Fitness Food Cookbook

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.

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

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

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

Steamed cod with mustard sauce

This The preparation process is slightly lighter than the classic "cod in mustard sauce" for but rich in protein, iodine and vitamin D. With one portion can be the daily requirement of proteins and to the essential information needed for work the thyroid mineral iodine cover almost , Vitamin D is important for the storage of calcium in the bones.

Ingredients for 2 meals

2 cod cutlets (shingled, with backbone, so to so about 150 grams)

Salt and white pepper

1 tablespoon oil

50 milliliters of white wine

2 egg yolks

2 tablespoons tarragon mustard

1 tablespoon whipped cream (or soy cream for cooking and refining)

The preparation sequence

Rinse cod thoroughly, including the removal of the bones adhering blood.

A saucepan, Cauldron fill about 4 centimeters high with water, bring water to a boil. Fish with salt and pepper on all sides.

Line the bottom of a steamer or Dämpfkorbs brush with the oil.

Fish put in the basket and put into the saucepan, Cauldron. Put the lid on and steam the fish for 8-10 minutes over high heat, turning after 5 minutes. (The fish is done when the center bone chal- easily from the flesh and the skin can easily be removed.)

Meanwhile, for the sauce a little white wine, egg yolk and mustard with a large whisk in a bowl over hot water (water bath) pitch five minutes creamy.

Cream stir, season with salt and pepper. Place the fish on a plate and put the mustard sauce on the table. Serve with dill potatoes.

A bit of advice

The times when cod was caught so abundant that the whole of Europe ate it as a cheap fast fish are gone. Today he is one of the species that must be protected from extinction. therefore fish lovers should make sure that their cod comes from the declared yet as harmless fishing area of northeastern Arctic when shopping.

Per serving: 261 kcal

Baked salmon trout from the lemon salt crust

Salmon trout provides plenty of protein and vitamins B6, B12, D and niacin. They strengthen the bones, lower cholesterol levels and activate the stomach and intestines.

Serves 4 meals

1 salmon trout (as the 1.2 kg

4 fresh bay leaves

2 eggs (Size: L)

4 kg coarse sea salt

1 lemon

1 bunch dill

The preparation sequence

Rinse lemon in hot water, wipe dry the bowl and then rub fine. Cut lemon in half and squeeze. clean bay leaves in water, pat dry and share with your fingers into small pieces.

The Separating eggs (yolks otherwise use) and egg whites with a whisk frothy.

Sea salt and lemon juice and mix.

Lemon peel and bay also mix with the salt.

Line a baking sheet cake with ready blank parchment paper. Add approximately 1/3 of the salt mass in size and shape of trout on it.

clean Dill in water and shake dry. Spread half the dill stalks on the salt.

The fish rinse and pat dry. give remaining dill into the abdominal cavity.

Laying trout on the salt. Divide the remaining salt on it and press it down well with your hands; making sure that the trout is wrapped around it. In the heated, preheated oven tube Küchenherdbei 200 ° C (with convection: not recommended for gas: to position 3 controller) Bake 45-50 minutes on the middle shelf level.

Remove the fish after cooking in the oven and let it rest for 3 minutes. The salt crust gently break (works best with a sharpening steel, the back of a large, heavy knife or a meat tenderizer) and lift off. Trout with two spoons skin and detach from the bone. Place the fillets on a plate and bring to the table. Serve with small roasted potatoes and aioli or Hollandaise sauce.

A bit of advice

The salt crust seasons only discreetly; their main task is to prevent the evaporation of the water in the fish - thus the meat stays nice and juicy and aromatic. This also works with other whole fish! A rule of thumb for cooking can apply: If the salt crust is light brown, the content is just right.

Per serving: 198 kcal

Peter Fish cooked on a bed of tomatoes in the oven

The John Dory is easily identifiable by the black spots on the back. It provides few calories and fat and high in protein and iodine. The daily requirement of the mineral is already covered by one serving. Iodine is essential for the functioning of the thyroid gland.

Serves 4 meals

1 Peter Fish (ready to cook, headless, so around 1.5 kg)

700 grams of tomatoes (red, yellow and green)

1 bunch scallions

1 bunch basil

Salt and freshly ground pepper

3 tablespoons olive oil (best quality)

125 milliliters of dry white wine (or fish stock)

1 lemon

The preparation sequence

The John Dory cold rinse and drain on absorbent paper or a paper towel.

Clean tomatoes in water herauszerkleinern stem approaches wedge. chop tomatoes into slices and place on a lined finish cutting cake baking paper baking sheet.

Clean scallions, clean water, shred into thin rings and spread on the tomato. clean basil in water and shake dry.

salt and pepper vegetables, drizzle with oil and then put half the basil stalks.

Place the John Dory on the tomato slices and season with salt, white wine or fish stock pour and everything in heated, preheated oven at 180 ° C (with convection: 160 ° C, at gas mark 2-3) so bake about 25 minutes. (The Peter fish is done when the Rückengräte can easily be pulled out and the skin easily detaches from the fish.) Pluck Miscellaneous basil leaves and coarsely chop. Cut the end of cooking the lemon in half and squeeze over the John Dory, sprinkle with basil and bring to the plate on the table.

A bit of advice

If you do not get Dory, take plaice, a whole cod, pike or walleye. Note: Due to the different size of the fish, the cooking times may vary. As a supplement to Dory to recommend potatoes or bread - so that the nutrient balance improved in favor of carbohydrates.

Per serving: 332 kcal

Saithe in Parma Coat on courgettes

The protein-rich fish meal, you will cover the daily requirement for vitamin B12 and iodine. Vitamin B12 is required for the formation of red blood cells and is important for maintaining the protective nerve layer. The trace element iodine we stay mentally and physically fit and active.

Ingredients for 2 meals

2 Seelachsfilets (so around 170 grams)

2 slices of Parma ham (thinly sliced)

1 zucchini (so about 300 grams)

1 clove of garlic

2 tablespoons olive oil

3 tablespoons dry vermouth or black tea

100 milliliters of white wine or pear juice

100 milliliters of classic vegetable

Salt and freshly ground pepper

2 stalks of mint

The preparation sequence

clean fish in water, pat dry and season with pepper. Wrap each fillet with 1 slice of ham, possibly secure with wooden skewers.

Clean zucchini in water, wipe dry and clean. along shred on a vegetable slicer into thin slices.

Peel garlic and chop into fine slices.

1 tablespoon oil in a large saucepan, cook over medium heat boiler heat, sauté garlic colorless therein.

Zucchini and cook fry gentle stirring for 1 minute.

Vermouth, white wine and broth pour and cook covered over medium heat 6 minutes. Season with salt and pepper. keep warm on stove edge.

The remaining oil in a frying pan heat up. Pieces of fish fry over high heat on each side. Place on a baking sheet cake (possibly fat) and heated, preheated oven at 180 ° C (with convection: 160 ° C, at gas mark 2-3) 6 minute boil, simmer.

clean mint in water, shake dry, pluck leaves and coarsely chop. Under the courgettes lift. Distribute vegetables on plate and it put the fish.

A bit of advice

Fresh fish smells pleasantly of sea and salt water, fishy in any case. The Seelachsfilet best cook on the day of purchase.

Per serving: 291 kcal