Fitness Food Cookbook

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 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

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

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

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

Grilled slices of veal liver with raspberry vinegar glaze and fine herbs

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

Clear asparagus soup with egg custard

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 classically prepared with Hollandaise

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

Easy Hollandaise (based on yoghurt)

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 in soy cream with red pepper seasoning

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.

With paprika sprinkle soy cream and broth pour. Cook over medium heat for 8-10 minutes.

Meanwhile clean Dill in water, shake dry, pluck flags and finely shred. At the end of cooking seasoning the cabbage with salt and pepper and stir in the dill.

A bit of advice

Children are not large vegetable fans generally. In a creamy sauce, as here the soy cream, even the little ones like the cabbage. Preparing also can be kohlrabi, cabbage, cauliflower and broccoli.

Per serving: 208 kcal

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

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

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

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.