Forever slim “Lose weight with your bowels”: recipes for lunch and dinner

Forever slim "Lose weight with your bowels": recipes for lunch and dinner

Quinoa salad with fried vegetables and tempeh

For 1 serving:

35 min preparation time | 513 kcal, 32 g E, 21 g F, 38 g KH, 16.5 g fiber

1 Wash the quinoa and cook in salted boiling water according to the instructions on the packet.

2 Wash and clean the zucchini and cut into thin slices. Clean the savoy cabbage, possibly remove the stalk and thick leaf veins. Then cut the savoy cabbage into fine strips. Wash the pepper, remove the dividers and seeds and cut the pulp into thin strips. Peel the garlic
and chop.

3 Roughly crumble the tempeh and fry in a coated pan in hot oil over medium heat for about 5 minutes until golden brown. Drizzle with 1 teaspoon of soy sauce and remove from the pan.

4th Put the vegetables and garlic in the hot pan and season with salt and pepper. Fry vigorously while stirring. Deglaze with the stock and 1 teaspoon soy sauce and let simmer for approx. 5 minutes with the lid closed. Add tempeh and quinoa and heat in them. Season to taste with salt and pepper.

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© Gräfe and Unzer Verlag / Maike Jessen

Pea and kohlrabi salad with feta

For 1 serving:

75 g frozen peas

salt

1 small kohlrabi

2 stalks each of mint, chervil and dill

3 tbsp whole milk plain yogurt

1 teaspoon lemon juice

2 tbsp warm vegetable broth

pepper

75 g feta

1 slice of spelled bread (40 g)

20 min preparation time | 477 kcal, 27 g E, 23 g F, 34 g KH, 8 g fiber

1 Cook the peas in a little boiling salted water according to the instructions on the packet for approx. 3 minutes. Then drain, quench and drain.

2 Peel the kohlrabi and grate it roughly on a vegetable grater.

3 Wash the herbs, pat dry and chop separately. Set the chervil aside. Mix the yogurt, lemon juice and stock until smooth. Season with salt and pepper. Mix in the mint and dill.

4th Pour the yogurt sauce over the peas and kohlrabi, mix everything loosely and season with salt and pepper. Serve the salad with crumbled feta and chervil. Eat the bread with it.

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© Gräfe and Unzer Verlag / Maike Jessen

Beetroot and pomegranate salad with orange dressing

For 1 serving:

25 min. Preparation time | 502 kcal, 17 g E, 12 g F, 67 g KH, 19.5 g fiber

1 Whisk the vinegar, mustard and broth together with a whisk. Halve the orange. Squeeze half of it and add the juice to the vinaigrette. Peel the other half and cut the pulp into pieces.

2 Clean, wash and chop the spring onions and add to the vinaigrette. Stir in the oil. Cut the beetroot into slices and mix with the vinaigrette.

3 Boil the lentils in a little water for about 5 minutes. Drain and drain.

4th Cut a lid from the pomegranate and remove the visible separating skin. Cut the peel lengthways several times. Carefully bend the pomegranate apart over a bowl and use a tablespoon to knock out the seeds.

5 Wash the radicchio and cut into fine strips. Arrange the cooked lentils, half of the pomegranate seeds and the radicchio on the beetroot salad. Spread the orange pieces over it.

Leftovers tips: The pre-cooked beetroot is usually offered in 500 g packets. Cut the remaining 300 g into small pieces for a soup. Then fry 1 diced onion in 3 tablespoons of oil, add beetroot and simmer with 750 ml vegetable stock and 1 bay leaf for approx. 5 minutes. Remove the bay leaf and season the soup with salt and pepper. To serve, add a dollop of sour cream or silken tofu and chives to the soup.

The other pomegranate seeds are great for nibbling in between.

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© Gräfe and Unzer Verlag / Maike Jessen

Jacket potato salad with spinach

For 1 serving:

  • 100 g frozen edamame kernels (soybean kernels) or frozen princess beans

  • salt

  • 1 egg

  • 350 g jacket potatoes (cooled)

  • 1 teaspoon apple cider vinegar

  • 1 teaspoon medium hot mustard

  • 3 tbsp warm vegetable broth

  • 1 spring onion

  • pepper

  • 1 tbsp linseed oil

  • 1 handful of baby spinach

15 min preparation time | 443 kcal, 16 g E, 16 g F, 52 g KH, 6.5 g fiber

1 Cook the edamame kernels in a little boiling salted water according to the instructions on the packet for approx. 2 minutes, then drain, rinse and drain in a sieve.

2 Boil the egg hard for approx. 8 minutes, quench and peel. Peel the potatoes and cut into pieces.

3 Mix the vinegar, mustard and stock together. Clean, wash and chop the spring onions and mix with the vinaigrette. Season with salt and pepper, then stir in the oil.

4th Mix the potatoes, edamame seeds and vinaigrette together. Wash and spin dry the spinach and mix with the potatoes. Roughly chop the egg and sprinkle over it.

Tips: You can get Edamame kernels frozen from Asians and in well-stocked supermarkets. The salad is great to prepare – then prepare and mix in the spinach and egg just before consumption.

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© Gräfe and Unzer Verlag / Maike Jessen

Thai beef bowl with cucumber, bell pepper and peanuts

For 1 serving:

  • 1⁄3 cucumber

  • 1⁄2 red pepper

  • 1 spring onion

  • 2 stalks of Thai basil

  • 4 slices of roast beef

  • 1 hazelnut-sized piece of ginger

  • grated zest and juice of 1⁄2 organic lime

  • 3 tbsp warm vegetable broth

  • 1 teaspoon toasted sesame oil

  • 1 teaspoon sunflower oil

  • Salt pepper

  • 100 g cooked whole grain rice

  • 1 tbsp roasted salted peanuts

20 min preparation time | 470 kcal, 33 g E, 19 g F, 37 g KH, 5.5 g dietary fiber

1 Peel the cucumber, cut in half lengthways and scrape out the seeds with a teaspoon. Wash the peppers, remove the dividers and seeds and cut the pulp into fine strips. Wash, clean and finely chop the spring onions. Wash the basil, pat dry and chop the leaves. Cut the roast beef into strips.

2 Peel the ginger and grate finely. Mix together the lime juice and zest, ginger, stock and oils. Season the vinaigrette with salt and pepper.

3 Arrange the prepared ingredients and rice in a bowl, drizzle with the vinaigrette and sprinkle with basil, spring onions and peanuts.

Tip: Those who cannot tolerate raw peppers can easily remove the peel (usually the cause of the intolerance) with a peeler.

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© Gräfe and Unzer Verlag / Maike Jessen

Vegetable curry

For 1 serving:

30 min preparation time | 500 kcal, 14 g E, 33 g F, 28 g KH, 11.5 g fiber

1 Peel the onion, garlic and ginger. Chop the onion and garlic, grate the ginger.

2 Peel the carrot, wash and clean the cauliflower and zucchini. Cut the carrot into thin slices, the cauliflower into small florets and the zucchini into small cubes. First fry the carrot slices vigorously in the hot oil. Then add the cauliflower and the zucchini cubes and season everything with salt. Fry with the lid on for approx. 5 minutes over medium heat.

3 Cook the beans in a little salted boiling water according to the instructions on the packet for about 5 minutes. Drain and drain and add to the vegetables.

4th Dust the curry powder over the vegetables and deglaze everything with the coconut milk and vegetable stock. Cook in a closed saucepan over a low heat for approx. 5 minutes.

5 Wash the coriander, pat dry and pick off the leaves. Season the curry with salt and serve with the coriander.

Tip: You can use the rest of the cauliflower for the Asian cauliflower (see page 150).

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© Gräfe and Unzer Verlag / Maike Jessen

Mushroom omelette with sauerkraut

For 1 serving:

25 min. Preparation time | 451 kcal, 33 g E, 27 g F, 11 g KH, 4.5 g fiber

1 Clean the mushrooms and rub with a cloth if necessary, then cut into strips. Peel the shallot and cut into rings.

2 Heat the oil in a pan and fry the mushrooms until golden brown. Then add the shallot and fry briefly. Season with salt, pepper and thyme.

3 Whisk the eggs and spread over the mushrooms. Let stand on low heat with the lid on. Take the omelette out of the pan and keep warm.

4th Pour the broth into the warm pan and remove the pan from the heat. Warm the sauerkraut in it slightly, then drain it and spread it on the omelette.

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© Gräfe and Unzer Verlag / Maike Jessen

Savoy orange noodles with kabanossi

For 1 serving:

  • 50 g spelled pasta

  • salt

  • 350 g savoy cabbage

  • 40 g kabanossi

  • 2 spring onions

  • 1⁄2 teaspoon ground caraway seeds

  • 1⁄2 teaspoon dried thyme

  • 300 ml vegetable broth

  • grated zest and juice of 1⁄2 organic orange

  • Chili powder

35 min preparation time | 505 kcal, 21 g E, 20 g F, 52 g KH, 11 g fiber

1 Cook the pasta in salted water according to the instructions on the packet. Drain and drain.

2 Clean the savoy cabbage, removing the stalk and the thick leaf veins. Wash and drain the leaves, then cut into thin strips.

3 Cut the kabanossi into thin slices and fry on both sides in a hot pan. Clean and wash the spring onions, cut into oblique pieces and fry them briefly. Take both out of the pan.

4th Put the savoy cabbage in the hot pan and fry well. Season with salt, caraway seeds and thyme and deglaze with the stock and let the lid stew for approx. 10 minutes over low heat.

5 Remove the lid and add the orange juice and zest. The savoy cabbage open more
Let simmer for 5–8 minutes. Finally add the kabanossi, onions and pasta and heat in them. Season to taste with salt and chili powder.

Tip: Savoy cabbage is also used in minestrone (see page 172) and quinoa salad (see page 135).

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Chicken on zucchini and pepper vegetables

For 1 serving:

30 min preparation time | 446 kcal, 54 g E, 17 g F, 12 g KH, 8.5 g dietary fiber

1 Wash, clean and slice the zucchini. Wash the peppers, remove the partitions and seeds and cut the pulp into strips. Peel and chop the garlic.

2 Heat the oil in a pan. Wash the meat, pat dry and fry in the hot oil for about 12 minutes. Season with salt and pepper. Take out of the pan.

3 Put the vegetables in the hot pan and fry well. Add the rosemary and garlic and fry briefly. Deglaze with 75 ml of water and place the chicken on top of the vegetables. Let the lid stew for approx. 5 minutes.

4th Cut the olives from the stone and add to the vegetables with the capers and lemon zest and heat in them.

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© Gräfe and Unzer Verlag / Maike Jessen

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