SÜSSKARTOFFEL-SHIITAKE-FLADEN
For 4 people:
1/2 cube of yeast
350 g wheat flour
salt
2 tbsp olive oil
3 sprigs of rosemary
200 g sweet potato
100 g shiitake mushrooms
2 figs
100 g goat’s cream cheese
1 tbsp milk
1 tbsp honey Freshly ground
pepper
1. Mix yeast with 125 ml warm water. Put flour in a bowl. Add yeast, 2 teaspoons of salt and oil and knead everything with a hand mixer (dough hook) to form a dough. Let rest covered for about 40 minutes.
2. Wash rosemary, chop needles. Knead under the dough. Shape into at least 4 flat cakes. Place on a baking sheet lined with parchment paper. Preheat the oven to 200 degrees (180 degrees for a fan oven).
3. Peel the sweet potato, cut into thin slices. Clean and quarter the mushrooms. Wash figs, cut into slices. Mix the goat cheese with the milk and half the honey. Spice up. Spread on the flatbread. Top with vegetables and figs. Spice up. Bake in the oven for about 25 minutes. Drizzle with the remaining honey and serve.
approx. 1 1/2 hours – per person 490 kcal, fat: 9 g
Table of Contents
Spinach and fennel strudel
For 4 people:
2 shallots
250 g fennel
100 g fresh spinach leaves
75 g dried apricots
100 g feta cheese
30 g pine nuts
2 tbsp olive oil
Salt
Pepper
, ground Cumin, ground
turmeric, ground
150 g strudel pastry (refrigerated section)
2 tbsp sesame seeds
2 cloves of garlic
200 g yoghurt
1. Peel and dice the shallots. Wash, trim and slice the fennel. Sort and wash the spinach. Finely dice the apricots and sheep’s cheese. Roast pine nuts.
2. Heat 1 tbsp olive oil. Sauté the shallots and fennel in it. Add the spinach and apricots and sauté. Season with salt, pepper, cumin and turmeric. Mix in the cheese. Preheat the oven to 200 degrees (180 degrees for a fan oven).
3. Spread the strudel on the work surface. Spread the filling on it. Leave a 2 cm border all around. Lay the short sides over the filling. Roll up the strudel from the wide side. Brush with remaining oil and sprinkle with sesame seeds. Bake in the oven for about 25 minutes. Peel and chop the garlic. Mix with yoghurt. Spice up. Serve with the warm strudel.
ca. 50 Minutes – per Person 400 kcal, Fat: 19 g
Beetroot and pumpkin tart
For 6 people:
250 g wheat flour
salt
150 g butter
500 g Hokkaido pumpkin
1/2 tbsp olive oil
3 beetroot (pre-cooked)
40 g mountain cheese
3 eggs (size M)
200 g sour cream
3 cardamom pods ground
pepper
nutmeg
1. Place wheat flour in a bowl. Add 1 tsp salt and the butter in pieces. Knead into a dough using a hand mixer (dough hook). Refrigerate.
2. Wash the pumpkin, deseed and cut into pieces. Heat olive oil. Sauté pumpkin for about 5 minutes. Halve the beets, cut into wedges. Grate mountain cheese. Preheat the oven to 200 degrees (180 degrees for a fan oven). knead the dough. Roll out slightly larger than the tart pan (ø 28 cm).
3. Pour the dough into the mold. Bake in the oven for about 10 minutes. Whisk eggs with sour cream. Season with cardamom, salt, pepper and nutmeg. Put the vegetables on the dough. Pour over the egg mixture. Sprinkle with cheese. Bake in the oven for about 35 minutes. Let stand 10 minutes more and serve.
ca. 50 Minutes – per Person 500 kcal, Fat: 30 g
Vegetable packet with herb pesto
For 12 pieces:
400 g frozen puff pastry
200 g courgettes
100 g leeks
125 g white cabbage
1 bunch of flat-leaf parsley
1/2 bunch of mint
2 tbsp olive oil
1 egg (size M)
100 g sour cream
salt
ground pepper
nutmeg
40 g parmesan
50 g whole almonds
50 ml vegetable broth
1. Defrost puff pastry sheets side by side. Wash and trim the courgettes and leeks and cut into thin strips. Finely slice the white cabbage.
2. Wash the parsley and mint, pluck off the leaves and chop. Heat 1 tbsp oil in a pan. Briefly fry the vegetables in it. Spice up. Mix in 2 tbsp herbs.
3. Preheat the oven to 200 degrees (180 degrees for a fan oven). Cut the puff pastry into squares, roll out slightly larger. Put the vegetable filling in the middle of the dough sheets. Fold in the edges of the dough. Press firmly. Mix egg with sour cream. Spice up. Spread on the vegetables.
4. Bake the packets in the oven for about 25 minutes. Coarsely grate the Parmesan. Puree with the remaining herbs, almonds, broth and olive oil. Serve packets drizzled with it.
approx. 45 minutes – 240 kcal per piece, fat: 17 g
Tomato-Ricotta-Taler
For 18 pieces:
1/2 cube of yeast
300 g spelled flour (Type 630)
Salt
2 tbsp walnut oil
100 g sun-dried tomatoes (in oil)
150 g brown mushrooms
50 g walnut kernels
6 sprigs of thyme
200 g ricotta
Pepper, freshly ground 1 clove of
garlic
1 avocado
Juice of 1/2 lemon
100 g yoghurt
1. Mix yeast with 150 ml warm water. Put flour in a bowl. Add yeast, 2 tsp salt and oil. Knead into a dough using a hand mixer (dough hook). Let rest covered for about 50 minutes.
2. Drain tomatoes and cut into strips. Clean and dice the mushrooms. chop walnuts Pluck the thyme. Mix the ricotta with the tomatoes, nuts, thyme and mushrooms. Spice up. Preheat the oven to 200 degrees (180 degrees for a fan oven).
3. Knead the dough. Roll out on the work surface into a rectangle about 1/2 cm thick. Spread the filling on it. Leave a 1 cm border all around. Roll up the dough from the wide side. Cut into slices about 2 cm thick.
4. Place slices on a baking sheet lined with parchment paper. Bake 20 minutes. Peel garlic. Stone the avocado and remove from the shell. Puree with lemon juice, garlic and yoghurt. Spice up. Serve with the thalers.
approx. 2 hours – 140 kcal per piece, fat: 5 g
IT DOES NOT ALWAYS HAVE TO BE MEAT OR FISH.
EAT MORE VEGETARIAN
About six million Germans eat vegetarian food – and the number is growing all the time. They cite factory farming, ecological aspects or personal preferences as reasons. OK. Still, there are three arguments here.
Nutrient supply secured
At least the ovo-lacto-vegetarians eat a wholesome and balanced diet. All nutrients are included. And legumes, dairy products and grains provide important nutrients such as iron, calcium and vitamin B12.
Vegetarians are healthier
They choose food more consciously and usually eat less fat and less industrially processed food. This reduces the risk of cardiovascular disease, diabetes and obesity.
You don’t have to be radical and give up meat, fish and dairy products entirely. Simply reduce the quantity and include vegetarian days. Meat two or three times a week is enough.
