Sugar-free diet Cookbook: 250 delicious recipes for an easy start into a sugar-free life. Including tips and tricks for a life without sugar

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Table of Contents Sugar-free diet Sugar is the root of many diseases Delicious cakes can also be made without sugar Spoiled for choice with the alternatives An herb has grown against sugar addiction Summary breakfast Fig and almond drink Open bread with vegetables Apple yogurt with granola Fruit porridge Quark buns Köfte with vegetables Nut and fruit porridge Apple muesli Cream cheese bread with vegetables Vegetable omelette Spinach and raspberry smoothie with yogurt Nut and fruit pancakes Porridge with nuts Green omelette with paprika Nut and berry waffles Cereal porridge Cocoa pancakes with raspberry curd Fruity quinoa mash Waffles with blackberry puree

Hearty bread and butter Oatmeal muesli with yogurt Fruit yogurt with oatmeal Whole grain bread with avocado Carrot buns Strawberry and peach smoothie Milk cream Apple cottage cheese Whole grain muesli with apple Fruit salad with nuts and spinach Vegetable rolls Simple microwave pancakes Quark thaler with apple slices Baked Tomatoes Fruit yogurt with a bite Scrambled bread Colorful omelette Main courses Colorful layered salad Cam with spinach Red roulades Green curry with prawns Fried gnocchi with spinach Potato catfish fillets with leek Crêpes with vegetables Rolled plaice with mixed vegetables Tofu skewers with lettuce Wrapped Victoria bass with puree Frittata with cream cheese

Fresh salad skewers Stuffed tomatoes with quinoa Stuffed eggplant Fried chicken breast with vegetables and dip Pork chop with risotto Lentil roast Italian style mushroom pancakes Potato and vegetable casserole with sheep cheese Simple, vegan pasta salad Grilled red pepper wraps shrimp pan Beetroot with dip Lentil patties with sauerkraut and puree Potato and parsnip soup Cheese Broccoli Soup Shrimp Fish Soup Mixed vegetable soup Vegetable and beef soup Salmon Cheese Soup Potato and Cream Soup Potato and shrimp soup Crab and herb soup Substantial vegetable soup Tomato and Cream Soup herbsoup Chinese style vegetable soup Easy potato casserole Fresh salad Oak leaf and pepper salad

Camembert cream in kohlrabi Bell peppers with cream cheese and curd cheese filling Filled savoy cabbage packets Zucchini stuffed with peppers Vegetable and cream casserole Spicy salad Fried vegetables Potato and Olive Salad Mixed raw vegetables with cheese Eggplant casserole Rice and vegetable pan with tofu Baked zucchini in creamy cheese sauce Herbs and vegetables pan Marinated vegetables with fresh goat cheese Feta tomatoes Pasta and cauliflower casserole Baked vegetables with dip Fried noodles with salmon and carrots Pineapple risotto with chicken breast Colorful vegetables with rice and chicken Marinated chicken legs with fried vegetables Raw food with warm turkey breast Spicy ribbon noodles Fillet of beef with rice and vegetables Baked potatoes with steak and dip Spicy fried lentils with lamb fillet Raw vegetables with chicken breast and lentils Fried potatoes with colorful vegetables Baked Chicken

Risotto with beans Lentil rolls with salsa Colorful stir-fry vegetables with cream cheese Pasta with diced tomato and ham Small potato and vegetable casserole Fried potatoes with goat cheese Quark potatoes Pancake soup Stuffed savoy cabbage leaves Potato and zucchini casserole with mozzarella Simple potato pancakes Endive salad with potatoes Italian style macaroni and iceberg lettuce White cabbage noodle casserole Herbal Spaghetti Classic jacket potatoes with quark Spicy ribbon noodles with mushrooms Tomatoes with pasta filling Tagliatelle with salmon sauce Tagliatelle with fried chicken breast and mushroom sauce Fruity and cheesy salad Lamb's lettuce with cheese and garlic Rice with redfish fillet Raw food platter with matjes Radish salad with yogurt Fresh salad with mozzarella Meaty lamb's lettuce Fish skewers with green bean salad Vegetable Chili

Tortelloni with vegetables in cheese sauce Rice with salmon cutlet Gratinated sole Plaice fillet with herb sauce Redfish fillet with crust and cucumber salad Kohlrabi soup with potatoes Foil curd potatoes Zucchini and carrot hash browns Baked potatoes with vegetables Pumpkin soup with potatoes Monkfish with lettuce and vegetables Colorful bean salad with tuna Spicy mackerel with lettuce Mushroom lamb's lettuce Pea salad with tuna Fennel egg salad Pumpkin and mushroom salad Mushroom and cheese salad Red cabbage and walnut salad Tuna Rice Salad Bean and feta salad Melon and feta salad with olives Mixed salad with pumpkin and blue cheese Cod on a bed of chard Potato noodles with vegetables Pumpkin salad with raspberry dressing Mushroom pan with rice Stuffed Swiss chard with goat cheese Rice peppers

Cheese noodles with colorful vegetables Warm rice and tuna salad Fried tuna fillet with vegetables Linguine with spinach and tuna salad Omelette topped with shrimp Seafood risotto Trout with rice and vegetables Rice with spicy cod Snacks Antipasti with vegetables and bacon Spicy bruschetta Camembert balls Vegetable sandwich Stuffed cucumber Small vegetable pumpernickel bites Sandwich tower Bell Pepper Sandwich Bell pepper salad with tomato and mozzarella plate Marinated mozzarella balls with sun-dried tomatoes Fruity camembert Crab avocado with herb dip Smoked trout with asparagus Asparagus and salmon platter with herb quark dip Cucumber and radish curd Open sandwich with tuna and tomato Quark with chives on pumpernickel Vegetable and cheese salad Simple onion pie with bacon Minced meat cake

Desserts Cheese baked apples Stuffed apples with cereals Turnip tops apple Herbal curd cheese with strawberries Milk buns and strawberries casserole Chocolate oatmeal Chia seed and plum cream Fruit quark with hazelnuts Blueberry yoghurt layered dessert Quinoa banana pancakes Chocolate covered strawberries Flaxseed Pudding Simple Kaiserschmarrn Oatmeal Hazelnut Cookies Banana and oatmeal waffles Carrot cookies with dates Pear and cinnamon soufflé Peaches with strawberry sauce Yeast cake with plums Berry cream cake Fruit cocoa bread Rhubarb curd cake Baked pears with walnuts Sweet potato pancakes Crêpes with fruit cream Millet and strawberry puree Fruit and oatmeal casserole Strawberry and melon salad

Baked peaches with almonds Orange semolina porridge Blueberry layer yogurt Crushed coconut pancakes Fruity rice pudding Chocolate orange curd Chocolate berry crepes Sweet fried noodles Mango with cream Pasta with fruit compote Choux pastry with cream Quark and apricot cake Apple pie with hazelnuts Chocolate beetroot cake Cupcakes with colorful vegetables beverages Pineapple yogurt drink Strawberry pineapple smoothie Buttermilk with ginger and orange Pineapple milk with pistachios Tomato juice Apple and melon drink Fruit iced tea Fruit coconut iced tea Pineapple and coconut smoothie Carrot and apple drink Tomato and artichoke drink Power drink Ice cold fruit tea

Smoothie favorite Blood orange drink Tutti-Frutti

Sugar-free diet Cookbook 250 delicious recipes for an easy start into a sugar-free life. Including tips and tricks for a life without sugar. Author: Jose Torres

content Sugar-free diet Sugar is the root of many diseases Delicious cakes can also be made without sugar Spoiled for choice with the alternatives An herb has grown against sugar addiction Summary breakfast Fig and almond drink Open bread with vegetables Apple yogurt with granola Fruit porridge Quark buns Köfte with vegetables Nut and fruit porridge Apple muesli Cream cheese bread with vegetables Vegetable omelette Spinach and raspberry smoothie with yogurt Nut and fruit pancakes Porridge with nuts Green omelette with paprika Nut and berry waffles Cereal porridge Cocoa pancakes with raspberry curd Fruity quinoa mash Waffles with blackberry puree

Hearty bread and butter Oatmeal muesli with yogurt Fruit yogurt with oatmeal Whole grain bread with avocado Carrot buns Strawberry and peach smoothie Milk cream Apple cottage cheese Whole grain muesli with apple Fruit salad with nuts and spinach Vegetable rolls Simple microwave pancakes Quark thaler with apple slices Baked Tomatoes Fruit yogurt with a bite Scrambled bread Colorful omelette Main courses Colorful layered salad Cam with spinach Red roulades Green curry with prawns Fried gnocchi with spinach Potato catfish fillets with leek Crêpes with vegetables Rolled plaice with mixed vegetables Tofu skewers with lettuce Wrapped Victoria bass with puree Frittata with cream cheese

Fresh salad skewers Stuffed tomatoes with quinoa Stuffed eggplant Fried chicken breast with vegetables and dip Pork chop with risotto Lentil roast Italian style mushroom pancakes Potato and vegetable casserole with sheep cheese Simple, vegan pasta salad Grilled red pepper wraps shrimp pan Beetroot with dip Lentil patties with sauerkraut and puree Potato and parsnip soup Cheese Broccoli Soup Shrimp Fish Soup Mixed vegetable soup Vegetable and beef soup Salmon Cheese Soup Potato and Cream Soup Potato and shrimp soup Crab and herb soup Substantial vegetable soup Tomato and Cream Soup herbsoup Chinese style vegetable soup Easy potato casserole Fresh salad Oak leaf and pepper salad

Camembert cream in kohlrabi Bell peppers with cream cheese and curd cheese filling Filled savoy cabbage packets Zucchini stuffed with peppers Vegetable and cream casserole Spicy salad Fried vegetables Potato and Olive Salad Mixed raw vegetables with cheese Eggplant casserole Rice and vegetable pan with tofu Baked zucchini in creamy cheese sauce Herbs and vegetables pan Marinated vegetables with fresh goat cheese Feta tomatoes Pasta and cauliflower casserole Baked vegetables with dip Fried noodles with salmon and carrots Pineapple risotto with chicken breast Colorful vegetables with rice and chicken Marinated chicken legs with fried vegetables Raw food with warm turkey breast Spicy ribbon noodles Fillet of beef with rice and vegetables Baked potatoes with steak and dip Spicy fried lentils with lamb fillet Raw vegetables with chicken breast and lentils Fried potatoes with colorful vegetables Baked Chicken

Risotto with beans Lentil rolls with salsa Colorful stir-fry vegetables with cream cheese Pasta with diced tomato and ham Small potato and vegetable casserole Fried potatoes with goat cheese Quark potatoes Pancake soup Stuffed savoy cabbage leaves Potato and zucchini casserole with mozzarella Simple potato pancakes Endive salad with potatoes Italian style macaroni and iceberg lettuce White cabbage noodle casserole Herbal Spaghetti Classic jacket potatoes with quark Spicy ribbon noodles with mushrooms Tomatoes with pasta filling Tagliatelle with salmon sauce Tagliatelle with fried chicken breast and mushroom sauce Fruity and cheesy salad Lamb's lettuce with cheese and garlic Rice with redfish fillet Raw food platter with matjes Radish salad with yogurt Fresh salad with mozzarella Meaty lamb's lettuce Fish skewers with green bean salad Vegetable Chili

Tortelloni with vegetables in cheese sauce Rice with salmon cutlet Gratinated sole Plaice fillet with herb sauce Redfish fillet with crust and cucumber salad Kohlrabi soup with potatoes Foil curd potatoes Zucchini and carrot hash browns Baked potatoes with vegetables Pumpkin soup with potatoes Monkfish with lettuce and vegetables Colorful bean salad with tuna Spicy mackerel with lettuce Mushroom lamb's lettuce Pea salad with tuna Fennel egg salad Pumpkin and mushroom salad Mushroom and cheese salad Red cabbage and walnut salad Tuna Rice Salad Bean and feta salad Melon and feta salad with olives Mixed salad with pumpkin and blue cheese Cod on a bed of chard Potato noodles with vegetables Pumpkin salad with raspberry dressing Mushroom pan with rice Stuffed Swiss chard with goat cheese Rice peppers

Cheese noodles with colorful vegetables Warm rice and tuna salad Fried tuna fillet with vegetables Linguine with spinach and tuna salad Omelette topped with shrimp Seafood risotto Trout with rice and vegetables Rice with spicy cod Snacks Antipasti with vegetables and bacon Spicy bruschetta Camembert balls Vegetable sandwich Stuffed cucumber Small vegetable pumpernickel bites Sandwich tower Bell Pepper Sandwich Bell pepper salad with tomato and mozzarella plate Marinated mozzarella balls with sun-dried tomatoes Fruity camembert Crab avocado with herb dip Smoked trout with asparagus Asparagus and salmon platter with herb quark dip Cucumber and radish curd Open sandwich with tuna and tomato Quark with chives on pumpernickel Vegetable and cheese salad Simple onion pie with bacon Minced meat cake

Desserts Cheese baked apples Stuffed apples with cereals Turnip tops apple Herbal curd cheese with strawberries Milk buns and strawberries casserole Chocolate oatmeal Chia seed and plum cream Fruit quark with hazelnuts Blueberry yoghurt layered dessert Quinoa banana pancakes Chocolate covered strawberries Flaxseed Pudding Simple Kaiserschmarrn Oatmeal Hazelnut Cookies Banana and oatmeal waffles Carrot cookies with dates Pear and cinnamon soufflé Peaches with strawberry sauce Yeast cake with plums Berry cream cake Fruit cocoa bread Rhubarb curd cake Baked pears with walnuts Sweet potato pancakes Crêpes with fruit cream Millet and strawberry puree Fruit and oatmeal casserole Strawberry and melon salad

Baked peaches with almonds Orange semolina porridge Blueberry layer yogurt Crushed coconut pancakes Fruity rice pudding Chocolate orange curd Chocolate berry crepes Sweet fried noodles Mango with cream Pasta with fruit compote Choux pastry with cream Quark and apricot cake Apple pie with hazelnuts Chocolate beetroot cake Cupcakes with colorful vegetables beverages Pineapple yogurt drink Strawberry pineapple smoothie Buttermilk with ginger and orange Pineapple milk with pistachios Tomato juice Apple and melon drink Fruit iced tea Fruit coconut iced tea Pineapple and coconut smoothie Carrot and apple drink Tomato and artichoke drink Power drink Ice cold fruit tea

Smoothie favorite Blood orange drink Tutti-Frutti

Sugar-free diet Some love it and can't get enough of it, others hate it and would like to get rid of it completely from the kitchen: For some, sugar is a staple that can be found in the fridge or in the fridge in the form of chocolate bars, gummy bears, ice cream and cakes Can be found in the office desk drawer and never runs out. For others, on the other hand, it is the cause of all evil, because countless diseases today are due to an improper diet with too much sugar. However, if you follow the reports of those who have switched to a sugar-free diet, the results are quite remarkable. For example, your skin should become more beautiful, you become fitter and more productive and, by the way, your body weight also falls. So apparently a sugar-free diet has a number of advantages, but what exactly is it all about? What are sugar substitutes? And how do you fight the cravings that every one of us occasionally assaults and that we are only too happy to satisfy with a chocolate bar or similar delicacies and do this with a wink with the apology that we are hypoglycated? In this book you will find out everything you need to know about a sugar-free diet and you will also receive some tips to make the switch easy.

Sugar is the root of many diseases Until a few years ago, fat was considered the most important culprit and the cause of countless diseases and malfunctions in the body. There was talk of unhealthy and healthy fats, some oils should be of higher quality than others, and those who wanted to lose weight naturally had to forego fat. All of this is certainly true and valuable, but while the focus has been on the importance of fat in diet and wellbeing, there is another ingredient in countless foods that has largely been ignored. It was only a few years ago that sugar became the focus and has become increasingly important. Some medical professionals even assume that sugar is even more harmful than fat. While in the past it was mainly known that sugar is harmful to the teeth, so that the teeth should be brushed after eating sweet food, things are very different today. Modern medicine knows that sugar is the cause of many diseases of our time. But why is that so? By nature, our bodies are conditioned to love sweet things. In its natural form, sweet things are mainly found in ripe fruit. However, this is not available all year round, which is why the consumption of sweet foods was previously mostly limited to a few weeks in summer or autumn. Today it is different, because

countless products are fortified with sweeteners in some form. Sometimes you don't even notice it in the taste, and especially with processed foods you have to look carefully at the ingredients to see that, for example, a lot of sugar has been added to a seemingly natural yogurt. In order to understand which processes sugar triggers in our body, it is important to distinguish between the different types of sugar. The best-known sugar is probably white granulated sugar. Its components are glucose and fructose. Another type of sugar is the starch found in carbohydrates. During digestion, the starch is broken down into its components, and the glucose is something of a fuel for the organism. The so-called complex carbohydrates are rich in fiber. This includes, for example, whole grain bread or pasta or vegetables. These foods keep you full for a long time and provide the body with the energy it needs. Simple carbohydrates obtained from processed foods behave differently. These include, for example, white flour, refined sugars or sweets. They make the blood sugar level skyrocket and throw it off balance. So basically there is no noticeable difference between consuming pure sugar and eating processed foods that consist only of simple carbohydrates. It is a little different with

fruit. Ripe fruit is rich in simple sugars with a high proportion of fructose. At the same time, however, it also contains a lot of fiber and therefore does not lead to a very sharp rise in blood sugar levels. If you now look at the effects that the consumption of sugar has on the organism, it quickly becomes clear what we do to our body if we do not pay attention to our diet. 1. Sugar can be addictive 2. Sugar causes cancer cells to grow 3. Diabetes and obesity are caused by sugar 4. Sugar damages the intestines 5. The performance of our brain is influenced by sugar But what exactly does that mean? 1. Sugar can be addictive Scientific studies have shown that the absorption of sugar in our brain triggers similar processes as when we consume cocaine. For a long time, medicine has not assessed this potential for addiction as having the appropriate significance. However, this addictive potential also explains very well why it is often easier to completely avoid sugar in all its variations than to reduce consumption just a little. This addictive potential also makes it clear why we don't want to do

without sugar. Body and mind get used to the pleasant effects that consumption triggers, so that you want more and more of them. Anyone who enjoys chocolate has already made the experience that it is almost impossible to only eat a row or even just a small piece. You keep reaching for the delicious, sweet pieces until nothing is left of a whole bar or box. In this case, the addiction has hit again, and even if we get angry with ourselves afterwards, it doesn't help. However, if we have in the back of our minds that the consumption of sugar can be addictive and that it is not a matter of imagination but of actual processes in the human body, it may be easier to reduce the consumption a little or even to stop it altogether. 2. Cancer cells can grow through sugar This notion actually sounds terrifying: Sugar stimulates the body to produce more insulin. Insulin isn't just important for blood sugar levels. It is also a hormone that speeds up and increases growth in the body. Tumors and cancer cells need fuel to grow, and when they consume more sugar, they get exactly this fuel. Now that doesn't mean that cancer has to be caused by sugar. However, there is a risk of promoting cancer cell growth once they are in the body. Cancer patients receive the best care from their doctors and

certainly also many helpful tips on how they can support their therapy in everyday life by changing their lifestyle. This also includes a change in diet. It is worth asking your doctor about this topic and finding out how he or she sees the change to a low-sugar diet. In this way, you can help your body to regenerate better through the right diet and to better survive the difficult phase of the illness. 3. Sugar promotes diabetes and obesity When the scales show a few kilograms too much, one likes to hear the tip that one has probably eaten too much candy. In fact, there is a link between increased consumption of sugar and sugary foods and obesity. If you take in too much sugar, you throw the body's satiety and hunger systems out of balance. The organism produces a lot of insulin through the increased absorption of sugar. This can lead to resistance to insulin over time. This also unbalances the hunger and satiety hormones in the body, creating a constant feeling of hunger. In the worst case, we can no longer correctly interpret the signals our body gives us. In addition, there is a strong release of the stress hormone cortisol in this situation. For most people, cortisol has a negative effect on weight, which means we gain weight faster. These processes in the body are

supplemented by a so-called metabolic syndrome. This syndrome leads to weight gain, high blood pressure and high cholesterol levels. This can lead to diabetes which, at an advanced stage, can only be treated with tablets and injections. 4. The intestinal flora is damaged by sugar In our intestines countless bacteria cavort, they are of elementary importance for digestion and our health. Over 70 percent of the human immune system is influenced by the intestines. If you consume excessive amounts of sugar, the intestinal flora becomes unbalanced. This weakens the immune system. The visible consequences are a poorer skin complexion and premature and excessive aging of the skin are also evident. Even our general mood and state of mind can be affected by an imbalance in the gut. Modern medicine has long underestimated the connections, but today we know how important a functioning intestinal flora is. Nobody wants to have a bad complexion either, which is why it is worth paying a little attention to the condition and keeping the intestinal flora in balance. It is also important to know that an intact intestine is essential for us to survive stressful times and that we stay healthy even in stressful situations. However, once the intestinal flora

is disturbed, it can no longer fully fulfill its protective function in the body, so that the entire body becomes more susceptible to diseases. 5. Sugar is not food for the brain Especially in exam situations or when things get stressful in the office, reaching for a chocolate bar is a tried and tested means of getting fit again quickly. The sweet taste and soft consistency seem to be comforting when things don't go as we imagine. However, medical studies show that there is a connection between high sugar consumption and various types of brain degeneration. The range of effects extends from small problems with concentration to serious illnesses. Research suggests that the intestines also play a major role here and that with an intact intestinal flora the brain can also be encouraged to perform at its best. Anyone who thinks that they do something good for themselves more often by quickly reaching for a chocolate bar in a stressful situation should know that medical professionals take a critical view of this and that it can be better not to console yourself with chocolate, but rather with a healthy one Grabbing food - even if at first glance it doesn't have the same effect as a comforter as a piece of chocolate.

If you look at these effects that a high consumption of sugar can have in the body, you probably want to do without the white substance immediately and completely. That's absolutely fine, because a sugar-free diet is not only healthy, but also very tasty. Those who eat sugar-free do not have to go without good food. All you have to do is make one or the other change in various habits, which, by the way, you can implement step by step. The result should show that it is worth the effort, because once you have done without industrially manufactured sugar for a while, you will feel better and become more vital and active. Above all, you also learn to appreciate foods with a natural sweetness that does not have to be reinforced by artificially produced refined sugar. You will probably feel the first effects after a few weeks. The complexion becomes cleaner and clearer, the skin becomes soft and even. If you have problems with blemished skin, you will get a grip on it more easily by consuming less sugar. If you have the feeling that you are tired and tired, this feeling can change noticeably after a while. You will feel vital, active and fun-loving and will simply cope better with your hectic everyday life. You will regain the joy of movement and may even take up and learn a new sport. These positive

effects are possible if you stay on the ball for a long time and stick to your sugar-free diet. If you want, you can of course start your new diet overnight and wait for the first effects to show. If you do not want to succeed, a cautious change is also possible and realistic. Of course, this is especially true if you are not alone in your project, but want to convince your family of your project. Perhaps you should try a delicious cake without sugar or with other delicacies that do not contain refined sugars. You will learn what you need to know about baking without sugar in the next paragraph.

Delicious cakes can also be made without sugar The most important ingredients for a cake are butter, flour, eggs, baking powder - and of course sugar. At least that's how we all learned it from our mothers and grandmothers. A cake has to taste sweet, otherwise anything that pleases is allowed. Baking a cake without sugar is hardly possible - or is it? In fact, the popular baked goods can also turn out extremely well without the sweet ingredient and convince even doubters. And so it is also possible to bake without sugar. But what do

you have to consider? Unfortunately, there is no patent recipe for the perfect cake without sugar. As a guide, however, you can simply leave out the sugar from most conventional recipes. As a rule, you can reduce the amount specified in the recipe by around 70 percent without changing the taste too much. Overall, the dough will rise a little less, but the taste does not change too much. You can easily replace the remaining third with alternatives such as birch sugar or coconut blossom sugar. These sugar variants are more digestible and contain more nutrients than normal refined white sugar. Anyone who wants to develop new recipes is usually faced with a challenge. For example, you can replace sugar with dried fruit or syrup. Soaked dates or plums taste very tasty, they are pureed after soaking and used as a sugar substitute. If you use a syrup to bake cakes or biscuits, the taste becomes a bit fruity, so that it is hardly noticeable that you have skipped sugar. If you don't want to do without the sweet taste, a sweetener can of course also be used. These include, for example, erythritol or xylitol. However, sugar in the cake does not only provide the sweet taste. It also ensures the beautiful, appealing brownish color, because the sugar it contains

caramelises due to the high temperatures. In addition, sugar and protein combine to give cakes and cookies a nice consistency. When baking without sugar, it can happen that the dough is not so even or that it becomes too firm and too dry. Ultimately, you should try out which alternative you like best. Maple syrup or agave syrup are welcome, but rice syrup, honey or date syrup are also suitable. If you want to sweeten without calories, you might opt for stevia or again for erythritol. Those who do without sugar because they only provide empty calories are better off with concentrated juices, dried fruits, whole grain cane sugar or rice syrup. Once you have modified and tried one or the other recipe, you will surely enjoy experimenting while baking and constantly developing new creations. Perhaps you will find one or the other variant that does not meet your expectations, but the selection of alternatives is so large that the right variant can be found for every taste. Baking without sugar is therefore possible and recommended for everyone who wants to eat a low-sugar diet and who does not want to do without sweet treats.

Spoiled for choice with the alternatives If you are thinking about how to replace sugar in

baking and cooking for the first time, you will probably find yourself faced with an abundance of alternatives that you have never heard of and of which very little can be imagined. There is a large range of sugar substitutes, sweeteners and concentrated juices of all kinds that can be used as substitutes. You probably have to try one or the other alternative before you find your favorite. In addition to the question of the right taste, it is of course also important to know why you want to avoid sugar. Would you like to sweeten with fewer calories? Or do you want to forego unnecessary “empty” calories? Is it more about finding a sweetener that keeps the blood sugar level stable? Such questions will accompany you in your search for the optimal alternative. Do not let yourself be confused by the wide range, just try out what makes sense to you and then let your taste decide. He will surely show you the way to the sugar alternative that is right for you.

Agave syrup Agave syrup is becoming increasingly popular. It is obtained from Mexican agaves; they contain a juice that is processed into thick juice. To do this, the tapped

juice must be boiled down. The color is used as a guide; a dark agave syrup is characterized by a particularly intense aroma of caramel. The sweet taste results from fructose - i.e. from fruit sugar - and from glucose, the well-known grape sugar. As a result, agave syrup has a low glycemic index. Agave syrup is unrefined and contains many minerals, secondary plant substances and trace elements. That is why it is associated with the predicate of a healthy substitute for sugar. Those who cannot tolerate fructose should not use agave syrup for sweetening. Agave syrup has a slightly liquid consistency, which is why it is easy to process in drinks or to round off muesli and cereal porridge. It is less suitable for baking because it browns very quickly at high temperatures. In addition, the dough is not as stable as it is necessary for a cake. honey Before sugar was made from sugar beets, honey was the only means of sweetening food. Depending on the type of honey, it contains up to 85 different types of sugar such as fructose, glucose, maltose or sucrose. So honey is ultimately just as unhealthy as sugar and also has a comparable calorie content. Honey becomes valuable due to its additional ingredients such as minerals, proteins, amino acids, vitamins, enzymes or

pollen. It becomes anti-inflammatory and antibacterial and is therefore suitable as a home remedy for a sore throat if it is stirred into hot milk. In addition, warm milk with honey is a popular sleeping drink for children. The calorie content is comparable to sugar, so honey cannot be considered a low-calorie alternative. Maple syrup Maple syrup tastes delicious in tea, and it is also a pleasure on sweet pancakes or crepes. The morning muesli can also be complemented well with it. Maple syrup comes from the trunk of sugar maple, the juice is tapped and then heated and thickened. Maple syrup is made up of sucrose and fructose. It contains fewer calories than sugar and honey, but the sweetening power is also lower. Due to the larger amount that is used for sweetening, it ends up having as many calories as sugar. The color of maple syrup ranges from a very light yellow to a dark brown. The color levels are divided into grades A to D. A dark maple syrup is rich in taste and also has many minerals, secondary plant substances and trace elements. Most of the maple syrup sold worldwide is produced in Canada, which is where it traditionally comes from.

Palm sugar Palm sugar is also known as coconut blossom sugar; it is still a relatively little-known sugar substitute. It is obtained from coconut palms, only the flowers are processed. The taste is reminiscent of caramel; it has nothing to do with coconut. Coconut blossom syrup has a low glycemic index. Therefore, he should not let the blood sugar level rise so quickly, so that less insulin is formed and cravings do not occur to a large extent. Whether this is the case, however, must always be tried out on a case-by-case basis, as there are no scientifically tenable studies on this. Rice syrup Rice syrup is also enjoying increasing demand; on the shelf you can usually find it near agave syrup and maple syrup. Rice syrup was actually developed in Japan, the taste is soft and mild and has a light caramel tone with a little nutty aroma. During production, the rice is first ground and then heated with enzymes and water. The starch of the grain is broken down into its sugars. The liquid then has to be filtered, at the end the syrup is thickened. Rice syrup is made up of glucose, multiple sugar and maltose; it does not contain fructose. Therefore, rice syrup should be recommended for people who do not tolerate fructose. Rice syrup has

slightly fewer calories than refined sugar, but its sweetening power is also lower, which is why the calorie content is often compensated for by a larger amount when consumed. The syrup can be used well in drinks or over desserts and is also suitable for baking. Stevia Stevia comes from South America and has been cultivated there for more than 100 years. In Asia, too, the sweet herb is used as a substitute for sugar. Stevia has been approved in Germany since 2011. Stevia can have a significantly higher sweetening power than normal table sugar, but it is calorie-free. As a result, it is processed in the metabolism without impairing the insulin balance, so that it is also suitable for diabetics. Our stevia products often have a bitter aftertaste. Xylitol The sugar substitute xylitol - also known as birch sugar - is produced artificially, which is why it is often referred to as an artificial sweetener. In nature it occurs, for example, in raspberries or strawberries, in cauliflower and other types of fruit and vegetables. Xylitol is said to be relatively well tolerated by the teeth, it can prevent tooth decay from

developing. For this reason, it has the predicate of a tooth-friendly sweetener. The term "birch sugar" is not entirely correct, however, because the sugar is produced exclusively synthetically and may only contain birch wood as a component. However, other woods or straw and grain bran can also be used for production. Xylitol is said to have a low glycemic index and a 40 percent lower calorie content than refined sugar. That is why it is often used as a sweetener in chewing gum, which is often advertised as “dental care chewing gum”.

Erythrite Erythritol is also one of the sugar substitutes. It is made from sugar alcohol and has no calories. The sweetening power corresponds to about 70 percent of sugar, a higher dosage is possible. Erythritol occurs naturally in ripe fruit, it is well suited for diabetics and also recommended for people who like to eat a calorieconscious diet and want to avoid artificially produced sweeteners such as aspartame. The sugar substitute can also be obtained with an organic seal because it can be produced from organic farming. An organic product

can therefore be recommended as an alternative if you want to sweeten calorie-free. So there are quite a few sugar substitutes out there, and they all have their advantages and disadvantages. Before you decide on your favorite, it is best to first think about what is important to you. Do you want to sweeten with low calories? Or should the blood sugar not be unnecessarily increased? Depending on your preferences, choose one or two suitable alternatives, whereby you should also pay attention to whether you are going to use the sugar substitute in cold or warm form. Then it depends on which alternative is best for your sugar-free diet.

An herb has grown against sugar addiction You now know what sugar does in your body and what means there are to replace refined sugar that is common in the home. Perhaps you have already dealt with sugar substitutes and discovered one or two favorites for yourself. Now you want to switch to a completely sugar-free diet. But how do you do that? You know all too well how great the risk is of reaching for a chocolate bar again on a stressful afternoon in the office, only to be annoyed with yourself afterwards ... But there are a few strategies

you can use to relieve uncontrollable lust to get a handle on sweets. Stick to the tips below and stick to them for a while. You will see that, step by step, you will find it easier to control your sweet tooth and only eat a piece of chocolate every now and then. That, in turn, is not bad at all, because nobody has to forbid one or two little pleasures. But you may also find that after a while, the cravings for chocolate and other sweet things go away on their own. By then, at the latest, you will have achieved your goal and successfully switched to a sugar-free diet. So what can you do to avoid sugar in the future? 1. Pay attention to your blood sugar A fluctuating blood sugar level is poison for anyone who wants to eat a sugar-free diet, because it triggers cravings. Start your day with a nutrient-rich breakfast. With carbohydrates you replenish your energy stores. Consume whole grain products, the fiber they contain has a very satisfying effect. Make sure you have a three to four-hour break between a snack and a meal. This will help your pancreas rest better. You should stop eating three hours before going to bed so that blood sugar remains constant throughout the night.

2. Rely on protein-rich foods Proteins have a satisfying effect; they are digested slowly. In addition, some proteins contain amino acids, which in turn are involved in the production of neurotransmitters with a satiating effect. Legumes, low-fat dairy products, grains, mushrooms, and lean meat are high in protein and work well for them. 3. Avoid Sweeteners Try to avoid sugar and all sweeteners for a period of two weeks. The first few days will probably be difficult, but the sugar cravings will decrease. Even after this phase, you should avoid refined sugar, juices with a high sugar content and sweets as much as possible. If it is too difficult for you to switch immediately, take it easy. Perhaps at the beginning you will only eat half a bar or two rows instead of a chocolate bar. You can dilute juices with water, and a spoonful of sugar is enough for the coffee. So you don't have to give up your sweet little treat right away. 4. Keep an eye out for hidden sugars Hidden sugars are very dangerous for your sugar-free life. It can be found in an incredible number of foods that you can buy in any supermarket. Often we don't even notice that plain

yoghurt contains sugar, and sauces or ketchup also get a better taste from sugar. Even in sausages, sugar is said to enhance the taste, so that you, the consumer, have no choice but to pay close attention to the labels and the small print. Terms such as lactose, fructose, sucrose, maltose, sweet whey powder or corn syrup unfortunately always mean sugar, and in the end it doesn't matter which components it is made up of. 5. Exercise and Get Enough This tip is perhaps the most fun on your way to your sugar-free diet: Try to exercise once a day. If you strive for a balanced and relaxed lifestyle, you can also learn a relaxation technique. Most importantly, get enough sleep so that you wake up refreshed in the morning. If the body regenerates sufficiently, there is no need to compensate for stress with chocolate and sweets. Make sure you are comfortable and doing well. After a short time, you will probably find that your craving for sweets is clearly decreasing - and that you have overcome your sugar addiction. You now know how to get started on a sugar-free diet. Go for it, take the first step, and then go slowly but consistently. After a few days, you will find that you are enjoying your new sugar-free life and that you are feeling better. Once you get started, it won't be difficult for you to stay on the

ball. Delicious dishes without sugar will certainly make you want to stick to your new diet and live without sugar in the future.

Summary Sugar is something like the new enemy in our kitchen. Until a few years ago, fats and oils in any form were frowned upon, today it is important to avoid sugar wherever possible. If you look at the effects that a high-sugar diet has on the entire organism, you can understand why this is so. Countless serious illnesses can be traced back to an unhealthy diet with too much sugar. If you want to make the switch to a sugar-free diet, you should also deal with sugar substitute products and sweeteners. Then it's time to make the switch and reduce your sugar consumption step by step.

breakfast Fig and almond drink

224 kcal / 7.2 g carbohydrates / 13 g protein / 14.8 g fat / per serving Ingredients for 2 people: 2 fresh figs 50 g unpeeled almonds 1 pinch of cinnamon 400 ml almond milk Preparation: Mix the almond milk with the almonds and leave to soak overnight. The next day, cut the figs in half and remove the pulp. Puree the fig pulp with the almonds, milk and cinnamon.

Open bread with vegetables 252 kcal / 29.4 g carbohydrates / 10.3 g protein / 8.6 g fat / per serving Ingredients for 4 persons: 50 g camembert 2 eggs 20 g cress 4 slices of whole wheat bread 50 g red grapes 1 tbsp olive oil 1 apple 1/2 cucumber

1 bell pepper 1 tomato Preparation: First, hard-boil the eggs for 8 minutes. Brush the bread slices with the olive oil and toast in a toaster. Wash the fruit and vegetables. Cut the cucumber and tomato into slices. Cut the remaining vegetables into small pieces. Dice the fruit. Quench the finished eggs, peel them and cut them into slices. Cover the slices of bread with the eggs, tomatoes and cucumbers. Sprinkle some cress over it. Then garnish the sandwiches with the remaining vegetables and fruit. Serve with the camembert.

Apple yogurt with granola 309 kcal / 38.4 g carbohydrates / 10.8 g protein / 10.5 g fat / per serving Ingredients for 2 people: 150 g low-fat yogurt 60 g of crispy oat flakes 1 apple 1 tbsp sunflower seeds 1 tbsp flaxseed meal 1 tbsp white sesame seeds Preparation: Mix the oat flakes with the sesame seeds and the sunflower seeds. Heat a pan and toast the oatmeal mixture in it without fat. Then take the pan off the stove and stir in the flaxseed meal. Wash, core and dice the apple. Mix the yogurt with the apple and serve. Sprinkle the oat grain mixture over the top.

Fruit porridge 342 kcal / 56.8 g carbohydrates / 11.2 g protein / 5.4 g fat / per serving Ingredients for 2 people: 1 pinch of vanilla flavor 2 pears 1 pinch of salt 1 orange 100 g fine oat flakes 1 passion fruit 200 ml low-fat milk 1 teaspoon honey Preparation: First wash and core the pears. Place the pear halves in the pan with the cut surface facing down and fry briefly without fat. Wash the orange and rub the peel. Then squeeze the orange. Halve the passion fruit and remove the pulp. Mix the pulp with the honey and the orange juice. Heat the milk and stir in the oatmeal. Bring the mass to the boil. Season the roasted pears with the vanilla. Serve the porridge. Top it with the passion fruit, the pears and the orange peel. Season the porridge with salt.

Quark buns 116 kcal / 16 g carbohydrates / 5 g protein / 3 g fat / per serving Ingredients for 10 servings: sesame 125 g whole wheat flour 2-3 tbsp milk (1.5% fat) 125 g wholemeal spelled flour 2 tbsp rapeseed oil 1 pinch of salt 125 g low-fat quark

1 teaspoon Baking powder Preparation: Mix the flour with the salt and baking powder. Mix the rapeseed oil with the low-fat quark. Add the milk to the flour mixture and knead into a dough. Then add the quark mixture and knead again. Shape the dough into rolls and sprinkle them with the sesame seeds. Lightly press the sesame seeds on and place the rolls on a baking sheet. Preheat the oven to 180 ° C. Bake the rolls in the oven for 15 minutes.

Köfte with vegetables 352 kcal / 39 g carbohydrates / 11 g protein / 14 g fat / per serving Ingredients for 4 servings: fresh spring onions 650 g pumpkin 1 tbsp tomato paste 1 tbsp oil Lime juice 300 g floury potatoes cumin 1 tbsp oil coriander 50 g celery marjoram 1 onion thyme

100 g red lentils 250 ml vegetable stock 50 g bulgur Preparation: Peel 500 g pumpkin and cut into wedges. Peel and dice the potatoes and celery. Peel and dice the remaining pumpkin. Peel and chop the onion. Bring the water to the boil and cook the potatoes and celery in it. Heat the oil in a separate saucepan and fry the onion in it. Then deglaze with the vegetable stock and add the bulgur and lentils. Then cook until the lentils are soft, stirring occasionally. Season the lentils with tomato paste, the spices and the lime juice. Form kofte from the lentil mass. Heat the fat in a pan and fry the kofte on both sides. Then fry the pumpkin wedges in the same pan. Wash the spring onions and cut into rings. Drain the potatoes and mash with the celery and 1 tablespoon of oil. Serve the pumpkin wedges with the köften, the spring onions and the vegetable puree.

Nut and fruit porridge 204 kcal / 29 g carbohydrates / 6 g protein / 7 g fat / per serving Ingredients for 2 servings: 10 g honey 60 g tender oat flakes 10 g chia seeds 300 g drinking water 10 g whole hazelnuts 40 g apple 10 g dried cranberries Preparation: First bring the water to the boil and stir in the oatmeal. Then close the pot and let the oat flakes swell without heat for 5 minutes. In the meantime, wash and grate the apple. Cut the hazelnuts and cranberries into small pieces. Mix both with the oatmeal and add the chia seeds. Season the porridge with the honey

and serve.

Apple muesli 202 kcal / 36 g carbohydrates / 6 g protein / 2 g fat / per serving Ingredients for 1 serving: cinnamon 1 apple Stevia 2 tbsp wholemeal flakes 130 ml milk Preparation: First peel and core the apple. Then dice and mix with the whole grain flakes. Then pour the milk over it and stir. Season the muesli with cinnamon and a little sweetener.

Cream cheese bread with vegetables 274 kcal / 41 g carbohydrates / 15 g protein / 5 g fat / per serving

Ingredients for 1 serving: 2 slices of whole grain rye bread 60 g cucumber salt and pepper 1/2 teaspoon dill 50 g of grainy cream cheese 1/2 teaspoon parsley 1 tbsp corn kernels 1/2 teaspoon chives 50 g cherry tomatoes 1/4 yellow pepper Preparation: First wash and grate the cucumber. Wash and chop the herbs. Core, wash and cut the peppers into strips. Wash and quarter the tomatoes. Mix the cream cheese with the herbs, cucumber and corn. Then season with salt and pepper. Spread the cream cheese on the bread slices and spread the tomatoes and peppers on top.

Vegetable omelette 271 kcal / 16 g carbohydrates / 22 g protein / 20 g fat / per serving Ingredients for 2 servings: 1/2 bed of garden cress 1 onion salt and pepper 2 teaspoons of chives 4 eggs 70 g cherry tomatoes 50 ml of milk 300 g frozen imperial vegetables

2 teaspoons of rapeseed oil Preparation: Peel and chop the onion. Wash the chives and cut into rolls. Wash and slice the tomatoes. Heat the oil in a pan and add the vegetables and onions. Cover the vegetables and cook at low temperature for 5 minutes. Mix the milk with the chives, the eggs and a little salt and pepper. Pour the milk mixture over the finished vegetables and cover the eggs and let them stand for 10 minutes. Wash the cress and pour over the finished omelette with the tomatoes.

Spinach and raspberry smoothie with yogurt 261 kcal / 27 g carbohydrates / 8 g protein / 12 g fat / per serving Ingredients for 1 serving: Peppermint leaves 1 apple 30 g raspberries 50 ml coconut milk 100 g baby spinach 75 g yogurt Preparation: Peel, core and cut the apple. Then mix with the remaining ingredients and puree. Arrange the finished smoothie and garnish with the peppermint leaves.

Nut and fruit pancakes 290 kcal / 42 g carbohydrates / 10 g protein / 8 g fat / per serving Ingredients for 2 servings: 75 g natural yogurt

1 orange 1 teaspoon rapeseed oil 1/2 mango 80 ml of milk 1 egg 25 g ground almonds 45 g wholemeal spelled flour Preparation: First peel the orange and cut it into small pieces. Peel and dice the mango. Mix the mango pulp with the orange. Separate the egg and whip the egg white until stiff. Mix the egg yolks together. Mix the almonds with the flour and stir in the milk. Then fold in the egg whites. Cover and let the dough rest for 20 minutes. Brush the oil into a pan and fry half of the batter on both sides. Then arrange the pancakes on a plate. Do the same with the rest of the dough. Spread the yoghurt with the fruit on one side of the pancake and fold it up.

Porridge with nuts 320 kcal / 36 g carbohydrates / 16 g protein / 11 g fat / per serving Ingredients for 1 serving: 1 teaspoon honey 15 g walnuts 60 g skyr 1 apple 75 ml milk 1 orange 20 g of crispy oat flakes Preparation: First chop the oatmeal. Then mix the nuts with the oat flakes and pour the milk over them. Cover and leave the mixture to stand in the refrigerator overnight. The next morning wash, core and dice the apple. Squeeze the orange and stir 2 tablespoons of orange juice into the apple. Then add the skyr. Season the oatmeal with the honey and serve. Scatter the apples on top

and serve.

Green omelette with paprika 320 kcal / 36 g carbohydrates / 16 g protein / 11 g fat / per serving Ingredients for 1 serving: 1 tbsp coconut oil 1 onion pepper 50 g green peppers nutmeg 2 tbsp cheddar cheese 2 eggs Preparation: First peel and chop the onion. Core, wash and dice the peppers. Grate the cheddar. Mix the eggs with the spices. Put the oil in a pan and let the eggs set in it. Then spread the vegetables and cheese over it. Turn the omelette and fry on the other side for 4 minutes.

Nut and berry waffles 384 kcal / 6 g carbohydrates / 15 g protein / 32 g fat / per serving Ingredients for 4 servings:

150 g blackberries 2 eggs 1 pinch of cinnamon 250 g ground almonds 1 pinch of vanilla flavor 3 tbsp coconut flakes 1 teaspoon of tartar baking powder 1 tbsp coconut milk Preparation: Whisk the eggs together and stir in the almonds. Then stir in the coconut milk, cinnamon, coconut flakes, vanilla and baking powder. Heat the waffle iron and fry the batter in portions. Wash and puree the blackberries. Serve the berry puree with the waffles.

Cereal porridge 392 kcal / 48 g carbohydrates / 9 g protein / 17 g fat / per serving Ingredients for 1 serving: cinnamon 3 tbsp cereals 1 banana 1 apple 20 g nuts 1 tbsp heavy cream some water Preparation: First grind the grain. Then mix with the water to a pulp. Cover the grain and let it soak for 3–8 hours. Peel and roughly cut the banana. Wash, core and dice the apple. Puree the banana with the apple and the cream. Chop the nuts. Serve the porridge with the puree. Scatter the nuts and cinnamon on top.

Cocoa pancakes with raspberry curd 564 kcal / 56 g carbohydrates / 34 g protein / 21 g fat / per serving Ingredients for 1 serving: 120 g low-fat quark 65 g flour 1 tsp almond sticks 100 ml of mineral water 1 teaspoon lime juice 1 pinch of sea salt 130 g frozen raspberries 1 egg 2 teaspoons of rapeseed oil 1/2 teaspoon liquid honey Vanilla pulp 1 teaspoon cocoa powder Preparation: Mix the water with the salt, vanilla pulp, flour, egg, honey and cocoa powder. Let the mass swell for a few minutes. Heat the oil in a pan and fry the batter into a pancake. Put the raspberries and lime juice in a saucepan and heat. Then mix with the quark. Remove the pancakes from the pan and toast the almond sticks in the same pan. Finally, serve the pancakes with the almonds and raspberry quark.

Fruity quinoa mash 353 kcal / 38 g carbohydrates / 14 g protein / 15 g fat / per serving Ingredients for 2 servings:

2 tbsp almonds 100 g quinoa 2 tbsp pumpkin seeds 300 ml unsweetened almond milk 150 g mixed berries 1/2 stick of cinnamon 1 teaspoon turmeric powder 1/4 teaspoon ground vanilla Preparation: First wash the quinoa. Then mix with the cinnamon, turmeric, almond milk and vanilla and bring to the boil. Let the mixture simmer over low heat for 15 minutes. Then let the mass swell for 10–12 minutes without heat. Remove the cinnamon from the pot. Wash and dry the berries. Chop the pumpkin seeds and almonds and lightly toast them in a pan without fat. Arrange the porridge. Pour the berries on top and garnish with the almonds and pumpkin seeds.

Waffles with blackberry puree 393 kcal / 6 g carbohydrates / 15 g protein / 33 g fat / per serving Ingredients for 4–5 servings: 150 g blackberries 2 eggs 1 pinch of cinnamon 250 g ground almonds 1 teaspoon Baking powder 1 tbsp coconut milk 3 tbsp coconut flakes Preparation: First whisk the eggs together. Then stir in the almonds. Then stir in the coconut milk, cinnamon, coconut flakes and baking powder. Heat the waffle iron and fry the batter in portions to make waffles. Wash and puree the

blackberries. Serve the waffles with the blackberry puree.

Hearty bread and butter 333 kcal / 52 g carbohydrates / 11 g protein / 8 g fat / per serving Ingredients for 2 servings: 1 handful of watercress 1 onion 4 tbsp cottage cheese 1 tbsp rapeseed oil 1 beefsteak tomato 4 slices of rye bread Preparation: First peel the onion and cut into strips. Heat the oil in a pan and steam the onions in it. Then stew the onions at a low temperature for 5–7 minutes. Toast the bread. Wash and slice the tomato. Cover the bread slices with the onions, 2 tablespoons of cheese and the tomatoes. Sprinkle the cress over the bread to serve.

Oatmeal muesli with yogurt 375 kcal / 58 g carbohydrates / 6 g protein / 12 g fat / per serving Ingredients for 1 serving: 10 g coconut flakes 200 g natural yogurt 2 apples 1 teaspoon honey 20 g of oatmeal

2 teaspoons of ground brown millet Preparation: Wash, core and dice the apples. Then mix with the rest of the ingredients and add the honey to taste.

Fruit yogurt with oatmeal 317 kcal / 38 g carbohydrates / 12 g protein / 12 g fat / per serving Ingredients for 2 servings: 1/2 handful of almonds 150 g low-fat yogurt 2 handfuls of strawberries 100 g of sugar-free oatmeal 2 handfuls of blueberries Preparation: Chop the almonds. Wash the berries. Serve the yogurt and sprinkle the oatmeal on top. Then add the berries and almonds and serve.

Whole grain bread with avocado 473 kcal / 44 g carbohydrates / 17 g protein / 24 g fat / per serving Ingredients for 2 servings: salt and pepper 2 eggs 4 slices of whole wheat bread 15 g pine nuts

1 avocado Preparation: Hard-boil the eggs for 8-10 minutes. Then rinse with cold water and peel. Roast the pine nuts in a pan without fat. Core the avocado and distribute the pulp on the bread. Halve the eggs and place on top of the avocado. Season the bread with salt and pepper and spread the pine nuts over it.

Carrot buns 235 kcal / 29 g carbohydrates / 17 g protein / 5 g fat / per serving Ingredients for 8 rolls: 400 g cream cheese 100 g carrots 25 g sunflower seeds 200 g low-fat quark 1/2 pk. Tartar baking powder 1 egg 1 teaspoon sea salt 300 g whole wheat flour Preparation: First peel and grate the carrots. Then mix with the quark and the egg. Mix the flour and baking powder with the salt and stir into the quark mixture. Preheat the oven to 200 ° C and place baking paper on a baking sheet. Divide the dough into 8 pieces and shape them into rolls. Scatter the seeds over the rolls and press down a little. Then spread the rolls on the baking sheet and bake in the oven for 30 minutes. Arrange the finished rolls with the cream cheese.

Strawberry and peach smoothie 191 kcal / 31 g carbohydrates / 11 g protein / 2 g fat / per serving Ingredients for 2 servings: 500 ml buttermilk 300 g fresh strawberries 1 mint stalk 2 peaches Preparation: Wash the strawberries and pat dry. Put 4 strawberries aside. Core and dice the peaches. Pluck the leaves from the mint and wash. Puree the strawberries with the mint, buttermilk and peaches. Arrange the smoothie and garnish with the remaining strawberries.

Milk cream 225 kcal / 23 g carbohydrates / 7 g protein / 11 g fat / per serving Ingredients for 6 servings: pepper 1/2 teaspoon cinnamon 1/2 teaspoon coconut oil 1 tbsp turmeric powder honey 1/4 teaspoon coriander powder 1 cup unsweetened milk 1 teaspoon ground ginger 120 ml of water Preparation: Mix the turmeric, cinnamon, ginger and coriander into the water. Boil the mixture for 5 minutes. Pour the thick mass into a sealable glass. Warm the milk and stir in 1 teaspoon of the mixture. Season the milk with spices and honey of your choice.

Apple cottage cheese 401 kcal / 39.5 g carbohydrates / 26 g protein / 14 g fat / per serving Ingredients for 2 servings: 2 tbsp walnut kernels 400 g of cottage cheese ground cinnamon 2 apples 4 tbsp sugar-free applesauce Preparation: Mix the cottage cheese with the cinnamon and applesauce. Wash, core and chop the apples. Chop the walnuts and stir into the cottage cheese. Then serve the apple cottage cheese and garnish with the apple pieces.

Whole grain muesli with apple 249 kcal / 24 g carbohydrates / 6.5 g protein / 4 g fat / per serving Ingredients for 2 servings: cinnamon 2 apples 250 ml low-fat milk 4 tbsp wholemeal flakes Erythritol Preparation: Wash, core and dice the apples. Mix the whole wheat flakes with the apples and pour the milk over them. Season the muesli with cinnamon and erythritol.

Fruit salad with nuts and spinach 270 kcal / 33 g carbohydrates / 4.5 g protein / 7 g fat / per serving Ingredients for 2 servings: Erythritol 4 handfuls of baby spinach 2 tbsp chia seeds 1 handful of raspberries 2 oranges 1 lemon 1 apple 2 handfuls of walnuts 8 strawberries Preparation: Wash the spinach and cut into small pieces. Then serve. Peel and fillet the oranges. Wash, core and cut the apple into wedges. Wash the strawberries and raspberries and cut into small pieces if necessary. Chop the walnuts and roast them in a pan without fat. Squeeze the lemon and stir together 2 tablespoons of lemon juice as well as the chia seeds and erythritol. Place the fruit on top of the spinach and drizzle with the chia seed mixture.

Vegetable rolls 256 kcal / 31 g carbohydrates / 4 g protein / 12 g fat / per serving Ingredients for 4 servings: parsley 4 whole wheat rolls Sea salt and pepper 1 red pepper 125 g mozzarella 1 green pepper 1 spring onion 1 yellow pepper 100 g spinach leaves

1 tomato 2 tbsp olive oil 1 onion 5–6 mushrooms Preparation: Halve the rolls. Then hollow out the lower half. Wash and dice the tomato. Core, wash and dice the peppers. Peel and dice the onion. Wash and slice the mushrooms. Wash the spring onions and cut into rings. Heat the oil in a pan and steam the spring onions in it. Chop the spinach and blanch. Dice the mozzarella and mix with all the vegetables. Season the mixture with salt and pepper and pour into the hollowed-out halves of the bun. Sprinkle the parsley on top and bake in the oven.

Simple microwave pancakes 352.5 kcal / 29 g carbohydrates / 19 g protein / 15 g fat / per serving Ingredients for 2 servings: Stevia 4 eggs 2 unripe bananas Preparation: Peel and puree the bananas. Whisk the eggs with the banana pulp. Pour half of the batter into a microwave-safe bowl with a lid. Then bake the dough closed for 3.5 minutes at 600 watts in the microwave. Do the same with the rest of the dough. Arrange the dough on a plate and sweeten with a little stevia.

Quark thaler with apple slices 93 kcal / 10 g carbohydrates / 6 g protein / 4 g fat / per serving Ingredients for 8 pieces: 1 teaspoon xucker 1 apple cinnamon 1 teaspoon lemon juice oil 1 egg 75 g whole wheat flour 1 teaspoon lemon peel 200 g low-fat quark 1 pinch of salt Preparation: Wash, core and halve the apple. Then cut into 8 slices. Drizzle these with lemon juice. Work the egg with the quark, lemon peel, flour and salt into a dough. Heat the oil in a pan and pour in the dough in 8 portions. Place an apple slice on each serving. Then bake the thalers on both sides. Finally, garnish the Quarktaler with cinnamon and xucker.

Baked Tomatoes 289 kcal / 24 g carbohydrates / 10 g protein / 16 g fat / per serving Ingredients for 2 servings: 4 soft goat cheese pieces 200 ml vegetable stock pepper 50 g quinoa 2 tbsp olive oil 4 tomatoes 1/2 lime

Iceberg lettuce Preparation: First bring the vegetable stock to the boil. Then wash the quinoa and simmer in the vegetable stock for 15 minutes. Wash the tomatoes and cut off half a cm in the upper part. Then hollow out the tomatoes with the seeds and the stalk. Wash and cut the lettuce. Preheat the oven to 200 ° C fan-assisted air. Squeeze the lime and mix the lime juice with the olive oil. Add half of the mixture to the quinoa and stir. Pour the quinoa mixture into the tomatoes and place a slice of goat cheese on each. Put the filled tomatoes in a baking dish and bake in the oven for 20 minutes. Arrange the salad and arrange the finished tomatoes on top.

Fruit yogurt with a bite 534 kcal / 76 g carbohydrates / 21.9 g protein / 11 g fat / per serving Ingredients for 2 people: 50 g dried berries 75 g raspberries 100 g of sugar-free muesli 75 g blueberries 100 g of oatmeal 500 g low-fat natural yogurt Preparation: Wash the berries and puree with the natural yoghurt. Serve the yoghurt and sprinkle the remaining berries as well as the muesli and oat flakes on top.

Scrambled bread 356 kcal / 38.3 g carbohydrates / 19.2 g protein / 12 g fat / per serving Ingredients for 2 people: salt and pepper 100 g cherry tomatoes 4 slices of whole grain rye bread 10 g chives 1 teaspoon rapeseed oil 5 g oregano 4 eggs Preparation: First wash the tomatoes and cut them in half. Wash and chop the herbs. Whisk the eggs with salt and pepper. Heat the oil in a pan and heat the tomatoes in it for 2 minutes. Then add the eggs and process into scrambled eggs while stirring. Then stir in the herbs. Place the scrambled eggs with the tomatoes on the bread slices.

Colorful omelette 302 kcal / 11.6 g carbohydrates / 16.1 g protein / 20 g fat / per serving Ingredients for 2 servings: salt and pepper 1 yellow pepper 50 g cocktail tomatoes 1 red pepper 50 g peas 2 tablespoons oil 4 eggs Preparation: First, remove the seeds from the peppers, wash them and cut them into strips. Wash and halve the tomatoes. Whisk the eggs with 30 ml of water, pepper and salt. Heat the oil in a pan and fry the peppers in it. Then pour the

eggs over it and spread the peas and tomatoes on top. Let the egg mixture set. Then turn the omelette and finish baking from the second side.

Main courses Colorful layered salad 453 kcal / 23 g carbohydrates / 17.9 g protein / 31 g fat / per serving Ingredients for 2 servings: 20 g pumpkin seeds 60 g yellow lentils pepper 75 g colorful cherry tomatoes 2 teaspoons of olive oil 1/2 mini romaine lettuce 1 teaspoon oil 1/2 red onion 50 g halloumi 1 avocado Preparation: First soak the lentils in water and then cook as directed. Wash the lettuce and tomatoes. Cut the lettuce into strips. Halve the tomatoes. Peel and slice the onion. Core the avocado and cut the pulp into slices. Dice the halloumi. Put the oil in a pan and fry the halloumi in it. Put the finished lentils in a glass. Layer the tomatoes, lettuce and onion on top. Then season with vinegar, olive oil and pepper. Layer the avocado slices and halloumi on top. Sprinkle the pumpkin seeds on top and drizzle again with olive oil, pepper and vinegar.

Cam with spinach 326 kcal / 29 g carbohydrates / 11.6 g protein / 17.8 g fat / per serving Ingredients for 4 servings: 1 liter of broth 1 bunch of parsley ground nutmeg 2 eggs light sauce thickener 130 g soft wheat semolina salt and pepper 60 g butter 150 ml milk (1.5% fat) 2 tomatoes 500 g fresh spinach leaves Preparation: First wash the parsley and chop the leaves. Whisk the eggs together and stir in the semolina. Melt 30 g butter and stir into the semolina with the parsley. Season the mixture with salt and let it swell. Wash the spinach. Wash and dice the tomatoes. Heat the remaining butter and stew the spinach in it. Then deglaze with the milk and cook with the lid closed for 8-10 minutes. Then add the tomatoes and heat. Season the spinach with salt, nutmeg and pepper and stir in some sauce thickener. Bring the broth to the boil. Shape the semolina into dumplings and let them steep in the broth. Serve the finished dumplings with the spinach.

Red roulades 464 kcal / 49.6 g carbohydrates / 23.6 g protein / 18.8 g fat / per serving Ingredients for 4 servings: 200 g country bread 1 kg of red cabbage 2 tbsp chopped herbs of your choice salt and pepper

250 g quark 4 tomatoes 300 ml of broth 400 g floury potatoes 2 spring onions 200 g tofu 3 tbsp olive oil 4 tbsp soy sauce Preparation: Remove the outer leaves and the stalk of the red cabbage. Bring the salted water to the boil and cook all the red cabbage in it. Then let it cool down. Wash, core and dice the tomatoes. Dice the tofu. Peel, wash and dice the potatoes. Mix the soy sauce with the tofu. Heat 1 tablespoon of oil in a pan and fry the tofu in it. Wash the spring onions and cut into rings. Place 2 cabbage leaves on top of each other. Mix the tofu with the potatoes, tomatoes and spring onions. Season the mixture with salt and pepper and spread over the cabbage leaves. Roll them up and fix them in place. Heat the remaining oil in a pan and fry the roulades on all sides. Then deglaze the roulades with the stock and bring to the boil. Then cover the pan and let the roulades stew for 40–50 minutes. Mix the chopped herbs with the curd. Season the herb quark with salt and pepper and serve the roulades with it.

Green curry with prawns 391 kcal / 56.8 g carbohydrates / 17.4 g protein / 10.3 g fat / per serving Ingredients for 4 servings: 4 tbsp chili sauce 1 jar of bamboo shoots 1-2 teaspoons of green curry paste 200 g Thai fragrant rice 200 g ready-to-cook prawns

salt and pepper 1-2 teaspoons lemon juice 4 carrots 1 papaya 6 spring onions 200 ml coconut milk 2 red peppers 150 ml of broth 3 tbsp sesame oil Preparation: First let the bamboo shoots drain. Bring the salted water to the boil and cook the rice in it for 8–10 minutes. Peel the carrots. Cut 2 carrots into slices. Grate the remaining carrots. Wash the spring onions and cut into rings. Wash the peppers and cut into small pieces. Heat 2 tablespoons of oil in a saucepan. Steam the carrot slices and the peppers in it. Then deglaze with the broth and coconut milk and bring to the boil. Then close the pot and cook the vegetables for 10 minutes. In the meantime, peel and core the papaya and dice the pulp. Mix the shredded carrots with 2 spring onions. Top with lemon juice, salt and pepper. Wash the prawns, dry them and stick them on skewers. Heat the remaining oil in a pan and fry the prawn skewers on all sides for 5 minutes. Add the remaining spring onions with the bamboo shoots and the rice to the vegetables and heat. Season the mixture with the curry paste and salt. Then arrange and serve with the prawn skewers. Serve with the salad and the chili sauce.

Fried gnocchi with spinach 493 kcal / 49.1 g carbohydrates / 15.9 g protein / 25.5 g fat / per serving Ingredients for 4 servings: nutmeg 40 g pine nuts salt and pepper

500 g chilled gnocchi Oregano leaves 2 tbsp olive oil 150 g goat cream cheese 2 shallots 200 ml of broth 600 g frozen spinach leaves 80 g of semi-dried tomatoes Preparation: Heat a pan without fat and roast the pine nuts in it. Then remove the pine nuts and fry the gnocchi with the oil in the same pan. Then put the gnocchi aside as well. Peel and dice the shallots. Put the spinach in the warm pan and sauté. Wash and chop the tomatoes. Add this to the spinach and deglaze with the stock. Then bring the spinach to the boil and cook for 5 minutes with the lid closed. Stir the goat cream cheese into the spinach and add the gnocchi. Heat everything again and season with salt, pepper, nutmeg and oregano. Garnish with the pine nuts to serve.

Potato catfish fillets with leek 547 kcal / 28 g carbohydrates / 34 g protein / 33 g fat / per serving Ingredients for 4 servings: nutmeg 800 g leeks 3 tbsp crème fraîche 3 tbsp vegetable oil 1-2 tbsp flour 100 ml vegetable stock 2 teaspoons of lemon juice 4 waxy potatoes 4 red-fleshed catfish fillets salt and pepper 2 egg yolks 2 teaspoons cornstarch

Preparation: First wash the leek and cut into rings. Heat 1 tablespoon of oil in a saucepan and steam the leek in it. Then deglaze with the broth and bring to the boil. Then close the pot and cook the leek for 10–15 minutes. In the meantime, peel and grate the potatoes. Then mix with the cornstarch, salt, pepper and egg yolk. Wash and dry the catfish fillets and drizzle with lemon juice. Then pour some salt and flour over it. Then cover the fish with the potato mixture on both sides and press down. Heat the remaining oil in a pan and fry the catfish fillets on both sides for 5–8 minutes. Mix the crème fraîche with the leek and season with nutmeg, salt and pepper. Serve the catfish fillets with the leek.

Crêpes with vegetables 379 kcal / 22 g carbohydrates / 12.4 g protein / 25.8 g fat / per serving Ingredients for 4 servings: 4 tbsp grated cheese 2 tbsp butter salt and pepper 100 grams of flour 100 g crème fraîche 1 egg 1-2 teaspoons of chopped tarragon 180 ml of milk 1 tbsp vegetable oil 150 g cherry tomatoes 1 leek 300 g chanterelles Preparation: Melt 1 tbsp butter and mix with flour, milk, egg and a little salt. Then let the

dough rest for 20 minutes. Heat the remaining butter in portions in a pan and bake 8 crepes from the batter. Wash and halve the tomatoes. Wash the chanterelles. Wash the leek and cut into rings. Heat the oil in a pan and fry the chanterelles and leek for 5 minutes. Then let it cool down and mix with the tomatoes, the crème fraîche and the tarragon. Season the mixture with salt and pepper. Distribute the vegetable mixture on the individual crêpes. Fold these up and sprinkle with the cheese. Then bake the filled crepes in the oven for 15 minutes at 180 ° C.

Rolled plaice with mixed vegetables 410 kcal / 15 g carbohydrates / 29 g protein / 25 g fat / per serving Ingredients for 2 people: nutmeg 100 g potatoes 3 tbsp milk salt and pepper Stevia 150 g leeks 1 tbsp oil 200 g carrots 4 tbsp pesto 40 g onions 4 plaice fillets 3–4 parsley stalks Preparation: Peel the potatoes. Bring the salted water to the boil and cook the potatoes in it for 20 minutes. Wash the leek and cut into rings. Peel the carrots and cut into slices. Peel and dice the onion. Wash the parsley and pluck the leaves. Wash the plaice fillets, dry them and season with salt and pepper. Then brush the plaice fillets with the pesto and sprinkle with the parsley. Then roll up and fix the fish. Heat the oil in a saucepan and sauté the onions. Then add the carrots and season with sweetener, salt and pepper. Steam the carrots and deglaze with 100 ml of water. Then add the leek and place the fish rolls on top. Close

the pot and cook the fish and vegetables for 10 minutes. Pour off the finished potatoes, allow them to evaporate and then mash them. Warm the milk and stir into the mashed potatoes. Season this with nutmeg and salt. Serve the vegetables with the fish rolls and the mashed potatoes.

Tofu skewers with lettuce 357 kcal / 16 g carbohydrates / 18 g protein / 25 g fat / per serving of tofu skewers 57 kcal / 6 g carbohydrates / 1 g protein / 3 g fat / per serving of salad Ingredients for 4 servings: For the skewers: 100 g pickled onions 2 pk. Smoked tofu 200 g cherry tomatoes 2 tbsp soy sauce 100 g sesame seeds 1-2 teaspoons agave syrup 1 tbsp cornstarch 1 tbsp mustard salt and pepper 1 teaspoon sesame oil 2 tbsp vegetable oil For the salad: salt and pepper 2 carrots 1-2 teaspoons of sesame oil 1 pk. Leaf salad mix 2 tbsp crema di balsamic vinegar 2 tbsp orange juice Preparation: First dry and dice the tofu. Mix the soy sauce with the two types of oil, agave syrup and mustard. Put the tofu cubes in this mixture and let it steep for 2 hours. Then dab off and season with salt and pepper. Mix the remaining

mixture with cornstarch. Turn the tofu again in the marinade and then in the sesame seeds. Wash the tomatoes. Drain the onions. Skewer the tofu alternately with the onions and tomatoes. Peel the carrots and cut into strips. Wash the lettuce. Mix the orange juice with the sesame oil and the crema di balsamico. Season the dressing with salt and pepper. Grill the tofu skewers on the grill in an aluminum dish for 6–8 minutes while turning. Mix the salad with the carrots. Pour the dressing on top and serve the salad with the skewers.

Wrapped Victoria bass with puree 563 kcal / 37 g carbohydrates / 45 g protein / 26 g fat / per serving Ingredients for 4 servings: 100 ml of hot milk 800 g floury potatoes 1 teaspoon chopped thyme salt and pepper 1 tbsp lemon juice 2 zucchini 800 g Victoria perch 1 bunch of young carrots 2 tbsp vegetable oil 80 g butter 40 ml of mineral water Preparation: First peel and quarter the potatoes. Bring the salted water to the boil and cook the potatoes for 20 minutes. Wash the zucchini and cut into slices. Then blanch the zucchini slices in salted water. Peel the carrots and cut in half lengthways. Heat 1 tbsp butter in a pan and fry the carrots in it. Then season with salt and pepper. Then deglaze with water and steam for 10 minutes. Wash, dry and chop the perch. Then drizzle with lemon juice and season with salt, thyme and pepper. Wrap the zucchini slices around the fish and secure. Heat the remaining oil in a pan and fry the zucchini on all sides. Melt the rest of the butter in a saucepan. Mash the finished potatoes and stir in the milk. Then add the butter and season with salt. Serve the

wrapped fish with the mashed potatoes. Serve with the carrots.

Frittata with cream cheese 428 kcal / 11.3 g carbohydrates / 21.1 g protein / 32.5 g fat / per serving Ingredients for 4 servings: salt and pepper 1 zucchini 3 tbsp chopped herbs of your choice 1 eggplant 2 tbsp flour 1 onion 100 g cream cheese 1 clove of garlic 6 eggs 100 g salami 3 tbsp olive oil 2 tomatoes Preparation: Wash and dice the aubergine and zucchini. Wash the tomatoes and cut into wedges. Peel and dice the onion. Peel and mash the garlic. Cut the salami into strips. Heat the oil in a pan. Steam the aubergine, zucchini, garlic and onion in it. Then add the salami and tomatoes. Mix the eggs with the herbs, cream cheese and flour. Season the mixture with salt and pepper. Put the egg mixture on top of the vegetables and cover the pan. Let the eggs set for 2-3 minutes. Preheat the oven to 160 ° C fan oven. Place the pan in the oven without the lid for 15–20 minutes and cook the frittata. Then cut into small pieces and serve.

Fresh salad skewers 394 kcal / 30.6 g carbohydrates / 15 g protein / 22.7 g fat / per serving Ingredients for 4 servings: 2 tbsp olive oil 1/2 cucumber 8 leaves of green lettuce 1 clove of garlic 200 g cherry tomatoes 200 g Greek yogurt 200 g flatbread 1-2 teaspoons of ajvar 200 g sheep cheese salt and pepper 1 red pepper Preparation: Peel and grate a quarter of the cucumber. Squeeze out the grated cucumber. Peel and mash the garlic. Mix the yogurt with the garlic, grated cucumber and ajvar. Then season with salt and pepper. Wash the peppers and cut into small pieces. Dice the sheep's cheese as well as the flatbread and the rest of the cucumber. Wash the lettuce. Wash and halve the tomatoes. Heat the oil in a pan and fry the flatbread in it. Then sprinkle with salt. Put the sheep's cheese with the flatbread, the tomatoes, the cucumber, the lettuce and the bell pepper alternately on skewers. Serve the skewers with the cucumber dip.

Stuffed tomatoes with quinoa 343 kcal / 53.6 g carbohydrates / 12.9 g protein / 6 g fat / per serving Ingredients for 4 servings: 2 cloves of garlic 100 g quinoa 1 baguette 4 beefsteak tomatoes

salt and pepper 100 g spinach 1-2 teaspoons of white wine vinegar 2 spring onions 1 tbsp walnut oil 100 g grilled peppers from the jar Preparation: Prepare the quinoa as instructed. Wash the tomatoes and cut off a lid in the upper third. Hollow out the tomatoes and cut the pulp into small pieces. Wash the spinach. Wash the spring onions and cut into rings. Dice the peppers. Heat oil in a pan and sauté the onions with the spinach for 3 minutes. Then add the quinoa and peppers and cook for another 3 minutes. Then season with salt, pepper and vinegar. Season the hollowed out tomatoes with salt and pepper. Put the vegetable quinoa mixture into the tomatoes and close with the lid. Place the tomatoes in an aluminum dish and cook it on the grill for 15–20 minutes. Cut the baguette into slices and toast. Peel and halve the garlic. Then rub the baguette with the garlic and serve with the filled tomatoes.

Stuffed eggplant 382 kcal / 8.9 g carbohydrates / 16.4 g protein / 31.1 g fat / per serving Ingredients for 4 servings: 100 g grated, spicy cheese 4 eggplants chopped rosemary needles salt chopped thyme 3 tbsp olive oil 200 g cream cheese 1 cauliflower 1 clove of garlic 1 onion Preparation:

Wash the aubergines and cut in half lengthways. Then remove the pulp. Leave a small edge in the process. Dice the aubergine pulp. Season the hollowed out eggplants with salt. Heat the oil in a pan. Fry the eggplant halves, cut side down, for 5–8 minutes. Then take it out of the pan. Wash the cauliflower and cut into florets. Peel and dice the onion. Peel the garlic and press it through a garlic press. Fry the aubergine pulp with the onion, cauliflower and garlic in the frying fat. Then deglaze with 100 ml of water and bring to the boil. Then cover the pan and cook the vegetables for 5 minutes. Mix the cream cheese with the vegetables and season with the spices. Finally, pour the mixture into the hollowed out aubergines and sprinkle the cheese over them. Preheat the oven to 180 ° C fan oven. Bake the stuffed eggplants for 20 minutes.

Fried chicken breast with vegetables and dip 520 kcal / 20 g carbohydrates / 35 g protein / 32 g fat / per serving Ingredients for 4 persons: 3–4 parsley stalks 500 g potatoes 200 g tomatoes 2 tablespoons oil 4 shallots salt and pepper 4 chicken fillets 1 avocado Colorful pepper Juice of one lemon 2 tbsp olive oil Preparation: Peel, wash and quarter the potatoes. Heat 1 tablespoon of oil in a pan and fry the potatoes for 15 minutes. Then season with salt and pepper. Core the avocado and cut the flesh into small pieces. Squeeze the lemon and pour some lemon juice over the avocado pulp. Then puree the avocado pulp and stir in the remaining oil. Season the puree with salt and colored pepper and

lemon juice. Wash and dry the chicken. Then season with salt and pepper. Heat the olive oil in a pan and fry the meat on both sides for 12 minutes. Peel and dice the shallots. Stir half of the shallots into the avocado dip. Wash, quarter and core the tomatoes. Then dice the tomatoes. Wash the parsley and cut into strips. Mix the tomatoes with the parsley, shallots and olive oil. Then season with salt and pepper. Slice the chicken and serve with the avocado dip, potatoes and tomatoes.

Pork chop with risotto 600 kcal / 28 g carbohydrates / 35 g protein / 39 g fat / per serving Ingredients for 1 person: parsley 120 ml vegetable stock basil 30 g whole grain rice salt and pepper 100 g bell pepper 1 pork chop 50 g carrots White pepper 50 g Swiss chard leaves 3 tbsp oil Preparation: Bring 100 ml of the vegetable stock to the boil. Add the rice and cook covered over low heat for 20 minutes. Peel and dice the carrots. Wash the peppers and also dice them. Wash the chard and cut into small pieces. Heat 1 tablespoon of oil in a pan. Steam the carrots in it. Then deglaze with the remaining vegetable stock. Add the peppers and the chard to the carrots and cook covered for 5 minutes. Finally add the vegetables to the rice and season with salt and pepper. Wash and dry the pork chop. Then season with pepper. Heat the remaining oil in a pan and fry the cutlet on all sides. Then season with salt and serve with the risotto.

Lentil roast 320 kcal / 43 g carbohydrates / 15 g protein / 9 g fat / per serving Ingredients for 4 servings: 3 tbsp oil 100 g lentils 1/2 bunch of parsley 100 g beluga lentils 2 tbsp lemon juice 1 onion 1 teaspoon salt 2 whole wheat rolls 1/2 teaspoon pepper 5 tbsp wholemeal flour 1 teaspoon dried marjoram Preparation: First wash the lentils and boil them with three times the amount of water for 30 minutes. Then let it soak for 10 minutes. Then pour off the lentils. Soak the rolls in water. Peel and chop the onion. Heat the oil in a pan and fry the onion in it. Then add the pepper and the marjoram and fry. Squeeze out the soaked rolls and mix with the lentils. Puree the mass. Stir in the onion with the spices. Add the flour to the lentil mixture and put it in a baking pan. Bake the lentils at 180 ° C for 80 minutes’ top / bottom heat.

Italian style mushroom pancakes 381 kcal / 22 g carbohydrates / 12 g protein / 26 g fat / per serving Ingredients for 4 servings: 4 tbsp grated Emmentaler 2 tbsp pasture butter 100 g crème fraîche 100 grams of flour 2 teaspoons of chopped tarragon

1 egg 1 tbsp rapeseed oil 175 ml milk 1 leek Sea salt and pepper 300 g chanterelles 150 g cherry tomatoes Preparation: First melt the butter and mix it with the egg, flour, a little salt and milk. Let the dough rest for 20-30 minutes. Then bake 8 pancakes from the batter. Wash and halve the tomatoes. Wash the leek and cut into rings. Heat the oil in a pan. Fry the mushrooms with the leek and leave to cool. Mix the mushrooms with the leek, tarragon, tomatoes and crème fraiche and season to taste. Fill the pancakes with the vegetable mixture and place in bowls. Sprinkle the cheese on top. Bake the pancakes in the oven at 200 ° C.

Potato and vegetable casserole with sheep cheese 420 kcal / 32 g carbohydrates / 16 g protein / 24 g fat / per serving Ingredients for 4 servings: 60 g black olive slices 600 g waxy potatoes 60 g green olive slices 2 zucchini 200 g sheep cheese 4 beefsteak tomatoes Sea salt and pepper 4 tbsp olive oil 1 tbsp chopped thyme

1 onion Preparation: First peel the potatoes and cut them into small pieces. Wash the zucchini and also cut into small pieces. Peel the onion and cut into wedges. Wash and dice the tomatoes. Heat oil in a pan. Fry the potatoes with the zucchini and onion in them. Mix the thyme with the tomatoes and season. Add the remaining vegetables to the tomatoes. Preheat the oven to 180 ° C. Put the vegetables in a baking dish and cover with aluminum foil. Cook the vegetables in the oven for 50–60 minutes. Then remove the aluminum foil and pour the sheep's cheese and olives over the casserole. Finally cook the casserole for another 20 minutes.

Simple, vegan pasta salad 579 kcal / 53 g carbohydrates / 24.1 g protein / 29.5 g fat / per serving Ingredients for 4 servings: 1-2 teaspoons of mustard 200 g of pasta without egg 2-3 tablespoons of vinegar salt and pepper 150 g vegan cheese 20 g pine nuts 250 g cherry tomatoes 400 g tofu 1 bunch of rocket 4–5 tablespoons of vegetable oil 100 ml orange juice Preparation: Bring the salted water to the boil and cook the pasta in it for 8–10 minutes. Then let the pasta cool down. In the meantime, heat a pan without fat and roast the pine nuts in it. Dice the tofu and mix with 50 ml orange juice

and 1 tablespoon oil. Then season the tofu with salt and pepper. Wash the rocket and pluck it into small pieces. Wash and halve the tomatoes. Dice the vegan cheese. Mix the remaining oil with the mustard and vinegar and season with salt and pepper. Mix all ingredients and serve the finished pasta salad.

Grilled red pepper wraps 308 kcal / 23.6 g carbohydrates / 6.3 g protein / 19.2 g fat / per serving Ingredients for 4 servings: 4 teaspoons of balsamic vinegar 2 tbsp sesame seeds 4 tortilla flat cakes 1 avocado 60 g rocket 1 teaspoon lemon juice 1 red pepper salt and pepper 1 yellow pepper Preparation: Heat a pan without fat and toast the sesame seeds in it. Core the avocado and puree the pulp with the lemon juice. Season the avocado puree with salt and pepper. Wash and dice the peppers. Wash the rocket and pluck it into small pieces. Brush the tortilla cakes with the avocado puree. Spread the rocket and diced paprika on top. Sprinkle the toasted sesame seeds on top and drizzle with vinegar. Roll up the flatbreads and fix. Then grill the wraps on all sides for 5–8 minutes.

shrimp pan 360 kcal / 11.9 g carbohydrates / 23.4 g protein / 22.1 g fat / per serving

Ingredients for 4 servings: 200 ml vegetable stock 1 red chilli pepper 80 g grilled peppers from the jar 40 g salted almonds 500 g green beans 40 g grated parmesan cheese 500 g broccoli 5 tbsp olive oil 200 g ready-to-cook king prawns Basil leaves salt and pepper 1 teaspoon lemon juice Preparation: Core, wash and chop the chilli pepper. Puree the almonds with a few basil leaves, the parmesan, the chilli pepper and 4 tablespoons of oil. Season the pesto with salt, pepper and lemon juice. Wash and dry the prawns. Heat the remaining oil in a pan and fry the prawns in it. Then take it out of the pan. Wash the broccoli and cut into florets. Wash and chop the beans. Cut the peppers into strips. Steam the broccoli with the beans in the frying fat. Then deglaze with the broth and bring to the boil. Cover the pan and cook the vegetables for 10–15 minutes. Add the peppers and king prawns and heat. Season the prawn pan with the pesto and serve.

Beetroot with dip 477 kcal / 34.1 g carbohydrates / 19.8 g protein / 28.4 g fat / per serving Ingredients for 4 servings: salt and pepper 800 g fresh beetroot 2 tbsp cut herbs of your choice 3 tbsp flour 1-2 tbsp medium-hot mustard 2 eggs

150 g sour cream 30 g breadcrumbs 250 g low-fat quark 30 g ground almonds 3–4 tablespoons of linseed oil 30 g flaked almonds Preparation: Wash the beetroot first. Bring the water to the boil and cook the beetroot for 10–15 minutes. Then let it cool down and peel. Then cut the beetroot into slices. Turn the slices in the flour. Whisk the eggs with the salt. Mix the ground almonds with the breadcrumbs. Turn the beetroot in the egg mixture and then in the breadcrumbs and almond mixture. Heat the oil in a pan. Fry the breaded beetroot slices on both sides. Mix the quark with the sour cream, herbs and mustard. Season the dip with salt and pepper. Arrange the finished beetroot and serve with the quark dip.

Lentil patties with sauerkraut and puree 303 kcal / 37 g carbohydrates / 12 g protein / 11 g fat / per serving Ingredients for 4 servings: parsley 500 g sauerkraut 2 onions 300 g floury potatoes 4 tbsp oil 50 g celery 1 tbsp mustard salt ground caraway seeds marjoram 100 g red lentils thyme 250 ml vegetable stock 50 g bulgur

Preparation: Drain the sauerkraut and serve. Peel and chop the potatoes and celery. Bring the salted water to the boil and boil the potatoes with the celery in them until soft. Peel and dice an onion. Heat some oil in a saucepan and fry the onion in it. Add the bulgur, lentils and vegetable stock and simmer, stirring occasionally. Season the lentils with the mustard and spices. Form patties from the mixture. Heat oil in a pan and fry the patties on both sides. Peel the remaining onion and cut into rings. Heat the oil again in a pan and fry the onion rings in it. Drain the potatoes with the celery and mash them together. Stir in 1 tbsp oil. Wash and chop the parsley. Serve the patties with the puree, the sauerkraut and the onion rings. Sprinkle with parsley.

Potato and parsnip soup 106 kcal / 14 g carbohydrates / 4 g protein / 4 g fat / per serving Ingredients for 4 servings: 1 chilli pepper 250 g potatoes 1 tbsp garam masala 250 g parsnips 1 tbsp rapeseed oil 1 onion 150 g carrots 500 ml vegetable stock salt and pepper 100 ml milk (3.5% fat) ginger Preparation: Peel and dice the potatoes, onions and parsnips. Bring the vegetable stock to the boil and cook the vegetables and onions until soft. Then add the milk and puree the vegetables. Peel and dice the carrots. Heat the rapeseed oil in a pan and fry the carrots in it. Wash and chop the chilli pepper. Add this to the

carrots and season with Garam Masala. Arrange the finished soup and spread the carrots on top.

Cheese Broccoli Soup 276 kcal / 16.3 g carbohydrates / 13.5 g protein / 17.5 g fat / per serving Ingredients for 4 persons: 1 tomato 300 g broccoli 10 g of garlic butter 500 g vegetable broth 2 slices of wholemeal toast bread 150 g Emmentaler ground caraway seeds 2–3 tbsp ready-made mashed potatoes nutmeg 1 egg yolk salt and pepper Preparation: Bring the vegetable stock to the boil and cook the broccoli in it. Put two florets aside. Puree the rest of the broccoli in the broth. Grate the Emmentaler and let it melt in the soup while stirring. Then stir in the mashed potatoes and bring to the boil. Remove the soup from the heat and stir in the egg yolks. Season the finished cheese and broccoli soup to taste. Dice the toast. Heat the garlic butter in a pan and toast the toast cubes in it. Wash and dice the tomato. Serve the soup and pour the toasted bread cubes and the tomato cubes over it. Garnish with the remaining broccoli florets.

Shrimp Fish Soup 428 kcal / 7.2 g carbohydrates / 58.1 g protein / 17.7 g fat / per serving Ingredients for 4 persons: salt and pepper 1 kg of fish fillet 250 ml white wine 200 g prawns Peppercorns 2 onions thyme 2 cloves of garlic 2 bay leaves 1 leek stick 3 tbsp butter 1 carrot 1/2 fennel bulb 1 parsley root Preparation: First cut the fish into small pieces. Remove the head and intestines of the shrimp. Cover the prawns and fish with water and bring to the boil. Then let it steep for 15 minutes. Peel the onions and cut into rings. Peel and chop the garlic. Cut the inside of the leek into rings. Peel the carrot and cut into sticks. Peel the fennel and cut into small pieces. Melt the butter and sweat the vegetables in it. Then add the bay leaves, the peppercorns, the thyme and the parsley root. Season the vegetables with salt and deglaze with the white wine. Add the vegetables with the sauce to the fish and let stand for another 15 minutes. Season the finished soup with salt and pepper.

Mixed vegetable soup 234 kcal / 28.3 g carbohydrates / 5.9 g protein / 10.6 g fat / per serving Ingredients for 4 persons: 1/2 bunch of parsley 800 g mixed vegetables of your choice

salt and pepper 2 potatoes 1 tbsp instant vegetable stock 1 onion 1 1/4 l of water 4 tbsp sunflower oil 60 g of peeled oats Preparation: Wash and chop the vegetables. Peel and dice the potatoes and the onion. Heat the oil in a saucepan and steam the onion in it. Then add the vegetables and cook with them. Deglaze with the water and stir in the oats and vegetable stock. Bring the soup to the boil. Then add the potatoes. Let the soup simmer for 20 minutes. Wash and chop the parsley. Season the soup with salt and pepper and serve. Garnish with the chopped parsley.

Vegetable and beef soup 336 kcal / 28.4 g carbohydrates / 27.2 g protein / 12.5 g fat / per serving Ingredients for 4 persons: 1/2 bunch of parsley 800 g mixed vegetables of your choice salt and pepper 2 potatoes 1 tbsp vegetable stock 1 onion 1 1/4 l of water 400 g of beef 60 g of oats 4 tbsp rapeseed oil Preparation: First wash the vegetables and cut them into small pieces. Peel and dice the onion and potatoes. Dice the beef. Heat the oil in a saucepan and steam the onion in it. Then add the vegetables and steam them too. Deglaze with the

water and stir in the broth and oats. Bring the soup to the boil. Then add the meat and potatoes. Let the soup simmer for another 20 minutes. Wash and chop the parsley. Season the soup to taste and garnish with the parsley.

Salmon Cheese Soup 459 kcal / 13.6 g carbohydrates / 26.6 g protein / 32.1 g fat / per serving Ingredients for 4 persons: dill 50 g carrots nutmeg 50 g leeks salt and pepper 1 stalk of celery 1 egg yolk 2 tbsp butter 1 teaspoon starch 400 ml fish stock 2-3 tbsp white wine 400 ml vegetable stock 200 g mountain cheese 250 g salmon Preparation: Wash and chop the leek. Peel and chop the carrots and celery. Heat the butter and steam the vegetables. Then deglaze with the vegetable stock and the fish stock. Let the soup simmer for 5 minutes. Then cut the salmon into small pieces and add to the soup. Let the salmon steep in it for 5 minutes. Grate the cheese into the soup and let it melt while stirring. Mix the wine with the starch and thicken the soup with it. Bring this to the boil again and take it off the stove. Finally stir the egg yolk into the soup and season with nutmeg, dill, salt and pepper.

Potato and Cream Soup

295 kcal / 14.5 g carbohydrates / 4.8 g protein / 24.0 g fat / per serving Ingredients for 4 persons: nutmeg 50 g soy flakes salt and pepper 1 onion 1 potato 1 leek 200 ml of cream 2 tbsp soybean oil 250 ml of broth Preparation: Peel the onion and cut into rings. Wash the leek and cut it into rings. Heat the oil in a saucepan and sauté the onion with the leek. Then deglaze with 150 ml of cream and the broth. Peel and dice the potato. Add these to the soup and cook for 10 minutes. Then puree the soup and stir in the soy flakes. Season the potato soup with salt, pepper and nutmeg. Whip the remaining cream until stiff and fold into the soup.

Potato and shrimp soup 209 kcal / 8.9 g carbohydrates / 7.4 g protein / 16.3 g fat / per serving Ingredients for 4 persons: 75 g crème fraîche 200 g potatoes 8 king prawns 100 g celeriac 2 cloves of garlic 4 tbsp cooking oil

marjoram 750 ml vegetable stock salt and pepper Preparation: Peel and dice the potatoes and celery. Heat 2 tablespoons of oil in a saucepan and fry the celery and potatoes in it. Then deglaze with the vegetable stock and cook for 20 minutes. Puree the soup and season with salt, marjoram and pepper. Peel and chop the garlic. Heat 2 tablespoons of oil in a pan and steam the garlic in it. Add the king prawns and fry on all sides. Then season with salt and pepper. Serve the soup and garnish with the crème fraîche and the king prawns.

Crab and herb soup 302 kcal / 9.5 g carbohydrates / 10.0 g protein / 24.6 g fat / per serving Ingredients for 4 persons: 100 g cooked crabs 1 bunch of fresh herbs of your choice 1/2 bunch of dill 1 onion salt and pepper 3 tbsp rapeseed oil 1 egg yolk 20 g of flour 200 ml whipped cream 1 l vegetable stock Preparation: Wash and chop the herbs. Peel and dice the onion. Heat the oil in a saucepan and steam the onion. Sprinkle the flour on top and let it sweat while stirring. Deglaze with the vegetable stock. Bring the soup to the boil and let it steep. Stir the herbs into the soup and puree. Then season the soup with the dill, salt and pepper. Whip the cream until stiff. Whisk the egg yolks. Stir the cream and egg yolk into the soup. Arrange the finished soup and garnish with

the shrimp.

Substantial vegetable soup 235 kcal / 23.1 g carbohydrates / 6.8 g protein / 12.7 g fat / per serving Ingredients for 4 persons: 2 tbsp flaxseed 3 onions parsley 2 cloves of garlic basil 4 stalks of white celery 2 tbsp avocado oil salt and pepper 500 ml vegetable stock Tabasco 4 sprigs of oregano 600 g tomatoes 4 potatoes Preparation: Peel and dice the onions. Peel the garlic and press it through a garlic press. Cut the celery into small pieces. Heat the avocado oil in a saucepan and sauté the celery, garlic and onions in it. Then deglaze with the vegetable stock and season the soup with oregano. Peel the potatoes and cut into cubes. Puree the tomatoes and stir into the soup. Cook these for 30 minutes. Season the finished soup with the spices. Sprinkle with the flax seeds to serve.

Tomato and Cream Soup

171 kcal / 15.6 g carbohydrates / 5.1 g protein / 9.7 g fat / per serving Ingredients for 4 persons: 100 ml whipped cream 1 can of peeled tomatoes 2 tbsp bread drink 500 ml vegetable stock 2-3 tbsp enzyme fermented cereals 1 slice of pumpernickel salt and pepper Preparation: Mix the vegetable stock with the tomatoes and heat. Then let it steep briefly. Crumble the pumpernickel. Heat a pan and roast the pumpernickel in it. Season the soup with bread drink, salt, pepper and fermented cereals. Drain the finished soup through a sieve. Finally, serve the soup and garnish with the whipped cream and the roasted pumpernickel.

herbsoup 150 kcal / 17.5 g carbohydrates / 4.4 g protein / 6.8 g fat / per serving Ingredients for 4 persons: Mineral water 1 clove of garlic 1 bottle of bread drink 30 g butter salt and pepper 40 grams of flour 2–3 teaspoons of fermented enzyme cereals 1 l instant vegetable stock 1 slice of white bread 2 bunches of fresh herbs of your choice

Preparation: First peel and chop the garlic. Melt the butter in a saucepan and stew the garlic in it. Then sprinkle the flour over it and sweat it. Deglaze with the vegetable stock and bring the soup to the boil. Then let it steep briefly. Chop the herbs and stir into the soup. Then puree the soup and season with salt and pepper. Toast the white bread in a pan without fat and cut into cubes. Season the soup with the grain and serve. Sprinkle the toasted white bread on top. Serve the bread drink with the water with the soup.

Chinese style vegetable soup 181 kcal / 23.7 g carbohydrates / 6.1 g protein / 6.9 g fat / per serving Ingredients for 4 persons: Mineral water 2 carrots 1 bottle of Dinkula 2 spring onions 4 slices of whole wheat bread 1 piece of celeriac 2-3 tbsp mung bean seedlings 1/2 red pepper Coriander green 100 g canned bamboo shoots salt and pepper 1 onion 1/2 teaspoon sambal oil 1/2 clove of garlic 1 tbsp cornstarch 2 tbsp sesame oil 5 tbsp sherry 750 ml meat stock 2 tbsp soy sauce Preparation: First wash the vegetables. Peel the carrots and cut into sticks. Wash and chop the coriander leaves. Cut the spring onions into rings. Dice the peppers. Cut

the bamboo shoots into sticks. Peel and dice the garlic and onion. Heat the sesame oil in a saucepan. Steam the vegetables, garlic and onion in it. Then deglaze with the meat stock and bring to the boil. Let the soup boil for 10 minutes. Mix the soy sauce with the cornstarch and sherry. Pour the mixture into the soup while stirring and bring to the boil again. Then season the soup with salt, pepper, sambal oil and the coriander greens. Serve the finished soup and sprinkle the mung bean seedlings on top. Serve the water with the dinkula with the soup.

Easy potato casserole 520 kcal / 47.5 g carbohydrates / 26.4 g protein / 24.4 g fat / per serving Ingredients for 4 persons: 1 teaspoon chive rolls 1 kg floury potatoes 20 g butter in flakes Salt and white pepper 200 ml cooking cream (15% fat) nutmeg 2 eggs 1 clove of garlic 200 g Emmentaler (30% fat in dry matter) 1 teaspoon olive oil Preparation: Peel the potatoes and slice them. Then season with salt, nutmeg and pepper. Peel and halve the garlic. Rub the garlic into an ovenproof dish and brush with olive oil. Grate the Emmentaler. Layer the potatoes in the pan and sprinkle cheese in the rows. Mix the eggs with the rest of the cheese and cream. Pour the mixture over the potatoes. Scatter the flakes of butter on top. Preheat the oven to 200 ° C. Bake the potato casserole for 60 minutes. Garnish with the chives rolls to serve.

Fresh salad 318 kcal / 26.6 g carbohydrates / 17.6 g protein / 14.3 g fat / per serving Ingredients for 4 persons: salt and pepper 1 lettuce parsley 4 yellow peppers chives 500 g tomatoes 2 tbsp olive oil 1 bunch of radishes 250 g low-fat yogurt 2 stalks of celery 2 slices of white bread 2 fennel bulbs 4 hard-boiled eggs Preparation: Wash all the vegetables. Cut the peppers into strips. Peel the fennel and cut into small pieces. Also cut the celery into small pieces. Cut the radishes into slices. Cut the tomatoes into eighths. Put the vegetables with the salad in a bowl. Toast and dice the bread. Then pour over the vegetables. Peel the eggs and cut them into slices. Put these on the salad as well. Mix the yogurt with the olive oil. Stir in the herbs and season the dressing to taste. Pour the finished dressing over the salad and serve.

Oak leaf and pepper salad 210 kcal / 13.1 g carbohydrates / 6.9 g protein / 13.2 g fat / per serving Ingredients for 4 persons: Salt and white pepper 400 g oak leaf lettuce 1/2 bunch of chives

1/2 bunch of radishes 2-3 sprigs of parsley 1/2 cucumber 1/4 beet of cress 1 carrot 1 teaspoon horseradish 4 tomatoes 1-2 teaspoons of mustard 2 onions 2 tbsp lemon juice 1 yellow pepper 200 g sour cream Preparation: Wash the lettuce and pluck it into pieces. Wash the vegetables. Cut the radishes and the cucumber into slices. Peel the carrot and cut into sticks. Cut the tomatoes into eighths. Core the peppers and cut into slices. Peel the onions and cut into rings. Mix the salad with the onions and the vegetables and serve. Mix the sour cream with the horseradish, lemon juice and mustard. Chop the herbs and stir into the dressing. Then season the dressing with salt and pepper and pour over the salad.

Camembert cream in kohlrabi 430 kcal / 9.1 g carbohydrates / 14.1 g protein / 9.1 g fat / per serving Ingredients for 4 persons: Gray burgundy 4 kohlrabi butter 1 carrot 1 tbsp chopped parsley 150 g crème fraîche salt and pepper 125 g camembert nutmeg

2 eggs 100 ml of cream Preparation: Remove the stems and leaves from the kohlrabi. Then peel the kohlrabi and carrots. Bring the salted water to the boil and cook the carrots and kohlrabi for 15–20 minutes. Then let it cool down. Then hollow out the kohlrabi and cut the inside into small pieces. Dice the carrots. Remove the rind of the camembert and cut into small pieces. Then mash the camembert. Stir the crème fraîche until creamy. Then stir in the camembert and add the cream and eggs. Stir the inside of the kohlrabi and the carrots into the camembert cream and season the cream with parsley, salt, nutmeg and pepper. Pour the mixture into the hollowed out kohlrabi. Brush an ovenproof dish with butter and add the rest of the camembert cream. Put the kohlrabi on top. Preheat the oven to 200 ° C and bake the kohlrabi for 15–20 minutes. Serve with the gray burgundy.

Bell peppers with cream cheese and curd cheese filling 210 kcal / 6.0 g carbohydrates / 9.5 g protein / 15.9 g fat / per serving Ingredients for 4 persons: garlic 2 red peppers salt and pepper 2 yellow peppers parsley 150 g cream cheese (60%) 2 tbsp Italian herbs 150 g low-fat quark

Juice of one lemon 2 tbsp rapeseed oil Preparation: Cut a lid off the top quarter of the pepper. Dice this lid. Core, wash and dry the peppers. Mix the quark with the cream cheese, rapeseed oil and lemon juice. Peel and chop the garlic. Stir this with the herbs, salt and pepper into the quark mixture. Pour the mixture into the peppers and pour the pepper cubes over it. Chill the filled peppers and then serve.

Filled savoy cabbage packets 105 kcal / 0.6 g carbohydrates / 4.2 g protein / 9.1 g fat / per serving Preparation for 4 people: salt and pepper 4 savoy cabbage leaves 3 tbsp sunflower oil 4 round fresh goat cheeses 1/2 clove of garlic 1 onion Preparation: Wash the savoy cabbage leaves. Bring the salt water to the boil and blanch the savoy cabbage leaves for 20–30 seconds. Then put off. Peel and dice the onion and garlic. Heat 1 tablespoon of oil in a pan. Stew the garlic with the onion in it. Spread out the savoy cabbage leaves. Cover each leaf with a goat cream cheese. Sprinkle the garlic and onion on top. Then season with salt and pepper. Fold the savoy cabbage into a packet. Heat 2 tablespoons of oil in a pan and fry the savoy cabbage packets on all sides.

Zucchini stuffed with peppers

318 kcal / 9.7 g carbohydrates / 10.84 g protein / 26.3 g fat / per serving Ingredients for 4 persons: 2 tbsp herbs of your choice 3 zucchini oil 1 yellow pepper 200 g grated cheese 1 green pepper 100 ml milk 1 red pepper 3 tbsp oil 1 onion 1 clove of garlic Preparation: Wash two courgettes and cut in half lengthways. Then hollow out the zucchini halves. Bring the water to the boil and blanch the zucchini in it. Wash and dice the peppers and the rest of the zucchini. Peel and dice the onion and garlic. Heat the oil in a pan and sauté the vegetables with the garlic and the onion. Brush an ovenproof dish with the oil. Add the zucchini halves and the vegetable mixture. Heat the milk and let the cheese melt in the milk while stirring. Pour the sauce over the zucchini and sprinkle with the herbs. Preheat the oven and bake the zucchini for 10–12 minutes.

Vegetable and cream casserole 394 kcal / 11.9 g carbohydrates / 16.7 g protein / 30.0 g fat / per serving Ingredients for 4 persons: parsley

2 kohlrabi 125 g camembert 2 carrots nutmeg 1 leek Salt and white pepper 250 g broccoli 2 eggs 1 onion 200 ml of cream 1 tbsp butter Preparation: Peel the kohlrabi and the carrots. Cut both into slices. Wash the leek. Cut the upper part into strips and cut the lower part into rings. Wash the broccoli and cut into florets. Bring the salted water to the boil and blanch the vegetables in it for 5–7 minutes. Peel and chop the onion. Grease an ovenproof dish with the butter. Drain the vegetables and place in the pan. Sprinkle the onion on top. Mix the eggs with the cream. Season the mixture with nutmeg, salt and pepper. Then pour the cream over the vegetables. Preheat the oven to 200 ° C. Bake the casserole in it for 20 minutes. Remove the rind of the camembert. Cut the camembert into slices. Cover the finished casserole with the Camembert and bake in the oven for another 5 minutes. Garnish with the chopped parsley to serve.

Spicy salad 616 kcal / 36.7 g carbohydrates / 16.7 g protein / 44.2 g fat / per serving Ingredients for 4 persons: 250 g flatbread 1 head of novita lettuce

salt and pepper 6 tomatoes 3 tbsp red wine vinegar 1 white onion 100 ml of oil 1 red onion 200 g sheep cheese 8 green peppers from the glass 100 g black olives Preparation: First wash the lettuce and pluck it into pieces. Wash and quarter the tomatoes. Peel the onions and cut into rings. Drain the peppers, olives and feta. Halve the peppers. Cut the sheep cheese into slices. Arrange the salad with the remaining ingredients. Mix the oil, vinegar and salt. Pour the dressing over the salad. Sprinkle some pepper over it and serve with the flatbread.

Fried vegetables 265 kcal / 11.6 g carbohydrates / 7.3 g protein / 21.0 g fat / per serving Ingredients for 1 person: 1 teaspoon herbs of Provence 400 g vegetables (eggplant, bell pepper, broccoli, zucchini, fennel, tomatoes and shallots) salt and pepper 1 clove of garlic 2 tbsp vegetable broth 2 tbsp rapeseed oil Preparation: Wash the eggplant and cut into slices. Sprinkle the aubergine slices with salt and let them steep. Then dry the slices and cut the aubergine slices in half. Divide the broccoli into florets and blanch in boiling water for 5

minutes. Peel the fennel and cut into small pieces. Peel and dice the garlic. Peel and dice the shallots. Wash the tomatoes and cut into eighths. Wash the zucchini and peppers and cut into small pieces. Heat the oil in a pan and steam the vegetables in it for 8-10 minutes. Then deglaze with the vegetable stock and season the vegetables with salt, pepper and the remaining spices. Let the fried vegetables stew again before serving.

Potato and Olive Salad 350 kcal / 16.7 g carbohydrates / 4.7 g protein / 28.9 g fat / per serving Ingredients for 4 persons: 6 tbsp oil 250 g potatoes 3 tbsp wine vinegar 250 g tomatoes rosemary 250 g green beans tarragon 250 g lettuce hearts salt and pepper 1 onion 150 g black olives Preparation: First boil the potatoes. Then quench, peel and cut into small pieces. Wash the tomatoes and scald them with boiling water. Let the tomatoes soak in the water for 1 minute. Then skin, core and cut the pulp into eighths. Wash the beans. Bring the salted water to the boil and cook the beans in it. Then rinse the beans and let them drain. Divide the lettuce hearts into leaves and pluck them into small pieces. Peel the onion and cut into rings. Drain the olives. Mix all ingredients and serve. Mix the oil with the vinegar, salt, herbs and pepper. Stir the dressing into the finished salad.

Mixed raw vegetables with cheese 483 kcal / 12.8 g carbohydrates / 14.3 g protein / 41.3 g fat / per serving Ingredients for 4 persons: salt and pepper 2 carrots 4 tbsp wine vinegar 1 kohlrabi 8 tbsp rapeseed oil 1 stalk of celery 75 g walnut halves 1/2 cucumber 120 g mountain cheese 1 red pepper 1 apple 1/2 bunch of radishes Preparation: Wash the vegetables. Peel the carrots and cut into sticks. Also cut the kohlrabi into sticks. Cut the celery and cucumber into slices. Cut the peppers into rings. Quarter the radishes. Core the apple and cut into wedges. Arrange the vegetables with the fruit. Slice the cheese and spread over it. Sprinkle the raw vegetables with the walnuts. Mix the vinegar with the oil and season the dressing with salt and pepper. Spread the dressing over the raw vegetables.

Eggplant casserole 450 kcal / 10.6 g carbohydrates / 25.0 g protein / 33.9 g fat / per serving Ingredients for 4 persons: 50 g grated parmesan cheese 750 g eggplant 250 g mozzarella

salt 1 pk. sieved tomatos Flour 1/2 cup extra virgin olive oil Preparation: Brush an ovenproof dish with oil. Peel and slice the aubergines. Then salt the aubergine slices on both sides and let them steep for 20–30 minutes. Dry the aubergine slices and turn them in flour. Heat some oil in a pan and fry the aubergine slices on both sides. Drain the slices. Cut the mozzarella into slices. Preheat the oven to 200 ° C. Pour half of the tomatoes into the pan. Place half of the aubergine slices on top and spread half the mozzarella on top. Sprinkle with half of the parmesan cheese. Repeat the process with the remaining ingredients. Cover the casserole with aluminum foil and bake in the oven for 20 minutes. Then remove the aluminum foil and bake the casserole for another 10 minutes.

Rice and vegetable pan with tofu 534 kcal / 63.8 g carbohydrates / 24.2 g protein / 18.7 g fat / per serving Ingredients for 4 persons: 1-2 teaspoons of wheat starch 250 g rice 1 cup of vegetable broth 100 g mushrooms Chinese spice 2 carrots 100 g leeks 4 tbsp sherry 1 red pepper 4 tbsp soy sauce 2 chili peppers salt and pepper 3 red onions 4 tbsp sesame oil

some pointed cabbage leaves 1 walnut-sized piece of ginger 10 g bean sprouts 400 g tofu 100 g sugar snap peas Preparation: Cook the rice as directed. Wash the vegetables. Quarter the mushrooms. Peel the carrots and cut into sticks. Cut the leek into rings. Chop the bell pepper, tofu and pointed cabbage leaves into small pieces. Core the chilli peppers and cut into rings. Peel and chop the onions. Drain the bean sprouts. Peel and chop the ginger. Heat oil in a pan and fry the vegetables for 5 minutes while turning. Then stir in the sugar snap peas, tofu, cabbage, bean sprouts and the ginger. Deglaze with the soy sauce and sherry. Then season the vegetables with the Chinese spice and salt. Stir in the vegetable stock. Mix some water with the starch and stir the mixture into the vegetables. Bring the vegetables to the boil again and serve with the rice.

Baked zucchini in creamy cheese sauce 682 kcal / 22.6 g carbohydrates / 28.7 g protein / 52.8 g fat / per serving Ingredients for 4 persons: 40 g butter flakes 8 zucchini oregano 2 onions nutmeg 2 tbsp rapeseed oil salt and pepper 150 g butter cheese 75 g breadcrumbs 8 eggs 200 ml whipped cream Preparation: First wash the zucchini and cut into slices. Peel and dice the onions. Heat the

rapeseed oil and sauté the onions in it. Then add the zucchini and sauté as well. Spread the oil in a baking dish and spread the zucchini slices in it. Grate the butter cheese and mix with the breadcrumbs, eggs and cream. Season the cheese mixture with nutmeg, oregano, salt and pepper. Pour the sauce over the zucchini and spread the butter flakes over it. Preheat the oven to 200 ° C and bake the zucchini in it for 20 minutes.

Herbs and vegetables pan 219 kcal / 12.2 g carbohydrates / 6.7 g protein / 15.9 g fat / per serving Ingredients for 4 persons: chopped parsley 1/2 cauliflower thyme 1 leek salt and pepper 2 spring onions 100 g sugar snap peas 3 tomatoes 6 tbsp rapeseed oil 4 carrots 1 kohlrabi Preparation: Wash the cauliflower and cut into florets. Wash and slice the leek. Wash the spring onions and cut into rings. Wash the tomatoes and cut into strips. Peel and chop the carrots and kohlrabi. Heat the rapeseed oil in a pan and steam the vegetables in it for 10–12 minutes. Then season the vegetables with salt, thyme and pepper. Let the vegetables stew briefly and serve. Put the chopped

parsley on top.

Marinated vegetables with fresh goat cheese 340 kcal / 10.0 g carbohydrates / 12.3 g protein / 27.7 g fat / per serving Ingredients for 4 persons: Peel of a lime 1 zucchini 2 tbsp honey 100 g mushrooms 6 small fresh goat cheeses 4 shallots 1 carrot 7 tbsp olive oil 2 tomatoes Salt and white pepper 1/2 kohlrabi 1/2 red pepper Preparation: Wash the zucchini and cut lengthways into slices. Wash and slice the mushrooms. Peel and quarter the shallots. Heat 3 tablespoons of oil in a pan and fry the zucchini, shallots and mushrooms in it. Then season with salt and pepper. Core, wash and cut the peppers into strips. Peel the kohlrabi and cut into slices. Halve the slices again. Wash, core and quarter the tomatoes. Peel the carrot and peel it into strips. Season the vegetables with salt and pepper. Then place the vegetables in 4 tablespoons of olive oil and marinate. Drain the marinated vegetables and serve. Halve the goat cream cheese and spread on the vegetables. Warm the honey and spread it over the

cheese. Rub the peel of the lime and distribute it over the vegetables.

Feta tomatoes 154 kcal / 3.9 g carbohydrates / 6.7 g protein / 12.2 g fat / per serving Ingredients for 4 persons: thyme 12 party tomatoes 1/2 clove of garlic 100 g feta 1 tbsp lemon juice 100 g sour cream 1 egg yolk Preparation: Halve the tomatoes and remove the seeds. Mash the feta and mix with the egg yolk, lemon juice and sour cream. Peel the garlic and press it through a garlic press. Then stir in the feta and season with the thyme. Pour the feta mixture into the tomatoes and bake for 8-10 minutes at 200 ° C.

Pasta and cauliflower casserole 664 kcal / 51.4 g carbohydrates / 30.8 g protein / 37.2 g fat / per serving Ingredients for 4 persons: chopped parsley 1 cauliflower salt and pepper 300 g broccoli 2 eggs 250 g of pasta 200 ml of cream 4 tomatoes

olive oil 250 g mozzarella Preparation: Wash the vegetables. Bring the salted water to the boil and cook the cauliflower and broccoli in it for 8 minutes. Then let it drain. Bring the salted water to the boil again and cook the pasta in it for 7 minutes. Drain and drain the pasta. Wash and dice the tomatoes. Cut the mozzarella into slices. Divide the cauliflower and broccoli into florets. Brush the olive oil into a baking dish and add three quarters of the pasta. Spread the vegetables on top and pour the remaining noodles over the vegetables. Whisk the eggs with the cream and the salt and pepper. Pour the cream and egg mixture over the pasta. Preheat the oven to 225 ° C. Cook the casserole in the oven for 20 minutes. Then spread the mozzarella on top and bake the casserole for another 3–4 minutes. Garnish with the parsley before serving.

Baked vegetables with dip 534 kcal / 62.5 g carbohydrates / 15.9 g protein / 23.9 g fat / per serving Ingredients for 4 persons: 250 g ciabatta 500 g potatoes 100 g sour cream 1 eggplant 200 g paprika quark 1 zucchini Sea salt and pepper 1 red pepper Rosemary sprigs

1 green pepper 100 ml of olive oil 2 tomatoes 1 onion Preparation: Peel the potatoes. Then cut into slices and boil in water for 10 minutes. Wash the peppers and cut into strips. Wash and slice the aubergine and zucchini. Wash and quarter the tomatoes. Peel and dice the onion. Bring the water to the boil and blanch the vegetables in it for 2-3 minutes. Mix the vegetables and potatoes with the oil and allow to drain. Add the rosemary, sea salt and pepper. Spread the mixture on a baking sheet and bake at 220 ° C for 15 minutes. Mix the bell pepper quark with the sour cream. Arrange the baked vegetables and serve with the dip and ciabatta.

Fried noodles with salmon and carrots 469 kcal / 48 g carbohydrates / 33 g protein / 15 g fat / per serving Ingredients for 2 servings: 1 bunch of rocket 100 g whole wheat pasta salt and pepper 250 g carrots 2 tbsp lemon juice 1 clove of garlic 250 g salmon 1 tbsp olive oil Some vegetable broth Preparation: Dice the salmon and mix with the lemon juice and salt. Marinate the salmon

for 10 minutes. Cook the pasta as instructed and drain. Peel the carrots and cut into strips. Bring the water with the vegetable stock to the boil and cook the carrots in it for 5 minutes. Drain the carrots and mix with the pasta. Heat the olive oil in a pan. Peel and chop the garlic, toss in the olive oil and add the salmon. Cook this in the pan. Add the carrots and pasta. Season the fried noodles with salt and pepper. Wash the rocket and fold into the pasta.

Pineapple risotto with chicken breast 590 kcal / 54.9 g carbohydrates / 30.6 g protein / 28.0 g fat / per serving Ingredients for 4 persons: 2 pineapple slices 2 onions 400 g chicken breast 2 spring onions coriander 1 carrot cumin 10 tbsp oil 1-2 tbsp curry 250 g short grain rice 500 ml vegetable stock Preparation: Peel and dice the onions. Wash the spring onions and cut into rings. Peel the carrot and cut into sticks. Heat 6 tablespoons of oil in a pan and sauté the onions with the carrots and the spring onions. Add the rice and heat. Stir constantly. Deglaze with the vegetable stock and let it boil. Then season with cumin, coriander and the curry. Wash and dry the chicken breasts. Then cut the meat into small pieces. Heat 4 tablespoons of oil in a separate pan and fry the meat in it. Cut the pineapple into small pieces and add to the meat. Finally, fold the chicken with the pineapple under the risotto.

Colorful vegetables with rice and chicken 496 kcal / 53.8 g carbohydrates / 35.2 g protein / 16.0 g fat / per serving Ingredients for 4 persons: 4 cups of tea 250 g long grain rice 2 carrots 4 chicken breasts 2 zucchini 3 tbsp rapeseed oil 1 red pepper salt and pepper 1 yellow pepper Paprika powder Preparation: First cook the rice as instructed. Heat the oil in a pan and fry the chicken on all sides. Then season with salt, pepper and paprika powder. Take the meat out of the pan and keep it warm. Peel and dice the carrots. Core, wash and also dice the peppers. Wash the zucchini and cut into slices. Heat the oil in a pan and steam the vegetables in it. Drain the rice and mix with the vegetables. Then season with salt and pepper. Chop the meat and serve with the vegetables and rice. Serve with the tea.

Marinated chicken legs with fried vegetables 642 kcal / 50.3 g carbohydrates / 39.0 g protein / 31.6 g fat / per serving Ingredients for 4 persons: 4 tbsp olive oil 4 chicken legs

250 g rice with wild rice 100 ml of olive oil 1 zucchini 1/2 teaspoon salt 1 yellow pepper 1 teaspoon pepper 1 red pepper 1 teaspoon paprika powder 1/2 bunch of spring onions Preparation: Mix the oil with the paprika powder, salt and pepper. Marinate the chicken legs in it for 60 minutes. Then drain the meat. Wash and chop the spring onions. Core, wash and cut the peppers into strips. Wash the zucchini and cut into slices. Cook the rice as directed. Heat 3 tablespoons of olive oil in a pan and fry the chicken legs on all sides. Then season with paprika powder, salt and pepper. Heat the remaining oil in a separate pan and steam the vegetables for 5–7 minutes. Season the vegetables with salt and pepper and serve with the chicken legs and rice.

Raw food with warm turkey breast 340 kcal / 19.1 g carbohydrates / 36.3 g protein / 13.1 g fat / per serving Ingredients for 1 person: 20 g baguette 125 g turkey breast salt and pepper 2 teaspoons of oil Lemon juice White pepper 50 g cream yogurt 1 zucchini 1 bell pepper 2 tomatoes Preparation:

First wash the meat, dry it and season with pepper. Heat oil in a pan and fry the turkey breast on all sides. Then season with salt. Wash and slice the tomatoes and zucchini. Core, wash and cut the peppers into strips. Mix the yogurt with a little lemon juice, salt and pepper. Cut the meat into slices and serve with the vegetables and yoghurt.

Spicy ribbon noodles 479 kcal / 41.5 g carbohydrates / 34.9 g protein / 19.0 g fat / per serving Ingredients for 4 persons: 2 tbsp cashew nuts 200 g ribbon noodles Curry powder 1 onion pepper 2 tbsp sesame oil 3 tbsp soy sauce 400 g chicken breast fillet 1 Msp. Sambal Oelek 2 tbsp sake 1/2 glass of bean sprouts 125 ml of broth 1/2 can of bamboo shoots 1 red pepper 1 small can of young peas 1 green pepper 1 small can of mushrooms Preparation: First cook the ribbon noodles as instructed. Then pour off and drain. Peel and dice the onion. Heat the sesame oil in a pan and steam the onions in it. Wash and dry the chicken. Then cut the meat into strips and add to the onions. Sear the meat turning and deglaze with the sake. Then stir in the broth. Wash and dice the peppers. Drain the remaining vegetables and add to the chicken with the bell pepper. Steam the vegetables for 10 minutes. Finally, season with the

soy sauce, curry, sambal oelek and pepper. Add the ribbon noodles to the pan and heat up. Roast the cashew nuts in a separate pan without fat. Arrange the pasta and garnish with the cashew nuts.

Fillet of beef with rice and vegetables 492 kcal / 59.6 g carbohydrates / 35.4 g protein / 11.8 g fat / per serving Ingredients for 4 persons: 1 bottle of Dinkula 250 g brown rice 500 ml carrot juice 2 bulbs of fennel with green 4 beef fillets 2 carrots 2 tbsp olive oil 6 tomatoes Garlic salt 250 ml of broth salt and pepper Preparation: Cook the rice as directed. Peel the carrots and cut into sticks. Peel the fennel and cut into small pieces. Wash the tomatoes and toss 2 tomatoes. Heat the broth and steam the vegetables in it. Then season with garlic salt, pepper and salt. Drain the finished vegetables and mix with the cooked rice. Bring the water to the boil and scald the remaining tomatoes with it. Then score the tomatoes above and season too. Heat olive oil and fry the beef fillets on both sides. Season these with salt and pepper. Then serve the meat with the rice and the scalded tomatoes. Serve with the dinkula.

Baked potatoes with steak and dip

660 kcal / 41.0 g carbohydrates / 57.9 g protein / 28.5 g fat / per serving Ingredients for 4 persons: 4 tbsp rapeseed oil 4 potatoes 4 hip steaks 400 g low-fat quark salt and pepper 2 tbsp onion cubes Chive rolls Preparation: Wash the potatoes and wrap in aluminum foil. Preheat the oven to 220 ° C. Bake the potatoes in the oven for 45–50 minutes. Mix the low-fat quark with the rapeseed oil. Stir in the chives and the onion cubes. Season the quark with salt and pepper. Wash and dry the hip steaks. Heat rapeseed oil in a pan and fry the steaks on both sides. Then season with salt and pepper. Wrap the finished potatoes out of the aluminum foil and cut in half. Put a little quark on each half and serve with the steaks.

Spicy fried lentils with lamb fillet 524 kcal / 46.0 g carbohydrates / 44.4 g protein / 17.5 g fat / per serving Ingredients for 4 persons: 500 g of lamb fillet 1-2 tbsp balsamic vinegar 200 g shallots 2 tbsp curry 200 g carrots 3 tbsp honey 1 bunch of spring onions salt 4 tbsp olive oil 2 pinches of ground rosemary 250 g Pardina lentils

1/4 teaspoon thyme 700 ml lamb stock 1/4 teaspoon garlic salt 1/4 teaspoon white pepper Preparation: Peel the shallots and cut into wedges. Peel the carrots and cut into slices. Wash the spring onions and cut into rolls. Heat 2 tablespoons of olive oil in a pan. Steam the vegetables in it. Stir in the lentils and deglaze with the lamb stock. Cook the vegetables for 30–40 minutes. Wash and dry the lamb fillet. Mix the remaining oil with the rosemary, pepper, garlic salt and thyme. Rub the lamb fillet with the oil mixture and let it steep. Heat a separate pan and fry the meat on both sides. Season the lentils with curry, salt, honey and balsamic vinegar. Cut the meat into slices and serve with the fried lentils.

Raw vegetables with chicken breast and lentils 491 kcal / 28.5 g carbohydrates / 38.1 g protein / 24.7 g fat / per serving Ingredients for 4 persons: 20 g butter 200 g Pardina lentils Paprika powder 1 pk. cress 2 chicken breasts 100 g rocket 5 tbsp olive oil 2 spring onions salt and pepper 2 stalks of celery 2 tbsp wine vinegar 1 onion 1 carrot

Preparation: Cook the lentils as directed. Then drain and let cool. Wash the cress and rocket. Wash the spring onions and celery. Cut both into slices. Peel the onion and cut into cubes. Peel the carrot and cut into strips. Mix the lentils with the carrots, cress, onions and rocket. Mix 3 tablespoons of olive oil with vinegar, salt and pepper. Pour the dressing over the raw vegetable salad. Wash and dry the chicken breasts. Then season with paprika powder, salt and pepper. Heat the butter and 2 tablespoons of olive oil in a pan. Fry the meat in it on all sides. Before serving, season the meat again and serve with the salad.

Fried potatoes with colorful vegetables 248 kcal / 29.8 g carbohydrates / 6.1 g protein / 11.2 g fat / per serving Ingredients for 4 servings: salt and pepper 600 g potatoes Lime juice 4 spring onions Lime zest 1 red pepper chopped coriander leaves 1 yellow pepper 150 ml almond milk 1 green pepper 4 tbsp sunflower oil 1 carrot 1 zucchini Preparation: Peel and dice the potatoes. Wash and chop the spring onions. Core, wash and

dice the peppers. Peel the carrot and cut into slices with the zucchini. Heat oil in a pan and fry the vegetables in it. Then deglaze with the almond milk and bring to the boil. Cook the vegetables with the lid closed for 20-25 minutes while stirring. Finally, season the vegetables with lime juice, coriander, lime zest, salt and pepper.

Baked Chicken 418 kcal / 35.0 g carbohydrates / 35.4 g protein / 14.6 g fat / per serving Ingredients for 4 servings: 5 tbsp olive oil 4 chicken breast fillets 1 can of chunky tomatoes salt and pepper 800 g potatoes 500 g mushrooms 2 onions Preparation: Wash the meat, dry it and season with salt and pepper. Wash the mushrooms and cut into quarters. Peel the potatoes and cut into wedges. Peel and chop the onions. Mix the tomatoes with the mushrooms, onions and potatoes. Then season with salt and pepper. Put the vegetable mixture on a baking sheet and place the chicken on top. Drizzle with olive oil. Preheat the oven to 160 ° C fan oven. Cook the meat with the vegetables for 30–35 minutes.

Risotto with beans 499 kcal / 45.0 g carbohydrates / 27.0 g protein / 22.0 g fat / per serving Ingredients for 4 servings: 50 g parmesan cheese 400 g white beans

2 teaspoons of chopped thyme 5 cloves of garlic Cayenne pepper salt and pepper 5 tomatoes 4 tbsp olive oil 3 onions 2 tbsp butter 500 ml gluten-free broth 200 g risotto rice Preparation: First let the beans soak in water overnight. Pour off the next day. Peel the garlic. Halve 3 of the garlic cloves. Bring the salted water to the boil and cook the beans with the halved garlic cloves for 35–40 minutes. Then pour off. Heat 1 tbsp butter and 2 tbsp olive oil in a saucepan. Steam the rice in it and deglaze with 250 ml of stock. Bring the rice to the boil and cook for 20 minutes, stirring occasionally. Pour in the broth again and again. Keep the finished risotto warm. Peel and cut the onions into eighths. Score the tomatoes crosswise. Bring the water to the boil and pour it over the tomatoes. Let the tomatoes steep in it and then peel them. Dice the tomato pulp. Heat the remaining butter and oil in a pan. Peel the remaining garlic and press it through a garlic press. Stew the garlic with the onions in it. Season with cayenne pepper, salt and pepper. Stir in the thyme, beans and tomatoes and cook. Serve the beans with the risotto and garnish with parmesan.

Lentil rolls with salsa 327 kcal / 43.2 g carbohydrates / 16.3 g protein / 8.9 g fat / per serving Ingredients for 4 servings: 1 teaspoon agave syrup 200 g red lentils 3 tbsp olive oil 1 onion 1 spring onion

80 g soft wheat semolina 1 red chilli pepper 3 tbsp paprika tomato paste 2 tomatoes 2 tbsp chopped herbs of your choice salt and pepper Lemon juice Preparation: Boil the lentils in 500 ml of water as instructed. Peel and dice the onion. Stir the semolina into the lentils and leave to swell for 3 minutes. Add the onion with the pepper, tomato paste and herbs. Season the lentil mixture with salt, pepper and lemon juice. Wash and dice the tomatoes. Core, wash and also dice the chilli pepper. Wash the spring onions and cut into rings. Mix the tomatoes with the spring onion, the chilli pepper and the remaining paprika tomato paste, the agave syrup and 1 tbsp oil. Season the salsa with salt and pepper. Shape the lentil mass into rolls. Brush these with oil and place in a grill tray. Then fry the lentils on a grill and serve with the salsa.

Colorful stir-fry vegetables with cream cheese 364 kcal / 39.0 g carbohydrates / 10.2 g protein / 18.0 g fat / per serving Ingredients for 4 servings: 200 g of grainy cream cheese 400 g potatoes 1 bunch of basil salt and pepper 100 g pickled, mild peppers 500 g broccoli 1 small Glass of baby corn 500 g mushrooms

1 small Jar of black olives 2 onions 1 glass of tomato sauce 3 cloves of garlic 2 tbsp olive oil Preparation: Peel and dice the potatoes. Bring the salted water to the boil and cook the potatoes in it for 10–15 minutes. Divide the broccoli into florets and add to the potatoes after 5–10 minutes. Then drain both. Wash the mushrooms and cut in half. Peel and dice the onions. Peel the garlic and press it through a garlic press. Heat the oil in a pan and fry the onions with the garlic and mushrooms. Add the potatoes and broccoli and sauté. Deglaze with the tomato sauce. Drain the corn and olives. Add both to the vegetables. Cut the peppers into rings and add to the vegetables. Season the vegetable pan with salt and pepper. Wash and chop the basil. Mix the cream cheese with the basil and garnish the vegetable pan with it.

Pasta with diced tomato and ham 578 kcal / 84.0 g carbohydrates / 14.0 g protein / 24.0 g fat / per serving Ingredients for 2 servings: 3 parsley stalks 1 onion 250 g whole wheat pasta 2 cloves of garlic salt and pepper 500 g tomatoes 50 g lean ham cubes 1 red chilli pepper 2 tbsp olive oil Preparation: Peel and dice the onion. Peel and slice the garlic. Wash and dice the tomatoes. Wash the chilli pepper and cut into rings. Heat oil in a saucepan

and steam the onion in it. Then add the garlic, the chilli pepper, the tomatoes and the ham cubes. Cook these for 15 minutes and season with salt and pepper. Cook the pasta as directed. Then pour off and mix with the tomato and ham cubes. Wash and chop the parsley and sprinkle over the pasta.

Small potato and vegetable casserole 404 kcal / 50.6 g carbohydrates / 22.8 g protein / 13.4 g fat / per serving Ingredients for 1 person: 20 g Emmentaler 250 g potatoes nutmeg 150 g zucchini salt and pepper 2 tomatoes 3 tbsp low-fat milk Sunflower oil 1 egg Preparation: Peel the potatoes. Bring the salted water to the boil and cook the potatoes in it for 15 minutes. Then let cool and cut into slices. Wash the zucchini and cut lengthways into slices. Wash the tomatoes and cut into eighths. Grease a baking dish with the sunflower oil and layer the vegetables. Mix the egg with the milk, salt, nutmeg and pepper. Pour the egg mixture over the vegetables and sprinkle the grated Emmentaler on top. Preheat the oven to 200 ° C. Bake the casserole for 15-20 minutes.

Fried potatoes with goat cheese

573 kcal / 30.2 g carbohydrates / 33.7 g protein / 35.1 g fat / per serving Ingredients for 4 persons: nutmeg 750 g of boiled potatoes salt and pepper 1 onion 6 tbsp milk 30 g butter 6 eggs 125 g cooked ham 250 g goat cheese (45% fat in dry matter) 1 spring onion Preparation: Peel the boiled potatoes and cut them into slices. Peel and dice the onion. Heat the butter in a pan and fry the potato slices in it. Then season with salt. Add the onion and fry with it. Dice the ham and add it to the pan as well. Wash the spring onions and cut into rings. Cut the goat cheese into slices. Mix the eggs with the milk and season the mixture with salt, nutmeg and pepper. Pour the egg mixture over the potatoes and sprinkle with the spring onions. Let the eggs set. Then spread the goat cheese over it and let it melt with the lid closed.

Quark potatoes 484 kcal / 63.4 g carbohydrates / 25.0 g protein / 12.9 g fat / per serving Ingredients for 4 persons: 1 yellow pepper 8 potatoes 1 red pepper 500 g low-fat quark 1/2 teaspoon caraway seeds 5 tbsp oil 2–3 tbsp chopped herbs of your choice salt and pepper

Preparation: Boil the potatoes into jacket potatoes. Mix the quark with oil, salt and pepper. Then stir in the chopped herbs. Core, wash and chop the peppers. Put this under the quark as well. Cut a lid off the top third of the potatoes and hollow out the potatoes. Fill this with the quark and serve.

Pancake soup 334 kcal / 26.6 g carbohydrates / 10.4 g protein / 26.6 g fat / per serving Ingredients for 4 persons: 1 bottle of Dinkula 250 ml milk 1 l meat soup 2 eggs Mineral water 1/2 bunch of chives 6 tbsp sunflower oil 1/2 bunch of parsley 125 g wheat flour salt and pepper 1 pinch of nutmeg Preparation: Mix the eggs with 2 tablespoons of oil and the milk. Then stir in the flour and work it into a dough. Season this with salt, pepper and nutmeg. Wash and chop the parsley. Wash the chives and cut into rolls. Put a third of the herbs aside. Fold the remaining herbs into the dough. Heat the oil in a pan and fry 4 pancakes in portions. Roll these up and cut into strips. Bring the soup to the boil and add the pancakes strips. Serve the soup and garnish with the herbs. Serve with mineral water with Dinkula.

Stuffed savoy cabbage leaves 113 kcal / 4.4 g carbohydrates / 5.6 g protein / 8.1 g fat / per serving Ingredients for 4 persons: 2 tbsp ghee 4 savoy cabbage leaves salt and pepper 4 round fresh goat cheeses Chili powder 1 tbsp pine nuts Ginger powder 1 tbsp sunflower seeds 1 tbsp honey Preparation: Wash the savoy cabbage. Bring the salted water to the boil and blanch the savoy cabbage leaves for 20–30 seconds. Then put off and spread. Spread one goat cream cheese on each sheet of savoy cabbage. Roast the sunflower and pine nuts in a pan without fat. Then stir in the honey and season with chili powder and ginger powder. Put the mixture on the goat cheese and fold the savoy cabbage leaves. Season this again with salt and pepper. Heat the ghee in a pan and fry the savoy cabbage packets on both sides.

Leek and potato casserole with sour cream 421 kcal / 33.2 g carbohydrates / 16.8 g protein / 24.1 g fat / per serving Ingredients for 4 persons: butter 750 g pre-cooked potatoes nutmeg 150 g leeks salt and pepper 150 g extra sour cream 50 g grated Emmentaler 50 ml of milk

1 egg Preparation: Cut the pre-cooked potatoes into slices. Grease a baking dish and layer the potato slices in it. Wash the leek and cook for 10 minutes. Then halve and cut into small pieces. Then pour over the potatoes. Mix the egg with the sour cream and milk. Season the egg mixture with nutmeg, salt and pepper. Stir in the Emmentaler and pour the mixture over the potatoes. Preheat the oven to 220 ° C. Bake the potato casserole for 10–15 minutes.

Potato and zucchini casserole with mozzarella 318 kcal / 32.0 g carbohydrates / 18.5 g protein / 12.3 g fat / per serving Ingredients for 4 persons: oregano 750 g potatoes basil 4 tomatoes salt and pepper 250 g zucchini butter 250 g mozzarella Preparation: Boil water. Peel the potatoes and cook in the water for 20 minutes. Wash and slice the tomatoes and zucchini. Cut the mozzarella into strips. Drain the potatoes and cut them into slices as well. Grease a baking dish with butter. Layer the potato slices with the zucchini and tomato slices alternately in the pan. Sprinkle with salt, basil, pepper and oregano. Preheat the oven to 225 ° C. Cook the casserole in the oven for 20 minutes. Then cover with the mozzarella strips and bake for another 3–4 minutes.

Simple potato pancakes 503 kcal / 49.8 g carbohydrates / 24.7 g protein / 22.3 g fat / per serving Ingredients for 4 persons: salt and pepper 1 kg of potatoes 2 tbsp chives rolls 1 egg 1 onion 3 tbsp flour 1/2 teaspoon caraway seeds 1/2 teaspoon salt 500 g low-fat quark nutmeg 8 tbsp olive oil Preparation: Peel and grate the potatoes. Then squeeze out and pour off the water. Mix the eggs with the salt, the flour and the grated potatoes. Season the mixture with nutmeg and form talers out of it. Heat the olive oil in a pan and fry the potato thalers on both sides. Mix 2 tablespoons of oil with the quark. Stir in the onion, chives and caraway seeds. Season the quark with salt and pepper. Serve the potato pancakes with the quark.

Endive salad with potatoes 370 kcal / 38.8 g carbohydrates / 6.1 g protein / 20.6 g fat / per serving Ingredients for 4 persons: Red pepper 1 kg of waxy potatoes 8 tbsp sunflower oil 1/2 head endive salad 4 tbsp wine vinegar

2 onions White pepper 1 clove of garlic 1/2 teaspoon salt Preparation: Bring the water to the boil and boil the potatoes into jacket potatoes. Then peel and let cool. Then cut the potatoes into slices. Wash the endive salad and cut into strips. Peel the onions and cut into rings. Peel the garlic and press it through a garlic press. Mix the garlic with salt and pepper. Stir in the sunflower oil and vinegar and add the potato slices. Let the potatoes steep for 20 minutes. Finally add the endive salad and the onions and season the salad with the pepper.

Italian style macaroni and iceberg lettuce 789 kcal / 86.0 g carbohydrates / 31.6 g protein / 35.1 g fat / per serving Ingredients for 4 persons: Basil leaves 400 g macaroni chopped basil 1/2 yellow pepper 4 tbsp tomato paste 1/2 red pepper 200 ml of milk 1 1/2 green peppers 200 g grated cheese 100 g black olives 2 tbsp olive oil For the salad: Sea salt and pepper 1 iceberg lettuce 1 tbsp balsamic vinegar 2 tomatoes 1 tbsp olive oil

1 onion Preparation: Cook the macaroni as instructed. Core, wash and finely chop the peppers. Heat the oil in a pan and fry the olives with the peppers. Warm the milk and melt the cheese in it. Then stir in the tomato paste and season the sauce with basil. Drain the macaroni and add to the vegetables. Arrange the pasta with the vegetables and the sauce. Sprinkle some basil leaves on top. Wash the lettuce. Wash and slice the tomatoes. Peel the onion and cut into rings. Mix the olive oil, vinegar, salt and pepper. Mix all the ingredients for the salad and pour the dressing over it.

White cabbage noodle casserole 562 kcal / 34.2 g carbohydrates / 19.4 g protein / 37.1 g fat / per serving Ingredients for 4 persons: pepper 200 g whole wheat pasta Celery salt 100 g Gouda 1 teaspoon sunflower oil 100 g of lean, streaky bacon 20 g butter 150 g sour cream 500 g lactic acid fermented white cabbage 1 teaspoon caraway seeds Preparation: Bring the salted water to the boil and cook the pasta with a little oil according to the instructions. Then put off. Boil the white cabbage in a saucepan and stew for 10 minutes. Grease a baking dish with the butter and add half of the pasta. Spread the white cabbage on top. Dice 50 g Gouda and spread over the cabbage. Sprinkle the caraway seeds on top. Mix the remaining pasta with the remaining white cabbage and spread over the Gouda. Grate the remaining

Gouda cheese and mix with the bacon. Season this with pepper and the celery salt. Pour the cheese and bacon cubes over the casserole. Preheat the oven to 200 ° C. Bake the casserole in the oven for 15 minutes.

Herbal Spaghetti 852 kcal / 73.3 g carbohydrates / 25.8 g protein / 50.2 g fat / per serving Ingredients for 4 persons: 150 g herb pesto 400 g of spaghetti 4 tbsp oil 200 g feta 4 cloves of garlic 100 g black olives Preparation: First cook the spaghetti as instructed. Dice the feta. Drain the olives. Peel and chop the garlic. Heat the oil in a pan and steam the garlic in it. Drain the finished spaghetti and add to the garlic. Then arrange and serve with the feta, pesto and olives.

Classic jacket potatoes with quark 470 kcal / 63.0 g carbohydrates / 18.8 g protein / 14.7 g fat / per serving Ingredients for 4 persons: spring onions 8 predominantly waxy potatoes Salt and white pepper 2 onions Juice of half a lemon 1/2 cucumber 2 pickles

4 tbsp olive oil 1/2 bunch of dill 2 cloves of garlic 150 g cream yogurt 250 g low-fat quark Preparation: First wash the potatoes and cook them into jacket potatoes in boiling water. Peel and chop the onions. Wash and grate the cucumber. Peel the garlic and press it through a garlic press. Dice the pickles. Wash and chop the dill. Mix the cream yoghurt with the quark and the olive oil. Fold in the vegetables and season with salt, pepper and lemon juice. Halve the finished potatoes and serve with the quark. Wash the spring onions and cut into rings. Sprinkle these over the curd.

Spicy ribbon noodles with mushrooms 452 kcal / 57.6 g carbohydrates / 21.0 g protein / 14.7 g fat / per serving Ingredients for 4 persons: 4 slices of lean smoked meat 300 g ribbon noodles 1/2 yellow pepper salt and pepper Seasoned Salt 2 teaspoons of olive oil 3 tbsp olive oil 7–8 sage leaves 400 g oyster mushrooms Preparation:

Bring the salted water to the boil and cook the pasta with a little oil according to the instructions. Then drain the pasta and toss with the sage leaves. Wash the mushrooms and cut into small pieces. Heat oil in a pan and fry the mushrooms in it. Season this with the herb salt and pepper. Wash the peppers and cut into small pieces. Cut the smoked meat into strips. Serve the pasta with the mushrooms, paprika and meat.

Tomatoes with pasta filling 508 kcal / 59.8 g carbohydrates / 21.7 g protein / 19.7 g fat / per serving Ingredients for 4 persons: Mineral water 250 g croissant noodles 1 bottle of bread drink 8 beefsteak tomatoes 200 g feta 1 onion fat 1 zucchini Paprika powder 1 tbsp oil salt and pepper 1 small can of corn 2 tbsp chopped parsley Preparation: Cook the pasta as directed. Then pour off and drain. Wash the tomatoes and cut off a lid in the upper third. Hollow out the tomatoes and drain. Peel and dice the onion. Wash and dice the zucchini. Heat the oil in a pan and steam the zucchini with the onion in it. Add the corn, parsley and noodles to the pan and season with the spices. Fill the tomatoes with the contents of the pan. Grease a baking dish and add the stuffed tomatoes. Dice the feta and pour over the tomatoes. Preheat the oven to 200 ° C. Bake the stuffed tomatoes for 25 minutes. Serve the mineral water with the bread drink.

Tagliatelle with salmon sauce 513 kcal / 55.3 g carbohydrates / 22.1 g protein / 22.5 g fat / per serving Ingredients for 4 persons: 1/2 glass of white wine 300 g ribbon noodles 1 egg yolk 200 g salmon dill 200 g sour cream salt and pepper 1/2 cup vegetable broth 1 teaspoon starch Preparation: Cook the pasta as directed. Cut the salmon into small pieces. Mix the sour cream with the broth and heat while stirring. Then stir in the salmon and let it steep. Stir the starch into the sauce and season with dill, salt and pepper. Then stir the egg yolks into the sauce and add the wine to taste. Serve the finished noodles with the salmon sauce.

Tagliatelle with fried chicken breast and mushroom sauce 786 kcal / 74.0 g carbohydrates / 32.0 g protein / 40.0 g fat / per serving Ingredients for 4 persons: Bad Heilbrunn gourmet tea afterglow 350 g chicken breast fillet salt and pepper 300 g mushrooms 1 teaspoon lime juice

1 bunch of spring onions 1 teaspoon lime zest 1 bunch of lemon balm 1 small Can of saffron threads 400 g green ribbon noodles 200 ml of cream 4 tbsp sunflower oil 200 ml of chicken broth Preparation: Cut the chicken into small pieces. Wash and quarter the mushrooms. Wash the spring onions and cut into rings. Wash the lemon balm and cut into strips. Prepare the pasta as instructed. Heat 2 tablespoons of oil in a pan. Fry the chicken in it. Then take it out of the pan. Heat the remaining oil in the same pan and sauté the spring onions and mushrooms in it. Deglaze with the chicken stock and stir in the cream. Season the sauce with the lime zest, the saffron threads and the lime juice and heat up. Then season with salt and pepper. Put the meat with the lemon balm in the sauce and heat again. Drain the ribbon noodles and serve. Serve the chicken with the sauce on top of the pasta.

Fruity and cheesy salad 261 kcal / 10.5 g carbohydrates / 9.8 g protein / 18.8 g fat / per serving Ingredients for 4 persons: ginger 150 g lamb's lettuce Juice of one orange 2 oranges 150 g sour cream 125 g camembert 1 tbsp pistachios Preparation:

Wash and drain the lettuce. Peel the oranges and then cut them into slices. Eighth the camembert. Serve this with the oranges and the lamb's lettuce. Scatter the pistachios on top. Mix the sour cream with the orange juice and season with ginger. Serve the sour cream with the salad.

Lamb's lettuce with cheese and garlic 323 kcal / 6.9 g carbohydrates / 13.8 g protein / 26.2 g fat / per serving Ingredients for 4 persons: Guarana mate tea 250 g lamb's lettuce parsley 2 cloves of garlic Salt and white pepper 1 tbsp oil 2 tbsp wine vinegar 1 slice of juniper ham 150 g sour cream 1 slice of toast bread 200 g cream brie (60% fat in dry matter) Preparation: Wash the lettuce. Peel and chop a clove of garlic. Heat the oil in a pan and steam the garlic in it. Dice the ham and sauté with the garlic. Then take the ham out of the pan. Dice the toast and toast it with the garlic. Cut the cream brie into slices and serve with the lamb's lettuce and ham. Mix the sour cream with the lemon juice. Then season with salt, garlic and pepper. Peel the remaining clove of garlic and stir into the cream using a garlic press. Then stir in the parsley and serve the salad with the cream.

Rice with redfish fillet 554 kcal / 56.6 g carbohydrates / 41.1 g protein / 19.4 g fat / per serving Ingredients for 4 persons: Mineral water 800 g redfish fillet 1 bottle of Dinkula 3 tbsp olive oil 200 g rice with wild rice salt 1 avocado 1 lemon 200 g Mexican sauce Preparation: Cook the rice as directed. Wash and dry the fish. Then drizzle with lemon juice and sprinkle with salt. Heat the oil in a pan and fry the fish on both sides. Core the avocado and remove the pulp into balls. Drain the finished rice and mix with the avocado balls. Serve the fish with the rice and the sauce. Serve with mineral water with Dinkula.

Raw food platter with matjes 439 kcal / 42.5 g carbohydrates / 21.0 g protein / 20.4 g fat / per serving Ingredients for 1 person: 1 slice of black bread endive salad 1 onion 1 pickle 125 g herring fillet, Nordic style 1 apple 1 stalk of celery 2 spring onions Preparation:

Wash the lettuce and cut into strips. Core the apple and cut into slices. Wash the vegetables and also cut them into slices. Spread the vegetables with the lettuce and the apple on a platter. Drain the herring and spread it on the plate as well. Peel the onion and cut into rings. Place the onion rings on the herring. Serve with the black bread.

Radish salad with yogurt 159 kcal / 24.2 g carbohydrates / 7.8 g protein / 3.2 g fat / per serving Ingredients for 1 person: 2 radishes 1 slice of whole grain rye bread 75 g whole milk yogurt 2 tbsp cress Lemon juice 2 tbsp radish sprouts salt and pepper Preparation: Wash and slice the radishes. Mix the yogurt with the lemon juice and season with salt and pepper. Then fold the radish slices into the yogurt and garnish with the sprouts and cress. Serve the whole wheat bread with the salad.

Fresh salad with mozzarella 261 kcal / 2.3 g carbohydrates / 18.7 g protein / 19.5 g fat / per serving Ingredients for 4 persons: 300 g light mozzarella balls 1/2 bunch of radishes 2 handfuls of spring herbs 1 spring onion 150 g of lettuce salt and pepper 2 hard-boiled eggs

1 tbsp lemon juice 2 tbsp cut herbs 1 tbsp wild garlic vinegar 4 tbsp sunflower oil 4 tbsp vegetable stock Preparation: Wash the radishes and cut into sticks. Wash the spring onions and cut into rings. Mix the radishes with the spring onions and mix with the vegetable stock, oil, salt, lemon juice, vinegar and pepper. Peel the eggs and cut them into slices. Wash the lettuce and pluck it into pieces. Wash and chop the herbs. Serve the herbs with the lettuce, eggs and mozzarella balls. Pour the dressing over it and serve.

Meaty lamb's lettuce 387 kcal / 8.9 g carbohydrates / 28.9 g protein / 26.0 g fat / per serving Ingredients for 4 servings: 3 tbsp chopped peanuts 500 g chicken breast fillet 3 tbsp vegetable oil 2 red onions 1 teaspoon medium hot mustard 1 clove of garlic 5 tbsp walnut oil 1 cm ginger 2 tbsp raspberry vinegar 1 egg 1 tbsp raspberry jelly 1 tbsp soy sauce 1 radicchio 2 tbsp chopped coriander 250 g lamb's lettuce salt and pepper

Preparation: Wash, dry and dice the chicken. Then use a food processor to chop the meat. Peel and mash the garlic. Peel and dice an onion. Peel and chop the ginger. Knead the minced meat with the ginger, pepper, onion, salt, egg, coriander, soy sauce and some water. Let the minced meat mixture rest in the refrigerator for 15 minutes. Wash the radicchio and the lamb's lettuce. Pluck the radicchio into small pieces. Peel the remaining onion and cut into rings. Mix the raspberry jelly with the mustard, vinegar, oil and salt and pepper. Shape the minced meat mixture into meatballs. Heat the oil in a pan and fry the meatballs on both sides. Set the oven to 140 ° C fan oven and cook the meatballs in it for 5–7 minutes. Mix the salad with the onion and serve the salad with the meatballs. Pour the peanuts on top and drizzle with the dressing.

Fish skewers with green bean salad 436 kcal / 11.0 g carbohydrates / 33.7 g protein / 27.0 g fat / per serving Ingredients for 4 servings: For the skewers: 1 tbsp chopped basil 500 g redfish fillet salt and pepper 50 ml dry white wine 2 tbsp lemon juice 2 tbsp olive oil 2 teaspoons of paprika pulp For the salad: 100 g sheep cheese 1 kg of green beans dried savory 2 red onions 125 ml vegetable stock 4 tbsp sunflower oil 1 tbsp light balsamic vinegar

Preparation: Dice the fish. Mix the white wine with 1 tbsp lemon juice, olive oil and paprika pulp. Season the marinade with basil, salt and pepper. Put the fish cubes in the marinade and let it steep for 30 minutes. Preheat the oven to 180 ° C fan oven. Put the fish cubes on skewers and cook in the oven for 10 minutes. Bring the salted water to the boil and cook the beans in it for 20 minutes. Then let it drain. Peel the onions and cut into strips. Heat sunflower oil in a pan and steam the onions in it. Then add the beans. Deglaze these with the broth, the remaining lemon juice and the vinegar. Season the beans with savory, salt and pepper. Crumble the sheep cheese over it and stir. Serve the fish skewers with the bean salad.

Vegetable Chili 277 kcal / 37.1 g carbohydrates / 21.4 g protein / 4.5 g fat / per serving Ingredients for 4 persons: 3 tbsp ketchup 1 pk. Soy food minced meat mix 1 pinch of salt 1 onion 1 pinch of cayenne pepper 1 clove of garlic 1 small Can of kidney beans 2 chili peppers 1 small can of corn 1 tbsp sunflower oil 200 ml of pureed tomatoes 1 tbsp tomato paste Preparation: Prepare the minced meat mix as instructed. Peel and chop the onion and garlic. Heat oil in a pan and fry the onion with the garlic in it. Core the chilli peppers and cut into rings. Add the tomato paste with the chili peppers to the onion. Then deglaze with the tomatoes. Stir in the minced meat mix. Fold in

the kidney beans with the corn and simmer the chilli for 5 minutes. Before serving, season again with ketchup, salt and cayenne pepper.

Tortelloni with vegetables in cheese sauce 441 kcal / 40.0 g carbohydrates / 19.7 g protein / 21.8 g fat / per serving Ingredients for 4 persons: nutmeg 250 g tortelloni (large tortelloni) salt and pepper 50 g peas 75 g grated cheese 50 g carrots 1 teaspoon instant stock 100 g broccoli 150 g herb crème fraîche 2 tbsp butter 100 ml milk Preparation: Wash the vegetables. Divide the broccoli into florets. Peel the carrots and cut into strips. Heat the butter in a saucepan and sauté the carrots with the broccoli and the peas in it. Then deglaze with salted water and cook the vegetables in it. Cook the tortelloni as instructed. Then put off. Warm the milk and stir in the broth and crème fraîche. Briefly bring the milk to the boil. Stir the cheese into the sauce and season with nutmeg, salt and pepper. Arrange the tortelloni and serve with the vegetables and cheese sauce.

Rice with salmon cutlet 757 kcal / 42.4 g carbohydrates / 46.6 g protein / 43.3 g fat / per serving Ingredients for 2 people:

50 g sugar snap peas 2 salmon cutlets 100 g long grain rice with wild rice 1 tbsp rapeseed oil 1/4 beet of cress 75 g sour cream 1-2 tbsp white wine lemon Preparation: Cook the rice as directed. Bring the salted water to the boil and cook the snow peas in it. Wash and dry the salmon chops. Heat the rapeseed oil in a pan and fry the salmon cutlets on all sides. Dissolve the sour cream in a saucepan. Add the cress and the wine and season with lemon and pepper. Serve the rice with the sugar snap peas and the salmon cutlets. Pour the sauce over it.

Gratinated sole 606 kcal / 18.1 g carbohydrates / 52.5 g protein / 35.7 g fat / per serving Ingredients for 4 persons: basil 800 g sole 2 tbsp chopped parsley 100 g butter 250 g mozzarella 3 shallots 300 g tomatoes 8 tbsp breadcrumbs Preparation: Melt some butter in a pan and fry the sole on all sides. Grease a baking dish with butter and add the sole. Melt the butter again in the same pan. Peel and

chop the shallots. Steam these in the butter. Then stir in the breadcrumbs and parsley and pour the mixture over the sole. Wash, dry and slice the tomatoes. Drain the mozzarella and cut into slices. Alternate the tomatoes and mozzarella on top of the fish. Put the sole in the oven and bake at 200 ° C. Garnish with chopped basil before serving.

Plaice fillet with herb sauce 503 kcal / 50.5 g carbohydrates / 29.8 g protein / 19.7 g fat / per serving Ingredients for 4 persons: salt and pepper 4 plaice fillets 2 egg yolks 1 lemon 200 g sour cream 2 shallots 250 ml white wine 1/2 bunch of chives 250 g rice with wild rice Preparation: Wash and dry the fish. Squeeze the lemon and drizzle the lemon juice over the fish. Peel and chop the shallots. Wash the chives and cut into rolls. Cook the rice as directed. Heat the shallots with the white wine in a pan. Add the plaice fillets and cook with the lid closed for 5 minutes at low heat. Take the fish out of the pan and keep it warm. Mix the sour cream and stir into the brew. Heat the sauce for 7 minutes, stirring constantly. Then add the chives and remove the sauce from the stove. Stir the egg yolks into the sauce and season with salt and pepper. Serve the plaice fillets with the rice and the sauce.

Redfish fillet with crust and cucumber salad 359 kcal / 11.7 g carbohydrates / 32.0 g protein / 20.1 g fat / per serving Ingredients for 4 persons: 4 tbsp sunflower oil 3 cucumbers 2 tbsp flour Sea salt and pepper Lemon juice 150 g sour cream 600 g redfish fillet 4 tbsp chopped dill Preparation: Peel, core and slice the cucumber. Bring the salted water to the boil and cook the cucumber slices in it for 8 minutes. Drain the cucumber and mix with the dill and sour cream. Season the salad with salt and pepper. Wash and dry the redfish. Then season with salt and lemon juice on both sides. Then turn the fish in the flour. Heat the sunflower oil in a pan and fry the fish on both sides. Serve the finished redfish with the cucumber salad.

Kohlrabi soup with potatoes 343 kcal / 15.2 g carbohydrates / 16.1 g protein / 23.8 g fat / per serving Ingredients for 4 persons: marjoram 3 spring onions

parsley 2 tbsp butter salt and pepper 2 kohlrabi 200 g Tilsiter 500 g potatoes 1 l vegetable stock Preparation: Wash the spring onions and cut into rings. Melt the butter in a saucepan and sauté the spring onions in it. Peel the potatoes and the kohlrabi. Dice the potatoes and cut the kohlrabi into strips. Add both to the spring onions and steam them. Deglaze with the vegetable stock and cook for 20 minutes. Take a ladle of vegetables out of the pot. Puree the rest of the soup and put the removed vegetables back into the pot. Cut the Tilsiter into small pieces and let it melt in the soup. Before serving, season the soup with marjoram, salt, parsley and pepper.

Foil curd potatoes 251 kcal / 32.1 g carbohydrates / 8.8 g protein / 8.9 g fat / per serving Ingredients for 4 persons: Lemon juice 4 potatoes salt and pepper 150 g sour cream chopped parsley 100 g low-fat quark 2 tbsp olive oil Preparation: First wash and dry the potatoes. Then wrap each potato in aluminum foil. Preheat the oven to 200 ° C and cook the baked potatoes in it for 40 minutes. Then take the potatoes out of the oven and remove the aluminum foil. Cut into the potatoes. Mix the sour cream with the olive oil and the

quark. Stir three quarters of the parsley into the quark and season with salt, pepper and lemon juice. Spread the quark on the potatoes and garnish with the remaining parsley.

Zucchini and carrot hash browns 374 kcal / 43.9 g carbohydrates / 14.8 g protein / 14.8 g fat / per serving Ingredients for 4 persons: Juice of half a lemon 500 g waxy potatoes 1 cup of low-fat yogurt 2 zucchini 1 bunch of radishes 3 carrots 1 iceberg lettuce 1 tbsp flour parsley 2 onions salt and pepper 100 g reduced-fat red sausage turmeric 20 g butter Preparation: Peel the potatoes and cook them in boiling water until soft. Then let it cool down. Wash and grate the zucchini. Peel the carrots and grate them too. Grate the potatoes and mix with the vegetables. Add the flour. Peel the onions. Cut one onion into cubes and the other into rings. Melt the butter in a pan and fry the onion cubes in it. Then remove from the pan and add to the vegetables. Season the vegetable mixture and form hash browns out of it. Fry these on all sides in the pan. Cut the raw meat sausage into slices and add to the hash browns. Pour the herbs on top and serve the hash browns with the sausage. Wash and slice the radishes. Mix these with the lettuce and the onion rings. Mix the yogurt with salt, pepper and lemon juice. Pour the yogurt dressing over the salad.

Baked potatoes with vegetables 359 kcal / 40.9 g carbohydrates / 15.8 g protein / 13.5 g fat / per serving Ingredients for 4 persons: 80 ml artichoke juice 1 kg of potatoes 800 ml of vegetable juice 250 g zucchini 50 g grated cheese 2 beefsteak tomatoes nutmeg 1 tbsp butter salt and pepper 2 eggs 150 ml coffee cream Preparation: Bring the salt water to the boil. Peel the potatoes and cook them in the salted water for 20 minutes. Then cut the potatoes into slices. Wash the tomatoes and the zucchini and also cut them into slices. Grease a baking dish and layer the vegetables alternately. Mix the coffee cream with the eggs. Season the egg mixture with nutmeg, salt and pepper. Stir in the grated cheese and pour the mixture over the vegetables. Preheat the oven to 200 ° C. Bake the vegetables in the oven for 15 minutes. Mix the artichoke juice with the vegetable juice and serve with it.

Pumpkin soup with potatoes 371 kcal / 17.5 g carbohydrates / 4.3 g protein / 31.1 g fat / per serving Ingredients for 4 persons: Chervil leaves 300 g potatoes nutmeg

200 g pumpkin meat salt and pepper 60 g celeriac 2 tbsp pumpkin seed oil 1 carrot 200 ml whipped cream 1 onion 600 ml vegetable stock 1 clove of garlic 2 tbsp rapeseed oil Preparation: Peel the potatoes and cut into cubes. Cut the pumpkin flesh into small pieces. Peel and dice the celery. Peel the carrot and cut into slices. Peel and chop the onion. Peel the garlic and press it through a garlic press. Heat the rapeseed oil in a saucepan and roast the vegetables in it. Then stir in the potatoes and deglaze with the vegetable stock. Bring the soup to the boil and simmer for 25 minutes. Whip the cream until stiff and let it rest in the refrigerator. Puree the soup and stir in 2 tablespoons of pumpkin seed oil. Season the soup with nutmeg, salt and pepper. Pour the whipped cream into the soup and foam it up again. Before serving, season the soup again to taste and garnish with the chervil leaves.

Monkfish with lettuce and vegetables 320 kcal / 10.4 g carbohydrates / 12.9 g protein / 25.1 g fat / per serving Ingredients for 4 persons: herbs of Provence 250 g monkfish fillet Salt and white pepper Juice of a lime 6 tbsp sunflower oil 1/2 head of oak leaf lettuce 1 clove of garlic

100 g rocket 1 baguette roll 1 avocado 2 mushrooms 100 g of cocktail tomatoes Preparation: First wash the monkfish and cut into 8 medallions. Drizzle these with lime juice. Wash the lettuce and pluck it into pieces. Wash and drain the rocket. Core the avocado and cut the pulp into slices. Sprinkle them with lime juice as well. Wash the cherry tomatoes and cut them in half. Wash and slice the mushrooms. Mix the vegetables with the salad. Cut the bun into slices. Peel and dice the garlic. Heat 1 tablespoon of oil in a pan and steam the garlic in it. Then add the bread rolls and roast. Then take it out of the pan. Season the monkfish with salt and pepper. Heat 2 tablespoons of oil in a separate pan and fry the monkfish on all sides. Mix 2 tablespoons of lime juice with the herbs, salt and pepper. Stir in 3 tablespoons of oil and let the dressing steep. Arrange the salad. Place the monkfish on top and pour the dressing over it.

Colorful bean salad with tuna 359 kcal / 24.9 g carbohydrates / 30.4 g protein / 14.4 g fat / per serving Ingredients for 4 persons: 5 tbsp olive oil 1 can of kidney beans 1 teaspoon Dijon mustard 1 can of white beans salt and pepper 1 red onion 2 tbsp white wine vinegar 4 stalks of celery 150 g of lettuce 1/2 bunch of parsley

2 cans of tuna fillets in water Preparation: Wash and drain the beans. Wash and slice the celery. Peel the onions and cut into rings. Wash the parsley and chop half. Wash the lettuce. Drain the tuna and cut into small pieces. Mix the remaining parsley with the tuna. Mix the olive oil with the vinegar, mustard, salt and pepper. Season the dressing to taste. Mix the tuna with the beans and pour the dressing on top.

Spicy mackerel with lettuce 291 kcal / 4.2 g carbohydrates / 24.4 g protein / 18.9 g fat / per serving Ingredients for 4 persons: For the mackerel: 1 teaspoon sunflower oil 8 mackerel fillets Juice of a lime 2 tsp curry paste 2 tbsp coriander For the salad: salt and pepper 4 spring onions 100 g cucumber 2 teaspoons sesame oil 40 g radish 1 teaspoon of wine vinegar 80 g bean sprouts 15 g cashew nuts 4 coriander stalks Preparation:

Wash and chop the coriander. Chop the cashew nuts. Mix the curry paste with sunflower oil, lime juice and 2 tablespoons of coriander. Slightly cut into the mackerel and add to the curry mixture. Then let it steep for 2-3 hours. Wash the spring onions and cut into rings. Peel and quarter the cucumber. Peel, halve and slice the radish. Mix the vegetables and add the bean sprouts, cashew nuts and the rest of the coriander. Mix the wine vinegar with pepper, sesame oil and salt. Preheat the grill and grill the mackerel on it for 4–5 minutes. Arrange the salad with the dressing and serve with the mackerel.

Mushroom lamb's lettuce 254 kcal / 2.3 g carbohydrates / 9.0 g protein / 22.9 g fat / per serving Ingredients for 4 persons: salt and pepper 2 tbsp balsamic vinegar 400 g lamb's lettuce ground allspice 100 g mushrooms 1 teaspoon mustard 100 g of streaky bacon White pepper 2 hard-boiled eggs 5 tbsp cold-pressed oil 1/2 clove of garlic Preparation: Wash the lettuce. Wash and slice the mushrooms. Cut the bacon into slices. Peel the eggs and cut them into slices. Peel and mash the garlic. Heat 2 tablespoons of oil in a pan. Steam the mushrooms in it. Then add the bacon and fry. Mix the balsamic vinegar with 3 tablespoons of oil, salt, garlic, allspice and mustard as well as the white pepper. Mix all ingredients and drizzle with the dressing. Arrange the salad and season to taste again before serving.

Pea salad with tuna 481 kcal / 59.1 g carbohydrates / 28.9 g protein / 14.2 g fat / per serving Ingredients for 4 persons: 1 handful of Frisée salad 250 g long grain rice with wild rice 1 handful of Lollo rosso 250 g peas salt and pepper 250 g cherry tomatoes 100 g basil pesto 2 cans of tuna in water Preparation: First cook the rice as instructed. After 15 minutes add the peas to the rice. Pour both off and let cool down. Wash the cherry tomatoes and cut in half. Drain the tuna and cut into small pieces. Mix the pesto with the tomatoes, tuna and rice. Season the salad with salt and pepper. Wash both types of lettuce and cut into pieces. Serve these and spread the pea-rice-tuna mixture over them.

Fennel egg salad 290 kcal / 8.3 g carbohydrates / 9.6 g protein / 23.8 g fat / per serving Ingredients for 4 persons: 5 tbsp oil 2 fennel bulbs 1 tbsp honey 1 carrot 3 tbsp wine vinegar 4 spring onions coriander 4 stalks of celery

Fennel green 4 hard-boiled eggs parsley 150 g cherry tomatoes Salt and white pepper 2 tbsp sunflower oil 1 tbsp balsamic vinegar Preparation: Wash the vegetables. Peel and cut the fennel bulbs into eighths. Peel the carrot and cut into strips. Cut the spring onions into rings. Cut the celery into slices. Peel the eggs and cut them into slices. Heat 3 tablespoons of oil in a pan and fry the fennel. Then deglaze with balsamic vinegar and season with pepper. Serve the fennel with the remaining vegetables and eggs. Wash and chop the herbs. Mix the vinegar with the herbs, honey, salt and pepper. Then add the oil and spread the dressing over the salad.

Pumpkin and mushroom salad 331 kcal / 5.3 g carbohydrates / 7.2 g protein / 31.2 g fat / per serving Ingredients for 4 persons: 1/2 small Head of oak leaf lettuce 50 g coarsely chopped walnuts 1/2 head of batavia lettuce 4 tbsp pumpkin seed oil 1 shallot 2 tbsp mild wine vinegar 100 g pumpkin meat salt and pepper 1 pear 4 tbsp rapeseed oil 100 g mushrooms

100 g of lean, streaky bacon in slices Preparation: Wash the lettuce and pluck it into small pieces. Peel the shallot and cut into rings. Cut the pumpkin flesh into strips. Core the pear and cut into wedges. Halve the pear wedges again. Wash the mushrooms and cut in half. Heat 2 tablespoons of rapeseed oil in a pan and fry the bacon with the mushrooms in it. Mix the salad with the remaining ingredients. Mix the vinegar with the pumpkin seed oil, salt and pepper. Season the dressing to taste and spread over the salad. Garnish with the walnuts before serving.

Mushroom and cheese salad 331 kcal / 5.4 g carbohydrates / 16.5 g protein / 25.9 g fat / per serving Ingredients for 4 persons: Red pepper some endive lettuce leaves 4 tbsp rapeseed oil 1 small Head of radicchio 2 tbsp wine vinegar 100 g mushrooms Salt and white pepper 1 pear 4 parsley stalks 200 g Emmentaler Preparation: Wash the lettuce and pluck it into small pieces. Wash and slice the mushrooms. Core the pear and cut into wedges. Cut the cheese into slices. Mix all ingredients together. Wash and chop the parsley. Mix this with the vinegar, salt, pepper and rapeseed oil. Mix the salad with the dressing and sprinkle with the red pepper.

Red cabbage and walnut salad

165 kcal / 15.9 g carbohydrates / 5.7 g protein / 5.7 g fat / per serving Ingredients for 4 persons: 50 g walnuts 1 small Head of red cabbage 1 apple 1 teaspoon salt 1 pinch of cinnamon 1 tbsp honey 1 pinch of nutmeg 2-3 tablespoons of vinegar 1 pinch of ground caraway seeds Preparation: Remove the stalk and the outer leaves of the red cabbage. Cut the red cabbage into small pieces and stir with salt. Add the vinegar with the honey and the spices and stir again. Wash and core the apple and cut into sticks. Chop the walnuts and mix with the apple into the salad.

Tuna Rice Salad 407 kcal / 33.2 g carbohydrates / 23.0 g protein / 20.2 g fat / per serving Ingredients for 4 persons: pepper 150 g long grain rice 1/2 lemon 50 g peas 2 tbsp olive oil 1 onion 50 g Greek black olives 1 small Lettuce 185 g tuna in brine 1 yellow pepper 125 g mozzarella Preparation:

Bring 300 ml of salt water to the boil. Let the rice simmer for 5 minutes. Then add the peas and cook both for 10 minutes. Then quench and let cool. Peel the onion and cut into rings. Wash the lettuce and pluck it into small pieces. Core, wash and dice the peppers. Cut the mozzarella into cubes. Cut the tuna into small pieces. Mix all ingredients into the rice. Squeeze the lemon and mix the lemon juice with the olive oil and pepper. Pour the dressing over the salad and arrange it.

Bean and feta salad 353 kcal / 7.9 g carbohydrates / 12.0 g protein / 29.6 g fat / per serving Ingredients for 4 persons: marjoram 300 g green beans parsley 2-3 sprigs of savory 8 tbsp rapeseed oil 1 small Head endive salad 4 tbsp wine vinegar 6 tomatoes Sea salt and white pepper 2 red onions 1/2 clove of garlic 300 g feta Preparation: Wash the beans. Bring the salted water to the boil and cook the beans with the savory for 8-10 minutes. Then drain and let cool. Wash and drain the endive salad. Then cut the lettuce into strips. Wash and slice the tomatoes. Peel the onions and cut into rings. Cut the feta into slices. Mix all the ingredients for the salad together. Peel the garlic and press it through a garlic press. Mix the vinegar with the garlic, salt and pepper. Then stir in the rapeseed oil. Wash and chop the herbs. Mix these with the dressing. Arrange the salad and spread the dressing over it.

Melon and feta salad with olives 132 kcal / 5.8 g carbohydrates / 3.7 g protein / 10.3 g fat / per serving Ingredients for 4 persons: salt and pepper 250 g watermelon 2 tbsp olive oil 50 g lettuce 1 tbsp lemon juice 75 g feta 6 peppermint leaves 5 black, pitted olives Preparation: Core the watermelon and dice the pulp. Wash and cut the lettuce. Drain and dice the feta. Chop the olives and mix with the melon, salad and feta. Wash the mint and cut into strips. Mix the lemon juice with the olive oil and season the dressing with salt and pepper. Pour the dressing over the salad and sprinkle with the mint.

Mixed salad with pumpkin and blue cheese 339 kcal / 15.6 g carbohydrates / 6.2 g protein / 27.7 g fat / per serving Ingredients for 4 persons: 2 tbsp pumpkin seeds 100 g Frisée salad 4 tbsp pumpkin seed oil 50 g radicchio 2 tbsp wine vinegar 200 g of red and white grapes Salt and white pepper 1 small pear 2 tbsp rapeseed oil 100 g blue cheese

300 g Hokkaido pumpkin Preparation: First wash the lettuce and cut into small pieces. Wash, halve and core the grapes. Wash, core and cut the pear into wedges. Dice the cheese. Cut the pumpkin into wedges and core. Heat 2 tablespoons of rapeseed oil in a pan and fry the pumpkin flesh in it. Then season with salt and pepper. Mix the pumpkin seed oil with the vinegar, salt and pepper. Add the salads to the dressing and mix. Then arrange the salad. Spread over the grapes, pears, cheese and pumpkin wedges. Garnish the salad with the pumpkin seeds.

Cod on a bed of chard 544 kcal / 51.2 g carbohydrates / 44.1 g protein / 16.8 g fat / per serving Ingredients for 4 persons: 100 g crème fraîche 250 g rice 250 ml white wine 750 g Swiss chard 250 ml vegetable stock 1 carrot 4 cod fillets 1 onion nutmeg 2 tbsp olive oil 1/2 clove of garlic salt and pepper Preparation: First cook the rice as instructed. Wash the chard and remove the stalk and stems. Cut the chard leaves into small pieces. Peel the carrot and cut into sticks. Peel and dice the onion. Heat the olive oil in a pan and steam the onion in it. Deglaze with a little water and add the chard leaves. Season these with nutmeg, salt, garlic and pepper. Steam the chard for 10 minutes. Wash the fish. Heat the vegetable stock and the white wine in a pan. Season the mixture with salt and pepper. Put the fish in and cook on low heat for 12–15

minutes. Then take the fish out of the pan and let it drain. Stir the crème fraîche into the stock and bring to the boil. Then season the sauce to taste. Serve the rice with the vegetables and the cod. Spread the sauce on top.

Potato noodles with vegetables 359 kcal / 51.9 g carbohydrates / 13.3 g protein / 8.5 g fat / per serving Ingredients for 4 persons: salt and pepper 600 g vegetables of your choice 500 g potato noodles 3 tbsp cooking oil 2 onions 250 ml vegetable stock Preparation: First wash the vegetables and cut them into small pieces if necessary. Heat 1 tablespoon of oil in a saucepan and steam the vegetables in it. Then deglaze with the vegetable stock and cook. Peel and cook the onions. Heat 2 tablespoons of oil in a pan and fry the potato noodles in it, turning. Drain the finished vegetables and add to the potato noodles. Heat everything again and serve.

Pumpkin salad with raspberry dressing 154 kcal / 7.6 g carbohydrates / 2.2 g protein / 12.6 g fat / per serving Ingredients for 4 persons: 2 tbsp pumpkin seeds 150 g pumpkin meat 4 tbsp pumpkin seed oil 1 apple 1 hazelnut-sized piece of ginger

50 g celery bulb salt and pepper 1 carrot 2 tbsp raspberry vinegar 100 g lollo rosso Preparation: First, core and peel the pumpkin. Grate the pulp. Core, quarter and slice the apple. Halve the apple wedges again. Peel the celery and cut into sticks. Peel the carrot and cut into strips. Mix the carrot with the celery, pumpkin and apple. Chop the lollo rosso and add it as well. Mix the vinegar with the oil, as well as salt and pepper. Peel and grate the ginger and stir into the dressing. Mix the salad with the dressing. Let the salad steep before serving and garnish with the pumpkin seeds.

Mushroom pan with rice 412 kcal / 62.8 g carbohydrates / 10.4 g protein / 13.4 g fat / per serving Ingredients for 4 persons: coriander 25 g dried Mu-Err mushrooms parsley 300 g rice salt and pepper 200 g mushrooms 5 tbsp rapeseed oil 125 g oyster mushrooms 1 clove of garlic 1 onion 1/2 stick of leek 2 carrots Preparation: Wash the mushrooms. Bring the water to the boil and cook the mushrooms

for 15 minutes. Prepare the rice as instructed. Wash the mushrooms with the oyster mushrooms. Cut the mushrooms into slices. Cut the oyster mushrooms into small pieces. Peel the onion and cut into rings. Peel the carrots and cut into sticks. Wash the leek and cut into strips. Drain the Mu-Err mushrooms and then cut them into small pieces. Peel and dice the garlic. Heat the rapeseed oil in a pan and steam the garlic in it. Add the mushrooms and vegetables and fry. Season with coriander, salt and pepper and the parsley. Pour off the finished rice and stir it into the mushrooms. Arrange the mushroom pan with the rice.

Stuffed Swiss chard with goat cheese 177 kcal / 0.9 g carbohydrates / 5.5 g protein / 17.0 g fat / per serving Ingredients for 4 persons: 2 tbsp rapeseed oil 4 chard leaves salt and pepper 4 round fresh goat cheeses 60 g wild garlic pesto Preparation: First wash the chard leaves. Bring the salted water to the boil and blanch the chard leaves in it for 20–30 minutes. Then take it out of the water and quench. Spread out the chard leaves and spread a goat cream cheese on each. Spread the wild garlic pesto over the cheese and fold the leaves together. Season the parcels with salt and pepper. Heat the oil in a pan and fry the stuffed Swiss chard leaves on all sides.

Rice peppers 375 kcal / 58.6 g carbohydrates / 8.9 g protein / 11.4 g fat / per serving Ingredients for 4 persons: 75 g chopped soup greens 2 yellow peppers 4 tbsp tomato paste 2 green peppers 1 l vegetable stock 2 red peppers 1/2 teaspoon salt 2 tomatoes Paprika powder 2 onions 4 tbsp rapeseed oil 250 g rice Preparation: Wash the peppers and cut off a lid at the top. Then core the peppers. Dice the cut part of the bell pepper. Wash and chop the tomatoes. Peel and dice the onions. Heat 4 tablespoons of rapeseed oil in a saucepan and steam the onions in it. Then add the tomatoes and steam them as well. Season the tomatoes with tomato paste, paprika powder and salt. Add the rice to the pot and deglaze with 750 ml of vegetable stock. Bring the broth to the boil and cook on medium heat for 15 minutes. Add the diced paprika and the rest of the oil and season with the tomato paste. Pour the rice mixture into the peppers and place them in a baking dish. Pour in the rest of the broth and spread the soup greens on top. Preheat the oven to 220 ° C. Bake the stuffed peppers for 20 minutes.

Cheese noodles with colorful vegetables 502 kcal / 52.9 g carbohydrates / 21.2 g protein / 22.7 g fat / per serving Ingredients for 4 persons: 200 g grated cheese

250 g noodle nests Garlic powder 1 onion Sea salt and pepper 3 tbsp sunflower oil 200 g red pepper 200 g pumpkin 200 g zucchini Preparation: First cook the pasta as instructed. Then let it drain. Peel and dice the onion. Heat 3 tablespoons of oil in a pan and steam the onion in it. Wash and chop the vegetables. Add this and steam it too. Season the vegetables with salt, garlic and pepper. Mix three quarters of the cheese with the vegetables and add to the pasta. Mix everything well and place in a baking dish. Scatter the rest of the cheese on top. Preheat the oven to 200 ° C and bake the casserole for 10 minutes.

Warm rice and tuna salad 563 kcal / 52.3 g carbohydrates / 20.9 g protein / 30.0 g fat / per serving Ingredients for 4 persons: 8 black olives 250 g long grain rice salt and pepper 1 onion 1 tbsp soy sauce 2 cloves of garlic 2 cans of tuna fillets in olive oil 1 red chilli pepper 100 g rocket

1 fried bell pepper from the glass 2 tbsp capers Preparation: First cook the rice as instructed. Peel and dice the onion. Peel and chop the garlic. Core, wash and cut the chilli pepper into rings. Drain the peppers and cut into strips. Pour off the capers. Wash and chop the rocket. Put the rice in a bowl. Fold the oil with the onion, capers, tuna, bell pepper, garlic, chilli pepper and soy sauce into the rice. Season the rice salad with salt and pepper. Then mix in the rocket and serve the salad. Scatter the olives on top.

Fried tuna fillet with vegetables 660 kcal / 7.6 g carbohydrates / 44.6 g protein / 49.9 g fat / per serving Ingredients for 4 persons: salt and pepper 12 tbsp rapeseed oil thyme 750 g tuna Juice of half a lemon rosemary 2 beefsteak tomatoes parsley 2 zucchini 1 clove of garlic 4 spring onions 2 onions 1 red pepper 1 yellow pepper Preparation: Wash and dry the tuna. Then cut the fish into small pieces. Mix together lemon juice and 4 tablespoons of rapeseed oil and let the tuna soak in it. Wash the vegetables. Pour boiling water over the tomatoes and let them steep for a moment. Then peel and core the tomatoes. Dice the pulp. Cut the zucchini into slices and then cut them in half. Cut the spring onions into small

pieces. Cut the peppers into strips. Peel and chop the garlic. Peel the onions and cut into rings. Wash and chop the herbs. Heat 4 tablespoons of oil and stew the vegetables in it. Then season with salt, pepper, parsley, thyme and rosemary. Drain the tuna. Heat 4 tablespoons of rapeseed oil in a pan and fry the tuna on all sides. Then add the vegetables and heat.

Linguine with spinach and tuna salad 379 kcal / 53.3 g carbohydrates / 26.9 g protein / 6.5 g fat / per serving Ingredients for 4 persons: 2 cans of tuna in water 250 g linguine 2 tbsp capers 150 g spinach leaves 100 g dried tomatoes 2 tbsp olive oil salt and pepper Preparation: Cook the linguine as directed. Then let it drain. Wash the spinach and drain it too. Heat olive oil in a pan. Steam the spinach in it. Then season with salt and pepper. Wash and chop the tomatoes. Drain the tuna and cut into small pieces. Mix the capers with the tomatoes and tuna. Serve the pasta with the spinach and serve with the tuna salad.

Omelette topped with shrimp 425 kcal / 1.0 g carbohydrates / 29.4 g protein / 33.4 g fat / per serving Ingredients for 4 persons:

Sprigs of dill 12 eggs 200 g of crabs 4 tbsp water 6 tbsp sunflower oil 1 tbsp cornstarch nutmeg 1/2 teaspoon salt White pepper Preparation: First separate the eggs. Whisk the egg yolk with 2 tablespoons of water. Mix the cornstarch with the remaining water and stir into the egg yolk. Season the egg mixture with nutmeg, salt and pepper. Beat the egg white until stiff and fold into the egg yolk mixture. Wash and dry the crabs. Wash and chop the dill. Heat 1 tablespoon of sunflower oil in a pan. Add a quarter of the egg mixture and fry to make an omelette. Then bake the omelette with the lid closed for 4–5 minutes. Do the same with the rest of the egg mixture. Heat 2 tablespoons of oil in a separate pan and heat the shrimps in it while stirring. Top the omelets with the fried crabs and garnish with the dill.

Seafood risotto 491 kcal / 50.4 g carbohydrates / 20.2 g protein / 23.2 g fat / per serving Ingredients for 4 persons: salt and pepper 400 g mixed seafood thyme Lemon juice chervil 2 onions parsley 2 cloves of garlic 125 ml white wine 1 spring onion

500 ml vegetable stock 8 tbsp cooking oil 250 g risotto rice Preparation: First wash and drain the seafood. Then drizzle with a little lemon juice. Peel and dice the onions and garlic. Wash the spring onions and cut into rings. Heat 5 tablespoons of oil in a saucepan and sauté the spring onion with the garlic and onions. Add the rice and heat it up. Deglaze with the vegetable stock and wine and simmer. Heat 3 tablespoons of oil in a pan and fry the seafood in it. Then put it under the rice. Season the risotto with salt, pepper, parsley, thyme and chervil.

Trout with rice and vegetables 623 kcal / 57.5 g carbohydrates / 46.0 g protein / 23.2 g fat / per serving Ingredients for 4 persons: parsley 1 onion Juice of 1/2 lemon 1 carrot 2-3 tablespoons of flour 1 fennel bulb 4 rainbow trout Paprika powder 40 g butter Salt and white pepper 250 g risotto rice 330 ml vegetable stock Preparation: Peel and chop the onion. Wash and dice the vegetables. Melt the butter in a saucepan and sauté the onion in it. Then add the vegetables and steam them. Then heat the rice in the saucepan while stirring. Deglaze with the vegetable stock and bring to the boil. Let the risotto steep for 20 minutes with the lid closed and over medium heat. Season to taste with paprika powder,

salt and pepper. Gutting the trout if necessary and seasoning the outside and inside with salt and pepper. Then turn in the flour. Heat the oil in a pan and fry the fish on both sides. Serve the rice with the trout and drizzle with lemon juice.

Rice with spicy cod 440 kcal / 58.1 g carbohydrates / 26.6 g protein / 10.9 g fat / per serving Ingredients for 4 persons: parsley 250 g long grain rice 1 tbsp chopped pistachios 1 red onion 2 tbsp desiccated coconut 2 carrots 1 teaspoon cornstarch 1 tart apple 100 ml apple juice 500 g cod fillet sweetener Juice of half a lemon Curry powder 3 tbsp olive oil salt and pepper Preparation: Cook the rice as directed. Peel and dice the onion. Peel the carrots and cut into sticks. Wash, core and cut the apple into wedges. Wash the cod and drizzle with a little lemon juice. Then cut the cod into small pieces. Heat the oil in a pan and steam the carrots with the onions in it. Add the fish and apple and season with sweetener, salt and pepper and curry powder. Deglaze with

the apple juice and cook the fish with the lid closed for 8-10 minutes over low heat. Then tie with some starch. Toast the desiccated coconut in a pan without fat. Mix the rice with the pistachios. Garnish the fish with the desiccated coconut and serve with the rice. Put some parsley on top.

Snacks Antipasti with vegetables and bacon 219 kcal / 18.5 g carbohydrates / 5.1 g protein / 13.8 g fat / per serving Ingredients for 4 persons: rosemary 1/2 green pepper salt 8 slices of ciabatta 4 tbsp oil 2 tomatoes 1 clove of garlic 50 g of lean, streaky bacon Preparation: Put the peppers in the oven at 220 ° C and loosen the skin. Then core the peppers and dice the pulp. Roast the ciabatta slices on both sides for 2 minutes. Pour boiling water over the tomatoes and then peel them. Then core the tomatoes and dice the pulp. Cut the bacon into strips. Heat a pan and steam the bacon in it. Peel and chop the garlic. Drizzle the ciabatte with oil and then top with the paprika, bacon, tomatoes and garlic. Finally, season the ciabatte with salt and pepper. Pour the rosemary needles over it and heat the topped ciabattes in the oven for 2-3 minutes.

Spicy bruschetta 205 kcal / 23.6 g carbohydrates / 3.8 g protein / 10.4 g fat / per serving Ingredients for 4 persons: 2 baguette rolls Salt and white pepper 1 tomato 1 tbsp balsamic vinegar 75 g roasted peppers from the jar 4 tbsp oil 1 clove of garlic 2 red chili peppers 1 onion Preparation: Halve the rolls and drizzle with 1 tablespoon of oil. Preheat the oven to 200 ° C and roast the rolls on both sides for 2-3 minutes. Pour boiling water over the tomato and let it steep for a moment. Then peel and core the tomato and dice the pulp. Drain the peppers and cut into small pieces. Peel and dice the garlic. Peel and chop the onion. Core the chilli pepper and cut into slices. Mix all ingredients with 3 tablespoons of oil and the vinegar. Season the mixture with salt and pepper. Spread the vegetables on the rolls and briefly heat them up again in the oven.

Camembert balls 67 kcal / 0.5 g carbohydrates / 3.3 g protein / 5.8 g fat / per serving Ingredients for 16 pieces: 1 slice of pumpernickel 250 g camembert parsley 75 g sour cream Caraway seed Paprika powder Curry powder

Preparation: Mash the camembert and mix with the sour cream. Shape the mixture into 16 balls. Season this with herbs, curry, paprika and caraway seeds. Rub the pumpernickel and roll the balls in it.

Vegetable sandwich 370 kcal / 40.8 g carbohydrates / 20.42 g protein / 13.8 g fat / per serving Ingredients for 2 people: Sprigs of dill 1 pk. "Tuna with a difference" with French dressing 2 dried tomatoes 1 pk. "Tuna with a difference" with sun-dried tomatoes and herb dressing 10 green olives 4 slices of sandwich toast 1/2 fried peppers Preparation: First preheat the oven to 180 ° C. Cut 4 circles out of the toast. Toast these circles in the oven. Then let it cool down and top it with both types of dressing. Cut the peppers and tomatoes into strips. Cover 2 toast circles with the pepper strips and the olives. Cover the remaining toast circles with the tomatoes and dill.

Stuffed cucumber 245 kcal / 5.2 g carbohydrates / 4.0 g protein / 22.9 g fat / per serving Ingredients for 4 persons:

parsley 1 cucumber chives 1 hard-boiled egg 100 g herb crème fraîche some radishes 2 tbsp corn 100 g paprika crème fraîche 2 black olives cress 1/4 orange pepper 1 tomato 1 spring onion Preparation: Wash the cucumber and cut off the ends. Then cut the cucumber into 8 thick and 8 thin slices. Hollow out the thick cucumber slices. Peel the egg and cut into slices. Wash the radishes and also cut them into slices. Mix the egg with the radishes and the paprika crème fraîche and fill into 4 hollowed out cucumber slices. Sprinkle cress on top. Wash the tomato with the spring onion and the bell pepper. Cut the tomato into wedges. Cut the spring onion into rings. Dice the peppers. Cut the olives into small pieces. Wash and drain the corn. Add the vegetables with the remaining cucumber slices to the remaining cucumbers. Garnish with the herb crème fraîche and sprinkle with parsley and chives.

Small vegetable pumpernickel bites 302 kcal / 19.1 g carbohydrates / 11.2 g protein / 20.0 g fat / per serving Ingredients for 4 persons: dill 4 slices of pumpernickel 4 walnut halves 100 g crème fraîche 1 carrot 125 g camembert 1 cucumber

Preparation: Spread the crème fraîche on the pumpernickel. Divide the camembert into 8 pieces. Wash and grate the cucumber. Peel the carrot and grate it too. Halve the pumpernickel and top one half with camembert and one half with grated cucumber. Sprinkle the dill on top. Top the other pumpernickels with the carrot rasps and camembert and drape the walnuts on top.

Sandwich tower 229 kcal / 17.3 g carbohydrates / 10.2 g protein / 13.2 g fat / per serving Ingredients for 4 persons: coarse pepper 4 slices of sandwich bread 1 bunch of rocket 50 g basil pesto 3 beefsteak tomatoes 125 g mozzarella Preparation: Cut off the crust of the toast slices and brush the toasts with the pesto. Drain the mozzarella and cut into slices. Wash the tomatoes and also cut them into slices. Wash the rocket. Cover two slices of toast with tomatoes and mozzarella. Spread the rocket over the top and sprinkle with the pepper. Place the remaining slices of bread on top and cut the tower in half diagonally.

Bell Pepper Sandwich 244 kcal / 15.8 g carbohydrates / 11.4 g protein / 15.1 g fat / per serving Ingredients for 4 persons: salt 4 slices of sandwich bread 1 tbsp olive oil 80 g black olive paste

50 g red pepper 125 g mozzarella 50 g green pepper Preparation: Remove the crust from the toast slices and brush the bread with the olive paste. Drain the mozzarella and cut into slices. Cut the peppers into small pieces. Heat olive oil in a pan and fry the peppers in it. Then season with salt. Spread the mozzarella and paprika on two toast slices. Place another slice of toast on top and then cut in half diagonally.

Bell pepper salad with tomato and mozzarella plate 653 kcal / 8.5 g carbohydrates / 26.2 g protein / 56.1 g fat / per serving Ingredients for 4 persons: For the salad: 125 ml of virgin olive oil 1 yellow pepper Salt and white pepper 1 green pepper 2 tbsp wine vinegar 1 orange bell pepper 1 teaspoon rosemary needles 1 red pepper 1 red pepper 2 cloves of garlic For the tomato and mozzarella plate: olive oil 100 g thinly sliced Parma ham pepper 100 g salami basil 2 beefsteak tomatoes black olives

250 g mozzarella green olives Preparation: Place the peppers in the oven at 250 ° C. Then skin and core. Quarter the pulp. Peel and slice the garlic. Core the peppers and cut into slices. Mix the garlic with the pepper and the remaining ingredients for the salad. Let the peppers steep in the marinade for two days. Wash and slice the tomatoes. Drain the mozzarella and cut into slices. Arrange the ham, mozzarella, tomatoes and salami on a plate. Put the olives and basil on top. Drizzle the tomatoes with olive oil and garnish with the pepper.

Marinated mozzarella balls with sun-dried tomatoes 767 kcal / 40.9 g carbohydrates / 32.9 g protein / 52.1 g fat / per serving Ingredients for 4 persons: 250 g ciabatta 600 g mozzarella balls 100 g sun-dried tomatoes in oil 5 red chili peppers 100 g black olives 1 clove of garlic 100 g green olives 2 sprigs of rosemary native olive oil 1/2 teaspoon red and black peppercorns Preparation: First drain the mozzarella. Divide the mozzarella balls into 2 sealable glasses. Core two chilli peppers and cut into rings. Put the chili rings and the remaining chili peppers in a glass. Peel and chop the garlic. Put the rosemary, garlic and peppercorns in the other glass with the mozzarella. Fill the glasses with the herbal oil and let it steep for a few hours. Drain the marinated mozzarella balls. Drain the olives too. Cut the tomatoes into small pieces. Serve the olives with the mozzarella and the tomatoes and serve with

the ciabatta.

Fruity camembert 173 kcal / 7.1 g carbohydrates / 7.2 g protein / 12.8 g fat / per serving Ingredients for 4 persons: Red pepper 2 kiwis 150 g cream camembert 2 star fruits 4 figs Preparation: First peel and slice the kiwi fruit. Wash the star fruits and also cut them into slices. Halve the figs. Cut the camembert into slices and season with the pepper. Serve the fruits with the camembert.

Crab avocado with herb dip 439 kcal / 3.9 g carbohydrates / 15.2 g protein / 40.0 g fat / per serving Ingredients for 4 persons: 200 g of herbal garlic crème fraîche 2 avocados 1 hard-boiled egg 150 g of crabs cress 1 lime Preparation: Wash and core the avocados. Then remove the pulp with a melon cutter. Wash the crabs and put them back into the avocado halves with the avocado balls. Halve the lime and squeeze out the juice. Pour the lime juice over the avocado. Cut the other half of the lime into slices. Peel the egg and

cut it into slices. Garnish the filled avocados with the cress, eggs and lime wedges and serve with the crème fraîche.

Smoked trout with asparagus 305 kcal / 3.3 g carbohydrates / 28.7 g protein / 18.7 g fat / per serving Ingredients for 4 persons: 150 g yogurt 2 smoked trout fillets 150 g herb crème fraîche 2 hard-boiled eggs 2 tbsp mixed pickles 250 g green asparagus 1 sprig of tarragon Preparation: Wash the asparagus and remove the lower part. Bring the salted water to the boil and cook the asparagus in it. Peel the eggs and cut them into slices. Roughly chop the mixed pickles and mix with the yogurt and crème fraîche. Drain the finished asparagus and serve with the trout. Serve with the yogurt.

Asparagus and salmon platter with herb quark dip 428 kcal / 4.7 g carbohydrates / 36.8 g protein / 26.9 g fat / per serving Ingredients for 2 people: 500 g asparagus dill 1 teaspoon butter parsley

salt 1 boiled egg 30 g raw ham 200 g herb quark 100 g smoked salmon Preparation: Peel the asparagus and remove the ends. Heat the water with 1 teaspoon butter and a little salt and place the asparagus in the water so that the heads are out of the water. Cook the asparagus for 15-18 minutes. Cut the ham and salmon into slices. Peel and chop the egg. Drain the asparagus and serve. Serve with the ham, egg, parsley, salmon and dill.

Cucumber and radish curd 395 kcal / 45.3 g carbohydrates / 24.8 g protein / 12.6 g fat / per serving Ingredients for 1 person: 2 slices of bread 1/2 bowl of cress White pepper 1 pickled cucumber Paprika powder radish salt 125 g low-fat quark 1 tbsp linseed oil Preparation: Wash and dice the radishes. Wash and chop the cress. Wash and dice the pickled cucumber. Mix the quark with the linseed oil, the cress, the cucumber and the radishes. Season the quark with the spices and serve with the bread.

Open sandwich with tuna and tomato 393 kcal / 50.9 g carbohydrates / 24.8 g protein / 8.5 g fat / per serving

Ingredients for 4 persons: 250 g tuna in water 8 slices of farmer's bread 100 g mixed salad 30 g butter 3 tomatoes Preparation: Drain the tuna. Brush the bread slices with butter. Wash and slice the tomatoes. Wash and dry the lettuce. Cover half of the bread slices with the salad. Spread the tuna on top. Put some lettuce again over the tuna, as well as the tomatoes and the remaining bread slices.

Quark with chives on pumpernickel 503 kcal / 49.6 g carbohydrates / 26.3 g protein / 21.8 g fat / per serving Ingredients for 1 person: 2 slices of pumpernickel 1/2 bunch of chives Salt and white pepper 125 g low-fat quark 1 tbsp lemon juice 2 tbsp sunflower oil 2 tbsp fermented cereals Preparation: Wash the chives and cut into rolls. Mix the quark with the sunflower oil. Then stir in half of the chives and the fermented grain. Season the quark with salt, pepper and lemon juice. Brush the pumpernickel with the quark and sprinkle with the remaining chives.

Vegetable and cheese salad 259 kcal / 4.0 g carbohydrates / 11.4 g protein / 22.8 g fat / per serving Ingredients for 4 persons: salt and pepper 300 g smoked cheese in one piece 3 tbsp sunflower oil 2 pickles 2 tbsp vinegar 1 red pepper chives 1 red onion some sage leaves Preparation: Dice the cheese. Cut the cucumber into small pieces. Wash and slice the peppers. Peel the onion and cut into rings. Wash the lettuce leaves and cut into strips. Mix all ingredients together. Mix the vinegar with the oil and season the dressing with salt and pepper. Mix the salad with the dressing.

Simple onion pie with bacon 191 kcal / 25 g carbohydrates / 8 g protein / 6 g fat / per serving Ingredients for 1 tray: 100 g grated Emmentaler 500 g of wheat flour 3 eggs 1 cube of yeast 200 ml sour cream 300 ml of milk 150 g bacon 30 ml of beer 100 ml white wine Sea salt and pepper

2 tbsp rapeseed oil Caraway seed 7 onions Preparation: Cut the bacon into strips. Knead the flour with the yeast, some salt, the beer and the milk. Let the dough rise covered. Preheat the oven to 220 ° C. Grease a baking sheet. Peel the onions and cut into strips. Heat the oil in a saucepan and steam the onions in it. Then deglaze with the wine and season with salt and pepper. Reduce the onion and wine mixture and season with caraway seeds. Then let the wine cool down. Fry the bacon in a pan without fat. Whisk the eggs with the cream and season. Place the dough on the baking sheet and form an edge. Spread the onions on top. Pour the egg-cream mixture over the onions and spread the ham on top. Sprinkle the onion cake with cheese and bake for 20-25 minutes.

Minced meat cake 507 kcal / 24 g carbohydrates / 18 g protein / 36 g fat / per serving Ingredients for 1 cake: pepper 180 g butter 200 g sour cream 300 grams of flour 2 eggs 1 teaspoon sea salt 1 red chilli pepper 1 onion 200 g feta 2 tbsp rapeseed oil 375 g zucchini 500 g mixed minced meat 50 g tomato paste Preparation: Knead the butter with the salt, 4 tablespoons of water and the flour. Let the

dough rest in the refrigerator for half an hour. Preheat the oven to 200 ° C. Grease a springform pan. Peel and chop the onion. Heat the oil in a pan and fry the onion with the minced meat in it. Then stir in the tomato paste. Wash and dice the zucchini. Crumble the feta. Cut the chilli pepper into rings. Whisk the sour cream with the eggs. Mix the fried minced meat with the chilli pepper, zucchini and feta and season with salt and pepper. Roll out two thirds of the dough and place the springform pan. Form an edge in the process. Roll out the remaining dough and cut into strips. Spread the minced meat mixture on the dough in the springform pan and spread the strips of dough over it. Bake the cake for 45 minutes. After 20 minutes, cover the cake with baking paper and finish baking.

Desserts Cheese baked apples 201 kcal / 17.8 g carbohydrates / 5.1 g protein / 11.7 g fat / per serving Ingredients for 4 persons: 1 egg yolk 4 tart apples 75 g camembert 75 g sour cream Preparation: Core and hollow out the apples. Remove the rind of the camembert and cut the camembert into small pieces. Then mash the camembert and mix it with the sour cream. Then stir in the egg yolks and pour the mixture into the apples. Preheat the oven to 200 ° C. Bake the stuffed apples for 20-25 minutes.

Stuffed apples with cereals 202 kcal / 22.8 g carbohydrates / 2.9 g protein / 10.0 g fat / per serving Ingredients for 1 person: cinnamon 1 tart apple 2 teaspoons of quince puree 10 g enzyme fermented grain 1 tbsp bread drink 15 g ground hazelnuts Preparation: Mix the grain with the hazelnuts and the bread drink. Mix the quince butter with the cinnamon into the grain. Core and hollow out the apple. Then pour the cereal mixture into the apple and place on a baking sheet. Preheat the oven to 180–200 ° C and bake the apple for 12–15 minutes.

Turnip tops apple 221 kcal / 27.9 g carbohydrates / 3.1 g protein / 9.9 g fat / per serving Ingredients for 1 person: cinnamon 1 tart apple 2 teaspoons of turnip tops 10 g enzyme fermented grain 1 tbsp bread drink 15 g ground hazelnuts Preparation: Mix the grain with the nuts and the bread drink. Then stir in the turnip tops and cinnamon. Core and hollow out the apple. Put the beetroot mixture into the apple and place it on a baking sheet. Preheat the oven to 180–200 ° C and bake the stuffed apple for 12–15 minutes.

Herbal curd cheese with strawberries 146 kcal / 7 g carbohydrates / 6 g protein / 10 g fat / per serving Ingredients for 4 servings: 1/2 lemon 300 g strawberries 4 basil stalks 50 ml orange juice 100 g cream 150 g quark (20% fat) Preparation: Wash the strawberries and cut them in half. Then mix with the orange juice and let it steep. Wash the basil and pluck the leaves. Squeeze the lemon and puree the lemon juice with the quark and basil leaves. Whip the cream until stiff and add to the quark mixture. Alternately fill the quark with the strawberries in glasses.

Milk buns and strawberries casserole 278 kcal / 30 g carbohydrates / 15 g protein / 10 g fat / per serving Ingredients for 6 servings: 1 tbsp pasture butter 200 g milk rolls 1 orange 250 ml milk (1.5% fat) 1 pinch of sea salt 500 g strawberries 250 g quark 4 eggs Preparation: First preheat the oven to 180 ° C. Spread the butter in a baking dish. Cut the milk rolls into slices. Wash and slice the strawberries. Wash the orange and rub the peel. Then squeeze the orange. Separate the eggs. Put the strawberries

in the orange juice and let it steep. Beat the egg whites until stiff and leave to rest in the refrigerator. Beat the egg yolks and stir in the milk, orange peel and quark. Mix the milk rolls with the strawberries and place in the baking dish. Carefully stir the egg whites into the quark mixture and spread over the milk roll and strawberry mixture. Bake the casserole for 40–50 minutes.

Chocolate oatmeal 348 kcal / 47 g carbohydrates / 13 g protein / 11 g fat / per serving Ingredients for 2 servings: 1 pinch of cinnamon powder 100 g crispy oat flakes 1 pinch of sea salt 30 ml whole milk 2 tbsp maple syrup 250 ml of water 2 tbsp cocoa powder Preparation: Mix the cocoa with 3 tablespoons of water. Mix the milk with the oat flakes, the remaining water, a little salt and the cocoa mixture. Put the mixture in a saucepan and bring to the boil. Then let it soak for 5–10 minutes over low heat. Season the oatmeal with the cinnamon and maple syrup.

Chia seed and plum cream 244 kcal / 25 g carbohydrates / 5 g protein / 13 g fat / per serving Ingredients for 1 serving: 100 ml of sweet cream 300 ml unsweetened almond milk 1 stick of cinnamon 1/2 teaspoon turmeric

500 g plums 1/2 teaspoon vanilla powder 50 g chia seeds 2 tbsp liquid honey Preparation: First preheat the oven to 140 ° C. Mix the almond milk with the turmeric, chia seeds, vanilla and honey. Let the mass swell overnight in the refrigerator. Wash, halve and stone the plums the next day. Put this in a baking dish with the cinnamon and bake in the oven for 60 minutes. Then remove the cinnamon and refrigerate the plums. Whip the cream until stiff and mix with the almond and chia seed cream. Serve the cream with the plums.

Fruit quark with hazelnuts 206 kcal / 22 g carbohydrates / 17 g protein / 5 g fat / per serving Ingredients for 4 servings: 130 g blueberries 25 g hazelnut kernels 500 g low-fat quark 1/2 ripe mango 500 g low-fat quark 1 banana Preparation: Heat a pan without fat and toast the hazelnuts in it. Then let cool and chop the nuts. Peel the banana. Peel and core the mango and puree the flesh with three quarters of the banana. Mix the puree with the quark and serve. Wash the blueberries and dice the rest of the banana. Fold the fruit with the nuts into the quark and serve.

Blueberry yoghurt layered dessert 111 kcal / 18 g carbohydrates / 7 g protein / 1 g fat / per serving Ingredients for 2 servings: 200 g yogurt 100 g blueberries 1 sprig of thyme 2 teaspoons of honey Preparation: Mix the berries with the honey and stir in the thyme. Heat the mixture in a saucepan. Then simmer on low heat for 10 minutes. Then remove the thyme and puree the fruit. Let the puree cool in the refrigerator for 1 hour. Put some yogurt in a dessert glass and spread the fruit puree on top. Then add yoghurt again and layer with the fruit until all the ingredients are used up.

Quinoa banana pancakes 481 kcal / 77 g carbohydrates / 20 g protein / 9 g fat / per serving Ingredients for 2 servings: Rapeseed oil 100 g white quinoa 1 banana 1 pinch of sea salt 75 ml milk 100 g whole wheat flour 1/2 pk. Tartar baking powder 2 eggs Preparation: Mix 200 ml of water with salt and the quinoa and bring to the boil. Cook the quinoa with the lid closed and low heat for 15 minutes. Drain the quinoa and let it evaporate. Mash the banana. Mix the milk with the eggs and the banana. Sift in the flour and baking powder in portions and stir. Then stir in

the quinoa. Heat rapeseed oil in a pan and fry the dough on both sides in portions to make pancakes.

Chocolate covered strawberries 148 kcal / 16 g carbohydrates / 2 g protein / 8 g fat / per serving Ingredients for 4 servings: 300 g strawberries 100 g dark chocolate couverture Preparation: First melt the couverture in a water bath. Wash the strawberries and dip them into the chocolate one after the other. Place the coated strawberries on baking paper to dry.

Flaxseed Pudding 229 kcal / 20 g carbohydrates / 10 g protein / 12 g fat / per serving Ingredients for 4 servings: 2 tablespoons of crispy oat flakes 1/2 vanilla pod 30 g pistachio nuts 400 ml buttermilk 75 g of crushed flaxseed 1 tbsp lemon juice 1 red apple 1 tbsp maple syrup Preparation: First, scrape the pulp out of the vanilla pod. Mix the linseed with the buttermilk and the vanilla pulp. Let the mass swell for 20 minutes. Then put the pudding in dessert glasses and let it soak in the refrigerator for at least 12 hours. The next day wash, core and dice the apple. Mix the lemon juice with

the maple syrup. Chop the pistachios and fold with the oatmeal and apple into the finished pudding.

Simple Kaiserschmarrn 293 kcal / 38 g carbohydrates / 13 g protein / 9 g fat / per serving Ingredients for 2 servings: 1 handful of berries 75 g whole wheat flour 2 teaspoons of rapeseed oil 1 teaspoon of tartar baking powder 2 eggs 150 ml unsweetened buttermilk 1 tbsp honey Preparation: First separate the eggs. Beat the egg whites until stiff. Mix the flour with the baking powder. Stir the buttermilk and honey into the flour mixture. Then stir in the egg yolks and carefully fold in the egg whites. Put the oil in a pan and fry half of the batter on both sides to make a pancake. Then tear the pancake and remove it from the pan. Do the same with the rest of the dough. Wash the berries. Arrange the Kaiserschmarrn and serve with the berries.

Oatmeal Hazelnut Cookies 75 kcal / 6 g carbohydrates / 1 g protein / 5 g fat / per serving Ingredients for 30 pieces: 5 tbsp milk 100 g pasture butter 4 tbsp ground hazelnuts 20 g xylitol

1 teaspoon Baking powder 1 egg 200 g crispy hazelnuts 10 g of liquid honey 1/2 bottle of vanilla flavor 1/2 teaspoon cinnamon Preparation: First preheat the oven to 180 ° C. Place parchment paper on a baking sheet. Mix the butter with the vanilla flavor, the xylitol, the cinnamon, the egg and the honey. Mix the oatmeal with the baking powder and fold into the egg mixture. Then stir in the hazelnuts. Shape the dough into piles and place them on the baking sheet. Brush the cookies with a little milk and bake for 10–15 minutes.

Banana and oatmeal waffles 137 kcal / 17 g carbohydrates / 5 g protein / 5 g fat / per serving Ingredients for 8 pieces: 20 g pasture butter 2 eggs 50 ml whole milk 3 bananas 2 teaspoons of liquid honey 1/2 lemon 1 pinch of sea salt 90 g wholemeal spelled flour 1 teaspoon Baking powder 30 g of tender oat flakes Preparation: First heat the waffle iron and grease a little. Peel the bananas and mash them with a fork. Squeeze the lemon and mix the banana pulp with the lemon juice. Beat the eggs and stir in the banana mixture. Then add the oat flakes, salt, flour and baking powder and stir. Mix the butter with the honey and milk and also add to the flour-banana mixture. Bake the dough in portions in the

waffle iron to make waffles.

Carrot cookies with dates 169 kcal / 21 g carbohydrates / 4 g protein / 7 g fat / per serving Ingredients for 12 pieces: 4 tbsp maple syrup 5 g ginger 1/2 teaspoon salt 200 g carrots 1 teaspoon cinnamon 1 apple 1 teaspoon Baking powder 70 g walnuts 150 g whole wheat flour 40 g pitted dates 90 g of tender oat flakes 3 tbsp coconut oil Preparation: First peel and chop the ginger. Peel and grate the carrots. Wash, core and grate the apple. Chop the dates with the walnuts. Melt the coconut oil in a saucepan. Mix the oatmeal with the salt, flour, cinnamon and baking powder. Add all other ingredients to the flour mixture and make a batter. Place baking paper on a baking sheet and preheat the oven to 180 ° C. Shape the dough into biscuits and bake them on the baking sheet for 35–40 minutes.

Pear and cinnamon soufflé 315 kcal / 22 g carbohydrates / 30 g protein / 11 g fat / per serving Ingredients for 4 servings:

Lemon balm 2 pears 2 teaspoons of liquid honey Cinnamon powder 1 tbsp water Ground carnations 3 tbsp lime juice 350 g quark 4 tbsp cranberries 3 egg whites 1 vanilla pod Preparation: Wash, core and dice the pears. Scrape the pulp out of the vanilla pod and mix with the pears, a few cloves and half a teaspoon of cinnamon. Put some water in a saucepan and cook the pear mixture in it. Preheat the oven to the highest temperature. Mix the quark with the pears. Beat the egg white until stiff and fold into the quark mixture. Divide the quark into 4 molds and bake in the oven under the grill. Then let it cool down for 5 minutes. Mix the lingonberries with a little cinnamon, lime juice, ground cloves, water and honey and heat. Spread the cranberry mixture on the soufflé and garnish with a little lemon balm.

Peaches with strawberry sauce 196 kcal / 25 g carbohydrates / 7 g protein / 7 g fat / per serving Ingredients for 4 servings: Vanilla pulp 4 peaches 1 teaspoon of liquid honey 80 g wholemeal biscuits 1 L lemon juice 20 g of chopped almonds 100 g cream cheese 1 tbsp amaretto

100 g strawberries 3 sprigs of mint Preparation: Stone and halve the peaches. Crumble the biscuits and mix with the amaretto and almonds. Pour the biscuit mixture over the peaches and wrap each one in aluminum foil. Heat the peaches on the grill for 10 minutes. Wash the mint. Puree the strawberries with the lemon juice, cream cheese, mint, honey and vanilla pulp. Remove the peaches from the foil and serve with the strawberry sauce.

Yeast cake with plums 171 kcal / 31 g carbohydrates / 4 g protein / 3 g fat / per serving Ingredients for 1 cake: 1 teaspoon cinnamon powder 1/2 cube of yeast 2 kg plums 50 g pasture butter 1 egg 130 ml milk 1 pinch of sea salt 500 g whole wheat flour 50 g xylitol Preparation: Warm the milk and dissolve the yeast in it. Mix the flour with 25 g xylitol, the egg, the salt and the butter and add the yeast. Make a dough out of the mixture. Let it rise for 60 minutes in a warm place. Unfold and core the plums. Then lightly cut into the plums. Spread the finished dough on a baking sheet and spread the plums on top. Let the cake rest for another half an hour. During this time, preheat the oven to 180 ° C and bake the cake in it for

40–45 minutes. Finally, mix the cinnamon with the xylitol and sprinkle over the finished cake.

Berry cream cake 184 kcal / 15 g carbohydrates / 5 g protein / 11 g fat / per serving Ingredients for 1 cake: 1 pinch of cinnamon 150 g pasture butter 6 egg yolks 50 g xylitol 600 g sour cream 3 eggs 750 g mixed berries 225 grams of flour 2 tbsp whole milk 1 teaspoon Baking powder Preparation: First preheat the oven to 200 ° C. Flour a baking sheet. Mix the butter with the xylitol until frothy. Then stir in the eggs. Mix the baking powder with the flour and add to the eggs. Then stir in the milk and knead into a dough. Spread this on the baking sheet and bake for 10 minutes. Wash and clean the berries. Then spread on the cake. Mix the cream with the egg yolk and cinnamon and spread over the berries. Bake the cake for another 15 minutes.

Fruit cocoa bread 143 kcal / 14 g carbohydrates / 5 g protein / 7 g fat / per serving Ingredients for 1 bread: 1 egg

1 apple 35 g cocoa powder 250 g trail mix 150 g wheat flour 25 ml apple juice 1/2 pk. Dry yeast Preparation: First wash, core and grate the apple. Crush the trail mix and mix with the apple. Then stir in the apple juice and let the mixture rest. Mix the yeast with the flour and cocoa. Stir in 100 ml of water and knead into a dough. Let the dough rise for 60 minutes. Knead the apple mixture into the dough. Grease a loaf pan and let the dough rest in it for half an hour. Preheat the oven to 150 ° C fan oven. Bake the fruit bread for 65–75 minutes. Then take it out of the mold and let it cool down before eating.

Rhubarb curd cake 143 kcal / 12 g carbohydrates / 7 g protein / 7 g fat / per serving Ingredients for 1 cake: 2 teaspoons of tartar baking powder 750 g rhubarb 100 g ground hazelnuts 250 g low-fat quark 300 g spelled flour 50 g xylitol 30 ml rapeseed oil 3 eggs Preparation: First wash the rhubarb and remove the outer layer. Then cut the rhubarb into small pieces. Mix the quark with the xylitol and stir in the eggs. Gradually

add the oil while stirring. Preheat the oven to 180 ° C fan oven. Mix the flour with the baking powder and the nuts and quark. Put the batter in a cake tin and spread the rhubarb on it. Bake the cake for 25 minutes.

Baked pears with walnuts 441 kcal / 48 g carbohydrates / 27 g protein / 17 g fat / per serving Ingredients for 2 servings: 50 g cranberries 2 pears 60 g durum wheat semolina 15 g walnuts 250 g low-fat quark 2 drops of vanilla flavor 1 lemon Vanilla pulp 25 g yogurt butter 2 teaspoons of liquid honey 2 eggs Preparation: First preheat the oven to 180 ° C. Brush 1 teaspoon butter into a baking dish. Core the pears and cut into wedges. Chop the walnuts. Wash the lemon and rub the peel. Then squeeze the lemon. Separate the eggs. Beat the egg whites until stiff. Mix the egg yolk with the remaining butter, 1 teaspoon lemon zest, honey, 2 tablespoons lemon juice, vanilla pulp and the vanilla flavor. Stir the semolina into the quark and fold into the egg whites. Pour the mixture into the baking dish and spread the cranberries and pears on top. Chop the nuts and mix with the cinnamon. Sprinkle the mixture over the casserole and bake for 25-30 minutes.

Sweet potato pancakes

356 kcal / 48 g carbohydrates / 18 g protein / 10 g fat / per serving Ingredients for 2 servings: 2 tbsp rapeseed oil 1 orange cinnamon 1 pear 1 teaspoon of tartar baking powder 200 g floury potatoes 25 g wheat flour 150 g low-fat quark 1 egg 2 Table spoons of milk 2 drops of vanilla flavor 1 teaspoon cocoa powder Vanilla pulp 1 teaspoon of liquid honey Preparation: Peel and fillet the orange. Catch the juice in the process. Wash, core and dice the pear. Mix this with the orange juice. Bring the water to the boil and cook the potatoes in it. Mix the quark with the vanilla flavor, milk, vanilla pulp, cocoa and honey. Peel and mash the potatoes. Separate the egg. Mix the flour with the egg yolk, cinnamon and baking powder into the potatoes. Add the pears. Beat the egg white until stiff and carefully fold it into the potato and pear mixture. Heat the oil in a pan and fry the potato and pear mixture in portions. Serve the potato and pear fritters with the orange and the dip.

Crêpes with fruit cream 627 kcal / 79 g carbohydrates / 26 g protein / 23 g fat / per serving Ingredients for 1 serving: 1 teaspoon rapeseed oil

1/2 banana 1 tbsp mineral water 50 g papaya 1 tbsp mineral water 2 teaspoons desiccated coconut 1/2 teaspoon liquid honey fresh ginger 1 teaspoon lime juice fresh mint Vanilla pulp 1 egg 30 g cream cheese 130 ml milk 60 g low-fat quark 50 g spelled flour Preparation: Peel and slice the banana. Peel the papaya and cut into slices. Heat a pan without fat and roast the desiccated coconut in it. Grate 1 pinch of ginger. Wash and chop the mint. Mix the egg with the flour and milk and let it soak for 15 minutes. Mix the quark with the mineral water, cream cheese, honey, vanilla pulp, lime juice and ginger. Then stir in the flour and egg mixture. Fold the banana with a little mint and 1 teaspoon coconut flakes into the curd mixture. Heat the oil in a pan and fry the dough in portions to make crepes. Fold up the finished crêpes and serve with the papaya slices and the banana cream. Scatter the desiccated coconut and mint on top.

Millet and strawberry puree 261 kcal / 49 g carbohydrates / 7 g protein / 3 g fat / per serving Ingredients for 4 servings: 150 g millet 800 g strawberries

600 ml orange juice Preparation: Wash the strawberries. Bring the orange juice to the boil and stir in the millet. Boil the millet with the lid closed for half an hour. Mix the finished millet with the strawberries and puree. Divide the mixture into bowls and chill in the refrigerator for half an hour.

Fruit and oatmeal casserole 428 kcal / 48 g carbohydrates / 29 g protein / 13 g fat / per serving Ingredients for 2 servings: 2 eggs 1 orange 250 g low-fat quark 300 g strawberries Vanilla pulp 75 g tender oat flakes 2 teaspoons of liquid honey 2 tbsp chopped pistachios 2 teaspoons margarine Preparation: Wash the oranges and rub the peel. Then squeeze the orange. Wash the strawberries and cut them in half. Preheat the oven to 180 ° C. Brush half a teaspoon of margarine into a baking dish. Roast the pistachios with the oat flakes in a pan without fat. Then add the rest of the margarine and stir in the honey, vanilla pulp and orange peel. Separate the eggs. Beat the egg whites until stiff. Mix the egg yolks with the orange juice and the quark. Then fold in the egg whites. Pour the mixture into the baking dish and spread the strawberries over it. Pour the oatmeal mixture over the strawberries and bake the casserole for 20-25 minutes.

Strawberry and melon salad 172 kcal / 18 g carbohydrates / 3 g protein / 8 g fat / per serving Ingredients for 2 servings: 2 teaspoons desiccated coconut 250 g strawberries 1 tbsp elderberry syrup 260 g Galia melon Lemon balm 1/2 vanilla pod 1 lime Preparation: Wash and quarter the strawberries. Cut the pulp from the melon and dice it. Scrape the pulp from the vanilla pod. Squeeze the lime. Wash and chop the lemon balm. Mix the fruits. Mix the lime juice with the vanilla pulp and the elderberry syrup. Mix the fruits with the dressing and stir in the lemon balm. Arrange the salad and sprinkle with the desiccated coconut.

Baked peaches with almonds 286 kcal / 36 g carbohydrates / 8 g protein / 12 g fat / per serving Ingredients for 4 servings: 1 teaspoon lime juice 4 peaches 1 teaspoon of liquid honey 20 g almonds 100 g cream cheese 80 g wholemeal biscuits 120 g strawberries 3 sprigs of mint Preparation: Stone the peaches. Chop the almonds. Crumble the biscuits. Wash the mint

and pluck the leaves. Wash the strawberries. Mix the almonds with the biscuits and pour over the peaches. Wrap each of these in aluminum foil and bake in the oven for 10 minutes. Puree the strawberries with the honey as well as the whipped cream, the mint and the lime juice. Serve the baked peaches with the strawberry puree.

Orange semolina porridge 501 kcal / 68 g carbohydrates / 15 g protein / 18 g fat / per serving Ingredients for 2 servings: 1 teaspoon honey 1 vanilla pod 75 ml of cream 1 orange 500 ml of milk 2 passion fruit 75 g wheat semolina mint 1 teaspoon pistachios Preparation: Scrape the pulp from the vanilla pod. Wash the orange and rub the peel. Then fillet the orange and collect the juice. Halve the passion fruit and remove the pulp. Wash the mint and chop with the pistachios. Mix the cream with the milk and the vanilla pulp and bring to the boil. Then stir in the semolina and bring to the boil. Simmer the semolina over a low heat for 4–5 minutes while stirring. Then take the pan off the stove and stir 1 teaspoon honey and 2 teaspoons orange peel into the semolina. Spread the orange fillets, orange juice and passion fruit over the semolina and serve.

Blueberry layer yogurt

237 kcal / 31 g carbohydrates / 11 g protein / 7 g fat / per serving Ingredients for 2 servings: 1 vanilla pod Lemon balm 200 g blueberries 2 tbsp ground poppy seeds 100 g low-fat quark 2 tbsp maple syrup 100 g natural yogurt 3 teaspoons of honey Preparation: Scrape out the pulp from the vanilla pod. Wash the blueberries. Mix the vanilla pulp with the honey, quark and yoghurt. Mix half of the blueberries with the maple syrup and poppy seeds into the quark. Layer the quark with the blueberries alternately in a glass. Sprinkle the lemon balm on top.

Crushed coconut pancakes 586 kcal / 72 g carbohydrates / 26 g protein / 21 g fat / per serving Ingredients for 1 serving: 1 teaspoon rapeseed oil mint 10 g desiccated coconut 1 teaspoon of liquid honey 50 ml of milk 2 tbsp orange juice 50 ml of carbonated mineral water 50 g low-fat quark 70 g spelled flour Vanilla pulp 1 egg 50 g passion fruit jelly

Preparation: Puree the mint with orange juice and half a teaspoon of honey. Mix the quark with the rest of the honey, the passion fruit jelly and the vanilla pulp. Separate the egg and whip the egg white until stiff. Mix the egg yolk with the vanilla pulp, flour, desiccated coconut, milk and water. Let the dough swell briefly. Heat the oil in a pan and fry the batter into a pancake. Then turn and chop the pancake. Serve the chopped pancakes with the mint puree and the passion fruit quark.

Fruity rice pudding 413 kcal / 45 g carbohydrates / 11 g protein / 27 g fat / per serving Ingredients for 1 serving: 1 tbsp lime juice 50 g mango 1 pinch of ground cardamom 1 kiwi Vanilla pulp 1 tbsp chopped macadamia nuts 1 pinch of sea salt mint 50 ml of cream 60 g rice pudding 150 ml milk Preparation: Cut the mango pulp into slices. Peel the kiwi and cut into slices. Roast the macadamia nuts in a pan without fat. Wash and chop the mint. Mix the cream with the milk and a little salt and bring to the boil. Stir in the rice pudding, cardamom and vanilla pulp and let the rice pudding swell over a low heat, stirring constantly. Season the finished rice pudding with the lime juice and serve. Sprinkle the nuts, fruits and mint on top.

Chocolate orange curd

348 kcal / 30 g carbohydrates / 19 g protein / 16 g fat / per serving Ingredients for 1 serving: 60 g mixed berries 25 g dark chocolate (60% cocoa) 1 egg white 1 teaspoon agave syrup 1/2 orange 50 g low-fat quark 25 g cream Preparation: Wash the berries. Chop the chocolate. Wash the orange and rub the peel. Then squeeze the orange. Heat the cream in a saucepan and let the chocolate melt while stirring. Mix the quark with the agave syrup, the orange peel and the orange juice. Fold the quark mixture into the chocolate. Beat the egg whites until stiff. Divide half of the chocolate cream into bowls. Put half of the berries on top. Spread the rest of the cream over the berries and the rest of the berries on top.

Chocolate berry crepes 531 kcal / 62 g carbohydrates / 24 g protein / 20 g fat / per serving Ingredients for 2 servings: 2 teaspoons elderberry syrup 1 lemon 300 g strawberries 2 tbsp almond sticks 2 teaspoons of rapeseed oil Mint leaves Vanilla pulp 135 g spelled flour 2 tbsp cocoa 2 eggs 100 ml milk

100 ml of carbonated mineral water Preparation: Wash the lemon and rub the peel. Then squeeze the lemon. Toast the almond sticks in a pan without fat. Wash and chop the mint leaves. Mix the flour with the vanilla pulp, eggs, cocoa, water and milk. Let the dough swell for 10 minutes. Wash the strawberries. Puree 150 g strawberries with the elderberry syrup and 2 teaspoons lemon juice. Cut the remaining strawberries into slices. Heat the oil in a pan and fry the dough in portions to make crepes. Spread the finished crêpes with the strawberry puree. Place the strawberry slices on top and sprinkle the mint and lemon zest. Fold the crepes together before serving.

Sweet fried noodles 513 kcal / 76 g carbohydrates / 13 g protein / 17 g fat / per serving Ingredients for 1 serving: Lemon balm 60 g whole wheat pasta 15 g chopped pistachios 150 g red rhubarb 15 g wholemeal biscuits 1/2 orange 1 tbsp margarine Vanilla pulp salt 2 teaspoons of liquid honey 1 tbsp water Preparation: First, boil the pasta in water with a little salt. Wash the rhubarb and cut into small pieces. Fillet the orange while collecting the juice. Boil the vanilla pulp

with the rhubarb and 1 teaspoon honey in water. Then add the orange fillets and orange juice. Let the mixture simmer for 5–7 minutes. Crumble the biscuits. Put the rest of the honey and margarine in a pan and toast the biscuits in it. Add the finished noodles to the pan and fry them. Garnish the pasta with the lemon balm and the pistachios and serve with the rhubarb.

Mango with cream 250 kcal / 22 g carbohydrates / 30 g protein / 5 g fat / per serving Ingredients for 2 servings: Mint leaves 1 vanilla pod 80 g raspberries 125 g mango 140 g quark 1 lime 1 teaspoon honey 2 sheets of gelatin 50 ml cooking cream Preparation: Scrape out the pulp from the vanilla pod. Cut the flesh of the mango into slices. Wash the lime and rub the peel. Then squeeze the lime. Soak the gelatin as instructed. Bring the cream to the boil and dissolve the squeezed gelatin in it. Mix the quark with 1 teaspoon lime juice, the vanilla pulp and the honey. Then stir in the cooking cream. Mix 1 teaspoon of water with lime juice with the raspberries and bring to the boil. Puree the raspberries. Arrange the mango and spread the cream on top. Drizzle over the raspberry puree.

Pasta with fruit compote 494 kcal / 65 g carbohydrates / 12 g protein / 20 g fat / per serving

Ingredients for 1 serving: 2 tbsp water 50 g whole wheat pasta 1 tbsp lemon juice 100 g of red currants Mint leaves 50 g gooseberries 1 teaspoon of liquid honey 15 g wholemeal biscuits 1 tbsp margarine 20 g of sliced almonds Preparation: Bring the water to the boil and cook the pasta as instructed. Wash the berries. Crumble the biscuits. Mix the water with lemon juice and half of the honey and heat. Add the berries and bring to the boil. Then let the berries steep for 5 minutes with the lid closed. Wash and chop the mint and stir into the berries. Melt the margarine in a pan and toast the biscuits with the almonds in it. Then mix with the rest of the honey and the vanilla pulp. Add the pasta to the pan and fry. Then serve the pasta with the berry compote.

Choux pastry with cream 320 kcal / 26 g carbohydrates / 4 g protein / 22 g fat / per serving Ingredients for 1 cake: 1 tbsp diabetic sweetness 215 g of flour 450 g apricot jam 190 g butter 400 g whipped cream 1 teaspoon vinegar 3 eggs 1 pinch of salt

Preparation: Knead 2 tablespoons of water with 125 g of flour, 100 g of butter and the vinegar. Wrap the dough in foil and chill in the refrigerator for 45 minutes. Mix 175 ml water with the remaining butter and a little salt and bring to the boil. Stir in the remaining flour and shape into a dumpling. Put the batter in a bowl and gradually stir in the eggs. Put the dough in a piping bag. Roll out the dough from the refrigerator on a baking sheet. Spread the dough from the piping bag on the cake base in a wave shape. Preheat the oven to 200 ° C fan-assisted air. Bake the cake for 25-30 minutes. Then cut the cake lengthways and let it cool. Spread the jam on the cake base. Whip the cream until stiff and pour over the jam. Place the other half of the cake on top and sprinkle with the diabetic sweetness.

Quark and apricot cake 150 kcal / 24 g carbohydrates / 4 g protein / 24 g fat / per serving Ingredients for 1 cake: fat 2 glasses of apricots for diabetics 30 g flaked almonds 300 grams of flour 1 tbsp flour 150 g apricot fruit spread 1 pk. baking powder 6 tbsp OIL 66 g diabetic sweetness 6 tbsp milk 1 pinch of salt 150 g low-fat quark Preparation: Drain the apricots. Knead the baking powder with 60 g of diabetic sweetness, 300 g of flour, the quark, the oil, the milk and a little salt. Cut the apricots into small pieces and mix with 100 g of fruit spread. Sprinkle 1 tablespoon of flour over the dough and roll out the dough. Spread the apricot mixture on top and roll up the dough. Then cut the rolling pin into slices. Grease a

springform pan and place the pastry slices in the baking pan. Preheat the oven to 175 ° C and bake the cake for 30 minutes. Toast the almond flakes in a pan without fat. Let the finished cake cool and sprinkle with the rest of the fruit spread as well as the toasted almond flakes and the remaining diabetic sweetness.

Apple pie with hazelnuts 155 kcal / 17 g carbohydrates / 7 g protein / 6 g fat / per serving Ingredients for 1 cake: 3 egg whites 120 g whole wheat flour 100 g sour cream 100 g of wheat flour 100 g yogurt 175 g low-fat quark 3 egg yolks 2 teaspoons of tartar baking powder 275 g apples 1 teaspoon cinnamon 60 g ground hazelnuts 1 pinch of clove powder 1 pinch of salt 1 pinch of cardamom Preparation: Mix the flours together and knead with the quark, hazelnuts, an egg yolk, baking powder and spices. Roll out the dough and place in a springform pan. Form an edge in the process. Preheat the oven to 175 ° C. Peel, core and slice the apples. Spread the apple slices on the dough. Mix the yoghurt with the sour cream and the remaining egg yolks. Beat the egg white until stiff and fold into the yoghurt mixture. Spread these over the apples. Bake the cake for 25-30 minutes.

Chocolate beetroot cake 321 kcal / 26 g carbohydrates / 7 g protein / 20 g fat / per serving Ingredients for 1 cake: 200 g dark chocolate 100 g ground hazelnuts 200 g beetroot 2 teaspoons of baking soda 1 pear 200 g of flour 1 tbsp lime juice 4 eggs 1 sprig of rosemary 1 teaspoon coriander 150 g pasture butter sea-salt 60 g xylitol Preparation: First chop the chocolate and melt it over a water bath. Peel and grate the beetroot. Peel, core and finely chop the pear. Drizzle the pear pieces with lime juice. Chop the rosemary needles. Preheat the oven to 160 ° C. Grease a loaf pan and sprinkle with flour. Mix the butter with a little salt, the xylitol, the rosemary and the coriander. Gradually stir in the eggs. Mix the flour with the hazelnuts and the baking powder. Add the chocolate and beetroot to the flour mixture. Raise two thirds of the pears underneath and pour the batter into the loaf pan. Spread the remaining pears over the batter and bake the cake for 70–80 minutes.

Cupcakes with colorful vegetables 196 kcal / 18 g carbohydrates / 7 g protein / 10 g fat / per serving Ingredients for 12 pieces: 1 avocado 200 g wholemeal spelled flour

3 tbsp rapeseed oil 1 teaspoon of tartar baking powder 1 egg 1 teaspoon herbs of Provence 300 g yogurt salt and pepper 90 g sunflower seeds 125 g zucchini 150 g corn 125 g tomatoes Preparation: Mix the baking powder with the flour, salt, herbs and pepper. Wash and dice the zucchini. Wash, core and dice the tomatoes. Drain the corn and mix with the zucchini and tomatoes. Then add 30 g of sunflower seeds and the flour and stir. Mix half of the yogurt with the oil and egg into the vegetables. Preheat the oven to 200 ° C. Grease a muffin tin and pour the batter into it. Bake the muffins for 25–35 minutes. Stone the avocado and mash the pulp. Mix the avocado mousse with the rest of the yoghurt and 40 g sunflower seeds and season with salt. Let the finished cupcakes cool down and brush with the avocado cream. Garnish with the remaining sunflower seeds.

beverages Pineapple yogurt drink 160 kcal / 19.2 g carbohydrates / 6.2 g protein / 6.2 g fat / per serving Ingredients for 1 person:

2 teaspoons coconut flakes 100 g pineapple 100 ml Dinkula 150 g low-fat yogurt Preparation. Puree the pineapple with the coconut flakes and the yogurt. Then stir in Dinkula and mix again.

Strawberry pineapple smoothie 114 kcal / 24.0 g carbohydrates / 0.6 g protein / 0.7 g fat / per serving Ingredients for 1 person: 1 slice of pineapple 125 g strawberries 1 teaspoon grenadine syrup 100 ml pineapple juice 75 ml acerola juice Preparation: Wash the strawberries and puree them with the pineapple juice and acerola juice. Season the smoothie with the grenadine syrup and garnish with the pineapple schnitzel.

Buttermilk with ginger and orange 126 kcal / 23.1 g carbohydrates / 4.6 g protein / 1.0 g fat / per serving

Ingredients for 1 person: 1 pinch of ginger 100 ml buttermilk 1 teaspoon coconut syrup Juice of 2 oranges Preparation: Juice the oranges and puree the orange juice with the coconut syrup and buttermilk. Season the buttermilk with the ginger.

Pineapple milk with pistachios 138 kcal / 22.4 g carbohydrates / 5.4 g protein / 2.4 g fat / per serving Ingredients for 1 person: chopped pistachios 100 g pineapple 1 teaspoon honey 125 ml buttermilk Preparation: Peel the pineapple and cut into small pieces. Puree the pineapple pieces with the buttermilk and honey. Serve the drink and garnish with the pistachios.

Tomato juice 39 kcal / 6.2 g carbohydrates / 1.8 g protein / 0.2 g fat / per serving Ingredients for 1 person: Celery salt 200 ml of tomato juice White pepper 2 tbsp dandelion juice Lemon juice

Preparation: Mix both types of juice and season with the salt, pepper and lemon juice.

Apple and melon drink 92 kcal / 20.6 g carbohydrates / 1.3 g protein / 0.3 g fat / 1.7 BE per serving Ingredients for 1 person: 1 squirt of lemon juice 100 ml Dinkula 100 ml melon juice 50 ml apple juice Preparation: Mix the dinkula with the other types of juice and add a little lemon juice to taste.

Fruit iced tea 46 kcal / 10.2 g carbohydrates / 0.3 g protein / 0.1 g fat / 0.8 BE per serving Ingredients for 4 persons: 1/2 banana 5 filter bags of fruit and herbal tea 20 ml grenadine syrup 150 ml orange juice Preparation:

Prepare the fruit tea as instructed. Let the tea cool down and then mix it with the orange juice and grenadine syrup. Peel and slice the banana. Serve the iced tea and garnish with the banana slices.

Fruit coconut iced tea 74 kcal / 17.5 g carbohydrates / 0.5 g protein / 0.1 g fat / 1.5 BE per serving Ingredients for 4 persons: Ice cubes 4 filter bags of fruit tea 3 tbsp coconut syrup 200 ml of water 150 ml passion fruit nectar 150 ml of banana nectar Preparation: Using the tea bags, cook 500 ml of fruit tea according to the instructions. Let the tea cool down and mix with the banana and passion fruit nectar. Then stir in the water and add the coconut syrup to taste.

Pineapple and coconut smoothie 118 kcal / 18.3 g carbohydrates / 5.2 g protein / 3.9 g fat / per serving Ingredients for 2 people: 1 tbsp coconut flakes 200 g pineapple 250 ml buttermilk 40 ml acerola juice

Preparation: Peel the pineapple and cut into small pieces. Puree the pineapple pieces with the buttermilk, acerola juice and coconut flakes.

Carrot and apple drink 110 kcal / 19.6 g carbohydrates / 3.9 g protein / 0.6 g fat / per serving Ingredients for 1 person: 5 tbsp carrot juice 100 ml buttermilk 100 ml apple juice Preparation: Mix both types of juice with the buttermilk and chill before serving.

Tomato and artichoke drink 49 kcal / 7.5 g carbohydrates / 2.0 g protein / 0.3 g fat / per serving Ingredients for 1 person: Juice 1/2 lime juice pepper 200 ml of tomato juice 3 tbsp artichoke juice preparation Mix the artichoke juice, tomato juice and lime juice, season with pepper. Serve.

Power drink 39 kcal / 7.9 g carbohydrates / 1.6 g protein / 0.1 g fat / per serving Ingredients for 1 person: 2 tbsp artichoke juice White pepper 1 pinch of celery salt parsley 100 ml of vegetable juice 100 ml carrot juice preparation Mix all ingredients well and serve with a parsley rim.

Ice cold fruit tea 3 kcal / 0.2 g carbohydrates / 0.4 g protein / per serving Ingredients for 1 person: 0.1 l Dinkula Ice cubes 1 filter bag of fruit tea forest fruits Preparation: Prepare 0.1 l of tea and let it cool down. Fill a glass with ice cubes, add Dinkula and top up with tea.

Smoothie favorite 132 kcal / 17.1 g carbohydrates / 4.2 g protein / 4.4 g fat / per serving Ingredients for 1 person: 100 ml buttermilk 2 teaspoons coconut flakes 75 ml pineapple juice

50 ml citrus juice (e.g. from acerola) Preparation: Whisk all ingredients well and pour into a coconut-rimmed glass.

Blood orange drink 130 kcal / 27.8 g carbohydrates / 0.4 g protein / 27.8 g fat / per serving Ingredients for 4 persons: 100 ml Dinkula (health food store or health food store) 2 tbsp artichoke juice 1 teaspoon honey 3 blood oranges preparation Juice the blood oranges, mix with dinkula and artichoke juice and sweeten with honey.

Tutti-Frutti 72 kcal / 14.8 g carbohydrates / 1.5 g protein / 0.2 g fat / per serving Ingredients for 4 persons: 100 ml freshly squeezed orange juice 75 ml carrot juice 75 ml Dinkula chives preparation Mix the juices with Dinkula and serve in a glass. Garnish with a little chive.