste and mix well. As an option, crumble the feta and fold it into the mixture. Now add the oriental spice mix, olive oil, salt and pepper and stir it all together. Put the paste in a pastry bag, stuff the courgette flowers, beetroot, rhubarb or Swiss chard leaves and roll them up. Place the stuffed leaves on the barbecue and grill on both sides until they are golden-brown and cooked through.