Luke Eisenberg - Fitness Food Cookbook

Monkfish cutlets with yellow tomatoes Monkfish cutlets with yellow tomatoes 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

Calamari Skillet with baby aubergines Calamari Skillet with baby aubergines 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. clean eggplant in water, clean and cut lengthwise into two halves. Ginger and garlic peel and finely shred. Rinse lemongrass, pat dry and chop into pieces. clean chili pepper in water, chop lengthwise on, remove seeds and finely shred. Thai basil clean water, shake dry leaves pluck and coarsely chop. 1 tablespoon of oil heat in a nonstick skillet. season lightly Calamarikörper and tentacles with salt and pepper and fry until golden brown in hot oil while turning. Calamari take from the skillet, set aside briefly. Wipe out skillet with a paper towel. Then enter the remaining oil in the frying pan and heat. Fry the eggplant in it on the cut surfaces of about 1 minute. add ginger, garlic, lemongrass and chilli and fry turning another 30 seconds. Coconut milk and broth pour, heat again and simmer for 1 minute. give tentacles back into the skillet and cook 1 minute. Then add Calamaristücke and cook everything for a further 30 seconds. Calamari pan with salt, pepper from the mill and fish sauce. Sprinkle basil before serving it. Lime in columns crush, rich to fry. Serve with whole-grain basmati rice. A bit of advice Baby Eggplants are not going to get anywhere, but their big brothers and sisters \ 's in any supermarket - they are just as well suited for the preparation process. Cut them simply crosswise into slices. Per serving: 302 kcal

Mexican pumpkin seed sauce with coriander Mexican pumpkin seed sauce with coriander Bioactive ingredients into the pumpkin seeds strengthen the bladder and prevent prostate problems before. In the small power packs still some additionally plugged in vitamin E, minerals and trace elements, and there are many unsaturated fatty acids, including linoleic acid. The ensures that fat is converted into energy to digest, instead of walking in memory cells. Ingredients for 6 meals 60 grams pumpkin seeds 125 milliliters classic vegetable 1 teaspoon anise 1 bunch coriander 6 leaves romaine lettuce 1 onion (so about 50 grams) 1 clove of garlic 2 tablespoons oil Pinch of salt The preparation sequence Pumpkin seeds roasting without fat in a frying pan until they are slightly inflated. With the broth in flash hacker or in a food processor grind to a paste. Anis roast without fat in a frying pan, rising to some smoke. clean coriander in water, shake dry, pluck leaves and coarsely chop. clean romaine lettuce leaves in water, spin dry and also chop coarsely. Onion and garlic peel and finely shred. 1 tablespoon of oil in a frying pan heat up heat, fry onion and garlic in light brown. the onion-garlic mixture, pumpkin seed paste, aniseed, half the coriander and the romaine lettuce in the food processor and puree. Season with salt. Heat the remaining oil in a frying pan strong, the puree and fry 2 minutes, stirring. (Do not over fry the sauce is usually gray.) Remaining coriander and cook puree everything together in a food processor again. bringing at room temperature on the table. A bit of advice Goes well with poultry, such as grilled chicken breast. The lean meat provides high-quality protein - an especially good usable building material for our organism. Per serving: 91 kcal

Stuffed chicken breast with ricotta and tarragon Stuffed chicken breast with ricotta and tarragon The easily digestible proteins (protein compounds) of chicken can be well converted by the body into muscle. The protein in the ricotta enhances this effect. Ingredients for 6 meals 250 grams of ricotta 3 stalks tarragon 3 stalks parsley Salt and freshly ground pepper 6 chicken breasts (around 160 grams) ½ lemon 1 tablespoon honey little rapeseed oil for the grill The preparation sequence Drain at least 4 hours in a fine sieve ricotta. clean herbs in water, shake dry, pluck leaves and finely shred. With the drained ricotta mix, salt and pepper. Clean chicken breasts in water and pat dry. At the top of each fillet deep crush in the breast meat, so a pocket. Ricotta enter into a piping bag and fill each chest bulging with the cheese mixture. close bag opening with 2 toothpicks. express lemon. In a baking dish 1 tablespoon juice with honey mix. can turn chicken breasts in it, and so covered about 2 hours in the refrigerator draw (marinate). Remove the meat from the marinade and drain. Chicken pieces grilled on a hot, lightly oiled grill or under the heated, preheated oven grill repeatedly turning about 12 minutes. With salt and pepper from the mill, and go immediately to the table. A bit of advice Enjoy the stuffed chicken breast a fresh salad. Then the body gets additional complex carbohydrates that balance blood sugar levels and therefore saturate long. Per serving: 242 kcal

Grilled salmon trout with mint pesto Grilled salmon trout with mint pesto The delicate pink flesh of salmon trout contains abundant fat, but it contains omega-3 fatty acids are a wonder weapon against elevated cholesterol. This also generously supplied Vitamin E enhances the positive characteristics of the fatty acids, and vitamin B12 helps in the formation of blood. Ingredients for 6 meals 2 salmon trout fillets (so about 400 grams, with skin) Salt and freshly ground pepper 1 tablespoon mustard 1 organic lemon 3 stalks of mint 1 bunch of parsley 1 clove of garlic 25 grams of pine nuts 4 tablespoons olive oil little oil for the grill The preparation sequence clean fish fillets in water, pat dry and possibly pull out remaining bones with tweezers. Flesh side of the fillets with salt and pepper and coat with the mustard. Fillets with the smeared sides together place inside. clean lemon in water, dry and chop into slices. Spread half the slices in an oiled fish grill rack. The double fillet in the wire rack insert, cover with remaining lemon slices. The grill rack are sealed and the fillets cold. clean mint and parsley in water, shake dry, pluck leaves and coarsely chop. Peel garlic and finely shred. Pine nuts roasted in a frying pan without fat, pour onto a plate, let cool and finely shred. Herbs, garlic and pine nuts Mix in a bowl with the oil, season with salt and pepper. Salmon trout grilling on medium hot grill for 6-7 minutes on each side. The fish is done when the skin is easy to peel. Then bring the pesto on the table. A bit of advice Mint, as it is here used for pesto, has a distinctive and intense aroma; this is not for everyone. Who does not like, takes only parsley or basil. Also supporting the Mediterranean touch. Per serving: 243 kcal