1 serving leek
1 serving egg
spices: salt, pepper to taste
Wash and clean the leek and cut into fine rings. Saute leek in a hot pan for a few minutes, season with salt and pepper. Whisk the eggs and season with salt and pepper. Pour the egg mixture into a hot pan and let it set, then fry on both sides. Cut the apple into small pieces. Place the omelette on a plate and top with leek and apple.
Enjoy your meal!
This avocado mango feta combination is a real culinary delight!
1 serving sheep’s feta cheese
1 serving vegetables (1/2 avocado, field salad, 2 cocktail tomatoes, 1 tsp. diced shallot)
1 portion mango
Spices: 1/2 red chili pepper, pepper from the mill, sea salt, 1 TBsp. olive oil, apple vinegar,
Herbs: 1 TBsp. chopped parsley or coriander
Clean, wash and drain the salad. Cut the cheese, avocado and mango into small cubes.
Wash and quarter tomatoes. Wash the chili pepper, remove the seeds and chop finely.
Mix parsley, shallot, chili, vinegar, salt, pepper and oil to a salad dressing. Put some cheese aside and for your protein appetizer. Mix all other ingredients with the dressing. Enjoy your meal!
1 serving salmon fillet
1 bell pepper
Spices: herb salt, pepper, vinegar
Wash and dry salmon, drizzle some vinegar on the filet, season with herb salt and pepper to taste, and grill for about ten minutes. Cut the bell pepper in half, remove the stalk, seeds and partitions and place the bell pepper in the grill with the skin side up for about four minutes until the skin is slightly charred. Peel the skin, chop the pulp coarsely, puree in a NutriBullet or mixer. Pour the puree over the fish and serve.
Enjoy your meal!
Vegetable purees are great to avoid waste of produce. You can take one type of vegetable or combinations such as:
cauliflower celery puree
carrot cauliflower puree
pumpkin carrot puree
broccoli cauliflower puree
zucchini celery puree … just try them all!
Vegetables in line with your plan
Spices: salt, pepper, 1 pinch of nutmeg
When in Phase 2 with oil: 1 TBsp. oil
in Phase 3 or 4 you can also use some coconut milk
Steam vegetables, puree with a little vegetable broth, add a salt and pepper to taste. Add a healthy oil (e.g., olive oil, walnut oil, argan oil, etc. / or flax seed oil after taking from heat) depending on your taste and puree well, till the puree becomes creamy! If you like, you can add 1 TBsp. chopped herbs or finely chopped salad leftovers.
Add protein according to your plan and enjoy!
Ingredients for 1 Serving:
1 serving grated cheese
1 serving green or pointed cabbage
1 serving rye crisp bread
Herbs and spices: caraway or cumin, 1 TBsp. olive oil
Crumble rye crisp bread, cut green and pointed cabbage into fine stripes. Roast bread in a dry pan and then put aside. Stir-fry the cabbage in a pan, add the roasted bread and season to taste with some caraway or cumin. Sprinkle with grated cheese and roast until crispy. Serve immediately. Enjoy your meal!
- The shorter the list of ingredients, the better. An organic ice cream is usually more expensive, but for a taste experience without additives, it is worth spending a few cents more.
- Information on high-quality processing can also be found in phrases such as “without coloring, additives and flavorings” or “only natural ingredients”.
- No plastic spoons and cups! Under the “Clean Metabolic” aspect of waste prevention, waffles are a clean alternative, especially if they are baked with only a few natural ingredients.
- When ordering an ice-cream sundae, ask for dairy-based whipped cream instead of ready-made cream (canned ready-whip or similar). If you can get only the latter it would be better to avoid it.
- To be really sure, just make your own ice cream. Simply puree frozen fruits with yogurt or milk (depending on your plan, from Phase 3 you could also try with coconut milk) and enjoy!
Fresh herbs simply spice up every dish and parsley is no exception! It’s one of the most popular herbs which many people love.
Parsley belongs to the umbelliferous family and can be found with smooth as well as curly leaves. The smooth parsley is much more aromatic with an intense flavor. It’s rich in vitamin C and was known as far back as ancient Greece for its healing, diuretic effect due to the essential oil apiol.
A few tips … to keep parsley longer crisp, wrap fresh parsley into a moist kitchen towel and store it in the fridge or you can freeze the whole stems. The best thing, however, is that the parsley can be easily grown in a pot or the garden. Give it a try! When you grow your own, you’ll always have fresh parsley. Parsley goes well with dill, chervil, chives and lemon balm. If you don’t try using fresh herbs, you’ll definitely miss something in the kitchen.
Recipe: For a simple parsley sauce, mix 100 ml extra-virgin olive oil in a small bowl with two finely chopped cloves of garlic, 2 tbsp. chopped parsley and some salt. This fresh sauce goes well with grilled or baked fish.
We love vegetables from the wok! Yummy vegetarian tofu wok.
Ingredients: 1 serving tofu
1 serving vegetables from your plan (e.g., princess beans, bell pepper, 1 tsp. diced red onion)
Spices: tamari soy sauce, ginger, garlic, lemon grass, chili, vegetable stock, turmeric, sea salt, black pepper, coconut milk, coconut oil,
Preparation: peel the garlic and ginger and chop finely. Chop thick parts of lemon grass and the chili finely. Mix tamari, garlic, ginger, chili, lemon grass, turmeric, salt, freshly ground pepper and coconut oil into a marinade. Cut the tofu into small cubes and marinate overnight.
Wash and clean vegetables and briefly blanch beans in salted water. Cut the bell pepper into stripes. Sauté the tofu, add the onion cubes and steam. Fry bell peppers briefly, then add the beans and deglaze with coconut milk. Bring all to the boil and season to taste.
Today we enjoy an exotic tuna salad with mango slices
1 serving fresh tuna
1 serving frisée lettuce
1 serving mango
some salt, pepper and vegetable stock
Cut fresh tuna fillet into medium sized pieces, pepper, salt lightly and sauté for two to four minutes on each side, depending on thickness, just before serving. Clean, wash and dry the salad. Cut into stripes. Peel the mango and cut the fruit pulp from the core, cut into stripes. Mix both with salt, pepper and some broth. Arrange fish and salad on a plate. Enjoy your meal!
1 serving seeds (2/3 pumpkin seeds, 1/3 sunflower seeds)
1 serving melon
1 serving vegetables (e.g., kohlrabi and arugula)
some fresh ginger
1/2 chili pepper
vinegar (use a light colored one)
Roast the seed mix in a dry pan and allow to cool. Peel the kohlrabi, slice thinly and season with salt. Remove the seeds from the melon, cut into thin slices and remove the skin. Wash arugula, drain and spread on a plate. Place the melon and kohlrabi alternately on top in a fan shape. Wash chili, cut into thin rings and sprinkle on top. Grate ginger and add the juice, season with pepper and vinegar. Allow to steep for about 10 minutes and then add the seed mix.
If you don’t like it very spicy, rather use chili powder or omit chili altogether. The combination of fresh ginger and vinegar makes everything pleasantly spicy.