Luke Eisenberg - Fitness Food Cookbook

Spicy spinach with onions, garlic and soy cream Spicy spinach with onions, garlic and soy cream Power green-white: spinach contains vitamins C, E and A, intercept reliable cell damaging free radicals. Because of its richness in folic acid and iron he does incidentally pregnant and breastfeeding women particularly well. The soy cream supplies here in addition to protein. Ingredients for 2 meals 300 grams of spinach (frozen) 1 onion 1 clove of garlic 1 tablespoon oil Salt and freshly ground pepper 2 tablespoons chicken stock 200 milliliters soy cream nutmeg The preparation sequence Thaw spinach. Meanwhile, onion and garlic, peel and finely shred. express the thawed spinach well and chop coarsely. Oil in a saucepan, Cauldron heat. Onions and garlic cook until soft over medium heat. The spinach and sauté 1 minute. Season with salt and pepper. Pour broth and soy cream and mix everything. Boil down the spinach creamy. Add salt and pepper. rub 1 pinch of nutmeg and bring to the table. Tips You might want to take fresh spinach for the court, of course. This makes little more work, because he has to be very thoroughly cleaned several times in water Per serving: 255 kcal

Cauliflower Polish style with egg, lemon and breadcrumbs Cauliflower Polish style with egg, lemon and breadcrumbs Calcium strengthens teeth and bones. In this supplement the mineral from egg, cauliflower and parsley comes. Perfect, that required for the calcium storage vitamin D to fix them: It is in the yolk! Ingredients for 2 meals 1 cauliflower (around 600 grams) 1 egg 1 organic lemon ½ bunch of parsley 25 grams butter 1 tablespoon olive oil 2 tablespoons breadcrumbs Salt and freshly ground pepper The preparation sequence Egg in approximately 9 minutes hard boil, rinse and peel. The egg chop coarsely. While the egg cooks, clean lemon with hot water. Rub dry. Something peel bowl with a potato peeler very thin and shred into fine strips. express lemon juice. clean parsley in water, shake dry, pluck off the leaves and finely shred. Clean cauliflower, share and rinse into florets. The florets in a little boiling salted water covered 8-9 minutes cooking, simmer. Meanwhile, heat butter and olive oil in a frying pan. Breadcrumbs roasting is golden yellow with stirring. Mix 1-2 tablespoons of lemon juice, lemon zest and parsley among the crumbs. Season mixture with salt and pepper. Cauliflower drain, drain well and add to the frying pan, gently turn in the breadcrumbs. sprinkle and cook with the egg. Serve with e.g. Boiled potatoes or a gritty wholemeal bread. A bit of advice If it is to go little fixer: With 450 grams frozen florets cauliflower to be Polish style just conjure up good! Per serving: 267 kcal

Baked mushrooms with rosemary and parmesan Baked mushrooms with rosemary and parmesan Although mushrooms are virtually fat free, they provide plenty of vitamin D, which is found almost exclusively in fatty fish otherwise. This vitamin is essential for building bone. Who do not like fish, so it's best eating as often as possible mushrooms, because one serving meets the needs already to about three quarters. Ingredients for 2 meals 1 sprig of rosemary 1 organic lemon 1 ½ tablespoons olive oil 300 grams large white mushrooms Salt and freshly ground pepper 20 grams Parmesan The preparation sequence pluck rosemary and finely shred. Lemon rinse hot, rub lemon peel finely. express lemon and set aside the juice for later. Rosemary and lemon zest mix with the olive oil. Clean mushrooms and chop into fine slices. Pour into the baking dish and sprinkle with half of the seasoning oil. With salt and pepper from the mill and in the heated, preheated oven at 200 ° C (with convection: regulator to position 3: 180 ° C, at gas) so bake about 10 minutes. Parmesan rub, sprinkle over the mushrooms and put them back into the oven tube. Even so bake about 5 minutes until the cheese browns slightly. Remove, sprinkle with the remaining seasoning oil and little lemon juice and bring to the table. A bit of advice You might want to prepare as well pink mushrooms or porcini mushrooms for this recipe. Whatever you take: The fungus also taste lukewarm or cold and stay in the refrigerator up to two days fresh. Per serving: 142 kcal

Steamed broccoli with sesame, honey and soy sauce Steamed broccoli with sesame, honey and soy sauce Broccoli is one of the healthiest vegetables because it is rich in vitamins, minerals and phytochemicals. They strengthen the immune system and bone and reduce cholesterol. If he instead is steamed cooked, most of the valuable substances remain in the vegetables. Ingredients for 2 meals 350 grams of broccoli 2 cloves of garlic 1 tablespoon olive oil 2 tablespoons soy sauce 1 teaspoon of liquid honey 1 lime 1 teaspoon sesame oil 1 tablespoon sesame The preparation sequence Peel garlic cloves and chop into fine slices. Olive oil in a small saucepan, Cauldron warm and the garlic until golden over medium heat. Soy sauce and honey and cook gently for 1 minute. express lime. Add 1 tablespoon lime juice and sesame oil to soy mixture. Put aside. Sesame toast in a skillet light brown without fat. Clean broccoli in water, divide into florets and peel the thick stalk with a vegetable peeler. chop broccoli stalk into thin slices and line the bottom of a steamer so. Laying broccoli florets on the discs. Steamer in a suitable, sealable saucepan, Cauldron give, which is flat filled with water. Saucepan, Cauldron covered put on the stove to boil water and the broccoli dampen 6-7 minutes. take broccoli from the shock and mix with the sauce. With sesame seeds bring to the table. A bit of advice Steaming is a very gentle method of cooking, and she gets not just broccoli well. Also Romanesco cauliflower benefit. Especially tasty is a mixture of two vegetables. Per serving: 170 kcal

Chanterelles pan with mustard and chives Chanterelles pan with mustard and chives With the fiber-rich side dish you ever cover two-thirds of your daily requirement of iron - and all without meat! Iron plays an important role in the formation of blood and oxygen supply to the body cells. Chanterelles also contain a lot of vitamin D, which should be included strengthened especially in the sunless winter months. Ingredients for 2 meals 275 grams chanterelle 1 onion 1 bunch of chives 2 tablespoons oil Salt and freshly ground pepper 160 milliliters soy cream 1 tablespoon coarse mustard The preparation sequence clean chanterelles. (Heavily soiled mushrooms can clean in water and then spin dry in a salad spinner.) Peel onion and chop finely. clean chives in water, shake dry and chop into small rings. Oil heat in a frying pan. Mushrooms fry stirring 3-4 minutes at very high heat. Onion diced and cook over medium heat for 2-3 minutes. Season with salt and pepper. Add soy cream and let it boil 2 minutes creamy. With salt and pepper from the mill and stir in the mustard. Sprinkle the chives over. A bit of advice Outside the chanterelle time: The nature of the preparation sequence is also suitable for mushrooms that exist throughout the year. Then, access to the brown, also called rosé, because they are more aromatic than white heads. Per serving: 248 kcal

Red mullet in foil with Asian vegetables Red mullet in foil with Asian vegetables The gentle cooking in parcels volatilize neither aroma nor ingredients. The typical Asian spices stimulate the metabolism. Ginger relieves both headache colds and makes the blood less viscous. Serves 4 meals 1 piece of ginger (so about 40 grams) 1 small clove garlic 4 tablespoons soy sauce 1 teaspoon sesame oil 4 tablespoons rice wine or white wine 4 spring onions 1 large carrot 4 baby bok choy Salt and freshly ground pepper 2 tablespoons olive oil 12 red mullet (so to so about 50 grams) 2 Sternanise 4 teaspoons sesame The preparation sequence Ginger Peel and grate using a fine grater. with a teaspoon of grated ginger expressed through a tea strainer and collect the liquid. Peel garlic and finely shred. Ginger juice and garlic mix with soy sauce, sesame oil and rice wine. Clean spring onions in water, Clean and chop the long pieces in 3 centimeters. Clean carrot in water, peel and chop into very thin strips (julienne). clean Paksoi in water, cleaned and the leaves from the stems chop. Spring onions, carrots and bok choy together in boiling salted water for 2 minutes cooking, simmer (blanch), drain, cold deter and drain well. 4 pieces of aluminum foil so about 30 centimeters x 30 centimeters to crush. On each piece of aluminum foil spread 1/2 tablespoon of olive oil. Laying The 3 red mullet fillets on the foil and season with salt and pepper. Distribute vegetables on the fish pieces and season lightly with salt and pepper. Add the seasoning sauce over the fillets. Cut star anise in half. Dispense 1/2 star anise on each vegetable heap. Sprinkle with sesame seeds and close the film firmly. Fish packets on the medium hot grill without turning 10-12 minutes cooking, simmer. A bit of advice Sprinkle the fish with coriander leaves. The favorite herb Asia fits perfectly with the court and evaluates it on by vitamins, minerals and phytochemicals. Per serving: 276 kcal