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Important reading reference!


Heartburn is not always the same. Every individual is different: Some people have severe complaints, others are only slightly sensitive to certain foods, while others can eat even the hottest chili peppers as long as the whole dish neutralizes the acids.

Naturally, this is a recipe book, not a scientific medical journal. Nevertheless, dear reader, you would like to have useful recipes. In order to do provide you a general guideline, the recipes are therefore equipped with a "Suitable for" notice.


Suitable for: All. Usually safe and consumable for all at any time.


Suitable for: Most people with (mild) heartburn can tolerate this dish well - even regularly. The ingredients listed in brackets can cause problems for individuals if they are consumed in excessive quantities. It is recommended, e.g. with garlic, to dose it very carefully at the beginning or to omit it completely. Here every person reacts individually. However, it is highly probable that there will be no problems with these dishes, as the acid components make up a small proportion of the total meal or are generally well tolerated (e.g. spring onions, steamed or sautéed onions etc. instead of raw onions).


Suitable for: Individually dependent  Individual ingredients (listed in brackets) are used here that could cause problems for some people either in themselves or through the amount used in the recipe. Unfortunately, the only thing that helps here (especially in chronic cases) is to try out and draw up a personal tolerability list with the help of a doctor. For example, quite a lot of people plagued by heartburn can tolerate a little (!) paprika and mushrooms, but not all of them. These dishes should generally be avoided with acute, severe heartburn. Here you can also find food for those who want to "sin" from time to time, without having to regret it with symptoms that last for days.

Apple pumpkin soup

  • Instead of apple, pear is just as good.

Servings: 6

Special appliances: pressure cooker, blender jug

Preparation time: 25 minutes

Suitable for: all

Ingredients:

  • 500 g butternut pumpkin, peeled and diced

  • 1 tbsp. olive oil

  • 1 litre vegetable broth

  • 1 tsp ginger powder

  • 1 apple, peeled and sliced

Preparation

  1. Put olive oil in a pressure cooker and sauté.

  2. Once the oil is hot, add the pumpkin and fry for 5 minutes.

  3. Add the remaining ingredients and stir well.

  4. Close the lid and cook for 10 minutes at high pressure.

  5. Open with the cold-water release method.

  6. Puree the soup.

  7. Serve warm and enjoy.

Nutrition information per serving:

  • 100 calories

  • 3 g fat

  • 15 g carbohydrates

  • 4 g proteins

 

 

Aubergines from the wok

  • If you want it vegetarian, replace the chicken broth with a vegetable broth. However, this changes the taste and calorie content a little. If you want it more spicy-hotter, let the chilli pepper fry alone for half a minute and then add the ginger, spring onions and garlic.

Servings: 4

Special equipment: wok

Preparation time: 25 minutes

Suitable for: Usually the most (peanut oil, chili, pepper)

Ingredients:

  • 5 medium aubergines

  • 3 tablespoons peanut oil (note compatibility, otherwise take rapeseed oil)

  • 1 tablespoon dark sesame oil

  • 1 pinch salt

  • 1 pinch of pepper

  • 2 spring onions, chopped

  • 2 cm ginger root, crushed

  • 3 garlic cloves, crushed

  • 1 red chilli, sliced (optional, note compatibility)

  • 120 ml chicken broth

  • 3 tbsp. soy sauce

  • 1 tbsp. rice wine vinegar

  • 1 tbsp. brown sugar

  • 1 tbsp. corn starch

  • 1 tbsp. roasted sesame seeds for decoration

  • Some basil and bay leaves for decoration

Preparation

  1. Halve the eggplants/aubergines and cut into bite-sized pieces.

  2. Heat the wok, add the oil and grease the wok evenly with it.

  3. Pour the eggplant/aubergine pieces into the hot oil. Brown for 3 minutes.

  4. Season with salt and pepper.

  5. Put aubergine pieces aside.

  6. Repeat the process with further pieces of eggplant/aubergine until all are ready.

  7. Then fry the ginger, spring onions, garlic and chilli in the wok for one minute.

  8. Add the chicken stock to the wok.

  9. In a bowl, mix vinegar, soy sauce, sugar and corn starch well.

  10. Add the finished soy sauce mixture to the wok and heat for one minute. Add all the eggplant/aubergine pieces and mix well.

  11. Serve and enjoy ready-made mixture with decoration.

Nutrition information per serving:

  • 100 calories

  • 18 g fat

  • 51 g carbohydrates

  • 15 g proteins

 

 

Aubergine asparagus enjoyment

  • Delicious during the asparagus season. If possible, use fresh asparagus. If necessary, take care that not too much salt has been used. This would otherwise unnecessarily remove liquid from the ingredients during the cooking process. If you need a little "meat" between your teeth, add a few bacon cubes with the cabbage (instead of croutons at the end).

Servings: 5

Special equipment: wok

Preparation time: 35 minutes

Suitable for: Usually the most

Ingredients:

  • 90 ml olive oil

  • 1 medium aubergine/eggplant, diced

  • 1 onion, diced (more compatible alternative: spring onion)

  • 150 g asparagus, cut into 2 cm pieces

  • 6 Chinese cabbage leaves

  • A handful of halved cocktail tomatoes (approx. 10 pieces)

  • 1 pinch of oregano

  • 1 pinch sage

  • 1 pinch of thyme

  • 1 pinch salt

  • 1 pinch of pepper

  • A handful of croutons

Preparation

  1. Sauté the eggplant and onion in a hot wok for 4 minutes.

  2. Add asparagus and cabbage. Fry for another 4 minutes.

  3. Add tomatoes, sage, oregano, salt, pepper and thyme.

  4. Cover and simmer for 10-15 minutes on a low flame.

  5. Garnish with croutons and serve.

Nutrition information per serving:

  • 282 calories

  • 23 g fat

  • 19 g carbohydrates

  • 18 g proteins

 

 

Apple-Jacob mussels

  • Scallops are best bought at the fish counter.

Servings: 1

Special equipment: hearth

Preparation time: 15 minutes

Suitable for: Usually the most (walnuts)

Ingredients:

  • 75 g celery, diced

  • 130 ml vegetable broth

  • ½ Teaspoon ginger, grated

  • 1 teaspoon cardamom

  • 2x 1 teaspoon olive oil

  • ¼ Carrot (approx. 15 g, finely chopped)

  • 150 g green beans / garden beans

  • Green apple (3/4, without pit and finely chopped)

  • 120 g scallops

  • 1 tablespoon walnuts, preferably finely ground or chopped

Preparation

  1. Put carrots and celery together with 3 tbsp. broth in a pot and boil for 5 minutes.

  2. Add the rest of the stock, ginger, cardamom, green beans and apple; mix and cook until thoroughly heated.

  3. Heat the pan, add the olive oil (1 teaspoon) and sauté the scallops on all sides until golden brown.

  4. Serve the mussels with the vegetables; garnish with walnuts and olive oil.

Nutrition information per serving:

  • 324 calories

  • 36 g carbohydrates

  • 11 g fat

  • 23 g proteins

 

 

Cauliflower rice with coriander and lemon

  • Under no circumstances should one do without turmeric. This is the only way to give cauliflower rice its unique taste.

Servings: 4

Special appliances: pressure cooker with steam cooker insert

Preparation time: 25 minutes

Suitable for: Usually the most (lemon juice, paprika powder)

Ingredients:

  • 250 ml water

  • 500 g cauliflower

  • Juice of a lemon (Compatible alternative: mandarin juice)

  • 4 tbsp. ground coriander

  • 1 pinch paprika powder

  • ¼ TL Turmeric, ground

  • ¼ TL Caraway

  • ½ tbsp. Parsley

  • 2 tbsp. olive oil

  • 1 pinch salt

Preparation

  1. Wash the cauliflower and cut into individual florets.

  2. Cauliflower florets into the steaming insert. Pour the water into the saucepan.

  3. Close the lid and cook for 1 minute.

  4. Open with the cold water method.

  5. Put the cauliflower aside on a plate. Remove the water from the pot.

  6. Put the olive oil in a pot and heat. Stomp the cauliflower.

  7. Once the oil is hot, add the cauliflower and sauté for a minute.

  8. Add the remaining ingredients. Sauté for two minutes and stir constantly.

  9. Refine the cauliflower rice with lemon juice and serve.

Nutrition information per serving:

  • 90 calories

  • 6 g carbohydrates

  • 7 g fat

  • 2 g proteins

 

 

Bean jam

  • If you tolerate it well, you can try a mild variety of pepper instead of courgettes.

Servings: 4

Special appliances: pressure cooker

Preparation time: 40 minutes

Suitable for: Individually dependent (garlic, onion, pepper)

Ingredients:

  • 200 g pinto beans

  • ½ tsp Caraway

  • 1 tsp oregano

  • 500 ml water

  • 500 ml vegetable broth

  • ½ Courgettes, in pieces

  • 2 garlic cloves, ground

  • ½ Onion, diced (more compatible alternative: spring onion)

  • ½ tbsp. Olive oil

  • 1 pinch salt

  • 1 pinch of pepper

Preparation

  1. Heat olive oil in a pot.

  2. As soon as it is hot, fry the onions, courgettes and garlic in it.

  3. Add the remaining ingredients and mix well.

  4. Close the lid and cook for 30 minutes.

  5. Allow the pressure to escape normally.

  6. Crush the bean mixture in a bowl.

  7. Season with salt and pepper.

  8. Serve warm and enjoy.

Nutrition information per serving:

  • 212 calories

  • 33 g carbohydrates

  • 3 g fat

  • 13 g proteins

 

 

Banana smoothie

  • Of course, it also tastes good with Greek type natural yoghurt.

Servings: 2

Special equipment: Ice crusher

Preparation time: 5 minutes

Suitable for: all

Ingredients:

  • 2 bananas

  • 120 g natural yoghurt, reduced fat

  • 120 ml milk

  • 2 teaspoons honey

  • A little cinnamon

  • 220 g ice cubes

Preparation

  1. Crush the ice.

  2. Stir all ingredients into the ice. Done.

Nutrition information per serving:

  • 223 calories

  • 24 g carbohydrates

  • 0 g fat

  • 6 g protein

 

 

Banana and strawberry smoothie

  • Strawberries and honey harmonise particularly well in taste. If possible, use acacia honey.

Servings: 2

Special equipment: ice crusher, mixer

Preparation time: 10 minutes

Suitable for: Usually the most (strawberries)

Ingredients:

  • 1 banana

  • 200 g strawberries

  • 120 g vanilla yoghurt

  • 120 ml milk

  • 2 teaspoons honey

  • A little cinnamon

  • 220 g ice cubes

Preparation

  1. Crush ice in a blender or food processor.

  2. Mix the remaining ingredients, add and stir in.

Nutrition information per serving:

  • 235 calories

  • 21 g carbohydrates

  • 0 g fat

  • 7 g proteins

 

 

Butternut pumpkin soup

  • If necessary, the dish can also be prepared with commercially available table potatoes (hard cooking) if there are no sweet potatoes at hand.

Servings: 4

Special equipment: hearth

Preparation time: 1 hour

Suitable for: Individually dependent (onions, garlic, pepper, leek)

Ingredients:

  • 30 ml coconut oil

  • 2 onions - chopped (alternative: spring onions)

  • 1 pumpkin (butternut or pear pumpkin)

  • 800 g beetroot - peeled, chopped, cooked

  • 450 g sweet potatoes - peeled, diced

  • 300 g leek - finely chopped

  • 2 garlic cloves - crushed

  • 1 teaspoon with cinnamon

  • 1 litre broth (chicken or vegetables)

  • 1 pinch of nutmeg

  • 2 cm piece ginger - peeled, chopped

  • 1 pinch salt

  • 1 pinch of pepper

  • A little coriander - chopped

Preparation

  1. Fry onions, ginger and garlic for 3 minutes at medium heat.

  2. Add the leek and stir well for 5 minutes.

  3. Add pumpkin, beetroot and sweet potatoes. Deglaze with the broth.

  4. Add cinnamon, salt, pepper and nutmeg. Stir.

  5. Bring to the boil, cover and simmer for 30-40 minutes until the vegetables are soft.

  6. Stir in the chopped coriander and the chilli flakes.

Nutrition information per serving:

  • 120 g calories

  • 18 g carbohydrates

  • 2 g fat

  • 3 g proteins

 

Balsamic salmon

  • Also works surprisingly well with tuna steaks.

Portions:

Special equipment: hearth

Preparation time: 35 minutes

Suitable for: all

Ingredients:

  • 2 salmon fillets

  • ½ tbsp. coconut oil

  • ½ tbsp. Honey

  • 3 tbsp. balsamic vinegar

  • 1 tsp

    Impressum

    Verlag: BookRix GmbH & Co. KG

    Tag der Veröffentlichung: 29.01.2019
    ISBN: 978-3-7438-9495-2

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