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Platos principales
Vegetarianos
Aquí encontrará cereales y platos a base de patatas que tienen muchos hidratos de carbono y, por tanto, un IG elevado. Usted debe utilizar estos platos en términos de una reducción de carbohidratos comer a favor de más proteína animal y aceites vegetales buenos.
Las recetas sólo están disponibles en inglés
BUCKWHEAT CREPES WITH VEGETABLES
Ingredients
(4 servings)
4
eggs
300 g
freshly ground buckwheat flour
300 ml
milk
50 ml
cream
2 tbsp
olive oil for frying
1 tsp
chopped parsley
Seasalt
FOR THE FILLING
400 g
vegetable ratatouille
100 g
diced feta cheese
Method
(30 minutes)
Beat the eggs with a hand mixer, add the salt, parsley, milk, cream and flour and mix well.
Brush a smaller, coated pan with olive oil, pour 1 ladleful of batter (or less) into the center. Spread evenly by swirling the pan, brown, turn, finish baking, transfer to a plate and keep warm.
Top 2 crepes per person with vegetables and feta cheese, fold in, garnish and serve.
Crepes (smaller) or pancakes can be made with any cereal flour. Serve as fritters for soup or as a dessert filled with jam.
Nutritional information
(1 serving)
KCAL
CARB
PROT
FAT
493
59,7
17,6
16,3
Food compatibility
L
Use lactose-free milk, cream and cheese
F
Omit jam
G
Gluten-free
H
Prepare using only cream cheese, omit tomatoes or eggplant
Spaghetti or spelt pasta with porcini mushroom sauce
Ingredients
(4 servings)
400 g
wholegrain spelt noodles or homemade noodles
250 g
fresh (or 150 g dried) porcini mushrooms
150 ml
dry white wine
125 ml
vegetable stock
¼ liter
cream
2 tbsp
butter
1 tsp
chopped parsley
Sea salt, white pepper
Method
(60 minutes)
Soak dried mushrooms in vegetable stock, chop fresh ones. Sauté shallots in butter in a saucepan, add mushrooms, then vegetable stock and wine, salt, pepper and cook briefly (3 minutes). Add the cream and parsley and reduce until the sauce is creamy. Season to taste with sea salt and pepper.
Alternatively chanterelles, morels or freshly grated truffles can be used.
Nutritional information
(1 portion)
KCAL
CARB
PROT
FAT
557
70,6
28,5
14,5
Food compatibility
L
Use lactose-free cream and butter
F
Omit wine and possibly shallots
G
Gluten-free
H
Use only fresh mushrooms and young wine
Homemade stuffed spinach pasta
Ingredients
(4 servings)
PASTA
1
egg
250 g
spelt flour
60 ml
warm water
2 tbsp
pureed spinach
2 tsp
olive oil
Seasalt
FILLING
250 g
low-fat quark (curd)
200 g
cooked, strained potatoes (floury variety)
80 g
chopped spring onions (scallions)
2 tbsp
butter
Sea salt, grated nutmeg, white pepper and 1 bunch each of chopped mint leaves and chervil
Method
(40 minutes)
Make a semi-firm spinach pasta dough from the ingredients and cover with cling film and place in the fridge for 30 minutes. Then roll out to form a thin rectangle (2-3mm thick) on a well-floured pasta board.
To make the filling, sauté the onions in butter and mix with the quark and potatoes. Season with herbs and spices. Place the filling on top in 5-cm intervals with a small ice cream scoop and place the dough over the filling so that you can cut out well. Then use a fork to press the dough in around the noodle. In Carinthia, the noodles are rolled and shaped by hand.
Boil in salted water for 10 minutes, take out, drain on kitchen paper, arrange and serve with melted butter and mint.
You can also use fresh herbs, garlic and sheep's or goat's cheese as variations. Cooked millet or polenta are suitable alternatives to potatoes.
Without spinach this is a basic pasta dough.
Nutritional information
(1 portion)
KCAL
CARB
PROT
FAT
348
46,9
19,6
9,4
Food compatibility
L
Use lactose-free curd cheese and butter
F
Option to prepare without the leek
G
Use buckwheat flour, quinoa or amaranth
H
Omit spinach
Wholemeal vegetable strudel
Ingredients
(4 servings)
STRUDEL DOUGH
500 g
spelt flour
250 ml
warm water
4 tbsp
olive oil
1 tsp
sea salt
Seasalt
FILLING
600 g
spinach leaves, steamed, chopped
500 g
cooked, strained potatoes (floury variety)
200 g
steamed root vegetable cubes
100 g
spring onions (scallions), chopped
2 tbsp
each olive oil and sour cream
Sea salt, nutmeg, white pepper, mint leaves
1 bunch fresh oregano
Method
(30 minutes)
For the filling, fry the spring onions in olive oil and season with the potato mixture, salt, spinach, sour cream, herbs and spices.
Knead the finely ground spelt flour with a pinch of salt, oil and water into a smooth dough, wrap in clingfilm and leave to rest for ½ hour. Roll out thinly on a floured cloth, then stretch out as thinly as possible using floured hands. Cut away the edges of the dough. Place the filling in the center of the dough, fold the dough in with the help of the cloth, place on a baking tray, and bake at 180-200 degrees for about 20 minutes.
Serve in portions with a serrated knife and garnish.
Variation of potato strudel: Sauté raw, coarsely grated potatoes with olive oil, cover with milk and cream and boil down for about 10 minutes until firm to the bite but thick. Season well, cool and fill the strudel.
Nutritional information
(1 portion)
KCAL
CARB
PROT
FAT
213
34,2
9,6
4,3
Food compatibility
L
Use lactose-free sour cream
F
Option to prepare without spring onions
G
Use buckwheat flour, quinoa or amaranth
H
Omit spinach
Brown rice with vegetables and cheese
Ingredients
(4 servings)
1
small onion
300 g
brown rice
300 g
colourful vegetables, cut larger
50 g
grated hard cheese
500 ml
vegetable stock
2 tbsp
each fresh kitchen herbs | olive oil | cream
Sea salt, white pepper
Method
(60 minutes)
Clean and chop the fresh vegetables. Sauté the finely chopped onion in olive oil, add the vegetable stock, cover and simmer gently for 40 minutes.
After 20 minutes, stir in the vegetables and finish cooking. Add salt, pepper, herbs, cream and cheese and serve.
Garnish with cheese and herbs.
The recipe can be varied with tomatoes, mushrooms, wild garlic, asparagus, broccoli, spinach, feta and goat cheese. Millet or buckwheat can be used instead of rice.
Nutritional information
(1 portion)
KCAL
CARB
PROT
FAT
213
34,2
9,6
4,3
Food compatibility
L
Use lactose-free cheese and cream
F
Option to prepare without onion
G
Gluten-free
H
Omit tomatoes, spinach, cream cheese
Millet and potato loaf with feta cheese
Ingredients
(4 servings)
300 g
golden millet
300 g
curd cheese (also from sheep)
100 g
each of feta cheese and spring onions (scallions)
600 ml
vegetable stock
2 tbsp
olive oil
1 tbsp
fresh oregano
Sea salt, pepper
Method
(30 minutes)
Sauté finely chopped spring onions (scallions) with olive oil, add the millet, fill with vegetable stock, cover and simmer for about 20 minutes.
Turn the hob off and leave to soak for 20 minutes. Then stir with a fork, add salt, pepper, chopped oregano, curd cheese and mix well, form small loaves and brown them on both sides in a coated pan with oil.
Keep warm and serve with vegetables.
All known types of cereals are suitable for this. The mixture can also be mixed with sour cream to make a thick casserole and baked in the oven.
Nutritional information
(1 portion)
KCAL
CARB
PROT
FAT
399
54,3
19,6
11,0
Food compatibility
L
Use lactose-free curd cheese, sour cream and cheese
F
Option to prepare without onion
G
Gluten-free
H
Only use fresh feta cheese
Spelt and cheese spatzle gratin
Ingredients
(4 servings)
3
eggs
500 g
freshly ground spelt flour
200 g
Tilsiter cheese or Gouda/td>
200 g
onions
40 g
butter
250 ml
milk
125 ml
cream
Sea salt, white pepper, chives
Preparation
(20 minutes)
Beat the flour, eggs, salt and milk in a bowl with a wooden spoon until really firm and form a tough dough. Press into enough boiling salted water with a spaetzle plane (or scraped from the board). Bring to the boil once, pour into a sieve and immediately rinse with cold water.
Next chop the onion in a large pan, roast in butter until golden brown, add the spaetzle, cream and cheese, season well and bake in the oven at 220°C for about 10 minutes until browned and ready to gratinate.
Garnish with chives.
The spaetzle can be made with any cereal flour. Serve with a side of a fresh green salad.
Nutritional information
(1 portion)
KCAL
CARB
PROT
FAT
819
92,1
35,4
34,6
Food compatibility
L
Use lactose-free milk, butter, cream and cheese
F
Option to prepare without onion
G
Use buckwheat flour
H
Use cream cheese
BAKED POTATOES WITH SOUR CREAM
Ingredients
(4 servings)
4
large, floury jacket potatoes
8 tbsp
sour cream
2 tbsp
chive rolls
Sea salt, pepper
Preparation
(50 minutes)
Scrub the potatoes well with a brush, wrap in aluminium foil and bake in the oven at 200°C for about 50 minutes.
Take out, cut lengthwise and break open a little. Mix sour cream with chives and salt and stuff into the potato.
ou can also fill them with curd cheese and flax oil cream, olive spread, fish or poultry spread or vegetable ratatouille.
Nutritional information
(1 portion)
KCAL
CARB
PROT
FAT
127
15,6
2,6
6,0
Food compatibility
L
Use lactose-free sour cream
F
Fructose-free
G
Gluten-free
H
Histamine-free
Potato gnocchi with sage and feta cheese
Ingredients
(4 servings)
2
egg yolks
700 g
potatoes (floury variety)
250 g
wholemeal spelt flour
100 g
young sage leaves (or rocket)
80 g
grated feta cheese
70 g
spelt or wheat semolina
2 tbsp
butter
Sea salt, grated nutmeg
Preparation
(60 minutes)
Wrap the cleaned potatoes in aluminum foil and bake in the oven at 200 degrees on a rack for 60 minutes. Take out, remove the foil, peel and process while still warm. Press through the potato ricer into a bowl and mix well with the egg yolks, salt, nutmeg, flour and semolina.
Knead the dough briefly on a floured work surface, divide into quarters and roll 4 thin strands. Cut small gnocchi (slices) from with a knife, flour them well, put them into lightly boiling salted water and wait until they rise to the surface. Remove with a slotted spoon and place on kitchen paper or cloth to drain.
Melt butter in a large pan, sauté chopped sage leaves, add gnocchi and toss once.
Serve and sprinkle with feta cheese. Garnish with sage or rocket.
Nutritional information
(1 portion)
KCAL
CARB
PROT
FAT
462
66,2
17,7
13,2
Food compatibility
L
Lactose-free cheese and butter
F
Fructose-free
G
buckwheat flour, millet or maize semolina
H
Fresh sheep's cheese only
Potato and truffle casserole
Ingredients
(4 servings)
6
large, floury potatoes
250 g
mozzarella or feta cheese
100 g
each of leek, zuchinni and tomatoes
500 ml
sour cream
4 tbsp
freshly grated truffle
1 tbsp
each of butter, fresh marjoram, thyme and mint
Sea salt, white pepper
Method
(60 minutes)
Steam the potatoes with the skin until soft, peel, halve and cut into thick slices.
Sauté in butter and mix with diced tomatoes (peeled if necessary), chopped herbs, half the diced mozzarella and all the other ingredients in the potato slices. Season well with salt and pepper and place in a baking dish.
Cover with the remaining mozzarella and bake in the oven at 200°C for about 20 minutes until golden brown.
Arrange and grate very thin slices of truffle over the top.
You can mix in any type of cheese, vegetables and edible mushrooms.
Nutritional information
(1 portion)
KCAL
CARB
PROT
FAT
627
28,7
30,3
44,6
Food compatibility
L
Use lactose-free sour cream & cheese
F
Option to prepare without leek
G
Gluten-free
H
Omit tomatoes and truffles, only cream cheese
Potato fritters with tomato mozzarella cheese
Ingredients
(4 servings)
5
large, firm-boiling potatoes
5
ripe tomatoes peeled, diced
2
egg yolks
250 g
buffalo mozzarella
2 tbsp
olive oil
Sea salt, pepper
1 bunch basil
Method
(10 minutes)
Peel and grate the potatoes, season with salt and pepper, squeeze well, mix with the egg yolk and fry small, thin grated potatoes in a non-stick pan until golden on both sides and place on kitchen paper to drain.
Arrange and top with basil tomatoes and mozzarella cubes and another potato fritter.
The potato pancakes can be topped like a pizza dough and baked briefly. The variations are numerous; from leaf spinach and cottage cheese to smoked salmon and caviar.
Nutritional information
(1 portion)
KCAL
CARB
PROT
FAT
301
18,1
16,4
18,3
Food compatibility
L
Use lactose-free mozzarella
F
Fructose-free
G
Gluten-free
H
Omit tomatoes, spinach, caviar, use fresh cheese only
Potato goulash
Ingredients
(4 servings)
2
onions
2
turkey debreziner (sausages)
3
bay leaves
3
garlic cloves
500 g
firm boiling potatoes, peeled
500 ml
vegetable stock
2 tbsp
each of olive oil, sour cream and cream
2 tbsp
each of tomato paste, sweet paprika powder and wholemeal flour
1 tbsp
each butter and marjoram
Pepperoni peppers, gherkin, sea salt, pepper
Method
(35 minutes)
Sauté the finely chopped onion and garlic in olive oil, stir in paprika powder, butter and tomato purée and fill up with stock, making sure to loosen the residue.
Add the quartered potato pieces, salt, pepper, bay leaf and cumin and cook for about 20 minutes until soft. After 15 minutes, grate in 1 raw potato. Mix the flour with a little water and thicken the goulash with it.
Mix in the chopped sausage, gherkin, cream and pepperoni and season well.
Serve and garnish with sour cream and marjoram.
Can be pre-cooked and additionally varied with freshly tossed mushrooms.
Nutritional information
(1 portion)
KCAL
CARB
PROT
FAT
129
25,3
7,8
11,2
Food compatibility
L
Use lactose-free cream, butter and sour cream
F
Option to prepare without onion
G
Use buckwheat flour or corn starch
H
Omit tomato paste and gherkins
Serviettenknödel with egg or mushrooms
Ingredients
(4 servings)
6
stale bread rolls or buns
1
egg
125 ml
milk
2 tbsp
each butter and chopped parsley
Sea salt, nutmeg, white pepper
Method
(20 minutes)
Cut the rolls into cubes and place in a bowl. Bring the milk to the boil with the butter, salt and nutmeg, pour over and mix well with the pepper, parsley and egg, press down firmly and leave to soak for 15 minutes.
Knead with damp hands and form an oblong roll on a large board and using cling film, roll up tightly and tie at the ends.
Cook in a steamer with a perforated insert or in plenty of salted water for 15 minutes.
Remove the film and cut into thick slices.
A great dish with freshly sautéed porcini mushrooms or chanterelles. Or fried cold with scrambled eggs and chives. As a side dish with goulash.
Nutritional information
(1 portion)
KCAL
CARB
PROT
FAT
279
42,7
8,9
8,1
Food compatibility
L
Use lactose-free milk and butter
F
Fructose-free
G
Use gluten-free bread rolls
H
Histamine-free
Green spelt terrine
Ingredients
(15 servings)
3
eggs
500 g
freshly ground green spelt
500 g
root vegetables, very finely chopped
100 g
grated feta cheese
1 liter
vegetable stock
1 tsp
marjoram leaves
Sea salt, pepper, Nutmeg
Method
(110 minutes)
Cover the green spelt and vegetables with the vegetable stock and simmer for about 20 minutes until the grain is soft. Remove from the heat and leave covered to soak for about 50 minutes.
Mix with all ingredients and season well. Line a tureen mold with cling film, oil it and pour in the mixture. Press lightly and cover with foil.
Bake in the oven at 160°C for about 30 minutes and leave to stand for 10 minutes.
Open the foil, turn out and cut off thick slices.
This dish is also delicious as an appetizer lukewarm or cold! It goes well with a herb sauce and freshly tossed spinach leaves. Polenta, buckwheat or millet can also be used.
Nutritional information
(1 portion)
KCAL
CARB
PROT
FAT
267
40,0
13,0
7,3
Food compatibility
L
Use lactose-free feta cheese
F
Fructose-free
G
Use millet, corn or buckwheat
H
Use fresh feta cheese, no spinach
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