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Food for Fitness: Our 100 top recipes presented in one cookbook

Name: Food for Fitness: Our 100 top recipes presented in one cookbook
Brand: Naumann & Göbel Verlag
Price: 9.99 USD
Availability: InStock
ISBN: 9783815587621

Di Naumann & Göbel Verlag

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Lunghezza: 258 pagine56 minuti

Editore:: Naumann & Göbel Verlag
Pubblicato:: Apr 8, 2015
ISBN:: 9783815587621
Formato:: Libro

Descrizione

Light and healthy everyday recipes

Staying fit and healthy is all the rage, and having a balanced diet can help a lot! This book will give you many practical recipes to help you stay fit and still enjoy a feast with no regrets. This book offers alternatives to fast food as well as fresh salads and vegetarian recipes, clever fish and meat dishes and sweet delicacies. Be sure to experience pure pleasure the light way.

- Recipes for a balanced diet - from classic dishes to trendy recipes
- East-to-follow, step-by-step instructions

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Food for Fitness: Our 100 top recipes presented in one cookbook

Di Naumann & Göbel Verlag

Lunghezza: 258 pagine56 minuti

Descrizione

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Editore:: Naumann & Göbel Verlag
Pubblicato:: Apr 8, 2015
ISBN:: 9783815587621
Formato:: Libro

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Naumann & Göbel Verlag

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Food for Fitness - Naumann & Göbel Verlag

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Introduction

Food for fitness – eat sensibly, live healthily

Being fit is the latest trend! Those who wish to remain healthy and fit have to be very conscious of what they eat. It has been proven that a high quality, low-fat and low-calorie diet increases performance and well-being, and helps us to be and stay healthy.

10 rules for a healthy diet

As well as getting enough fluid, a healthy diet includes lots of fresh fruit and vegetables, wholegrain products, milk and dairy products, and a moderate consumption of meat and meat products. Based on the latest scientific findings, the German Nutrition Association has formulated the following ten rules that will help us to eat enjoyably and healthily (source: German Nutrition Association, www.dge.de).

1. Eat a varied and balanced diet

2. Eat plenty of cereal products and potatoes

3. Eat five helpings of fruit and vegetables a day

4. Milk and dairy products every day; fish once or twice a week; meat, meat products and eggs in moderation

5. Keep fats and fatty foods to a minimum

6. Consume sugar and salt in moderation

7. Drink plenty of fluids

8. Prepare tasty meals, and prepare them with care

9. Take the time to enjoy your food

10. Watch your weight and get plenty of exercise

Avoid calorie bombs

If you take these rules to heart and include them in your daily menus, you will have taken a large step towards achieving a healthy diet that will keep you fit. Of course, we all have days when we just have to have a tasty piece of meat and greasy fried potatoes – all the things that are fatty and bad for us simply call out to us, and sometimes it’s hard not to sin. However, although we can’t help but give in to these cravings from time to time, we really must make sure that food that is difficult to digest is the exception rather than the rule. The following pages contain lots of fabulous alternatives that we have created for you that you can enjoy to your heart’s content and without regret.

Fruit and vegetables – all-rounders for fitness

Did you know that berries can help your body to burn fats more quickly? This is because they contain lots of vitamin C, potassium, iron and copper, as well as silicic acid and salicylic acid, flavonoids to strengthen the vessels and phenolic acids that boost the defences. They also contain pectins, which aid the digestion. With only 37 kcal per 100 g, strawberries are wonderfully light treat – and they contain more vitamin C than a lemon! Blueberries, those little blue power packs, contain detoxifying tannins, healthy vitamin C, purifying potassium and – of particular benefit to women – phytoestrogens. Redcurrants are also veritable bombs of vitamin C, contain more fruit acid that any other type of berry and lots of fibre. Raspberries contain minerals such as potassium, iron, magnesium and phosphorous, and stimulate the metabolism.

However, not only are berries a popular choice for light cuisine – so too are tomatoes. Although they are 94% water, the rest is certainly something to shout about: they also contain plenty of vitamins C, E and K; various B vitamins for the metabolism, growth and the nerves, and potassium, which regulates the water balance. Tomatoes are also simply bursting with the healthy colourings beta carotene and, above all, lycopin – and yet they still only have 17 kcal per 100 g.

Enjoy with a clear conscience

In this book, we prove to you that food for fitness has nothing to do with going without. From healthy snacks as an alternative to fast food, crispy salads and aromatic vegetarian dishes, to light fish and poultry dishes and sweet treats, the following pages contain a whole range of fun recipes for every taste. There’s plenty for everyone, whether health-conscious fitness freak or confirmed gourmet. We hope you enjoy eating yourself healthy!

Breakfast

Fruit muesli

with pears

Preparation time: approx. 10 minutes

Per portion approx. 260 kcal / 1092 kJ

8 g P, 8 g F, 38 g CH

Serves 4

4 tbsp sunflower seeds

4 pears

12 tbsp oats

4 tbsp honey

600–700 ml milk

1Dry fry the sunflower seeds in a pan. Wash and dry the pears, then core and peel and cut into dice.

2Divide the oats between 4 bowls. Arrange the pears on top and drizzle over the honey. Pour over the milk and sprinkle with the sunflower seeds before serving.

Scrambled eggs

with salmon

Preparation time: approx. 15 minutes (plus cooking time)

Per portion approx. 317 kcal / 1331 kJ

26 g P, 19 g F, 7 g CH

Serves 4

8 eggs

2 tbsp soy sauce

salt

cayenne pepper

2 tbsp chopped fresh dill

3 spring onions

200 g smoked salmon

3 tbsp oil

coriander leaves to garnish

1Whisk together the eggs, soy sauce, a little salt, cayenne pepper and the freshly chopped dill. Trim, wash and dry the spring onions, then cut into rings. Cut the smoked salmon into strips.

2Heat the oil in a pan and sauté the spring onions. Add the eggs and salmon strips and cook until the eggs start to set.

3Garnish the scrambled eggs with coriander leaves to serve. Serve with wholemeal bread and butter.

Buttermilk muesli

with fruit

Preparation time: approx. 15 minutes (plus toasting time)

Per portion approx. 174 kcal / 731 kJ

5 g P, 5 g F, 25 g CH

Serves 4

300 g mixed fruit or berries (e.g. strawberries, raspberries, blueberries)

100 g oats

1 tbsp sunflower seeds

3 tbsp linseed

600 ml buttermilk

4 tbsp honey

1Wash and pat dry the fruit, then trim and cut into bite-sized pieces. Dry fry the oats and sunflower seeds, stirring continuously. Add the linseeds at the end, then remove from the hob.

2Stir together the buttermilk and honey until smooth, and combine with the

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Informazioni sul libro

Food for Fitness: Our 100 top recipes presented in one cookbook

Azioni libro

Descrizione

Azioni libro

Informazioni sul libro

Food for Fitness: Our 100 top recipes presented in one cookbook

Descrizione

Informazioni sull'autore

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