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Eating rightThe Running Di t: Recipes for cooking

The weight loss formula of the running diet is: Conscious eating and doing sports. Here you will find suitable recipes, selected by Herbert Steffny and Dr. med. Wolfgang Feil, for morning, noon and evening.

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  1. Blueberry-banana drink
  2. Champignon broccoli pan with brown rice
  3. Vegetable couscous with beef fillet
  4. Greek spinach with feta
  5. Couscous with herbal yoghurt sauce

Three meals distributed throughout the day keep the metabolism in the run diet optimally. On the following pages you will find delicious recipes for cooking ...

Blueberry-banana drink

Ingredients (for two servings)

  • 200 ml of rice milk
  • 150 ml of orange juice
  • 1 ripe banana, medium sized, peeled
  • 25 g fresh rinds, peeled and sliced
  • 100 g of tofu
  • 1 coated TL cinnamon powder
  • 1 coated TL turmeric powder
  • 10 g wheat germ
  • 150 g frozen blueberries
  • 1 pinch of chilli powder
  • 1 teaspoon of cooking oil
  • 3 tablespoons of sea buckthorn and orange fruit sauce

That's how it's done

1. Place all ingredients in a blender in the order listed.

2. Mix well for two to three minutes.

Preparation time: About 10 minutes

Champignon broccoli pan with brown rice

Ingredients (for two servings)

  • 1 cup of brown rice
  • 2 medium onions
  • 400 g mushrooms
  • 2 cloves of garlic
  • 200 g of broccoli
  • 2 cm fresh ginger
  • 3 tablespoons rapeseed oil
  • Seasoned Salt
  • pepper from the grinder
  • Some chilli powder
  • 2 tablespoons of fresh herbs, finely chopped
  • 4 tbsp low-fat, crispy cream cheese
  • 2 tablespoons of walnuts in small pieces

That's how it's done

1. Simmer the rice with a little more than twice the amount of water until the water is absorbed and the rice is soft (about 35 to 40 minutes).

2. In the meantime peel off the onions, chop them and let them rest for five minutes. Wash, clean and cut the mushrooms. Finely chop the peeled garlic and let rest for five minutes. Wash and clean the broccoli, peel the ginger and cut into small pieces.

3. Steam the broccoli for three minutes.

4. Heat the oil in a large pan and fry the onions until translucent. Then add ginger, garlic and mushrooms and fry for five minutes. Put the rice and broccoli in the pan and mix well, fry for a few minutes.

5. Season to taste with herbal salt, pepper, chilli and fresh herbs, fill with plates, add the cream cheese, sprinkle with walnuts and serve the dish quickly.

Preparation time: About 60 minutes

Vegetable couscous with beef fillet

Ingredients (for two servings)

  • 250 g instant couscous
  • 2 onions
  • 4 1/2 tablespoons olive oil
  • 200 g beef fillet in fine strips
  • 1 small kohlrabi in cubes
  • 2 carrots in slices
  • 250 g of small tomatoes
  • 20 g of fresh ginger
  • 1 clove of garlic
  • 1 tsp. Granulated broth
  • pepper from the grinder
  • 1 teaspoon seasoning spice (spice blossom mix from the Bio-Laden)
  • 1/2 bunch of parsley and chives, finely chopped

That's how it's done

1. Cook couscous according to the instructions on the package. Instead of the specified butter stir in 1 1/2 tablespoons olive oil.

2. Finely chop the peeled onions and fry until golden brown in the remaining hot olive oil. Add the beef fillet, then simmer the vegetables and simmer for ten minutes.

3. Add the very small cut tomatoes, as well as the pressed ginger and garlic. Season with salted stock, pepper and spice seasoning. Stir in the couscous and sprinkle with the herbs before serving.

Preparation time: About 30 minutes

Greek spinach with feta

Ingredients (for two servings)

  • 400g potatoes
  • 2 large onions
  • 2 small garlic cloves
  • 4 tablespoons olive oil
  • 50 g pine or walnut kernels
  • 500 g frozen leaf spinach
  • 100 g feta cheese (made from sheep's milk or cow's milk)
  • 4 tablespoons sweet cream
  • 2 teaspoons of cooking oil
  • 1 tbsp. Broth
  • Salt pepper
  • 2 eggs
  • Some chilli powder

That's how it's done

1. Cook the peeled potatoes as a side dish and keep warm.

2. Dice the peeled onions, cut the garlic very small and fry both in slightly heated oil together with the pineapple or walnut kernels. Add the spinach with 50 milliliters of water and let it simmer for five minutes. Cut the feta cheese into small cubes and put them together with the cream in the simmering spit. Remove the pan from the heat, transfer the linseed oil and season with salted stock, pepper and salt.

3. Whisk the eggs with a fork and roast in a pan from both sides to an omelet or alternatively serve as fried eggs. Lightly sprinkle the omelet or fried eggs with pepper and chilli powder.

Preparation time: About 30 minutes

Couscous with herbal yoghurt sauce

Ingredients (for four servings)

  • 250 g instant couscous
  • 1 tbsp olive oil
  • 100 g of frozen corn
  • 200 g of frozen peas
  • 2 spring onions in rings
  • 250 g of tomatoes in cubes
  • 1 bunch of parsley, basil, rosemary and marjoram, finely chopped
  • 1 lemon
  • 5 tbsp olive oil
  • 2 teaspoons of cooking oil
  • Salt, pepper from the mill
  • 300 g of yoghurt (3.5 percent fat)
  • 1 garlic clove, pressed through
  • Fresh herbs
  • Seasoned Salt

That's how it's done

1. Prepare couscous according to the package instructions, but use olive oil instead of the specified butter.

2. Thaw corn and peas or brew briefly with hot water. Mix couscous with the vegetables and half of the herbs. Squeeze out the lemon, mix with olive oil, linseed oil, salt and pepper and mix under the couscous.

3. Mix the yoghurt with garlic, the remaining herbs, herbal salt and pepper and serve.

Preparation time: About 25 minutes

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