Naumann - Food for Fitness: Our 100 Top recipes presented in one cookbook

Food for Fitness Keeping fit is definitely in fashion and a balanced diet is a tremendous support! This book presents ample intelligent recipes allowing you to enjoy healthy eating without regrets: from wholesome snacks as an alternative to fast food to fresh salads and vegetarian recipes, plus tasty fish and meat dishes and sweet treats. The easy way to pure enjoyment! Food for Fitness Naumann & Gbel Verlagsgesellschaft mbH
a subsidiary of VEMAG Verlags- und Medien Aktiengesellschaft
Emil-Hoffmann-Strae 1, 50996 Cologne (Germany)
www.vemag-medien.de
Recipe photographs: TLC Fotostudio
Cover photograph: StockFood/Studio Lipov
Translation from German: Mo Croasdale for SAW Communications, Dr. Sabine A. Werner, Mainz
Complete production: Naumann & Gbel Verlagsgesellschaft mbH
All rights reserved
ISBN 978-3-8155-8762-1 Contents

Food for fitness eat sensibly, live healthily Being fit is the latest trend! Those who wish to remain healthy and fit have to be very conscious of what they eat. It has been proven that a high quality, low-fat and low-calorie diet increases performance and well-being, and helps us to be and stay healthy. 10 rules for a healthy diet As well as getting enough fluid, a healthy diet includes lots of fresh fruit and vegetables, wholegrain products, milk and dairy products, and a moderate consumption of meat and meat products.

Based on the latest scientific findings, the German Nutrition Association has formulated the following ten rules that will help us to eat enjoyably and healthily (source: German Nutrition Association, www.dge.de). 1. Eat a varied and balanced diet 2. Eat plenty of cereal products and potatoes 3. Eat five helpings of fruit and vegetables a day 4. Milk and dairy products every day; fish once or twice a week; meat, meat products and eggs in moderation 5.

Keep fats and fatty foods to a minimum 6. Consume sugar and salt in moderation 7. Drink plenty of fluids 8. Prepare tasty meals, and prepare them with care 9. Take the time to enjoy your food 10. Watch your weight and get plenty of exercise Avoid calorie bombs If you take these rules to heart and include them in your daily menus, you will have taken a large step towards achieving a healthy diet that will keep you fit.

Of course, we all have days when we just have to have a tasty piece of meat and greasy fried potatoes all the things that are fatty and bad for us simply call out to us, and sometimes its hard not to sin. However, although we cant help but give in to these cravings from time to time, we really must make sure that food that is difficult to digest is the exception rather than the rule. The following pages contain lots of fabulous alternatives that we have created for you that you can enjoy to your hearts content and without regret. Fruit and vegetables all-rounders for fitness Did you know that berries can help your body to burn fats more quickly? This is because they contain lots of vitamin C, potassium, iron and copper, as well as silicic acid and salicylic acid, flavonoids to strengthen the vessels and phenolic acids that boost the defences. They also contain pectins, which aid the digestion. With only 37 kcal per 100 g, strawberries are wonderfully light treat and they contain more vitamin C than a lemon! Blueberries, those little blue power packs, contain detoxifying tannins, healthy vitamin C, purifying potassium and of particular benefit to women phytoestrogens.

Redcurrants are also veritable bombs of vitamin C, contain more fruit acid that any other type of berry and lots of fibre. Raspberries contain minerals such as potassium, iron, magnesium and phosphorous, and stimulate the metabolism.

However, not only are berries a popular choice for light cuisine so too are tomatoes. Although they are 94% water, the rest is certainly something to shout about: they also contain plenty of vitamins C, E and K; various B vitamins for the metabolism, growth and the nerves, and potassium, which regulates the water balance. Tomatoes are also simply bursting with the healthy colourings beta carotene and, above all, lycopin and yet they still only have 17 kcal per 100 g. Enjoy with a clear conscience In this book, we prove to you that food for fitness has nothing to do with going without.

From healthy snacks as an alternative to fast food, crispy salads and aromatic vegetarian dishes, to light fish and poultry dishes and sweet treats, the following pages contain a whole range of fun recipes for every taste. Theres plenty for everyone, whether health-conscious fitness freak or confirmed gourmet. We hope you enjoy eating yourself healthy!

Fruit muesli with pears Preparation time: approx. 10 minutes Per portion approx. 260 kcal / 1092 kJ 8 g P, 8 g F, 38 g CH Serves 4 4 tbsp sunflower seeds 4 pears 12 tbsp oats 4 tbsp honey 600700 ml milk Dry fry the sunflower seeds in a pan. Wash and dry the pears, then core and peel and cut into dice.

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

Preparation time: approx. 15 minutes (plus cooking time) Per portion approx. 317 kcal / 1331 kJ 26 g P, 19 g F, 7 g CH Serves 4 8 eggs 2 tbsp soy sauce salt cayenne pepper 2 tbsp chopped fresh dill 3 spring onions 200 g smoked salmon 3 tbsp oil coriander leaves to garnish Whisk together the eggs, soy sauce, a little salt, cayenne pepper and the freshly chopped dill.

Trim, wash and dry the spring onions, then cut into rings. Cut the smoked salmon into strips. Heat the oil in a pan and saut the spring onions. Add the eggs and salmon strips and cook until the eggs start to set. Garnish the scrambled eggs with coriander leaves to serve. Serve with wholemeal bread and butter.

Buttermilk muesli with fruit

Preparation time: approx. 15 minutes (plus toasting time) Per portion approx. 174 kcal / 731 kJ 5 g P, 5 g F, 25 g CH Serves 4 300 g mixed fruit or berries (e.g. strawberries, raspberries, blueberries) 100 g oats 1 tbsp sunflower seeds 3 tbsp linseed 600 ml buttermilk 4 tbsp honey Wash and pat dry the fruit, then trim and cut into bite-sized pieces. Dry fry the oats and sunflower seeds, stirring continuously. Add the linseeds at the end, then remove from the hob.

Stir together the buttermilk and honey until smooth, and combine with the fruit. Divide the oat mixture between plates and pour over the fruit and buttermilk mixture. Fruit loaf with dried figs

Preparation time: approx. 30 minutes (plus baking and cooling time) Per slice approx. 148 kcal / 622 kJ 3 g P, 1 g F, 30 g CH Makes approx. 16 slices 100 g dried figs 175 g oats 75 g brown sugar 1 tsp cinnamon 150 g currants 2 tbsp malt extract 300 ml unsweetened apple juice 175 g wholemeal flour 3 tsp baking powder oil for the dish Chop the dried figs and combine with the oats, brown sugar, cinnamon, currants and malt extract.Next page