Professional Documents
Culture Documents
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Preheat the oven to 160
Mix the eggs with the cream, salt, pepper and herbs, till its a bit foamy.
Put the vegetables/meats/fsh into a casserole dish, and pour the batter over it,
Cheese on top if you want.
Bake for 40 minutes.
Bon Apptit!
* The great thing about frittatas is, that you can throw in any kind of
vegetable, its perfect for leftovers! You can make one without cheese of
course, or with any kind of cheese that you like!
Also, it tastes great when its cold, perfect for work days, just prepare
a frittata the evening before. Good in salads, too, I like to shred them in
them.
58 59
Rumpsteak with
Parmesan-Crust
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Heat up a Tbsp butter in a pan, add the onion and garlic, stir well.
Add the mustard, almonds, parmesan and thyme.
Preheat the oven to grill.
Season the steak with salt and pepper and cook it from both sides in butter.
Wrap in aluminium foil and set aside for 5 minutes. In that time, you can eas-
ily make a side-salad.
After the 5 minutes, unwrap the steaks and add the paste on to the top of
the steaks.
Set under the grill for 1 or 2 minutes!
Great with a salad or mixed vegetables.
Bon Apptit!
Main Dishes:
Fish
&
Seafood.
62 63
Mediterranean Salmon
with Asparagus in an
Herbal omelette
Salmon:
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Preheat the oven to 180
Cut the zucchini into long strips, and marinate them and the salmon fllets with
olive oil, herbs, salt and pepper. Put the strips on the aluminium foil, and put the
salmon on top.
Put the tomatoes and olives around the fllet and lay two lemon slices on top of
each salmon fllet.
Bake for 20 minutes.
For the omelettes, beat the eggs with the cream and herbs until a bit foamy.
Melt butter in a pan and pour the egg mixture in on medium heat. Let it sit for a
bit and then put in the oven about 10 minutes.
Meanwhile, wash and dry the asparagus, breaking off the woody ends.
Roast the asparagus in butter over medium heat, add salt and pepper. You may
add a little water, and simmer until it has evaporated and the asparagus gets some
color.
Bon Apptit!
Green asparagus in Herbal omelette:
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64 65
Sweet Potato
and Shrimp Soup
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Saut the chopped tamarind, galgan and ginger in ghee, till they spread their aro-
mas.
Add the sweet potatoes, fry it a little, and add the coconut milk.
Blend it.
Add the fsh and most of the shrimp and cook until they are done (about 5-10 min-
utes or even less).
In a separate pan, fry the rest of the shrimps in coconut oil, add the coconut fakes
and let them get a little brown on the edges.
Put them onto the soup and add a little fresh cilantro.
Bon Apptit!
66 67
Paleo Paella
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Melt ghee in a large skillet or wok and fry the chicken shortly (it should be still
slightly raw), take it out and do the same with the chorizo.
Saut the garlic and onion in the fat left behind and add the vegetables
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Generously sprinkle with turmeric, salt and pepper, and chili fakes if you like.
Stir well, and glaze with water and the tomatoes. Let it cook for 5 minutes.
Add the meat and the shrimps and stir well, till the shrimps and the chicken is
cooked through (about 5 minutes)
Serve with lemon wedges!
Bon Apptit!
68 69
Fish Curry
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Melt ghee in a large skillet or wok. Heat onions, garlic and ginger in it.
Add all vegetables except for the spinach.
Stir well and let the vegetables roast a little bit.
Add the coconut milk, fsh and spinach. Stir briefy and let it simmer with the lid
closed for 3-5 minutes
Serve with fresh Cilantro.
Bon Apptit!
70 71
Cashew-Pumpkin
Soup
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Saut the pumpkin with the onions in coconut oil and add salt and pepper to taste.
Add the peaches.
Add a bit of water and the soaked cashews.
Then add cinnamon and nutmeg to taste and let it simmer for 10-15 minutes.
Blend/puree.
In a separate pan, roast the salmon with the leftover cashews in coconut oil and
put it over the soup.
Bon Apptit!
72 73
Scallops on
Ratatouille
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Preheat the Oven to 100.
Saut the onion, zucchini, and garlic in butter till they are lightly browned.
Add the tomatoes and herbs, and let it simmer for 10-15 minutes, stir frequently.
In a separate pan, heat up 2 tbsp butter with 2 tbsp olive oil and the rosemary
branch. Heat on low/medium, it shouldnt smoke!
Just before the ratatouille is ready, take the branch out and add it to the rata-
touille-pan, remove this pan from the heat.
Turn the butter-pan on medium to high heat, and fry the scallops for 1 minute each
side. Then put it onto a baking tray.
Add the lemon juice to the butter-pan, stir half a minute and remove from heat.
Put the ratatouille onto a plate, the scallops on top and pour the lemon-butter over
it.
Bon Apptit!
74 75
Salmon Burger with
Sweet Potato Chips
for 4 Burger
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Preheat the cven to 200.
Mix the salmon with salt, pepper, almonds, the yolk and the herbs.
Put in the fridge for an hour.
Cut the sweet potato into chips, and mix with salt, pepper, coconut oil and chili-
powder.
It works best when you mix with your hands!
Put onto a baking tray, and bake for 30 minutes.
While the chips are baking, form patties out of the salmon batter and fry on me-
dium heat in coconut oil, till theyre slightly browned.
Serve with roasted vegetables or a side salad.
Bon Apptit!
76 77
Desserts.
78 79
Almond Muffns with
Berry Frosting
Frosting:
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Preheat the oven to 160 degrees.
In a large bowl, mix the dry ingredients.
In another bowl, stir the eggs, honey, melted coconut oil, vanilla, lemon peel and
lemon together.
Mix the wet ingredients and the dry ingredients with a wooden spoon.
Bake for 23-27 minutes.
Let it cool completely down before adding the frosting!
For the frosting, bring the berries with the honey to boil in a small saucepan. Re-
duce heat and let it simmer for 6-8 minutes. Stir well and cool completely.
In a cool metal bowl, whip the cream until its stiff and let it sit in the fridge for 15
minutes.
In another cool bowl, stir the cream cheese until its creamy, and stir it together
with the whipped cream.
Blend the berrie-honey-mixture and stir it under the cream-mixture.
Cool for about 20 minutes before spreading it onto the muffns.
Bon Apptit!
80 81
Chocolate Cake
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Preheat the oven to 180.
Melt the chocolate with the coconut milk and the honey in a small saucepan over
very low heat, then remove the pan from the stove, stirring constantly.
First stir in the yolks, then the ground almonds, the salt, the baking powder and
baking soda.
At last, fold in the beaten egg whites gently.
Grease a fat baking tray with coconut oil.
Bake at 180 degrees for 20-25 minutes. Let it cool down and sprinkle it with the
coconut fakes.
Bon Apptit!
82 83
1 small Cake:
Crust:
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Filling
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Preheat the oven to 175 .
Melt the butter with the sweetener selected and the ground almonds, mix well.
Pour into a well buttered (small) spring form pan.
For the flling, whisk together the eggs with the honey/maple syrup with a blend-
er, add the lemon juice and peel, and stir briefy.
Slowly stir in tablespoons of both cream cheeses, and blend it on medium to low
speed until its creamy.
Bake for about 25-30 minutes and let it cool completely before getting it out of the
form.
Very delicious with reduced berries and whipped cream on top.
Bon Apptit!
Chvre
Cheesecake
84 85
Vanilla-Chocolate
Shortbread
about 20 small shortbread squares:
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Preheat the oven to 180 degrees.
Melt the butter, coconut oil and honey/maple syrup over low heat, stir in the
ground Almonds, and mix well.
Mix 2/3 of the batter with the cocoa powder, knead, and spread onto a baking
sheet, then spread the rest over it and fatten the surface with your hand.
Prick with a fork for several times.
Bake for 15-20 minutes until the edges are lightly browned.
When still warm, cut into long rectangles.
Wait to serve them until the shortbreads are completely cooled, otherwise they fall
apart easily.
A super simple paleo-version of the scottish classic, great with tea or coffee or on
their own.
Bon Apptit!
86 87
Mint
Chocolate Ice
Cream
2 Bananas
A handful of mint Leaves
Chopped dark Chocolate (70% and up)
Cut the bananas into chunks and put them in you freezer.
After about 2 hours take them out and blend them with the mint. Stir in the
chopped Chocolate and youre done!
Garnish with fresh mint.
Bon Apptit!
*That has to be the simplest ice cream recipe ever, dont you agree?
You can even make more of this basic recipe, take a look at some more
ingredients that would be great in it:
frozen berries or other fruit,
100% cocoa,
coconut cream/milk,
shredded coconuts, ...
88 89
Vanilla-Ghee
250 g good, pastured Butter
1 Vanilla pod
1 Tea Strainer
Slit the pod, scrape out the pulp, and set aside. Cut the pod into a few pieces and
put them with the butter in a saucepan.
Melt the butter slowly and then let simmer, stir constantly.
Once a foam has formed on the surface (about 10-20 minutes.) and it smells like
cookies, strain the mass through the flter into a suitable container. Add the pulp
with a fork and mix well.
While cooling, stir again and again, because the pulp settles onto the bottom.
The vanilla ghee is great for baking, cooking or snacking!
Bon Apptit!
90 91
Baked Apple with
Hazelnut Hood
2 small baking cups
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Preheat the oven to 100.
In a pan, heat up 2 tbsp butter with the honey till its slightly caramelized.
Add the apples and let them cook a bit before adding cinnamon and vanilla to
taste.
You have to add a bit water and let it simmer till the water is evaporated and the
apples are slighty soft.
Add the apples to the cups/little baking dishes. Mix the remaining ingredients and
spread the batter on top of the apples.
Bake for 15 minutes.
Bon Apptit!
92 93
Raw Chocolate-
Mint-Tartelettes
4 tartelettes:
Crust:
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Also: 4 Tart Rings placed on a board
For the crust mix all ingredients together and spread with a spoon on the bottom
of the Rings.
For the flling, prepare the gelantine/agar agar as described (soak and cook in wa-
ter). Blend the rest of the ingredients for the cream with a hand blender and stir in
the gelantine/Agar Agar until its a thick, rich cream.
With a tablespoon, put the cream onto into the tart rings and chill them for at least
3 hours. Garnish with fresh mint.
Bon Apptit!
94 95
Coconut-Almond
Ice Cream
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Heat up the coconut milk in a pot, till its simmering, remove from heat.
Now beat the yolks till theyre creamy, and slowly add them to the hot coconut
milk. Put the pan on low heat, stir till the batter is getting thicker.
Add the shredded coconut, honey and the almonds, stirring frequently.
Pour it into an ice cream maker or put it into the freezer and stir it every half hour
for about 2-3 hours.
Bon Apptit!
96 97
Peach-Apple
Cake
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Preheat oven to 180.
Mix all the ingredients and pour the batter into a baking tray.
Add the planed almonds on Top.
Bake for 20-25 minutes.
Serve with whipped cream.
Bon Apptit!
98 99
Trife
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First, blend together the avocado, the honey, the cocoa, the hazelnuts and 2 Tbsp
coconut milk, till its very creamy, like a pudding.
Fill into glasses.
Chop the frozen raspberries with a blender till they are granulated.
Fill into the glasses and top each batter with the rest of the coconut milk/cream.
Bon Apptit!