Rediscover the taste
Mashed potatoes with chopped herbs
1 serving
300 g potatoes, sea salt, 80 ml milk, 20 g butter; 1 stalk of smooth parsley, 1/4 teaspoon grated peel of an organic lemon
Peel potatoes, cut into small pieces and cook in a little salted water for about 20 minutes.
Drain the potatoes. Add hot milk and the butter to the potatoes and crush everything with a whisk to a puree.
Rinse the parsley, pat dry and finely chop the leaves. Add the lemon peel and pour the mixture over the potatoes. Ready in 30 minutes; altogether approx. 370 kcal, E 8 g, F 20 g, KH 39 g
Semolina pudding with apple compote
1 serving
Semolina porridge: 200 ml milk, 1 tsp butter, 2 cardamom pods, 35 g spelled semolina, 3 tablespoons apple or pear syrup;
Apple compote: 1 apple (200 g), 1 small piece of cinnamon, 5 tablespoons apple juice, 1 piece of organic lemon peel, 1 teaspoon honey
For the semolina pudding: Boil milk, butter and mashed cardamom caps together. Sprinkle the semolina while stirring with a whisk, bring to the boil and let it swell on a low heat for 5 minutes. For sweetening stir in the thick juice.
For the apple compote: Peel the apple, quarter, remove the core and cut the Apfelviertel into thin slices. Boil all compote ingredients together in a small saucepan and fry in a closed pot over low heat for about 5 minutes. Ready in 20 minutes; altogether approx. 500 kcal, E 7 g, F 11 g, KH 165 g
Warm millet muesli
1 serving
50 g millet, 230 ml milk, 1 tsp honey, 1 pinch of ground cinnamon, 4 dried soft apricots, 1 teaspoon chopped hazelnut kernels
Soak rinsed millet overnight in 120 ml of milk and 80 ml of water.
Boil millet with the liquid, remaining milk, honey and cinnamon. Let it swell in a closed pot over a minimum of 25 minutes.
In the meantime, dice the apricots and lightly roast the chopped nuts in a pan without fat.
Stir the apricots and the nuts under the millet porridge.
Ready in 20 minutes; altogether approx. 410 kcal, E 14 g, F 13 g, KH 60 g
Vegetable soup with croutons
1 serving
1 potato (100 g), 1 parsley root (100 g or kohlrabi), 1 carrot (100 g), 1 small onion, 1 clove of garlic, 1 tbsp olive oil, 400 ml vegetable broth, 20 g of horn noodles, sea salt, freshly ground pepper, 1 Splash of lemon juice, 2 stems of marjoram
Peel the potato, parsley root (or kohlrabi) and carrot and cut into small pieces.
Peel onion and garlic and cut in half.
Heat oil in a pot. Brown onion and garlic halves with the cut surface slightly brown. Add pieces of vegetables, fry briefly. Add the stock, bring to the boil and cook for about 7 minutes until the vegetables are tender.
In the meantime cook the noodles separately in salted water and drain.
Remove the onions and garlic halves from the soup and season the soup with salt, pepper and lemon juice.
Add the noodles to the soup and sprinkle with the marjoram leaves. Taste again.
Ready in 20 minutes; a total of approx. 270 kcal, E 8 g, F 11 g, KH 34 g
Spaghetti with tomato sauce and mozzarella
1 serving
60 g spaghetti, sea salt; 1/8 l tomato juice, 1 tbsp creme fraiche, 1 tsp tomato paste, sea salt, freshly ground pepper, a little grained vegetable or chicken stock, 1 tsp honey; 30 g mozzarella cheese, 1 stalk of basil
Boil spaghetti in salted water until firm and drain.
Boil the tomato juice, stir in the crème fraîche and tomato paste and season with salt, pepper, broth and honey.
Slice mozzarella, rinse basil.
Put the tomato sauce over the spaghetti, put the cheese on top and sprinkle with basil leaves.
Ready in 25 minutes; a total of about 340 kcal, E 15 g, F 9 g, KH 48 g
Steamed salmon fillet on fennel vegetables
1 serving
150 g salmon fillet, 1/2 fennel tuber (100 g), 1 carrot (100 g), 1 tbsp olive oil, 80 ml vegetable or chicken broth, 1/4 tsp fennel seed, sea salt, freshly ground pepper, 1/2 teaspoon pink pepper berries
Rinse salmon, pat dry.
Quarter the fennel, cut out the stalk and slice the fennel (keep the fennel green). Peel carrot and cut into strips.
Heat oil in a pan. Add vegetables and sauté. Add broth and fennel seed and season with salt and pepper.
Lay salmon on top. Place well closing pan lid and steam for about 15 minutes.
To serve, sprinkle with coarsely crushed peppercorns and finely chopped fennel greens.
In addition: whole grain rice
Ready in 25 minutes; altogether approx. 330 kcal, E 30 g, F 20 g, KH 7 g
vegetable curry
1 serving
1 carrot (100 g), 100 g potato, 100 g cauliflower, 2 tbsp frozen peas, 1 tsp butter, 1/4 teaspoon each of cumin and mustard seeds, 1 ginger (1/2 cm), 1/2 shallot, 1 / 8 l vegetable broth, 3 tbsp coconut milk (canned or coconut flakes), 1/4 tsp turmeric, chilli powder, 1 dash lemon juice, sea salt, 2 stalks of fresh coriander
Clean vegetables and cut into cubes or divide into small florets. Thaw peas.
Heat the butter, add the cumin and mustard seeds and fry until they burst.
Add the peeled and chopped ginger and shallots and fry for a short time.
Add carrot and potato cubes and broth and cook for about 5 minutes.
Add cauliflower, peas and coconut milk, bring to the boil and cook for 5 minutes.
Season with turmeric, chili powder, lemon juice and salt.
Rinse cilantro, shake dry. Finely slice the leaves and stir in the curry.
Ready in 25 minutes;
a total of about 225 kcal, E 8 g, F 10 g, KH 24 g
Omelet on toast
1 serving
2 eggs, 3 tablespoons milk, sea salt, freshly ground pepper, 1 tomato, 11/2 teaspoons butter, 1 slice wholemeal toast, 2 chives straws
Whisk eggs and milk and season with salt and pepper.
Rinse the tomato, quarter, remove the seeds and finely chop the tomato quarters, removing the stalk.
Heat 1 teaspoon of butter in a small non-stick pan and let the egg milk stand at low heat with occasional stirring. ? Brush butter. Put the omelet out of the pan. Sprinkle with diced tomatoes, chives and possibly sea salt.
Ready in 10 minutes;
a total of about 340 kcal, E 19 g, F 22 g, KH 17 g
