Recently, I had the opportunity to travel to Europe to visit my family in the Czech Republic. It was my first big trip after four years due to Covid restrictions, and I was eager to maintain a healthy, plant-rich diet during my 20-hour plane journey and various trips and outings. As I ventured through my home city of Prague in the stunning heart of Europe, I couldn’t resist immersing myself in the beer culture and heavy traditional Czech food that hold a significant place in Czech Republic’s heritage. However, I was determined to strike a balance between embracing this cultural experience and making mindful choices for my meals. Here are some helpful tips for eating healthy that I discovered along the way.
Navigating the Beer Culture
While enjoying the Czech Republic’s culinary delights, one aspect of their culture that’s hard to resist is the beer culture. Beer holds a significant place in Czech Republic culture, and you may find yourself tempted to indulge. It is so ingrained in the culture that you will often find it cheaper than water! But fear not – you can balance your dining experience with the healthy options I will describe in this article.
By enjoying the local cuisine and embracing the beer culture, along with the plant-based dishes and sides I describe, you can have the best of both worlds – immersing yourself in Czech traditions while still maintaining a healthy diet.
Dining Out
Traditional Czech Restaurants
Exploring traditional Czech restaurants in Prague, I soon realized that dedicated plant-based options were not always readily available on their menus. But don’t worry, you won’t have to leave a Czech restaurant feeling unsatisfied! I discovered a simple trick: choosing from the sides on the menu. These typically included options like white rice, grilled vegetables, boiled or roasted potatoes, and a small garden salad. My go-to choices became rice or buckwheat with grilled vegetables, and to make it feel like a complete main dish, I requested the meal to be served on a large plate. Buckwheat, a nutritious and gluten-free grain, was a delightful find, and I couldn’t get enough of the buckwheat & grilled vegetable combo throughout my travels. Czech soups were a delightful discovery, so this is a good option too – try lentil or sauerkraut soup, and you won’t regret it. It’s worth noting that asking for only sides or requesting dressing on the side might raise a few eyebrows, but the delicious results will make it all worthwhile.
Food Courts and Asian Restaurants
For a broader range of plant-based options, I discovered that Asian-inspired restaurants were my best bet in the Czech Republic. Thai restaurants, in particular, offered a wonderful variety of vegan dishes. I couldn’t resist the flavourful offerings at Modry Zub Restaurant, where I indulged in red curry and green curry with tofu, among other delightful choices.
Vegetarian and Vegan Restaurants
With the help of apps like HappyCow, which proved to be a fantastic tool for finding plant-based options worldwide, I was delighted to find numerous vegetarian and vegan restaurants in Prague. One highlight was Maitrea restaurant near the Old Town Square, where I was treated to a delicious Asian wok with seitan and raw zucchini spaghetti with basil pesto, cherry tomatoes, cashew nuts, and parvegan. The experience was complemented by a delightful starter of nacos and guacamole. I was truly impressed with the diverse and mouthwatering options these restaurants had to offer.
Healthy Eating at Home
During my extended five-week stay in the Czech Republic, I struck a balance between dining out and preparing quick and healthy meals at home. This allowed me to stay on track without breaking the bank. When shopping for groceries, I made sure to explore the health section of supermarkets, where I found wholesome snacks like dried fruits, raw energy bars without additives, tofu, and hummus. These snacks were great to take along for hikes and sightseeing trips. My mum’s homemade soups, featuring zucchini, potato, and pumpkin, were a comforting and nutritious option. For a quick yet satisfying meal, I enjoyed assembling Buddha bowls with grains, veggies, seeds, and beans.
Coffee and Milk
I was surprised to find that many small coffee shops and restaurants didn’t offer plant-based milk alternatives. My favourite choices like almond, soy, or oat milk were not readily available in most places, except for the larger coffee chains such as Starbucks and Costa Coffee. However, I
didn’t want to compromise on enjoying my cappuccinos or flat whites! To ensure I could still have my preferred drinks, I decided to bring along a small bottle of plant-based milk. This simple solution allowed me to enjoy a delicious coffee even in smaller, charming cafes.
Seasonal Fruits and Local Gems
Visiting during the summer season, I had access to a delightful array of seasonal fruits, including strawberries, red and black currants. These nutrient-packed treats were perfect for snacking or adding to smoothies, and I found them to be quite rare in Australia. Additionally, I discovered that wild blueberries were easy to find at supermarkets like Globus, offering yet another delicious and nutritious snack option. For breakfast, I didn’t miss my morning smoothie that started my day with lots of antioxidant-rich foods, followed by a satisfying bowl of oats.
Meals on the plane
Choosing to fly with Emirates, I made sure to request a vegan meal when booking my flights. I was hopeful that the airline would offer some nutritious options with plenty of vegetables and fruits, rather than heavily processed vegan dishes. Thankfully, I was pleasantly surprised! Throughout my journey with two connecting flights, Emirates served four meals, and I was delighted with the food choices. The main meals consisted of flavourful rice and vegetable & bean stew or stir-fry, accompanied by fresh side salads featuring leafy greens. While I opted out of some processed dessert options, I relished alternatives like chia pudding and a bowl of fresh fruit. To ensure I had the best bread, I brought along my own wholemeal version. For those following a gluten-free diet, it’s worth noting that Emirates may not allow choosing both vegan and gluten-free options simultaneously. However, most meals were naturally gluten-free, and bringing your own gluten-free bread can easily solve this.
My journey through Europe was a delightful adventure filled with culinary discoveries and delightful plant-based meals. I hope these tips will prove valuable to you on your future travels. Remember, staying committed to a healthy diet is possible even in new and unfamiliar places, and it can lead to some delightful surprises along the way.
Dobrou chuť (Bon appetit), Na Zdravi (Cheers) and safe travels!
Martina
