The skin-friendly kitchen: psoriasis E-Book

Mattis Lundqvist

• Herausgeber: tredition
• Kategorie: Lebensstil
• Sprache: Englisch

Seitenzahl: 111

Veröffentlichungsjahr: 2022

Beschreibung

100% Recipes - 0% Talk - The Olsson Promise If you like delicious recipes, this is the book for you - no talk, just delicious dishes. One book - over 100 recipes - all edible with psoriasis without remorse - 100% taste. Psoriasis-friendly cooking does not have to be elaborate. In order to alleviate the consequences of the disease through nutrition, or at least not make them worse, you need the right ingredients and recipes. This book helps here with a colourful selection of the most diverse dishes. The epicurean kitchen: Try out numerous, original recipe ideas. Conjure up delicious snacks and main courses in your kitchen in no time at all. How about an almond flour dough pizza for in-between sins? Fancy an asparagus and courgette casserole with chicken fillet? Looking for tasty main course ideas for spontaneous visitors that remain skin-friendly? Should it be for the packed lunch at work...? ...or simply relax and enjoy freshly cooked food with your loved ones without having to cook twice? Get it now! On to new, skin-friendly dishes - This is what awaits you: Many recipes, so there is something for everyone. Healthy eating and unrestricted enjoyment no longer have to be mutually exclusive. Even novice cooks can easily recreate most of the recipes - without the dishes being too "simple". Fast - Delicious - Skin-friendly

Leseprobe

Cold blueberry soup

Cold carrot and tomato soup

Coconut Apple Cocoa Indulgence with Chia Seeds

Delicious jam sin

Vegetable cutlet in almond crust

Vegetable pan with turkey breast

Vegetable curry with mango and lentils

Vegetable noodles with tomato sauce

Fish fillet in a bed of vegetables

Fish fillet in mustard sauce

Quick breakfast curd

Quick baked apple

Homemade Cauliflower Pizza

Berry Porridge with Agave Flavour

Quick berry shake

Broccoli and lentil salad

Almond flour dough pizza

Paprika-zucchini grilled vegetables

Green spelt meatballs with raw vegetables

Cucumber-Ginger Smoothie

Muesli-Variation with papaya

Avocado chocolate dessert

Avocado feta dip

Avocado with tomato filling

Vegetable pan with mushrooms

Quinoa spice porridge with berries

Trout fillet with carrots

Fried tomatoes with mushrooms

Lentil soup with coriander

Pear and banana smoothie

Aubergine Paprika Ratatouille

Fennel salad with parmesan and radicchio

Quick olive dip

Aubergine mozzarella penne

Walnut penne with minced meat

Oven courgettes with vegetable quinoa

Carrot tagliatelle with prawns

Mediterranean broccoli salad

Lentil moussaka

Lentil-orange soup

Lentil fritters with dip

Salmon on melted tomatoes

Salmon tartare on pumpernickel

Pumpkin noodles with chard

Pumpkin soup with ginger

Salmon on fennel-carrot vegetables

Herbal smoothie with almond puree

Coconut prawn soup

Cabbage Turnip salad with parsnips

Potato and vegetable soup

Cream of cabbage turnip and chervil soup

Cabbage turnip lasagne

Raspberry Coconut Porridge

Simple breakfast porridge

Tomato soup for gourmets

Apple breakfast side dish with coconut oil

Garlic with mushrooms

Pomegranate salad with mint

Radish and cucumber salad

Raspberry-peach smoothie

Dandelion smoothie

Pineapple Spinach Smoothie

Smoothie with spinach and strawberries

Indian soy meatballs

Pointed cabbage salad with poultry

Asparagus and courgette casserole with chicken fillet

Tuscan Style Chicken and Vegetable Casserole

Avocado Coconut Smoothie with Coriander

Berry pancakes alkaline style

Lunchtime smoothie with avocado

Soy sprout salad with sweet potatoes and almonds

Ginger Protein Smoothie

Amaranth Coconut Porridge

Panna cotta alkaline style

Basic Chilli Dressing

Power Breakfast with Alfalfa

Acid-reduced sandwich

Alkaline ice cream

Light tomato salad

Flaxseed Avocado Magic

Flax seed chia dessert

Fine celery soup

Pineapple Spinach Smoothie with Coconut Milk

Bean and avocado sandwich

Buckwheat-Banana-Porridge

Bean and cucumber salad

Fennel juice

Spinach with avocado salad

Sweet Peach Smoothie

Cinnamon Quinoa Bowl

Courgette noodles with pesto

Courgette Paleo Hummus

Low-acid yoghurt with banana

Oat Millet Muesli with Pumpkin Seeds

Honey millet porridge

Alkaline vegetable curry with tofu

Vegan bean chili

Vegan Paleo Porridge

Tempting Cherry Chia Smoothie

Grapefruit and avocado salad

Grapefruit coconut juice

Spinach Tea Power Smoothie

Melon-cucumber smoothie

Low-acid cucumber salad with sultanas

Cucumber salad with quinoa and avocado

Hummus with red pepper

Falafel with avocado cream

Quick cereal porridge with honey

Tacos alkaline style with sweet potatoes

Wraps alkaline style

Ginger soup with carrots

Japanese green tea smoothie

Fried banana

Oven bananas with cinnamon

Cucumber-Ginger Smoothie

Paleo sweet potatoes with kale salad

Paleo Almond Porridge

Papaya salad

Paprika hummus

Tomato courgette base cure

Ba-Ba Banana Bread

Simple ratatouille

Apple-pumpkin soup

Vegetables with honey-soy seed dressing

Almond-melon smoothie

Quinoa gazpacho

Quinoa coconut salad

Apple and celeriac salad

Artichoke salad

Avocado chocolate mousse

Quinoa salad with cucumber and a dash of coconut milk

Beetroot juice mixture

Low-acid tomato soup

Spicy avocado soup

Spicy courgette noodles with chickpeas

Quick Quinoa Bowl

Energy boost smoothie

Pea risotto

Strawberry and spinach salad

Refreshing mint smoothie

Fine sweet potato wedges

Avocado-Alfalfa Sprout Smoothie

Chocolate Porridge

Homemade Almond Milk Drink

Sesame Hazelnut Protein Bomb

Summer vegetable salad

Spinach-grapefruit juice

Taco salad with sunflower seeds and cashew salsa

Thai Cabbage Salad Alkaline Style

Raspberry smoothie with almond milk

Couscous with chicken and carrots

Chilli prawns on avocado cream

Simple bean salad

Coconut fat refined chicken salad

Mushroom and leek soup

Beet salad with rocket

Sweet potato curry with chickpeas

Tropical spicy smoothie

Homemade vegan mayonnaise

Homemade hummus

Homemade coconut milk drink

Wake-up juice

Watermelon smoothie

Cinnamon Apple Oat Magic

Potatoes with avocado

Cold blueberry soup

Servings: 5

Preparation time: 20 minutes plus resting time

Ingredients:

• 300 g blueberries

• 1 clove of garlic, crushed

• 1 pinch of salt

• 4 tbsp. coriander

• 2 tablespoons peppermint

• 1 cucumber, diced

• 200 ml water

Preparation:

1. Wash the blueberries and mash them to a pulp.

2. Use a sieve to filter out the solids from the blueberries so that only the juice-like mass remains.

3. Add the garlic and salt.

4. Add the coriander, mint and some of the cucumber pieces. Mix well.

5. Add water until desired consistency is reached.

6. Let the soup rest for an hour.

7. When serving, add the remaining cucumber pieces to the soup.

Cold carrot and tomato soup

Servings: 5

Preparation time: 10 minutes

Ingredients:

• 6 tomatoes, peeled

• 2 carrots

• 1 tsp ginger, ground

• 3 garlic cloves, crushed

• 2 tbsp. olive oil

• 120 ml vegetable stock

• 120 ml coconut milk

• 1 pinch of salt

• 1 pinch of pepper

Preparation:

1. Blend all ingredients in a blender until uniform.

2. Serve and enjoy.

3. Optional: Add a few quinoa or chickpeas (cooked).

4. Optional: Heat gently over a low flame. Do NOT bring to the boil.

Coconut Apple Cocoa Indulgence with Chia Seeds

Servings: 2

Preparation time: 25 minutes

Ingredients:

• 2 apples, peeled and diced

• 1 tablespoon coconut oil

• 1 tsp cinnamon powder

• 2 tbsp. chia seeds

• Stevia to sweeten as needed

• 2 tbsp. cocoa powder

• 1 tbsp. barley grass

Preparation:

1. Heat the coconut oil.

2. Add the apple, cinnamon and stevia. Sauté.

3. Remove from the hot plate and add the cocoa and chia seeds.

4. Stir well.

5. Place in dessert moulds and garnish with barley grass.

6. Leave to cool in the refrigerator.

7. Enjoy.

Delicious jam sin

Servings: 2 jars of jam

Preparation time: 30 minutes plus resting time

Ingredients:

• 200 g pineapple, chopped

• 200 g grapefruit, chopped

• 1 tablespoon cinnamon

• 1 tbsp. ginger

• ½ tsp nutmeg

• 4 tbsp. coconut oil

• 60 ml coconut milk

Preparation:

1. Heat the coconut oil over a medium flame.

2. Add the fruit and stir constantly.

3. Season as soon as the fruit softens.

4. Continue to simmer, stirring constantly, and pour in the coconut oil.

5. After a few minutes or when the fruit has really softened, allow the mixture to cool.

6. Pour the cold or lukewarm mixture into jam jars.

7. Give the jam at least a few hours, ideally overnight, in the fridge before eating.

8. Enjoy.

Vegetable cutlet in almond crust

Servings: 2

Preparation time: 40 minutes

Ingredients:

• 200 g peeled celeriac

• 1 large kohlrabi

• 2 eggs

• A pinch of nutmeg

• 2 tbsp. wholemeal flour

• 80 g flaked almonds

• 2-3 tbsp. rapeseed oil

• 300 g low fat quark

• 3 tbsp. (1.5 % fat) milk

• 1 tbsp. frozen chives

• A little salt

• A little pepper

• Some paprika powder

• 4 slices smoked salmon

• A little parsley

Preparation:

1. Wash, peel and slice the celery and kohlrabi.

2. Steam in a pot with a little water for about 5 minutes. Whisk the eggs with salt, pepper and nutmeg on a deep plate.

3. Put the flour and almond flakes on 2 small plates. Heat a little oil in a frying pan.

4. Dust the vegetable slices very thinly with flour, drag them through the egg mixture and turn them in the flaked almonds. Add to the hot pan and fry slowly, turning, until the vegetables are soft.

5. Stir the quark with the milk until creamy. Season with salt, pepper and paprika and fold in the chives.

6. Serve the vegetable cutlets with the herb curd and salmon slices and garnish with parsley.

7. Serve and enjoy.

Vegetable pan with turkey breast

Servings: 1

Preparation time: 25 minutes

Ingredients:

• 1 carrot

• 1 leek

• 1 small yellow pepper

• 1 small red pepper

• 1 courgette

• 1 tsp dried thyme

• 2 tbsp. white wine vinegar

• A pinch of salt

• A pinch of black pepper

• 100 g smoked turkey breast

• 1 tbsp. rapeseed oil

Preparation:

1. Clean and wash or peel the vegetables.

2. Cut the white and light green parts of the leek into thin rings. Cut the carrots and courgettes into strips and the peppers into large pieces.

3. Heat the oil slightly in a pan and sauté the thyme. Add the vegetables and 2 tbsp. water and sauté for 5 minutes.

4. Deglaze with vinegar. Remove the vegetables from the cooker and season with salt and pepper.

5. Cut the turkey breast slices in half or into strips and mix loosely into the vegetables. Serve immediately. Serve with half a wholemeal spelt roll per person.

Vegetable curry with mango and lentils

Servings: 4

Preparation time: 45 minutes

Ingredients:

• 1 onion

• 1 finger-thick piece of ginger

• 2 garlic cloves

• 2 courgettes

• 1 red pepper

• 1 yellow pepper

• 2 carrots

• 1 mango

• 1 tablespoon coconut oil

• 80 g red lentils

• 1 can (400 ml) coconut milk

• 400 ml water

• 1 tablespoon tomato paste

• 1 tbsp. curry

• 1 tbsp. turmeric

• A little salt

• Some pepper

Preparation:

1. Peel and finely chop the onion, ginger and garlic.

2. Clean the remaining vegetables, wash and cut into bite-sized pieces. Rinse the lentils in a sieve and drain.

3. Heat the coconut oil and fry the vegetables briefly. Add the lentils and ginger and fry briefly.

4. Pour in coconut milk and water. Add the tomato paste and the remaining spices and simmer for about 15 minutes over medium heat, covered.

5. Meanwhile, peel the mango with a peeler, cut the flesh from the stone and dice. Pour over the finished vegetable curry and serve.

Vegetable noodles with tomato sauce

Servings: 2

Preparation time: 30 minutes

Ingredients:

• 200 g wholemeal spaghetti

• 2 carrots

• 1 courgette

• 1 tablespoon olive oil

• Some finely chopped garlic

• 250 g strained tomatoes

• 1 tablespoon herbs de Provence

• A little pepper

• A little salt

• To taste: finely chopped parsley, basil or rocket salad

Preparation:

1. Cook the spaghetti in plenty of boiling salted water according to the package instructions until al dente.

2. Meanwhile, clean and peel the carrots, clean and wash the courgette.

3. Cut both vegetables lengthwise with a peeler into thin strips - similar to ribbon noodles. Add these "vegetable ribbon noodles" to the pasta cooking water about 3 minutes before the end of the cooking time. Then drain everything in a sieve and let it drain well.

4. Peel and finely chop the garlic. Carefully heat the oil in a saucepan and briefly sauté the garlic. Add the strained tomatoes and the herbs de Provence and simmer uncovered over a low heat for 5-7 minutes.

5. Season with salt and pepper. If desired, wash and shake dry more herbs, pluck off the leaves and chop finely.

6. Mix the vegetable noodles with half of the tomato sauce and divide among deep plates. Pour the remaining tomato sauce on top and serve sprinkled with the herbs.

Fish fillet in a bed of vegetables

Servings: 4

Preparation time: 45 minutes

Ingredients:

• 1 small piece of celery

• 2 medium carrots

• 1 tbsp. rapeseed oil

• 250 ml vegetable stock

• 1 leek

• A little salt

• 2 tomatoes

• ½ bunch chives

• 4-5 tbsp. cream

• 1 tsp cornflour

• 1 tablespoon horseradish

• 600 g fish fillet

• A little extra salt

• A pinch of pepper

Preparation:

1. Peel the carrots and celery, wash them and cut them with a peeler first into slices, then into one centimetre wide strips. Sauté in the rapeseed oil, pour in the vegetable stock, cover and steam for five minutes.

2. Clean the leeks, wash them, cut them into strips and add them. Season with a little salt.

3. Scald the tomatoes with hot water, peel, remove the seeds and cut into cubes. Wash the chives and cut into small rolls. Add half of the tomatoes and the chives to the vegetables. Mix the cream with the cornflour and add it too, bring to the boil briefly. Mix in the horseradish.

4. Rinse the fish fillet, pat dry and cut into four pieces. Spread out 4 large pieces of aluminium foil and spread the vegetables on them. Cover with the fish fillets and season with salt and pepper.

5. Close the aluminium foil and cook the sachets on a baking tray in the oven for 15 minutes at 180-200 °C in a preheated oven. Briefly open the sachets, sprinkle with the remaining tomatoes and chives, reseal and serve.

Fish fillet in mustard sauce

Servings: 4

Preparation time: 40 minutes

Ingredients:

• 4 (without skin) fish fillets

• Some lemon juice

• A pinch of salt

• A pinch of pepper

• 100 ml white wine

• 100 ml vegetable stock

• 2 carrots

• 1 leek

• 150 g celery

• 1 tablespoon rapeseed oil

• 3 tbsp. sour cream

• 1 tablespoon mustard

• Optional: 1 pinch of sugar

• Some cornflour

Preparation:

1.