Warm
Starter
Can also be used as a light dinner.
Artichokes with tomatoes and olives
Ingredients (4 servings)
4 small, fresh artichokes
100 ml Lemon juice
4 tbsp Tomato cubes
each 2 tbsp Olives, balsamic vinegar, olive oil
Sea salt, pepper from a mill
Preparation (40 minutes)
For the artichokes, cut off the stems under the leaf base and then the upper third of the leaves. Wash the artichokes well under running water. In a large pot, boil the lemon slices, salt and sugar with water. Add the artichokes and cook for about 35 minutes, depending on the size. Remove and drain. (Cut larger ones in half and remove the "hay").
Saute olive oil, balsamic vinegar and tomato cubes with chopped olives in a pan, season with salt and pepper and add to the artichokes.
A dip with sour cream and garlic also goes well with a dip of the leaves.
Nutritional information (1 serving)
KCAL CARB PROT FAT
101 6,8 6,5 2,6
Food compatibility
L
Lactose-free
F
no artichoke (zucchini)
G
Gluten-free
H
Without tomatoes & lemon, only apple vinegar & young olives
Vegetable ratatouille with mushrooms
Ingredients (4 servings)
1 branch rosemary
1 bunch of basil
500 g Vegetables such as carrots, yellow turnips, courgettes, parsnips, red onions, peppers, fennel, eggplants and celery
250 g Champignons
200 g Tomatoes
125 ml base sauce
2 tbsp Olive oil
sea salt, nutmeg
Preparation (15 minutes)
Cut the cleaned vegetables into slices or cubes, sauté in a casserole or wok with olive oil and rosemary and cover and cook for about 5 minutes until al dente. Add the zucchini a little later.
Halve or quarter the mushrooms and brown in a coated pan with 1 teaspoon olive oil. Mix to cooked vegetables.
If necessary, skin the tomatoes, quarter them and add to the mixture. Season with basil strips, nutmeg and sea salt.
Mix in the base sauce. Serve warm.
Nutritional information (1 serving)
KCAL CARB PROT FAT
76 6,2 4,9 3,0
Food compatibility
L
Lactose-free
F
Possibly without onion
G
Gluten-free
H
Without eggplant and tomato
Chard with almonds and walnut oil
Ingredients (2 servings)
500 g Mangold
100 g Free-sheep cheese
30 g chopped almonds
30 g chopped shallots
60 ml base sauce
2 tbsp walnut oil
1 tbsp Olive oil
sea salt, grated nutmeg
Preparation (10 minutes)
Wash and coarsely chop the chard. Separate the thicker stems from the green leaves and sauté for 5 minutes in a saucepan with 2 tbsp. vegetable stock, together with shallots and olive oil.
Then add the green leaves and the base sauce. Season with sea salt and nutmeg and mix with walnut oil and almonds.
Arrange warm on 2 plates and serve with feta cheese.
Nutritional information (1 serving)
KCAL CARB PROT FAT
114 1,2 7,2 9,5
Food compatibility
L
Lactose-free cheese
F
Possibly without shallots
G
Gluten-free
H
no chard (other vegetables)
Warm fennel with tomatoes
Ingredients (2 servings)
500 g Fennel with green
200 g Tomato cubes
125 ml base sauce
2 tbsp almond oil
1 tbsp Olive oil
sea salt, pepper from the mill
Preparation (10 minutes)
Clean the fennel vegetables, cut the green coarsely and set aside. Cut the tubers in half and steam them softly in the cooking dish or steam them softly in a wok covered with some vegetable stock and olive oil for about 10 minutes.
Add the tomatoes and let simmer.
Then mix in the fennel green and possibly the base sauce and season with sea salt and pepper.
Arrange them in a nice dish and add the almond oil.
Nutritional information (1 serving)
KCAL CARB PROT FAT
91 5,2 3,5 6,5
Food compatibility
L
Lactose-free
F
Fructose-free
G
Gluten-free
H
Ohne Tomaten (mehr Fenchel)
Monkfish fish salad with fennel
Ingredients (4 servings)
2 medium fennel tubers
2 Tomatoes
300 g Seeteufelfilet
100 g Studdensellerie with green
60 ml vegetable stock or fish stock
1 tbsp Olive oil
each 1 tsp chopped ginger and lemon juice
basil leaves, ground pepper
Marinade
100 g cherry tomatoes
2 tbsp best olive oil
1 tbsp wine vinegar
½ tsp sharp mustard
Preparation (15 minutes)
Cut the monkfish fillet into slices about 1 cm thick and place them on a plate. Brush with olive oil and season with ginger, lemon juice and pepper. Leave to stand for 1/2 hour if necessary. Fry briefly on both sides in a coated pan with 1 teaspoon olive oil and put aside.
Clean and halve the fennel and cut into thicker slices. Peel the celery and cut into strips. Cut the green coarsely.
In the same pan, do not stew the fennel strips and the celery with 60 ml vegetable stock or fish stock too softly. Finally, mix the halved cherry tomatoes and chopped basil leaves with the celery green, season with salt and pepper.
Arrange the vegetables on plates. Mix the ingredients for the marinade and pour over it. Finally add the lukewarm monkfish slices.
Nutritional information (1 serving)
KCAL CARB PROT FAT
149 2,8 15,3 8,6
Food compatibility
L
Lactose-free
F
Fructose-free
G
Gluten-free
H
Without tomatoes, mustard and lemon juice, only apple cider vinegar
RUCOLA RISOTTO WITH FETA CHEESE
Ingredients (4 servings)
300 g Whole-grain risotto rice
80 g Rucola
each 50 g shallot cubes and sheep cheese grated
1 Liter water or vegetable broth
each 250 ml Cream and white wine
each 2 tbsp Olive oil and chopped young onions
sea salt, grated nutmeg, ground pepper
Preparation (30 minutes)
Rucola coarsely cut. Brown shallots and onions in a casserole with olive oil, add rice, salt, sauté briefly and fill up with vegetable stock.
Cover and cook on a low heat for 30-40 minutes. After about 30 minutes stir in the wine, rocket and cream. Flavour with nutmeg and pepper.
Serve and sprinkle with sheep's cheese.
If you use fresh, finely chopped vegetables, add to the rice after 20 minutes. Add the fresh herbs at the end.
Nutritional information (1 serving)
KCAL CARB PROT FAT
416 60,8 8,5 13,3
Food compatibility
L
Lactose-free cream
F
No wine, possibly without onion
G
Gluten-free
H
Only cream cheese and young wine