Fitness Food Cookbook. Luke Eisenberg

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      2 cloves of garlic

      2 stalks parsley

      2 tablespoons olive oil

      Salt and freshly ground pepper

      175 milliliters of classic vegetable

      3 tablespoons balsamic vinegar

      The preparation sequence

      Clean mushrooms with a brush or a paper towel and chop into pieces of equal size.

      Peel garlic and finely shred.

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

      Heat oil in a skillet and garlic in it sauté 1 minute.

      Mushrooms and cook for 3-4 minutes until vigorously over high heat while stirring. Season with salt and pepper.

      Pour the broth.

      The parsley and leave to cook for 1 minute.

      Balsamic vinegar and cook for another 2-3 minutes. Leave to cool for 2 hours.

      A bit of advice

      A dish for almost all cases: The mushrooms taste as an appetizer as well as a starter or side dish. And if you like, they mixed sometimes with hot pasta or an omelette filled with it!

      Per serving: 69 kcal

Sardines Venetian style with onions and sultanas

      The protein-rich appetizer contains plenty of selenium. The trace element acts as a free radical scavenger in our body and has important functions in the thyroid metabolism.

      Serves 4 meals

      30 grams sultanas

      650 milliliters of white wine or grape juice

      4 red onions

      800 grams Sardine (ready to cook)

      Salt and freshly ground pepper

      5 tablespoons flour

      4 tablespoons olive oil

      3 allspice berries

      1 teaspoon coriander

      2 cloves

      2 bay leaves

      250 milliliters of white vinegar

      The preparation sequence

      cover raisins with a little white wine and soak 10 minutes.

      Peel the onions and chop into very fine slices.

      Clean sardines in water, remove any adhering scales.

      Sardine pat dry and season inside and out with salt and pepper.

      turn fish in flour. Tap off the excess flour carefully.

      3 tablespoons olive oil in a frying pan heat up. The sardine fry until golden brown on each side. Remove sardines, drain on absorbent paper and then lay side by side in a baking dish.

      The skillet wipe. sauté onion in remaining oil over medium heat while stirring for 4-5 minutes colorless. Spices and bay leaves give.

      Remaining white wine and vinegar pour.

      Sultanas add, heat again and simmer for 10 minutes. give marinade piping hot over the sardines and leave to cool. infuse covered 1 day in refrigerator with plastic wrap (marinate). In order for the shrimp not ice cold on the table, 30 minutes before serving to take out of the fridge.

      A bit of advice

      The double portion is made quickly. The antipasti can be stored for several days in the fridge - so you have more of it.

      Per serving: 424 kcal

Feiner fennel salad with thinly sliced salami

      The vegetables with the typical anise flavor protects with its high content of vitamin C, E and beta carotene, the cells against free radicals. Its essential oils also relieve colds and stomach and intestinal complaints.

      Serves 4 meals

      1 large fennel bulb (so about 500 grams)

      1 red onion

      1 small organic orange

      ½ lemon

      100 grams of fennel salami in very thin slices

      1 teaspoon honey

      1 teaspoon Dijon mustard

      Salt and freshly ground pepper

      3 tablespoons extra virgin olive oil

      The preparation sequence

      Clean the fennel, clean water, pat dry and chop the vegetable slicer or with the slicer into thin slices.

      Peel onion and chop finely. Rinse Orange hot, dry rub and rub about half the cup finely.

      express Orange and measure 2 tablespoons juice. also expressed lemon and measure 1 tablespoon juice.

      Preparing fennel and onions with salami slices on a plate decorative.

      Orange juice, lemon juice, honey, mustard, salt and pepper from the mill. Olive oil embezzled. The sauce over the ingredients pour, infuse 10 minutes and bring to the table.

      A bit of advice

      You can not get enough of anise flavor? Then roast one teaspoon fennel seeds without fat briefly in the frying pan and sprinkle it over the appetizer!

      Per serving: 193 kcal

Marinated green olives with fennel and orange

      Fat or fit? Although the latter, because olives contain fat, but still only 150 calories per 100 grams. Moreover, their oil from fatty acids composes that are positive for the body. The vast monounsaturated oleic acid z. B. has a favorable effect on the cholesterol level of skill by lowering the bad LDL cholesterol.

      Serves 4 meals

      350 grams of green olives with stone

      1 small red chili pepper

      1 red onion

      1 small fennel bulb (so about 200 grams)

      ½ bunch basil

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