Luke Eisenberg - Fitness Food Cookbook

give rolls back into the frying pan. Canned tomatoes and sherry and leave to heat up again.

Everything covered over medium heat simmer 70-80 minutes, while the roulades from time to contact.

When cooked, remove the meat rolls and season the sauce with salt and pepper. Good to: couscous.

A bit of advice

When children eat with and you want to forego the sherry, replace the alcohol by vegetable broth.

Per serving: 511 kcal

Although this vegetarian classics contains a considerable amount of grease, but the calories are well spent. Because eggs provide in addition to vitamins, minerals and omega-3 fatty acid abundant lecithin; of spinach contains a lot of folic acid. Both together ensure shiny hair, beautiful skin and strong nails, say some experts.

Ingredients for 2 meals

4 eggs (M)

1 onion

2 stalks tarragon (may substitute 1 / 2Teelöffel dried tarragon)

125 grams of young spinach

1 tablespoon oil

160 milliliters soy cream

2 tablespoons coarse mustard

Salt and freshly ground pepper

Tabasco

The preparation sequence

anpiksen eggs, put in boiling water and cook soft as wax in 6-7 minutes. Peel onion and chop finely. clean tarragon in water, shake dry, pluck leaves and finely shred. clean spinach in cold water in water and drain well.

Oil heat in a frying pan and sauté the onions in it. Stir in soy cream and heat again.

the spinach to the sauce and cook for 2 minutes.

Stir in mustard and tarragon and season the sauce with salt, pepper and a few splashes of Tabasco.

Drain the eggs and discourage short. Peel eggs and warm in the mustard sauce. These potatoes fits.

A bit of advice

Because free-range chickens eat a lot of green stuff, contain their eggs usually more bioactive plant compounds than that of animals without outlet. It is worthwhile to pay attention to quality.

Per serving: 394 kcal

Thanks to its high content of good usable protein saturates chicken enjoyable without overloading with fat calories. Fresh ginger and the abundance of spices contained in the paste invigorating and stimulate digestion gently.

Ingredients for 2 meals

350 grams of chicken breast

50 grams Tikka Masala Paste

3 tablespoons cream yoghurt

3 small red onions

1 piece of ginger root (so about 30 grams)

1 tablespoon oil

425 grams of canned tomatoes (drained)

1 tablespoon tomato paste

75 grams of soy cream

Salt and black pepper

Black cumin as desired

The preparation sequence

Chicken breast fillet rinse and pat dry. First, in thick slices, then chop into cubes.

Tikka masala spice mix and cream yoghurt mix in a bowl, chicken cubes and blend it well. infuse Cover and refrigerate overnight (marinate).

Peel the onions and chop into wide strips. Ginger, peel and finely chop. Oil heat in a frying pan, fry the onions and ginger for 2-3 minutes. Chicken diced and continue to fry for 1 minute.

chop canned tomatoes little give with tomato paste and 125 milliliters of water in the frying pan, heat up again. Cover and cook over medium heat for 10 minutes.

When cooked, pour little soy cream to again briefly heat again. Season with salt and pepper. Preparing with remaining soy cream. sprinkle If desired Nigella about. These brown rice fits.

A bit of advice

bring a green salad to the table: Thus, from the Curry a complete, easy low-carb eating.

Per serving: 385 kcal

The combination of various beneficial nutrients such as protein, fiber, potassium, vitamin A and C and unsaturated fatty acids does Galle, eyes, gastrointestinal tract and the blood pressure well.

Ingredients for 2 meals

1 lemon

1 red onion

1 bunch dill

200 grams of cherry tomato

150 grams prawns (ready to cook)

2 tablespoons olive oil

1 teaspoon agave syrup or honey

Salt and black pepper

500 grams of white asparagus

The preparation sequence

express lemon. Onion peel and chop into fine strips. clean Dill in water, shake dry and chop. Clean tomatoes in water and cut into two halves. lemon juice, onion, dill and tomatoes with shrimp, oil and agave syrup in a bowl. Add salt and pepper, and mix well.

Clean asparagus in water and peel thoroughly with a vegetable peeler. Woody ends from crushing and the crushing rods diagonally into slices. Allow the asparagus tips throughout.

Putting a sufficiently large saucepan, boiling pan with salt water for cooking and the asparagus in it for 4-5 minutes until al dente cooking, simmer.

Drain asparagus in a colander and drain well.

give still warm to the remaining ingredients and mix thoroughly. infuse 3 minutes again with salt and pepper from the mill and bring to the table.

A bit of advice

Even faster and slightly spicy: Take sometimes green asparagus, which needs only the lower end peeled to be.

Per serving: 238 kcal

Much protein and low in carbohydrates making filled rolls for optimum light dinner. They also provide the body with B vitamins and iron and are therefore good for nerves and oxygenation.

Ingredients for 2 meals

2 eggs

100 grams of pickled pumpkin (glass)

3 stalks coriander

150 grams Magerquark

1 small organic lemon

Salt and freshly ground pepper

150 grams of Chinese cabbage

10 slices of roast beef (without fat trim)

The preparation sequence

anpiksen eggs, place in boiling water and boil hard in 8-9 minutes. Quenching peel, and chop.

Meanwhile pumpkin to drain in a colander and coarsely chop. clean coriander in water and shake dry. Papers pluck and finely shred.

cottage cheese with pumpkin and coriander in a bowl. clean lemon in water, wipe dry; grate the peel finely expressing juice and both mix with the cottage cheese mixture. Add salt and pepper, and stir in the chopped eggs.

Clean chinese cabbage, clean water and shake dry. mince with a large knife into very fine strips. In a bowl, lightly salt and knead vigorously for 3-4 minutes, so that it is smooth.

give roast beef slices on work surface, lightly salt and pepper. distribute each 1-2 teaspoons pumpkin Quark it.

Each disc with little Chinese cabbage prove firmly roll up and place on a plate. Garnish with remaining cabbage and bring to the table.

A bit of advice

For those who prefer it, the filling can also wrap in well-fat slices of turkey or chicken breast cuts. And if you want more fiber, served all remaining Chinese cabbage - with little vinaigrette mixed - as a raw vegetable salad.

Per serving: 356 kcal

With one serving, take the daily requirement of iodine to be. Abundant protein and unsaturated fatty acids provide fillets and almonds. And the tomatoes bear cytoprotective agents and pro-vitamin A to the positive balance in!

Ingredients for 2 meals

1 onion

1 large clove garlic

1 small organic lemon

2 tablespoons canola oil

300 grams of cherry tomato

75 milliliters of white wine or vegetable broth

4 tablespoons ground almonds (40 grams)

1 pinch dried thyme

Salt and freshly ground pepper

4 Lengfischfilets (so around 75 grams)

1 bunch of parsley

The preparation sequence

Onion and garlic peel and finely shred. clean lemon in water, the bowl rub and set aside.

Sauté onion and garlic glazed in 1 tablespoon oil.

Clean tomatoes in water and pour into the saucepan, Cauldron.