Hearty breakfast ideas
Bread with carrot cream cheese
(1 portion)
Ingredients: 1 small carrot, 1 tablespoon orange juice, 1/2 teaspoon wheat germ oil, 3 tablespoons granular cream cheese, 1 slice wholegrain bread, 1 tablespoon currant jelly, 1 teaspoon crème fraîche, 1/2 kiwi
Preparation: Peel carrot, grate, mix with juice and oil and let stand for five minutes. Then stir in the cream cheese. Toast the wholegrain bread and sprinkle with redcurrant jelly and top with carrot cream cheese and kiwi slices (approx. 295 kcal per serving, 8 g fat, 5 g fiber).
Peanut and apple bread
(2 portions)
Ingredients: 4 slices of whole wheat toast, 4 tablespoons low-fat cream cheese, 2 tablespoons crunchy peanut cream, 1 small apple, 4 tablespoons apple, lime or quince jelly
Preparation: Toast the bread slices in the toaster. Brush the toast first with cream cheese, then with peanut cream. Core the apple, dice finely and sprinkle on the toasts. Spread one tablespoon of jelly on each toast (approx. 380 kcal per serving, 13 g fat, 4 g fiber).
Black bread with tea sausage and fried egg
(4 servings)
Ingredients: 4 slices of black bread, 2 teaspoons of butter, 150 g of coarse tea sausage, 4 pickled cucumbers, 4 spring onions, 2 tablespoons of oil, 4 eggs, salt
Preparation: Brush bread with butter. Slice sausage and cucumbers. Slices of bread and sausage slices and top with cucumber slices. Clean the spring onion and cut into rings. Heat oil in a pan and fry four fried eggs. Salt lightly, place on the bread and garnish with spring onion rings (approx. 460 kcal per serving).
Eggs with beans
(3 portions)
Ingredients: 1 yellow pepper, 1 can of baked beans (capacity 400 g), 1 teaspoon of ground oregano, freshly ground pepper, fat for the molds, 3 eggs, 3 slices of bacon, 1 tomato, salt
Preparation: Quarter the pepper, core and finely dice. Mix the baked beans, oregano and pepper and heat. Put beans and peppers in three greased ovenproof dishes. Put one whipped egg on the beans. Bake in preheated oven at 200 degrees, convection 170 degrees, gas stage 3 for about 20 minutes. In the meantime finely dice the bacon and fry in a pan without fat over medium heat. Drain on kitchen paper. Cut the tomato into fine cubes. Salt and pepper eggs and sprinkle with bacon and tomato cubes (approx. 445 calories per serving, 17 g fat, 15 g fiber).
Egg salmon cream sandwiches
(2 portions)
Ingredients: 1 hardboiled egg, 1/2 zucchini, 2 tsp salmon or caviar cream from the tube, 3 tbsp horseradish curd, freshly ground pepper, 1/2 tsp lemon juice, 3 slices of whole grain sandwich bread, 1 tomato
Preparation: Slice egg. Set aside four egg slices. Finely chop the remaining egg slices. Finely grate zucchini. Mix the zucchini, egg, salmon cream and two tablespoons of cottage cheese and season to taste with pepper and lemon juice. Spread egg and zucchini cream on two slices of bread. Spread remaining slices of bread with the rest of the quark and place on the courgette bread. Cut bread into quarters, cover with remaining slices of egg and tomato slices and, if necessary, sprinkle with courgettes (per serving approx. 175 kcal, 8 g fat, 3 g fiber).
Eggplant Panini
(2 portions)
Ingredients: 1/2 eggplant, 2 tbsp olive oil, salt, paprika flakes or sweet and sweet paprika, 1 tsp sesame seeds, 2-3 spring onions, 100 g feta cheese, 2 tomatoes, 2 panini rolls or half an Italian bread (ciabatta), 1 tbsp Cream cheese or spread
Preparation: Slice aubergines lengthwise and fry in olive oil on both sides until light brown. Drain on kitchen paper. Salt and sprinkle with paprika and sesame. Clean the spring onions and finely dice. Slicing sheep cheese and tomatoes. Slice the panini and spread with cream cheese. Place aubergines, sheep's cheese, spring onion cubes and tomatoes on the lower half of the bread roll and cover with the bread rolls (approx. 640 kcal, 30 g fat, 7 g fiber per serving).
Sandwich with ham and beetroot
(1 portion)
Ingredients: 2 slices of flax seed bread, 1 teaspoon spicy mustard, 2 teaspoons cream cheese, 1/2 packet of cress, 1 leaf of Chinese cabbage or iceberg lettuce, 2 slices of hams, 3 slices of red beet from the glass
Preparation: Toast the bread slices in the toaster. Brush a slice with mustard, the second with cream cheese and sprinkle with sliced cress. Cover the mustard slice with Chinese cabbage, ham and beetroot and cover with the cress bread slice (approx. 250 kcal, 4 g fat, 8 g fiber per serving).
Herb Sandwich
(3 portions)
Ingredients: 50 g sauerkraut, 1 yellow pepper, 2 slices of mixed rye bread, 1-2 tablespoons of paprika or herb quark, 1 tablespoon roasted onions, 2 slices of cervelat sausage or fine salami
Preparation: Drain sauerkraut. Core the pepper and cut into very fine rings. Spread slices of bread with paprika quark. Cover a slice with sauerkraut, fried onions, rolled up cervelat sausage and pepper rings, cover with the second slice of bread and cut in half (405 kcal per serving, 17 g fat, 10 g fiber).
Brie with biplane
(1 portion)
Ingredients: 1 poppy wholemeal roll, 2 tbsp low-fat herbal cream cheese, 1/2 apple, 4-6 slices of cucumber, 50 g brie cheese
Preparation: Cut the rolls and spread with herb cheese. Core the apple. Rinse cucumber. Cut apple and cucumber into thin slices. Cover the lower half of the bread with apple, brie and cucumber slices and cover with the bread roll lid (approx. 360 kcal, 16 g fat, 5 g fiber per serving).
Rice salad with grapefruit
(3 portions)
Ingredients: 100 g parboiled rice, salt, 5 tbsp raisins, 1 orange, 2 tbsp crème fraiche, 1 tbsp sweet and sour chilli sauce or ketchup, 100 g salmon ham, 1 pink grapefruit, 1 ripe avocado, freshly ground pepper
Preparation: Cook rice in salted water according to instructions. Soak rinsed rinsins in freshly squeezed orange juice. Drain the rice on a sieve. For the salad dressing, mix raisins with juice, crème fraiche, chilli sauce and salt. Mix rice and salad dressing and refrigerate overnight. Cut salmon ham into thin strips and mix with rice. If necessary, season with salt and a little chili sauce. Peel grapefruit to remove the white skin. Cut grapefruit into segments. Catch the juice. Core the avocado, peel, slice and drizzle with the collected grapefruit. Arrange rice salad, grapefruit and avocado together and sprinkle with pepper (approx. 380 kcal, 17 g fat, 6 g fiber per serving).
Cheese terrine
(12 servings)
Ingredients: 200 g celery, 40 g cashew nuts, 1 orange, 300 g Danish blue cheese, 200 g low-fat cream cheese (16% fat), 200 g garlic soft cheese, freshly ground coarse pepper
Preparation: Clean celery, finely dice and mix with roughly chopped cashew nuts. Lay out a small springform pan (diameter 16 cm) with cling film. Peel the orange to remove the white skin. Cut off three thin slices of orange. Chop remaining orange, catch the juice and mix with the blue cheese and cream cheese. Season with pepper, spread orange slices and two tablespoons of selerium cubes on the bottom of the dish. Alternately layer cheese cream, celery cubes and thin garlic cheese slices into the mold. The last layer should be garlic cheese. Cover with clear film, press well and refrigerate overnight in the refrigerator. Pour cheese terrine onto a wooden board or a plate and sprinkle with pepper (approx. 180 kcal per serving, 13 g fat, 1 g fiber).
Mandarin Cheese Salad
(6 servings)
Ingredients: 4 tangerines or clementines, 100 g Swiss Ementaler cheese, 35 g pumpkin seeds, 75 g muesli fruit slices or muesli bars, 1 chicory, 100 g whole milk yoghurt, salt, 2-3 tbsp Chufras-Nüssli (fiber-rich earth mantle flakes / health food store substitute coconut flakes), freshly ground pepper
Preparation: Peel two tangerines, cut into slices and cut into slices. Roast pumpkin seeds lightly in a frying pan without fat. Finely chop the cereal bar, clean the chicory and cut into 1 cm thick strips. Yoghurt, the juice of the remaining tangerines, salt, pepper and Chufras-Nüssli stir. Mix all ingredients and yoghurt (approx. 160 kcal per serving, 8 g fat, 3 g fiber).
