Cold
Starters
Cold starters can be also a light evening meal.
As a matter of principle, untreated, natural organic food should be used for all ingredients. This applies to plant and animal products.
Marinated wild rainbow trout
Ingredients (10 servings)
1 rainbow trout, three trout or 1.5kg char
40 g coarse sea salt
30 g raw cane sugar
60 ml Cognac
1 tsp crushed peppercorns
Coriander and pepper ground in a mill
A bunch of fresh dill
Method (over 2 days)
Fillet the salmon trout, but do not skin it, and pull out the side bones with tweezers. Separate the two fillets cleanly. Place one fillet skin side down in an appropriately sized dish.
Mix salt with sugar and pepper and sprinkle over the fillet. Coarsely chop the dill with the stalks and sprinkle over the top. Drizzle with cognac and season with the ground coriander and pepper.
Place the second fillet, seasoned in the same way, skin side up on top. Cover with foil and marinate in the fridge for at least 48 hours. During this time, turn the fillets twice.
Using a fillet knife, cut the fillets into diagonally thin slices. Serve with 2-3 small red onion rings, a lime or lemon fillet.
The marinated fillets can also be frozen after the marinating process, well wrapped or, better, sealed.
A little mustard sauce and small warm potatoes are an excellent accompaniment.
Nutritional information (1 portion)
KCAL CARB PROT FAT
166 - 29,2 4,1
Food compatibility
L
Lactose-free
F
Fructose-free
G
Gluten-free
H
Only fresh without cognac
Soft goat or sheep cheese with olives
Ingredients (2 servings)
each 1 red onion, pepperoni, rosemary branch
250 g soft goat's or sheep's cheese
4 tbsp best green olives
2 tbsp pumpkin, hemp or cold-pressed olive oil
some fresh wild garlic or oregano
Method (5 minutes)
Cut the cheese into large cubes and arrange on 2 plates. Cut the pepperoni pepper and wild garlic into very small pieces, cut the onion into rings and place on top with the olives and rosemary.
Drizzle with oil.
Buffalo mozzarella, sheep's milk mozzarella or fresh curd cheese with good tomatoes and olives can also be prepared in this way.
Nutritional information (1 portion)
KCAL CARB PROT FAT
220 1,4 13,5 15,0
Food compatibility
L
Lactose-free cheeses or well-matured cheeses
F
Optionally without onion
G
Gluten-free
H
No tomatoes, cream cheese and young olives
Peach and mint chilled soup
Ingredients (4 servings)
300 g well ripe stoned peaches
500 ml buttermilk
250 ml sour cream
40 ml maraschino
4 tbsp natural honey or raw cane sugar
Juice from ½ lemon, some fresh mint or lemon balm leaves
Method (5 minutes)
Puree all ingredients in a blender, arrange in soup plates and garnish each with a dollop of sour cream and fresh mint.
For a chilled soup, you can use any ripe fruit and berries, depending on the season. Chilled cucumber and melon soups are also delicious and can be easily prepared in the same way.
Nutritional information (1 portion)
KCAL CARB PROT FAT
176 27,5 7,3 7,0
Food compatibility
L
Lactose-free dairy products
F
>Omit alcohol, honey and peach, possibly with banana
G
Gluten-free
H
Omit alcohol, lemon and honey
Hummus with linseed oil and walnuts
Ingredients (4 servings)
250 g chickpeas
3 tbsp cold-pressed linseed oil
1 tsp lemon juice
50 g walnuts
A pinch of finely ground sea salt
Method
Place the chickpeas in cold water, preferably overnight, then strain and boil with fresh water for about 1 hour until soft, strain again and leave to cool. Purée in a mixer of food processor with the oil, salt, walnuts and lemon juice until creamy. Chill in the fridge.
Can be modified as desired with garlic, paprika, cumin, curry, cayenne, fresh herbs, sesame paste, coconut milk. As an alternative, half of the hummus can be prepared with a vegetable mixed in for the other half.
Nutritional information (1 portion)
KCAL CARB PROT FAT
122 4,1 2,9 11,4
Food compatibility
L
Lactose-free
F
Fruktose-free
G
Gluten-free
H
Contains histamine
Greek farmer’s salad
Ingredients (4 servings)
1 cucumber
100 g lettuce hearts
4 ripe beef tomatoes
1 red onion
1 white onion
1 red pepper
1 green pepper
200 g sheep's or goat's cheese
80 g each of black and green olives
4 tbsp extra virgin olive oil
2 tbsp good apple cider vinegar
1 ripe avocado
Rock salt, pepper and fresh oregano
Method
Remove the stalks from the tomatoes, wash and cut into small cubes and place in a bowl. Cut the avocados in half, remove the pit, remove from the skin, dice and add. Pluck the basil, chop roughly and add. Season everything with salt and pepper and gently mix in.
Divide the mixture one between 4 dessert plates with the help of a round food ring and press down lightly with a spoon. This should take on the form of a small tower. Finally, dice the salmon and spread it over the top, then carefully lift off the ring and garnish with lime and basil.
Serve with fresh baguette or warm potatoes. A few drops of cold-pressed linseed or olive oil for smoothness can also be added, as well as some mustard sauce.
Nutritional information (1 Portion)
KCAL CARB PROT FAT
302 6,7 8,1 19,0
Food compatibility
L
matured cheese instead of cream cheese
F
tomatoes, peppers, onions contain fructose
G
Gluten-free
H
vinegar, tomatoes, avocado, ripened cheese contain histamine
Avocado and tomatoes with smoked salmon
Ingredients (4 servings)
200 g smoked wild salmon
3 gut reife Avocados
3 large beef tomatoes
1 bunch fresh basil
1 tsp lime juice
Rock salt, ground pepper
Method
Remove the stalks from the tomatoes, wash and cut into small cubes and place in a bowl. Cut the avocados in half, remove the pit, remove from the skin, dice and add. Pluck the basil, chop roughly and add. Season everything with salt and pepper and gently mix in.
Divide the mixture one between 4 dessert plates with the help of a round food ring and press down lightly with a spoon. This should take on the form of a small tower. Finally, dice the salmon and spread it over the top, then carefully lift off the ring and garnish with lime and basil.
Serve with fresh baguette or warm potatoes. A few drops of cold-pressed linseed or olive oil for smoothness can also be added, as well as some mustard sauce.
Nutritional information (1 portion)
KCAL CARB PROT FAT
287 2,1 12,3 27,1
Food compatibility
L
Lactose-free
F
Swap tomatoes
G
Gluten-free
H
Salmon, tomatoes, avocado, lime contain histamine
Lamb's lettuce with walnuts and goat's cheese
Ingredients (4 servings)
300 g g lamb's lettuce
200 g goat's cream cheese
2 oranges
1 tbsp honey
50 g walnuts
4 tbsp cold-pressed walnut oil
2 tbsp each orange juice and balsamic vinegar
Rock salt, ground pepper
Method
To make the dressing, mix the orange juice with the balsamic vinegar, honey and walnut oil. Season to taste with salt and pepper.
Coarsely chop the walnuts. Peel and fillet the oranges. Coarsely crumble the goat's cheese. Clean, wash and drain the lamb's lettuce and place in a bowl.
Mix loosely with all the ingredients and arrange in small bowls.
Nutritional information (1 portion)
KCAL CARB PROT FAT
247 10,4 7,9 16,7
Food compatibility
L
Lactose-free cheese
F
Omit oranges and honey
G
Gluten-free
H
Omit balsamic vinegar, walnuts and oranges
Sauerkraut salad with apples and carrots
Ingredients (4 servings)
200 g fermented sauerkraut
2 medium carrots
2 sour/sharp apples
4 tinned peach halves (without added sugar/juice)
1 tbsp honey
2 tbsp extra virgin olive oil
Rock salt
Method
Roughly chop the sauerkraut and place in a bowl. Wash the apples, peel them if necessary, core them and chop them. Clean, wash and roughly grate the carrots. Cut the peaches into small cubes. Add everything to a large bowl, mix with the cabbage, season well with honey, olive oil, salt and pepper and serve.
Nutritional information (1 portion)
KCAL CARB PROT FAT
95 17,6 2,0 3,2
Food compatibility
L
Lactose-free
F
Omit fruit and honey (carrots)
G
Gluten-free
H
Use fresh cabbage
Tomato with buffalo mozzarella and linseed oil
Ingredients (4 servings)
4 medium sized, ripe beef tomatoes
200 g buffalo mozzarella or vegan alternative
2 ripe avocado
4 tbsp quality cold-pressed linseed oil
1 tbsp balsamic vinegar
1 bunch of fresh basil
Sea salt, ground pepper
Method
Remove the stalks from the tomatoes, wash and slice. Halve the avocado, remove the stone, lift out of the skin and cut into thick strips. Cut the mozzarella into slices and arrange in a circle on plates. Drape the basil leaves between them, season with salt and pepper and drizzle with the oil and balsamic vinegar.
Nutritional information (1 Portion)
KCAL CARB PROT FAT
282 3,8 8,9 28,6
Food compatibility
L
Use lactose-free cheese
F
Tomatoes contain fructose
G
Gluten-free
H
Tomatoes, avocado, balsamic vinegar contain histamine