Low calorie recipes: 150 delicious ideas under 500 calories for fast food, snacks for lose weight

Table of contents :
 

Introduction

Burgers, Wraps & Sandwiches

Whole grain salmon sandwich

Simple tofu burger

Ham sandwich with grilled peppers

Fish finger hot dog

Ciabatta sandwich with rocket & serrano ham

Vegan tofu burrito

Avocado Tuna Sandwich

Low-carb fish burger

Whole grain beetroot sandwich

Vegan wrap with soy mince

Quick sandwich

Vegetarian mushroom burger

Turkey cheeseburger in a lettuce leaf

Fruity fish burger

Chicken and Vegetable Wrap

Chicken burger with gorgonzola & pear

Fast trout sandwich

Smoked salmon burger with salsa

Tuna and Chickpea Sandwich

Simple vegetable burger

Tomato and mozzarella wrap

Kidney Bean Burger

Simple spinach sandwich

Crispy pollack fillet burger

French toast with strawberries

Easy BBQ burger

Tomato and mozzarella sandwich

Greek vegetable wrap with feta

Quick ham sandwich

Greek pita bag

Pizza, fries & Co.

Vegetable mini pizzas

Low-carb french fries

Flea seed pizza with spinach

Ham toast with mushrooms

Low-carb tuna pizza with corn

Turkish pizza

Simple sweet potato fries

Cauliflower pizza with ham

Kohlrabi fries

Wrap pizza with vegetables

Sweet potato fries with beetroot dip

Mini pizza with spinach & prawns

Quick chicken tacos

Chicken nuggets

Cheeseburger wrap pizza

Apple wrap with goat cheese

Small broccoli mozzarella pizza

Mexican fajita

Fiery chicken nuggets

Low-carb tuna pizza with feta

Zucchini margherita pizza

Simple oven frieze

Bottomless tuna pizza

Quick salami wrap pizza

Cauliflower tacos

Chicken Breast Pizza

Chicken durum

Pumpkin pizza with arugula

Flax seed pizza with ham

Currywurst with sauce

Finger food & snacks

Tuna bruschetta

Baked vegetables with dip

Chicken summer roll with soy dip

Chocolate avocado slices

Cucumber rolls with quark

Pizza waffles

Celery sticks with tuna dip

Tomato and mozzarella crostini

Quick cream cheese balls

Oven carrots

Couscous patties with yogurt dip

Fiery prawns with avocado cream

Simple tortilla muffins

Grilled tomato with feta cheese

Meatballs with yogurt dip

Polenta cheese cookies

Asian summer roll with vegetables

Cream cheese thaler

Apple wedges with peanut butter

Mushrooms with a garlic and herb sauce

Simple ham muffins

Fruity summer roll

Celery sticks with chive dip

Zucchini thalers with salsa

Mozzarella sticks

Snacks

Hot coconut chips

Spiced almonds

Apple crisps

Spicy cheese popcorn

Ham and cheese chips

Banana chips

Spicy roasted pumpkin seeds

Parmesan Crisps

Celery chips

Beef Jerky

Vegetable chips with cottage cheese

Roasted chickpeas

Potato chips out of the oven

Toasted edamame

Sweet Potato Chips

Fiery chickpeas

Zucchini Cheips

Hearty crackers

Kale Chips

Bread chips

Energy balls

Apple and cinnamon energy balls

Chia Nut Energy Balls

Colorful energy balls with chocolate

Almond and Cherry Energy Balls

Apricot and coconut energy balls

Crunchy almond energy balls

Superfood Energy Balls

Peanut Chocolate Energy Balls

Oriental sesame energy balls

Hazelnut Chocolate Energy Balls

Muesli Energy Balls

Coconut Turmeric Energy Balls

Cashew Energy Balls

Fruity hazelnut energy balls

Chocolate avocado energy balls

Power Energy Balls

Fiery energy balls

Hazelnut Coconut Energy Balls

Chocolate Chia Energy Balls

Mango Turmeric Energy Balls

Cranberry Nut Energy Balls

Chia fig energy balls

Whole grain energy balls

Chocolate espresso energy balls

Apple Coconut Energy Balls

Quark & ​ ​ granola bars

Apricot and spelled bars

Almond and peanut bars

Low-carb chocolate coconut bars

Chocolate bean bars

Cream cheese chocolate ars

Coconut cashew bar

Strawberry and oatmeal bars

Chia Quark Bars

Fruity amaranth bars

Chocolate Nut Bar

Chia Peanut Butter Bars

Peanut Butter Vanilla Bars

Quinoa Peanut Butter Bars

Fruity nut bars

Vanilla and almond bars

Simple crispy bars

Simple curd bars

Crunchy grain bar

Cookie Quark Bars

Hazelnut bars

Citation preview

Table of Contents Introduction Burgers, Wraps & Sandwiches Whole grain salmon sandwich Simple tofu burger Ham sandwich with grilled peppers Fish finger hot dog Ciabatta sandwich with rocket & serrano ham Vegan tofu burrito Avocado Tuna Sandwich Low-carb fish burger Whole grain beetroot sandwich Vegan wrap with soy mince Quick sandwich Vegetarian mushroom burger Turkey cheeseburger in a lettuce leaf Fruity fish burger Chicken and Vegetable Wrap Chicken burger with gorgonzola & pear Fast trout sandwich Smoked salmon burger with salsa Tuna and Chickpea Sandwich Simple vegetable burger Tomato and mozzarella wrap

Kidney Bean Burger Simple spinach sandwich Crispy pollack fillet burger French toast with strawberries Easy BBQ burger Tomato and mozzarella sandwich Greek vegetable wrap with feta Quick ham sandwich Greek pita bag Pizza, fries & Co. Vegetable mini pizzas Low-carb french fries Flea seed pizza with spinach Ham toast with mushrooms Low-carb tuna pizza with corn Turkish pizza Simple sweet potato fries Cauliflower pizza with ham Kohlrabi fries Wrap pizza with vegetables Sweet potato fries with beetroot dip Mini pizza with spinach & prawns Quick chicken tacos Chicken nuggets Cheeseburger wrap pizza

Apple wrap with goat cheese Small broccoli mozzarella pizza Mexican fajita Fiery chicken nuggets Low-carb tuna pizza with feta Zucchini margherita pizza Simple oven frieze Bottomless tuna pizza Quick salami wrap pizza Cauliflower tacos Chicken Breast Pizza Chicken durum Pumpkin pizza with arugula Flax seed pizza with ham Currywurst with sauce Finger food & snacks Tuna bruschetta Baked vegetables with dip Chicken summer roll with soy dip Chocolate avocado slices Cucumber rolls with quark Pizza waffles Celery sticks with tuna dip Tomato and mozzarella crostini Quick cream cheese balls

Oven carrots Couscous patties with yogurt dip Fiery prawns with avocado cream Simple tortilla muffins Grilled tomato with feta cheese Meatballs with yogurt dip Polenta cheese cookies Asian summer roll with vegetables Cream cheese thaler Apple wedges with peanut butter Mushrooms with a garlic and herb sauce Simple ham muffins Fruity summer roll Celery sticks with chive dip Zucchini thalers with salsa Mozzarella sticks Snacks Hot coconut chips Spiced almonds Apple crisps Spicy cheese popcorn Ham and cheese chips Banana chips Spicy roasted pumpkin seeds Parmesan Crisps

Celery chips Beef Jerky Vegetable chips with cottage cheese Roasted chickpeas Potato chips out of the oven Toasted edamame Sweet Potato Chips Fiery chickpeas Zucchini Cheips Hearty crackers Kale Chips Bread chips Energy balls Apple and cinnamon energy balls Chia Nut Energy Balls Colorful energy balls with chocolate Almond and Cherry Energy Balls Apricot and coconut energy balls Crunchy almond energy balls Superfood Energy Balls Peanut Chocolate Energy Balls Oriental sesame energy balls Hazelnut Chocolate Energy Balls Muesli Energy Balls Coconut Turmeric Energy Balls

Cashew Energy Balls Fruity hazelnut energy balls Chocolate avocado energy balls Power Energy Balls Fiery energy balls Hazelnut Coconut Energy Balls Chocolate Chia Energy Balls Mango Turmeric Energy Balls Cranberry Nut Energy Balls Chia fig energy balls Whole grain energy balls Chocolate espresso energy balls Apple Coconut Energy Balls Quark & granola bars Apricot and spelled bars Almond and peanut bars Low-carb chocolate coconut bars Chocolate bean bars Cream cheese chocolate ars Coconut cashew bar Strawberry and oatmeal bars Chia Quark Bars Fruity amaranth bars Chocolate Nut Bar Chia Peanut Butter Bars

Peanut Butter Vanilla Bars Quinoa Peanut Butter Bars Fruity nut bars Vanilla and almond bars Simple crispy bars Simple curd bars Crunchy grain bar Cookie Quark Bars Hazelnut bars

Low calorie recipes 150 delicious ideas under 500 calories for fast food, snacks for lose weight

Author: Fabio Viviani

About the book Counting calories is more popular than ever. Some count calories to maintain their weight and not exceed their daily calorie requirement, others count calories to lose pounds and stay in deficit. Counting calories is very effective. On the one hand, it shows you exactly what you are plastering on during the day, on the other hand, it lets particularly overweight people recognize why you might have weight problems. Because let's be honest, one is often not even aware of how many calories are hidden in some seemingly harmless foods and dishes. When counting the calories and tracking the meals for the first time, one is often surprised and sometimes cannot believe what has been pushed into your beak. Anyone who starts counting calories needs a little patience and perseverance. Counting is quite time-consuming and, to be honest, a bit annoying, especially at the beginning. Over time, however, you get used to tracking the food and at some point, it becomes a habit. A habit that pays off, because you get a certain feel for food and the right amounts. Anyone who has broken off countless diets unsuccessfully because beloved foods or dishes were taboo can achieve very good results by counting calories. Because when you count calories, you can eat and drink whatever you like, as long as it fits your calorie needs. For many, this fact is the key to success, because you don't have to do without anything. In this book, you can expect 150 recipe ideas under 500 calories for burgers, sandwiches, wraps, pizza, french fries, finger food, snacks, snacks, energy balls, quark & muesli bars. Whether a delicious BBQ burger, a fresh tomato and mozzarella sandwich, a delicious chicken wrap, oven fries, nuggets, Dürüm, or delicious sweet potato chips, everyone should find something for themselves here. The portion sizes are aimed exclusively at one person. In our experience, large portion sizes often lead to confusion when calculating the nutritional values or precisely tracking the food. Likewise, not all family members usually count calories, which is why we decided on individual portion sizes. Accordingly, the quantities given are relatively small compared to normal cookbooks. We have kept the quantities in the lists of ingredients in grams and milliliters only. In our experience, information in tablespoons or

teaspoons, as well as in quantities, is often very imprecise, as these sizes vary greatly. Those who do not like the exact weighing of food will not be happy with this book! In addition, our recipes have nutritional information (calories, fat, carbohydrates & protein), preparation times and information on the workload.

Table of Contents Introduction Burgers, Wraps & Sandwiches Whole grain salmon sandwich Simple tofu burger Ham sandwich with grilled peppers Fish finger hot dog Ciabatta sandwich with rocket & serrano ham Vegan tofu burrito Avocado Tuna Sandwich Low-carb fish burger Whole grain beetroot sandwich Vegan wrap with soy mince Quick sandwich Vegetarian mushroom burger Turkey cheeseburger in a lettuce leaf Fruity fish burger Chicken and Vegetable Wrap Chicken burger with gorgonzola & pear Fast trout sandwich Smoked salmon burger with salsa Tuna and Chickpea Sandwich Simple vegetable burger Tomato and mozzarella wrap

Kidney Bean Burger Simple spinach sandwich Crispy pollack fillet burger French toast with strawberries Easy BBQ burger Tomato and mozzarella sandwich Greek vegetable wrap with feta Quick ham sandwich Greek pita bag Pizza, fries & Co. Vegetable mini pizzas Low-carb french fries Flea seed pizza with spinach Ham toast with mushrooms Low-carb tuna pizza with corn Turkish pizza Simple sweet potato fries Cauliflower pizza with ham Kohlrabi fries Wrap pizza with vegetables Sweet potato fries with beetroot dip Mini pizza with spinach & prawns Quick chicken tacos Chicken nuggets Cheeseburger wrap pizza

Apple wrap with goat cheese Small broccoli mozzarella pizza Mexican fajita Fiery chicken nuggets Low-carb tuna pizza with feta Zucchini margherita pizza Simple oven frieze Bottomless tuna pizza Quick salami wrap pizza Cauliflower tacos Chicken Breast Pizza Chicken durum Pumpkin pizza with arugula Flax seed pizza with ham Currywurst with sauce Finger food & snacks Tuna bruschetta Baked vegetables with dip Chicken summer roll with soy dip Chocolate avocado slices Cucumber rolls with quark Pizza waffles Celery sticks with tuna dip Tomato and mozzarella crostini Quick cream cheese balls

Oven carrots Couscous patties with yogurt dip Fiery prawns with avocado cream Simple tortilla muffins Grilled tomato with feta cheese Meatballs with yogurt dip Polenta cheese cookies Asian summer roll with vegetables Cream cheese thaler Apple wedges with peanut butter Mushrooms with a garlic and herb sauce Simple ham muffins Fruity summer roll Celery sticks with chive dip Zucchini thalers with salsa Mozzarella sticks Snacks Hot coconut chips Spiced almonds Apple crisps Spicy cheese popcorn Ham and cheese chips Banana chips Spicy roasted pumpkin seeds Parmesan Crisps

Celery chips Beef Jerky Vegetable chips with cottage cheese Roasted chickpeas Potato chips out of the oven Toasted edamame Sweet Potato Chips Fiery chickpeas Zucchini Cheips Hearty crackers Kale Chips Bread chips Energy balls Apple and cinnamon energy balls Chia Nut Energy Balls Colorful energy balls with chocolate Almond and Cherry Energy Balls Apricot and coconut energy balls Crunchy almond energy balls Superfood Energy Balls Peanut Chocolate Energy Balls Oriental sesame energy balls Hazelnut Chocolate Energy Balls Muesli Energy Balls Coconut Turmeric Energy Balls

Cashew Energy Balls Fruity hazelnut energy balls Chocolate avocado energy balls Power Energy Balls Fiery energy balls Hazelnut Coconut Energy Balls Chocolate Chia Energy Balls Mango Turmeric Energy Balls Cranberry Nut Energy Balls Chia fig energy balls Whole grain energy balls Chocolate espresso energy balls Apple Coconut Energy Balls Quark & granola bars Apricot and spelled bars Almond and peanut bars Low-carb chocolate coconut bars Chocolate bean bars Cream cheese chocolate ars Coconut cashew bar Strawberry and oatmeal bars Chia Quark Bars Fruity amaranth bars Chocolate Nut Bar Chia Peanut Butter Bars

Peanut Butter Vanilla Bars Quinoa Peanut Butter Bars Fruity nut bars Vanilla and almond bars Simple crispy bars Simple curd bars Crunchy grain bar Cookie Quark Bars Hazelnut bars

Introduction Counting calories can definitely change your life in a positive way, whether you want to lose, hold, or gain weight. You will not only learn to manage your calorie needs but also which foods you can eat relatively large quantities of and which foods you prefer to enjoy in smaller quantities. Fast food, snacks and snacks are somehow the favorite of every weight loss person and often the absolute calorie bomb. Between breakfast and lunchtime a few nuts to snack on, a delicious hamburger at lunchtime and a little cheese in front of the television in the evening. No excessive amounts, but quickly too much for the calorie balance. This is why it is important to plan snacks, fast food and the like correctly, or to look for low-calorie alternatives. Anyone who counts calories knows how fatal a single hamburger, a small bag of nuts or even a few delicious cheese cubes can be. Especially when there is also a good breakfast, a hearty lunch, a small piece of cake in the afternoon and an extensive dinner. The calorie balance at the end of the day is terrifying. Therefore, by counting calories, one should first become aware of it and recognize what calories a day that sounds like this normal brings with it. Many people with weight problems keep saying that they don't eat much throughout the day, which is often true. Two sandwiches for breakfast, a frozen pizza for lunch and one or two slices of bread for dinner are not really a huge amount either, but for many they simply completely exceed the daily needs and obesity is thus practically inevitable. By counting calories, as mentioned before, you can also eat everything without having to forego any of the things that taste particularly good to you. This fact is particularly advantageous in our eyes, because we love bread, potatoes, pasta, sweets or even fast food. Tracking your food gives you precise control over your consumed calories and if you want to beat them on the head for a tasty burger or a handful of gummy bears, you can do so without a guilty conscience, as long as you don't exceed your personal needs. Before you try our low-calorie snacks and snacks, we'd like to give you one more thing to take with you. Perseverance is the motto! Don't let yourself be discouraged by the initially tedious and sometimes annoying counting of calories. It is definitely worth it and not only for the weight on the scales, but also for your personal attitude towards foods, their quantities and nutritional

values.

Burgers, Wraps & Sandwiches

Whole grain salmon sandwich Ingredients for 1 sandwich Ingredients: 1 wholemeal bread roll (approx. 65 g) 40 g smoked salmon (sliced) 50 g tomato 30 g cucumber 15 g onion 15 g rocket 30g low-fat quark (0.2% fat) 20 g table horseradish 5 ml lemon juice 1 pinch of dried dill Salt pepper Workload: Preparation time: Portion size:

low approx. 15 minutes 1 serving

How to do it: 1. Wash tomato and cucumber and cut into thin slices. Peel the onion and dice very finely. Wash the rocket and shake dry well. 2. Put the quark together with the horseradish, onions, lemon juice, a little dill, a pinch of salt and pepper in a small bowl and stir well. 3. Cut open the roll and spread the quark mixture evenly on both halves. 4. Then top with rocket, salmon, tomatoes and cucumber, fold up and enjoy. Nutritional information for 1 serving 278 kcal 8.1 g 33.6 g 19.3 g

Simple tofu burger Ingredients for 1 burger Ingredients: 1 wholemeal bread roll (approx. 65 g) 100 g tofu, natural 30 g tomato 15 g spring onions 5 g fresh parsley, finely chopped 2 g fresh garlic 1 sheet of iceberg lettuce (approx. 20 g) 1 egg (S) 5 ml of oil 15 g spelled flour (type 630) 1 pinch of paprika powder, noble sweet 1 pinch of onion powder 1 pinch of garlic powder Salt pepper Workload: Preparation time: Portion size:

low approx. minutes 1 serving

25

How to do it: 1. Wash and roughly chop the spring onions. Peel the garlic. Roughly dice the tofu. Thinly slice the tomato and wash the lettuce leaf and pat dry. 2. Spring onion, garlic and tofu together with the parsley, the egg; Put the flour, salt, pepper and the spices in a blender or food processor and puree to a fine batter. Then shape a patty from the finished mixture. 3. Heat the oil in a small pan. Add the tofu patty and fry for 5 minutes on both sides. 4. Cut open the roll and cover the underside with the lettuce leaf. Place the patty on top, cover with the tomatoes, put the lid

on and enjoy. Nutritional information for 1 serving 445 kcal 19.8 g 41.5 g 29.9 g

Ham sandwich with grilled peppers Ingredients for 1 sandwich Ingredients: 1 baguette roll (75 g) 50 g extremely fine cooked ham 75 g red pepper 60 g chickpeas (jar / can, drained weight) 15 g red onion 1 large sheet of iceberg lettuce (approx. 20 g) 5 g parsley, finely chopped 15 g Miracel Whip "So light" 5 g coarse-grained mustard 10 ml white wine vinegar 5 ml of olive oil 1 pinch of cayenne pepper Salt pepper Workload: Preparation time: Portion size:

low approx. 25 minutes 1 serving

How to do it: 1. Peel the onion and cut into fine strips. Wash the peppers, remove the stalk and seeds and cut into slightly wider strips. Wash the lettuce leaf and pat dry. 2. Put the chickpeas in a colander, rinse with cold water and drain well. Put together with the mayonnaise, mustard, parsley, vinegar, salt, pepper and a pinch of cayenne pepper in a blender and coarsely puree. 3. Put the oil in a small pan and heat it up. Add the paprika strips and fry them brown on both sides. Season with salt and pepper. 4. Cut the roll open and distribute the chickpea cream evenly on both halves. Cover the lower half with the lettuce leaf, ham, grilled paprika and onions. Put the lid on and enjoy.

Nutritional information for 1 serving 414 kcal 9.4 g 55.0 g 22.6 g

Fish finger hot dog Ingredients for 1 hot dog Ingredients: 1 hot dog bun (approx. 63 g) 2 frozen fish fingers (approx. 30 g each) 20 g pickled cucumber 1 leaf frisée lettuce 20 g sour cream (24% fat) 10 g hot dog mustard 5 ml of oil 5 g horseradish 5 g of ketchup 10 g fried onions Salt pepper Workload: low Preparation time: approx. 25 minutes Portion size: 1 serving How to do it: 1. Heat the oil in a small pan. Add the fish fingers and fry until golden brown on both sides. 2. In the meantime, wash the lettuce and shake it dry and cut the pickled cucumber into fine cubes. 3. Then put the pickled cucumber together with the sour cream, horseradish, mustard, ketchup and a pinch of salt and pepper in a small bowl and stir well. 4. Cut the bread roll lengthways and brush with a little sauce on both sides. Put in the lettuce leaf and place the fish fingers on top. 5. Spread the remaining sauce on the fish fingers, sprinkle with the fried onions and enjoy. Nutritional information for 1 serving 469 kcal 22.8 g 47.6 g 15.4 g

Ciabatta sandwich with rocket & serrano ham Ingredients for 1 sandwich Ingredients: 1 ciabatta roll (about 70 g) 20 g Serrano ham (thinly sliced) 100 g red cocktail tomatoes 15 g rocket 10 g black olives (without stones) 60 g light mozzarella 5 g parmesan cheese (32% fat) pepper Workload: low Preparation time: approx. 35 minutes Portion size: 1 serving How to do it: 1. Preheat the oven to 180 ° C fan oven or 200 ° C top and bottom heat. 2. Wash and slice the tomatoes. Drain the mozzarella well and pat dry. Then cut into thin slices. Finely chop the olives. Wash the rocket and shake dry well. Cut the ham into strips. 3. Cut the roll open and place both halves on a baking sheet lined with baking paper. Now sprinkle each half with chopped olives, cover with tomato slices and season with pepper. 4. Spread the mozzarella on the tomatoes and then bake the bun halves in the preheated oven for about 12-15 minutes. 5. Cover the hot rolls with rocket and ham, sprinkle with the parmesan and enjoy while still hot. Nutritional information for 1 serving 369 kcal 10.0 g 38.5 g 25.8 g

Vegan tofu burrito Ingredients for 1 burrito Ingredients: 1 wheat tortilla wrap (approx. 72 g) 50 g tofu, natural 150 g tomato 50 g cucumber 35 g avocado 20 g red onion 2 g fresh garlic 2 g red chili 15 ml lime juice 5 ml of olive oil 1 pinch of paprika powder, noble sweet Salt pepper Workload: Preparation time: Portion size:

low approx. 25 minutes 1 serving

How to do it: 1. Put the avocado pulp together with 5 ml lime juice in a small bowl and mash evenly with a fork. Peel and squeeze the garlic, season with salt and pepper. 2. Wash and dice the tomato. Peel the onion and cut it into fine cubes. Peel the cucumber, cut in half lengthways, remove the core and finely dice. Rinse and finely chop the chili. Put the tomatoes together with the onions, cucumber, chili and 5 ml lime juice in a bowl and stir well. Season with salt and pepper. 3. Drain the tofu well and pat dry thoroughly. Then cut into thin slices. Heat the oil in a small pan. Add the tofu and fry until crispy on both sides. Season with salt, pepper and a pinch of paprika powder. 4. Briefly heat the tortilla base in the microwave as desired. Put

the avocado cream lengthways in the middle, place the tofu and vegetables on top, roll up and enjoy.

Nutritional information for 1 serving 483 kcal 21.3 g 49.4 g 20.7 g

Avocado Tuna Sandwich Ingredients for 1 serving Ingredients: 2 slices of sandwich wholemeal toast (approx. 38 g each) 100 g avocado 30 g tomato 20 g red onion 3 g fresh coriander, finely chopped 40 g tuna (in its own juice) 1 egg, hard-boiled (M) 5 g Dijon mustard 1 pinch of chili flakes Salt pepper Workload: Preparation time: Portion size:

low approx. minutes 1 serving

15

How to do it: 1. Cut the hard-boiled egg into slices. Wash the tomato and cut into thin slices. 2. Put the avocado pulp in a small bowl and mash it with a fork. Peel the onion and cut into fine cubes. Add the onions, the coriander and the mustard to the avocado and mix everything together well. Season to taste with salt, pepper and a pinch of chili flakes. 3. Roast the toast as you like. Then brush with the avocado cream and top with the tuna. Top with the sliced egg and tomatoes and close with the second slice of toast. Nutritional information for 1 serving 489 kcal 24.4 g 34.7 g 26.6 g

Low-carb fish burger Ingredients for 1 burger Ingredients: 160 g pollack fillet 1 egg (M) 35 g cream cheese, double cream setting 2 tomato slices (approx. 15 g) 1 leaf of lettuce (approx. 20 g) 10 g sweet chili sauce 5 ml of oil Salt pepper Workload: Preparation time: Portion size:

low about 45 minutes 1 serving

How to do it: 1. Preheat the oven to 150 ° C fan oven or 170 ° C top / bottom heat. 2. Separate the egg. Put the cream cheese in a bowl and mix with the egg yolk. Beat the egg whites with a pinch of salt until stiff. Carefully fold the egg whites under the cream cheese. 3. Place the dough in a "heap" on a baking sheet lined with baking paper and bake in the preheated oven for about 25 minutes. 4. In the meantime, clean the fish fillet and season with salt and pepper. Heat the oil in a pan and fry the fish in it on both sides for about 4 - 5 minutes. 5. Cut open the slightly cooled burger bun, cover with the lettuce leaf and tomato slices, place the fish fillet on top, season with the sweet chili sauce and put the roll on top. Enjoy it while still warm.

Nutritional information for 1 serving 368 kcal

19.8 g

9.3 g

36.1 g

Whole grain beetroot sandwich Ingredients for 1 serving Ingredients: 2 slices of whole grain rye bread (approx. 56 g each) 60 g cooked beetroot (shrink-wrapped; peeled) 15 g rocket 10 g garden cress 10 g table horseradish Salt pepper Workload: Preparation time: Portion size:

low about 10 minutes 1 serving

How to do it: 1. Wash the rocket and shake dry well. Drain the beetroot, pat dry a little with kitchen paper and cut into thin slices. 2. Brush both bread slices with the horseradish. Then cover one half with rocket, beetroot and cress. Close with the other half and enjoy. Nutritional information for 1 serving 295 kcal 5.8 g 43.2 g 9.0 g

Vegan wrap with soy mince Ingredients for 1 serving Ingredients for the wrap: 1 whole grain tortilla wrap (approx. 72 g) 50 g cucumber 30 g tomato 15 g red onion 20 g of lettuce 10 g spring onions 2 g fresh garlic 3 g fresh parsley, finely chopped 50 g chickpeas (jar / can, drained weight) 5 ml of olive oil 5 ml lemon juice 5 ml of water 1 pinch of chili flakes Salt pepper Ingredients for the soy mince: 30 g vegan soy mince (dry granulate) 15 g hot peppers, medium hot 2 g fresh garlic 10 g ajvar 5 ml of olive oil 1 pinch of ground cumin Salt pepper Workload: medium Preparation time: about 40 minutes Portion size: 1 serving How to do it: 1. For the wrap, wash the lettuce, shake dry and cut into strips. Wash the tomato and cut into small cubes. Peel the onion and cut into fine rings or strips. Wash the cucumber, halve lengthways and cut into slices.

2. Clean the spring onion and cut into fine rings, peel and finely chop the garlic. Put the chickpeas in a colander, rinse with cold water and drain well. 3. Put the chickpeas together with the oil, lemon juice and water in a blender, season with salt and pepper and puree finely. Add the spring onions, garlic and parsley and mix everything together well. 4. For the soy mince, soak the dry granules in hot water or broth for about 5-10 minutes. Then drain and squeeze out lightly. Peel the garlic and chop in to fine slithers. Cut the peppers into fine rings. 5. Put the oil in a pan and heat it up. Add the soy mince and fry until crumbly. Add the garlic and peppers and sauté briefly. Add ajvar, stir well and season with salt, pepper and cumin. 6. Briefly heat the wrap if you like. Then brush with the chickpea cream, top with lettuce, vegetables and the soy mince and enjoy. Nutritional information for 1 serving 487 kcal 14.8 g 53.2 g 26.9 g

Quick sandwich Ingredients for 1 sandwich Ingredients for the sandwich bread: 10 g soft butter 15 g coconut flour 1 egg (M) 1 g baking powder 15 ml of water 1 pinch of oregano Salt pepper Ingredients for the topping: 60 g mozzarella 10 g rocket 20 g tomato 2 slices of chicken salami (approx. 15g) low approx. Preparation time: minutes Portion size: 1 sandwich Workload:

15

How to do it: 1. Mix the egg and water with the soft butter. Add the baking powder, coconut flour and spices and work into a homogeneous dough. 2. Now put the finished dough in two equally sized molds (suitable for microwaves) and smooth out, 3. Optionally, you can also take a larger form and then only have to cut the finished bread in half. 4. Bake in the microwave at 750 watts for about 4 minutes (in the oven at 150 ° C convection or 170 ° C top / bottom heat for about 10-15 minutes). 5. Then cut open like a bread roll. Cover with rocket, salami, mozzarella and tomatoes, put the lid on and enjoy.

Tip: The finished sandwich can also be wonderfully briefly reheated in a contact grill. Nutritional information for 1 serving 360 kcal 26.8 g 3.8 g 22.1 g

Vegetarian mushroom burger Ingredients for 1 burger Ingredients: 1 wholemeal hamburger bun (approx. 50 g each) 60 g oyster mushrooms 50 g tomato 30 g red onion 15 g pickles 3 g fresh flat-leaf parsley, roughly chopped 1 large sheet of Lollo Bionda (approx. 20 g each) 30 g BBQ sauce 15 ml of oil 1 squirt of lemon juice 5 g fried onions Salt pepper Workload: medium Preparation about 30 minutes time: Portion size: 1 serving How to do it: 1. Clean the mushrooms and cut into thin slices. Peel the onion and cut into thin strips. Wash the tomato and cut into thin slices. Wash the lettuce leaf and shake it dry. Finely dice the pickles. 2. Heat the oil in a small pan. Add the mushrooms and onions and fry until golden brown. Add parsley and lemon juice and season with salt and pepper. 3. Bake the bun as you like. Put half of the BBQ sauce on the bottom of the roll and place the lettuce leaf on top. Spread the fried mushrooms on the salad and top with the tomatoes, fried onions and pickles. 4. Pour the rest of the BBQ sauce over it, close the lid and enjoy. Nutritional information for 1 serving

367 kcal

18.6 g

36.9 g

10.3 g

Turkey cheeseburger in a lettuce leaf Ingredients for 1 burger Ingredients: 150 g ground turkey 30 g tomato 20 g onion 2 large eggplant lettuce leaves (approx. 20 g each) 1 slice of sliced cheese (25 g each) 30 g curry sauce 5 ml of oil 2.5 g Worcester sauce 1 pinch of paprika, noble sweet 1 pinch of onion powder Salt pepper Workload: low Preparation time: about 30 minutes Portion size: 1 serving How to do it: 1. Wash tomato in and cut into thin slices. Peel the onion and cut into fine rings. Rinse the lettuce leaves with cold water and shake well. 2. Season the minced turkey with the Worcestershire sauce, a little salt and pepper and a pinch of paprika powder and onion powder and mix well. Then shape a nice “burger patty” out of it. 3. Heat the oil in a small pan. Add the burger and fry on both sides over medium heat for about 10 minutes. Then pour the cheese over the meat and let it melt briefly. 4. Place the finished burger meat on one of the lettuce leaves. Put the curry sauce, tomatoes and onions on top and close with the second lettuce leaf. Nutritional information for 1 serving 423 kcal 25.9 g 16.3 g 28.5 g

Fruity fish burger Ingredients for 1 burger Ingredients: 1 pumpkin seed roll (approx. 60 g each) 150 g pollack fillet 1 slice of pineapple (approx. 62 g, unsweetened) 1 leaf of frisée salad (approx. 20 g) 3 g fresh parsley, finely chopped 1 egg (S) 20 g Miracel Whip Balance 10 ml of oil 5 ml light soy sauce 15 g corn grits 1 pinch of curry powder Salt pepper medium approx. 25 Preparation time: minutes Portion size: 1 serving How to do it: 1. Mix Miracel Whip with a little salt, pepper and curry powder. 2. Rinse the fish fillet, clean if necessary and pat dry well. Put in a food processor and chop as finely as possible. Then put in a bowl together with the parsley, egg, soy sauce, corn grits, salt and pepper and stir well. Shape the finished mass into a "burger patty". 3. Heat the oil in a small pan and fry the fish burger in it for about 5 minutes on each side until golden brown. 4. Cut the roll open and put some sauce on the lower half. Place the lettuce leaf and the fish burger on top. 5. Place the pineapple slice on the fish, spread the remaining sauce over it and close with the second half. Workload:

Nutritional information for 1 serving 498 kcal 16.0 g 46.9 g 39.6 g

Chicken and Vegetable Wrap Ingredients for 1 wrap Ingredients: 1 whole grain tortilla wrap (approx. 72 g) 80 g chicken breast fillet 75 g carrot 65 g cocktail tomatoes 35 g corn (can) 20 g romaine lettuce 5 g fresh chives, cut into small rolls 50 g cream casual 5 ml of oil 1 pinch of paprika powder, smoked Salt pepper Workload: Preparation time: Portion size:

low approx. minutes 1 serving

25

How to do it: 1. Wash, peel and slice the carrot into fine pencils. Wash and quarter the tomatoes. Put the corn in a sieve and drain well. Wash the lettuce, shake dry and cut into thin strips. 2. Put the cream casually together with the chives in a small bowl and stir. Season with salt and pepper. 3. Rinse the chicken, clean if necessary and pat dry. Then cut into thin strips. 4. Heat the oil in a pan. Add the meat and fry until golden brown on all sides. Season with salt, pepper and paprika. 5. Briefly heat the tortilla wrap in the microwave as desired. Then spread evenly with the chives cream. Now spread the lettuce, chicken, tomatoes, carrots and corn over the middle. 6. Fold in the wrap, roll it up tightly and enjoy.

Nutritional information for 1 serving 488 kcal

18.3 g

45.3 g

19.2 g

Chicken burger with gorgonzola & pear Ingredients for 1 burger Ingredients: 1 pretzel roll (approx. 65 g each) 120 g chicken breast fillet 15 g rocket 40 g pear 20 g gorgonzola 10 g crème casual 10 ml of oil 5 g chopped walnuts Salt pepper Workload: low Preparation about 45 minutes time: Portion size: 1 serving How to do it: 1. Put the blue cheese in a small bowl and mash evenly with a fork. Add the cream and a pinch of pepper and stir together. 2. Cut the pear into thin slices. Wash the lettuce and shake dry. Rinse the chicken breast fillet and pat dry. 3. Heat the oil in a small pan. Season the chicken breast fillet with salt and pepper and fry in the hot oil on both sides for a good 8-10 minutes until golden brown. 4. Cut open the roll and spread some of the cream on it. Spread the pear slices on top and cover them with the rocket. 5. Now place the meat on the rocket, put the rest of the cheese cream on top and sprinkle with the chopped walnuts. Close with the top half of the bun and enjoy. Nutritional information for 1 serving 448 kcal 24.5 g 43.3 g 12.7 g

Fast trout sandwich Ingredients for 1 sandwich Ingredients: 3 slices of sandwich wholemeal toast (approx. 38 g each) 40 g avocado 20 g red onion 5 g garden cress, roughly chopped 3g fresh parsley, finely chopped 1 leaf of frisée salad (approx. 20 g) 30 g smoked trout fillet 30 g low-fat quark (0.2% fat) 1 splash of lime juice 1 pinch of turmeric 1 pinch of chili flakes Salt pepper Workload: Preparation time: Portion size:

low approx. minutes 1 serving

15

How to do it: 1. Toast the wholemeal toast and let it cool down. 2. Put the trout fillet together with the low-fat quark, parsley, turmeric and a pinch of pepper in a small bowl and stir well. 3. Peel onion and chop finely. Place in a small bowl with the avocado pulp and lime juice and mash with a fork. Add the chopped cress and season with salt, pepper and a pinch of chili flakes. 4. Spread the avocado cream on the first toast and cover with the lettuce leaf. Spread the trout cream on the second toast and place on top of the first toast. Close with the third toast, cut diagonally and enjoy. Nutritional information for 1 serving

420 kcal

12.5 g

50.2 g

22.0 g

Smoked salmon burger with salsa Ingredients for 1 burger Ingredients: 1 egg white roll (approx. 85 g) 60 g smoked salmon 50 g mango 35 g avocado 30 g tomato 20 g red onion 1 leaf of Roman lettuce (approx. 20 g) 10 ml lime juice 5 ml light soy sauce 3 g fresh coriander, finely chopped 1 pinch of chili flakes Salt pepper medium approx. Preparation time: minutes Portion size: 1 serving Workload:

25

How to do it: 1. Rinse the fish fillet with cold water, clean if necessary and pat dry. Season with 5 ml lime juice, salt and pepper. 2. Cut the mango and avocado pulp into small cubes. Wash the tomato, peel the onion and also finely dice. Mix together with the soy sauce, the remaining lime juice, the chopped coriander, salt, pepper and a pinch of chili flakes to make a salsa. 3. Cut open the roll and cover with the lettuce leaf. Spread the salsa on top and top with the salmon. Close with the second half and enjoy. Nutritional information for 1 serving 443 kcal 24.4 g 16.9 g 32.6 g

Tuna and Chickpea Sandwich Ingredients for 1 sandwich Ingredients: 2 slices of sandwich toast (approx. 38 g each) 70 g tuna (in its own juice) 65 g chickpeas (jar / can, drained weight) 30 g celery sticks 20 g tomato 20 g red onion 1 sheet of iceberg lettuce (approx. 20 g) 10 g pickled cucumber 25 g Miracel Whip "So light" 5 g sesame paste (tahini) 3 ml apple cider vinegar Lemon juice Salt pepper low approx. 45 minutes Preparation time: 4 Portion size: 1 serving Workload:

How to do it: 1. Wash the tomato and cut into thin slices. Peel the onion and cut into fine cubes. Clean the celery and finely dice it together with the pickles. Drain the tuna and drain well. 2. Put the chickpeas in a colander, rinse thoroughly and drain well. Mash it roughly with a fork. 3. Then add the tuna, onion, celery, cucumber, mayonnaise, sesame paste and apple cider vinegar to a bowl and stir well. Season to taste with salt, pepper and a squeeze of lemon juice and let infuse for a good 30 minutes. 4. Toast the toast bread as you like. Then cover with the lettuce leaf, spread the tuna cream on top and pour the tomatoes on top. Close with the second toast and enjoy.

Nutritional information for 1 serving 393 kcal 8.5 g 47.3 g 29.0 g

Simple vegetable burger Ingredients for 1 burger Ingredients: 1 XXL burger bun with sesame seeds (approx. 75 g) 150 g eggplant 100 g zucchini 70 g cherry tomatoes 20 g onion 3 g fresh garlic 1 sheet of iceberg lettuce (approx. 20 g) 10 ml of olive oil 1 pinch of dried thyme 1 pinch of dried oregano 1 pinch of sugar Salt pepper Workload: Preparation time: Portion size:

medium about 90 minutes 1 serving

How to do it: 1. Wake the cherry tomatoes and cut them into quarters. Peel onion and chop finely. Peel the garlic and chop in to fine slithers. Heat the oil in a small saucepan. Add tomatoes, onions and garlic and fry. 2. When the vegetables start to set at the bottom, deglaze with a little water and simmer gently over low heat for about 5 minutes. Season with thyme, oregano, salt, pepper and a pinch of sugar. 3. Meanwhile, cut the eggplant and zucchini into slices. Toast until golden brown on both sides in a hot grill pan without fat. Season with salt and pepper. 4. Bake the bun as you like. Place the lettuce leaf on the lower half, spread a little sauce on top and top with the zucchini and eggplants. Close with the second half and enjoy.

Nutritional information for 1 serving 365 kcal 14.5 g 44.1 g 12.7 g

Tomato and mozzarella wrap Ingredients for 1 wrap Ingredients: 1 whole grain tortilla wrap (approx. 72 g) 80 g tomato 25 g rocket 3 g fresh garlic 3 g fresh basil, finely chopped 60 g mozzarella 10 g green pesto 10 g cream cheese, double cream setting 10 g balsamic cream Salt pepper Workload: Preparation time: Portion size:

low approx. 15 minutes 1 serving

How to do it: 1. Wash, core and dice tomatoes. Wash the rocket and shake dry. Peel and press the garlic. Drain the mozzarella well and pat dry thoroughly. Then cut into slices or cubes. 2. Put the cream cheese, garlic and pesto in a small bowl and stir well. 3. Heat the wrap as you like and then spread the cream cheese on it. Top with rocket, tomato and mozzarella, sprinkle with the basil and drizzle with the balsamic cream. 4. Fold in the wrap, wrap it up tightly and enjoy. Nutritional information for 1 serving 474 kcal 22.4 g 43.5 g 20.8 g

Kidney Bean Burger Ingredients for 1 burger Ingredients: 1 rye roll (approx. 80 g) 130 g kidney beans (glass / can, drained weight) 60 g nectarine 20 g red onion 1 leaf of romaine lettuce (approx. 20 g) 5 g fresh flat leaf parsley, chopped 10 g dried cranberries 20 g of ketchup 5 ml of olive oil 10 g egg yolks 10 g chopped hazelnuts 10 g breadcrumbs 1 pinch of chili powder 1 pinch of paprika powder, smoked Salt pepper Workload: medium Preparation time: about 40 minutes Portion size: 1 serving How to do it: 1. Mix the ketchup with the paprika and chili powder. 2. Put the kidney beans in a colander and drain well. Peel onion and chop finely. Finely chop the cranberries and cut the nectarine into wedges. Wash the lettuce leaf and shake dry. 3. Put the beans, egg yolks and breadcrumbs in a bowl or mixer and coarsely puree. Mix the bean mixture with the onions, nuts and cranberries and season with salt and pepper. Shape the finished mass into a "burger patty". 4. Heat the oil in a small pan. Add the bean burger and fry until golden brown on both sides for a good 6-8 minutes. 5. Cut open the roll and cover with the salad. Place the bean

burger on the salt, add the nectarines and spread the ketchup over it. Sprinkle with the fried onions and parsley, fold up and enjoy. Nutritional information for 1 serving 482 kcal 15.2 g 68.7 g 11.5 g

Simple spinach sandwich Ingredients for 1 serving Ingredients: 2 slices of sandwich wholemeal toast (approx. 38 g each) 40 g avocado 15 g fresh baby spinach 40 g mountain cheese (45% fat) 10 g of hummus Salt pepper Workload: Preparation time: Portion size:

low about 10 minutes 1 serving

How to do it: 1. Cut the avocado pulp into slices. Wash the spinach and shake dry well. 2. Roast the toast as you like. Brush with the hummus, top with spinach, avocado and cheese, fold up and enjoy. Nutritional information for 1 serving 429 kcal 22.5 g 32.9 g 19.4 g

Crispy pollack fillet burger Ingredients for 1 burger Ingredients: 1 wheat roll (approx. 65 g) 100 g pollack fillet 30 g tomato 20 g red onion 20 g onion 3 g fresh dill, finely chopped 3 g fresh chives, cut into small rolls 2 g fresh garlic 1 leaf of frisée salad (approx. 20 g) 15 g of pickled cucumbers 30 g light cream cheese (0.2% fat) 15 g Miracel Whip "So light" 25 g of beaten egg 20 g panko 15 grams of flour Salt pepper

Workload: Preparation time: Portion size:

low about 30 minutes 1 serving

How to do it: 1. Wash the tomato and cut into thin slices. Peel the onion and cut into thin rings. Wash the lettuce leaf and shake it dry. 2. Rinse the fish fillet, clean if necessary and pat dry. Put the corn flakes in a freezer bag and beat them with a rolling pin. Put the egg in a small bowl. Put the panko on a flat plate. 3. Peel the red onion and finely dice it together with the pickled cucumber. Peel and press the garlic. Then put the garlic, cucumber and onion together with the chives, parsley, cream cheese and mayonnaise in a small bowl and stir well. Season with

salt and pepper. 4. First turn the fish fillet in flour, then dip it all around in the whisked egg and then roll it in the crumbled cornflakes. Then bake in the air fryer until golden brown. 5. Bake the bun as you like. Then cut open and coat the lower half with the sauce. Place the lettuce leaf on top and place the crispy salmon on top. Place the tomato slices and onion rings on the fish, close the rolls and enjoy. Nutritional information for 1 serving 471 kcal 5.8 g 69.0 g 31.2 g

French toast with strawberries Ingredients for 1 serving Ingredients: 2 slices of sandwich wholemeal toast (approx. 38 g each) 100 g strawberries 40 ml milk (1.5% fat) 40 ml whipped cream 10 ml lemon juice 10 g butter 1 egg (M) 15 g erythritol 10 g powder erythritol 2 g vanilla extract salt Workload: low Preparation time: about 30 minutes Portion size: 1 serving How to do it: 1. Clean and quarter the strawberries. Put together with the Powder Xucker and the lemon juice in a saucepan and reduce to a small compote. 2. Put the milk together with the cream, egg, xucker, vanilla extract and a pinch of salt in a bowl and whisk together well. 3. Heat the butter in a pan. Put the toast bread in the egg mixture and let it soak. Then fry on both sides in the hot butter until golden brown. 4. Place the strawberries on the hot toast and enjoy. Nutritional information for 1 serving 467 kcal 20.2 g 43.0 g 16.0 g

Easy BBQ burger Ingredients for 1 burger Ingredients: 1 burger bun with sesame seeds (approx. 50 g) 80 g lean ground beef 20 grams of bacon 1 slice of cheese slices (approx. 25 g) 50 g tomato 25 g pickled cucumber 20 g red onion 1 sheet of iceberg lettuce (approx. 20 g) 10 g BQQ sauce 10 g of ketchup 10 ml of oil 1 pinch of paprika powder, smoked Salt pepper Workload: Preparation time: Portion size:

medium about 30 minutes 1 serving

How to do it: 1. Wash the tomato and cut into thin slices. Peel the red onion and cut into thin rings or strips. Also cut the pickle into thin slices. Wash the lettuce leaf and shake it dry. 2. Put the minced meat together with a little salt, pepper and smoked paprika powder in a bowl and knead well together. Then shape into a "burger patty". 3. Heat the oil in a pan. Put the burger in the hot pan and brown on both sides for about 6-8 minutes. In the last few minutes, add the bacon to the pan and leave it out until crispy. Place the cheese on the meat so that it melts easily. 4. Bake the burger bun as you like. Then cut open, brush the lower side with the ketchup and place the lettuce leaf on top.

5. Now put the burger meat on the lettuce and cover with the tomatoes, onions and cucumber. Finally pour the BBQ sauce over it, close the lid and enjoy. Nutritional information for 1 serving 500 kcal 25.8 g 35,, 7 g 30.2 g

Tomato and mozzarella sandwich Ingredients for 1 sandwich Ingredients: 2 slices of sandwich wholemeal toast (approx. 38 g each) 50 g tomato 50 g avocado 3 g fresh basil, finely chopped 30 g light mozzarella 10 ml of oil Salt pepper low approx. Preparation time: minutes Portion size: 1 serving Workload:

15

How to do it: 1. Cut the avocado pulp into thin slices. Wash the tomato and cut into thin slices. Drain the mozzarella well and pat dry thoroughly. Then dice or cut into slices. 2. Cover a slice of toast with tomatoes and avocado slices, sprinkle with the chopped basil and season with salt and pepper. 3. Spread the mozzarella on top and close with the second slice. 4. Heat the oil in a pan and toast the sandwich evenly on both sides until the cheese begins to melt and the bread is golden brown. Nutritional information for 1 serving 411 kcal 22.4 g 33.1 g 14.1 g

Greek vegetable wrap with feta Ingredients for 1 wrap Ingredients: 1 wheat tortilla wrap (approx. 72 g) 30 g chickpeas (jar / can, drained weight) 25 g feta cheese light 20 g tomato 15 g romaine lettuce 20 g spring onions 5 g fresh parsley 2 g fresh mint, chopped 2 g fresh garlic 1 g lemon peel zest 50 g Greek yogurt (10% fat) 10 ml lemon juice 5 ml of olive oil 1 pinch of ground cumin 1 pinch of chili powder Salt pepper Workload: Preparation time: Portion size:

medium about 40 minutes 1 serving

How to do it: 1. Put the chickpeas in a colander, rinse thoroughly and drain well. Wash and core the tomato and cut into small cubes. Wash the lettuce and cut into fine strips. Clean the spring onion and cut into fine rings. Peel garlic and chop finely. 2. Heat the oil in a small pan. Add half of the spring onions and the garlic and sauté briefly. Add the tomatoes, chickpeas and lemon zest, stir well and deglaze with the lemon juice. Season with salt, pepper, cumin and a pinch of chili powder. Cool for a good 20 minutes and let it steep.

3. Meanwhile, put the feta cheese in a small bowl and mash it with a fork. Add the yogurt and the chopped mint and stir well. Season to taste with salt and pepper. 4. Heat the wrap as you like. Then spread the yoghurt evenly and top with the chickpea filling. Sprinkle with the chopped parsley, fold in, roll up and enjoy. Nutritional information for 1 serving 440 kcal 16.5 g 47.8 g 19.3 g

Quick ham sandwich Ingredients for 2 sandwiches Ingredients: 4 slices of wholemeal toast (approx. 25 g each) 100 g light cream cheese (0.2% fat) 20 g table horseradish 100 g cooked ham, extremely fine 80 g tomato 30 g rocket Salt pepper Workload: low Preparation time: about 10 minutes Portion size: 1 serving How to do it: 1. Wash the tomato and cut into thin slices. Wash the rocket and shake dry well. 2. Put the cream cheese together with the horseradish in a small bowl and stir well. Season to taste with salt and pepper. 3. Toast the toast bread as you like. Then distribute the cream cheese evenly on all slices. 4. Spread the rocket on two slices of toast. Top with the boiled ham and tomatoes. Close with the rest of the toast and enjoy. Nutritional information for 2 sandwiches 496 kcal 12.1 g 53.0 g 31.0 g

Greek pita bag Ingredients for 1 sandwich Ingredients: 1 pita bread (approx. 67 g) 75 g red pepper 50 g tomato 50 g cucumber 15 g rocket 3 black olives (approx. 10 g, pitted) 30 g light cream cheese (0.2% fat) 30 g light feta cheese 20 g Greek yogurt (10% fat) 1 pinch of dried dill 1 pinch of garlic powder Salt pepper Workload: Preparation time: Portion size:

low approx. minutes 1 serving

15

How to do it: 1. Wash the peppers, remove the stems and seeds and cut into small cubes. Wash the tomato and cucumber and also cut into small cubes. Wash the rocket and shake dry well. Cut the olives into thin rings. Crumble the feta cheese with your hands. 2. Mix the cream cheese with the yoghurt and season with salt, pepper, garlic and dill. 3. Bake the pita bread. Then spread with the sauce and fill with rocket, paprika, olives and cheese. Pour the rest of the sauce over it and enjoy.

Nutritional information for 1 serving 330 kcal 7.8 g 42.7 g 16.1 g

Pizza, fries & Co.

Vegetable mini pizzas Ingredients for 10 mini pizzas (7 cm Ø) Ingredients: 75 g eggplant 60 g zucchini 50 g yellow pepper 20 g red onion 2 g fresh garlic 150 g chunky tomatoes (can) 10 g tomato paste 60 g warm water 5 ml of olive oil 60 g light feta cheese 50 g wholemeal spelled flour 50 g spelled flour type 630 5 g fresh yeast 1 pinch of dried oregano 1 pinch of dried rosemary 1 pinch of thyme 1 pinch of erythritol Salt pepper medium approx. 1 hour 40 Preparation time: min. Portion size: 10 servings Workload:

How to do it: 1. Put the yeast together with the warm water in a cup and stir until the yeast has dissolved. 2. Put both types of flour together with a little salt in a bowl and mix together. Add the yeast water and knead into an even dough. If it is too firm, just add a little more water. Then cover and let rise for a good 30 minutes. 3. Meanwhile, rinse eggplant, zucchini and bell pepper, pat dry

and cut into small, even cubes. Peel the onion and cut into fine strips, peel and finely chop the garlic. 4. Heat the oil in a small pan. Add the eggplant, zucchini, bell pepper, onion and garlic and fry briefly. Add tomato paste, toast briefly and deglaze with the chunky tomatoes. Season to taste with the spices, salt, pepper and a pinch of Xucker Light and remove from the heat. 5. Drain the feta cheese well and cut into small cubes. 6. Preheat the oven to 200C convection or 220 ° C top and bottom heat. 7. Place the dough on a lightly floured work surface and divide into 10 equal parts. Grind each piece of dough into a nice round ball. Then roll out the individual dough balls to a diameter of about 7 cm and place them on a baking sheet lined with baking paper. 8. Spread the vegetable sauce evenly on all pizzas, sprinkle with the feta cheese and bake in the preheated oven for about 12-15 minutes. Nutritional information for 1 mini pizza 61 kcal 1.5 g 8.0 g 3.4 g

Low-carb french fries Ingredients for 1 serving Ingredients: 125 g zucchini 125 g kohlrabi 1 tbsp oil 25 g almond flour 25 g parmesan cheese Salt, pepper, paprika powder Workload: Preparation time: Portion size:

low about 45 minutes 1 serving

How to do it: 1. Preheat the oven to 200 ° C fan oven or 220 ° C top / bottom heat. 2. Wash the zucchini. Peel the kohlrabi and cut both into fingerthick sticks. 3. Put the oil, almond flour, parmesan and the spices in a large bowl. Swirl the zucchini and kohlrabi sticks in it and then transfer them to a baking sheet lined with baking paper. 4. Bake in the preheated oven for about 15-20 minutes until golden brown. 5. Check the firmness of the vegetables in between, as they should not be too firm or too soft. 6. A delicious homemade dip goes well with it. Nutritional information for 1 serving 353 kcal 23.9 g 3.3 g 23.3 g

Flea seed pizza with spinach Ingredients for 1 pizza Ingredients: 1 egg (M) 75 g Gouda cheese, grated 5 g psyllium husks 150 g tomato 30 g baby spinach 30 g cooked ham 60 g mozzarella Workload: Preparation time: Portion size:

low about 40 minutes 1 serving

How to do it: 1. Preheat the oven to 200 ° C fan oven or 220 ° C top / bottom heat. 2. Put the egg in a bowl and whisk. Add the grated cheese and psyllium husks and mix into a kind of batter. The dough should be viscous. 3. Place the finished dough on a baking sheet lined with baking paper or in a round pizza tin and spread it on. 4. Bake in the preheated oven on the top shelf for about 10 minutes, until the pizza base has a golden yellow edge. 5. In the meantime, wash the tomatoes and the spinach leaves, drain the mozzarella and cut into slices with the tomatoes. 6. Cover the pre-baked pizza base with tomato slices, spinach and mozzarella, season with pepper, salt and herbs to taste and bake for another 5 - 10 minutes. Nutritional information for 1 pizza 495 kcal 30.6 g 7.0 g 44.9 g

Ham toast with mushrooms Ingredients for 2 toasts Ingredients: 2 slices of sandwich wholemeal toast (approx. 38 g each) 50 g fresh mushrooms 60 g cooked ham 50 g grated light pizza cheese 30 ml of orange juice 20 g tomato paste 1 pinch of dried oregano Salt pepper Workload: Preparation time: Portion size:

low about 20 minutes 1 serving

How to do it: 1. Preheat the oven to 160 ° C fan oven or 180 ° C top and bottom heat. 2. Cut the ham into cubes. Clean the mushrooms and cut into thin slices. 3. Put the tomato paste together with the orange juice, salt, pepper and some oregano in a bowl and stir well. 4. Brush the toast with the tomato paste, cover with ham and mushrooms and sprinkle with the grated cheese. 5. Bake in the preheated oven for about 8-10 minutes. Nutritional information for 2 toasts 447 kcal 14.7 g 40.5 g 34.2 g

Low-carb tuna pizza with corn Ingredients for 1 pizza Ingredients: 1 can of tuna (in its own juice) 1 egg (M) 30 g Gouda cheese, grated 30 g corn (can) 4 zucchini slices 40 g onion Salt pepper Workload: Preparation time: Portion size:

low about minutes 1 serving

45

How to do it: 1. Preheat the oven to 180 ° C fan oven or 200 ° C top / bottom heat. 2. Drain and drain the tuna and place in a small bowl. 3. Whisk the egg with salt and pepper and add to the tuna. Mix well and spread on a baking sheet lined with baking paper (about ½ cm thick). Bake in the preheated oven for about 15 minutes. 4. Cut the onion into fine strips. 5. After 15 minutes of baking, take the "tuna bottom" out of the oven, cover with the zucchini slices, onions and corn and sprinkle with grated cheese. 6. If desired, season with oregano and bake for another 15 minutes.

Nutritional information for 1 serving 422 kcal 17.7 g 7.5 g 55.8 g

Turkish pizza Ingredients for 1 serving Ingredients for the dough: 50 g wheat flour (type 550) 2 g fresh yeast 5 g plain yogurt (1.5% fat) 30 g of warm water 5 g of olive oil salt Ingredients for the topping: 35 g lean ground beef 120 g light green pointed peppers 15 g tomato 10 g onion 2 g fresh garlic 3 g fresh flat-leaf parsley, roughly chopped 10 g tomato and pepper pulp 5 ml of oil 1 pinch of paprika powder, noble sweet 1 pinch of ground cumin Salt pepper Ingredients for the filling: 20 g iceberg lettuce 20g tomato 20 g cucumber 15 g grated red cabbage 10 g onion 3 g fresh garlic 50 g plain yogurt (1.5% fat) 5 ml lemon juice 1 pinch of dried dill

Salt pepper Workload: medium Preparation time: about 1.5 hours Portion size: 1 serving How to do it: 1. For the dough, dissolve the yeast in the warm water and place in a bowl with the flour, yoghurt and salt and knead. Add the oil and knead into a smooth dough. Cover and let rise for 30-60 minutes. 2. Meanwhile, prepare the vegetables for the topping. Wash, core and finely dice the peppers. Wash the tomatoes and also dice them. Peel onion and garlic and chop finely. 3. Put the minced meat in a bowl. Add the tomato, paprika, onion, garlic, paprika pulp, oil, salt and the spices and mix everything together well. 4. For the filling, wash the lettuce and cut into thin strips. Dice the tomato and cucumber, peel the onions and cut into fine strips. Peel and squeeze the garlic, stir together with the yogurt, lemon juice, a pinch of salt and dried dill. 5. Place the dough on a lightly floured work surface, knead briefly and grind round. Roll out the dough ball to a diameter of about 20 cm. 6. Heat a coated pan. Place the dough in the pan and brush with the minced meat mixture. Cover with a lid and bake for about 4 minutes over medium heat. 7. Cover the finished pizza with the salad and vegetables, spread the yogurt over it and enjoy. Nutritional information for 1 serving 403 kcal 12.1 g 50.7 g 19.2 g

Simple sweet potato fries Ingredients for 1 serving Ingredients: 250 g sweet potato 20 ml of oil 1 pinch of paprika powder, noble sweet 1 pinch of paprika powder, smoked salt Workload: Preparation time: Portion size:

low about 30 minutes 1 serving

How to do it: 1. Preheat the oven to 180 ° C fan oven or 225 ° C top and bottom heat. 2. Wash the sweet potato, cut into slices and then cut into even sticks. 3. Put in a bowl, pour the oil over it and mix well. 4. Place the sweet potato fries on a baking sheet lined with baking paper and distribute evenly. The fries shouldn't be on top of each other. 5. Bake in the preheated oven for about 25 minutes until golden brown, turning occasionally. 6. Season the finished sweet potato fries with paprika powder and salt and enjoy. Nutritional information for 1 serving 339 kcal 14.1 g 50.0 g 4.0 g

Cauliflower pizza with ham Ingredients for 1 pizza Ingredients: 200 g cauliflower 20 g red cocktail tomatoes 15 g fresh mushrooms 3 g fresh basil, finely chopped 30 g cooked ham 60 g light mozzarella 10 g grated Gouda (45% fat) 20 g chunky tomatoes (can) 1 egg (S) 3 g light almond flour 1 pinch of dried oregano Salt pepper Workload: Preparation time: Portion size:

medium about 1.5 hours 1 serving

How to do it: 1. Preheat the oven to 180 ° C fan oven or 200 ° C top and bottom heat. 2. Clean the cauliflower, roughly cut into florets and grate finely with a food processor (rice grain size). Place on a baking sheet lined with baking paper and roast in the preheated oven for about 10 minutes. Let it cool down a little, put it in a clean tea towel and squeeze it out properly. 3. Put the cauliflower in a bowl, add the egg, almond flour and the grated Gouda cheese and mix well. Season with salt and pepper. 4. Place the dough on a baking sheet lined with baking paper and shape into a round base about 18 cm in diameter. Pre-bake in the preheated oven for about 10-12 minutes. 5. Wash the cherry tomatoes and cut them into slices. Clean the

mushrooms and cut into thin slices. Cut the ham into strips. Drain the mozzarella well and dice finely. Mix the chunky tomatoes with salt, pepper and a pinch of oregano. 6. Brush pre-baked base with the sauce, cover with ham, tomatoes and mushrooms and sprinkle with the mozzarella. Bake in the preheated oven for about 10-12 minutes. 7. Sprinkle the finished pizza with the chopped basil and enjoy. Nutritional information for 1 serving 317 kcal 14.3 g 8.4 g 32.1 g

Kohlrabi fries Ingredients for 1 serving Ingredients: 200 g kohlrabi 15 g of liquid coconut oil 1 g paprika powder, noble sweet 1 g curry powder Salt pepper Workload: low Preparation time: about 45 minutes Portion size: 1 serving How to do it: 1. Preheat the oven to 250 ° C top and bottom heat. 2. Wash, peel and slice kohlrabi. Then cut into even sticks. 3. Put in a bowl, pour the coconut oil and spices over it and mix well. 4. Place the kohlrabi fries on a baking sheet lined with baking paper and distribute evenly. The fries shouldn't be on top of each other. 5. Bake in the preheated oven for about 20 minutes until golden brown. Turn it every now and then. 6. Enjoy the finished kohlrabi fries with any dip. Nutritional information for 1 serving 186 kcal 14.4 g 8.3 g 4.1 g

Wrap pizza with vegetables Ingredients for 1 pizza Ingredients for the wrap pizza: 1 wheat tortilla wrap (approx. 72 g) 50 g zucchini 50 g yellow pepper 40 g fresh green asparagus 40 g red cocktail tomatoes 10 g rocket 5 g hot peppers, medium hot 30 g grated pizza cheese Ingredients for the tomato sauce: 100 g tomato 20 g onion 2 g fresh garlic 5 g of oil 5 g tomato paste Salt pepper low about Preparation time: minutes Portion size: 1 serving Workload:

30

How to do it: 1. Preheat the oven to 200 ° C fan oven or 220 ° C top and bottom heat. 2. Wash the vegetables for the pizza. Cut the zucchini into thin slices, cut the paprika into thin strips, remove the asparagus ends and cut the asparagus into pieces about 3cm long. Halve tomatoes, cut peppers into thin rings. Wash the rocket and shake dry. 3. For the tomato sauce, wash and finely dice the tomatoes. Peel onion and garlic and chop finely. Finely puree together with the

tomato paste, salt and pepper. 4. Brush the wrap with the sauce. Top with zucchini, paprika, asparagus, tomatoes and peppers, sprinkle with the grated cheese and bake in the preheated oven for about 8-10 minutes. 5. Top the finished pizza with the rocket and enjoy. Nutritional information for 1 serving 456 kcal 13.6 g 52.9 g 22.0 g

Sweet potato fries with beetroot dip Ingredients for 1 serving Ingredients for the fries: 1 serving of sweet potato fries (recipe in the book) Ingredients for the beetroot dip: 30 g light cream cheese (0.2% fat) 30 g plain yogurt (1.5% fat) 10 g beetroot (cooked) 3 g fresh chives, cut into small rolls 10 g chopped walnuts Salt pepper Workload: Preparation time: Portion size:

low about 30 minutes 1 serving

How to do it: 1. Put the cream cheese, cream loaf, chives and the chopped walnuts in a small bowl and stir well together. 2. Roughly grate the beetroot and add to the cream cheese cream. Season with salt and pepper and stir well. 3. Enjoy the finished dip with the sweet potato fries. Nutritional information for 1 serving 493 kcal 26.0 g 54.8 g 7.4 g

Mini pizza with spinach & prawns Ingredients for 1 pizza Ingredients for the dough: 60 g wholemeal spelled flour 1.5 g dry yeast 0.5 g baking powder 40 ml buttermilk 5 g of oil 1 pinch of dried thyme 1 pinch of salt Ingredients for the topping: 100 g prawns (ready to cook, without shell) 30 g red cocktail tomatoes 20 g baby spinach 15 g onion 5 g chives, cut into small rolls 3 g parsley, finely chopped 3 g fresh garlic 30 g light mozzarella 40 g light cream cheese (0.2% fat) 5 g of oil Salt pepper Workload: Preparation time: Portion size:

medium about 45 minutes 1 serving

How to do it: 1. Preheat the oven to 240 ° C top and bottom heat. 2. Put the dry ingredients for the dough in a bowl and mix together. Add the buttermilk and oil and knead into a smooth dough. Cover and let rest for a good 30 minutes. 3. Meanwhile, wash the tomatoes and cut them in half. Wash the

spinach and shake dry. Peel onion and chop finely. Peel garlic and chop finely. Drain the mozzarella well and cut into small cubes. 4. Put the cream cheese together with the chives and the parsley in a small bowl, season with salt and pepper and mix everything together well. 5. Heat the oil in a pan. Add onions and garlic and sweat until translucent. Add the tomatoes and prawns and fry for about 2-3 minutes. Season with salt and pepper, add the spinach and let it collapse. Take off the stove and let cool down a bit. 6. In the meantime, roll out the pizza dough evenly on a lightly floured work surface and place on a baking sheet lined with baking paper. Brush with the cream cheese, spread the spinach pan on top and sprinkle with the mozzarella. 7. Bake in the preheated oven for about 8-10 minutes. Nutritional information for 1 serving 470 kcal 15.0 g 44.8 g 32.0 g

Quick chicken tacos Ingredients for 1 serving (2 tacos) Ingredients: 150 g chicken breast fillet 100 g tomato 30 g cucumber 30 g romaine lettuce 2 taco shells (approx. 12 g each) 25 g grated cheddar 40 g mild salsa sauce (finished product) 5 ml of oil 1 pinch of paprika powder, noble sweet 1 pinch of chili flakes 1 pinch of ground cumin Salt pepper Workload: low Preparation time: approx. 25 minutes Portion size: 1 serving How to do it: 1. Rinse the chicken breast fillet with cold water, pat dry and clean if necessary. Then cut into thin strips. 2. Wash the tomato and cucumber and cut into small cubes. Wash the lettuce, shake it dry and cut into thin strips. 3. Heat the oil in a pan. Add the chicken and fry until golden brown. Season with paprika powder, chili flakes, cumin, salt and pepper. 4. Line the taco shells with lettuce, place the chicken, cucumber and tomatoes on top, spread the salsa on top and enjoy. Nutritional information for 2 tacos 443 kcal 19.2 g 22.5 g 44.8 g

Chicken nuggets Ingredients for 1 serving Ingredients: 125 g chicken breast fillet 1 egg (S) 15 g plain yogurt (1.5% fat) 25 g crumbled corn flakes, unsweetened 10 g flour (type 405) Salt pepper Workload: Preparation time: Portion size:

low about 40 minutes 1 serving

How to do it: 1. Preheat the oven, including the baking tray, to 180 ° C fan oven or 200 ° C top and bottom heat. 2. Rinse the chicken with cold water, clean if necessary and pat dry well. Cut into nuggets form and season with salt and pepper. 3. Put the egg together with the yoghurt in a small bowl and stir well. Place the flour and corn flakes in separate bowls. 4. Roll the chicken nuggets in flour, then in the egg and then in the corn flakes. Place the nuggets in the preheated oven on the hot tray and bake for a good 20-25 minutes until golden brown. 5. Enjoy the finished chicken nuggets with any dip.

Nutritional information for 1 serving 329 kcal 6.3 g 29.7 g 37.9 g

Cheeseburger wrap pizza Ingredients for 1 pizza Ingredients: 1 wheat tortilla wrap (approx. 72 g) 125 g lean ground beef 20 g onion 15 g pickles 100 g of chunky tomatoes 30 grams of grated cheddar 1 teaspoon rapeseed oil 1 teaspoon ketchup 1 teaspoon mustard Salt pepper Workload: Preparation time: Portion size:

low approx. 25 minutes 1 serving

How to do it: 1. Preheat the oven to 170 ° C fan oven or 190 ° C top and bottom heat. 2. Peel the onions and finely dice them. Also cut the pickled cucumber into small cubes. 3. Put the chunky tomatoes in a small bowl and season with salt and pepper. 4. Heat the oil in a small pan. Add the minced meat and fry until crumbly. Season with salt and pepper. 5. Spread the tomato sauce on the wrap. Top with the minced meat, onions and cucumber, sprinkle with the ketchup and mustard and sprinkle with the cheese. 6. Bake in the preheated oven for about 8-10 minutes. Nutritional information for 1 serving 486 kcal 21.3 g 39.8 g 33.6 g

Apple wrap with goat cheese Ingredients for 1 wrap Ingredients: 1 wheat tortilla wrap (approx. 72 g) 50 g brown mushrooms 30 g apple 10 g red onion 20 g goat cream cheese 5 ml milk (1.5% fat) 5 g honey 10 g chopped walnuts 1 pinch of dried thyme Salt pepper Workload: low Preparation time: about 20 minutes Portion size: 1 serving How to do it: 1. Preheat the oven to 180 ° C fan oven or 200 ° C top and bottom heat. 2. Clean the mushrooms and cut into thin slices. Peel the onion and cut into thin strips. Wash the apple, quarter the core and cut into slices. 3. Put the cream cheese together with the milk in a small bowl and stir well. Season with salt, pepper and thyme. 4. Brush the tortilla wrap with the cream cheese. Spread the mushrooms, apples and onions evenly on top and sprinkle with the chopped walnuts. 5. Bake in the preheated oven for about 8-10 minutes. 6. Drizzle the finished wrap with the honey and enjoy. Nutritional information for 1 serving 392 kcal 15.9 g 49.0 g 13.2 g

Small broccoli mozzarella pizza Ingredients for 1 pizza Ingredients for the floor: 175 g broccoli 1 egg (M) 15 g grated parmesan (32% fat) 15 g grated mozzarella 1 pinch of nutmeg Salt pepper Ingredients for the topping: 30 g grated mozzarella 25 g of pureed tomatoes Salt pepper Workload: Preparation time: Portion size:

Low about 45 minutes 1 serving

How to do it: 1. Preheat the oven to 180 ° C fan oven or 200 ° C top and bottom heat. 2. Clean the broccoli and roughly cut into pieces. Put in a food processor and mince until it's about the size of rice. Put in a baking dish and cook in the preheated oven for about 5 minutes. Then let it cool down a little. 3. Put the slightly cooled broccoli in a clean tea towel and squeeze it out vigorously. Place in a bowl with the egg and cheese and mix well. Season with salt, pepper and a pinch of nutmeg. 4. Place the dough on a baking sheet lined with baking paper and spread in a circle, about 1 cm thick. Bake in the preheated oven for about 10-12 minutes until light brown. 5. Season the tomatoes with salt, pepper and a pinch of oregano. Now brush the broccoli base with the tomato sauce,

spread the mozzarella over it and bake for another 10-12 minutes. Nutritional information for 1 serving 331 kcal 20.2 g 7.0 g 27.4 g

Mexican fajita Ingredients for 1 fajita wrap Ingredients: 1 wheat tortilla wrap (approx. 62 g each) 100 g chicken breast fillet 50 g red pepper 50 g yellow pepper 35 g avocado 20 g onion 20 g red cocktail tomatoes 3 g fresh coriander, finely chopped 2 g fresh garlic 15 g plain yogurt (1.5% fat) 10 ml of olive oil 5 ml lime juice 2 g lime zest zest 1 pinch of dried thyme 1 pinch of paprika powder, noble sweet 1 pinch of cumin 1 pinch of chili flakes Salt pepper Workload: Preparation time: Portion size:

Low approx. minutes 1 serving

25

How to do it: 1. For the guacamole, put the avocado pulp in a small bowl and finely mash it with a fork. Peel, squeeze the garlic and add to the avocado. Add the sour cream, lime juice, lime zest, chili flakes, salt and pepper and stir well together. Place in the refrigerator until ready to be eaten. 2. Rinse the chicken, pat dry, clean if necessary and cut into strips. Wash the peppers and cut into strips. Peel the onions and

cut into fine strips. Wash and quarter the tomatoes. 3. Heat the oil in a pan. Add the chicken and fry it nicely. Add paprika and onions and sauté with. Season with salt, pepper, cumin, paprika, thyme and a pinch of chili flakes and stir well. 4. Heat the tortilla wrap to taste. Brush with the guacamole, top with the chicken and vegetables, sprinkle with the coriander, roll up and enjoy. Nutritional information for 1 serving 497 kcal 20.7 g 43.8g 32.1 g

Fiery chicken nuggets Ingredients for 1 serving Ingredients: 150 g chicken breast fillet 10 ml of oil 1 egg (S) 25 g tortilla chips, crumbled 10 g flour (type 405) 1 pinch of paprika powder, noble sweet 1 pinch of chili flakes Salt pepper Workload: Preparation time: Portion size:

low about 50 minutes 1 serving

How to do it: 1. Rinse the chicken breast fillet, clean if necessary and pat dry well. Cut into nuggets of any size and season with salt and pepper. Place the crumbled tortilla chips, flour and egg in separate bowls. Whisk the egg well then mix the flour with a pinch of chili flakes and paprika powder. 2. Now roll the pieces of meat one after the other in the flour, egg and the chips. Heat the oil in a non-stick pan and fry the nuggets all over until golden brown. 3. Enjoy the finished chicken nuggets with the potato wedges. Nutritional information for 1 serving 460 kcal 20.9 g 24.7 g 42.6 g

Low-carb tuna pizza with feta Ingredients for 1 pizza Ingredients: 120 g tuna (in its own juice) 40 g red onion 40 g red cocktail tomatoes 60 g grated Gouda light 35 g Feta Light 60 g natural Skyr 30 g of pureed tomatoes 25 g tomato paste 1 egg (M) 1 pinch of dried oregano Salt pepper Workload: Preparation time: Portion size:

low about 40 minutes 1 serving

How to do it: 1. Preheat the oven to 160 ° C fan oven or 180 ° C top and bottom heat. 2. Put the egg in a small bowl, season with a pinch of salt and pepper and whisk well. Add the grated cheese and skyr and mix well. Put the mixture in the form of a pizza on a baking sheet lined with baking paper and bake in the preheated oven for about 12-15 minutes. 3. Meanwhile, drain the tuna and drain well. Roughly chop with a fork. Peel the onion and cut into fine rings. Wash tomatoes and cut in half. Cut the feta cheese into small cubes or crumble it with your hands. 4. Mix the tomatoes with the tomato paste and season with salt, pepper and a pinch of oregano. 5. Take the pizza crust out of the oven and brush with the tomato sauce. Spread the tuna, tomatoes and onions on top and sprinkle

with the feta cheese. Bake in the preheated oven for another 15 minutes. Tip: This pizza dough doesn't get really crispy, but it tastes very good. Nutritional information for 1 serving 498 kcal 19.3 g 13.3 g 68.5 g

Zucchini margherita pizza Ingredients for 1 pizza Ingredients: 330 g zucchini 15 g onion 2 g fresh garlic 1 g fresh red chili 1 g fresh basil, roughly chopped 130 ml of pureed tomatoes 65 g grainy cream cheese (4.5 g fat) 35 g grated mozzarella light 1 egg (M) 5 ml of oil 1 pinch of dried oregano Salt pepper Workload: Preparation time: Portion size:

low about 30 minutes 1 serving

How to do it: 1. Preheat the oven to 200 ° C fan oven or 220 ° C top and bottom heat. 2. Wash the zucchini, chop them roughly and grate finely with the help of a kitchen grater or a food processor. Salt well, stir well and let steep for a good 10-15 minutes. 3. Peel and roughly dice the onion. Peel and roughly chop the garlic, wash the chili and roughly chop it. 4. Heat the oil in a small saucepan. Add onion, garlic and chili and fry until hot. Add the tomatoes and basil and season with salt and pepper. Purée finely with a hand blender. 5. Squeeze the zucchini vigorously (this works very well with a clean tea towel). Place in a bowl with the egg and grainy cream cheese and mix well. 6. Place the zucchini mixture on a baking sheet lined with baking

paper and spread evenly. Bake in the preheated oven for a good 20 minutes. 7. Brush the pre-baked base with the tomato sauce, spread the grated cheese over it and sprinkle with a pinch of oregano. Bake for another 12-15 minutes. Nutritional information for 1 serving 358 kcal 17.7 g 17.7 g 31.1 g

Simple oven frieze Ingredients for 1 serving Ingredients: 250 g potatoes 20 ml of oil 1 pinch of paprika powder Salt

Workload: Preparation time: Portion size:

low about 60 minutes 1 serving

How to do it: 1. Preheat the oven to 160 ° C fan oven or 180 ° C top and bottom heat. 2. Wash the potatoes, cut them into slices and then cut them into even sticks. Place in a bowl of water for about 10-15 minutes. 3. Drain the potatoes, drain well and pat dry thoroughly with a paper towel. Put in a bowl, pour salt, paprika and oil over it and mix well. 4. Place the fries on a baking sheet lined with baking paper and distribute evenly. The fries shouldn't be on top of each other. 5. Bake in the preheated oven for a good 50 minutes until golden brown, turning the fries about every 10 minutes. Nutritional information for 1 serving 302 kcal 14.1 g 36.5 g 5.0 g

Bottomless tuna pizza Ingredients for 1 pizza Ingredients: 250 g tuna (in its own juice) 80 g tomato 40 g paprika 40 g red onion 30 g grated light mozzarella 1 egg (L) 1 pinch of dried oregano 1 pinch of dried thyme 1 pinch of dried basil 1 pinch of garlic powder Salt pepper Workload: Preparation time: Portion size:

low about 40 minutes 1 serving

How to do it: 1. Preheat the oven to 160 ° C fan oven or 180 ° C top and bottom heat. 2. Drain the tuna and drain well. Put in a bowl and mince with a fork. Add the eggs, stir evenly and season with oregano, thyme, basil, salt and pepper. Spread on a baking sheet lined with baking paper in any shape and bake in the preheated oven for 15 minutes. 3. Meanwhile, wash the tomato and cut it into thin slices. Wash the peppers and cut into small cubes. Peel the onion and cut into fine strips. 4. Cover the tuna bottom with tomatoes, bell pepper and onion, sprinkle the cheese over it and bake for another 12-15 minutes.

Nutritional information for 1 serving

497 kcal

14.1 g

9.8 g

82.8 g

Quick salami wrap pizza Ingredients for 1 pizza Ingredients: 1 whole grain tortilla wrap (approx. 72 g) 20 g of pureed tomatoes 30 g light gratin cheese 40 g chicken salami 1 pinch of dried oregano 1 pinch of dried basil Salt pepper Workload: low Preparation time: about 20 minutes Portion size: 1 serving How to do it: 1. Preheat the oven to 190 ° C fan oven or 210 ° C top and bottom heat. 2. Place the tortilla wrap on a baking sheet lined with baking paper and brush with the tomatoes. Sprinkle with salt, pepper, oregano and a pinch of basil. 3. Top with the chicken salami, sprinkle with the cheese and bake in the preheated oven for about 8-12 minutes. Nutritional information for 1 serving 349 kcal 12.8 g 34.9 g 21.3 g

Cauliflower tacos Ingredients for 1 serving Ingredients: 80 g lean ground beef 150 g cauliflower 150 g tomato 30 g avocado 20 g onion 15 g rocket 5 g frozen herb mix 1 g fresh garlic 50 g grated Emmentaler light 50 g plain yogurt (1.5% fat) 20 g egg 10 ml of oil 1 pinch of paprika powder, noble sweet 1 pinch of ground cumin Salt pepper Workload: Preparation time: Portion size:

medium about 30 minutes 1 serving

How to do it: 1. Preheat the oven to 180 ° C fan oven or 200 ° C top and bottom heat. 2. Wash the cauliflower and chop it roughly. Put together with the egg, grated cheese, salt, pepper and some paprika powder in a food processor or blender and puree finely. 3. Place the cauliflower mixture on a parchment-lined baking sheet. Spread thinly in a circle and bake in the preheated oven for about 15-20 minutes. 4. In the meantime, wash the tomato and cut it into small cubes. Peel and dice the onion. Cut the avocado pulp into strips. Peel garlic and chop finely. Wash the rocket and shake

dry. 5. Mix the yoghurt with the herbs and season with salt and pepper. 6. Heat the oil in a pan. Add the minced meat, onions and garlic and fry until crumbly. Season with salt, pepper, paprika powder and cumin. 7. Fill the baked taco with rocket, meat, avocado and tomato, pour the yogurt over it and enjoy. Nutritional information for 1 serving 497 kcal 28.4 g 12.3 g 42.4 g

Chicken Breast Pizza Ingredients for 1 pizza Ingredients for the dough: 50 g wheat flour (type 550) 40 g of water 1 g salt Ingredients for the topping: 50 g red cocktail tomatoes 30 g spring onions 25 g black olives (pitted) 60 g smoked chicken breast slices 50 g light mozzarella 100 g of pureed tomatoes 1 pinch of dried oregano Salt pepper Workload: low Preparation time: about 50 minutes Portion size: 1 serving How to do it: 1. Preheat the oven to 200 ° C fan oven or 220 ° C top and bottom heat. 2. Put the ingredients for the dough in a bowl and knead into an even dough. Cover with a damp cloth and let rest for a good 30 minutes. 3. Meanwhile, clean the spring onions and cut into fine rings. Wash tomatoes and cut in half. Cut the olives into thin rings. Cut the chicken breast slices into fine strips. Drain the mozzarella well and cut into small cubes. 4. Season the tomatoes with salt, pepper and oregano. 5. Roll out the dough thinly on a lightly floured work surface. Place on a baking sheet lined with baking paper and brush with the tomato sauce. Spread the spring onions, chicken

breast, tomatoes and olives on top and sprinkle with the mozzarella. 6. Bake in the preheated oven for about 10-12 minutes. Nutritional information for 1 serving 390 kcal 9.6 g 43.1 g 30.5 g

Chicken durum Ingredients for 1 serving Ingredients for the flatbread: 40 g wheat flour (type 550) 30 g of water 1 g salt Ingredients for the filling: 100 g chicken breast fillet 100 g cucumber 80 g red cabbage 40 g tomato 20 g red onion 1 sheet of iceberg lettuce 30 g light feta 15 ml orange juice, with no added sugar 5 ml apple cider vinegar 5 ml white wine vinegar 5 ml of oil 1 pinch of paprika powder, noble sweet 1 pinch of ground cumin 1 pinch of cinnamon 1 pinch of chili flakes Salt pepper Ingredients for the sauce: 30 g plain yogurt (1.5% fat) 30 g creme légère 2 g honey 10 g fresh parsley, finely chopped 5 g chives, cut into small rolls 1 g lemon peel zest 1 pinch of dried dill Salt pepper

Workload: medium Preparation time: about 60 minutes Portion size: 1 serving How to do it: 1. Put the ingredients for the dough in a bowl and knead into an even dough. Cover with a damp cloth and let rest for a good 30 minutes. 2. In the meantime, wash the red cabbage and slice it into fine strips. Rinse the chicken in cold water, pat dry, clean if necessary and cut into thin strips. 3. Mix the red cabbage with the orange juice, vinegar and a pinch of salt. Knead vigorously with your hands and set aside to draw. 4. Peel the onion and cut into fine strips. Wash the tomato and cucumber and cut into small cubes. Wash the lettuce and shake dry. Drain the feta well and cut into small cubes. 5. Put the yoghurt and creme légère together with the parsley, chives, dill, lemon zest and honey in a small bowl and stir well. Season to taste with a pinch of salt. 6. Heat the oil in a pan and fry the chicken all around until golden brown. Season with paprika, cumin, cinnamon, chili flakes and a little salt. Remove from heat and set aside for a moment. 7. Roll out the dough ball on a lightly floured work surface to a diameter of about 30 cm. Bake in a non-stick pan over medium heat and no fat for about 1-2 minutes on each side. 8. Cover the finished flatbread with lettuce, red cabbage, tomatoes, onions, cucumber and the feta cheese, spread the meat on top and pour the yoghurt sauce over it. Fold it up, roll it up and enjoy.

Nutritional information for 1 serving 484 kcal 15.4 g 43.0 g 40.6 g

Pumpkin pizza with arugula Ingredients for 1 pizza Ingredients: 400 g butternut squash 300 g tomato 40 g rocket 10 g grated mozzarella 10 g grated parmesan (32% fat) 10 g chickpea flour 5 ml of olive oil 15 g crema di balsamic vinegar 1 egg (S) 1 pinch of dried thyme 1 pinch of nutmeg Salt pepper Workload: Preparation time: Portion size:

low about 50 minutes 1 serving

How to do it: 1. Preheat the oven to 180 ° C fan oven or 200 ° C top and bottom heat. 2. Wash the pumpkin, peel it and chop it roughly. Roughly grate with the help of a food processor or a kitchen grater. Add the mozzarella, parmesan and the chickpea flour to the pumpkin, mix well and season with salt, pepper, a pinch of nutmeg and thyme. 3. Put the pumpkin mixture in a springform pan (Ø 18 cm-20 cm) lined with baking paper, distribute evenly and press firmly. Brush with the olive oil and bake in the preheated oven for about 15 minutes. 4. Meanwhile, whisk the egg and season with salt and pepper. Wash the tomato and cut into thin slices. Wash the rocket and shake dry well. 5. After about 15 minutes, take the pumpkin base out of the oven

briefly. Poke evenly holes in the base with a fork, quickly pour the beaten egg over the base, distribute it evenly and bake for another 10-15 minutes. 6. Cover the finished pumpkin base with rocket and tomato slices, pour the balsamic cream on top and enjoy. Nutritional information for 1 pizza 489 kcal 14.1 g 60.7 g 22.4 g

Flax seed pizza with ham Ingredients for 1 pizza Ingredients: 35 g red pepper 15 g onion 50 g cooked ham 25 g of pureed tomatoes 35 g of flaxseed 35 g grated Edam (30% fat) 20 g grated parmesan (32% fat) 1 egg (S) 1 pinch of dried oregano 1 pinch of dried thyme Salt pepper Workload: low Preparation time: about 40 minutes Portion size: 1 serving How to do it: 1. Preheat the oven to 180 ° C fan oven or 200 ° C top and bottom heat. 2. Put the flax seeds together with the parmesan, egg and a little salt in a bowl and mix evenly. Place on a baking sheet lined with baking paper and spread in circles. Bake in the preheated oven for about 6-8 minutes until golden brown. 3. In the meantime, wash the peppers and cut into small cubes. Peel the onion and cut into fine strips. Dice the cooked ham. Season the tomatoes with salt, pepper and thyme. 4. Brush the pre-baked dough with the tomato puree, top with paprika, onion and ham and sprinkle with the grated cheese. Sprinkle with a pinch of oregano and bake for another 15-20 minutes. Nutritional information for 1 serving

437 kcal

28.4 g

6.6 g

40.9 g

Currywurst with sauce Ingredients for 1 serving Ingredients: 1 currywurst without casing (approx. 85 g) 15 g onion, finely chopped 10 g tomato paste 5 g plum jam 3 g hot mustard 100 ml of water 5 g of oil 2 g Worcester sauce 1 g red wine vinegar 5 g of brown sugar 1 g mild curry powder 1 pinch of garlic powder 1 pinch of cayenne pepper Salt pepper Workload: low Preparation time: about 20 minutes Portion size: 1 serving How to do it: 1. Put all ingredients except the currywurst and the oil in a blender and puree them finely. 2. Then put the sauce in a small saucepan, bring to the boil and simmer gently for about 5 minutes. 3. Heat the oil in a small pan. Fry the sausage on both sides until golden brown. 4. Pour the sauce over the finished currywurst, sprinkle with curry powder and enjoy. Nutritional information for 1 serving 332 kcal 25.6 g 11.8 g 12.2 g

Finger food & snacks

Tuna bruschetta Ingredients for 1 serving Ingredients: 1 wheat roll (approx. 60 g) 75 g tomato 20 g onion 3 g of garlic 60 g tuna (in its own juice) 10 ml of olive oil 1 pinch of dried oregano Salt pepper Workload: Preparation time: Portion size:

low about 30 minutes 1 serving

How to do it: 1. Preheat the oven to 180 ° C convection or 220 ° C top and bottom heat. 2. Peel the garlic and finely puree it together with 5 ml of olive oil and a pinch of salt. 3. Halve the roll and brush both halves with the garlic oil. Bake in the preheated oven for about 15 minutes until golden brown. 4. Wash the tomato, remove the stalk and cut into small cubes. Peel the onion and finely dice it. Drain the tuna and drain well. 5. Put tomatoes, onions, tuna and olive oil in a small bowl and mix together. Season with salt, pepper and a pinch of oregano. 6. Spread over the hot bun halves, bake for another 5 minutes and enjoy. Nutritional information for 1 serving 326 kcal 11.6 g 33.1 g 22.3 g

Baked vegetables with dip Ingredients for 1 serving Ingredients: 70 g carrots 70 g kohlrabi 70 g green asparagus 15 ml of olive oil 30 g quark (20% fat) 15 g plain yogurt (1.5% fat) 10 ml of sparkling mineral water 5 g mixed frozen herbs 5 ml lemon juice 1 pinch of xylitol Salt pepper Workload: Preparation time: Portion size:

low approx. 35 minutes 1 serving

How to do it: 1. Preheat the oven to 180 ° C fan oven or 200 ° C top / bottom heat. 2. Wash and peel the kohlrabi, carrots and asparagus. Remove the ends of the asparagus. Cut the vegetables into wedges or bitesized pieces. 3. Put everything in a bowl, mix with the olive oil and season with salt and pepper. 4. Place on a parchment-lined baking sheet and bake for about 25 minutes. 5. In the meantime, put the quark and yoghurt in a bowl and stir well together. Stir in the mineral water, herbs and lemon juice and season with salt, pepper and a pinch of xylitol. Nutritional information for 1 serving

218 kcal

14.4 g

13.1 g

7.7 g

Chicken summer roll with soy dip Ingredients for 1 summer roll Ingredients for the summer roll: 20 g cooked chicken breast fillet 20 g cucumber 15 g carrot 15 g iceberg lettuce 10 g spring onions 2 g fresh coriander, finely chopped 1 sheet of rice paper, (22 cm Ø, approx. 28 g)) 5 g sweet chili sauce 3 g fried onions Ingredients for the dip: 10 ml soy sauce 3 ml lemon juice 2 g powdered sugar 3 g toasted sesame seeds Workload: low Preparation time: about 20 minutes Portion size: 1 serving How to do it: 1. Put the ingredients for the dip in a small bowl and stir well together. 2. Cut the chicken into very fine strips or finely pluck it with your hands. 3. Wash the cucumber, remove the seeds with a spoon and cut the rest into thin strips. Wash, peel the carrot and cut into fine sticks. Wash the lettuce, shake it dry and cut into fine strips. Clean the spring onion and cut into fine rings. 4. Put the rice paper sheet on a large plate with warm water and let it soak for a moment. Place the soaked rice sheet on the work surface and spread the sweet chili sauce in the center.

5. With salad. Cover the coriander, cucumber, carrot, chicken, spring onion and the fried onions, fold the edges inwards and roll up the rice sheet firmly. 6. Enjoy with the dip. Nutritional information for 1 serving 194kcal 2.8 g 32.4 g 7.5 g

Chocolate avocado slices Ingredients for 1 serving Ingredients: 130 g avocado 50 g xylitol dark chocolate Salt flakes Workload: low Preparation time: approx. 25 minutes Portion size: 1 serving How to do it: 1. Melt the chocolate in the microwave or over a double boiler. 2. Cut the avocado pulp into wedges. 3. Cover the avocado wedges halfway with the chocolate and sprinkle with salt flakes. 4. Let the chocolate solidify briefly in the refrigerator and enjoy. Nutritional information for 1 serving 487 kcal 43.5 g 3.5 g 6.1 g

Cucumber rolls with quark Ingredients for 1 serving (8 rolls) Ingredients: 200 g cucumber 35 g yellow pepper 5 g frozen herb mix 100 g low-fat quark (0.2% fat) 30 g plain yogurt (1.5% fat) 1 pinch of paprika powder, noble sweet Salt pepper Workload: Preparation time: Portion size:

low about 30 minutes 1 serving

How to do it: 1. Wash the cucumber and slice lengthways into 8 slices. Wash and finely dice the peppers. 2. Mix the quark together with the yoghurt, diced paprika and herbs and season with salt and pepper. 3. Brush the cucumber slices with the quark, roll up, fix with a toothpick and enjoy. Nutritional information for 1 serving 136 kcal 1.2 g 11.7 g 15.2 g

Pizza waffles Ingredients for 1 serving (3 waffles) Ingredients: 60 g spelled flour (type 630) 80 g cooked ham 3 g baking powder 10 g tomato paste 10 g soft butter 1 egg (M) 20 ml tablespoons of sparkling mineral water 30 g light mozzarella 1 pinch of paprika powder, noble sweet 1 pinch of dried oregano Salt pepper low approx. Preparation time: minutes Portion size: 1 serving Workload:

25

How to do it: 1. Cut the ham into small cubes. Drain the mozzarella well, pat dry and dice finely. 2. Mix the flour with the baking powder. Add tomato paste, butter, egg, mineral water, paprika powder, oregano and a little salt and stir to form an even dough. Add the ham and the mozzarella and mix well. 3. Bake the dough in 3 equal portions in a hot waffle iron and enjoy. Nutritional information for 3 waffles 481 kcal 19.4 g 41.5 g 32.4 g

Celery sticks with tuna dip Ingredients for 1 serving Ingredients: 100 g tuna (in its own juice) 100 g celery sticks 15 g spring onions 6 g capers (glass) 50 g light cream cheese (0.2% fat) 60 g plain yogurt (1.5% fat) Salt pepper Workload: Preparation time: Portion size:

low about 20 minutes 1 serving

How to do it: 1. Drain the tuna and drain well. Finely chop capers. Clean the spring onion and cut into fine rings. 2. Put the cream cheese and yogurt in a small bowl and mix well together. Add the tuna, capers and the spring onions and mix everything together well. Season with salt and pepper and let it steep in the refrigerator. 3. In the meantime, wash the celery and remove the threads. Halve lengthways and cut into pieces about 5 cm long. 4. Enjoy the celery sticks with the tuna cream. Nutritional information for 1 serving 210 kcal 2.9 g 9.7 g 30.7 g

Tomato and mozzarella crostini Ingredients for 1 serving Ingredients: 1 slice of sandwich wholemeal toast (approx. 38 g each) 50 g cherry tomatoes 50 g light mozzarella 10 g green pesto 10 ml of olive oil Salt pepper Workload: low Preparation time: about 20 minutes Portion size: 1 serving How to do it: 1. Preheat the oven to 200 ° C fan oven or 220 ° C top and bottom heat. 2. Wash and quarter the tomatoes. Drain the mozzarella well and cut into small cubes. Mix the tomato and mozzarella together with 5 ml of olive oil, salt and pepper. 3. Brush the wholemeal toast with 5 ml olive oil and briefly toast in the preheated oven until golden brown. 4. Brush the toasted toast with the pesto, spread the tomato and mozzarella mixture on top and bake for another 2-3 minutes. 5. Cut the finished toast diagonally into 4 triangles and enjoy. Nutritional information for 1 serving 336 kcal 21.7 g 18.6 g 14.1 g

Quick cream cheese balls Ingredients for 1 serving (approx. 12 balls) Ingredients: 45 g whole grain rye bread 15 g fresh chives, cut into small rolls 12040 g light cream cheese (0.2% fat) 45 g roasted sesame seeds Salt pepper Workload: Preparation time: Portion size:

low about 30 minutes 1 serving

How to do it: 1. Put the bread in a blender and work it into crumbs. 2. Mix the cream cheese with half of the breadcrumbs, the chives and a pinch of salt and pepper and leave to stand in the refrigerator for about 5-10 minutes. 3. Put the remaining breadcrumbs with the sesame seeds in a small bowl and mix evenly 4. With a cold rinsed teaspoon, cut off the cream cheese mixture into 12 even portions and shape into balls with slightly damp hands. 5. Roll the cream cheese balls in the crumb mixture and enjoy. Nutritional information for 12 cream cheese balls 454 kcal 26.3 g 28.3 g 11.7 g

Oven carrots Ingredients for 1 serving Ingredients: 250 g carrots 30 ml of oil 20 g panko 30 g grated parmesan (32% fat) 1 pinch of garlic powder Salt pepper Workload: Preparation time: Portion size:

low about 30 minutes 1 serving

How to do it: 1. Preheat the oven to 180 ° C fan oven or 200 ° C top and bottom heat. 2. Wash the carrots, peel them as desired and quarter them lengthways. Cut into pieces about 5-6 cm long and place in a bowl. 3. Add the oil, parmesan, panko flour, garlic powder, salt and pepper and mix everything together thoroughly. 4. Place on a baking sheet lined with baking paper, distribute evenly and bake in the preheated oven for a good 15-20 minutes. After about half the cooking time, turn the carrots once. 5. Enjoy the finished carrots straight or with a dip as desired. Nutritional information for 1 serving 494 kcal 32.5 g 26.0 g 14.9 g

Couscous patties with yogurt dip Ingredients for 1 serving Ingredients: 50 g couscous 40 g grated Gouda Light 125 ml vegetable stock 70 g plain yogurt (1.5% fat) 3 g fresh flat-leaf parsley, finely chopped 10 ml of oil 1 egg (S) 1 pinch of paprika powder, noble sweet 1 pinch of chili flakes 1 pinch of ground cumin Salt pepper Workload: Preparation time: Portion size:

low approx. 25 minutes 1 serving

How to do it: 1. Put the couscous in a bowl. Bring the vegetable stock to the boil and pour over the couscous. Stir once, cover and let steep for about 10 minutes. 2. Meanwhile, mix the yoghurt with the chopped parsley and season with salt and pepper. Place in the refrigerator until ready to be eaten. 3. Add the grated cheese, egg, a pinch of paprika powder, chili flakes, cumin, salt and pepper to the couscous and mix well. 4. Shape patties of any size with slightly damp hands. Heat the oil in a pan and fry the couscous patties on both sides until golden brown. 5. Enjoy with the chilled yoghurt dip. Nutritional information for 1 serving 479 kcal 23.2 g 39.1 g 28.3 g

Fiery prawns with avocado cream Ingredients for 1 serving Ingredients: 65 g prawns 20 g red onion 3 g fresh red chili 20 g cucumber 30 g avocado (without core & shell) 2 g fresh coriander, chopped 10 g plain yogurt (1.5% fat) 15 g of pureed tomatoes 10 ml lime juice 3 g strawberry vinegar Salt pepper Workload: Preparation time: Portion size:

low about 2 hours 1 serving

How to do it: 1. Wash prawns and pat dry. In a small saucepan, bring 1 teaspoon of lime juice with 125 ml of water to the boil, add the prawns, bring to the boil and take out again. 2. Briefly chill in ice water and drain well. Put the prawns in a bowl, add 1 teaspoon of lime juice and mix well. Let it steep in the fridge for about 1 hour. 3. In the meantime, cut the onion into fine cubes. Core the chili pepper and dice very finely. Peel, core the cucumber and cut the pulp into small cubes. 4. Add the onions, chili and cucumber to the shrimp together with the tomatoes and mix well. Season with salt and pepper and let it steep again for 15-20 minutes. 5. Meanwhile, put avocado pulp in a bowl. Add the vinegar, yoghurt, salt and pepper and puree finely with a hand blender. 6. Then pour the avocado cream into a glass, spread the prawns

on top and pour the chopped coriander over it. Nutritional information for 1 serving 139 kcal 5.2 g 5.6 g 16.7 g

Simple tortilla muffins Ingredients for 6 muffins Ingredients: 220 g potatoes (without peel) 80 g onion 3 g fresh garlic 60 ml milk (1.5% fat) 15 ml of oil 2 eggs (M) 1 pinch of paprika powder, noble sweet Salt pepper Workload: Preparation time: Portion size:

low about 45 minutes 6 servings

How to do it: 1. Preheat the oven to 160 ° C fan oven or 180 ° C top and bottom heat. 6 Grease the wells of a muffin tin thinly or provide silicone molds. 2. Wash, peel and cut the potatoes into small cubes. Peel and dice the onion. Peel the garlic and press it through the press. 3. Whisk the eggs with the milk and season with salt, pepper and paprika powder. 4. Heat the oil in a pan. Add onion and garlic and sweat until translucent. Add the potatoes and fry them briefly. Season with salt, pepper and paprika. 5. Distribute the potato mixture evenly over the 6 muffin cases. Spread the egg-milk mixture evenly over the potatoes. 6. Bake in the preheated oven for a good 30 minutes and enjoy. Nutritional information for 1 muffin 74 kcal 3.5 g 6.9 g 3.4 g

Grilled tomato with feta cheese Ingredients for 1 serving Ingredients: 2 tomatoes (70 g each) 20 g feta cheese 2 g fresh garlic 5 ml of olive oil 1 pinch of dried thyme 1 pinch of dried oregano Salt pepper Workload: Preparation time: Portion size:

low about 20 minutes 1 serving

How to do it: 1. Crumble the feta cheese and place in a bowl. Finely chop the garlic and mix with a little thyme, oregano, salt and pepper. 2. Rinse the tomatoes, cut them in half and coat the cut surfaces thinly with olive oil. 3. Place tomatoes with the cut surfaces facing down in an aluminum grill tray and grill them briefly. Turn tomato halves over and grill for another 4 minutes. 4. Spread the feta mixture on the cut surfaces and grill briefly until the cheese is hot. 5. The whole thing can also be done in the oven under the grill function. Nutritional information for 1 serving 130 kcal 9.4 g 5.7 g 5.9 g

Meatballs with yogurt dip Ingredients for 1 serving Ingredients: 125 g ground turkey 20 g onion 10 g fresh flat leaf parsley, finely chopped 70 g Greek yogurt (2% fat) 35 g light feta cheese 1 egg (S) 10 ml of oil 10 g breadcrumbs 3 g gyros spice Salt pepper low approx. Preparation time: minutes Portion size: 1 serving Workload:

35

How to do it: 1. Peel onion and cut into fine cubes. Put the mince, parsley, egg, breadcrumbs, gyros spice and a pinch of salt in a bowl and mix well. Shape 5-6 balls of the same size from the mince. 2. Mash the feta cheese in a small bowl with a fork. Add the yoghurt, season with salt and pepper and stir well. 3. Heat the oil in a pan. Add the meatballs and fry them all around until golden brown. 4. Enjoy the finished meatballs with the yogurt dip. Nutritional information for 1 serving 498kcal 30.8 g 13.5 g 41.4 g

Polenta cheese cookies Ingredients for 1 serving (4 cookies) Ingredients: 50 g polenta semolina 35 g grated mountain cheese (45% fat) 100 ml milk (1.5% fat) 100 ml of water 10 g clarified butter 1 pinch of dried rosemary Salt pepper low approx. Preparation time: minutes Portion size: 1 serving Workload:

35

How to do it: 1. Put the milk in a saucepan with the water, a pinch of salt, pepper and rosemary and bring to the boil. Add the polenta semolina and simmer gently for 5 minutes. Stir every now and then. Remove from heat, stir in the cheese and stir well. Let cool for a few minutes. 2. Shape the polenta mixture into 4 equal-sized cookies. Heat the clarified butter in a pan and fry the polenta biscuits on both sides for 2-4 minutes until golden brown. 3. Enjoy the finished cookies pure or with any dip. Nutritional information for 4 cookies 442 kcal 22.4 g 41.8 g 16.5 g

Asian summer roll with vegetables Ingredients for 1 summer roll Ingredients for the summer roll: 1 sheet of rice paper (22 cm Ø, approx. 28 g) 35 g mango 25 g cucumber 10 g romaine lettuce 10 g spring onions 2 g fresh coriander, finely chopped 2 g fresh Thai basil, finely chopped 1 egg (S) 10 ml of oil 2 g soy sauce 1 pinch of chili flakes Ingredients for the dip: 10 g hoisin sauce 3 g lime juice 3 g roasted peanuts, finely chopped Workload: Preparation time: Portion size:

medium about 45 minutes 1 serving

How to do it: 1. Put ingredients for the dip in a small bowl and stir well together. 2. Whisk the egg together with the soy sauce and a pinch of chili flakes. 3. Heat oil in a pan. Add egg and let it set. Turn and cook for another 2-3 minutes. Take out of the pan and let cool down briefly. Then cut into thin strips. 4. Cut mango pulp into thin strips. Wash lettuce, shake it dry and cut into fine strips. Wash and peel the cucumber, halve lengthways and cut into strips. Clean the spring onion and cut

into fine rings. 5. Put rice paper sheet on a large plate with warm water and let it soak for a moment. Place the soaked rice sheet on the work surface and cover the center with lettuce, omelette strips, herbs, mango, cucumber and spring onions, fold the side edges inwards and roll up the rice sheet tightly. 6. Enjoy the finished summer roll with the dip. Nutritional information for 1 serving 313kcal 15.8 g 33.3 g 7.9 g

Cream cheese thaler Ingredients for 1 serving (4 thalers) Ingredients: 100 g of grainy cream cheese 60 g cocktail tomatoes 10 g fresh chives, cut into small rolls 5 g fresh parsley, finely chopped 30 g wholemeal spelled flour 10 ml of olive oil 1 pinch of chili flakes 1 pinch of dried oregano Salt pepper Workload: Preparation time: Portion size:

low about 20 minutes 1 serving

How to do it: 1. Wash, quarter and dice the cocktail tomatoes. 2. Put grainy cream cheese together with the chives, parsley, flour, 1 pinch of chili flakes, oregano, salt and pepper in a small bowl and stir well. Add the tomatoes and carefully fold in. 3. Heat the oil in a pan. Pour cream cheese mixture into the pan in four equal portions and bake for about 5 minutes on each side until golden brown. 4. Enjoy the finished thalers pure or with any dip. Nutritional information for 4 thalers 299 kcal 14.7 g 23.7 g 16.2 g

Apple wedges with peanut butter Ingredients for 1 serving Ingredients: 130 g apple 20 g peanut butter 10 g chopped peanuts Workload: low Preparation time: about 10 minutes Portion size: 1 serving How to do it: 1. Rinse apple thoroughly, dry it well and cut it into fine wedges. 2. Brush apple wedges halfway with peanut butter and sprinkle with chopped peanuts. 3. Cool as you like or enjoy straight away. Nutritional information for 1 serving 255 kcal 15.1 g 22.8 g 8.3 g

Mushrooms with a garlic and herb sauce Ingredients for 1 serving Ingredients for the mushrooms: 250 g small mushrooms 5 g fresh flat-leaf parsley, roughly chopped 5 g fresh chives, cut into small rolls 5 g fresh garlic 15 ml of olive oil 10 ml lemon juice Salt pepper Ingredients for the garlic and herb sauce: 100 g Greek yogurt (2% fat) 15 g Miracel Whip "So light" 5 g frozen herb mix 3 g of garlic Salt pepper Workload: Preparation time: Portion size:

low about 20 minutes 1 serving

How to do it: 1. For the herb sauce, put yoghurt together with the Miracel Whip in a small bowl and stir well. Add the herbs, press garlic and season with a pinch of salt and pepper. Mix everything well and set aside. 2. Thoroughly clean mushrooms and cut off the stems. Peel garlic and chop in to fine slithers. 3. Heat the oil in a pan. Add the mushrooms and fry them. When the mushrooms start to brown, add garlic and lemon juice, stir well and fry until the mushrooms are golden brown. 4. Add the parsley and chives, stir well and season with salt and pepper.

Nutritional information for 1 serving 258 kcal

17.2 g

10.6 g

14.0 g

Simple ham muffins Ingredients for 6 muffins Ingredients: 100 g wholemeal spelled flour 60 g tomato 15 g fresh basil, finely chopped 60 g cooked ham 25 g grated mozzarella 125 ml milk (1.5% fat) 10 g of olive oil 10 g tomato paste 1 egg (S) 15 g baking powder 0.5 g dried oregano Salt pepper Workload: Preparation time: Portion size:

low about 50 minutes 6 servings

How to do it: 1. Preheat the oven to 170 ° convection or 190 ° C top and bottom heat. 6 Grease the wells of a muffin tin thinly or provide silicone molds. 2. Wash tomato and cut into small cubes. 3. Put the flour together with the baking powder, oregano, a little salt and pepper in a bowl and mix well. Add the milk, the oil, tomato paste, egg and grated mozzarella and mix everything into an even batter. 4. Add tomato and ham cubes and mix well. Distribute finished dough evenly over the 6 molds. 5. Bake in the preheated oven for a good 25-30 minutes. After baking, let cool in the tin for a few minutes, remove and enjoy. Nutritional information for 1 muffin

121 kcal

4.3 g

12.9 g

6.8 g

Fruity summer roll Ingredients for 1 summer roll Ingredients: 1 sheet of rice paper, (22 cm Ø, approx. 28 g)) 30 g avocado 30 g of mango 30 g of kiwi 30 g apple 20 g baby spinach 20 g strawberries 15 g blueberries Workload: Preparation time: Portion size:

low about 20 minutes 1 serving

How to do it: 1. Cut avocado pulp into thin slices. Cut mango into thin strips. Peel and finely dice kiwi and apple. Remove stalk from the strawberries and cut into thin slices. Wash spinach and shake dry well. Wash blueberries. 2. Put rice paper sheet on a large plate with warm water and let it soak for a moment. Place soaked rice sheet on the work surface and distribute the spinach, fruit and berries in the middle in any order. 3. Fold side edges inwards, roll up the rice sheet firmly and enjoy. Nutritional information for 1 serving 215 kcal 5.2 g 37.0 g 2.3 g

Celery sticks with chive dip Ingredients for 1 serving Ingredients: 100 g celery sticks 10 g fresh chives, cut into small rolls 100 g light cream cheese (0.2% fat) 40 g sour cream (24% fat) 5 g of vinegar 5 g of oil Salt pepper Workload: Preparation time: Portion size:

low approx. minutes 1 serving

15

How to do it: 1. Put cream cheese together with sour cream, vinegar, oil, salt and pepper in a bowl and stir well. Fold in the chives and set aside for a moment. 2. Wash and remove the celery. Halve lengthways and cut into pieces about 5 cm long. 3. Enjoy celery sticks with the chives dip. Nutritional information for 1 serving 224 kcal 15.3 g 8.8 g 2.9 g

Zucchini thalers with salsa Ingredients for 1 serving Ingredients for the zucchini: 100 g zucchini 30 g breadcrumbs 10 g wheat flour (type 405) 10 g light sesame seeds 10 g of olive oil 1 egg (S) Salt pepper Ingredients for the dip: 50 g tomato 30 g cucumber 10 g onion 2 g fresh garlic 2 g fresh chili 2 g fresh flat leaf parsley, finely chopped 40 g of pureed tomatoes 1 pinch of ground cumin 1 pinch of paprika powder, noble sweet Salt pepper Workload: Preparation time: Portion size:

medium about 45 minutes 1 serving

How to do it: 1. For the dip, wash, core and finely dice tomatoes. Peel onion and cucumber. Core cucumber and finely dice it together with the onion. Peel garlic and finely chop it together with chili. 2. Put tomato puree in a bowl, add the tomato, cucumber, onion, garlic, chili and parsley and stir well. Season with cumin, paprika, salt and pepper. 3. Wash zucchini, cut off the ends and pat dry well. Cut into

slices about 1 cm thick and season individual slices with salt and pepper 4. Put breadcrumbs together with the sesame seeds in a small bowl. Put flour in a separate bowl and whisk the egg in another bowl. 5. Now turn the zucchini slices one after the other in the flour, egg and breadcrumbs and press the breading down well. 6. Heat the oil in a pan and fry the zucchini slices until golden brown on both sides. 7. Enjoy the zucchini with the dip. Nutritional information for 1 serving 361 kcal 19.7 g 30.2 g 14.5 g

Mozzarella sticks Ingredients for 1 serving Ingredients: 100 g stick mozzarella 2 g fresh parsley, finely chopped 20 g ketchup light 10 ml of sunflower oil 20 g breadcrumbs 1 egg (S) Salt pepper Workload: Preparation time: Portion size:

low about 20 minutes 1 serving

How to do it: 1. Cut mozzarella into sticks of any size. 2. Put breadcrumbs with the chopped parsley, a pinch of salt and pepper in a small bowl and stir well. 3. Turn mozzarella sticks in them with a lot of pressure. 4. Heat oil in a pan. Add mozzarella sticks and fry all over until golden brown. 5. Enjoy with the ketchup. Nutritional information for 1 serving 491 kcal 33.1 g 18.3 g 29.5 g

Snacks

Hot coconut chips Ingredients for 1 serving Ingredients: 25 g coconut chips 1 pinch of curry powder 1 pinch of erythritol 1 pinch of chili powder 1 pinch of ground ginger 1 pinch of salt Workload: Preparation time: Portion size:

low about 10 minutes 1 serving

How to do it: 1. Put coconut chips in a coated pan and fry them without fat. 2. When coconut chips are lightly browned, add the spices, salt and xucker and continue toasting for about 1 to 2 minutes. 3. Then let it cool down and enjoy. Nutritional information for 1 serving 170 kcal 15.7 g 6.0 g 2.1 g

Spiced almonds Ingredients for 1 serving Ingredients: 35 g almonds, peeled 1 pinch of curry powder 1 pinch of paprika powder, noble sweet 1 pinch of garlic powder 5 g erythritol salt Workload: Preparation time: Portion size:

low about 25 minutes 1 serving

How to do it: 1. Toast almonds in a coated pan without fat. When almonds are lightly browned, turn off the stove, add the salt and xucker and stir. 2. When xucker starts to melt, add the curry, paprika and garlic and mix well. 3. Let cool in the pan, stirring occasionally. Nutritional information for 1 serving 223 kcal 19.1 g 7.8 g 7.1 g

Apple crisps Ingredients for 1 serving Ingredients: 250 g apple 1 liter of water 200 ml lemon juice 1 pinch of cinnamon Workload: Preparation time: Portion size:

low about 4 hours 1 serving

How to do it: 1. Preheat the oven to 80 ° C convection or 100 ° C top and bottom heat. 2. Wash the apples, cut out the core and slice thinly with a kitchen slicer. 3. Put the water and lemon juice in a bowl, add the apple slices and let stand for about 30 minutes. Drain, drain well and pat dry thoroughly. Then spread evenly on a baking sheet lined with baking paper and bake in the preheated oven for a good 1.5 hours. 4. Then the apple rings are turned and, depending on the desired consistency (soft or more crispy), baked for another 1.5-2 hours. 5. Sprinkle the finished apple rings with a pinch of cinnamon and enjoy. Tip: If you like it a little sweeter, you can mix some erythritol with cinnamon and turn the apple rings in it. Nutritional information for 1 serving 187 kcal 0.5 g 39.4 g 1.6 g

Spicy cheese popcorn Ingredients for 1 serving Ingredients: 40 g popcorn corn 20 g grated parmesan cheese 1 pinch of paprika powder, noble sweet 1 pinch of dried oregano 1 pinch of garlic powder Salt pepper Workload: Preparation time: Portion size:

low approx. 15 minutes 1 serving

How to do it: 1. Put parmesan, paprika powder, oregano, garlic powder, salt and pepper in a sealable can (big enough for the finished popcorn) and mix well. 2. Put corn in a small coated saucepan with a lid. Put pot on the stove and heat it on the highest level. Always move the pot back and forth slightly so that the corn does not burn. 3. As soon as the first "pop" can be heard, the stove can be switched off. When the popcorn stops making noises, it's done. 4. Pour the hot popcorn directly into the spice mixture, close the lid and shake vigorously. Then open the lid again so that no moisture forms and the popcorn can cool down a bit. Nutritional information for 1 serving 216 kcal 7.3 g 25.6 g 10.1 g

Ham and cheese chips Ingredients for 1 serving Ingredients: 60 g Emmentaler, grated 25 g diced ham 1 pinch of chili powder 1 pinch of ground caraway seeds Workload: low Preparation time: about 20 minutes Portion size: 1 serving How to do it: 1. Preheat the oven to 175 ° C fan oven or 195 ° C top / bottom hood. 2. Put grated Emmentaler together with ham cubes and spices in a bowl and mix well. 3. With the help of two teaspoons, place small heaps on a baking sheet lined with baking paper and bake in the preheated oven for about 8-10 minutes. Nutritional information for 1 serving 292 kcal 21.5 g 2.6 g 22.0 g

Banana chips Ingredients for 1 serving Ingredients: 150 g of banana 15 ml lemon juice Workload: Preparation time: Portion size:

low about 90 minutes 1 serving

How to do it: 1. Preheat the oven to 70 ° C fan oven or 90 ° C top and bottom heat. 2. Peel banana and cut or slice it into very thin slices. Spread on a baking sheet lined with baking paper, leaving enough space between them. Then brush a thin layer of lemon juice. 3. Dry in the preheated oven for a good 6-8 hours. Open the oven door once an hour so that the moisture can draw off. Nutritional information for 1 serving 143 kcal 0.3 g 30.3 g 1.6 g

Spicy roasted pumpkin seeds Ingredients for 6 servings Ingredients: 200 g pumpkin seeds 40 g grated parmesan (32% fat) 1 egg white (M, approx. 33 g) 2 g of garlic powder 1 g onion powder 1 g paprika powder, noble sweet salt Workload: Preparation time: Portion size:

low Around 1 hour 6 servings

How to do it: 1. Preheat the oven to 130 ° C fan oven or 150 ° C top and bottom heat. 2. Place pumpkin seeds on a baking sheet lined with baking paper and distribute evenly. Roast in the preheated oven for 20 minutes, turn and bake for another 20 minutes. Take out, place in a bowl and let cool a little. 3. In the meantime, beat egg whites until stiff. Put the parmesan together with the garlic powder, onion powder, paprika powder and a little salt in a small bowl and mix well. 4. Fold egg white into the slightly cooled pumpkin seeds, sprinkle the spice mixture on top and stir evenly. Put kernels back on the baking sheet, distribute them well and bake for another 12-15 minutes. Tip: Store the cooled pumpkin seeds in a tightly closing jar so that they stay fresh for several days. Nutritional information for 1 serving 225 kcal 17.4 g 1.4 g 14.8 g

Parmesan Crisps Ingredients for 1 serving Ingredients: 35 g grated parmesan (32% fat) 1 pinch of dried rosemary 1 pinch of dried oregano 1 pinch of paprika powder, noble sweet Workload: Preparation time: Portion size:

low about 20 minutes 1 serving

How to do it: 1. Preheat the oven to 160 ° C fan oven or 180 ° C top and bottom heat. 2. Put grated Parmesan and spices in a bowl and stir evenly. 3. Place in small piles on a baking sheet lined with baking paper and bake in the preheated oven for about 8-10 golden yellow. 4. Let cool on the tray and enjoy. Nutritional information for 1 serving 139 kcal 10.2 g 0.0 g 11.6 g

Celery chips Ingredients for 1 serving Ingredients: 130 g celeriac salt Workload: Preparation time: Portion size:

medium about 2 hours 1 serving

How to do it: 1. Preheat the oven to 100 ° C fan oven or 120 ° C top and bottom heat. 2. Wash and peel the celery and slice very thinly. Then distribute evenly on a baking sheet lined with baking paper. 3. Dry in the preheated oven for 30 minutes. Clamp a wooden spoon in the oven door so that the moisture can draw off. 4. After 30 minutes, lower the temperature by 50 ° C and dry for another 60 minutes. 5. Season the finished chips with salt and let cool down completely. Nutritional information for 1 serving 40 kcal 0.5 g 3.4 g 2.3 g

Beef Jerky Ingredients for 1 serving Ingredients: 125 g beef (from the topside) 1 g fresh garlic, finely chopped 20 ml soy sauce 20 ml Worcestershire sauce 10 g of ketchup 2-3 drops of liquid smoke 3 g of brown sugar Salt pepper Workload: high Preparation time: about 30 minutes Portion size: 1 serving How to do it: 1. Rinse the beef and pat dry well. Then cut into wafer-thin slices, remove any fat and cut the meat into strips about 2-3 cm wide. 2. Put the remaining ingredients together in a bowl and stir together thoroughly. Add the meat and rub in the marinade evenly with your hands. Cover and let stand in the refrigerator for a good 2 hours. 3. Preheat the oven to 50 ° C convection or 70 ° C top and bottom heat. 4. Spread the meat evenly and with enough space between them on a grillage. Dry in the preheated oven for a good 12 hours. 5. Let the finished beef jerky cool down and enjoy. Tip: A drip pan under the grillage prevents liquids from dripping down. A dehydrator is very suitable for preparing beef jerky.

Nutritional information for 1 serving 211 kcal

5.8 g

12.4 g

27.1 g

Vegetable chips with cottage cheese Ingredients for 1 serving Ingredients: 50 g beetroot 50 g kohlrabi 50 g parsnips 5 g fresh chives, cut into small rolls 3 g fresh parsley, finely chopped 30 g low-fat quark (0.2% fat) 5 g tomato paste 15 ml of water 10 ml of oil Salt pepper Workload: Preparation time: Portion size:

low about 30 minutes 1 serving

How to do it: 1. Preheat the oven to 180 ° C fan oven or 200 ° C top and bottom heat. 2. Wash and peel beetroot, kohlrabi and parsnips and slice them into very thin slices using a vegetable slicer or vegetable peeler. Spread evenly on a baking sheet lined with baking paper, drizzle with the oil and bake in the preheated oven for about 1012 minutes. 3. Meanwhile stir the quark together with the tomato paste and the water. Add the chives and parsley and stir well together. Season to taste with salt and pepper. 4. Let the finished vegetable chips cool down a little and enjoy with the quark. Nutritional information for 1 serving 179 kcal 9.7 g 14.7 g 6.6 g

Roasted chickpeas Ingredients for 2 servings Ingredients: 250 g chickpeas (jar / can, drained weight) 20 g of olive oil 1 pinch of mild curry powder 1 pinch of paprika powder, noble sweet salt Workload: Preparation time: Portion size:

low about 40 minutes 2 servings

How to do it: 1. Preheat the oven to 180 ° C fan oven or 200 ° C top and bottom heat. 2. Put the chickpeas in a colander, rinse with cold water and drain well. 3. Then place on a baking sheet lined with baking paper, pour oil, curry powder, paprika powder and a little salt over it and mix thoroughly. 4. Bake in the preheated oven for a good 25-35 minutes until golden brown and crispy. Nutritional information for 1 serving 246 kcal 12.6 g 18.9 g 9.0 g

Potato chips out of the oven Ingredients for 1 serving Ingredients: 150g potatoes 5 g of oil 1 pinch of paprika powder, noble sweet 1 pinch of curry powder, mild salt Workload: Preparation time: Portion size:

low about 45 minutes 1 serving

How to do it: 1. Preheat the oven to 200 ° C fan oven or 220 ° C top and bottom heat. 2. Wash potatoes and cut into very fine slices. Put potato slices in a bowl with cold water and soak for about 10-15 minutes. Then drain and pat dry thoroughly with a kitchen towel. Put together with the oil, paprika powder and curry powder in a small bowl and mix well. 3. Place on a baking sheet lined with baking paper, distribute evenly and bake in the preheated oven for a good 20-30 minutes until golden brown and crispy. 4. Season the finished chips with a pinch of salt, let them cool and enjoy. Tip: For particularly crispy chips, open the oven door a little 10 minutes before the end of the cooking time so that the moisture can draw off. Nutritional information for 1 serving 149 kcal 4.7 g 21.9 g 3.0 g

Toasted edamame Ingredients for 1 serving Ingredients: 130 g edamame (peeled) 5 g of olive oil 1 pinch of chili flakes salt Workload: Preparation time: Portion size:

low about 40 minutes 1 serving

How to do it: 1. Preheat the oven to 160 ° C fan oven or 180 ° C top and bottom heat. 2. Pat edamame dry well and place in a bowl. Add oil, salt and a pinch of chili flakes and stir well. 3. Place on a baking sheet lined with baking paper and distribute evenly. Roast in the preheated oven for about 20-30 minutes. Turn it every now and then. 4. Let cool a little on the baking sheet and enjoy. Nutritional information for 1 serving 205 kcal 9.3 g 16.9 g 15.7 g

Sweet Potato Chips Ingredients for 1 serving Ingredients: 150 g sweet potato 5 g of oil 1 pinch of paprika powder, noble sweet 1 pinch of garlic powder 1 pinch of onion powder salt Workload: Preparation time: Portion size:

low about 30 minutes 1 serving

How to do it: 1. Preheat the oven to 200 ° C fan oven or 220 ° C top and bottom heat. 2. Wash sweet potato and slice it into very fine slices. Put potato slices in a bowl with cold water and soak for about 10-15 minutes. Then drain and pat dry thoroughly with a kitchen towel. Put together with the oil, paprika, garlic and onion powder in a small bowl and mix well. 3. Place on a baking sheet lined with baking paper, distribute evenly and bake in the preheated oven for a good 20-30 minutes until golden brown and crispy. 4. Season the finished chips with a pinch of salt, let them cool and enjoy. Tip: For particularly crispy chips, open the oven door a little 10 minutes before the end of the cooking time so that the moisture can draw off. Nutritional information for 1 serving 172 kcal 4.7 g 30.0 g 2.4 g

Fiery chickpeas Ingredients for 2 servings Ingredients: 250g chickpeas (jar / can, drained weight) 20 g of olive oil 1 pinch of paprika powder, smoked 1 pinch of garlic powder 1 pinch of cumin 1 pinch of chili flakes salt Workload: Preparation time: Portion size:

low about 30 minutes 2 servings

How to do it: 1. Preheat the oven to 180 ° C fan oven or 200 ° C top and bottom heat. 2. Put chickpeas in a sieve, rinse with cold water, drain well and place in a bowl. Add the oil and spices and mix everything together well. 3. Place on a baking sheet lined with baking paper, distribute evenly and bake in the preheated oven for about 20-30 minutes until crispy and golden brown.

Nutritional information for 1 serving 246 kcal 12.6 g 18.9 g 9.0 g

Zucchini Cheips Ingredients for 1 serving Ingredients: 300 g zucchini 10 g of olive oil 1 pinch of dried basil 1 pinch of dried rosemary Salt pepper Workload: Preparation time: Portion size:

low Around 1 hour 1 serving

How to do it: 1. Preheat the oven to 180 ° C fan oven or 200 ° C top and bottom heat. 2. Wash the zucchini and cut into very thin slices. Sprinkle with salt and let steep for a good 20 minutes. Then drain and pat dry well. 3. Pour the oil and spices over the zucchini and mix everything together well. Spread evenly on a wire rack and bake in the preheated oven for a good 20-30 minutes. Open the oven door every now and then to get rid of excess moisture. 4. Let the chips cool down completely so that the chips are particularly crispy. Nutritional information for 1 serving 140 kcal 10.4 g 6.6 g 4.8 g

Hearty crackers Ingredients for 6 servings Ingredients: 100 g of chopped almonds 70 g chopped hazelnuts 70 g sunflower seeds 50 g sesame seeds 50 g protein 40 g honey salt Workload: low Preparation time: approx. 35 minutes Portion size: 6 servings How to do it: 1. Preheat the oven to 150 ° C fan oven or 170 ° C top and bottom heat. 2. Beat the egg white, honey and a pinch of salt until stiff. 3. Add the almonds, hazelnuts, sunflower seeds and the sesame seeds and fold in carefully. Place the dough in portions on a baking sheet lined with baking paper and shape into round crackers with your hands. 4. Bake in the preheated oven for about 20 minutes. Let cool down and enjoy. Nutritional information for 1 serving 323 kcal 26.1 g 8.7 g 11.8 g

Kale Chips Ingredients for 1 serving Ingredients: 125 g fresh kale (whole leaves) 10 g of olive oil 1 pinch of cayenne pepper 1 pinch of ground cumin 1 pinch of paprika powder, smoked salt Workload: low Preparation time: about 45 minutes Portion size: 1 serving How to do it: 1. Preheat the oven to 80 ° C convection or 100 ° C top and bottom heat. 2. Remove the soft part of the kale leaves from the stem and cut into bite-sized pieces. Then wash and dry very well. 3. Put the chopped leaves in a bowl, pour the oil and spices over it and massage in well with your hands. 4. Spread the kale chips on a grid with enough space between them and bake them in the preheated oven for about 20-30 minutes until crispy. Open the oven door every now and then so that the moisture can draw off. Tip: The kale leaves should really be completely dry so that the chips get nice and crispy. If you have a dehydrator, you can wonderfully prepare kale chips in it. Nutritional information for 1 serving 139 kcal 10.3 g 3.2 g 5.4 g

Bread chips Ingredients for 1 serving Ingredients: 1 baguette roll (approx. 75 g) 10 g of olive oil 1 pinch of dried rosemary 1 pinch of garlic powder salt Workload: low Preparation time: about 20 minutes Portion size: 1 serving How to do it: 1. Preheat the oven to 180 ° C fan oven or 200 ° C top and bottom heat. 2. Cut the baguette into very thin slices. Spread on a baking sheet lined with baking paper and brush with the olive oil. 3. Sprinkle with rosemary and garlic powder and bake in the preheated oven for about 10-15 minutes until golden brown. Nutritional information for 1 serving 280 kcal 11.2 g 41.3 g 5.8 g

Energy balls

Apple and cinnamon energy balls Ingredients for 15 energy balls Ingredients: 100 g apple 100 g of tender oat flakes 20 g honey 1 teaspoon cinnamon salt Workload: low Preparation time: about 50 minutes Portion size: 15 servings How to do it: 1. Preheat the oven to 140 ° C fan oven or 160 ° C top and bottom heat. 2. Wash apple and chop it roughly. Put together with 50 g of oat flakes in a blender and puree them finely. 3. Put mixture in a bowl, add remaining oat flakes, honey, cinnamon and a pinch of salt and mix everything together well. Let stand for a good 10-15 minutes. 4. With the help of a teaspoon, cut off 15 even portions and shape into even balls. Place on a baking sheet lined with baking paper and bake in the preheated oven for about 30 minutes until they are evenly browned. 5. Let cool down and enjoy. Nutritional information for 1 Energy Ball 33 kcal 0.5 g 5.9 g 0.9 g

Chia Nut Energy Balls Ingredients for 15 energy balls Ingredients: 110 g dates 85 g honey 55 g tender oat flakes 50 g pistachios 50 g dried cranberries 5 g chia seeds 5 g of flaxseed salt Workload: Preparation time: Portion size:

low about 45 minutes 15 servings

How to do it: 1. Put dates together with the honey, half of the oat flakes, chia seeds, flax seeds and a pinch of salt in a blender and mix to a sticky mass. 2. Place in a bowl, add the remaining oat flakes, pistachios and cranberries and mix well. Let it steep in the refrigerator for 30 minutes. 3. Then shape 15 balls of the same size with your hands and enjoy. Nutritional information for 1 Energy Ball 87 kcal 2.3 g 13.8 g 1.6 g

Colorful energy balls with chocolate Ingredients for 10 Energy Balls Ingredients: 25 g dried papaya 25 g dried pineapple 25 g of dried apricots 25 g soft date (pitted) 30 g white xylitol chocolate 10 g cashew nuts 5 g desiccated coconut 10 g honey 5 g coconut oil 2 g lemon peel zest 1 pinch of chili powder 1 pinch of cinnamon 1 pinch of nutmeg 1 pinch of ground cardamom salt medium approx. 3 hours Preparation time: 30 minutes Portion size: 10 servings Workload:

How to do it: 1. Roughly cut papaya, pineapple, apricots and dates into pieces. 2. Put all ingredients except the chocolate in a blender and mix to an even mass. 3. Shape the finished mass into 10 balls of the same size and let them dry for a good 2 hours at room temperature. 4. Melt the chocolate in the microwave or over a water bath and decorate the balls with it. Place in the fridge for about 1 hour and enjoy. Nutritional information for 1 Energy Ball

58 kcal

2.6 g

8.0 g

0.9 g

Almond and Cherry Energy Balls Ingredients for 20 energy balls Ingredients: 340 g roasted almonds 170 g soft dates (pitted) 120 g cocktail cherries (glass) 15 g of water 2 g vanilla extract salt low approx. 1 hour 10 Preparation time: min. Portion size: 20 servings Workload:

How to do it: 1. Put all the ingredients for the energy balls in a blender and mix well. 2. Cut off 20 equal portions with a spoon and shape into even balls with your hands. 3. Let it steep in the refrigerator for about 1 hour. Nutritional information for 1 Energy Ball 140 kcal 9.1 g 8.2 g 4.9 g

Apricot and coconut energy balls Ingredients for 10 Energy Balls Ingredients: 75 g almonds 30 g cashew nuts 25 g of crispy oat flakes 20 g desiccated coconut 5 g chia seeds 40 g of dried apricots 40 soft dates, pitted salt Workload: Preparation time: Portion size:

low approx. 1 hour 10 min. 10 servings

How to do it: 1. Put all ingredients except for the desiccated coconut in a blender and mix well. 2. Shape the sticky mass into 10 balls of the same size with your hands, roll them in the desiccated coconut and leave to rest in the refrigerator for about 1 hour. Nutritional information for 1 Energy Ball 109 kcal 6.8 g 7.3 g 3.4 g

Crunchy almond energy balls Ingredients for 10 Energy Balls Ingredients: 50 g ground almonds 25 g almond sticks 15 g of flaxseed 40 g soft dates (pitted) 40 g soft figs 35 g corn flakes, unsweetened 8 g spirulina algae powder 15 g coconut oil salt Workload: Preparation time: Portion size:

low Around 1 hour 10 servings

How to do it: 1. Put flax seeds in a small bowl of water and soak for about 10 minutes. Crumble the corn flakes in a freezer bag or with your hands. 2. Put ground almonds together with the flax seeds, dates, figs, spirulina powder, coconut oil and a pinch of salt in a blender and mix into an even mass. 3. Fold in crumbled cornflakes and put the mixture in the refrigerator for a good 30 minutes. 4. Shape the dough into 10 balls of the same size, roll them in the almond sticks and enjoy. Nutritional information for 1 Energy Ball 105 kcal 6.2 g 8.0 g 3.4 g

Superfood Energy Balls Ingredients for 10 Energy Balls Ingredients: 30 g of crushed flaxseed 20 g of peeled hemp seeds 10 g sunflower seeds 30 g of crispy oat flakes 25 g of tender oat flakes 20 g desiccated coconut 10 g matcha powder 20 g cocoa nibs 10 g goji berries 60 g cashew butter 40 g honey 3 g vanilla extract salt Workload: Preparation time: Portion size:

low about 45 minutes 10 servings

How to do it: 1. Put flax seeds together with the sunflower seeds and tender oat flakes in a blender and grind to flour. Then place in a bowl and add a pinch of salt. 2. Add crispy oat flakes, desiccated coconut and matcha powder and mix everything together well. 3. Add cashew butter, honey, vanilla extract, hemp seeds, cocoa nibs and goji berries and mix everything into an even mixture. Let it steep in the refrigerator for a good 30 minutes. 4. Now shape 10 balls of the same size from the finished mass with slightly moistened hands and enjoy. Nutritional information for 1 Energy Ball 133 kcal 8.1 g 9.6 g 4.2 g

Peanut Chocolate Energy Balls Ingredients for 10 Energy Balls Ingredients: 50 g of tender oat flakes 20 g of ground flaxseed 60 g peanut butter 30 g maple syrup 15 g cocoa nibs 15 g cocoa powder, heavily de-oiled 3 g vanilla extract salt Workload: Preparation time: Portion size:

low about 45 minutes 10 servings

How to do it: 1. Put oatmeal together with the flaxseed, half of the cocoa powder, vanilla extract, peanut butter, maple syrup and cocoa nibs in a bowl and mix well. 2. Put the mixture in the refrigerator for a good 30 minutes to steep. 3. Now shape the finished mixture into 10 balls of the same size with slightly damp hands, roll them in the remaining cocoa powder and enjoy. Nutritional information for 1 Energy Ball 88 kcal 5.3 g 6.2 g 3.4 g

Oriental sesame energy balls Ingredients for 10 Energy Balls Ingredients: 25 g almonds 25 g walnuts 20 g roasted sesame seeds 100 g soft dates (pitted) 1 pinch of ground cardamom 1 pinch of turmeric 1 pinch of cinnamon salt Workload: Preparation time: Portion size:

low approx. 1 hour 15 min. 10 servings

How to do it: 1. Put almonds, walnuts, dates, a pinch of salt, cardamom, turmeric and cinnamon in a blender and mix roughly. The nuts should only be chopped, not ground. 2. Shape the finished mass into 10 balls of the same size and roll them in the sesame seeds. 3. Let it steep in the refrigerator for about 1 hour. Nutritional information for 1 Energy Ball 73 kcal 4.1 g 6.6 g 1.6 g

Hazelnut Chocolate Energy Balls Ingredients for 10 Energy Balls Ingredients: 200 g soft dates (pitted) 100 g roasted hazelnuts 40 g cocoa powder, heavily de-oiled 2 g vanilla extract salt Workload: Preparation time: Portion size:

low about 40 minutes 10 servings

How to do it: 1. Put half of the cocoa powder in a small bowl and set aside. 2. Put rest of the ingredients together in a blender and mix into a smooth mass. 3. Shape finished mass into 10 balls of the same size, roll them in the cocoa powder that you have set aside and let them steep in the refrigerator for a good 30 minutes. Nutritional information for 1 Energy Ball 130 kcal 7.0 g 13.9 g 2.6 g

Muesli Energy Balls Ingredients for 8 energy balls Ingredients: 50 g soft figs 20 g of tender oat flakes 15 g hazelnuts 10 g almonds 10 g walnuts 15 g raisins 25 g butter 10 g honey 2 g vanilla extract salt Workload: Preparation time: Portion size:

low about 45 minutes 8 servings

How to do it: 1. Roast hazelnuts, almonds and walnuts in a hot pan without fat, remove and let cool down briefly. 2. Put honey and butter in a small bowl, heat in the microwave and stir well together. 3. Put all ingredients in a blender and mix well together. 4. Shape the finished mass into 8 balls of the same size. Let it steep in the fridge for about 30 minutes. Nutritional information for 1 Energy Ball 87 kcal 5.5 g 7.3 g 1.4 g

Coconut Turmeric Energy Balls Ingredients for 8 energy balls Ingredients: 50 g coconut flour 15 g desiccated coconut 5 g freshly grated ginger 30 g cashew butter 30 g maple syrup 20 g coconut oil 2.5 g of ground turmeric 1 pinch of cinnamon 1 pinch of cayenne pepper salt Workload: low Preparation time: about 50 minutes Portion size: 8 servings How to do it: 1. Put all ingredients except for the desiccated coconut in a blender and mix to an even mass. 2. Wrap the finished mixture in cling film and let it sit in the refrigerator for a good 30 minutes. 3. Form 8 balls of the same size from the cooled mass, roll in the desiccated coconut and enjoy. Nutritional information for 1 Energy Ball 88 kcal 6.0 g 4.5 g 2.1 g

Cashew Energy Balls Ingredients for 6 energy balls Ingredients: 75 g cashew nuts 75 g soft dates (pitted) 25 ml of water salt Workload: Preparation time: Portion size:

low about 40 minutes 6 servings

How to do it: 1. Put half of cashew nuts together with half of the dates, a pinch of salt and a little water in a blender and puree. 2. Roughly chop the remaining nuts and dates, add to pureed mass and stir well. 3. Shape 6 balls of the same size with slightly damp hands and let them steep in the refrigerator for about 30 minutes. Nutritional information for 1 Energy Ball 108 kcal 5.3 g 11.5 g 2.9 g

Fruity hazelnut energy balls Ingredients for 15 energy balls Ingredients: 50 g soft dates (pitted) 50 g soft figs 50 g of dried apricots 50 g ground hazelnuts 25 g desiccated coconut 30 ml orange juice, with no added sugar 10 g maple syrup 3 g orange peel zest salt Workload: low Preparation time: approx. 1 hour 30 minutes Portion size: 15 servings How to do it: 1. Remove hard end of the figs. Then cut into small pieces together with the dates and apricots and place in a bowl. Add orange juice and orange peel, stir well and let stand for 1 hour. 2. Put soaked fruits together with the liquid, the maple syrup and a pinch of salt in a blender and puree them finely. 3. Add hazelnuts and desiccated coconut and mix to an even mass. 4. Shape finished mixture into 15 balls of the same size with slightly damp hands and enjoy. Nutritional information for 1 Energy Balls 68 kcal 3.2 g 7.8 g 1.1 g

Chocolate avocado energy balls Ingredients for 10 Energy Balls Ingredients: 75 g avocado 50 g light cream cheese (0.2% fat) 25 g soft butter 30 g ground almonds 30 g coconut flour 15 g cocoa powder, heavily de-oiled 20 g chopped pistachios 20 g agave syrup 2 g vanilla extract salt Workload: Preparation time: Portion size:

low about 30 minutes 10 servings

How to do it: 1. Put avocado pulp together with the cream cheese, butter, coconut flour, cocoa powder, agave syrup, vanilla extract and a pinch of salt in a blender and puree finely. 2. Put mixture in a bowl, add the ground almonds and stir well. Let it steep in the refrigerator for a good 10-15 minutes. 3. Then shape 10 balls of the same size from the mixture, roll them in the chopped pistachios and enjoy. Nutritional information for 1 Energy Ball 85 kcal 6.6 g 2.7 g 2.1 g

Power Energy Balls Ingredients for 10 Energy Balls Ingredients: 50 g soft dates (pitted) 40 g desiccated coconut 35 g ground almonds 5 g cocoa nibs 5 g dried goji berries 3 g matcha powder 3 g maca powder 3 g acai powder 3 g of ground ginger 5 ml lemon juice salt Workload: low Preparation time: about 45 minutes Portion size: 10 servings How to do it: 1. Set aside half of the desiccated coconut for later. 2. Put rest of the ingredients together in a blender and mix to an even mass. 3. Shape finished mixture into 10 balls of the same size with slightly damp hands and roll them in the desiccated coconut. 4. Let the finished Energy Balls stand in the refrigerator for a good 30 minutes and enjoy. Nutritional information for 1 Energy Ball 71 kcal 4.8 g 4.4 g 1.6 g

Fiery energy balls Ingredients for 10 Energy Balls Ingredients: 40 g walnut kernels 15 g of flaxseed 15 g of puffed quinoa 10 g freshly grated ginger 25g soft dates (pitted) 20 g dried cranberries 65 g peanut butter 15 ml lime juice 5 g agave syrup 1 pinch of chili flakes salt Workload: Preparation time: Portion size:

low about 50 minutes 10 servings

How to do it: 1. Put walnuts together with the flax seeds, dates, ginger, peanut butter, lime juice, agave syrup, a pinch of salt and chili flakes in a blender and mix well. 2. Put the mixture in a bowl, add the puffed quinoa and cranberries and mix everything together well. Let it steep in the refrigerator for 30 minutes. 3. Shape 10 balls of the same size with slightly damp hands and enjoy. Nutritional information for 1 Energy Ball 98 kcal 6.6 g 5.9 g 3.1 g

Hazelnut Coconut Energy Balls Ingredients for 8 energy balls Ingredients: 75 g hazelnuts 75 g desiccated coconut 20 g chopped hazelnuts 15 ml of water 10 g of liquid coconut oil 10 g maple syrup 8 g coconut blossom sugar 2 g vanilla extract 1 pinch of cinnamon salt Workload: Preparation time: Portion size:

low about 20 minutes 8 servings

How to do it: 1. Put hazelnuts together with desiccated coconut, coconut blossom sugar, a pinch of cinnamon and salt in a blender and mix well. 2. Put the nut mixture in a bowl. Mix water, coconut oil, maple syrup and vanilla extract together and add to the nut mixture. Mix everything together well. 3. Shape the mixture into 8 balls of the same size, roll in the chopped hazelnuts and enjoy. Nutritional information for 1 Energy Ball 157 kcal 14.3 g 4.1 g 2.3 g

Chocolate Chia Energy Balls Ingredients for 10 Energy Balls Ingredients: 150 g soft dates (pitted) 85 g almonds 50 g desiccated coconut 15 g chia seeds 20 g cocoa powder, heavily de-oiled 0.5 g cinnamon salt Workload: Preparation time: Portion size:

low approx. 1 hour 10 min. 10 servings

How to do it: 1. Put dates together with almonds, 20 g desiccated coconut, chia seeds, cocoa powder, cinnamon and a pinch of salt in a blender and mix evenly. 2. Shape the finished mass into 10 balls of the same size and roll them in the remaining desiccated coconut. 3. Let it steep in the fridge for about 1 hour and enjoy. Nutritional information for 1 Energy Ball 138 kcal 8.7 g 10.3 g 4.0 g

Mango Turmeric Energy Balls Ingredients for 10 Energy Balls Ingredients: 100 g dried mango 100 g cashew nuts 100 g desiccated coconut 5 ml lime juice 2 g lime zest 2 g vanilla extract 1 pinch of turmeric salt Workload: Preparation time: Portion size:

low about 40 minutes 10 servings

How to do it: 1. Put dried mango in a small bowl and pour boiling water over it. Let soak for a good 10 minutes. Then drain. 2. Set aside half of the desiccated coconut for later. 3. Put soaked mango together with the remaining ingredients in a blender and mix well. 4. Shape finished mixture into 10 balls of the same size, roll them in the remaining desiccated coconut and leave to stand in the refrigerator for about 30 minutes. Nutritional information for 1 Energy Ball 156 kcal 10.5 g 10.7 g 3.2 g

Cranberry Nut Energy Balls Ingredients for 15 energy balls Ingredients: 200 g soft dates (pitted) 150 g cashew nuts 100 g pistachios 100 g dried cranberries 10 ml of hot water 2 g vanilla extract salt Workload: Preparation time: Portion size:

low approx. 1 hour 15 min. 15 servings

How to do it: 1. Finely chop the pistachios. 2. Put the remaining ingredients in a blender and puree them finely. 3. Shape 15 balls of the same size with slightly damp hands and roll them in the chopped pistachios. 4. Let it steep in the fridge for about 1 hour and enjoy. Nutritional information for 1 serving 162 kcal 8.4 g 16.3 g 3.9 g

Chia fig energy balls Ingredients for 10 Energy Balls Ingredients: 65 g soft dates (pitted) 25 g dried soft figs 50 g macadamia nuts 45 g white chia seeds 10 ml of hot water 2 g vanilla extract 1 pinch of cinnamon salt Workload: low Preparation time: approx. 1 hour 15 min. Portion size: 10 servings How to do it: 1. Put dates together with the figs, macadamia nuts, 15 g chia seeds, water, a pinch of salt and cinnamon in a blender and mix to an even mass. 2. Shape the finished mixture into 10 balls of the same size and roll over the remaining chia seeds. 3. Let it steep in the fridge for about 1 hour and enjoy. Nutritional information for 1 Energy Ball 82 kcal 5.3 g 5.8 g 1.6 g

Whole grain energy balls Ingredients for 10 Energy Balls Ingredients: 25 g whole wheat meal 25 g ground almonds 25 g finely chopped pistachios 35 g soft dates, pitted 5 g honey 2 g vanilla extract salt Workload: Preparation time: Portion size:

medium about 2 days 10 servings

How to do it: 1. Put whole grain meal together with 40 ml of water in a small bowl and soak overnight. Puree finely the next day. 2. Chop dates into small pieces and place in a bowl with the meal, honey, vanilla extract, a pinch of salt and ground almonds and mix well. 3. Shape the finished mixture into 10 balls of the same size, roll them in the chopped pistachios and let them dry openly for about 2 days. Nutritional information for 1 Energy Ball 51 kcal 2.8 g 4.6 g 1.4 g

Chocolate espresso energy balls Ingredients for 10 Energy Balls Ingredients: 40 g ground almonds 30 g desiccated coconut 15 g lupine flour 5 g cocoa powder, heavily de-oiled 50 g soft dates (pitted) 45 ml cold espresso salt Workload: Preparation time: Portion size:

low approx. 1 hour 15 min. 10 servings

How to do it: 1. Roughly dice the dates and finely puree them together with the espresso. 2. Put the dry ingredients except for the desiccated coconut in a bowl and mix well. Add the pureed dates and knead everything to an even mass. 3. Shape 10 balls of the same size with slightly moistened hands, roll them in the desiccated coconut and place in the refrigerator for about 1 hour. Nutritional information for 1 Energy Ball 64 kcal 4.2 g 4.0 g 1.9 g

Apple Coconut Energy Balls Ingredients for 8 energy balls Ingredients: 50 g soft dates (pitted) 10 g dried apple rings 35 g almonds 25 g pumpkin seeds 5 g desiccated coconut 5-10 ml of hot water 1 pinch of cinnamon salt Workload: Preparation time: Portion size:

low approx. 1 hour 15 min. 8 servings

How to do it: 1. Roughly chop the apple rings. 2. Put together with the remaining ingredients in a blender and puree finely. 3. Shape the finished mixture into 8 balls of the same size and leave to stand in the refrigerator for about 1 hour. Nutritional information for 1 Energy Ball 70 kcal 4.3 g 4.9 g 2.6 g

Quark & granola bars

Apricot and spelled bars Ingredients for 6 bars Ingredients: 25 g of dried apricots 25 g spelled flakes 12 g desiccated coconut 10 g chopped almonds 20 g xylitol 12 g honey 10 g butter 5 ml orange juice, with no added sugar 2 g orange peel zest salt Workload: Preparation time: Portion size:

low about 40 minutes 6 servings

How to do it: 1. Preheat the oven to 130 ° C fan oven or 150 ° C top and bottom heat. 2. Heat the honey together with the butter and xylitol in a small saucepan. 3. Chop the apricots very finely. 4. Put all ingredients in a bowl and mix well. Place in a pan lined with baking paper or on a baking sheet (about 1-1.5 cm thick) and smooth evenly. 5. Bake in the preheated oven for about 20-25 minutes. After baking, let cool down completely, cut into 6 bars of the same size and enjoy. Nutritional information for 1 bar 78 kcal 3.7 g 7.0 g 1.5 g

Almond and peanut bars Ingredients for 4 bars Ingredients: 100 g ground almonds 30 g protein powder, peanut butter 20 g peanut butter, with no added sugar 50 ml milk (1.5% fat) 1 egg (M) 2 g vanilla extract salt Workload: Preparation time: Portion size:

low about 30 minutes 4 servings

How to do it: 1. Preheat the oven to 155 ° C fan oven or 175 ° C top and bottom heat. 2. Put all ingredients in a blender and mix well together. 3. Pour the mixture into a pan lined with baking paper and smooth out evenly. 4. Bake in the preheated oven for about 8-10 minutes. 5. Cut into 4 bars of equal size while still warm and allow to cool completely. Nutritional information for 1 bar 231 kcal 17.0 g 4.5 g 14.3 g

Low-carb chocolate coconut bars Ingredients for 9 bars Ingredients: 115 g desiccated coconut 125 ml coconut milk, creamy 30 g protein powder, vanilla 75 g dark chocolate 5 g erythritol 3 g coconut oil Workload: low Preparation time: approx. 1 hour 10 min. Portion size: 9 bars How to do it: 1. Put desiccated coconut together with the coconut milk and erythritol in a bowl and mix well. 2. Then shape into a "chocolate bar shape" with your hands, place on a baking sheet lined with baking paper and chill for at least 2 hours. 3. Melt the chocolate together with the coconut oil over a double boiler or in the microwave. 4. Place well-chilled coconut bars one after the other on a fork, dip them into chocolate (if necessary use a spoon to pour the chocolate over them) and put them back on the baking sheet. 5. Put again in the refrigerator until the chocolate is firm. Store the finished bars in the refrigerator. Nutritional information for 1 bar 184 kcal 16.2 g 3.8 g 4.8 g

Chocolate bean bars Ingredients for 6 bars Ingredients: 250 g white beans (glass / can, drained weight) 20 g protein powder, chocolate 20 g of brown erythritol 10 g spelled flour (type 630) 7 g baking powder 2 g vanilla extract 1 egg (M) some water salt Workload: Preparation time: Portion size:

low about 40 minutes 6 servings

How to do it: 1. Preheat the oven to 160 ° C fan oven or 180 ° C top and bottom heat. 2. Put all ingredients in a blender and mix well together. 3. Pour mixture into a pan lined with baking paper and smooth out evenly. 4. Bake in the preheated oven for about 25 minutes. 5. Cut into 6 bars of the same size while still warm and allow to cool completely. Nutritional information for 1 bar 74 kcal 1.3 g 7.7 g 6.7 g

Cream cheese chocolate ars Ingredients for 6 bars Ingredients: 250 g of grainy cream cheese 70 g of chopped almonds 60 g instant oatmeal 50 g protein powder, chocolate 60 ml almond milk, unsweetened 60 g peanut butter, with no added sugar 5 g maple syrup 40 g cocoa nibs 50 g soft dates (pitted) 1 g cinnamon salt Workload: low Preparation time: approx. 12 hours Portion size: 6 bars How to do it: 1. Put all ingredients in a blender and mix to an even mass. 2. Pour the finished mixture into a pan lined with baking paper and smooth it out evenly. Put in the fridge overnight. 3. Then cut into 6 bars of the same size and enjoy. Nutritional information for 1 bar 310 kcal 18.0 g 15.7 g 18.7 g

Coconut cashew bar Ingredients for 6 bars Ingredients: 200 g of crispy oat flakes 100 g coconut flour 60 g protein powder, coconut 250 ml cashew milk, unsweetened 60 g cashew butter 30 g soft dates (pitted) salt Workload: low Preparation time: about 30 minutes Portion size: 6 servings How to do it: 1. Put all ingredients in a blender and mix to an even mass. 2. Pour the finished mixture into a pan lined with baking paper and smooth it out evenly. Put in the fridge overnight. 3. Then cut into 6 bars of the same size and enjoy. Nutritional information for 1 bar 304 kcal 10.5 g 28.6 g 17.4 g

Strawberry and oatmeal bars Ingredients for 8 bars Ingredients: 115 g of tender oat flakes 1.5 g baking powder 30 g of liquid butter 45 ml coconut milk, creamy 45 g plain yogurt (1.5% fat) 35 g desiccated coconut 15 g of freeze-dried strawberries 2 eggs (S) 5 g honey 2 g vanilla extract salt Workload: low Preparation time: about 30 minutes Portion size: 8 servings How to do it: 1. Preheat the oven to 175 ° C fan oven or 195 ° C top and bottom heat. 2. Put oat flakes together with 5g of strawberries in a blender and grind them finely. Roughly chop the remaining strawberries. 3. Put all ingredients in a bowl and mix well together. Place in a small 15x15 cm baking pan lined with baking paper and smooth out evenly. 4. Bake in the preheated oven for about 12-15 minutes. Let cool for about 5 minutes and cut into 8 bars of the same size. Nutritional information for 1 bar 149 kcal 9.0 g 11.5 g 4.2 g

Chia Quark Bars Ingredients for 6 bars Ingredients: 350 g low-fat quark (0.2% fat) 150 g tender oat flakes 100 g of crispy oat flakes 30 g chia seeds 30 g soft dates (pitted) 3 eggs (M) 10 g honey salt Workload: low Preparation time: about 30 minutes Portion size: 6 servings How to do it: 1. Preheat the oven to 170 ° C fan oven or 190 ° C top and bottom heat. 2. Put all ingredients in a blender and mix well together. 3. Pour the mixture into a pan lined with baking paper and smooth out evenly. 4. Bake in the preheated oven for about 15-20 minutes. 5. Cut into 6 bars of the same size while still warm and allow to cool completely. Nutritional information for 1 bar 275 kcal 7.3 g 31.7 g 17.1 g

Fruity amaranth bars Ingredients for 10 bars Ingredients: 25 g dried pineapple 25 g of dried apricots 50 g of tender oat flakes 25 g of puffed amaranth 25 g of chopped almonds 50 g honey 10 g butter 15 ml lime juice 15 g xylitol salt Workload: low Preparation time: about 45 minutes Portion size: 10 servings How to do it: 1. Preheat the oven to 130 ° C fan oven or 150 ° C top and bottom heat. 2. Cut pineapple and apricots into small cubes. 3. Put pineapple, apricots, lime juice, oat flakes, amaranth, almonds and a pinch of salt in a bowl and stir. 4. Put honey, butter and xylitol in a small saucepan, bring to the boil once and remove from the stove. Pour over the dry ingredients and mix everything together well. 5. Place in a small baking pan lined with baking paper and smooth evenly. 6. Bake in the preheated oven for about 15-20 minutes. Cut into 10 bars of the same size while still warm and allow to cool on a wire rack.

Nutritional information for 1 bar 86 kcal 2.8 g 11.8 g 1.8 g

Chocolate Nut Bar Ingredients for 6 bars Ingredients: 100 g of tender oat flakes 60 g protein powder, chocolate 50 g ground almonds 30 g chocolate muesli, reduced sugar 30 g dried cranberries 250 ml milk (1.5% fat) 20 g hazelnut butter 10 g honey 3 eggs (M) salt Workload: Preparation time: Portion size:

low about 30 minutes 6 servings

How to do it: 1. Preheat the oven to 170 ° C fan oven or 190 ° C top and bottom heat. 2. Put all ingredients except the ground almonds in a blender and mix well. 3. Pour the mixture into a pan lined with baking paper and smooth out evenly. 4. Sprinkle with the ground almonds and bake in the preheated oven for about 10-15 minutes. 5. Cut into 6 bars of the same size while still warm and allow to cool completely. Nutritional information for 1 bar 272 kcal 12.0 g 20.9 g 17.8 g

Chia Peanut Butter Bars Ingredients for 10 bars Ingredients: 180 g of tender oat flakes 45 g chia seeds 80 g peanut butter, with no added sugar 60 g applesauce, with no added sugar 60 ml agave syrup 2 g vanilla extract Workload: Preparation time: Portion size:

low about 40 minutes 10 servings

How to do it: 1. Preheat the oven to 130 ° C fan oven or 150 ° C top and bottom heat. 2. Put oat flakes together with chia seeds, applesauce, vanilla extract and a pinch of salt in a bowl and mix well. 3. Heat peanut butter along with the agave syrup and add to oatmeal mixture. 4. Put the finished mixture in a small baking pan lined with baking paper and smooth it out evenly. 5. Bake in the preheated oven for about 30 minutes. Cut into 10 bars of the same size while still warm, allow to cool and enjoy. Nutritional information for 1 bar 160 kcal 7.0 g 16.7 g 5.5 g

Peanut Butter Vanilla Bars Ingredients for 4 bars Ingredients: 90 g protein powder, vanilla 80 g ground almonds 60 ml almond milk, unsweetened 60 g peanut butter, with no added sugar 20 g coconut fat 2 g vanilla extract salt Workload: low Preparation time: approx. 12 hours Portion size: 4 servings How to do it: 1. Put all ingredients in a blender and mix to an even mass. 2. Pour the finished mixture into a pan lined with baking paper and smooth it out evenly. Put in the fridge overnight. 3. Then cut into 4 bars of the same size and enjoy. Nutritional information for 1 bar 352 kcal 24.8 g 4.7 g 26.2 g

Quinoa Peanut Butter Bars Ingredients for 15 bars Ingredients: 100 g almonds 80 g tender oat flakes 50 g of puffed quinoa 100 g soft dates (pitted) 70 g peanut butter, with no added sugar 70 g maple syrup 10 g coconut oil 50 g dark chocolate (70% cocoa) 2 g vanilla extract 1 g cinnamon salt Workload: Preparation time: Portion size:

medium approx. 1 hour 30 minutes 15 servings

How to do it: 1. Put almonds together with the oat flakes, dates, peanut butter, maple syrup, vanilla extract, cinnamon and a pinch of salt in a blender and mix evenly. 2. Put the mixture in a bowl, add the quinoa and mix evenly. 3. Put the finished mass in a mold lined with cling film and smooth it out. Place in the refrigerator for at least 1 hour. 4. Now cut the cooled dough into 15 equal-sized bars and place on a plate. 5. Briefly heat coconut oil and chocolate in the microwave and pour over the bars and refrigerate for another 15-20 minutes. Nutritional information for 1 bar 140 kcal 8.7 g 10.6 g 4.4 g

Fruity nut bars Ingredients for 8 bars Ingredients: 130 g ground almonds 90 g protein powder, mango 90 g pumpkin seeds 70 g walnuts 30 g sesame seeds 50 g of dried apricots 100 g honey 60 ml almond milk, unsweetened 60 g peanut butter, unsweetened 20 g coconut oil salt Workload: Preparation time: Portion size:

low approx. 1 hour 15 min. 8 servings

How to do it: 1. Preheat the oven to 160 ° C fan oven or 180 ° C top and bottom heat. 2. Put all ingredients in a blender and mix well together. 3. Pour the mixture into a pan lined with baking paper and smooth out evenly. 4. Bake in the preheated oven for about 15 minutes. Then chill in the refrigerator for another 45 minutes. 5. Cut into 8 bars of the same size and enjoy. Nutritional information for 1 bar 420 kcal 28.9 g 16.6 g 21.4 g

Vanilla and almond bars Ingredients for 6 bars Ingredients: 100 g of crispy oat flakes 50 g of tender oat flakes 30 g protein powder, vanilla 30 g soft dates (pitted) 50 ml almond milk, unsweetened 20 g light almond butter 1 pinch of cinnamon 2 g vanilla extract salt Workload: low Preparation time: approx. 2 hours 15 min. Portion size: 6 servings How to do it: 1. Put all ingredients in a blender and mix to an even mass. 2. Pour the finished mixture into a pan lined with baking paper and smooth it out evenly. Place in the refrigerator for at least 2 hours. 3. Then cut into 6 bars of the same size and enjoy. Nutritional information for 1 bar 150 kcal 4.1 g 18.4 g 8.2 g

Simple crispy bars Ingredients for 6 bars Ingredients: 15 g pistachios, roasted & salted 15 g sunflower seeds 15 g pumpkin seeds 15 g puffed amaranth 10 g of crispy oat flakes 25 g of dried apricots 50 g maple syrup 15 g coconut oil 10 g honey 1 pinch of cinnamon salt Workload: medium Preparation time: approx. 12 hours Portion size: 6 servings How to do it: 1. Put pistachios, sunflower seeds, pumpkin seeds and apricots in a blender and finely chop. 2. Put in a bowl, add the puffed amaranth, oatmeal, salt and cinnamon and mix everything together well. 3. Put the maple syrup, coconut oil and honey in a small saucepan and heat. Add to the oatmeal mixture and stir. 4. Put the finished mixture in a pan lined with baking paper or cling film and smooth it out evenly. Weigh down with a board and a heavy object and leave to dry overnight. 5. Then cut into 6 bars of the same size and enjoy. Nutritional information for 1 bar 122 kcal 6.4 g 12.4 g 2.9 g

Simple curd bars Ingredients for 6 bars Ingredients: 350 g low-fat quark (0.2% fat) 150 g tender oat flakes 100 g of crispy oat flakes 3 eggs (M) 30 g chia seeds 10 g agave syrup 3 dates (pitted) 2 g vanilla extract salt Workload: Preparation time: Portion size:

low about 30 minutes 6 servings

How to do it: 1. Preheat the oven to 150 ° C fan oven or 170 ° C top and bottom heat. 2. Put all ingredients in a blender and mix well together. 3. Pour the mixture into a pan lined with baking paper and smooth out evenly. 4. Bake in the preheated oven for about 15-20 minutes. 5. Cut into 6 bars of the same size while still warm and allow to cool completely. Nutritional information for 1 bar 275 kcal 7.3 g 32.0 g 17.1 g

Crunchy grain bar Ingredients for 8 bars Ingredients: 50 g of dried apricots 25 g dried figs 35 g raisins 50 g of crispy oat flakes 30 g almonds 25 g pumpkin seeds 25 g sunflower seeds 15 g walnuts 15 g sesame seeds 45 g rice syrup 10 g cashew butter 8 g coconut oil 40 g of brown erythritol 1 pinch of cinnamon salt Workload: low Preparation time: about 45 minutes Portion size: 8 servings How to do it: 1. Preheat the oven to 160 ° C fan oven or 180 ° C top and bottom heat. 2. Cut apricots, figs and raisins into very small cubes. Finely chop the almonds, pumpkin seeds and walnuts. Put together with the oat flakes, sunflower seeds, sesame seeds, cinnamon and a pinch of salt in a bowl and mix well. 3. Put rice syrup, cashew butter, coconut oil and xylitol in a small saucepan and heat. Simmer gently for about 3 minutes. 4. Add hot sugar mixture to the remaining ingredients and stir everything together evenly. 5. Put the finished mixture in a baking paper-lined mold, smooth

it out evenly and press it down firmly. 6. Bake in the preheated oven for about 25-30 minutes. Then cut directly into 8 bars of the same size and let cool down completely. Nutritional information for 1 bar 181 kcal 9.3 g 17.8 g 5.3 g

Cookie Quark Bars Ingredients for 6 bars Ingredients: 500 g low-fat quark (0.2% fat) 200 g of tender oat flakes 60 g chopped almonds 60 g protein powder, cookie 10 g maple syrup 6 eggs (M) salt Workload: Preparation time: Portion size:

low about 40 minutes 6 servings

How to do it: 1. Preheat the oven to 160 ° C fan oven or 180 ° C top and bottom heat. 2. Put all ingredients in a blender and mix well together. 3. Pour the mixture into a pan lined with baking paper and smooth out evenly. 4. Bake in the preheated oven for about 25 minutes until golden brown. 5. Let cool and cut into 6 bars of the same size. Nutritional information for 1 bar 360 kcal 13.5 g 26.5 g 30.4 g

Hazelnut bars Ingredients for 6 bars Ingredients: 100 g of crispy oat flakes 50 g of tender oat flakes 30 g protein powder, hazelnut 50 ml hazelnut milk, unsweetened 10 g hazelnut butter 30 g soft dates (pitted) 1 pinch of cinnamon salt Workload: low Preparation time: about 40 minutes Portion size: 6 servings How to do it: 1. Preheat the oven to 155 ° C fan oven or 175 ° C top and bottom heat. 2. Put all ingredients in a blender and mix well together. 3. Pour the mixture into a pan lined with baking paper and smooth out evenly. 4. Bake in the preheated oven for about 25 minutes. 5. Cut into 6 bars of the same size while still warm and allow to cool completely. Nutritional information for 1 bar 168 kcal 3.5 g 19.0 g 12.1 g