Luke Eisenberg - Fitness Food Cookbook

Per serving: 398 kcal

The liver contains extremely high levels of vitamin A, which provides among other things for good vision at night. In addition ample iron, which is necessary for transporting oxygen in the cells, and vitamin B12, which reduces fatigue. The fresh herbs provide additional bioactive ingredients.

Ingredients for 6 meals

150 grams of mixed fine salad herb (as salad burnet, sorrel, nasturtium, borage, arugula)

4 tablespoons liquid honey

75 milliliters of raspberry vinegar

750 grams veal liver

freshly ground pepper

12 nasturtium flowers

160 milliliters light vinaigrette

coarse sea salt or fleur de sel

Rapeseed oil for the grill

The preparation sequence

so cooking honey and raspberry vinegar to 1 minute, remove from heat and let cool.

pluck herbs, clean and spin dry in water.

Clean liver slices in water, pat dry and slightly pepper.

Liver on hot, oiled grill charcoal from each side grill 2-3 minutes, turning the liver several times and coat with the vinegar mixture.

Mix the salad herbs and flowers with the vinaigrette. The liver after grilling with the sea salt seasoning and bring to the salad on the table.

A bit of advice

When grilling that the liver is cooked for too long; very well done it will be tough. When the season for the young herbs should be over: liver tastes alone very well also with rocket salad.

Per serving: 327 kcal

The calorie clear asparagus soup containing valuable choline - important for brain and nerve functions, to keep a cool head even in stressful situations.

Serves 4 meals

2 kg of white asparagus

2 eggs (size M or L)

50 milliliters soy cream

Salt and freshly ground pepper

½ bunch of parsley

800 milliliters chicken stock

Pinch of sugar

The preparation sequence

Eggs, soy cream, salt and pepper from the mill by mixing briefly with the hand immersion blender.

clean parsley in water, shake dry, pluck leaves, roughly chop and add to the egg mixture.

A small baking dish (so to the 250 milliliter) may Grease with a little oil and pour in the egg mixture. A rotisserie, which is large enough that the casserole dish fits well, fill 1-2 cm high with hot water. put in casserole dish, put on an oven rack and heated, preheated oven at 150 ° C (with convection is not so good in gas: manual switches to the 1 to 2 filters) can be in so the 40 minutes (can falter).

Meanwhile broth with 500 milliliters of water in a saucepan, pour boiling pans. Clean asparagus in water and peel. give the shells to the broth. The asparagus ends from crushing and also inflict. Over medium heat bring to a boil and cook for 10 minutes. Saucepan, take cooking kettle from the heat and leave for 30 minutes.

After 40 minutes, take the bushhammered egg custard from the water bath and allow to cool, so that it is fixed.

Meanwhile, 12 peeled asparagus tips from crushing and quarters lengthwise. freeze or boil remaining asparagus and use, for example, for a salad.

Cook asparagus tips in a little slightly seasoned with salt and sugar water for 3-5 minutes. Asparagus drain, taking care to collect the cooking water. Asparagus deter short cold.

Line a sieve with a kitchen towel. The asparagus stock through cloth and sieve into a saucepan, pour boiling pans, pour the collected water to cook and keep warm.

To solve the omelette out of shape, drive along with a sharp knife at the edge of the mold. overthrow egg custard on a working board and chop in large cubes 1 centimeter. warm egg custard and asparagus in the soup and bring clear Asparagus soup in warmed deep dishes on the table.

A bit of advice

Peeled asparagus you can easily freeze raw. If you want to then prepare it, simply enter the frozen asparagus directly into hot water and cook as usual.

Per serving: 97 kcal

Asparagus is a real Light product of Mother Nature. Although it consists mostly of water and contains only 13 calories per 100 grams, it is a marvel of flavor and taste! Quite incidentally he also supplies vitamin C, beta-carotene and potassium - more you can not ask.

Serves 4 meals

1 kg white asparagus

Pinch of salt

1 teaspoon sugar

25 grams butter

400 milliliters light Hollandaise

The preparation sequence

Rinse asparagus cold. short start with a peeler under the tip of the asparagus and peel the shell thin.

After peeling the lower woody ends from crushing to see even threads remain, must be nachgeschält.

Asparagus with kitchen string to 4 bundles tie until further use in a wet cloth wrapped Store cool. (The shells can be used for soups on.)

Abundant Bring salted water to a boil and add sugar and butter.

pour in asparagus bundle over medium heat 13-15 minutes cooking, simmer.

Cooked asparagus take out, preferably on a plate Asparagus with hollandaise drizzled bring to the table.

A bit of advice

Serve new potatoes with asparagus and eat it with the shell. For directly beneath hide many vitamins and minerals. You also get as a supplementary dose of fiber.

Per serving: 172 kcal

Hollandaise as hip Gold? Not with this variant, because that comes thanks to the yoghurt base with far fewer calories than the original full-bodied on the table. And at the same time provides protein!

Serves 4 meals

30 grams of yoghurt butter

½ lemon

3 eggs

½ tsp medium mustard

100 milliliters of vegetable stock (glass)

150 grams of yogurt (1.5% fat; room warm)

Pinch of salt

white pepper

The preparation sequence

Melt the butter in a small saucepan, melt Cauldron and set aside. express lemon.

A wide saucepan, Cauldron fill about halfway with water. Heat the water until it evaporated, but not boiling.

Separate the eggs, egg yolks and mustard and vegetable stock in a blow boiler (pan, boiling pan with round bottom) give (proteins otherwise use). so set the beat kettle on the hot water that it does not touch the water.

Whip the egg-mustard mixture with a whisk or the whisk of a hand mixer until it is creamy and light.

Successively only tablespoon the room warm yogurt, then the melted butter in a thin stream embezzled.

Season with 1-2 teaspoons of lemon juice, salt and pepper. Hollandaise again penetrate briefly. Place in a preheated gravy boat, and go immediately to the table.

A bit of advice

Very important for the success: yogurt and butter should definitely be at room temperature, will clot the Hollandaise. For the same reason the gravy boat must be preheated - or enter the Hollandaise directed at the warm asparagus.

Per serving: 122 kcal

Cabbage is easier to digest than the strong cabbage. The light green and sweeter cabbage contains vitamin C and bioactive substances such as sulfides, flavonoids and carotenoids. They fight free radicals and protect cells.

Ingredients for 2 meals

½ small cabbage (so about 300 grams)

2 small onions

1 tablespoon canola oil

1 tablespoon paprika (noble sweet)

160 milliliters soy cream

100 milliliters of classic vegetable

3 stalks dill

Salt and freshly ground pepper

The preparation sequence

Clean cabbage, clean water, if necessary, eliminate the stalk in a wedge shape and chop the cabbage into thin strips. Peel the onions and chop into fine strips.

Oil in a saucepan, Cauldron heat, cook onions over medium heat glazed. Pointed cabbage and continue to cook for 3 minutes.