F.X. MAYR-ÄRZTE

Salads &
Dressings

Leaf salads stimulate the digestive juices, contain magnesium, vitamins, minerals and fiber and are therefore ideal as a raw food starter for lunch. Use only the best, highest quality vegetable oils and natural vinegar, as well as yoghurt, lemon and sour cream. In summer you can also prepare a milk-fruit mix or a cold fruit bowl. A good salad already leads to satiation. If possible, leave the bread out to save carbohydrates. Before dinner you should take care not to eat for about 4-6 hours in order not to block the fat-burning effects.

The best cold-pressed vegetable oils should be used for all salads and dressings. The vegetable oils should not be heated under any circumstances and kept refrigerated in dark bottles. When it comes to preparing the salads, organic ingredients are paramount!

Seasonal leaf salad

Ingredients (4 servings)

500 g	leaf salad mixed according to season
100 g	each of fennel strips and diced tomatoes
50 g	each of chopped walnuts and bean sprouts
4 tbsp	best vegetable oil

Vinegar, sea salt, pepper

Method (10 minutes)

Clean the lettuce, wash, drain well, mix with fennel strips, nuts and the dressing.

A leaf salad can be imaginatively varied with dandelions, spring flowers, asparagus, warm potatoes, apple pieces, cheese cubes, tofu, lean ham, avocado slices, fresh seaweed, orange fillets, nuts, etc.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
158	4,6	4,3	13,0

Food compatibility

L	Lactose-free
F	Omit apple and orange filets
G	Gluten-free
H	Omit tomatoes, nuts, bean sprouts, algae, avocado, possible substitute with apple cider vinegar

CUCUMBER SALAD WITH SOUR CREAM

Ingredients (4 servings)

3	garlic cloves
700 g	organic cucumbers
500 ml	sour cream
2 tbsp	each of best olive oil and vinegar
1 tbsp	chopped dill

Sea salt, white pepper

Method (10 minutes)

Remove the tops from the cucumbers, peel, halve lengthwise and remove the seeds. Slice the cucumbers finely, salt and leave to stand for 10 minutes.
Finely chop the garlic and dill. Squeeze the cucumbers, mix well with all the ingredients and refrigerate briefly.

This salad can be mixed with warm potato slices, in summer it goes well with jacket potatoes.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
192	5,2	2,7	17,8

Food compatibility

L	Use lactose-free sour cream
F	Fructose-free
G	Gluten-free
H	Option to use apple cider vinegar

TOMATO SALAD

Ingredients (4 servings)

800 g	sun-ripened tomatoes
100 g	onion peeled
4 tbsp	each of best olive oil and apple vinegar

Sea salt, white pepper
1 bunch of fresh basil

Method (10 minutes)

Wash the tomatoes, remove the stalk and cut into slices or quarters. Chop the onion finely, cut the basil into strips and add.
Season well with oil, vinegar, salt and pepper and leave the flavors to infuse for a short time in the fridge.

Can also be made with cucumber.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
86	6,4	0,5	5,1

Food compatibility

L	Lactose-free
F	Option to omit onion
G	Gluten-free
H	Tomatoes are not suitable

WARM CABBAGE SALAD

Ingredients (4 servings)

800 g	pointed white cabbage
500 ml	hot vegetable stock
5 tbsp	each of best olive oil and apple vinegar
1 tsp	each caraway, raw sugar and sea salt

Pepper from the mill

Method (15 minutes)

Finely chop the cabbage. Bring the vegetable stock to the boil in a large saucepan with all the ingredients, add the cabbage, cover and simmer for about 5 minutes.
Remove from the heat, cover and let simmer for another 15 minutes and serve.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
116	18,2	2,8	6,7

Food compatibility

L	Lactose-free
F	Fructose-free
G	Gluten-free
H	Histamine-free

WARM POTATO SALAD

Ingredients (4 servings)

1 kg	waxy potatoes
100 g	each of onions, red and green peppers
500 ml	hot vegetable stock
4 tbsp	each of best olive oil and apple vinegar

Sea salt, white pepper
1 bunch of chives

Method (30 minutes)

Wash the potatoes, steam until soft, peel and slice while still warm.
In the meantime, peel and chop the onion, dice the pepper and finely chop the chives. Mix everything together with hot stock, vinegar and oil and season well with salt and pepper.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
231	39,7	5,8	5,4

Food compatibility

L	Lactose-free
F	Possibly without onion
G	Gluten-free
H	Histamine-free

Fennel salad with apple and orange

Ingredients (4 servings)

2	young fennel bulbs with greens
3 tbsp	cold-pressed walnut oil
1 tbsp	white balsamic vinegar
1	apple
1	orange
2 tbsp	coarsely chopped walnut kernels
1	small red onion

Some rock salt, fresh mint or lemon balm

Method

Wash the fennel, cut in half, remove the stalk and cut into thin slices with the greens. Peel the onion and also cut into thin slices.
Halve the apple, remove the core and cut into slices. Peel the orange and cut out small fillets. Season everything well in a bowl with vinegar, oil, salt, mint or lemon balm and walnuts.

Nutritional information (1 Portion)

KCAL	CARB	PROT	FAT
115	7,4	2,0	7,3

Food compatibility

L	Lactose-free
F	Omit fruit and onion
G	Gluten-free
H	Balsamic vinegar and nuts contain histamine

Colorful lentil salad

Ingredients (4 servings)

250 g	champagne lentils cooked
½	each of red, yellow and green pepper
1	small red onion
2 tbsp	natural apple cider vinegar
4 tbsp	cold pressed pumpkin seed oil

Rock salt, ground pepper

Method

Cook and prepare the lentils a day in advance. The following day, mix the lentils in a bowl with diced peppers and onions and season well with vinegar, oil, salt and pepper. Chill briefly and serve.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
230	31,2	15,1	6,0

Food compatibility

L	Lactose-free
F	Onion 1.2g to glucose
G	Gluten-free
H	Use chickpeas instead of lentils and omit vinegar

Beetroot salad with horseradish

Ingredients (4 servings)

500 g	cooked beetroot peeled
1 tbsp	honey
1 tbsp	freshly grated horseradish
2 tbsp	natural apple vinegar
3 tbsp	extra virgin olive oil

A little rock salt and caraway

Method

Cook the beetroots the day before or use pre-cooked and peeled beetroots from the organic supermarket. Roughly grate the beetroots and mix with all the ingredients to make a great tasting salad and chill briefly.

Nutritional information (1 Portion)

KCAL	CARB	PROT	FAT
268	30,7	1,9	5,2

Food compatibility

L	Lactose-free
F	Omit honey
G	Gluten-free
H	Recipe not suitable due to beetroot and vinegar

Green bean salad with mozzarella cheese

Ingredients (4 servings)

500 g	green beans
2	packets buffalo mozzarella cheese
1	red onion
1	beef tomato
2	cloves of garlic
3 tbsp	extra virgin olive oil
2 tbsp	apple cider vinegar
1 tsp	honey

Rock salt, ground pepper

Method

Wash the beans, halve them, boil until soft and cool.
Dice the onion and garlic, chop the tomato and mozzarella.
Season well in a bowl with salt, pepper, vinegar, oil and honey and chill briefly.

Nutritional information (1 portion)