250 Delicious Recipes For An Easy Start Into A Sugar Free - Life Tips and Tricks

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
Delicious cakes can also be made without sugar
Summary
breakfast
Fruit porridge
Quark buns
Apple muesli
Vegetable omelette
Porridge with nuts
Cereal porridge
Fruity quinoa mash
Carrot buns
Milk cream
Vegetable rolls
Baked Tomatoes
Scrambled bread
Colorful omelette
Main courses
Cam with spinach
Red roulades
Fresh salad skewers
Stuffed eggplant
Lentil roast
shrimp pan
Beetroot with dip
Shrimp Fish Soup
Salmon Cheese Soup
Crab and herb soup
herbsoup
Fresh salad
Bell peppers with cream cheese and curd cheese filling
Spicy salad
Fried vegetables
Eggplant casserole
Feta tomatoes
Baked Chicken
Risotto with beans
Quark potatoes
Pancake soup
Herbal Spaghetti
Tagliatelle with fried chicken breast and mushroom sauce
Vegetable Chili
Gratinated sole
Foil curd potatoes
Pea salad with tuna
Fennel egg salad
Tuna Rice Salad
Bean and feta salad
Rice peppers
Seafood risotto
Rice with spicy cod
Snacks
Spicy bruschetta
Camembert balls
Vegetable sandwich
Stuffed cucumber
Sandwich tower
Marinated mozzarella balls with sun-dried tomatoes
Fruity camembert
Minced meat cake
Desserts
Cheese baked apples
Turnip tops apple
Chocolate oatmeal
Flaxseed Pudding
Berry cream cake
Fruit cocoa bread
Rhubarb curd cake
Fruity rice pudding
Sweet fried noodles
Mango with cream
beverages
Tomato juice
Fruit iced tea
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.
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.

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 calorie-
conscious 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.

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
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.

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.

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
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.

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.

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
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.

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
1/2 bed of garden cress
1 onion
salt and pepper
2 teaspoons of chives
4 eggs
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.

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.

75 g natural yogurt
1 orange
1 teaspoon rapeseed oil
1/2 mango
80 ml of milk
1 egg
25 g ground almonds
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

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.

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.

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
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.
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
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

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.

Ingredients for 4–5 servings:
150 g blackberries
2 eggs
1 pinch of cinnamon
250 g ground almonds
1 tbsp coconut milk
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.

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.

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.

1/2 handful of almonds
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.

salt and pepper
2 eggs
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
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
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.
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
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.
401 kcal / 39.5 g carbohydrates / 26 g protein / 14 g fat / per serving
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.

249 kcal / 24 g carbohydrates / 6.5 g protein / 4 g fat / per serving
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.
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
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.

352.5 kcal / 29 g carbohydrates / 19 g protein / 15 g fat / per serving
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.
Ingredients for 8 pieces:
1 teaspoon xucker
1 apple
cinnamon
1 teaspoon lemon juice
oil
1 egg
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
4 soft goat cheese pieces
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.

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
salt and pepper
4 slices of whole grain rye bread
10 g chives
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
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
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
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
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
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.

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.

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.

nutmeg
800 g leeks
3 tbsp crème fraîche
3 tbsp vegetable oil
1-2 tbsp flour
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.

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 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.

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.

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
For the skewers:
100 g pickled onions
2 pk. Smoked tofu
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
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.

100 ml of hot milk
1 teaspoon chopped thyme
salt and pepper
1 tbsp lemon juice
2 zucchini
800 g Victoria perch
1 bunch of young carrots
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.

salt and pepper
1 zucchini
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
2 tbsp olive oil
1/2 cucumber
8 leaves of green lettuce
1 clove of garlic
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.

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
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.

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.

Ingredients for 1 person:
parsley
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
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.

4 tbsp grated Emmentaler
2 tbsp pasture butter
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
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.

60 g black olive slices
600 g waxy potatoes
60 g green olive slices
2 zucchini
200 g sheep cheese
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.

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
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.

4 teaspoons of balsamic vinegar
2 tbsp sesame seeds
4 tortilla flat cakes
1 avocado
60 g rocket
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
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
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

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.

parsley
500 g sauerkraut
2 onions
4 tbsp oil
50 g celery
1 tbsp mustard
salt
ground caraway seeds
marjoram
100 g red lentils
thyme
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.

1 chilli pepper
250 g potatoes
1 tbsp garam masala
250 g parsnips
1 tbsp rapeseed oil
1 onion
150 g carrots
salt and pepper
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.

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
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.

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.

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

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
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.

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.

200 g potatoes
8 king prawns
100 g celeriac
2 cloves of garlic
4 tbsp cooking oil
marjoram
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

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.

2 tbsp flaxseed
3 onions
parsley
2 cloves of garlic
basil
4 stalks of white celery
2 tbsp avocado oil
salt and pepper
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.

1 can of peeled tomatoes
2 tbsp bread drink
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
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.

Mineral water
2 carrots
1 bottle of Dinkula
2 spring onions
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.

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
salt and pepper
1 lettuce
parsley
4 yellow peppers
chives
500 g tomatoes
2 tbsp olive oil
1 bunch of radishes
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.

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.

Gray burgundy
4 kohlrabi
butter
1 carrot
1 tbsp chopped parsley
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
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.

Preparation for 4 people:
salt and pepper
4 savoy cabbage leaves
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.

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.

parsley
2 kohlrabi
125 g camembert
2 carrots
nutmeg
1 leek
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
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
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.

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.
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
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
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.

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.

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
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.

chopped parsley
1/2 cauliflower
thyme
1 leek
salt and pepper
2 spring onions
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.

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
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
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.

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.

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.

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.

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
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.
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.

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.

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.

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.

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.

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.

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.

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.

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
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
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

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.

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
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.

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.

3 parsley stalks
1 onion
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.

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.

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
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
1 bottle of Dinkula
250 ml milk
1 l meat soup
2 eggs
Mineral water
1/2 bunch of chives
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.
2 tbsp ghee
4 savoy cabbage leaves
salt and pepper
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

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.

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.
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.

Red pepper
1 kg of waxy potatoes
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.

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.

pepper
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
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.

spring onions
8 predominantly waxy potatoes
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.

4 slices of lean smoked meat
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.

Mineral water
250 g croissant noodles
1 bottle of bread drink
200 g feta
1 onion
fat
1 zucchini
Paprika powder
1 tbsp oil
salt and pepper
1 small can of corn
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.
1/2 glass of white wine
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
Bad Heilbrunn gourmet tea afterglow
salt and pepper
300 g mushrooms
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
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.

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.

Guarana mate tea
parsley
2 cloves of garlic
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.
Mineral water
800 g redfish fillet
1 bottle of Dinkula
3 tbsp olive oil
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.

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.

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.

300 g light mozzarella balls
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 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.

3 tbsp chopped peanuts
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
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.

For the skewers:
1 tbsp chopped basil
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
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
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
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.

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.

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
basil
800 g sole
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.

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
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.
3 cucumbers
2 tbsp flour
Sea salt and pepper
Lemon juice
150 g sour cream
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.

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

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.

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.
80 ml artichoke juice
1 kg of potatoes
800 ml of vegetable juice
250 g zucchini
50 g grated cheese
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.

Chervil leaves
300 g potatoes
nutmeg
200 g pumpkin meat
salt and pepper
60 g celeriac
2 tbsp pumpkin seed oil
1 carrot
1 onion
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.

herbs of Provence
250 g monkfish fillet
Juice of a lime
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.

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
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.

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.

salt and pepper
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
1 handful of Frisée salad
250 g long grain rice with wild rice
1 handful of Lollo rosso
250 g peas
salt and pepper
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

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
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.

1/2 small Head of oak leaf lettuce
50 g coarsely chopped walnuts
1/2 head of batavia lettuce
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.

Red pepper
some endive lettuce leaves
4 tbsp rapeseed oil
1 small Head of radicchio
2 tbsp wine vinegar
100 g mushrooms
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.

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

pepper
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

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.
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.

100 g Frisée salad
50 g radicchio
2 tbsp wine vinegar
200 g of red and white grapes
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.

250 g rice
250 ml white wine
750 g Swiss chard
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.

salt and pepper
600 g vegetables of your choice
500 g potato noodles
3 tbsp cooking oil
2 onions
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.

150 g pumpkin meat
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.

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.

2 tbsp rapeseed oil
4 chard leaves
salt and pepper
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
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.

200 g grated cheese
250 g noodle nests
Garlic powder
1 onion
Sea salt and pepper
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.

8 black olives
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.

salt and pepper
12 tbsp rapeseed oil
thyme
750 g tuna
rosemary
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.

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.

Sprigs of dill
12 eggs
200 g of crabs
4 tbsp water
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
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
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.

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
250 g risotto rice
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

parsley
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
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
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
2 baguette rolls
1 tomato
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
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
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
parsley
1 cucumber
chives
1 hard-boiled egg
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.

dill
4 slices of pumpernickel
4 walnut halves
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
coarse pepper
4 slices of sandwich bread
1 bunch of rocket
50 g basil pesto
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.

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.

For the salad:
125 ml of virgin olive oil
1 yellow 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
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
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
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.

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.

150 g yogurt
2 smoked trout fillets
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.

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.

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.

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.

2 slices of pumpernickel
1/2 bunch of chives
125 g low-fat quark
1 tbsp lemon juice
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.
salt and pepper
300 g smoked cheese in one piece
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.

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

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
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.
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

cinnamon
1 tart apple
2 teaspoons of turnip tops
10 g enzyme fermented grain
1 tbsp bread drink
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.
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.

1 tbsp pasture butter
200 g milk rolls
1 orange
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
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.

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.

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.
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.

Rapeseed oil
100 g white quinoa
1 banana
1 pinch of sea salt
75 ml milk
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.

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
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.
1 handful of berries
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.

5 tbsp milk
100 g pasture butter
4 tbsp ground hazelnuts
20 g xylitol
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.

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
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.

4 tbsp maple syrup
5 g ginger
1/2 teaspoon salt
200 g carrots
1 teaspoon cinnamon
1 apple
70 g walnuts
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.

Lemon balm
2 pears
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.

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.

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
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

1 pinch of cinnamon
6 egg yolks
50 g xylitol
600 g sour cream
3 eggs
750 g mixed berries
225 grams of flour
2 tbsp whole milk
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

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

2 teaspoons of tartar baking powder
750 g rhubarb
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.

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 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.

2 tbsp rapeseed oil
1 orange
cinnamon
1 pear
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
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.

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
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.

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.

2 eggs
1 orange
250 g low-fat quark
300 g strawberries
Vanilla pulp
75 g tender oat flakes
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.
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.

4 peaches
20 g almonds
100 g cream cheese
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.

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.

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.

mint
10 g desiccated coconut
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

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.

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.

2 teaspoons elderberry syrup
1 lemon
300 g strawberries
2 tbsp almond sticks
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

Lemon balm
15 g chopped pistachios
150 g red rhubarb
1/2 orange
1 tbsp margarine
Vanilla pulp
salt
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

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.

2 tbsp water
1 tbsp lemon juice
100 g of red currants
Mint leaves
50 g gooseberries
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.

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.

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.

3 egg whites
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
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.
200 g dark chocolate
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
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.

1 avocado
3 tbsp rapeseed oil
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
2 teaspoons coconut flakes
100 g pineapple
100 ml Dinkula
Preparation.
Puree the pineapple with the coconut flakes and the yogurt. Then stir in
Dinkula and mix again.

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.

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.

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
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.

92 kcal / 20.6 g carbohydrates / 1.3 g protein / 0.3 g fat / 1.7 BE per serving
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

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.

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.

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.

5 tbsp carrot juice
100 ml buttermilk
100 ml apple juice
Preparation:
Mix both types of juice with the buttermilk and chill before serving.

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
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
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
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

100 ml Dinkula (health food store or health food store)
1 teaspoon honey
3 blood oranges
preparation
Juice the blood oranges, mix with dinkula and artichoke juice and sweeten
with honey.
Tutti-Frutti

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.

250 Delicious Recipes For An Easy Start Into A Sugar Free - Life Tips and Tricks

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250 Delicious Recipes For An Easy Start Into A Sugar Free - Life Tips and Tricks

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Table of Contents

Delicious cakes can also be made without

Spoiled for choice with the alternatives

An herb has grown against sugar addiction

Open bread with vegetables

Apple yogurt with granola

Köfte with vegetables

Nut and fruit porridge

Cream cheese bread with vegetables

Spinach and raspberry smoothie with yogurt

Nut and fruit pancakes

Porridge with nuts

Green omelette with paprika

Nut and berry waffles

Fruity quinoa mash

Waffles with blackberry puree

Hearty bread and butter

Oatmeal muesli with yogurt

Fruit yogurt with oatmeal

Whole grain bread with avocado

Whole grain muesli with apple

Simple microwave pancakes

Fruit yogurt with a bite

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

Stuffed tomatoes with quinoa

Fried chicken breast with vegetables and dip

Pork chop with risotto

Italian style mushroom pancakes

Potato and vegetable casserole with sheep cheese

Simple, vegan pasta salad

Grilled red pepper wraps

Beetroot with dip

Lentil patties with sauerkraut and puree

Potato and parsnip soup

Cheese Broccoli 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

Chinese style vegetable soup

Easy potato casserole

Oak leaf and pepper salad

Camembert cream in kohlrabi

Bell peppers with cream cheese and curd cheese

Filled savoy cabbage packets

Zucchini stuffed with peppers

Vegetable and cream casserole

Potato and Olive Salad

Rice and vegetable pan with tofu

Baked zucchini in creamy cheese sauce

Herbs and vegetables pan

Marinated vegetables with fresh goat cheese