in a saucepan, Cauldron heat. Onions and garlic cook until soft over medium heat. The spinach and sauté 1 minute. Season with salt and pepper.
Pour broth and soy cream and mix everything.
Boil down the spinach creamy. Add salt and pepper. rub 1 pinch of nutmeg and bring to the table.
Tips
You might want to take fresh spinach for the court, of course. This makes little more work, because he has to be very thoroughly cleaned several times in water
Per serving: 255 kcal
Cauliflower Polish style with egg, lemon and breadcrumbs
Calcium strengthens teeth and bones. In this supplement the mineral from egg, cauliflower and parsley comes. Perfect, that required for the calcium storage vitamin D to fix them: It is in the yolk!
Ingredients for 2 meals
1 cauliflower (around 600 grams)
1 egg
1 organic lemon
½ bunch of parsley
25 grams butter
1 tablespoon olive oil
2 tablespoons breadcrumbs
Salt and freshly ground pepper
The preparation sequence
Egg in approximately 9 minutes hard boil, rinse and peel. The egg chop coarsely.
While the egg cooks, clean lemon with hot water. Rub dry. Something peel bowl with a potato peeler very thin and shred into fine strips. express lemon juice.
clean parsley in water, shake dry, pluck off the leaves and finely shred.
Clean cauliflower, share and rinse into florets. The florets in a little boiling salted water covered 8-9 minutes cooking, simmer.
Meanwhile, heat butter and olive oil in a frying pan. Breadcrumbs roasting is golden yellow with stirring.
Mix 1-2 tablespoons of lemon juice, lemon zest and parsley among the crumbs. Season mixture with salt and pepper.
Cauliflower drain, drain well and add to the frying pan, gently turn in the breadcrumbs. sprinkle and cook with the egg. Serve with e.g. Boiled potatoes or a gritty wholemeal bread.
A bit of advice
If it is to go little fixer: With 450 grams frozen florets cauliflower to be Polish style just conjure up good!
Per serving: 267 kcal
Baked mushrooms with rosemary and parmesan
Although mushrooms are virtually fat free, they provide plenty of vitamin D, which is found almost exclusively in fatty fish otherwise. This vitamin is essential for building bone. Who do not like fish, so it's best eating as often as possible mushrooms, because one serving meets the needs already to about three quarters.
Ingredients for 2 meals
1 sprig of rosemary
1 organic lemon
1 ½ tablespoons olive oil
300 grams large white mushrooms
Salt and freshly ground pepper
20 grams Parmesan
The preparation sequence
pluck rosemary and finely shred.
Lemon rinse hot, rub lemon peel finely. express lemon and set aside the juice for later. Rosemary and lemon zest mix with the olive oil.
Clean mushrooms and chop into fine slices. Pour into the baking dish and sprinkle with half of the seasoning oil.
With salt and pepper from the mill and in the heated, preheated oven at 200 ° C (with convection: regulator to position 3: 180 ° C, at gas) so bake about 10 minutes.
Parmesan rub, sprinkle over the mushrooms and put them back into the oven tube. Even so bake about 5 minutes until the cheese browns slightly.
Remove, sprinkle with the remaining seasoning oil and little lemon juice and bring to the table.
A bit of advice
You might want to prepare as well pink mushrooms or porcini mushrooms for this recipe. Whatever you take: The fungus also taste lukewarm or cold and stay in the refrigerator up to two days fresh.
Per serving: 142 kcal
Steamed broccoli with sesame, honey and soy sauce
Broccoli is one of the healthiest vegetables because it is rich in vitamins, minerals and phytochemicals. They strengthen the immune system and bone and reduce cholesterol. If he instead is steamed cooked, most of the valuable substances remain in the vegetables.
Ingredients for 2 meals
350 grams of broccoli
2 cloves of garlic
1 tablespoon olive oil
2 tablespoons soy sauce
1 teaspoon of liquid honey
1 lime
1 teaspoon sesame oil
1 tablespoon sesame
The preparation sequence
Peel garlic cloves and chop into fine slices.
Olive oil in a small saucepan, Cauldron warm and the garlic until golden over medium heat.
Soy sauce and honey and cook gently for 1 minute. express lime. Add 1 tablespoon lime juice and sesame oil to soy mixture. Put aside.
Sesame toast in a skillet light brown without fat.
Clean broccoli in water, divide into florets and peel the thick stalk with a vegetable peeler.
chop broccoli stalk into thin slices and line the bottom of a steamer so.
Laying broccoli florets on the discs. Steamer in a suitable, sealable saucepan, Cauldron give, which is flat filled with water.
Saucepan, Cauldron covered put on the stove to boil water and the broccoli dampen 6-7 minutes.
take broccoli from the shock and mix with the sauce. With sesame seeds bring to the table.
A bit of advice
Steaming
