Luke Eisenberg - Fitness Food Cookbook

Ingredients for 2 meals

1 cucumber (500 grams)

1 red onion

250 grams of salmon fillet (without skin)

1 tablespoon canola oil

Salt and freshly ground pepper

2 tablespoons anisette

125 milliliters classic vegetable

125 milliliters soy cream

3 stalks dill

The preparation sequence

clean cucumber in water, peel and cut in half. Using a spoon, scrape the seeds out. Cucumber flesh into about 1.5 centimeters wide pieces shred. Peel onion and chop finely.

Rinse salmon fillets, pat dry and chop cubes in about 2 centimeters. Heat oil in a nonstick skillet heat and fry the fish round light brown. Removing salt and pepper.

give onions in the frying pan and briefly sauté it. Cucumbers and cook fry 2 minutes. Season with salt and pepper.

Deglaze with the aniseed liqueur.

Broth and soy cream add. Boil blank, then downshift temperature and simmer for 4 minutes at low heat.

Meanwhile clean Dill in water, shake dry and flags pluck. Put the salmon back into the frying pan. cook 2 minutes remaining, season with salt and pepper. Sprinkle with dill and bring to the table.

A bit of advice

A court for all cases: if you want a high-protein-fitting low-carb dinner, served a low fat soup or a salad with low-fat dressing anticipated. Choose a high-carbohydrate side dish like potatoes or rice to a balanced lunch therefrom.

Per serving: 358 kcal

The full load of valuable unsaturated fatty acids from walnuts, avocado and olive oil helps to lower high cholesterol levels and out and improve blood lipids balance.

Ingredients for 2 meals

30 grams of walnut kernels

1 piece of celeriac (so about 200 grams)

Pinch of salt

1 apple (so about 200 grams)

3 tablespoons yogurt (0.3% fat)

freshly ground pepper

1 tablespoon Worcestershire sauce

Tabasco

8 slices of smoked turkey breast (so about 200 grams)

1 small lemon

1 ripe avocado (so about 200 grams)

1 tablespoon olive oil

The preparation sequence

chop walnuts coarsely and lightly fry in a frying pan without fat.

Celery, peel, clean water and chop into fine strips. provide for 1 minute vigorously boiling salted water (blanching).

In a colander drain or lift out with a slotted spoon and rinse with cold water. clean apple in water, chop sliced out the seeds and cut into fine strips.

Celery, apples and walnuts in a bowl mix with the yogurt. Season with salt, pepper, Worcestershire sauce and Tabasco.

Place on each slice of turkey cuts little celery salad and roll. stuck with toothpicks. Squeeze the lemon.

Cut avocado in half, stone and loosen the flesh from the shell. Sliced mince and place on a plate. Season with salt, pepper and 1-2 tablespoons of lemon juice. With oil drizzle, turkey rolls on set and put on the table.

A bit of advice

Having no ripe avocados? Then wrap the fruit just in newspaper and let it ripen 2 or 3 days!

Per serving: 478 kcal

One portion covers loose the daily requirement of niacin: This B vitamin distributes fatigue and helps to mobilize energy reserves. Lycopene, the red pigment of tomatoes, serves to protect the cells against harmful free radicals.

Ingredients for 2 meals

3 beefsteak tomatoes

1 bunch of parsley

1 large shallot

250 grams of chicken breast

Salt and freshly ground pepper

1 tablespoon canola oil

100 milliliters Marsala

100 milliliters chicken stock

The preparation sequence

Clean the tomatoes in water, cut in half and squeeze out the seeds carefully. clean parsley in water, shake dry and chop. Shallot Peel and finely shred.

Rinse chicken breast fillet, pat dry and slightly oblique chop into thin slices.

Slices between 2 Clingfilm place, with a heavy skillet or a meat mallet to flatten (plate), so small Schnitzel arise, season with salt and pepper.

A frying pan heat up and fry the tomato halves on the cut surface without fat over high heat vigorously and then take out. Put the oil in the frying pan.

Chicken cutlets on each side one minute fry and take in hot oil. shallots and tomatoes into the skillet and fry for 1 minute.

Only the Marsala pour, then let cook the broth and 2-3 minutes.

Schnitzel with parsley short heat in the frying pan, season with salt and pepper. Serve with brown rice or whole wheat pasta.

A bit of advice

Who wants to give up alcohol, replaces the Sicilian sweet Marsala by red grape or cherry juice.

Per serving: 237 kcal

This meatless schnitzel They cover more than half of the daily requirement of vitamin D. The fat-soluble vitamin is responsible for the calcium and phosphate metabolism and thus for the tooth and bone structure.

Ingredients for 2 meals

14 yellow cherry tomatoes

25 grams capers (glass)

1 shallot

4 sprigs parsley

½ lemon

½ orange

275 grams monkfish

1 teaspoon coriander seeds

5 black peppercorns

2 tablespoons olive oil

125 milliliters of white wine or fish stock

Salt and freshly ground pepper

The preparation sequence

Clean tomatoes in water, cut in half and squeeze out the seeds.

Drain and coarsely chop capers.

Shallot peel and finely chop. clean parsley in water, shake dry, pluck leaves and coarsely chop. Lemon and orange isolated express.

Clean monkfish in water, pat dry and chop slices in 2 centimeters. Cover the slices with cling film and flatten little flat with a meat mallet or pie server. Coriander seeds and peppercorns coarsely crushed in a mortar.

turn fish slices in the spices.

Heat the oil in a nonstick skillet heat and fry the slices of fish in it on each side over high heat for 1 minute. Remove. If desired, with little salt and lemon juice.

the tomatoes and shallots in the frying pan and cook 30 seconds under stirring.

stir 50 milliliters of orange juice and white wine into the frying pan.

Capers give, heat again and cook for 3 minutes at high heat. give fish and parsley in the frying pan and heat it up briefly. With salt and pepper from the mill, and go immediately to the table.

A bit of advice

If you here carbohydrates is missing, then eat a delicious whole grain ciabatta to the Schnitzel. The fiber contained therein to support good digestion and ensure prolonged satiety.

Per serving: 240 kcal

The seafood is protein and iodine rich. Together with the eggplant gives a big plus in B vitamins that carry the metabolism of protein, fat and carbohydrates. Also for nerves, blood, skin and hair, they are indispensable.

Serves 4 meals

2 calamari (so about 800 grams; or ready plastered squid)

6 baby aubergines (so about 250 grams)

1 piece of ginger (so about 25 grams)

2 cloves of garlic

1 stalk lemongrass

1 red chilli

4 sprigs Thai basil

2 tablespoons oil

Salt and freshly ground pepper

200 milliliters of coconut milk (9% fat)

200 milliliters classic vegetable

Thai fish sauce

1 organic lime

The preparation sequence

Pull the tentacles (tentacles) from the Calamarikörpern (tubes). Headend with Kauwerkzeugen of the tentacles from crushing.

Eliminate transparent whalebone from the Calamarituben.

Calamari place on the work surface and pull the skin and fins. Body and tentacles thoroughly cold rinse and pat dry.

Calamarikörper shred lengthwise and open.

Calamari crush in so to the 5 centimeter squares and slightly scratch the flesh on the inside with a sharp knife.