On this page, the nutrition expert Schlegel-Krogloth presents recipes and breakfast ideas that are ideal to prepare.
You will find more recipes by Bettina Schlegel-Krogloth on our special page.
“The recipes are suitable for all healthy people without intolerances or allergies. If you are unsure, you should consult a dietitian,” explains the expert from Traunreut, adding that most vegetable dishes are also suitable for using leftover vegetables. “This means that each recipe can and may be modified as desired, in terms of type of vegetable. A salad can also be served with all dishes if needed. For it to go quickly, it is appropriate to always have homemade salad dressing in the fridge.”
Overnight or Powerballs for breakfast
Basic recipe for one or two servings overnight: 50 g flakes, 100 g yogurt, 50 ml buttermilk, 1 tablespoon flaxseed, 50 g pulp.
The mass should be very soft when mixing, as the flakes and flax seeds still absorb a lot of liquid. Leave in the fridge overnight. Stays in the refrigerator for several days.
Variety: nuts, mixed cereal flakes, puffed flakes, cinnamon, cocoa, chili, cardamom.
Add 50 g of fresh seasonal fruit. The dish provides everything you need to start the day full of energy.
For the Powerballs, you need 100g dry roasted nuts, such as walnuts, almonds, sunflower seeds, 300g dried fruit, tablespoons cocoa powder, tablespoons ground cinnamon, 50g grated coconut.
Chop the nuts and the dried fruit very finely one after the other in a multi-chopper. In a bowl, knead the cocoa and cinnamon well with your hands until you get a homogeneous mass. Shape into small balls and roll in coconut flakes. Stored cool and dry, they can be kept for one to two weeks. Powerballs are suitable both as a quick breakfast when you are hungry, to satisfy your craving for chocolate, as an immediate energy donation and also for on the go.
According to Bettina Schlegel-Krogloth, you can also prepare well Hazelnut bread. For this you need 150 g hazelnuts, 200 g wheat flour, 250 g rye flour (Type 997), 1 teaspoon sugar, 1 tablespoon salt, ¼ diced fresh yeast (approx. 10 g), 1 pack of sourdough (approx. 70 g),
a little butter for the mold, flour for the dough processing, some coarse oat flakes to sprinkle over.
Preparation: Roughly chop the hazelnut kernels, roast them in a pan without oil. Set aside and allow to cool. Mix flour with sugar and salt in a bowl. Add yeast and sourdough starter. Add 200 ml of lukewarm water and knead the ingredients with the dough hook on the hand mixer for five minutes to a smooth dough. Cover and leave to ferment for about an hour.
Grease a loaf pan (25x11cm). Knead the dough on a lightly floured work surface, knead the cooled hazelnuts into the dough with your hands. Form into a wire about 25 centimeters long. Put the bread in the greased pan. Cover and let rest again for about 60 minutes.
Preheat the oven to 220 degrees (hot air: 210 degrees). Brush the bread with plenty of water and sprinkle with oatmeal. Bake the bread in the oven for 10 minutes. Then lower the oven temperature to 200 degrees (hot air: 180 degrees) and bake the bread for about 35 minutes. Allow to cool completely and remove from the pan.
With the main courses are appropriate zucchini pancakes or a Vegetable curry with coconut milk or Salmon on fennel and carrot vegetables Good.
Ingredients for zucchini pancakes for 2 people: 1 zucchini, 1 clove of garlic, 2 spring onions, in fine rings, 50 g feta cheese (drained weight), crumbled, 2 tablespoons dried herbs, 1 tablespoon wholemeal flour, nutmeg, salt, pepper, 3 tablespoons tender oat flakes, 1 teaspoon honey, 2 tablespoons sunflower oil.
Preparation: Wash the zucchini and grate on a clean kitchen towel and cover with a second towel. Press down firmly and let stand for 10 minutes until the zucchini stops watering.
Put the zucchini in a large bowl. Mix with remaining ingredients. The mixture should still look a little clumsy and rough. Heat the oil in a large, wide frying pan over medium-high heat. Add four tablespoons of the mixture, one at a time, to the pan. Fry the pancakes for two to three minutes on each side, take out, let drain on kitchen paper and enjoy warm with herb quark.
For one Vegetable curry with coconut milk you need the following ingredients: 250 g broccoli, ½ medium zucchini, ½ red pepper, ½ garlic clove, ½ medium onion, ½ piece of ginger the size of a walnut, 1 tablespoon almond flakes, 1 tablespoon oil, salt and pepper
1 tablespoon curry paste, approx. 200 ml coconut milk, low fat content, approx. 300 ml vegetable stock, ¼ teaspoon sambal oelek.
Preparation: Clean and wash the vegetables. Cut the broccoli into small bouquets, slice the zucchini and cut the peppers into strips. Peel the garlic and onion, dice finely. Peel and finely chop or grate the ginger. Roast the almonds without fat, remove. Heat the oil in the pan, add the garlic, onion and ginger and fry. Add curry paste, sweat. Add the vegetables and fry while turning. Season with salt and pepper. Stir in coconut milk and broth. Bring to the boil and simmer under a lid for about ten minutes. Season if necessary with curry and sambal oelek and sprinkle with flaked almonds. Enjoy with glass noodles, potatoes or lentils as you like.
Ideal lunch dish: salmon with vegetables
For the salmon on fennel-carrot vegetables, you need 3 medium-sized carrots, 1⁄2 fennel onion, 1 small onion, 1 clove of garlic, 1 tablespoon rapeseed oil, 1 tablespoon olive oil, 300 g salmon fillet, salt, pepper, 1 tablespoon sour cream, 1 teaspoon chopped dill .
Preparation: Wash carrots and fennel, clean and cut into very thin slices. Peel the onion and cut into fine strips, crush the garlic. Divide the salmon into two equal steaks and season with a little salt and pepper.
Lay out two plates of parchment paper or parchment paper, place half of the seasoned vegetable mixture, oil and a little liquid on top of each and place the seasoned salmon fillet on top. Fold the paper over the fish and twist the ends together like candy, tie with kitchen yarn if you want. Cook in a preheated oven at 180 degrees for about 20 minutes. Place the packages on plates and top with sour cream and dill at the table. Serve with boiled potatoes or rice.
If you want to cook a grilled sandwich in the evening, you need about 300g oven vegetables, 100g mozzarella, light, 4 slices of nut bread, 2 tablespoons pesto for two portions.
Preparation: Cut the mozzarella into slices. Toast the bread. Wide bread with pesto. Spread the vegetables on the bread, cover with mozzarella and close with another slice. Grill on a contact grill for about 5 minutes and enjoy while it is still hot. A lamb salad with vinegar and oil dressing tastes good. If you do not have a contact grill, just top the four slices of bread and bake in the oven with mozzarella.