You want more energy and serenity in the new year? Then we recommend: vegetables! Relieve your body with a basic diet.
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The first weeks of the new year are always particularly hard. It is dark, it is cold, and spring seems as far away as the moon. No wonder we are tired, exhausted and in a bad mood. But maybe not only the weather, but also the lush winter kitchen of the past few weeks is to blame for our energy low: If the acid-base ratio is no longer correct, so we are acidified, our body often reacts with weakness, joint pain, mood swings and skin problems.
All fluids in the organism contain acids and bases. They are caused by metabolic processes and by the foods that we feed. The body is the most vital and healthiest when it is in the neutral or weakly basic range. You can actively support the balance of a basic diet : eat many basic or neutral and low acid foods. Ideal would be a ratio of 80:20, but in everyday life it often looks the other way round.
With our delicious recipes for a basic diet you counteract an over-acidification and get back into a healthy balance. For a basic diet, it is important that every acidic meal also contains basic foods. That balances out great. And protects against cravings attacks. Like the Basenfasten.
Basic food at a glance
- Strongly basic spices and dried fruit herbs like figs and dates
- Basic vegetables Potatoes fruits salad kidney beans white beans trail mix
- Neutral yogurt milk tofu fats
- Sour bread fish meat cheese
- Stark Sauer Egg Yolk Prawns Parmesan Laugengebäck
Basic nutrition: 5 recipe ideas
Aubergine towers with potato mash
Ingredients (4 people)
- 2 eggplants,
- 100 g of smoked tofu,
- 5 tbsp oil,
- 800 g predominantly pot-boiling potatoes,
- Salt,
- 10 stems thyme,
- 3 sprigs of rosemary,
- 100 g + 3 tbsp flour,
- 250 ml oat drink,
- 1 teaspoon Baking powder,
- 60g rocket,
- 50 g margarine,
- grated nutmeg,
- 1-2 tablespoons of lemon juice
preparation
1. Wash eggplants, clean and cut into 1 cm thick slices. Cut a bag into the eggplant slices horizontally. Cut the tofu into thin slices. Heat 1 tbsp oil in a pan. Fry the tofu slices in a golden brown on both sides for approx. 2 minutes, remove and drain on kitchen paper. Allow to cool slightly. Put 1 tofu slice into the eggplant pockets.
2. Peel potatoes, wash and cut into pieces. Cover the potatoes and cook in a little salted water for about 20 minutes.
3. Wash the thyme and rosemary for the batter, shake dry. Strip leaves and needles and chop. Add 100 g flour, 50 ml oat drink, 75 ml cold water, 1/2 tsp salt, baking powder, thyme and rosemary to a smooth dough. Put 3 tablespoons of flour in a plate. Roll the aubergine slices first one after the other into flour, then pull them through the baking batter. Portionwise heat 4 tablespoons of oil in a pan. Bake the aubergine slices, turning for 6-8 minutes.
4. Wash the rag, drain. Cut 50 g of rocket into pieces. Heat 200 ml of oat drink and margarine. Drain the potatoes, add the hot milk mixture and the rocket and stomp everything roughly. Season with salt, nutmeg and lemon juice.
Pumpkin soup with parsley pesto
Ingredients (8-10 people)
- 1 kg Hokkaido pumpkin,
- 500 g potatoes,
- 2 onions,
- 2 cloves of garlic,
- 3 tbsp + 100 ml sunflower oil,
- 2-3 tablespoons curry powder,
- 500 ml of apple juice,
- 2 tablespoons instant vegetable stock,
- 100 g almonds with skin,
- 2 bunch of parsley,
- 300 g apples,
- 2 tablespoons lemon juice,
- Salt pepper,
- 150 g of creme fraiche
preparation
1. Quarter the pumpkin, remove the seeds and cut the pulp into pieces. Wash potatoes, peel and also cut small. Peel and dice onions and garlic. Heat 3 tablespoons of oil in a large saucepan, sauté onions and garlic. Dust with curry, sweat briefly. Add the pumpkin and potatoes, add apple juice and 1 1/2 liters of water. Season with broth. Boil and cook covered for about 30 minutes.
2. For the pesto roast almonds in a pan with constant turning for about 5 minutes. Wash the parsley, shake it dry, pluck the leaves from the stems and finely chop. Wash the apples, cut the pulp into thin slices from the core casing and finely dice. Chop almonds. Stir in parsley, almonds, apple, 100 ml of oil and lemon juice, season with salt and pepper.
3. Puree the soup, salt, pepper to taste. Refine with crème fraîche and pesto.
Sweet potato rösti with beetroot
Ingredients (4 people)
- 500 g sweet potatoes,
- 2 eggs,
- 30 g cornstarch,
- Salt pepper,
- ground nutmeg,
- 1 pinch of sugar,
- 6 tablespoons oil,
- 12 red and yellow baby peppers (approx. 40 g each),
- 4 stems thyme,
- 3 sprigs of rosemary,
- 1-2 tbsp olive oil,
- 75 g goat cream cheese
preparation
1. Peel sweet potatoes, grate coarsely and place in a bowl. Whisk the eggs and mix with the sweet potatoes. Add starch quickly. Season with salt, pepper, nutmeg and sugar.
2. Heat 3 tablespoons of oil in a large pan. With a spoonful of 2 large, thin rösti (about 14 cm Ø) in the pan. Fry on both sides over medium heat for 6-8 minutes. Remove the rösti and keep warm. Do the same with the rest of the sweet potato mass (or work in parallel in a second pan!).
3. Meanwhile wash the pepper, rub dry. Wash thyme and rosemary, shake dry. Place the peppers side by side on a baking tray lined with baking paper. Distribute herbs on it. Drizzle with 1-2 tbsp olive oil. Grill for approx. 10 minutes under the preheated oven grill on the upper shelf. Carefully remove the sheet after 3-4 minutes. Sprinkle the pepper with cheese, put it back in the oven and grill.
4. Serve 1 piece of rösti and 3 peppers each on plates. Garnish with roasted herbs.
Coleslaw with red dressing
Ingredients (4 people)
- 175 g red cabbage,
- 175 g of white cabbage,
- 250 g carrots,
- Salt,
- Sugar,
- 1-2 limes,
- 1 shallot,
- 40 g pickled roasted beetroot,
- 1 tsp mustard,
- 2-3 tbsp walnut oil,
- 5 stalks of mint
preparation
1. Clean cabbage and cut into thin strips. Peel carrots and grate. Knead cabbage, carrots, pinch of salt and sugar. Leave the salad for about 10 minutes.
2. Halve limes, squeeze juice. Peel the shallot and dice it roughly. Dice beetroot. Puree beetroot, mustard, oil and shallots. Season the dressing with salt, pepper and lime juice.
3. Wash mint, shake dry and cut the leaves of 4 stems into thin strips. Mix lettuce and mint leaves, season with lime juice, salt and pepper. Mix the salad with the dressing or add the dressing separately. Garnish the salad with the remaining mint leaves.
Sesame polenta
Ingredients (4 people)
- 3 tablespoons of sesame seeds,
- 3 oranges,
- Salt,
- 150 g polenta semolina,
- 6 tbsp olive oil,
- 500 g of green beans,
- 4 cloves of garlic,
- 250 g cherry tomatoes,
- 1/2 bunch of spring onions,
- pepper
preparation
1. Roast sesame in a pan without fat, remove. Wash organic orange and peel off the skin with a zestzer. Covered and set aside. Halve all the oranges, squeeze out, make up to 500 ml with water. Bring to a boil with 1 teaspoon salt. Stir in the polenta, simmer for about 10 minutes over a low heat, stirring frequently. Remove from heat and leave to swell for approx. 5 minutes. Stir in 1 tbsp oil and 2 tbsp sesame seeds and let the mixture cool lukewarm.
2. Wash and clean the beans. Cook in boiling salted water for 7-8 minutes. Peel garlic and chop finely. Wash and clean tomatoes. Clean and wash the spring onions and cut into fine rings. Drain beans and fry cold. Wash sage, pat dry and peel off leaves. Form triangles from the polenta.
3. Heat 3 tablespoons of oil in a pan. Roast polenta corners in hot oil over medium heat while turning golden brown. Heat 2 tablespoons of oil in another pan. Fry tomatoes and garlic in it. Add the beans, season with salt and pepper, heat briefly. Sprinkle with orange peel. Serve beans and polenta with sprinkled sesame and spring onions.
