Luke Eisenberg - Fitness Food Cookbook

Grilled zucchini flowers with pecorino and chili Grilled zucchini flowers with pecorino and chili In the flowers of the garden pumpkins infected beta-carotene, and helps prevent fatty deposits in the arteries. Support is the yellow dye by olive oil. His unsaturated fatty acid helps to keep the blood lipids liquid. Serves 4 meals 8 zucchini flowers 1 dried red chili pepper 3 stalks Oregano 1 lime 4 tablespoons olive oil 50 grams pecorino cheese Salt and freshly ground pepper The preparation sequence The sharp outer sepals around the stem eliminate approaches. Open flowers carefully detach the punches and then the lower flowers ends from crushing. Chilli crumble. clean oregano in water, shake dry, pluck leaves, finely chop and add the squeezed lime juice in a bowl. Olive oil stir. Pecorino with a vegetable peeler planing fine. A grill pan to warm. Grill the flowers over medium heat around 4-5 minutes, then place on a plate, season with salt and pepper and sprinkle immediately with the marinade. give cheese on top and leave for 15 minutes. A bit of advice The season for zucchini flowers is short; mostly they are only offered in June. Anyone who wants to make the dish more satiating, sprinkled roasted sunflower seeds and it would be both the flavor as on the circulatory support by the unsaturated fatty acids. Per serving: 160 kcal

Marinated mozzarella with olives and dried tomatoes Marinated mozzarella with olives and dried tomatoes Olives and their oil are rich in oleic acid, a monounsaturated fatty acid. Thus they improve the relationship between the "good" and "bad" cholesterol, have a hypotensive action and curb inflammation in the vessels. Especially people with a high risk of cardiovascular disease benefit. Serves 4 meals ½ lime 40 grams of green olives without stone 50 grams of dried tomatoes (drained) 2 tablespoons olive oil 1 small dried chilli pepper 250 grams of mozzarella (9% fat) black pepper Rosemary for garnish The preparation sequence The lime express Measure 1 tablespoon of juice. Olives and dried tomatoes finely shred. In a bowl with olive oil and lime juice mix. Chilli crumble and also mix in. Drain the cheese and cut into small pieces. mince mozzarella in slices or cubes Drizzle with the spiced oil and infuse at room temperature for 15 minutes (marinate). With little rosemary garnished bring to the table. Tips When buying of mozzarella on the packaging: Did she once inflated, is good taste there, the cheese may have already become bitter. Per serving: 183 kcal

Marinated Clams with chilli pepper and parsley Marinated Clams with chilli pepper and parsley The clams are low in fat, contain selenium and zinc for a properly functioning immune system. In addition, a portion of which already provides half the daily requirement of vitamin D, which also acts in the immune system: It pushes the immune cells, which can then react faster to attackers. Serves 4 meals 1 kg clams (fresh or frozen) 1 large onion 2 cloves of garlic 1 green chilli pepper ½ bunch of parsley ½ lemon 2 tablespoons olive oil 275 milliliters of dry white wine or fish stock Salt and freshly ground pepper The preparation sequence Scrub clams and provide for 1 hour in cold water; thereby changing the water once. (Thaw Frozen mussels.) Peel and chop onion and garlic Meanwhile in small cubes. Pfefferschote cut lengthwise in half, remove the seeds, clean water and chop into fine strips. clean parsley in water, shake dry, pluck leaves and coarsely chop. express lemon. Drain in a colander clams. Open mussels sort. Oil in a wide saucepan, Cauldron heat, sauté onion and garlic until soft. Pfefferschote add and also sauté briefly. Pour the white wine and cook once. Clams and cook covered over high heat about 4 minutes of boiling, simmer until all the mussels have opened, thereby shaking the saucepan, Cauldron several times. Clams with a slotted spoon from the saucepan, take Cauldron and enter on a plate. Mussels that have not opened, sort out. give parsley in the Sud, with salt, pepper from the mill and lemon juice. Sud pour over the clams and bring immediately or cooled on the table. A bit of advice The fresh clams nearing shopping The preparation sequence; they are not long lasting. As soon as the slightest hint of ammonia odor is noticeable, it may no longer be used. Per serving: 97 kcal

Mushrooms in balsamic vinegar with garlic and parsley Mushrooms in balsamic vinegar with garlic and parsley Whether wild or cultivated mushrooms if mushrooms or chestnuts: The vegetable side shines through a high content of vitamin D. It is one of the substances of which we often take too little. Especially for vegetarians are fungi, a particularly valuable source of this bone strengthening vitamin, because they come otherwise mostly too short. 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

Sardines Venetian style with onions and sultanas Sardines Venetian style with onions and sultanas 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

Feiner fennel salad with thinly sliced salami Feiner fennel salad with thinly sliced salami 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