F.X. MAYR-ÄRZTE

Vegetarian
Main courses

Here you will find cereals and potato dishes that have a lot of carbohydrates and therefore a high GI. You should use these dishes in terms of a carbohydrate reduction eating in favor of more animal protein and good vegetable oils.

BUCKWHEAT CREPES WITH VEGETABLES

Ingredients (4 servings)

4	eggs
300 g	freshly ground buckwheat flour
300 ml	milk
50 ml	cream
2 tbsp	olive oil for frying
1 tsp	chopped parsley

Seasalt

FOR THE FILLING

400 g	vegetable ratatouille
100 g	diced feta cheese

Method (30 minutes)

Beat the eggs with a hand mixer, add the salt, parsley, milk, cream and flour and mix well.
Brush a smaller, coated pan with olive oil, pour 1 ladleful of batter (or less) into the center. Spread evenly by swirling the pan, brown, turn, finish baking, transfer to a plate and keep warm.
Top 2 crepes per person with vegetables and feta cheese, fold in, garnish and serve.

Crepes (smaller) or pancakes can be made with any cereal flour. Serve as fritters for soup or as a dessert filled with jam.

Nutritional information (1 serving)

KCAL	CARB	PROT	FAT
493	59,7	17,6	16,3

Food compatibility

L	Use lactose-free milk, cream and cheese
F	Omit jam
G	Gluten-free
H	Prepare using only cream cheese, omit tomatoes or eggplant

Spaghetti or spelt pasta with porcini mushroom sauce

Ingredients (4 servings)

400 g	wholegrain spelt noodles or homemade noodles
250 g	fresh (or 150 g dried) porcini mushrooms
150 ml	dry white wine
125 ml	vegetable stock
¼ liter	cream
2 tbsp	butter
1 tsp	chopped parsley

Sea salt, white pepper

Method (60 minutes)

Soak dried mushrooms in vegetable stock, chop fresh ones. Sauté shallots in butter in a saucepan, add mushrooms, then vegetable stock and wine, salt, pepper and cook briefly (3 minutes). Add the cream and parsley and reduce until the sauce is creamy. Season to taste with sea salt and pepper.

Alternatively chanterelles, morels or freshly grated truffles can be used.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
557	70,6	28,5	14,5

Food compatibility

L	Use lactose-free cream and butter
F	Omit wine and possibly shallots
G	Gluten-free
H	Use only fresh mushrooms and young wine

Homemade stuffed spinach pasta

Ingredients (4 servings)

PASTA

1	egg
250 g	spelt flour
60 ml	warm water
2 tbsp	pureed spinach
2 tsp	olive oil

Seasalt

FILLING

250 g	low-fat quark (curd)
200 g	cooked, strained potatoes (floury variety)
80 g	chopped spring onions (scallions)
2 tbsp	butter

Sea salt, grated nutmeg, white pepper and 1 bunch each of chopped mint leaves and chervil

Method (40 minutes)

Make a semi-firm spinach pasta dough from the ingredients and cover with cling film and place in the fridge for 30 minutes. Then roll out to form a thin rectangle (2-3mm thick) on a well-floured pasta board.
To make the filling, sauté the onions in butter and mix with the quark and potatoes. Season with herbs and spices. Place the filling on top in 5-cm intervals with a small ice cream scoop and place the dough over the filling so that you can cut out well. Then use a fork to press the dough in around the noodle. In Carinthia, the noodles are rolled and shaped by hand.
Boil in salted water for 10 minutes, take out, drain on kitchen paper, arrange and serve with melted butter and mint.

You can also use fresh herbs, garlic and sheep's or goat's cheese as variations. Cooked millet or polenta are suitable alternatives to potatoes.
Without spinach this is a basic pasta dough.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
348	46,9	19,6	9,4

Food compatibility

L	Use lactose-free curd cheese and butter
F	Option to prepare without the leek
G	Use buckwheat flour, quinoa or amaranth
H	Omit spinach

Wholemeal vegetable strudel

Ingredients (4 servings)

STRUDEL DOUGH

500 g	spelt flour
250 ml	warm water
4 tbsp	olive oil
1 tsp	sea salt

Seasalt

FILLING

600 g	spinach leaves, steamed, chopped
500 g	cooked, strained potatoes (floury variety)
200 g	steamed root vegetable cubes
100 g	spring onions (scallions), chopped
2 tbsp	each olive oil and sour cream

Sea salt, nutmeg, white pepper, mint leaves
1 bunch fresh oregano

Method (30 minutes)

For the filling, fry the spring onions in olive oil and season with the potato mixture, salt, spinach, sour cream, herbs and spices.
Knead the finely ground spelt flour with a pinch of salt, oil and water into a smooth dough, wrap in clingfilm and leave to rest for ½ hour. Roll out thinly on a floured cloth, then stretch out as thinly as possible using floured hands. Cut away the edges of the dough. Place the filling in the center of the dough, fold the dough in with the help of the cloth, place on a baking tray, and bake at 180-200 degrees for about 20 minutes.
Serve in portions with a serrated knife and garnish.

Variation of potato strudel: Sauté raw, coarsely grated potatoes with olive oil, cover with milk and cream and boil down for about 10 minutes until firm to the bite but thick. Season well, cool and fill the strudel.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
213	34,2	9,6	4,3

Food compatibility

L	Use lactose-free sour cream
F	Option to prepare without spring onions
G	Use buckwheat flour, quinoa or amaranth
H	Omit spinach

Brown rice with vegetables and cheese

Ingredients (4 servings)

1	small onion
300 g	brown rice
300 g	colourful vegetables, cut larger
50 g	grated hard cheese
500 ml	vegetable stock
2 tbsp	each fresh kitchen herbs \| olive oil \| cream

Sea salt, white pepper

Method (60 minutes)

Clean and chop the fresh vegetables. Sauté the finely chopped onion in olive oil, add the vegetable stock, cover and simmer gently for 40 minutes.
After 20 minutes, stir in the vegetables and finish cooking. Add salt, pepper, herbs, cream and cheese and serve.
Garnish with cheese and herbs.

The recipe can be varied with tomatoes, mushrooms, wild garlic, asparagus, broccoli, spinach, feta and goat cheese. Millet or buckwheat can be used instead of rice.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
213	34,2	9,6	4,3

Food compatibility

L	Use lactose-free cheese and cream
F	Option to prepare without onion
G	Gluten-free
H	Omit tomatoes, spinach, cream cheese

Millet and potato loaf with feta cheese

Ingredients (4 servings)

300 g	golden millet
300 g	curd cheese (also from sheep)
100 g	each of feta cheese and spring onions (scallions)
600 ml	vegetable stock
2 tbsp	olive oil
1 tbsp	fresh oregano

Sea salt, pepper

Method (30 minutes)

Sauté finely chopped spring onions (scallions) with olive oil, add the millet, fill with vegetable stock, cover and simmer for about 20 minutes.
Turn the hob off and leave to soak for 20 minutes. Then stir with a fork, add salt, pepper, chopped oregano, curd cheese and mix well, form small loaves and brown them on both sides in a coated pan with oil.
Keep warm and serve with vegetables.

All known types of cereals are suitable for this. The mixture can also be mixed with sour cream to make a thick casserole and baked in the oven.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
399	54,3	19,6	11,0

Food compatibility

L	Use lactose-free curd cheese, sour cream and cheese
F	Option to prepare without onion
G	Gluten-free
H	Only use fresh feta cheese

Spelt and cheese spatzle gratin

Ingredients (4 servings)

3	eggs
500 g	freshly ground spelt flour
200 g	Tilsiter cheese or Gouda/td>
200 g	onions
40 g	butter
250 ml	milk
125 ml	cream

Sea salt, white pepper, chives

Preparation (20 minutes)

Beat the flour, eggs, salt and milk in a bowl with a wooden spoon until really firm and form a tough dough. Press into enough boiling salted water with a spaetzle plane (or scraped from the board). Bring to the boil once, pour into a sieve and immediately rinse with cold water.
Next chop the onion in a large pan, roast in butter until golden brown, add the spaetzle, cream and cheese, season well and bake in the oven at 220°C for about 10 minutes until browned and ready to gratinate.
Garnish with chives.

The spaetzle can be made with any cereal flour. Serve with a side of a fresh green salad.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
819	92,1	35,4	34,6

Food compatibility

L	Use lactose-free milk, butter, cream and cheese
F	Option to prepare without onion
G	Use buckwheat flour
H	Use cream cheese

BAKED POTATOES WITH SOUR CREAM

Ingredients (4 servings)

4	large, floury jacket potatoes
8 tbsp	sour cream
2 tbsp	chive rolls

Sea salt, pepper

Preparation (50 minutes)

Scrub the potatoes well with a brush, wrap in aluminium foil and bake in the oven at 200°C for about 50 minutes.
Take out, cut lengthwise and break open a little. Mix sour cream with chives and salt and stuff into the potato.

ou can also fill them with curd cheese and flax oil cream, olive spread, fish or poultry spread or vegetable ratatouille.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
127	15,6	2,6	6,0

Food compatibility

L	Use lactose-free sour cream
F	Fructose-free
G	Gluten-free
H	Histamine-free

Potato gnocchi with sage and feta cheese

Ingredients (4 servings)

2	egg yolks
700 g	potatoes (floury variety)
250 g	wholemeal spelt flour
100 g	young sage leaves (or rocket)
80 g	grated feta cheese
70 g	spelt or wheat semolina
2 tbsp	butter

Sea salt, grated nutmeg

Preparation (60 minutes)

Wrap the cleaned potatoes in aluminum foil and bake in the oven at 200 degrees on a rack for 60 minutes. Take out, remove the foil, peel and process while still warm. Press through the potato ricer into a bowl and mix well with the egg yolks, salt, nutmeg, flour and semolina.
Knead the dough briefly on a floured work surface, divide into quarters and roll 4 thin strands. Cut small gnocchi (slices) from with a knife, flour them well, put them into lightly boiling salted water and wait until they rise to the surface. Remove with a slotted spoon and place on kitchen paper or cloth to drain.
Melt butter in a large pan, sauté chopped sage leaves, add gnocchi and toss once.
Serve and sprinkle with feta cheese. Garnish with sage or rocket.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
462	66,2	17,7	13,2

Food compatibility

L	Lactose-free cheese and butter
F	Fructose-free
G	buckwheat flour, millet or maize semolina
H	Fresh sheep's cheese only

Potato and truffle casserole

Ingredients (4 servings)

6	large, floury potatoes
250 g	mozzarella or feta cheese
100 g	each of leek, zuchinni and tomatoes
500 ml	sour cream
4 tbsp	freshly grated truffle
1 tbsp	each of butter, fresh marjoram, thyme and mint

Sea salt, white pepper

Method (60 minutes)

Steam the potatoes with the skin until soft, peel, halve and cut into thick slices.
Sauté in butter and mix with diced tomatoes (peeled if necessary), chopped herbs, half the diced mozzarella and all the other ingredients in the potato slices. Season well with salt and pepper and place in a baking dish.
Cover with the remaining mozzarella and bake in the oven at 200°C for about 20 minutes until golden brown.
Arrange and grate very thin slices of truffle over the top.

You can mix in any type of cheese, vegetables and edible mushrooms.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
627	28,7	30,3	44,6

Food compatibility

L	Use lactose-free sour cream & cheese
F	Option to prepare without leek
G	Gluten-free
H	Omit tomatoes and truffles, only cream cheese

Potato fritters with tomato mozzarella cheese

Ingredients (4 servings)

5	large, firm-boiling potatoes
5	ripe tomatoes peeled, diced
2	egg yolks
250 g	buffalo mozzarella
2 tbsp	olive oil

Sea salt, pepper
1 bunch basil

Method (10 minutes)

Peel and grate the potatoes, season with salt and pepper, squeeze well, mix with the egg yolk and fry small, thin grated potatoes in a non-stick pan until golden on both sides and place on kitchen paper to drain.
Arrange and top with basil tomatoes and mozzarella cubes and another potato fritter.

The potato pancakes can be topped like a pizza dough and baked briefly. The variations are numerous; from leaf spinach and cottage cheese to smoked salmon and caviar.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
301	18,1	16,4	18,3

Food compatibility

L	Use lactose-free mozzarella
F	Fructose-free
G	Gluten-free
H	Omit tomatoes, spinach, caviar, use fresh cheese only

Potato goulash

Ingredients (4 servings)

2	onions
2	turkey debreziner (sausages)
3	bay leaves
3	garlic cloves
500 g	firm boiling potatoes, peeled
500 ml	vegetable stock
2 tbsp	each of olive oil, sour cream and cream
2 tbsp	each of tomato paste, sweet paprika powder and wholemeal flour
1 tbsp	each butter and marjoram

Pepperoni peppers, gherkin, sea salt, pepper

Method (35 minutes)

Sauté the finely chopped onion and garlic in olive oil, stir in paprika powder, butter and tomato purée and fill up with stock, making sure to loosen the residue.
Add the quartered potato pieces, salt, pepper, bay leaf and cumin and cook for about 20 minutes until soft. After 15 minutes, grate in 1 raw potato. Mix the flour with a little water and thicken the goulash with it.
Mix in the chopped sausage, gherkin, cream and pepperoni and season well.
Serve and garnish with sour cream and marjoram.

Can be pre-cooked and additionally varied with freshly tossed mushrooms.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
129	25,3	7,8	11,2

Food compatibility

L	Use lactose-free cream, butter and sour cream
F	Option to prepare without onion
G	Use buckwheat flour or corn starch
H	Omit tomato paste and gherkins

Serviettenknödel with egg or mushrooms

Ingredients (4 servings)

6	stale bread rolls or buns
1	egg
125 ml	milk
2 tbsp	each butter and chopped parsley

Sea salt, nutmeg, white pepper

Method (20 minutes)

Cut the rolls into cubes and place in a bowl. Bring the milk to the boil with the butter, salt and nutmeg, pour over and mix well with the pepper, parsley and egg, press down firmly and leave to soak for 15 minutes.
Knead with damp hands and form an oblong roll on a large board and using cling film, roll up tightly and tie at the ends.
Cook in a steamer with a perforated insert or in plenty of salted water for 15 minutes.
Remove the film and cut into thick slices.

A great dish with freshly sautéed porcini mushrooms or chanterelles. Or fried cold with scrambled eggs and chives. As a side dish with goulash.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
279	42,7	8,9	8,1

Food compatibility

L	Use lactose-free milk and butter
F	Fructose-free
G	Use gluten-free bread rolls
H	Histamine-free

Green spelt terrine

Ingredients (15 servings)

3	eggs
500 g	freshly ground green spelt
500 g	root vegetables, very finely chopped
100 g	grated feta cheese
1 liter	vegetable stock
1 tsp	marjoram leaves

Sea salt, pepper, Nutmeg

Method (110 minutes)

Cover the green spelt and vegetables with the vegetable stock and simmer for about 20 minutes until the grain is soft. Remove from the heat and leave covered to soak for about 50 minutes.
Mix with all ingredients and season well. Line a tureen mold with cling film, oil it and pour in the mixture. Press lightly and cover with foil.
Bake in the oven at 160°C for about 30 minutes and leave to stand for 10 minutes.
Open the foil, turn out and cut off thick slices.

This dish is also delicious as an appetizer lukewarm or cold! It goes well with a herb sauce and freshly tossed spinach leaves. Polenta, buckwheat or millet can also be used.

Nutritional information (1 portion)