Luke Eisenberg - Fitness Food Cookbook

Serves 4 meals

425 grams mixed mushrooms

2 cloves of garlic

2 stalks parsley

2 tablespoons olive oil

Salt and freshly ground pepper

175 milliliters of classic vegetable

3 tablespoons balsamic vinegar

The preparation sequence

Clean mushrooms with a brush or a paper towel and chop into pieces of equal size.

Peel garlic and finely shred.

clean parsley in water, shake dry, pluck leaves and coarsely chop.

Heat oil in a skillet and garlic in it sauté 1 minute.

Mushrooms and cook for 3-4 minutes until vigorously over high heat while stirring. Season with salt and pepper.

Pour the broth.

The parsley and leave to cook for 1 minute.

Balsamic vinegar and cook for another 2-3 minutes. Leave to cool for 2 hours.

A bit of advice

A dish for almost all cases: The mushrooms taste as an appetizer as well as a starter or side dish. And if you like, they mixed sometimes with hot pasta or an omelette filled with it!

Per serving: 69 kcal

The protein-rich appetizer contains plenty of selenium. The trace element acts as a free radical scavenger in our body and has important functions in the thyroid metabolism.

Serves 4 meals

30 grams sultanas

650 milliliters of white wine or grape juice

4 red onions

800 grams Sardine (ready to cook)

Salt and freshly ground pepper

5 tablespoons flour

4 tablespoons olive oil

3 allspice berries

1 teaspoon coriander

2 cloves

2 bay leaves

250 milliliters of white vinegar

The preparation sequence

cover raisins with a little white wine and soak 10 minutes.

Peel the onions and chop into very fine slices.

Clean sardines in water, remove any adhering scales.

Sardine pat dry and season inside and out with salt and pepper.

turn fish in flour. Tap off the excess flour carefully.

3 tablespoons olive oil in a frying pan heat up. The sardine fry until golden brown on each side. Remove sardines, drain on absorbent paper and then lay side by side in a baking dish.

The skillet wipe. sauté onion in remaining oil over medium heat while stirring for 4-5 minutes colorless. Spices and bay leaves give.

Remaining white wine and vinegar pour.

Sultanas add, heat again and simmer for 10 minutes. give marinade piping hot over the sardines and leave to cool. infuse covered 1 day in refrigerator with plastic wrap (marinate). In order for the shrimp not ice cold on the table, 30 minutes before serving to take out of the fridge.

A bit of advice

The double portion is made quickly. The antipasti can be stored for several days in the fridge - so you have more of it.

Per serving: 424 kcal

The vegetables with the typical anise flavor protects with its high content of vitamin C, E and beta carotene, the cells against free radicals. Its essential oils also relieve colds and stomach and intestinal complaints.

Serves 4 meals

1 large fennel bulb (so about 500 grams)

1 red onion

1 small organic orange

½ lemon

100 grams of fennel salami in very thin slices

1 teaspoon honey

1 teaspoon Dijon mustard

Salt and freshly ground pepper

3 tablespoons extra virgin olive oil

The preparation sequence

Clean the fennel, clean water, pat dry and chop the vegetable slicer or with the slicer into thin slices.

Peel onion and chop finely. Rinse Orange hot, dry rub and rub about half the cup finely.

express Orange and measure 2 tablespoons juice. also expressed lemon and measure 1 tablespoon juice.

Preparing fennel and onions with salami slices on a plate decorative.

Orange juice, lemon juice, honey, mustard, salt and pepper from the mill. Olive oil embezzled. The sauce over the ingredients pour, infuse 10 minutes and bring to the table.

A bit of advice

You can not get enough of anise flavor? Then roast one teaspoon fennel seeds without fat briefly in the frying pan and sprinkle it over the appetizer!

Per serving: 193 kcal

Fat or fit? Although the latter, because olives contain fat, but still only 150 calories per 100 grams. Moreover, their oil from fatty acids composes that are positive for the body. The vast monounsaturated oleic acid z. B. has a favorable effect on the cholesterol level of skill by lowering the bad LDL cholesterol.

Serves 4 meals

350 grams of green olives with stone

1 small red chili pepper

1 red onion

1 small fennel bulb (so about 200 grams)

½ bunch basil

1 Orange

2 tablespoons olive oil

freshly ground pepper

The preparation sequence

press olives slightly or chop with a small knife, and place in a bowl.

Cut chili pepper lengthwise in half, remove the seeds, clean water and finely shred.

Onion peel and chop into very thin rings.

Clean fennel in water, clean, the brew herauszerkleinern wedge shape and chop the potato into small cubes.

clean basil in water, shake dry, pluck leaves and coarsely chop. All about olives give.

Cut orange in half and squeeze. Add 3 tablespoons of orange juice and olive oil to the olives and season with freshly ground pepper. infuse all mix well, cover and refrigerate 24-36 hours (marinate).

A bit of advice

Enjoy the pickled olives, a glass of red wine, as is common around the Mediterranean. The contained therein bioactive substance resveratrol prevents deposits in the blood vessels and strengthens the heart.

Per serving: 169 kcal

Low fat, high protein - the "Coq au vin" saturates without straining. A high content of niacin and vitamin B6 does the nervous system well, "clean" the phenols in red wine the veins and get the heart.

Serves 4 meals

1 bunch of soup vegetables

12 small shallots

5 garlic cloves

4 sprigs of thyme

Salt and freshly ground pepper

3 bay leaves

300 grams small mushrooms

1400 grams of chicken breast on the bone

4 tablespoons flour

2 tablespoons olive oil

2 tablespoons tomato paste

500 milliliters of red wine (burgundy)

350 milliliters chicken stock

as desired: 3 stalks parsley

The preparation sequence

Clean greens, clean water and chop into pieces. Shallots and garlic peel. clean thyme in water and shake dry. Place in a bowl and season with salt and pepper, mix well with bay leaves. Clean mushrooms, possibly briefly rinse and pat dry.

Chicken breasts cold rinse and pat dry. With a large knife to the sternum along the fillets from the bone crushing, divide each breast half into 3 pieces.

Chicken pieces sprinkle with a little flour. Olive oil in a ovenproof skillet or a roasting pan to warm. Chicken pieces sauté around vigorously, remove.

The vegetables and mushrooms in the skillet or roasting pan give, also sear. Tomato paste and stir fry briefly. Chicken pieces to show.

pour red wine and broth and bring to a boil. In the heated, preheated oven tube Küchenherdbei 200 ° C (with convection: 180 ° C; in gas: regulator to position 3) simmer for 35-40 minutes.

Clean, chop If desired parsley in water and pour over the finished chicken.

A bit of advice

Take a good red wine and chicken breast Biohändler, then irresistible taste and seductive scent are guaranteed. These crispy baguette - voilà, there goes your feast!

Per serving: 427 kcal

The easiest way to a healthier heart and powerful gray cells via the omega-3 fatty acid. Salmon is one of the best sources for it. In the combination with rapeseed oil and soybean cream all valuable fatty components are assembled. Since worth every Fettkalorie!