Fitness Food Cookbook. Luke Eisenberg

Чтение книги онлайн.

СКАЧАТЬ zucchini flowers with pecorino and chili

      In the flowers of the garden pumpkins infected beta-carotene, and helps prevent fatty deposits in the arteries. Support is the yellow dye by olive oil. His unsaturated fatty acid helps to keep the blood lipids liquid.

      Serves 4 meals

      8 zucchini flowers

      1 dried red chili pepper

      3 stalks Oregano

      1 lime

      4 tablespoons olive oil

      50 grams pecorino cheese

      Salt and freshly ground pepper

      The preparation sequence

      The sharp outer sepals around the stem eliminate approaches.

      Open flowers carefully detach the punches and then the lower flowers ends from crushing.

      Chilli crumble. clean oregano in water, shake dry, pluck leaves, finely chop and add the squeezed lime juice in a bowl.

      Olive oil stir.

      Pecorino with a vegetable peeler planing fine.

      A grill pan to warm. Grill the flowers over medium heat around 4-5 minutes, then place on a plate, season with salt and pepper and sprinkle immediately with the marinade. give cheese on top and leave for 15 minutes.

      A bit of advice

      The season for zucchini flowers is short; mostly they are only offered in June. Anyone who wants to make the dish more satiating, sprinkled roasted sunflower seeds and it would be both the flavor as on the circulatory support by the unsaturated fatty acids.

      Per serving: 160 kcal

Marinated mozzarella with olives and dried tomatoes

      Olives and their oil are rich in oleic acid, a monounsaturated fatty acid. Thus they improve the relationship between the "good" and "bad" cholesterol, have a hypotensive action and curb inflammation in the vessels. Especially people with a high risk of cardiovascular disease benefit.

      Serves 4 meals

      ½ lime

      40 grams of green olives without stone

      50 grams of dried tomatoes (drained)

      2 tablespoons olive oil

      1 small dried chilli pepper

      250 grams of mozzarella (9% fat)

      black pepper

      Rosemary for garnish

      The preparation sequence

      The lime express Measure 1 tablespoon of juice. Olives and dried tomatoes finely shred.

      In a bowl with olive oil and lime juice mix. Chilli crumble and also mix in.

      Drain the cheese and cut into small pieces.

      mince mozzarella in slices or cubes

      Drizzle with the spiced oil and infuse at room temperature for 15 minutes (marinate). With little rosemary garnished bring to the table.

      Tips

      When buying of mozzarella on the packaging: Did she once inflated, is good taste there, the cheese may have already become bitter.

      Per serving: 183 kcal

Marinated Clams with chilli pepper and parsley

      The clams are low in fat, contain selenium and zinc for a properly functioning immune system. In addition, a portion of which already provides half the daily requirement of vitamin D, which also acts in the immune system: It pushes the immune cells, which can then react faster to attackers.

      Serves 4 meals

      1 kg clams (fresh or frozen)

      1 large onion

      2 cloves of garlic

      1 green chilli pepper

      ½ bunch of parsley

      ½ lemon

      2 tablespoons olive oil

      275 milliliters of dry white wine or fish stock

      Salt and freshly ground pepper

      The preparation sequence

      Scrub clams and provide for 1 hour in cold water; thereby changing the water once. (Thaw Frozen mussels.)

      Peel and chop onion and garlic Meanwhile in small cubes. Pfefferschote cut lengthwise in half, remove the seeds, clean water and chop into fine strips.

      clean parsley in water, shake dry, pluck leaves and coarsely chop. express lemon.

      Drain in a colander clams. Open mussels sort.

      Oil in a wide saucepan, Cauldron heat, sauté onion and garlic until soft. Pfefferschote add and also sauté briefly.

      Pour the white wine and cook once.

      Clams and cook covered over high heat about 4 minutes of boiling, simmer until all the mussels have opened, thereby shaking the saucepan, Cauldron several times.

      Clams with a slotted spoon from the saucepan, take Cauldron and enter on a plate. Mussels that have not opened, sort out.

      give parsley in the Sud, with salt, pepper from the mill and lemon juice.

      Sud pour over the clams and bring immediately or cooled on the table.

      A bit of advice

      The fresh clams nearing shopping The preparation sequence; they are not long lasting. As soon as the slightest hint of ammonia odor is noticeable, it may no longer be used.

      Per serving: 97 kcal

Mushrooms in balsamic vinegar with garlic and parsley

      Whether wild or cultivated mushrooms if mushrooms or chestnuts: The vegetable side shines through a high content of vitamin D. It is one of the substances of which we often take too little. Especially for vegetarians are fungi, a particularly valuable source of this bone strengthening vitamin, because they come otherwise mostly too short.

      Serves 4 meals

      425 grams mixed СКАЧАТЬ