PORK FILLET WITH TARRGON FIGS
For 4 people:
600 g pork fillet
3 tbsp olive oil
3 tbsp honey
150 ml vegetable stock
Salt
Pepper, freshly ground
800 g small potatoes
8 figs
1 bunch of tarragon
4 tbsp balsamic vinegar
1. Preheat the oven to 160 degrees (140 degrees for a fan oven). Rinse pork fillet and pat dry. Heat 1 tbsp oil in a pan. Briefly sear the fillet vigorously on both sides. Add honey and let caramelize. Pour in the vegetable stock, season. Put meat with liquid in an ovenproof dish. Cook in the oven for about 25 minutes.
2. Peel the potatoes and cook in salted water for about 12 minutes until al dente. Wash and quarter the figs. Pluck off the tarragon leaves and roughly chop. Marinate figs with tarragon and vinegar. Spice up. Add to the meat about 5 minutes before the end of the cooking time.
3. Heat the remaining oil in a pan. Fry the potatoes while stirring. Season with salt and pepper. Serve the meat and figs with the potatoes.
ca. 40 Minutes – per Person 590 kcal, Fat: 19 g
Table of Contents
Zucchini with marjoram marinade
For 4 people:
800 g courgettes
1 bunch of spring onions
2 cloves of garlic
1/2 small bunch of marjoram
1 organic lime
2 cardamom pods
150 ml olive oil
Salt
Pepper,
freshly ground 200 g ciabatta
1. Clean and wash the courgettes and spring onions. Cut the courgettes lengthwise into thick slices. Cut the scallions into pieces.
2. Peel and roughly chop the garlic. Wash the marjoram and pluck off the leaves. Wash, halve and slice the lime. Mix all ingredients with cardamom pods and olive oil.
3. Briefly fry the courgettes and spring onions in a grill pan. Spice up. Layer the vegetables with the lime in a bowl. Marinate in the oil mixture for about 4 hours. Slice the ciabatta and toast before serving. The courgettes go well with grilled meat and fish.
approx. 20 minutes (without waiting time) – per person 370 kcal, fat: 20 g
Saffron Fettuccine with Dill Coconut Vegetables
For 4 people:
500 g green beans
Salt
250 g snow peas
50 g asparagus sprouts
2 tbsp grated coconut
40 g pine nuts
400 g fettuccine
0.1 g saffron threads
1 tbsp olive oil
1 tbsp green curry paste
400 ml coconut milk Ground
pepper
1 bunch of dill
1. Clean and wash the beans and cook in salted water for about 15 minutes until al dente. pour off. Wash snow peas and asparagus sprouts. Roast coconut flakes and pine nuts in a pan.
2. Cook the fettuccine in salted water with the saffron for about 8 minutes until al dente. Heat oil in a pan. Sauté the beans with the curry paste for about 8 minutes. Add sugar pods and sprouts and sauté for another 5 minutes. Pour coconut milk. Season with salt and pepper.
3. Pick and chop the dill. Add to the vegetables with the pine nuts and coconut flakes . Serve the coconut vegetables with the saffron fettuccine.
ca. 35 Minutes – per Person 530 kcal, Fat: 10 g
Important! Sprouts are susceptible to germs. Therefore only use fresh and rinse thoroughly. If you want to leave them out to be on the safe side: it tastes good without!
Lemon crusted salmon on a salad
For 4 people:
600 g salmon fillet
1 clove of garlic
2 shallots
1 piece of ginger
1 bunch of lemon verbena
4 tbsp olive oil
Salt
Pepper, freshly ground
200 g rocket
150 g fresh spinach leaves
50 g radish sprouts
300 g cucumber
1 box of watercress
2 tsp honey
1 tsp mustard
2 tbsp lighter Balsamic vinegar
1. Preheat the oven to 180 degrees (160 degrees for a fan oven). Wash the salmon fillet, pat dry and place in a casserole dish. Peel the garlic, shallots and ginger. Wash lemon verbena, shake dry. Chop the ingredients. Mix with 2 tbsp oil and season.
2. Spread the mixture over the fish, press down lightly. Bake in the oven for about 20 minutes. Wash rocket, spinach and sprouts thoroughly, spin dry. Clean the cucumber, wash and cut into pieces.
3. Mix the salad ingredients with the cress. Whisk together the honey, remaining oil, mustard, and vinegar. Spice up. Pour over the salad. Serve with the salmon.
ca. 30 Minutes – per Person 500 kcal, Fat: 33 g
Tomato gratin with thyme
For 4 people:
1 kg tomatoes (red, green, yellow)
1 bunch of thyme
1 small chili pepper
4 eggs (size M)
400 ml milk
200 g goat’s cream cheese
1 tbsp honey
Salt
Pepper,
freshly ground 250 g strudel or filo pastry
1 tbsp olive oil
1. Wash tomatoes and cut into quarters or slices. Wash the thyme, shake dry and pluck off the leaves. Wash, deseed and chop the chili.
2. Beat eggs with milk and half of the cream cheese. Season well. Stir in the honey, thyme and chili. Preheat the oven to 200 degrees (180 degrees for a fan oven). Line a large rectangular mold with parchment paper.
3. Place the sheets of dough on top of each other in the tin and form a border, brushing each sheet with oil. Scatter the tomatoes over the dough and season. Pour over the egg mixture. Scatter the remaining cheese on top. Bake the gratin for about 45 minutes.
approx. 1 hour – per person 450 kcal, fat: 21 g
Lemon Sage Risotto
For 4 people:
2 organic lemons
500 g young artichokes
salt
1 onion
2
tbsp olive oil 250 g risotto rice
1 l vegetable stock
100 g rocket
½ bunch of sage
40 g butter ground
pepper
40 g parmesan
1. Wash lemons. Grate the peel off one and squeeze out both. Wash the artichokes, remove the stalk, remove the outer firm leaves and cut off the top third. Immediately cook the vegetables in salted water with the juice of one lemon for about 30 minutes. pour off.
2. Peel and dice the onion. Heat oil in a pot. Sauté onions and rice in it until translucent. Gradually pour in the broth. Cook the risotto in about 30 minutes. Add lemon juice and zest. Let cook for another 10 minutes. Eighth the artichokes.
3. Wash rocket, trim, shake dry. Pluck sage leaves. Stir the butter and sage into the risotto. Spice up. Add artichokes and arugula. Grate the parmesan and serve with the risotto.
approx. 1 hour – per person 420 kcal, fat: 13 g
