Luke Eisenberg - Fitness Food Cookbook

marinated Grilled pork with chili and orange marinated Grilled pork with chili and orange The filet is one of the leanest parts of the pig and therefore charged the calorie balance barely. Instead, it provides a lot of valuable protein. This portion also fillet the daily requirement of vitamin B1 is all decked, half each of at B2, niacin, iron, and zinc. So the meat strengthens the nerves and the immune system. Ingredients for 6 meals 2 kitchen-ready pork (so about 600 grams) 1 organic orange 2 red chillies ½ lime 2 tablespoons oil 2 tablespoons tomato paste little oil for the grill The preparation sequence clean, dry Marinade Orange in water and grate the peel finely. express Orange. Cut chilies lengthwise in half, remove the seeds, clean water and finely shred. express lime. Prepared ingredients with 1 tablespoon oil, lime juice and tomato paste mix, then place in a tightly closed freezer bag. Pork pat dry and place in the marinade, seal bag and turn the fillets thoroughly in the marinade, so shake well. be drawn at least 3 hours in the refrigerator (marinate). accept pork from the marinade and drain. On the medium-hot, lightly oiled grill around so the 15 minutes (possibly slightly longer) grill while turning. Meat before crushing for 5 minutes wrapped in foil to rest. Serve with grilled melon relish. A bit of advice Dab the marinade before grilling roughly from meat from. Drop down too much seasoning sauce on the fire, the rising smoke may contain harmful substances. Per serving: 302 kcal

Tuna tartare grilled with capers and dried tomatoes Tuna tartare grilled with capers and dried tomatoes Tuna is rich in omega-3 fatty acid, vitamin D and iodine. Therefore, the low-cholesterol starter has a positive effect on the heart, vessels, thyroid and blood lipids. Ingredients for 6 meals 1 dried red chili pepper Paprika (rose sharply) 2 tablespoons olive oil 4 tuna steaks (as the so around 150 grams) 2 red onions 50 grams capers 50 grams of dried tomatoes in oil 1 tablespoon balsamic vinegar Salt and freshly ground pepper 3 stalks Oregano The preparation sequence Chilli crumble and mix with the paprika. The oil stir. Tuna loins clean water, pat dry and apply in chili oil. For 1 hour cold and pull out (marinate) blank. Peel the onions and chop finely. Drain and coarsely chop capers. Drain tomatoes, set aside 2 tablespoons of the oil. Tomato mince. Onions, capers and tomatoes in a bowl with the vinegar and tomato oil mix, salt and pepper. clean oregano in water, shake dry, pluck leaves, coarsely chop, add to the bowl and mix. Tuna take out of the marinade. grilling on the very hot grill on each side to 1 minute - then the fish remains pink inside. Tuna tear on a board coarsely and mix with the remaining ingredients. infuse 15 minutes remaining (marinate). Then bring to the table. A bit of advice Transform the Mediterranean delicacy with fresh salad and bread in an entree. Then the marinated grilled tuna contains enough carbohydrates to make you long tired. Per serving: 216 kcal

Halibut parcels with fennel and potatoes Halibut parcels with fennel and potatoes Due to the high vitamin D content in marine fish eaters are less affected by bone diseases. The Halibut packet even deliver twice the daily requirement. The vitamin that the calcium storage serves primarily, will also do the teeth well and will further strengthen muscle strength. Ingredients for 6 meals 6 Halibut (so to so about 150 grams) 2 fennel bulbs (so about 400 grams) 400 grams of large waxy potatoes 1 small organic lemon 5 stalks basil 3 tablespoons olive oil Pinch of salt freshly ground pepper The preparation sequence Clean fennel bulbs in water, clean, in each case the stalk crushing wedge-shaped out, shred the potato into thin strips. clean potatoes in water, peel and chop into cubes 1 centimeter. Diced potatoes in boiling salted water for 7 minutes of boiling, simmer. After 4 minutes, give fennel strips to the potatoes. Vegetables drain, briefly hold under cold water (put off) and drain well. Rinse lemon in hot water, wipe dry. The cup finely rub and squeeze the lemon. clean basil in water, shake dry, pluck leaves and chop into very fine strips. 6 pieces to a size of so crushing aluminum foil around the 30x30 centimeters. On each piece of film 1 teaspoon olive oil spread. Halibut pieces in water clean, pat dry and spread on the film pieces, salt and pepper. Distribute vegetables on the fish pieces and season lightly with salt and pepper. Put some lemon juice, lemon zest and basil on each piece of fish. Fish pieces pack firmly into the film. Packet grilling on medium hot grill on one side for 10 minutes. A bit of advice Do not feel like grilling or the weather is not ideal for this? The fish packets succeed just as well on the oven shelf: At 200 degrees the fish in 15 to 20 minutes or even. Per serving: 270 kcal

Shrimp on cucumber and orange salad with orange-lime sauce Shrimp on cucumber and orange salad with orange-lime sauce Pure enjoyment and simultaneously Power provides the strong suit made of protein and iodine rich shrimp and vitamin C rich citrus fruits. For valuable unsaturated fatty acids that olive oil provides - and the cucumber saturates, without burdening the calories account. Ingredients for 6 meals 500g large shrimp (ready to cook) 3 oranges (around 100 grams) 1 piece cucumber (350 grams) 2 small romaine lettuce hearts 3 stalks tarragon 1 lime Salt and freshly ground pepper 4 tablespoons olive oil 2 teaspoons coriander seeds black peppercorns The preparation sequence 2 oranges peel so that the shell and all white skin is removed. mince orange slices. Cut the rest of the orange in half and squeeze. Cucumber peel, cut lengthwise in half, remove seeds with a spoon and chop into very thin slices. clean lettuce hearts in water, spin dry and chop into bite size pieces. clean tarragon in water, shake dry, pluck leaves and coarsely chop. place in a bowl with lettuce, cucumber and orange slices. Cut lime in half and squeeze. 1 tablespoon lime juice, 3 tablespoons of orange juice, a little salt and pepper from the mill and embezzled the olive oil. The shrimp lengthwise little crush. Eliminate the black intestine threads, shrimp briefly rinse and pat dry well. Coriander and pepper crush or chew briefly flash hackers from the mill in a mortar. The shrimp so sprinkle. so grilling shrimp on the hot grill or in a grill pan on each side about 45 seconds. Then lightly salt. The sauce with the salad mix, cook shrimp on it and bring to the table. A bit of advice Direct chargrilled shrimp taste particularly delicious. If you do not want an extra cheer for the barbecue for of course it is also possible to prepare easily in a grill pan. Per serving: 180 kcal

Tamarind quail with peaches and lettuce Tamarind quail with peaches and lettuce The meat of poultry Mini is low in cholesterol, high in protein and easy to digest. A quail provides almost half the daily requirement of zinc. Our bodies need it to maintain the activity of numerous enzymes. Even skin, hair and nails benefit from this trace element. Ingredients for 6 meals 6 Quail (ready to cook, so about 150 grams) 1 clove of garlic 2 tablespoons red curry paste 150 grams tamarind 1 teaspoon sugar 3 nectarines (so to 375 grams) 1 tablespoon olive oil (plus a little oil for the grill) 1 tablespoon curry powder Salt and freshly ground pepper ½ frisee lettuce ½ red oak leaf lettuce 160 milliliters light vinaigrette The preparation sequence Peel garlic, finely shred and with curry paste, tamarind, sugar and 1 hefty pinch of salt mix. Quail rinse inside and outside cold, pat dry and rub with the tamarind paste. can best draw, overnight, covered with plastic wrap in the refrigerator at least 4 hours (marinate). The next day, clean the nectarines in water, cut in half and remove the stones. Oil, curry powder, some salt and pepper from the mill in a bowl. Nektarinenhälften in contact. Clean salads, clean water and spin dry. Barbecue inflame and lightly oil the grate. The quail on the grill, turning frequently with no grilling to excessive heat around 12-15 minutes. wrap quail in aluminum foil and leave to rest so the 5 minutes. grilling nectarines on the grill with the cut surfaces down. Mix salad with the vinaigrette. give with the nectarines on plates and bring the quail to the table. A bit of advice The quails succeed in the oven on the wire rack at 220 ° C in so about 15 minutes; Slide the drip pan as a drip underneath. The peach halves, you can distribute to the poultry or roast in a grill pan for the last so the 5 minutes. Per serving: 398 kcal