Jams & Spreads
The fruits, grapes and berries, like other foods, should be organically grown and used according to season. The following protein spreads can also be eaten with raw vegetable sticks, carrots, celery, yellow turnips. This way you can do without bread for the sake of carbohydrate reduction.
Hummus with linseed oil and macadamia nuts
Ingredients (4 servings)
250 g chickpeas
50 g macadamia nuts
3 tbsp cold-pressed linseed oil or walnut oil
1 tsp lemon juice
1 tbsp fresh garden herbs chopped
A little rock salt, fine
Method
Place the chickpeas in cold water, preferably overnight, strain and boil with fresh water for about 1 hour until soft, strain again and leave to cool. Purée in a blender or processor with the oil, salt, nuts and lemon juice until creamy. Chill in the refrigerator.
Can be modified as desired with garlic, paprika, cumin, curry, cayenne, fresh herbs, sesame paste, coconut milk. A vegetable puree can also be mixed in with half of the chickpea quantity.
Nutritional information (1 portion)
KCAL CARB PROT FAT
276 27,0 12,3 146
Food compatibility
L
 Lactose-free
F
 Option to omit lemon
G
 Gluten-free
H
 Chickpeas are not suitable, omit lemon and nuts
CREAM OF CURD AND LINSEED OIL
Ingredients (4 servings)
100 g each of low-fat curd cheese (quark) and Gervais
4 tbsp high-quality linseed oil or hemp oil
3 tbsp water
1 tbsp fresh garden herbs chopped
Sea salt
Method (5 minutes)
Mix the curd cheese and Gervais with oil, salt and water to a smooth spread and add the fresh herbs.
Keeps refrigerated for a few days, but must be diluted again and again.
Can also be mixed with 2-3 tbsp. avocado puree, almond paste or walnut puree. An ideal oil-protein combination. Can also be eaten with vegetable sticks instead of bread.
Nutritional information (1 portion)
KCAL CARB PROT FAT
170 1,4 5,5 12,5
Food compatibility
L
 Use lactose-free curd or cheese
F
 Fructose-free
G
 Gluten-free
H
 Histamine-free (omit avocado)
Feta cheese-olive spread
Ingredients (4 servings)
200 g natural tofu
150 g pitted green olives
100 g feta cheese
3 tbsp olive oil
Sea salt, pepper
Method (10 minutes)
Finely chop the olives in a food processor. Add the chopped feta cheese, tofu and olive oil and blend again vigorously. Season with salt and pepper.
Keeps for a few days in the fridge. Dilute with water.
Can also be eaten with vegetable sticks instead of bread.
Nutritional information (1 serving)
KCAL CARB PROT FAT
198 1,6 10,2 16,8
Meersalz, Pfeffer
Food compatibility
L
 Use lactose-free feta cheese
F
 Fructose-free
G
 Gluten-free
H
 Use freshest olives possible
SMOKED FISH MOUSSE
Ingredients (4 servings)
150 g smoked trout fillet
100 g tuna (in water)
80 ml cream
Sea salt, pepper
Method (10 minutes)
Blend all ingredients in a food processor to make fine paste and season well. Can also be eaten with vegetable sticks instead of bread.
Nutritional information (1 portion)
KCAL CARB PROT FAT
132 - 13,8 8,3
Food compatibility
L
 Use lactose-free cream
F
 Fructose-free
G
 Gluten-free
H
 Use fresh salmon or tuna
Turkey Mousse
Ingredients (4 servings)
250 g mildly smoked turkey breast
150 ml cream
Sea salt, pepper
Method (10 minutes)
Cut the turkey into small cubes and puree finely in a food processor. Add the cream and blend again to a smooth mousse. Season with pepper. Can also be eaten with vegetable sticks instead of bread.
Nutritional information (1 portion)
KCAL CARB PROT FAT
181 - 13,8 8,3
Food compatibility
L
 Use lactose-free cream
F
 Fructose-free
G
 Gluten-free
H
 Fresh smoked turkey breast
Apple and mango spread
Ingredients (4 servings)
4-6 sour/sharp apples
2 well ripe mango fruits
20 g butter
½ tsp freshly chopped ginger
Pinch of rock salt
Method (10 minutes)
Peel the mango, cut in half along the core, peel and chop the flesh.
Wash, peel, core and chop the apples. Put the butter in a saucepan and sauté the apple, salt, ginger and mango over a moderate heat for about 5 minutes, stirring constantly and adding 1-2 tbsp. water if necessary to prevent sticking.
Cover and leave to infuse for about 5 minutes, then puree. Pour into jars, cool and store in the fridge.
Can also be made with apricots and apple or pears. Sweeten with a little honey if desired.
Nutritional information (1 portion)
KCAL CARB PROT FAT
141 22,0 0,8 5,2
Food compatibility
L
 Lactose-free
F
 Not suitable (fruits)
G
 Gluten-free
H
 Mango and apple have low histamine
Speedy jam
Ingredients (16 servings)
500 g fresh or frozen apricots, strawberries or raspberries, diced
80 g raw cane sugar or honey
Method (10 minutes)
Mix the finely diced fruit with sugar and bring to the boil in a saucepan. Remove from the heat, cover and leave to steam for about 5-10 minutes.
Puree in a blender until thick and fill into small jars with screw tops. Leave to cool and store in the fridge. Keeps for 3-4 weeks without additives.
You can add some apple gelling agent if necessary. Lemon, orange, apple and possibly a dash of cognac deepen the flavors. Consume in small quantaties as jams are carbohydrate carriers which should be reduced.
Nutritional information (1 portion)
KCAL CARB PROT FAT
33,4 7,6 0,3 -
Food compatibility
L
 Lactose-free
F
 Omit honey (substitute with honeydew melon, banana, papaya)
G
 Gluten-free
H
 Omit honey and strawberries

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