Spicy Pasta

Ingredients: 4 persons 400g pasta (uncooked) 6 tomatoes 2 teaspoons lemon juice 2 shallots 2 cloves of garlic 1 or 2 green peppers 1 or 2 red peppers basil Preparation method: Remove the stems from the tomatoes and carve the skin a little bit. Place them in boiling water until the skin loosens. Now peel the tomatoes, chop them and put them in a pot on a low fire. Shred the shallots and garlic. Remove the seeds from the peppers and shred them. Add everything to the tomatoes and mix well. In the meantime cook the pasta. Add the pasta […]

Potato gratin

Ingredients: 4 persons Potatoes ± 800g Light cream ± 50g Broth Shallot Pepper Preparation method: Peel the potatoes and cut them into thin slices. Chop the shallot finely. Place the potato slices in layers in a baking dish. Season the layers with pepper and shallot and add a little bit of cream on each one. When all slices are placed in the dish, pour broth on them. At least half of the potatoes should be submerged. Put the dish in the oven for 20 minutes at 180°C. Remarks: You can also put some low-fat cheese between the layers, but of […]

Simple milkshake

Ingredients: 1 person 1 ripe banana 250ml skimmed milk Some ice cubes Preparation method: Put the banana in the milk and mix it with a mixer until there are no nubs left and you have some foam on the milk. Put some ice cubes in a long glass and pour the milkshake over them. Remarks: This is an ideal drink for recuperation after training. Nutritional values: per 100g per portion Kcal 43,9 184,6 Protein (g) 2,3 9,8 Lipids (g) 0,06 0,25 Carbohydrates (g) 8,5 35,7 Dietary Fiber (g) 0,48 2

Low-fat orange-apricot cake

Ingredients: 12 slices 125ml orange juice 140g dried apricots 250g self-rising flour 180ml skimmed milk 1 Egg 175g liquid honey 30g margarine Preparation method: Preheat the oven at 180°C and grease a cake tin. Mix the apricots with the orange juice and cook it until it’s completely warmed. Then take it off the fire and let it cool down. Mix the honey, margarine, milk and egg in a bowl and stir well. Put the flour in a large bowl and make a hole in the middle. Pour the milk-mix and apricot-mix in the hole. Now stir everything until you get […]

Noodle salad with tuna

Ingredients: 4 persons 200g spirelli pasta (uncooked) 2 cans of tuna in its own juices (2 x 155g) 3 eggs 1 cucumber 3 tomatoes 4 carrots 2 bell peppers Preparation method:   Boil some water and cook the spirelliin it. Cook the eggs (12 minutes) in another pot with boiling water. Let the cans of tuna leak, then put the tuna in a large bowl and mash it with a fork. Wash the carrots, cucumber, tomatoes and bell peppers. Grate the carrots and chop the cucumber, tomatoes and bell peppers. Put all the vegetables in the bowl with the tuna. Peel […]

Omelette with potatoes

Ingredients: 4 persons 800g potatoes 6 eggs 3 slices of ham Margarine Pepper/salt/nutmeg Method: Peel the potatoes, cut them into small slices and boil them. Chop the ham slices. Melt 1 tablespoon of margarine in a deep pan and fry the ham and potatoes in it. Break the eggs and mix them in a bowl, add pepper, salt and nutmeg as you like. Pour the eggs on the potatoes and ham in the deep pan and let everything cook for a while. Remarks: Preferably, you should eat some vegetables with this meal. Nutrient values:  per 100g per portion Kcal  108 […]

Oven baked patatoes

Ingredients: 4 persons 800g potatoes (not peeled) 1 tbsp of oil paprika pepper Herbs de Provence Preparation method: Wash the potatoes but do not peel them. Cut them into 4 long parts and put them together with the oil and herbs in a bowl with a lid. Close off the bowl and shake it thoroughly to spread the herbs all over the potato parts. Place the potatoes on a baking sheet (preferably with bakery paper) en put it in the oven for 20 minutes at 200°C. Remarks Easy, but really tasty! You can try this with different herbs and spices. […]