Fitness Food Cookbook. Luke EisenbergЧитать онлайн книгу.
and freshly ground pepper
4 tablespoons olive oil
2 teaspoons coriander seeds
black peppercorns
The preparation sequence
2 oranges peel so that the shell and all white skin is removed. mince orange slices. Cut the rest of the orange in half and squeeze.
Cucumber peel, cut lengthwise in half, remove seeds with a spoon and chop into very thin slices.
clean lettuce hearts in water, spin dry and chop into bite size pieces.
clean tarragon in water, shake dry, pluck leaves and coarsely chop. place in a bowl with lettuce, cucumber and orange slices.
Cut lime in half and squeeze. 1 tablespoon lime juice, 3 tablespoons of orange juice, a little salt and pepper from the mill and embezzled the olive oil.
The shrimp lengthwise little crush. Eliminate the black intestine threads, shrimp briefly rinse and pat dry well.
Coriander and pepper crush or chew briefly flash hackers from the mill in a mortar. The shrimp so sprinkle.
so grilling shrimp on the hot grill or in a grill pan on each side about 45 seconds. Then lightly salt.
The sauce with the salad mix, cook shrimp on it and bring to the table.
A bit of advice
Direct chargrilled shrimp taste particularly delicious. If you do not want an extra cheer for the barbecue for of course it is also possible to prepare easily in a grill pan.
Per serving: 180 kcal
Tamarind quail with peaches and lettuce
The meat of poultry Mini is low in cholesterol, high in protein and easy to digest. A quail provides almost half the daily requirement of zinc. Our bodies need it to maintain the activity of numerous enzymes. Even skin, hair and nails benefit from this trace element.
Ingredients for 6 meals
6 Quail (ready to cook, so about 150 grams)
1 clove of garlic
2 tablespoons red curry paste
150 grams tamarind
1 teaspoon sugar
3 nectarines (so to 375 grams)
1 tablespoon olive oil (plus a little oil for the grill)
1 tablespoon curry powder
Salt and freshly ground pepper
½ frisee lettuce
½ red oak leaf lettuce
160 milliliters light vinaigrette
The preparation sequence
Peel garlic, finely shred and with curry paste, tamarind, sugar and 1 hefty pinch of salt mix.
Quail rinse inside and outside cold, pat dry and rub with the tamarind paste. can best draw, overnight, covered with plastic wrap in the refrigerator at least 4 hours (marinate).
The next day, clean the nectarines in water, cut in half and remove the stones.
Oil, curry powder, some salt and pepper from the mill in a bowl. Nektarinenhälften in contact.
Clean salads, clean water and spin dry.
Barbecue inflame and lightly oil the grate. The quail on the grill, turning frequently with no grilling to excessive heat around 12-15 minutes. wrap quail in aluminum foil and leave to rest so the 5 minutes.
grilling nectarines on the grill with the cut surfaces down.
Mix salad with the vinaigrette. give with the nectarines on plates and bring the quail to the table.
A bit of advice
The quails succeed in the oven on the wire rack at 220 ° C in so about 15 minutes; Slide the drip pan as a drip underneath. The peach halves, you can distribute to the poultry or roast in a grill pan for the last so the 5 minutes.
Per serving: 398 kcal
Grilled slices of veal liver with raspberry vinegar glaze and fine herbs
The liver contains extremely high levels of vitamin A, which provides among other things for good vision at night. In addition ample iron, which is necessary for transporting oxygen in the cells, and vitamin B12, which reduces fatigue. The fresh herbs provide additional bioactive ingredients.
Ingredients for 6 meals
150 grams of mixed fine salad herb (as salad burnet, sorrel, nasturtium, borage, arugula)
4 tablespoons liquid honey
75 milliliters of raspberry vinegar
750 grams veal liver
freshly ground pepper
12 nasturtium flowers
160 milliliters light vinaigrette
coarse sea salt or fleur de sel
Rapeseed oil for the grill
The preparation sequence
so cooking honey and raspberry vinegar to 1 minute, remove from heat and let cool.
pluck herbs, clean and spin dry in water.
Clean liver slices in water, pat dry and slightly pepper.
Liver on hot, oiled grill charcoal from each side grill 2-3 minutes, turning the liver several times and coat with the vinegar mixture.
Mix the salad herbs and flowers with the vinaigrette. The liver after grilling with the sea salt seasoning and bring to the salad on the table.
A bit of advice
When grilling that the liver is cooked for too long; very well done it will be tough. When the season for the young herbs should be over: liver tastes alone very well also with rocket salad.
Per serving: 327 kcal
Clear asparagus soup with egg custard
The calorie clear asparagus soup containing valuable choline - important for brain and nerve functions, to keep a cool head even in stressful situations.
Serves 4 meals
2 kg of white asparagus
2 eggs (size M or L)
50 milliliters soy cream
Salt and freshly ground pepper
½ bunch of parsley
800 milliliters chicken stock
Pinch of sugar
The preparation sequence
Eggs, soy cream, salt and pepper from the mill by mixing briefly with the hand immersion blender.
clean parsley in water, shake dry, pluck leaves, roughly chop and add to the egg mixture.
A small baking dish (so to the 250 milliliter) may Grease with a little oil and pour in the egg mixture. A rotisserie, which is large enough that the casserole dish fits well, fill 1-2 cm high with hot water. put in casserole dish, put on an oven rack and heated, preheated oven at 150 ° C (with convection is not so good in gas: manual switches to the 1 to 2 filters) can be in so the 40 minutes (can falter).
Meanwhile broth with 500 milliliters of water in a saucepan, pour boiling pans. Clean asparagus in water and peel. give the shells to the broth. The asparagus ends from crushing and also inflict. Over medium heat bring to a boil and cook for 10 minutes. Saucepan, take cooking kettle from the heat and