Fitness Food Cookbook. Luke Eisenberg

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      When children eat with and you want to forego the sherry, replace the alcohol by vegetable broth.

      Per serving: 511 kcal

Mustard eggs with spinach and tarragon

      Although this vegetarian classics contains a considerable amount of grease, but the calories are well spent. Because eggs provide in addition to vitamins, minerals and omega-3 fatty acid abundant lecithin; of spinach contains a lot of folic acid. Both together ensure shiny hair, beautiful skin and strong nails, say some experts.

      Ingredients for 2 meals

      4 eggs (M)

      1 onion

      2 stalks tarragon (may substitute 1 / 2Teelöffel dried tarragon)

      125 grams of young spinach

      1 tablespoon oil

      160 milliliters soy cream

      2 tablespoons coarse mustard

      Salt and freshly ground pepper

      Tabasco

      The preparation sequence

      anpiksen eggs, put in boiling water and cook soft as wax in 6-7 minutes. Peel onion and chop finely. clean tarragon in water, shake dry, pluck leaves and finely shred. clean spinach in cold water in water and drain well.

      Oil heat in a frying pan and sauté the onions in it. Stir in soy cream and heat again.

      the spinach to the sauce and cook for 2 minutes.

      Stir in mustard and tarragon and season the sauce with salt, pepper and a few splashes of Tabasco.

      Drain the eggs and discourage short. Peel eggs and warm in the mustard sauce. These potatoes fits.

      A bit of advice

      Because free-range chickens eat a lot of green stuff, contain their eggs usually more bioactive plant compounds than that of animals without outlet. It is worthwhile to pay attention to quality.

      Per serving: 394 kcal

Spicy chicken curry with ginger and tomatoes

      Thanks to its high content of good usable protein saturates chicken enjoyable without overloading with fat calories. Fresh ginger and the abundance of spices contained in the paste invigorating and stimulate digestion gently.

      Ingredients for 2 meals

      350 grams of chicken breast

      50 grams Tikka Masala Paste

      3 tablespoons cream yoghurt

      3 small red onions

      1 piece of ginger root (so about 30 grams)

      1 tablespoon oil

      425 grams of canned tomatoes (drained)

      1 tablespoon tomato paste

      75 grams of soy cream

      Salt and black pepper

      Black cumin as desired

      The preparation sequence

      Chicken breast fillet rinse and pat dry. First, in thick slices, then chop into cubes.

      Tikka masala spice mix and cream yoghurt mix in a bowl, chicken cubes and blend it well. infuse Cover and refrigerate overnight (marinate).

      Peel the onions and chop into wide strips. Ginger, peel and finely chop. Oil heat in a frying pan, fry the onions and ginger for 2-3 minutes. Chicken diced and continue to fry for 1 minute.

      chop canned tomatoes little give with tomato paste and 125 milliliters of water in the frying pan, heat up again. Cover and cook over medium heat for 10 minutes.

      When cooked, pour little soy cream to again briefly heat again. Season with salt and pepper. Preparing with remaining soy cream. sprinkle If desired Nigella about. These brown rice fits.

      A bit of advice

      bring a green salad to the table: Thus, from the Curry a complete, easy low-carb eating.

      Per serving: 385 kcal

Asparagus and tomato salad with shrimps and dill

      The combination of various beneficial nutrients such as protein, fiber, potassium, vitamin A and C and unsaturated fatty acids does Galle, eyes, gastrointestinal tract and the blood pressure well.

      Ingredients for 2 meals

      1 lemon

      1 red onion

      1 bunch dill

      200 grams of cherry tomato

      150 grams prawns (ready to cook)

      2 tablespoons olive oil

      1 teaspoon agave syrup or honey

      Salt and black pepper

      500 grams of white asparagus

      The preparation sequence

      express lemon. Onion peel and chop into fine strips. clean Dill in water, shake dry and chop. Clean tomatoes in water and cut into two halves. lemon juice, onion, dill and tomatoes with shrimp, oil and agave syrup in a bowl. Add salt and pepper, and mix well.

      Clean asparagus in water and peel thoroughly with a vegetable peeler. Woody ends from crushing and the crushing rods diagonally into slices. Allow the asparagus tips throughout.

      Putting a sufficiently large saucepan, boiling pan with salt water for cooking and the asparagus in it for 4-5 minutes until al dente cooking, simmer.

      Drain asparagus in a colander and drain well.

      give still warm to the remaining ingredients and mix thoroughly. infuse 3 minutes again with salt and pepper from the mill and bring to the table.

      A bit of advice

      Even faster and slightly spicy: Take sometimes green asparagus, which needs only the lower end peeled to be.

      Per serving: 238 kcal

Roast beef rolls with pumpkin curd and Chinese cabbage

      Much protein and low in carbohydrates making filled rolls for optimum light dinner. They also provide the body with B vitamins and iron and are therefore good for nerves and oxygenation.

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