Savoury
RECIPES
TABLE OF CONTENTS MEAT RECIPES Calf out of the oven with beans and tomatoes Bell pepper filled steak Beef with tomato-avocado salad Lemon chicken with salad Vegetable meatballs Chicken with quark sauce Turkey spits with garlic lemon dip Chicken filet with lentils Lemon dish Mediterranean dish Meat vegetable dish Turkey breast with spinach and whole wheat noodles Turkey roast with mashed vegetables Spaghetti with tomato sauce and turkey strips Stuffed bell pepper
7 8 9 10 11 11 12 13 14 15 16 17 18 19 20
FISH AND SHRIMP RECIPES Grilled salmon with fennel-tomato salsa Tomato dish with Zander filete
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TABLE OF CONTENTS Salmon spinach dish Fish-vegetable dish with coconut milk Low carb tuna pizza Tuna cakes Redfish filet with sunny side up eggs Fish in a herb-potato crust Zucchini fish dish Spaghetti with shrimp Shrimp-leek-onion wok dish Coconut shrimps Fish filet with celery mash Cod with cucumber salad Fish cakes
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VEGETARIAN RECIPES Vegetable noddles Ratatouille Pea frittata Potato omelette Zucchini boats Low carb pizza Cauliflower rice with vegetables Sweet potato-feta cakes with spinach Cauliflower chickpea curry
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TABLE OF CONTENTS Oven pancakes with vegetables and feta Noodles in spinach mushroom sauce Fried polenta slices with cottage cheese tzatziki Potatoes with avocado quark Noodles with cabbage Corn puffs with herbs Oven vegetable rice dish Spinach Oats patties Vegetable coconut dish Stuffed aubergine with couscous Turnip schnitzel with yoghurt sauce and avocado dip Tomato mushroom risotto Sweet potato Rostis Egg filled avocado Low carb buns Zucchini pancakes Omelette
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SALADS Vinaigrettes & Dressings Bulgur salad Avocado shrimps salad Melon salad with arugula and parma ham Buffalo mozzarella with mango slices
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TABLE OF CONTENTS Salad with honey mushrooms Arugula basil salad with pine nuts and parmesan Lentil salad Couscous salad Broccoli bell pepper apple salad Zucchini salad Chicken leek salad Nizza salad Waldorf salad Indian quinoa salad with mango Quinoa salad with chickpeas and beans Zucchini salad II Kale-quinoa salad Bulgur avocado salad with mint and goat cheese
63 64 65 66 67 67 68 69 70 71 72 73 74 75
SOUPS Tomato soup Cold avocado cucumber soup Greek bean soup Turnip soup with zucchini Chicken soup Cauliflower soup Potato soup Pumpkin soup with garlic
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TABLE OF CONTENTS Vegetable cream soup with crabs Green asparagus soup with strawberries Creamy carrot-mango soup Spinach sorrel soup Mushroom soup with chanterelles Green coconut with shrimps Apple-bell pepper soup Chicken soup with red lentils Broccoli arugula soup
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Meat Recipes CALF OUT OF THE OVEN WITH BEANS AND TOMATOES INGREDIENTS • 1 carrot (about 100 g) • 2 onions • 2 sticks of celery (about 100 g) • 750 g calf flesh • Salt • Pepper • 1 tbsp olive oil • 400 ml of white wine or meat broth • 2 bay leaves • 8 small tomatoes (about 200 g) • 425 g of white beans (250 g of boiled weight)
PREPARATION Peel carrots and onions, clean, was and peel celery. Cut everything into 2 cm cubes. Stir the dumpling tip dry and season with salt and pepper. Heat the oil in a lockable roasting pan or casserole. Fry the meat thoroughly, remove and set aside. Add carrots, onions and celery to the oil and fry golden brown while stirring. Add white wine, add bay leaves. Turn the calf fat side up and bring to a boil. Place the roasting tin in the preheated oven. Bake at 175 degrees celsius (recirculated air: 150, gas: stage 2), cover for 1 hour, turn twice. Wash the tomatoes, remove the stalks and cut into wedges. Add the tomatoes to the roasting tin after 40 minutes. Remove the calf’s meat, wrap it in aluminium foil and let it rest until it is served. Place the roasting pan on the cooker. Peel the beans, rinse and place in the roasting pan. Boil everything again and season with salt and pepper. Cut the calf’s meat into thin slices and serve with the sauce.
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Meat Recipes BELL PEPPER FILLED STEAK INGREDIENTS • 2 yellow peppers (about 200 g) • 2 spring onions • 2 tbsp of green pepper • 2 large slices of steak (about 300 g) • Salt • Pepper • 4 tsp medium grain mustard • 1 tbsp of rapeseed oil
PREPARATION Cut the peppers into halves, take the core out and wash. Place on a baking sheet and grill under the hot oven grill for about 10 minutes until the skin darkens. Remove and cover with a damp kitchen towel and allow to rest for 10 minutes. Meanwhile, wash and cut the onions into fine rings. Mix in with the pepper later. Peel the peppers, cut into strips and mix them in with the spring onion rings. Season with salt and pepper. Spread mustard on one side of the steak slices. Fold the meat pieces into pockets and secure them with toothpicks. Sprinkle with oil, place in an aluminium bowl and grill on the hot grill for about 8-10 minutes on each side.
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Meat Recipes BEEF WITH TOMATO - AVOCADO SALAD INGREDIENTS • 2 beef medallions (about 200 g) • 2 spring onions • 400 g tomatoes • 1 ripe avocado • Juice of 2 limes • 1/2 tsp of chilli • Salt • Pepper • 2 tbsp of olive oil • 10 stalks of coriander
PREPARATION Take the meat out of the fridge 30 minutes before preparation and tie a kitchen towel around it so it remains thick. Clean the spring onions and cut the white and green part into rings. Dice the tomatoes into 1 cm cubes. Pit, half and cut the avocado. Put everything in a bowl, add the lime juice and chilli, mix in salt and stir in 1 tsp of oil. Heat 1L of oil in a small pan. Season the meat with salt and pepper. Fry for 4 minutes in high heat. Put it aside to rest, and then fry for another 3 min. Put the meat on an ovenproof plate and let it soak in the oven at 100 degrees celsius for 10 minutes. Meanwhile, pluck the coriander leaves and mix them into the tomato-avocado salad. Put the beef medallions on top.
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Meat Recipes LEMON CHICKEN WITH SALAD INGREDIENTS • 1 onion • 1 organic lemon • Sugar • 1 tsp coriander seeds • Salt • 1/2 hot paprika powder • 2 chicken breasts (about 180 g) • 6 tbsp oil • 2 Romaine lettuce leaves • 1 1/2 tbsp honey • 1 tsp of medium grain mustard
PREPARATION Preheat the oven to 200 degrees (recirculated air not recommended). Cut the onions into rings. Cut 4 slices of lemon and squeeze into a bowl and add a pinch of salt. Mix coriander seed and 1/4 of salt in the mortar. Mix with paprika powder. Spread the mixture onto the chicken breasts. Fry them in a hot frying pan with 2 tbsp oil. Marinate in the onion rings and lemon slices for 2 minutes. Put the meat in an ovenproof tray, spread and onions and lemon slices on top and cook in the oven for 10-12 minutes. Clean the lettuce and cut into coarse strips. Squeeze 1 tbsp of lemon juice and mix well with honey, mustard, and salt. Put oil in a salad bowl. Mix the lettuce in. Cut the chicken breasts into slices and arrange with the salad, onions and lemon.
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Meat Recipes VEGETABLE MEATBALLS INGREDIENTS • 400 g minced meat (turkey or beef) • 90 g rolled oats • 1 red pepper • 50 g spring onions • 1 courgette (200 g) • 3 eggs • 100 g of lean quark PREPARATION Mix all the ingredients in a large container. Make small balls from the dough and distribute onto the baking sheet. Cook in the oven at 180 degrees for 30 minutes.
CHICKEN WITH QUARK SAUCE INGREDIENTS • 500 g chicken • 250 g starch • 5 tbsp of ground almonds • 3 tsp of lemon juice • 2 tbsp of olive oil PREPARATION Cut the chicken into small pieces, add oil and spices to an au. Mix the quark with the spices of your choice and spread over the chicken. Mix the almonds with oil (and optionally with flour) and sprinkle over the curd. Bake in the oven for 20 minutes at 180 degrees.
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Meat Recipes TURKEY SPITS WITH GARLIC LEMON DIP INGREDIENTS • 100 g turkey • carrots • 2 cloves of garlic • 2 tsp lemon juice • 1 pinch of salt • 1 pinch of pepper • 4 sprigs of lemon balm • 50 g of low fat yoghurt • 2 small onions • 1 pepper • 1 small courgette
PREPARATION Put the turkey and carrots into a bowl. Remove the garlic from the cloves and mix half with olive oil, lemon juice, salt and pepper. Put in the turkey and carrots and marinate for a short time. Chop the lemon balm, mix with low-fat yoghurt. Season with remaining garlic clove, salt and pepper. Clean onions and cut them into quarters. Cut the chilli into wide strips. Clean the courgette, cut into slices. Place the vegetables and the meat on skewers and cook in a pan for about 10-12 minutes.
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Meat Recipes CHICKEN FILET WITH LENTILS INGREDIENTS • 100 g chicken • 1 tsp oil • Salt • Pepper • 150 g leeks • 75 g mushrooms • 100 ml instant vegetable broth • 40 g red lentils
PREPARATION Rinse the chicken, dab dry and fry with oil in a pan for about 10 minutes. Season with salt and pepper. Meanwhile, wash the leeks and mushrooms and chop them up. Heat the vegetable broth in a saucepan, add the leeks, mushrooms and red lentils and cook for about 8 minutes. Add chicken and vegetables.
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Meat Recipes LEMON DISH INGREDIENTS • 1 cup of mushrooms • 8 cherry tomatoes • 2 tbsp Philadelphia cheese • 50 ml vegetable broth • 300 g chicken • 2 carrots • 3 tbsp olive oil • 1 pc Pakchoi • 1 onion • 1 tbsp fresh thyme • 1 cup of lemon
PREPARATION First, marinate the sliced meat with the juice of a lemon, the thyme and a little grated lemon peel and let it sit for about 10 minutes. Wash the carrots and the mushrooms. Then cut them. Chop the Pakchoi coarsely and blanch briefly in hot water and then drain. Remove the meat from the marinade and dab the chicken dry a little. Then fry carefully in 1 tbsp of oil. Stir well, season with salt and pepper. Peel the onion and fry it in the remaining oil, then add the carrots, pakchoi and mushrooms. Bake for 2 minutes, add the vegetable broth and simmer for another 5 minutes. Add the fresh cheese, season with salt and pepper, and then add the meat and the sliced tomatoes. Let it all simmer.
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Meat Recipes MEDITERRANEAN DISH INGREDIENTS • 400 g chicken breast • 1 red pepper • 1 courgette • 1 red onion • 150 g of cherry tomatoes • 1 clove of garlic • 2 sprigs of rosemary, finely chopped • 1 tsp thyme, finely chopped • 1 tbsp tomato paste • 50 ml chicken stock • 2 tbsp crème fraîche • Salt, paprika powder, pepper • Olive oil
PREPARATION Cut the chicken breast into even strips. Cut the onions and peppers into fine strips. Squash the zucchini and cut into small slices. Halve cherry tomatoes, depending on size. Heat oil in a frying pan and fry the meat. Season with salt and pepper, then remove from the pan. Add some oil to the pan and fry the onion with the chopped herbs. Press the garlic, then spread the sugar over it and caramelise. Add the peppers and zucchini and the tomato paste. Add the tomatoes and the chicken. Simmer for a short time and then season with salt, pepper and paprika powder. Put the meat back into the pan and let it marinate in the sauce.
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Meat Recipes MEAT VEGETABLE DISH INGREDIENTS • 250 g mushrooms • 1 large bell pepper, red • 1 large bell pepper, yellow • 1 small courgette • 500 g beef or turkey • 1 large onion • 250 ml of hot water • 1 clove of garlic • 1 vegetable broth cube for 500 ml • Salt and pepper
PREPARATION Make a concentrated broth from 250 ml of water and the vegetable broth. Clean the vegetables. Then cut the mushrooms into slices and the peppers and zucchini as well. Finely chop the onions and garlic. Add some oil to a large pan and let the meat simmer. Then add the onions and garlic and fry a little. Remove the minced onion and garlic mixture from the pan and fry the mushrooms. Then add the pepper and zucchini cubes and fry. Next, add the minced onion and garlic. Allow the mixture to simmer with occasional stirring until the liquid had evaporated. Then season with salt and pepper and enjoy.
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Meat Recipes TURKEY BREAST WITH SPINACH AND WHOLE WHEAT NOODLES INGREDIENTS • 1 small onion, chopped • 1 tbsp oil • 250 g of spinach, fresh • 60 g of noodles, raw whole wheat • Salt and pepper • Nutmeg if desired
PREPARATION Add the onion cubes, turkey breast to the pan and sauté. Season with salt and pepper. Put aside and keep warm. Wash the spinach, thaw the spinach, then simmer slightly. Season with salt and pepper and some nutmeg. Boil the pasta in plenty of salt water until it is ready, drain and mix with the spinach. Put on a plate and add the meat.
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Meat Recipes TURKEY ROAST WITH MASHED VEGGIES INGREDIENTS • 4 carrots • 1/2 leek • 1/2 stalk of a celery • 500 g turkey breast (one piece) • Salt, pepper • Sweet paprika powder • 2 tbsp of rapeseed oil
PREPARATION Wash, clean, peel and cut the carrots into 3 cm long pieces. Was the leeks, slice lengthwise and was thoroughly under running water. Dry, shake, cut into rings of approx. 2 cm thick. Peel and wash the celery, then slice up and dice. Rinse the turkey breast, dab dry with kitchen towel and rub with salt, pepper and paprika powder. Heat the oil in a roasting pan and fry the roast at a high heat from all sides. Add carrots, leeks and celery, salt, pepper and fry for 2-3 minutes. Put in the 120 degrees preheated oven (circulating air: 100 degrees, gas: stage 1) for about 1,5 hours. Remove the turkey roast, wrap it in aluminium foil and allow it to rest for a few minutes in the oven. Cut the turkey into slices. Put the vegetables into the roasting tin and mix it with a mixer. Season with salt and pepper.
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Meat Recipes SPAGHETTI WITH TOMATO SAUCE AND TURKEY STRIPS INGREDIENTS • 1 onion • 1 clove of garlic • 300 g turkey breast • Salt, pepper • 2 large tomatoes • 1 sprig of thyme • 2 tbsp olive oil • 240 g peeled tomatoes (drained weight 200 g) • whole grain spaghetti • 50 g of young spinach or rocket • 1 piece of parmesan cheese (approx. 20 g)
PREPARATION Peel the onion and garlic and cut into fine cubes. Rinse the turkey breast, dab dry with kitchen towel and cut into narrow strips. Add salt and pepper. Wash the tomatoes and cut the stalks wedge-shaped. Wash the thyme, dry and shake the leaves. Heat oil in a pan. Fry the strips of turkey on all sides. Remove, place on a plate and set aside. Fry garlic and onions golden brown. Add tomatoes, fresh tomatoes and thyme. Add salt and pepper. Allow to cool for 10 minutes at medium heat. Meanwhile, bring salt water to a boil in a large saucepan. After 10 minutes of cooking, add the turkey strips to the tomato sauce, stir in and let it simmer for another 10 minutes. In the meantime, wash the spinach leaves, dry and chop them roughly. Drain the spaghetti. Season tomato sauce with salt and pepper to taste and mix in the noodles immediately. Season with chopped spinach and parmesan and serve.
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Meat Recipes STUFFED BELL PEPPER INGREDIENTS • 400 g chicken breast or turkey breast • 2 cups of cottage cheese or fresh cheese (200 g) • 4 large bell peppers, red or yellow • 1 medium onion • 1/2 bunch of chives • 1 tsp of oil • Salt and pepper • Spicy paprika powder • Sweet paprika powder
PREPARATION Wash the peppers and cut the upper parts out. Carefully remove the stalk and the white inner skin. Wash again and let it dry. Dice the onion and heat the oil in a pan. Glaze the onion cubes. Release the chicken breast from tendons, roll the dice and place in the pan. Fry thoroughly. Mix the cottage cheese in a bowl with tomato paste, chopped chives and spices. Remove the chicken and onion cubes from the pan and leave to cool. Mix with the cottage cheese mixture. Taste again and add more tomato paste if necessary. The bell peppers should be able to stand upright on a plate, therefore, if necessary, cut a bit more out. Fill with the mixture and plate.
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Fish + Shrimp Recipes GRILLED SAMON WITH FENNEL - TOMATO SALSA INGREDIENTS • 200 g of tomatoes • 2 spring onions • 1 stalk of fennel (approx. 150 g) • 1 red chilli pepper • 3 stalks of coriander • 1 lime • 3 tbsp olive oil • Salt, sugar, pepper • 400 g salmon • 1 dried chilli
PREPARATION Wash the tomatoes and dice them in quarters. Wash and clean the spring onions and cut into 1/2 cm thick rings. Wash the fennel, halve them, remove the stalk and chop them. Wash the chilli and remove the seeds, then finely chop them. Wash the coriander, shake dry and chop the leaves. Press the lime. Mix the finely chopped ingredients with 1 tbsp lemon juice and oil. Season with salt and 1 pinch of sugar. Allow to cool before serving and let it rest for at least 30 minutes. Dice the salmon into 12 cubes of equal size. Mix the dried chilli with pepper and the rest of the oil and pour over the salmon. Leave to marinate for 15 minutes. Season the salmon with salt and put on skewers. Heat a grill pan and grill the skewers in it for about 4-5 minutes. Place the salmon and salsa on the plate and serve it with as many lime wedges as desired.
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Fish + Shrimp Recipes TOMATO DISH WITH ZANDER FILET INGREDIENTS • 3 shallots • 300 g cherry tomatoes • 700 g of zander filet • Salt, pepper • 3 tbsp flour • 2 tbsp olive oil • 125 ml white wine or vegetable broth • 200 ml soy cream • 3 tbsp granular mustard • 2 handles dill
PREPARATION Peel the shallots and dice into very fine cubes. Wash the cherry tomatoes and drain them. Dice the Zander into 2x2cm cubes. Lightly salt the fish pieces and turn them around in flour. Remove excess flour. Heat the oil in a coated pan. Fry the fish on every side. Remove and place on a plate. Add the shallots and tomatoes to the skillet and fry shortly. Add white wine and soy cream and simmer for 2 minutes. Add mustard. Put the fish back in the pan and cook for 45 seconds. Season with salt and pepper. Wash the dill, shake it dry, and spread it over the fish.
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Fish + Shrimp Recipes SALMON SPINACH DISH INGREDIENTS • 1 organic orange • 100 g of pre-grained wheat grains • 450 g of fresh spinach • 1 small onion (about 30 g) • 250 g salmon • Pepper, salt • 1 tbsp of rapeseed oil • Nutmeg
PREPARATION Wash the orange, dry and take the peel of. Have the orange and squeeze the juice out. In a saucepan, bring 150 ml of lightly salted water to a boil. Add the wheat and bring to a boil again. Measure out 60 ml of the orange juice and add to the wheat with half of the orange peel. Cook on low heat for 10 minutes. Meanwhile, clean the spinach, wash thoroughly and cut off coarse stalks. Dry spin the spinach. Peel the onion and chop finely. Rinse the salmon, let it dry and dice it up. Mix the remaining orange juice in a small bowl with the remaining orange peel. Mix the salmon cubes into the mixture, add salt and pepper. Heat the oil in a large coated pan and fry the onion cubes. Add spinach and season with salt and pepper. Put some nutmeg in there. Mix the salmon cubes in and cook for 5 minutes on medium heat. Serve the salmon spinach pan with the orange wheat.
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Fish + Shrimp Recipes FISH - VEGETABLE DISH WITH COCONUT MILK INGREDIENTS • 500 g of fish (Pangasius filet) • 1 courgette • 1 yellow bell pepper • 1 orange bell pepper • 1 medium onion • 100 g of broccoli • 2 spring onions • 500 ml of coconut milk • 1 pinch of ginger powder • 1 tbsp of rapeseed oil • 1 tbsp of sesame oil • Salt and pepper • Garlic and dill
PREPARATION Thaw the fish. Drip dry, dab dry and cut into pieces. Season with salt and pepper. Put aside. Mix the two types of oil. Then clean the vegetables. Cut the courgettes in half and cut them into thin half-moons. Roughly chop the onion, peppers, cut the broccoli in florets. Cut the spring onions - even the green ones - into rings. Fry everything except for the broccoli in the oil mixture and season with salt, pepper, garlic and dill. Sesame oil has a strong flavour and intense aroma. If you do not like it, you can of course go for rapeseed oil only. If the vegetables are well-stocked, pour the coconut milk in and simmer for 15 minutes on a small flame, preferably without a lid, until the liquid is slightly evaporated. Add the broccoli and a pinch of ginger (be careful with the dosing), the taste should not become too dominant. Finally add the fish and boil everything again and simmer for about 5 minutes. Then the fish will be done.
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Fish + Shrimp Recipes LOW CARB TUNA PIZZA INGREDIENTS • 1 1/2 cans of tuna • Toppings as desired • 3 eggs • 80 g of cheese (grated) • Salt, pepper, oregano • Tomato sauce
PREPARATION Beat two eggs and stir well. Drain the tuna and add to the eggs and knead well. Place the tuna on a baking sheet with baking paper and create a round shape. The base should be 0.4 - 0.6 cm thick. Bake the tuna in a pre-heated oven for 10-15 minutes at 180 degrees celsius. After the 10-15 minutes, remove the pizza from the oven and spread with tomato sauce and season with salt, pepper and oregano. Arrange the pizza according to what you like. Sprinkle the pizza with cheese. Then place the pizza back into the oven and bake for about 20 minutes until the cheese has a nice golden colour.
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Fish + Shrimp Recipes TUNA CAKES INGREDIENTS • 1 can of tuna • 1 small can of tuna • 2 tbsp of 0.2% fat herbal cheese • 150 g of white cabbage, red cabbage or cauliflower (crushed) • 1/2 onion • 1 egg white • Salt and pepper • Herbal salt and spicy salt • Balsamic vinegar (optional)
PREPARATION Drain the tuna well. Mix all the ingredients in a small bowl. If you like, spice it up with balsamic vinegar. Weigh the fish and divide the weight by 6. Now weigh six portions (70 g per cake), form meatballs and place them in a six-mouth told which is additionally designed with paper formers. Bake at 180 degrees celsius for 30 minutes.
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Fish + Shrimp Recipes REDFISH FILET WITH SUNNY SIDE UP EGGS INGREDIENTS • 600 g of tomatoes • 1 bunch of parsley • 4 redfish filets (each 150 g) • 1/2 organic lemon • Salt and pepper • Plant based oil • 4 eggs • 2 tbsp balsamic vinegar
PREPARATION Wash the tomatoes, dab dry and remove the stalk. Then cut the tomatoes into 1cm thick slices. Rinse the parsley with cold water, dab dry and finely chop. Rinse the fish under cold water, dab dry and drizzle with some lemon. Season with salt and pepper. Heat the vegetable oil in a coated pan. Let the fish fry on each side for about 2 minutes at medium heat. Then remove from the pan and warm in the oven (electric cooker: 50 degrees). Fry the tomato slices in the same oil. Heat the oil in a second layered pan and fry the eggs. Season tomatoes with salt, pepper and vinegar. Sprinkle with parsley and spread it out. Place the fish on top, each with 1 egg.
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Fish + Shrimp Recipes FISH IN A HERB - POTATO CRUST INGREDIENTS • 500 g of fish filet (eg pangasius) • 400 g of carrots • 2 onions • 400 g of potatoes • 4 tbsp herbs (fresh) • 1 large egg, possibly 2 • Salt and pepper • Nutmeg • Plant based oil • Flour • A shot of whipped cream
PREPARATION First, get the potatoes ready for cooking. In the meantime, coat the fish in salt and pepper and fry in the pan. In the same pan, sauté the finely chopped onions with vegetable oil. Pour with water and add the coarse carrots. Add salt, pepper and lightly simmer the mixture so that the carrots soften. Remove the soft cooked potatoes from the cooking pot, peel and press through a potato press. Let it cool down and then mix with various herbs (basil, thyme, parsley, rosemary, chives, etc.) add the egg, salt, pepper and nutmeg. The mass should hold together well, if not, add an egg to bind. Then place the fish on a baking tray and spread with the potato and herb crust (preferably with your hands). Then bake in the oven for 10-12 minutes at 200 degrees celsius. In the meantime, get the vegetables ready: add some cream, briefly boil and add some flour to the taste. Taste and serve.
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Fish + Shrimp Recipes ZUCCHINI - FISH DISH INGREDIENTS • 150 g rice (whole grain, natural, long grain • 500 g cod (alternatively, redfish) • 2-3 tbsp lemon juice • 3 (about 600 g) courgette • 1 medium onion • b-7 tbsp oil • 65 g flour • Pepper and salt • 300 ml instant vegetable broth • 100 g whipped cream • 4 handles dill • Lemon parts
PREPARATION Mix 300 ml of water with 1 tsp of salt, add rice, cover well and allow to simmer for 15-20 minutes on low heat. Meanwhile, wash the fish, dab dry and cut into 9 pieces. Sprinkle the fish with lemon juice and salt and set aside. Peel, wash and slice the courgettes. Peel the onion and dice up. Add 50 g of flour to a deep dish, coat the pieces of fish in it and put in the hot oil. Fry golden brown while turning. Keep the fish warm and remove from the pan. Heat 2-3 tbsp of oil in the pan and fry the onion. Add the courgettes and fry them. Season with salt and pepper and sprinkle with a tbsp of flour (15 g). Stir the cream and let it simmer for 2-3 minutes. Wash the dill, dry and cut finely. Add the dill to the sauce, stir the sauce and season with salt and pepper. Place the fish pieces in the pan and warm again. Sprinkle with the remaining dill and serve with rice.
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Fish + Shrimp Recipes SPAGHETTI WITH SHRIMP INGREDIENTS • 125 g shrimp, without head and skin • 2 onions • 1 clove of garlic • 200 g of whole grain spaghetti • 3 tbsp olive oil • 2 tsp Italian herbs
PREPARATION For the noodles, bring plenty of salt water to a boil. Rinse the shrimp briefly and dry. Clean, wash and cut the onions. Peel the garlic and chop finely. Place the spaghetti into the boiling water and cook for about 10 minutes. Fry the shrimp in 2tbsp of hot oil for 3-4 minutes. Add the garlic and salt. Remove the shrimp from the pan. Put 1-2 tbsp of oil in a frying pan. Add the onions and Italian herbs and mix well. Drain the spaghetti. Mix in with the prawns and the oil.
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Fish + Shrimp Recipes SHRIMP - LEEK - ONION WOK DISH INGREDIENTS • 1 bag of rice • Salt water • 1 tsp of oil • 250 g shrimp • 1 bunch of onions • 1/2 tsp Sambal Oelek • 1 red chilli • Juice of 1/2 a lemon
PREPARATION Cook the rice in salt water. Wash the onions and chilli and cut them into fine rings. Then sauté in the wok (or a pan) with some oil. When the leeks have become glassy and soft, add the frozen prawns and cook. Season with Sambal Oelek, salt and pepper. Place the cooked rice in the pan and stir.
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Fish + Shrimp Recipes COCONUT SHRIMPS INGREDIENTS • 1 onion • 20 g of fresh ginger • 1/2 red chilli • 1 red bell pepper • 1 yellow bell pepper • 3 tbsp oil • 10 prawns (about 2 g, peeled) • Salt • 200 ml unsweetened coconut milk • 150 ml boiled broth • Juice of 1 lime • 2 stems of basil • 2 roasted cashew nuts
PREPARATION Finely dice the onion and ginger. Chop the garlic and chilli. Clean the bell peppers, cut them into quarters and then into 1cm large cubes. Heat 2 tbsp of oil in a pan, sauté the prawns for 2-3 minutes, simmer, remove and set aside. Add 1 tbsp of oil in the pan and fry the onions, ginger, garlic, chilli and bell peppers for 5 minutes at medium heat. Add the coconut milk and the stock and bring to a boil. Add the shrimp and heat briefly in the sauce. Season with salt and lime juice and serve with basil leaves and coarsely chopped cashew nuts.
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Fish + Shrimp Recipes FISH FILET WITH CELERY MASH INGREDIENTS • 150 g peeled potatoes • 150 g celery • 1 tbsp sour cream • Salt and pepper • Freshly grated nutmeg • 2 tbsp chives • 150 g of fish filet • Lemon juice • 50 g rocket • 1 tomato • 1 tsp of olive oil • vinegar or lemon juice • 1 tbsp finely chopped parsley
PREPARATION Peel the potatoes. Cover with a bit of broth, not too much. Add sour cream and mix into a smooth puree. Season with chives and parsley. Season the fish. Cook in the steam for 10 minutes. Serve with the puree. Sprinkle with lemon. Serve: salad of rocket and tomato. Dressing of: olive oil, lemon and/or vinegar.
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Fish + Shrimp Recipes COD WITH CUCUMBER SALAD INGREDIENTS • 400 g cucumber • 400 g cod • Pinch of salt • 2 spring onions • 3 stalks of mint • 150 g yoghurt (0.3%) • Juice of 1 lemon • 1 pinch of sugar • Pepper • 1 tbsp of oil • 1/2 tsp of sweet paprika powder • 1 pinch of dried chilli • 1/2 tsp of ground chilli • 1 tsp of dried oregano
PREPARATION Cut 400 g of cucumber into thin slices. Mix with 1/4 tsp of salt and leave for 10 minutes. Clean the spring onions. Cut the white and green parts into fine rings. Get your mint ready. Combine 150 g of yoghurt with 1 tbsp of lemon juice, 1 pinch of sugar, salt and pepper. Mix 1 tbsp of oil with 1/2 tsp of sweet paprika powder, 1 slice of dried chilli, 1/2 tsp of ground cumin, 1 tsp of oregano, salt and pepper. Cut 400 g of cod into 4 pieces of the same size and season. Heat a coated pan. Fry fish in medium heat on each side for 2 minutes. Drain the cucumber water. Mix the cucumbers with the yoghurt dressing. Season the cucumber salad with spices. Sprinkle spring onions and mint on top. Serve with 80 g of flatbread.
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Fish + Shrimp Recipes FISH CAKES INGREDIENTS • 700 g coal fish • 80 g bread crumbs • 125 ml whipped cream • 100 g spring onions • 1 egg • Salt and pepper • 1/2 tsp grated lemon peel • 2 tbsp of lemon juice • 3 tbsp of oil • Half of an organic lemon, in parts
PREPARATION Fish should be chopped in a kitchen machine or with a large knife. Mix the bread crumbs and cream into a small bowl. Clean the spring onions, chop the with and green parts very finely. Need the breadcrumb mixture with the onions and egg, then knead into the fish. Season with salt, pepper, lemon peel and juice. For 16 small meatballs. Heat oil in a pan. Fry the meatballs in 2 portions on each side for about 5 minutes. Put the meatballs in the oven at 100 degrees celsius. Serve with lemon wedges.
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Vegetarian Recipes VEGETABLE NOODLES INGREDIENTS • 1 shallot • 250 g carrots • 2 courgettes (about 300 g) • 200 g cherry tomatoes • 3 tbsp olive oil • Salt and pepper • 3 stalks of basil
PREPARATION Chop the shallot into fine pieces. Peel the carrots into fine strips. Cut the courgette as well as the cores into fine strips. Break the cheese up and grate it. Cut the cherry tomatoes in half. Heat the oil in a large coated pan. Sauté the shallots in medium heat for 3 minutes. Add the carrots and fry for 2 minutes. Add the courgettes and fry for 3 minutes as well, season with salt and pepper. Add tomatoes and fry for 2-3 minutes. Chop the basil and mix well.
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Vegetarian Recipes RATATOUILLE INGREDIENTS • 250 g spring onion • 2 cloves of garlic • 1 aubergine (about 200 g) • 1 yellow bell pepper • 350 g zucchini • 3 tbsp of olive oil • 1/2 bunch of thyme • 2 sprigs of rosemary • Salt and pepper • 350 g medium tomatoes
PREPARATION Cut the onions into strips. Cut the garlic into thin slices. Peel the aubergine. Cut into 4 slices, then into 3 cm long pieces, then 1 cm thick. Clean the courgettes and cut them into 1cm thick slices. Heat 2 tbsp of oil in a large frying pan, cook onions and garlic until tender. Put it in an ovenproof form (recirculated air not recommended) - oven preheated at 180 degrees celsius - and leave it there for 10 minutes. Add 2 tbsp of oil to a pain, fry the aubergine and peppers in medium heat for 5 minutes and pour into the tray. Heat 2 tbsp of oil in a pan, fry the courgette as well. Chop the thyme and rosemary and sprinkle it on top. Add the courgette to the tray and season with salt and pepper. Put the tomatoes into boiling water and halve. Remove the stem. Mix the tomatoes with the vegetables, simmer for 40 minutes and season with salt and pepper.
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Vegetarian Recipes PEA FRITTATA INGREDIENTS • 250 g of leeks • 6 eggs • Salt and pepper • 50 g of grated cheese • 2 tbsp chopped parsley • 4 tbsp oil • 200 g peas
POTATO OMELETTE
PREPARATION Wash the leeks and cut into half rings. Mix eggs, cheese and parsley. Coat the leeks in oil. Get the peas ready and heat for 4 minutes. Preheat the oven at 220 degrees celsius. Heat up the tray for 5 minutes. Place the vegetables in the tray and spread the egg mixture over it. Bake in the oven for 15 min.
INGREDIENTS • 400 g chopped potatoes • 2 onions (80 g) • 35 g spring onions • 5 eggs • 2 egg whites PREPARATION Cut the potatoes into squares and chop the onions. Stir the egg whites and add the 5 eggs as well as the potatoes and onions. Fry in the pan on medium heat on both sides.
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Vegetarian Recipes ZUCCHINI BOATS INGREDIENTS • 3 zucchinis • tomato paste • Peppers, kidney beans, corn and mushrooms • Cottage cheese • Onions
PREPARATION Cut the zucchini in half and slightly lift the inside out with a spoon to make room for the filling. You can be creative with this. If you are vegetarian, you can mix bell peppers with tomato paste and fill the zucchini. But you can also try ground meat (fry first) or tuna. Add onions to taste. If you are vegetarian, sprinkle some cheese on top. Put the boats into the oven at 180 degrees celsius for 30-40 minutes.
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Vegetarian Recipes LOW CARB PIZZA INGREDIENTS • 80 g flour • 60 g milk • 1/2 tbsp olive oil • pinch of salt • pinch of baking soda • water • tomato sauce • toppings of choice
PREPARATION Mix all the dry ingredients with water until a sticky dough is formed. Attention: the dough must not be too sticky. Put the dough on a baking sheet, spread until thin. Put tomato sauce on top and top with whatever toppings you like best. Sprinkle cheese on top. Bake the pizza in a preheated oven about 20-25 minutes at 180 degrees (until the dough looks golden).
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Vegetarian Recipes CAULIFLOWER RICE WITH VEGETABLES INGREDIENTS • 300 g cauliflower • 100 g yellow bell pepper • 100 g tomatoes • paprika powder • turmeric • salt • 1 egg
PREPARATION Put the cauliflower into a kitchen machine until it has a rice type consistency. Put it in the microwave for 5 min. Cut the bell pepper and tomatoes into small pieces. When the cauliflower rice is ready, fry it with the bell peppers and tomatoes. If you use a cooker, set it to a medium to high heat. Make sure it has anti-stick coating. If you use a pan, use some oil to make sure it does not burn. When frying the rice, you should always stir and add the spices in the meantime. Finally, add the egg and continue to fry until you can see that the egg is cooked.
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Vegetarian Recipes SWEET POTATO - FETA CAKES WITH SPINACH INGREDIENTS • 250 g sweet potatoes • 300 g potatoes • Salt, pepper, nutmeg • 1 onion • 3 tbsp oil • 1 stem of parsley • 100 g feta • 1/2 egg • 1/2 garlic clove • 450 g spinach • 1 1/2 tbsp flour • 1 tbsp crème fraîche
PREPARATION For the cakes, peel the sweet potatoes, wash them and cut them into small pieces. Boil the normal potatoes in salt water for about 25 minutes. Add the sweet potatoes for another 15 minutes. Drain and let the moisture evaporate. Then crush with a potato crusher. Let it cool down. Peel the red onion and cut into thin rings. Fry in 1 tbsp of hot oil. Wash the parsley, shake dry and finely chop. Crumble the feta. Combine the onion rings, feta and egg and mix well. Form about 8 cakes. Chop the spinach and garlic. Put 1 tbsp of oil in a pain and fry the onion and garlic. Add the frozen spinach, cover with 6-7 tablespoons of water, boil and simmer for about 15 minutes. Spread the flour on a plate with the cakes in it. Heat 4 tbsp of oil in a large frying pan. Put the cakes in the oven for 4-5 minutes until golden brown. Combine crème fraîche, salt, pepper and nutmeg and cover the spinach. Then put the spinach on top of the cakes as garnish.
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Vegetarian Recipes CAULIFLOWER CHICKPEA CURRY INGREDIENTS • 1 head of cauliflower (1kg) • Salt and pepper • 1 can chickpeas (425 ml) • 4 tomatoes (about 300 g) • 1 walnut-sized piece of ginger • 2 cloves of garlic • 2 tbsp oil • 1 tsp of curry • 1 bunch of coriander
PREPARATION Clean the cauliflower, wash and cut into florets. Boil in salt water for about 4 minutes. Pour into a strainer and quench cold. Rinse the chick peas and coriander in cold water. Wash the tomatoes and chop. Peel the ginger and garlic and dice them both into fine pieces. Heat oil in a pot. Add the ginger, garlic and curry. Add the tomatoes. Still for approx. 3 minutes until the tomatoes become a bit softer. Add 100 ml of water, cauliflower and chick peas. Cook over a low heat for about 5 minutes. Season with salt and pepper. Wash the coriander, shake and dry. Put on top of the curry. Serve with rice.
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Vegetarian Recipes OVEN PANCAKES WITH VEGETABLES AND FETA INGREDIENTS • 1 tbsp oil • 2 large carrots • 1 red bell pepper • 1 bunch of onions • 100 g feta • 125 g whole grain/spelt flour • 1 tsp baking powder • 5 eggs • 1/8 L of milk • 75 ml mineral water with carbonic acid • Salt and pepper • 1 bunch of parsley and chives • 2 cups quark
PREPARATION Put a baking sheet onto a baking tray and cover in oil. Put into the oven and preheat (electric cooker: 200 degrees celsius / circulated air: 175 degrees / gas: see manual). Peel and clean the carrots and peppers, cut them into strips. For the dough; mix flour, baking powder, eggs, milk, mineral water and approx. 1/2 tsp of salt for a smooth dough. Spread evenly on the hot baking tray. Sprinkle with the vegetables and feta and bake for about 20 minutes in the oven. Wash herbs, shake and dry. Mix quark, salt and pepper. Remove the dough from the baking tray and roll up. Then cut into pieces. Serve with the herb quark mixture.
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Vegetarian Recipes NOODLES IN SPINACH MUSHROOM SAUCE INGREDIENTS • 125 g baby spinach • 200 g mushrooms • 1/2 medium onion • 1 clove of garlic • 200 g noodles • 1 1/2 tbsp oil • 1/2 tbsp flour • 50 g light cream • 1/2 tsp instant vegetable broth • Salt and pepper
PREPARATION Boil the noodles in 3-4 L of salt water (1 tsp salt per litre). Wash the spinach and let it dry. Wash mushrooms and cut into slices. Peel the onion and garlic and finely dice. Place the noodles in boiling water and follow the instructions. Fry the mushrooms, onions and garlic in the hot oil. Season with salt and pepper. Sprinkle with flour and simmer briefly. Add 3/8 L water and the cream to the broth. Simmer for about 5 minutes. Season the sauce. Drain the noodles and serve with the sauce.
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Vegetarian Recipes FRIED POLENTA SLICES WITH COTTAGE CHEESE TZATZIKI INGREDIENTS • 200 ml milk • Salt, pepper, nutmeg • 125 g of organic polenta • 50 g parmesan • 1/2 cucumber • 2 ripe tomatoes • 1 clove of garlic • 1/2 bunch of parsley • 200 g of cottage cheese • 50 g baby lettuce mix • 1 tbsp butter
PREPARATION For the polenta slices, boil 400 ml of water, milk and approx. 1 1/2 tsp salt in a pot. Stir the polenta with a cooking spoon. Allow to cool for about 20 minutes at low heat. In the meantime coat a small baking tray with oil. Grate the parmesan and place it in with the polenta. Season with pepper and nutmeg. Fill the tin, smooth it out and leave it to cool. Place in the refrigerator for approx. 1 hour. For the tzatziki, peel the cucumber, cut lengthwise and roughly grate. Wash the tomatoes, chop them up into quarters, and finely dice. Peel the garlic and chop finely. Wash the parsley, shake it dry, peel the leaves and finely chop them. Combine the cucumbers, tomatoes, garlic and parsley and cottage cheese. Season with salt and pepper. Wash, drain and cut the salad. Cut the polenta into 12 even slices. Bake the slices 2 minutes on each side, until golden brown. Serve with salad mix and cottage cheese tzatziki.
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Vegetarian Recipes POTATOES WITH AVOCADO QUARK INGREDIENTS • 700 g potatoes • Salt and pepper • 200 g lean quark • 1 ripe avocado • 3 tsp lemon juice • 2 stalks dill • 2 stalks tarragon • 2 tbsp hazelnut flakes
PREPARATION Thoroughly wash the potatoes under running water and boil in salt water for 20 minutes. Cut the avocado in half, remove the fruit, and mash the flesh in a bowl with a teaspoon. Combine the mashed avocado with the lemon juice and stir into the quark. Season the quark mixture with salt, pepper and lemon juice. Rinse the herbs, shake well and add to the mixture. Fry the hazelnut flakes in a pan until they start to smell and then remove them and allow them to cool. Drain the potatoes and serve with the avocado quark. Sprinkle the hazelnut slices on top and serve.
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Vegetarian Recipes NOODLES WITH CABBAGE INGREDIENTS • 200 g whole wheat / spelt pasta • 1/2 a cabbage (approx. 500 g) • 1 onion • 1 tbsp olive oil • 200 ml vegetable broth • Juice of 1/2 a lemon • 50 g parmesan • 4 sprigs of thyme • 100 ml soy cream • Pepper and salt
PREPARATION Put the noodles in salt water and cook. In the meantime, clean the cabbage, halve in half and cut out the stalk. Dice the cabbage into quarters and then into fine strips. Peel the onion and chop finely. Heat the oil in a layered pan, bake the strips of cabbage and onion cubes in the oven for 2-3 minutes, using medium heat. Add the vegetable broth, boil and cover the cabbage for about 5 minutes. Meanwhile, wash the lemon, dry, peel and squeeze the juice out. Add the juice and cabbage to a bowl. Grate the parmesan. Wash the thyme, dry and shake the leaves. Place the noodles in a strainer, collecting approximately 50 ml of water. Mix the noodles with the cabbage. Add parmesan, thyme and soy cream and season with salt and pepper.
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Vegetarian Recipes MAIS PUFFS WITH HERBS INGREDIENTS • 40 g corn syrup • 70 ml milk (1,5% fat) • 1/2 bunch of chives • 100 g spelt flour • 2 eggs • 140 g of canned corn • Pepper and salt • 2 tbsp of rapeseed oil • 1 cup of lean quark
PREPARATION Pour 200 ml of water with 1 pinch of salt in a small pan. Whisk corn with a wooden spoon. Remove the pot from the heat, add 50 ml of milk and let it cool briefly. Meanwhile, was the herbs, dry, shake and finely chop. Put the corn syrup in a bowl. Add flour, eggs, drained corn and half of the herbs and stir with a fork. Season the dough with pepper. In 2 coated pans, heat 1 tbsp of oil. Add the dough in portions (2 tbsp) and form small puffs. Bake on each side for 2 minutes at high heat until golden brown. Mix remaining milk and herbs with the quark and season with salt and pepper. Let the corn puffers rest on a paper towel and serve with the herb quark mixture.
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Vegetarian Recipes OVEN VEGETABLE RICE DISH INGREDIENTS • 1 turnip • 2 small carrots • 1 red chilli pepper • 2 small onions • 1 clove of garlic • 10 cherry tomatoes • 2 tbsp olive oil • 125 g of rice • 1 tsp paprika powder • 2 tsp sweet paprika powder • 425 ml of classic vegetable broth • Salt and pepper • 1/2 lemon • 100 g yoghurt (0,3%) • 2 spring onions PREPARATION Wash and clean the turnip and carrots and cut into 1 1/2 cm cubes. Peel, chop, wash and cut the chilli pepper into 1 1/2 cm squares. Peel the onions and cut into fine cubes. Peel the garlic and chop finely. Wash the tomatoes. Heat the oil in a pan or pot. Season the onions and the garlic and fry until glassy. Add the turnip, carrot and chilli pieces and fry for 2 minutes. Add the rice grains, sprinkle with half of the paprika powder and briefly fry. Fill with the broth and bring to a boil. Season with salt and pepper and stir. Put in the preheated oven at 180 degrees celsius (recirculated air not recommended, gas: level 2-3). Add the tomatoes and spread it out. Let it bake for 10 minutes. Meanwhile, squeeze half of the lemon. Mix the yoghurt with the remaining paprika powder and 1 tsp of lemon juice. Season with salt and pepper. Clean the spring onions, wash and cut the white and light green parts into fine rings. Sprinkle them over the vegetables and serve with the chilli yoghurt.
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Vegetarian Recipes SPINACH OATS PATTIES INGREDIENTS • 150 ml of milk • 200 g rolled oats • 2 onions • 350 g of spinach • 5 tbsp of olive oil • 3 eggs • 50 g of quark • Salt and pepper • Nutmeg • Grated lemon peel
PREPARATION Heat the milk and boil the oats. Remove from the heat and allow to soak for about 15 minutes. Peel and finely chop the onions. Clean the spinach, wash and drain well. Heat 2 tbsp of oil in a pan and simmer the onions until tender, then add the spinach and let it wilt. Separate the eggs and stir the egg yolks with the quark and the cooled oats. Stir the spinach-onion mixture well and add to the oat mass, season with salt, pepper, nutmeg and some lemon peel. Beat two eggs stiff and mix it in with the oats. Heat 3 tbsp of oil in a frying pan and place the patties in the pan. Fry them 5 minutes on each side.
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Vegetarian Recipes VEGETABLE COCONUT DISH INGREDIENTS • 150 g of broccoli • 150 g of turnip • 150 g carrots • 80 g mushrooms • 40 g onions • 1 tbsp oil • 1 tbsp curry powder • 200 ml coconut milk • Salt • 140 g whole grain rice • 40 g cashews
PREPARATION Wash the vegetables, clean them, and peel them if necessary. Cut into bite-size pieces. Heat the oil in a large frying pan and fry the vegetables, cook with the coconut milk, simmer until soft. Meanwhile cook the rice. Mix the vegetables and the rice and sprinkle the cashews on top.
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Vegetarian Recipes STUFFED AUBERGINE WITH COUSCOUS INGREDIENTS • 200 g couscous • 1.5 L tomato juice • 4 aubergines • 400 g tomatoes • 2 onions • 200 g sheep cheese • Some sprigs of mint • 2 tbsp olive oil • Salt and pepper • 2 eggs • 1.5 tbsp curry powder • 1 tsp cumin • 1-1.5 tbsp lemon juice
PREPARATION Put the couscous and 600 ml of tomato juice in a pot and boil for about 20 minutes. Leave the lid closed and stir on occasion. Wash the aubergines, remove the stalks, halve them, blanch them (for about 3 minutes in boiling water), and then hollow out to an approx. of a 1 cm thick edge. Finely chop the aubergines. Put the tomatoes into the boiling water briefly, peel off the skin and finely dice. Peel the onions and chop finely. Crumble the sheep cheese. Cut the mint leaves into fine strips. Sauté the onions in oil until soft, add the aubergine, add the tomato cubes. Sauté for 5 minutes and season with salt and pepper. Grease the oven tray. Mix the couscous with the aubergine tomato mixture. Pour the eggs on top and sprinkle with curry, cumin, lemon juice, sheep cheese and some mint strips. Fill half of the aubergine with the couscous mixture. Add the remaining tomato juice. Bake in a 180 - 200 degree hot oven for about 25-30 minutes. Serve with the remaining mint strips sprinkled on top. Preparation time: approx. 40 min. Cooking time: approx. 50-55 min.
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Vegetarian Recipes TURNIP SCHNITZEL WITH YOGHURT SAUCE AND AVOCADO DIP INGREDIENTS • 2 organic turnips • 1 pinch of salt • 1 lime • 1 clove of garlic • 150 g yoghurt (0,3%) • 1 pinch of pepper (fresh) • 100 g cherry tomatoes • 1 avocado • 1 (red) onion • 100 g unsweetened corn cakes • 50 g breadcrumbs • 2 eggs • 6 tbsp flour • 80 ml rapeseed oil
PREPARATION Clean the turnip, peel the leaves off, cut into slices about 1 cm thick. Boil in salted water for 6-8 min. Then drain, allow to cool off. Press the lime juice. Peel the garlic and finely chop. Mix with yoghurt, juice of 1 lime and season with salt and pepper. Wash the cherry tomatoes and cut into small pieces. Halve the avocado, remove the pit and the fruit. Mash the tomato pieces with the remaining lime juice (1-2 tbsp), salt and pepper. Peel the onion, halve and cut into thin slices. In the mean time, get the corn cakes out of the freezer. Put the corn cakes and bread crumbs on a deep plate and mix well. Season eggs in a bowl with salt and pepper. Sauté the turnip, put the slices in the flour, pass through the egg mixture and the crumbs and then fry in a pan for 3-4 minutes on each side. Serve the turnip schnitzel with yoghurt sauce, avocado dip, red onions and some turnip on the side.
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Vegetarian Recipes TOMATO MUSHROOM RISOTTO INGREDIENTS • 250 g rice • 500 ml tomato paste • 6-7 brown mushrooms • 1 red onion • 1 clove of garlic • 2 tsp Italian herbs • Salt and pepper to taste • A handful of fresh basil
SWEET POTATO ROSTIS
PREPARATION Cook the rice and set aside. Finely chop the onion and garlic, finely chop the basil and cut the mushrooms into strips. Fry the onion, garlic and basil in a pan with a little bit of water or olive oil. Add the herbs and mushrooms, add the tomato paste and simmer for 10 minutes on low heat.
INGREDIENTS • 1 egg • 1 sweet potato • 1 tbsp chia seeds • 1 onion • Spices PREPARATION Grate the sweet potato. Finely chop the onion and add the seeds, spices and egg. Mix well and let it rest for about 15 minutes. Preheat an oiled pan, shape the Rostis and roast in a pan until golden brown.
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Vegetarian Recipes EGG FILLED AVOCADO INGREDIENTS • 1 avocado • 1 egg
PREPARATION Cut the avocado in half, remove the pit and put the egg into the ‘’hole’’. Put spices on top (for example pepper, salt, paprika powder etc.) Bake in the oven at 180 degrees celsius until the egg is solidified.
LOW CARB BUNS INGREDIENTS • 2 whole eggs • 100 g of crushed linseed • 30 g of low-fat butter • 1/2 tsp of baking soda • Salt and pepper
PREPARATION Mix the butter with the other ingredients. Stir well. Add salt and pepper into the mixture. Put 2 spoonfuls of equal heaps on a baking tray. Bake it at 180 degrees celsius for approx. 20 minutes. Allow to cool briefly, cut open and serve as desired.
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Vegetarian Recipes ZUCCHINI PANCAKES INGREDIENTS • 10 g rolled oats • 30 g whole grain flour • 1 tsp baking powder • 1 egg • 1 zucchini • 1 onion • Salt, pepper and curry powder PREPARATION Grate the zucchini and cut the onion into small cubes. Mix all the other ingredients except for salt and pepper and form a dough. Allow the mixture to set. Bake the pancakes in a small pan.
OMLETTE INGREDIENTS • 3 eggs (for 1-2 people) PREPARATION Put the eggs in a bowl and season season with salt and pepper. Whisk the seasoned eggs briefly but vigorously. Melt the butter (1 tbsp) in a preheated pan, then add the egg mixture to the pan and let it cook. Attention: do not stir the egg mixture, just let it sit and cook. If the egg on the top side is still slightly liquid-y, you can put the lid on top to let it cook through. Other ingredients can be added as desired (tomatoes, mushrooms, bell pepper etc.)
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Vinaigrettes + Dressings Salads VINEGAR OIL MUSTARD VINAIGRETTE • • • • •
YOGHURT DRESSING • • • • • • • • •
8 tbsp olive oil 4 tbsp balsamic vinegar 1 tbsp mustard, medium-sharp 1 tbsp honey, liquid Salt and pepper
PESTO VINAIGRETTE • • • • • • • • • •
4 stems of basil 1 clove of garlic 2 tbsp of pine nuts 2 tbsp freshly grated parmesan 5 tbsp olive oil 80 ml vegetable broth 2 tbsp white balsamic vinegar Juice of 1 lemon Salt 1 pinch of sugar
1 clove of garlic 250 g yoghurt (0,3%) 1/2 tsp mustard 1/2 tsp sugar 2 tbsp olive oil 3 tbsp lime juice 2 stems of parsley 2 stalks of dill Salt and pepper
CHILLI DRESSING • • • • • • •
Juice of 1 lemon + skin 3 tbsp white wine vinegar 1/2 tsp Sambal Oelek Salt 1/2 tsp sugar 6 tbsp sesame oil 1 small red chilli pepper (finely chopped)
HERB VINAIGRETTE • 3 garlic cloves • 1 shallot • 40 g freshly chopped herbs (Rosemary, mint, thai basil) • 2 mild red peppers • 50 ml of olive oil • 1 tsp spicy mustard • 2 tbsp white balsamic vinegar
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Salads BULGUR SALAD INGREDIENTS • 1 tbsp paprika paste • 1 tbsp tomato paste • 1/2 tsp cumin • 1 tbsp lemon juice • 1 cup bulgur • 3 spring onions • 2 large tomatoes • 1/2 cucumber • 1/2 bunch of parsley • 2 tbsp of rapeseed oil
PREPARATION Warm up the paprika- and tomato paste in a small saucepan. Add 1 cup of water, add the cumin, lemon juice and salt. Boil, then add the bulgur (it should be covered with water, otherwise add some more), let it boil again. Remove from the heat, cover the lid for about 1/2 hour. All the moisture should have evaporated. Cut the spring onions into fine rings. Dice the tomatoes. Peel the cucumber and dice up. Chop the parsley. There should be as many vegetables as bulgur. Check if the bulgur not sticking too much, add 2-3 tbsp of rapeseed or sunflower oil, stir and mix the vegetables.
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Salads AVOCADO SHRIMPS SALAD INGREDIENTS • 4 grapefruits • 1 salad mix • 3 avocados • 75 g of yoghurt (0,3%) • 1 tsp lime peel, grated • Salt and cayenne pepper • 1 tsp of sugar • 1 tbsp lime juice • 200 g of shrimp • 1 bunch of chives
PREPARATION Squeeze the grapefruit, peel the others (including the white skin) and cut them into slices. Clean the lettuce, wash and spin dry. Peel and halve the avocado. Puree the avocado and mix with the grapefruit juice. Then mix with yoghurt and the lime peel. Season with salt and cayenne pepper. Slice up the remaining avocados and drizzle with lime juice. Season the shrimp with salt and cayenne pepper. Arrange the ingredients on the plates, add the yoghurt avocado sauce and sprinkle with chopped chives.
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Salads MELON SALAD WITH ARUGULA AND PARMA HAM INGREDIENTS • 1 small honey dew melon • 1 small pepperoni, red • 1 red onion • 100 g of parma ham, in one piece • 100 g of sheep cheese • 1 handful of walnuts • 1 bunch of rocket • 2 tbsp oil (walnut) • 2 tbsp oil (lime) • 3 tbsp white balsamic vinegar • 1 1/2 tbsp honey • salt and pepper
PREPARATION Finely chop the walnuts and roast without any oil. Cut the melon in half, remove the kernels and cut out balls with a ball-punch. Cut the onion into fine strips and the peppers into fine cubes. Cut the parma ham into fine strips. Make a dressing from walnut oil, lime oil, balsamic vinegar, honey, pepper and salt. Put the melon balls, pepperoni and onion strips in a bowl. Pour the dressing over it, mix it and leave it in the refrigerator for at least an hour. Place the melon and arugula on plates and crumble the sheep’s cheese over it. Spread the ham strips and put the chopped walnuts on top.
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Salads BUFFALO MOZZARELLA WITH MANGO SLICES INGREDIENTS • 1 mozzarella (buffalo) about 150 - 200 g • 1 ripe mango • 1/2 red chilli pepper • 1 small red onion • 1/2 bunch of coriander or chervil • 4 tbsp oil (light sesame oil) • 3 tbsp vinegar (apricot or parsley) • 1 tbsp honey (acacia honey) • Salt and pepper
PREPARATION Cut the mozzarella and mango into fine slices and arrange them on a plate. Cut the onion into very thin slices and spread over them. Make the dressing from sesame oil, apple juice, honey, salt and pepper. Chop the chilli peppers and finely chop the coriander. Garnish the salad chilli and herbs.
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Salads SALAD WITH HONEY MUSHROOMS INGREDIENTS • 500 g of mushrooms • 200 ml orange juice (organic) • 1 medium onion • 2 cloves of garlic • Salt and pepper • 500 g lettuce (1-2 heads) • 1 orange • 200 g of parmesan (one piece) • Balsamic vinegar, olive oil • Spices to taste • Honey
PREPARATION Clean the lettuce. Make an acid salad dressing from the finely chopped onion, balsamic vinegar, olive oil and garlic cloves. Season with salt and pepper to your own taste. Peel the orange. Boil the orange juice to about 1/3 to 1/4 of its volume. Fry the mushrooms in butter with some oil, salt, pepper and when done sprinkle a pinch of sugar and pour over 2-3 tbsp of honey. The mushrooms should caramelise quickly. Pour the salad dressing over the lettuce, then evenly spread the mushrooms and pour the thickened orange juice over it. Then crumble the parmesan and sprinkle it over the salad.
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Salads ARUGULA BASIL SALAD WITH PINE NUTS AND PARMESAN INGREDIENTS • 300 g arugula • 200 g of basil • 1 tbsp white balsamic vinegar • 6 tbsp olive oil • 1 clove of garlic • 1 tbsp honey • 50 g pine nuts • 50 g of parmesan (one piece) • salt and pepper
PREPARATION Wash and dry the arugula leaves. Mix with the basil leaves. Mix the balsamic vinegar, oil and honey in a small bowl. Then add salt and pepper and press the garlic. Stir thoroughly with a whisk. Roast the pine nuts in a pan. Mix the arugula and basil with the dressing, sprinkle pine nuts on top and add grated parmesan. The lettuce is supposed to still look ‘’green’’ - but if you want to spice it up, you can add bell peppers or tomatoes.
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Salads LENTIL SALAD INGREDIENTS • 200 g lentils • Broth • 3 onions • cherry tomatoes • 1 tbsp honey • 3 tbsp balsamic vinegar • lemon juice • 3 tbsp olive oil • salt and pepper • mustard (optional)
PREPARATION Cook the lentils for about 30 minutes. If you have time, you can also soak them over night but this is usually not necessary. Do not use red lentils. Meanwhile, dice the tomatoes in quarters and cut the onions into fine rings. Add a vinaigrette from the remaining ingredients (add some mustard, if desired). Add the tomatoes to the saucepan and let it cook until soft.
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Salads COUSCOUS SALAD INGREDIENTS • 250 g couscous • 250 ml vegetable broth or stock • 1 tbsp tomato paste • 2 bell peppers (red and yellow) • 1 can of corn • 4 onions • 2 tbsp rice • 3 tbsp olive oil or sunflower oil • 1 tbsp curry paste (red, vegan) • 1 tbsp soy sauce • salt and pepper • chilli powder • cumin seeds • parsley • chives PREPARATION Put the couscous and broth in a pot and let it simmer for 10 minutes. In the meantime, wash the vegetables and herbs and dice them up. Mix the tomato paste, curry paste (beware: may not be vegan), rice, oil and soy sauce with the couscous. Mix the vegetables and season with salt, pepper, chilli powder, cumin seed and some sugar. Add parsley and chives.
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Salads BROCCOLI BELL PEPPER APPLE SALAD INGREDIENTS • -250 grams broccoli (chopped up finely without trunk) • -1 red bell pepper • -1 apple (cut in quarters without seeds) • -30 ml oil • -20 ml vinegar • -1 table spoon mustard • -1 tea spoon honey • -1 tea spoon salt • -1/2 tea spoon pepper • -2 table spoon sunflower seeds PREPARATION Blend all ingredients in your blender until it chops up finely. Serve immediately.
ZUCCHINI SALAD INGREDIENTS • -1 kg zucchini (chopped into fine strips) • -3 table spoons sugar • -2 tea spoons salt • -1 pinch pepper • -2 table spoon mustard seeds • -1 bunch of dill • -2 onions (chopped up finely) • -6 table spoons vinegar
PREPARATION Mix all well.
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Salads CHICKEN LEEK SALAD INGREDIENTS • 300 grams chicken breast • 2 table spoons white wine • 2 table spoon starch • 1 egg whit • 4 table spoons oil • 600 grams leek (use white part only) • 4 table spoons soy sauce • pinch of salt and sugar • pepper • 50 grams cashew nuts
PREPARATION Clean chicken breast well and cut into 1-2cm cubes. Mix chicken with starch. Add egg white and white wine and let it soak for 30 minutes. Heat 2 table spoons of olive oil and fry chicken until tender. Clean leek well and cut into 1cm rings. Heat up 2 table spoons of oil again and fry the leek for 5 minutes. Mix soy sauce, sugar, salt and pepper in a small bowl then add fried leek to it. Add chicken at last. Fry cashews without oil and garnish your salad with it.
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Salads NIZZA SALAD INGREDIENTS • 2 eggs • 100 grams cherry tomatoes • 100 grams green beans • salt • 1 red bell pepper • 200 grams cucumber • 2 table spoons white wine vinegar • pepper • 6 table spoons vegetable stock • 2 table spoons olive oil • 1 glove garlic (peeled) • 1 salad • 6 black olives • 1 can tuna
PREPARATION Boil the eggs. Peel and cut into small cubes. Halve cherry tomatoes. Rinse green beans boil in salt water for 8 minutes. Clean bell pepper and chop up into fine strips. Peel cucumber well and cut into rings. Mix vinegar, salt pepper, vegetable stock and 4 table spoons of olive oil. Chop up the green onions into small rings. Add olives, tuna. Add dressing and serve immediately.
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Salads WALDORF SALAD INGREDIENTS • 150 gram yogurt (low fat) • 50 ml orange juice • salt • 2 table spoons walnuts • 2 table spoons dried cherries or cranberries • 1/4 celery (200 gram) • 1 apple (sour)
PREPARATION Mix 150 gram yogurt and 50 ml orange juice in a bowl. Add salt, finely chopped walnuts and cherries. Peel celery, chop up apple into quarters (remove seeds) and grind both. Mix all ingredients well and let it soak for 15 minutes.
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Salads INDIAN QUINOA SALAD WITH MANGO INGREDIENTS • 1 1/2 cups chicken broth • 3/4 cups quinoa • 1 1/2 tea spoon curry powder • 1/2 tea spoon garlic powder • 1/2 tea spoon salt • 1/2 tea spoon black pepper • 1 mango (chopped up in cubes) • 2 green onion (chopped up finely)
PREPARATION Bring to boil quinoa, chicken broth, curry powder, garlic powder, salt and pepper. Put lid on. Let simmer for 15- 20 minutes. Let it cool down to room temperature. Meanwhile chop up green onion finely and chop up the mango into cubes. Mix all well and serve.
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Salads QUINOA SALAD WITH CHICKPEAS AND BEANS INGREDIENTS • 1/2 cups quinoa • 1 cup water • 1 can chick peas • 1 cup chopped broccoli • 1 glove garlic • 1 tea spoon lime juice • 2 tea spoons tarragon • 2 tea spoons mustard (medium spice) • 2 tea spoons olive oil • salt and pepper
PREPARATION Bring to boil quinoa and water. Let simmer for 15 minutes. Mix chick peas and beans. Meanwhile chop up broccoli and mix with chick peas and beans. Add quinoa (room temperature) to it as well as all the other spices and olive oil. Mix well and serve.
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Salads ZUCCHINI SALAD II INGREDIENTS • 4 zucchinis (2 yellow, 2 green) • 3 twigs thyme • 3 table spoons oil • salt, pepper • 4 table spoon balsamic • 1 lollo rosso • 1 red onion • 2 table spoons pine nuts • 30 grams black olives
PREPARATION Clean zucchini and cut off the ends. Halve zucchini and cut into thick slices. Rinse thyme and pull off leaves. Fry zucchini slices with olive oil until they get brown. Add thyme leaves and fry shortly. Add salt, pepper and balsamic. Rinse salad and cut into bite size pieces. Peel onion, halve and cut into fine strips. Fry pine nuts without oil and garnish your salad with it.
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Salads KALE QUINOA SALAD INGREDIENTS • 11/2 cups of water • 2/3 cups quinoa • 6 leaves of kale • 1 table spoon of lemon juice • 3/4 table spoons dijon mustard • 1 glove of garlic • 3/4 tea spoons black pepper • 1/4 tea spoon sea salt • 2/4 nuts • 1/2 cups feta cheese
PREPARATION Mix quinoa and water in a pot and bring to boil. Reduce temperature and let it simmer with a lid. After 15 minutes your quinoa should be well cooked and soaked. Let it cool down to room temperature. Meanwhile cut up your kale into small strips and put it into a bowl. Chop up the nuts and feta cheese, press garlic and add to your bowl. Add all the other ingredients and stir well. Garnish with currant and serve immediately. (You can store the salad in your frigde)
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Salads BULGUR AVOCADO SALAD WITH MINT AND GOAT CHEESE INGREDIENTS • 200 ml vegetable stock • 100 grams bulgur • 1 red bell pepper (200 grams) • 3 green onions • 1 bunch mint • 1 lemon • 1 small avocado (140 grams) • 2 table spoons olive oil • 1/2 tea spoon honey • 1/2 tea spoon cumin • salt, pepper • 100 grams low fat goat cheese
PREPARATION Boil vegetable stock and add bulgur. Put the lid on and let it simmer for 5 minutes. Turn of your stove and let the bulgur soak for another 5-10 minutes. Meanwhile dice the bell pepper in quarters. Clean and remove seeds then cut into small strips. Rinse the green onions and cut into small rings. Rinse mint and rip of the leaves. Halve the lemon and press the juice out. Halve the avocado and remove the stone. Chop up avocado into small cubes. Poor one table spoon of lime juice on the avocado so that it stays green. Mix avocado with bulgur, bell pepper, mint and green onions. Mix left over lemon juice, olive oil, honey, cumin, salt, pepper in a separate small bowl. Poor over your salad and mix well. Add more salt and pepper if needed. Serve on two plates and garnish with your goat cheese.
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Soups TOMATO SOUP INGREDIENTS • 1 onion • 1 table spoon olive oil • 1/8 l stock • 500 grams tomato puree • pepper, salt • oregano
PREPARATION This tomato soup tastes flavourful and can be prepared very quickly and easily. Peel the onion and cut them into fine cubes. Steam them gently on olive oil. Extinguish the onions with water and a tea spoon of stock powder. Add tomato puree and boil. Reduce temperature quickly and add your spices, such as pepper, salt and oregano.
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Soups COLD AVOCADO CUCUMBER SOUP INGREDIENTS • 1 avocado • 1 mini cucumber (125 grams) • 2 green onions • 1 lime • 150 grams yogurt • 300ml vegetable stock • salt, pepper • 1 bunch of chives
PREPARATION Cut the avocado in half and remove stone. Scoop out the flesh. Peel the cucumber and halve. Feel the seeds of the cucumber with a spoon. Rinse the green onions. Cut onion, cucumber and avocado into small pieces. Press lime and save the juice. Mix onions, cucumber and avocado with yogurt, vegetable stock 1 tbsp pepper and puree all. Let it cool down for at least an hour. Cut up your chives into small rings to garnish. Fill your soup into cold glasses or cups.
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Soups GREEK BEAN SOUP INGREDIENTS • 60 grams carrots • 40 grams celery • 1 onion • 1 tomato • 1/2 red bell pepper • 1/2 gram red bell pepper powder • 1 table spool olive oil • 2 table spoons tomato paste • 1/8 litres water • 250 grams white beans (can) • pepper, salt, dried chilli
PREPARATION Greek bean soup tastes spicy because of the dried chilli. Peel the carrots and cut into thin slices. Rinse celery and cut into thin slices as well. Peel the onion and cut into small cubes. Cut a small cross into the tomato and put it into a bowl. Poor boiling water onto the tomato so that the skin peels of a little bit. Then peel of the skin. and cut the tomato into small cubes. Cut 1/2 a red bell pepper into small cubes. Heat up olive oil in a stainless steel pot. Add carrots, celery, onions, bell pepper and tomatoes then Heat it all up then add tomato paste and water. Bring to boil then let it simmer for about 20 minutes. Rinse white beans well the add to your steel pot. Add all your spices until you‘ve reached the desired flavour.
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Soups TURNIP SOUP WITH ZUCCHINI INGREDIENTS • 300 grams turnip • 100 grams zucchini • 0,15 litres vegetable stock • 0,15 litres milk • 2 gloves of garlic • pepper, salt
PREPARATION Peel turnip and grate with a grater until you have two table spoons of it to garnish later. Cut up the rest of your turnip into small cubes and put into pot. Rinse zucchini and cut the stem. Grate with a grater until you two table spoons to garnish your soup with later. Cut up the rest of the zucchini into small pieces and put into the pot with your turnip. Add vegetable stock and milk, bring to boil and let it all simmer for about 12-15 minutes. Puree all and bring to boil again. Add all your spices, stir well then fill into you cups. Garnish with your grated turnip and zucchini.
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Soups CHICKEN SOUP INGREDIENTS • 1 chicken (especially for soups) • 1 litre water • 1 onion • 2 cloves • 1 bay leaf • 1 table spoon lovage • 250 grams soup vegetables • 1 table spoon stock • 50 grams noodles (whole wheat/spelt) • salt, pepper, nutmeg
PREPARATION Chicken soup is easily digestible. Clean chicken under running water. Put in pot of salt water.. Peel onions and add cloves, bay leaf and fresh lovage. Put the lid on and bring to boil. Keep on middle heat. Remove the foam in between. Remove the spices after 30 min. Clean soup vegetables and cut into small cubes. Add to pot and let it simmer for another 30 minutes. Remove the chicken. The meat of soup chickens is too tough to eat compared to a normal chicken. Cook noodles separately then add to soup.
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Soups CAULIFLOWER SOUP INGREDIENTS • 250 grams cauliflower • 50 grams carrot • 250 grams chicken breast • 1/2 litre water • 1 tea spoon stock • 1 bay leaf • 1 table spoon chives • pepper, nutmeg, salt
PREPARATION Cauliflower soup is a low fat and easy prepared soup which tastes good. Divide cauliflower into as many small pieces as possible as you can see on the picture. Peel carrots and cut into small slices. Chop up chicken breast into bite size pieces. Put all ingredients into the pot, fill with water oil all is covered, add stock and bay leaf. Close lid and bring to boil and let simmer for 20 minutes. You can add salt if needed. Cut up chives into small rings to garnish. Serve in a cup.
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Soups POTATO SOUP INGREDIENTS • 250 grams potatoes (mealy) • 100 grams carrots • 1 onion • oil • 1 tea spoon stock powder • 1/2 litre water • 1 table spoon cress • pepper, salt, nutmeg
PREPARATION Potato soup is a flavourful soup which can easily be made quick. Peel potatoes and carrots, rinse and cut up into small cubes. Peel onion and chop up into small cubes as well. Heat up oil in a small pot then steam carrots. Put carrots into a small bowl. Now steam potatoes and onions while stirring well oil onions are glazed. Add 1 tea spoon stock powder and water. Put lid on and bring to boil, then simmer for 12-15 minutes. (Depending on the size of your potatoes) Puree all this soup thickens. Add white pepper, you wont need salt, because of the stock powder. Add carrots. Put lid on and bring to boil once again. Let simmer for 5 minutes on middle heat. Fill your soup into cups and garnish with cress.
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Soups KÜRBISSUPPE MIT KNOBLAUCH INGREDIENTS • 250 grams hokkaido pumpkin • 100 grams potatoes (mealy) • 1 onion • 3 gloves garlic • 1 table spoon olive oil • 1/1 litre water • 1 tea spoon stock powder • 2 table spoons cream • 2 table spoons parsley • pepper, salt
PREPARATION Cut up a small pumpkin into 4 pieces. Remove the seeds with a spoon and cut the skin off. Peel the potatoes and rinse well. Peel the onion and garlic then cut up all into small cubes. Heat up olive oil in a pot, then steam pumpkin, potatoes, onions and garlic in it. Add water and stock powder. Bring to boil and let simmer on middle heat for 15 minutes. Puree until it gets a smooth consistency then add salt, pepper and cream. Garnish with freshly cut parsley.
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Soups VEGETABLE CREAM SOUP WITH CRABS INGREDIENTS • 300 grams soup vegetables • 1/2 litres vegetable stock • 30 grams creme fraîche • 100 grams crabs • 1 table spoon parsley • pepper, salt
PREPARATION Vegetable cream soup is a lightly aromatic soup which tastes fresh because of the soup vegetables. The colour depends on what vegetable you use most. Clean soup vegetables (f.ex. 300 grams carrots, 100 grams leek, 50 grams celery). Chop it up into small cubes and put in your pot with water and stock. Put lid on and bring to boil. Cook for 15 minutes. Then puree all. Put some crabs aside to garnish later. Add salt and pepper to your soup and the rest of your crabs. Do not boil, heat up gently. Fill your plates, garnish with freshly cut parsley, creme fraîche and crabs.
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Soups GREEN ASPARAGUS SOUP WITH STRAWBERRIES INGREDIENTS • 1 onion • 500 grams green asparagus • 125 grams sugar snaps • 2 table spoons vegetable oil • 500 ml vegetable stock • 6 small strawberries • 1 package soy cream • salt, pepper • 1 tea spoon sugar • 2 table spoons lemon juice • cress
PREPARATION Peel onion and cut into small cubes. Clean asparagus and remove ends. Cut asparagus into small pieces (except of 4 tops, 5cm long) Clean sugar snaps and cut into small pieces (except for 4). Heat up 1 table spoon of oil in your pot. Steam onion for about 3 minutes. Add asparagus and steam for another 3 minutes. Poor in vegetable stock and let it simmer for 10 minutes (until asparagus and sugar snaps are soft). Clean the strawberries and cut in half. Halve the 4 asparagus tops and 4 pieces of sugar snaps, then sear each side in a hot grill pan with 1 table spoon of oil. Puree soup, add salt, pepper, sugar, lemon juice and soy cream gently. Garnish with your fried vegetables, strawberries and cress.
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Soups CREAMY CARROT-MANGO SOUP INGREDIENTS • 1 onion • 15 grams ginger • 400 grams carrots • 1 table spoon oil • 1 chilli pepper • 1 mango • 125 grams soy cream • chervil
PREPARATION Peel onion and cut into small cubes. Peel ginger grind it. Peel carrots and cut into small pieces. Heat up 1 table spoon of oil in your pot and fry your onions until glazed. Add carrots and ginger as well. Cover all with 500 ml of water and let simmer for 20 minutes. Halve the chilli pepper and remove the seeds and flesh. Cut chilli into small rings. Cut up the mango into small cubes. Add half of the mango into your soup and puree all. Now add chilli and salt and bring to boil again. Whip up your soy cream until it has a foamy consistency. Fill your glass or cup with the chopped up mangos and fill up with soup. Top it of with your soy foam and chervil. You can enjoy this cold as well.
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Soups SPINACH SORREL SOUP INGREDIENTS • 1 onion • 1 glove of garlic • 1 potato (150 g mealy) • 3 table spoons butter • 500 ml vegetable stock • salt, pepper • 400 grams spinach • 50 grams sorrel • freshly grounded nutmeg
PREPARATION Peel onion and garlic and cut up into small cubes. Peel potato, rinse and chop up as well. Heat up your butter in your pot, add onion, garlic and potato cubes and steam all for 4 minutes. Add vegetable stock and let it simmer for another 15 minutes. Add salt and pepper and rinse the spinach and sorrel. Save some to garnish and add the rest to your stock. Let it all simmer for another 2 minutes then puree. Add nutmeg at last and cut up the sorrel into small strips and garnish.
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Soups MUSHROOM SOUP WITH CHANTERELLES INGREDIENTS • 1 small onion • 250 grams mushrooms • 250 grams chanterelles • 1 table spoon + 1 tea spoon oil • salt, pepper • 1 table spoon flour • 600 ml vegetable stock • 6 stalks parsley • 150 grams low fat butter
PREPARATION Cut the onion into small cubes. Rinse the mushrooms and chanterelles well. Lay aside 4 mushrooms and 8 chanterelles. Heat up 1 tale spoon oil in your pot. Add onions, mushrooms and fry until the moisture has evaporated. Add salt, pepper and flour to it, then slowly mix in your vegetable stock. Let it simmer for 10 minutes. Meanwhile clean your parsley and chop up small to garnish your dish later. Halve the mushrooms and chanterelles you put aside and fry them for 3 minutes. Add low fat butter and some parsley to your soup, serve and garnish with the fried chanterelles and mushrooms.
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Soups GREEN COCONUT WITH SHRIMP INGREDIENTS • 250 grams celery • 1 onion (70 grams) • 10 grams freshly cut ginger • 400 ml vegetable stock • 200 ml coconut milk (low fat) • salt, sweet red bell pepper powder • 250 grams peas (frozen) • 150 grams corn (can) • 140 grams shrimps (frozen)
PREPARATION Cut celery and onion into small cubes and finely chop the ginger. Bring to boil the vegetable stock, coconut milk, ginger, onions, red bell pepper powder and 2 pinches of salt. Add celery and peas and let it simmer on middle heat for 15-20 minutes. Lay aside 2-3 scoops of vegetables and puree the rest. Heat up shrimps and the 2-3 scoops of vegetables, salt, pepper and lime juice.
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Soups APPLE-BELL PEPPER SOUP INGREDIENTS • 2 red bell peppers • 4 apples • 1 onion • salt, pepper • 600 ml vegetable stock • 2 table spoons pumpkin seeds • 1/2 bundle basil • plant oil
PREPARATION Clean red bell pepper and chop up into small cubes. Peel 3 apples remove seeds and quarter. Peel onion and chop up into small pieces. Fry the onion with plant oil. Add bell pepper and apples and fry for another 4 minutes. Mix in vegetable stock slowly, bring to boil and let it simmer for 15 minutes. Fry pumpkin seeds in a pan without oil. Rip off the basil leafs gently. Puree soup and add salt and pepper if needed. Cut up your left over apple into small strips. Serve soup with apple strips basil and a few drops of olive oil.
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Soups CHICKEN SOUP WITH RED LENTILS INGREDIENTS • 2 small chicken breasts (200 grams) • 1 small carrot (75 grams) • 2 small onions • 1 clove garlic • 1 table spoon olive oil • 100 grams red lentils • 2 oranges • 500 ml vegetable stock • 3 stalks cilantro • salt, pepper
PREPARATION Chop up chicken breast into 2 cm cubes. Rinse and peel carrot. Peel onion and garlic. Chop up carrot, onion and garlic into finely cut cubes. Heat up oil in your pot and fry onions and garlic. Add lentils while stirring. Press oranges until you have 100 ml of freshly pressed juice. Add vegetable stock and orange juice to your pot. Bring to boil and let it simmer on middle temperature for 15 minutes. Peel the rest of your oranges and remove all the white skin. Add 5 minutes before serving your soup to your pot. Clean cilantro and garnish your dish with salt, pepper and fresh cilantro.
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Soups BROCCOLI ARUGULA SOUP INGREDIENTS • 1 kg of fresh broccoli • 1 handful arugula • 2 small onions • 2 cloves garlic • 1 litre vegetable stock • 1 potato • plant oil • salt, pepper • bell pepper powder • oregano
PREPARATION Rinse broccoli well and divide into small pieces. Chop up onion into small pieces and fry gently with your broccoli. Once your onions are glazed add pressed garlic. Slowly mix in vegetable stock and let it simmer for 20 minutes. Peel potato and grate it into you pot. Puree all and add spices. Rinse arugula and remove stems then add to soup. Puree again and let it thicken.
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