Veggie Stars E-Book

Emanuela Fischer

• Herausgeber: Brandstätter Verlag
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2021

Seitenzahl: 154

Beschreibung

Ein Kochbuch für mehr Lebensqualität: VIVAMAYR for life! Der Schlüssel zu langfristiger Gesundheit ist nicht das Fasten, sondern das richtige Essen, wusste schon F.X. Mayr. Anders als Diäten mit Ablaufdatum bringt das ganzheitliche VIVAMAYR-Prinzip unser Leben nachhaltig in Balance. Und dies mit leicht verdaulichen und vorwiegend vegetarischen Rezepten. Gemäß dem Motto "Gemüse ist unsere DNA" beschreiben die langjährigen VIVAMAYRKöche Emanuela Fischer und Stefan Mühlbacher die wirkungsvolle Kraft der pflanzlichen Küche. Auf die Inhaltsstoffe kommt es an! Die Rezepte aktivieren im Alltag, sind über viele Jahre erprobt, halten den Darm gesund und können einfach mit Fisch oder Fleisch ergänzt und bei Unverträglichkeiten bekömmlich abgewandelt werden.

Leseprobe

Serhan Güven,Managing Director of the VIVAMAYR Medical Health Resort Maria Wörth

Dr. Dieter Resch,Managing Director of the VIVAMAYR Medical Health Resort Altaussee

Foreword by the editors

The philosophy behind VIVAMAYR is to enhance people’s quality of life in a targeted way by improving their health. The VIVAMAYR Health Concept has been specifically developed for this purpose. At our VIVAMAYR Medical Health Resorts, this approach is always 100% tailored to the individual needs of the guest. Food culture, and by extension nutrition, is possibly the most significant element of all.

Changing our eating habits allows us to boost our immune system so that illnesses can be prevented or healed. A dietary switch also helps repel intruders such as viruses. Achieving the right acid-base balance in the body is one important prerequisite in this regard. Alkaline vegetables therefore have a crucial role to play in proactive healthcare!

Fresh and seasonal produce has the potential to become a “health hero”. This is why the title of our new VIVAMAYR Cookbook is dedicated to the “stars of the vegetable world”. We hope that our health-related recommendations will become your lifelong companions. Discover the power of plant-based cooking, and embrace a whole new attitude to life. Welcome to the healthy world of VIVAMAYR!

Contents

The VIVAMAYR Health Concept

Balance begins in the stomach

The acid-base balance

How to make this book a lifelong companion

Our digestion and the rhythm of the day

Turning healthy eating into a habit

Your personal route to a new life attitude

Be conscious about what you eat & drink

Awareness whilst on the move

Take a conscious approach towards detoxing

The VIVAMAYR Cookery School

The art of using oils and fats

The art of using herbs and spices

The diversity of VIVAMAYR cooking

Basics of VIVAMAYR cuisine

VIVAMAYR recipes

The VIVAMAYR specialist chefs

The VIVAMAYR Health Resorts

The team

Legal notice

THE VIVAMAYR RECIPES

Fennel

•Fennel soup with fennel salad and fine pollen

•Szeged-style goulash with fennel and smoked tempeh

•Scallops and carrot purée

•Fillet steak with fennel and green beans

Broccoli

•Broccoli soup

•Broccoli and turmeric spread

•Broccoli blinis with char caviar and cream cheese

•Chickpea pasta with tuna steak and broccoli

•Broccoli with edamame beans, herbs and Parmesan

Celery

•Celery soup with apple tartare

•Celery pancakes with venison ham and rowanberry compote

•Celery linguine with Cheddar and granola

•Celery fricassee with prawns and pilau

Kohlrabi

•Kohlrabi soup

•Kohlrabi spread

•Avocado spread

•Kohlrabi “wan tan” with almond mousse, pickled kohlrabi and almond milk

•Spelt tarte flambée with kohlrabi and hummus

•Buckwheat maki F.X. Mayr style

Carrots

•Carrot and ginger soup

•Carrot and almond spread

•“Asian style” carrot and beef stew with horseradish

•Carrot breakfast bowl

•Colourful oven carrots with thyme honey and goat Gouda

Parsnips

•Parsnip soup with oyster mushrooms

•Parsley root four ways with sous-vide chicken breast

•Parsley roots with baby leaf salad and chestnut vinaigrette

•Parsnip dumplings with spinach and walnuts

Pumpkins & courgettes

•Pumpkin and turmeric alkali-based soup

•“Styrian” pumpkin seed spread

•Pumpkin hot pot with fillet of pike perch

•Vegan pumpkin gnocchi with pumpkin seed pesto

•Fillet with pumpkin purée and oven vegetables

Asparagus

•Asparagus soup with hemp oil

•Soya snail buns

•Green asparagus with flax seed oil hollandaise, potatoes and quail’s egg

•Ramen noodles with asparagus and chicken

•Sweet potatoes two ways with asparagus and wild herb salad

Chard and spinach

•Perfectly cooked egg with spinach two ways and potato purée

•Baby spinach frittata with Feta and pine nuts

•Greek spread

•Chard soup with goat cream cheese and potatoes

•Rolled and pan fried turbot with chard

Sweet potatoes

•Sweet potato soup with lemongrass

•Sweet potato and tahini spread

•Sweet potato curry with root vegetables

•Purple sweet potatoes with courgette and black salsify

•Sweet potato pie with cashews and cress

Tomatoes

•Tomato and pointed pepper soup

•Tomato spread

•Millet pizzetti Margherita with basil

•Chilli “con quinoa” with sweetcorn, beans and skyr

•Lentil bolognese with courgette pappardelle

Beetroot

•Beetroot soup with horseradish

•Beetroot and hummus spread

•Beetroot risotto with beetroot pieces and catfish

•Beetroot goulash with polenta and a fried quail’s egg

•Beetroot panna cotta with buckwheat crumble

Potatoes and Jerusalem artichokes

•Jerusalem artichoke soup with thyme

•Jerusalem artichoke spread with nigella and thyme

•Potato dumplings with black salsify

•“Tricolore” carrot and potato rösti with cottage cheese

Aubergines

•Aubergine two ways with burrata and avocado

•Aubergine and coconut soup

•Aubergine on Jerusalem artichoke and celery champ

•Vivamayr moussaka

TheVIVAMAYRHealthConcept

Balance begins in the stomach

We feel most at ease when all areas of life are in balance. We have to perform at work and also want to enjoy leisure and relaxation. We need to take time to nurture our relationships and time for ourselves. The same goes for the body. Physical equilibrium is a prerequisite for lasting good health and for quality of life.

Our organism is equipped with a whole series of compensatory mechanisms in order to maintain this balance. In the long term, however, these are unable to cope with stress and over-exertion during our everyday routine, neglectful eating habits and the excess consumption of acidic foods and treats. Preservation of health thus increasingly becomes a balancing act. But there is some good news. Our lifestyle can make us prone to sickness, but we can also avoid illnesses if we shape it in the right way. The VIVAMAYR Health Concept has been developed to provide you with active and sustainable support in this regard.

In order to grasp the significance of nutrition for our health, simply consider the fact that each one of us consumes three or more meals every single day. If we extrapolate this over an entire lifetime, then it soon becomes apparent that our eating habits are more powerful than we think. The Austrian doctor Franz Xaver Mayr was quick to recognise the health-enhancing potential of nutrition combined with digestion. The research he carried out laid the foundations for the dietary treatment of a whole range of disorders. The VIVAMAYR Medical Health Resort has continued to develop his methods and has created a modern form of Mayr Medicine by adding functional myodiagnostics. Treatment is also supplemented by orthomolecular medicine. The VIVAMAYR Health Concept translates these findings and experiences which have been gleaned over a period of many years into practical preventative measures which can benefit us in our everyday lives.

“Strengthening the immune system is at the very heart of the VIVAMAYR medical approach. Healthy nutrition is the most important preventative factor.”

Professor Harald Stossier

“Our immune system is like a police force, ambulance service and fire brigade all rolled into one. The fewer secondary sites it is required to attend, the better it will be able to take care of our health.”

Dr. Maximilian Schubert

Healthy digestion creates a strong immune system

Our immune system is trained to protect our body against viruses, bacteria, fungi and illness. 80 percent of the immune system connects with the digestive tract, which accordingly also has a major role to play. If we are to extract nutrients and vitamins from the food we eat and ensure that our defences are equipped with all the necessary weapons, then it is vital that our digestive system is working well. Its effectiveness will diminish if we overload it with ongoing stress or a surfeit of food and if we eat at the wrong times. This will also decrease the ability of our immune system to tackle intruders such as viruses. The strain caused by incompatible foods can also damage our intestinal mucosa and trigger inflammations. This means in turn that important micro nutrients such as Vitamins A, C and E are used up in greater quantities. The ability of the immune system to serve the rest of our body is restricted if it is constantly engaged in damage limitation. The issue of whether we stay healthy or become ill ultimately depends on how strong our own immune system is. We cannot influence the power of a virus, but we can definitely take action to improve our body’s defences. On the next few pages, you will find out how to provide the best possible support to your immune system by following an alkaline diet which is rich in micro nutrients, by improving your food habits, by paying attention to physiological rhythms, by eating slowly and by chewing everything thoroughly.

A lifestyle rather than a diet!

Whereas diets and detox programmes focus exclusively on the choice, omission and combination of certain foods, VIVAMAYR pursues a holistic approach which also integrates individual digestive capacity. What we eat is not the only crucial thing. Another key factor is the way in which our digestive apparatus deals with this food intake. The question is whether it is able to make the best possible use of all nutrients. Alongside food quality and personal intolerances, close attention is paid to achieving a balanced relationship between acidic and alkaline foodstuffs and to digestive performance within the rhythm of the day.

Mayr treatments which are supervised by a physician will consciously focus on a monotonous food selection in order to nurse the digestive apparatus. By way of contrast, the everyday emphasis is on diversity and variety. You can ensure that your organism receives all the important nutrients it needs by adopting a healthy mixed diet which comprises plenty of vegetables, whole carbohydrates, protein and high-quality fats (p. 30 ff.).

The acid-base balance

Our organisms need alkalis and acids in order to achieve healthy digestion and effective detoxification processes. Both are absorbed via food and drink, whilst the body is also able to produce acids itself. The ratio between acid and alkali is expressed in the form of a pH value. Our bodies impose strict controls on this so-called acid-base balance in order to maintain constant pH values in individual areas and to avoid any over-acidification. Stress, toxins from the environment, an excess of acidic foodstuffs and irregular and late mealtimes which inhibit digestion will, however, all cause the acid load to rise constantly. An acid load which is too high will exert a negative impact on our metabolism. Such a circumstance will, however, also increase vulnerability to allergies and modern lifestyle diseases.

An acid metabolism does not develop overnight and, by the same token, there is also no short cut back to a good acid-base balance. The most certain pathway is a balanced diet which includes alkaline and acidic foods in a ratio of 2:1. For this reason, alkaline vegetables will always play the main role in the recipes presented in the following chapters.

How to make this book a lifelong companion

Fresh seasonal vegetables are the stars of VIVAMAYR cooking. In order to provide you with proper guidance, the recipe chapter starting on p. 50 presents them in accordance with the most important categories. The symbols used (see below) enable vegan and vegetarian dishes to be identified at a glance. They also highlight recipes which are easy to prepare, even for those with little experience of cooking. Special “free from” icons provide a clear labelling system which saves you the trouble of looking through lists of ingredients to check for allergens such as lactose and gluten.

Turn to the VIVAMAYR Cookery School on p. 26 ff. to discover all you need to know about dealing with oils, fats, herbs and spices. It presents detailed information on the art of using oils and fats (p. 30 ff.) and on the art of using herbs and spices (p. 34 ff.) alongside basic recipes for mixtures, sauces, doughs and toppings.

A summary of alternative products, which can also be used to prepare the dishes equally well, is provided on p. 42. This will enable you to use all of the recipes regardless of seasonal availability.

Standard utensils which can be found in any home kitchen are perfectly adequate in order to prepare the food described. For those wishing to upgrade their equipment, p. 29 showcases a number of practical professional devices and appliances which are used in the professional kitchens at the VIVAMAYR Medical Health Resort.

Labelling of the recipes

Identifying symbols have been placed against all dishes so that you can tell at a glance which recipes are suitable for which food intolerances.

F: Fructose intolerance

G: Gluten intolerance

H: Histamine intolerance

L: Lactose intolerance

C: Candida 1

Recipes containing no dairy produce and vegetarian and vegan recipes are marked ndp, vegetarian and vegan respectively.

shows the amount of work involved.

Beginners

Intermediate

Challenging

Alkaline foodstuffs

Vegetables

Potatoes

Ripe fruit, ideally seasonal and home grown

Cold-pressed vegetable oils

Fresh herbs

Almonds

2/3 alkaline

Acidic foodstuffs

Animal-based proteins

– meat, fish and dairy products

Cereals and pulses

Acidic tropical fruits such as lemons, limes and pineapples

Nuts and seeds

Warm-pressed vegetable oils and animal fats

Alcohol, coffee, nicotine

Processed foods

1/3 acid

Some foods have an acidic content, but there are also others which extract alkalis from the organism when they are metabolised. These alkali predators include sugar, confectionery, products made from white flour and fizzy drinks. Neutral foodstuffs such as water, butter and millet, which are virtually acid-base balanced, form a fourth category.

Our digestion and the rhythm of the day

There is an old saying that goes: “Eat breakfast like an emperor, lunch like a king and dinner like a pauper”. This recommendation really is in tune with the digestive inner clock. Our digestive apparatus completes its work in a masterful way in the morning, but performance drops as evening approaches. At the end of a stressful day, you are exhausted when you finally find the time to sit down at the dinner table. Your digestive system is just as tired. Large meals and stodgy fare will now prove too much of a strain. A complete and quick digestive process is no longer possible. Digestion will misfire, and fermentation and decomposition of the food you have eaten will take place instead. This procedure leads to the formation of acids and toxins which can cause inflammation. If we align our mealtimes to the natural daily flow of our digestive system, then we will enhance our sense of well-being. We will also be making a major contribution towards protecting our health.

Eating in a way which harmonises with your own digestive capacity

-Eat as early as possible in the evening. Opt for dishes which are easy to digest and make dinner the smallest meal of the day.

-Raw food which is likely to ferment such as salads and fruit should be eaten before 4pm. Combine these foods with a hot lunch.

-Restrict yourself to two and no more than three main meals a day. Between mealtimes, allow your body four to five hours to digest the food fully.

V

The rule of thumb which applies in everyday life is 70 percent vegetables and 30 percent made up of protein (= acid formers) and cereals (= alkali predators).

Tip

– animal protein should ideally only be consumed as a main meal every other day. Like dairy products, it should not be eaten on a daily basis. Try to have one vegetarian meal a day and one vegetarian day a week. Vegan is another option.

Turning healthy eating into a habit

Our eating habits can both decrease and increase the quality of the meals we consume. WHAT to eat and WHEN to eat are key nutrition issues. The third crucial question is HOW to eat. The short answer is as follows.

Think about what you are eating. Pages 20 ff. provide a detailed explanation and practical advice on how to implement this principle whilst you are travelling or attending business meals or dinner parties.

Detox your eating habits

Some food myths mean that we end up choosing foods or modes of preparation which place a strain on our digestive system rather than helping it. All the more reason to clear up a few misunderstandings and liberate ourselves from unhealthy half-truths.

1.Eat raw fruit and vegetables in moderation and in a targeted way

Raw food is difficult to digest and is highly likely to ferment after consumption. This constitutes a considerable challenge for weak digestive systems. The fermentation process which vegetables undergo can even contribute to an acid metabolism. It is therefore better to forget about the salad buffet and the juice bar in the evening. Only eat fresh fruit and salads in the morning and at lunchtime when your digestive system is at its most effective.

2.Chewing helps maintain control whilst eating

Smoothies do not need to be chewed and so do not produce any sense of feeling full. We rapidly consume large quantities of puréed drinks and liquids. Depending on the fruit content, considerable amounts of sugar may also be involved. There is no way we would tuck into an equivalent number of whole fruits and vegetables.

3.Snacks cannot replace mealtimes

Taking energy on board constantly via a stream of small meals is both unnecessary and detrimental. Eating between meals means that there is no time for full digestion, and in any case most conventional snacks are alkali predators made up of white flour, sugar and hydrogenated fats. We consume snacks incidentally without really thinking, and they are hard to digest. Mealtimes are a valuable ritual which deserve time and space.

4.Potatoes do not make you fat

Unlike cereals, pasta and rice, all of which form acids, potatoes actually add alkali to the body. As is the case with every type of food, the crucial factors are quantity and means of preparation. When used to create alkali-based soups and sauces (p. 47), potatoes form the foundation of numerous dishes found in modern Mayr cuisine. You need have no compunction about making steamed or boiled potatoes a frequent part of your diet.

Your personal route to a new life attitude

Everyone is unique. Things which benefit one particular person may not be good for the rest of us.The VIVAMAYR Health Concept represents a personalised approach which takes individual needs into account. VIVAMAYR doctors can, for example, use functional myodiagnostics to clarify food intolerances in a professional manner. One way of getting started is to use your own bodily sensations as a benchmark. Take a few moments to assess your current state of well-being and to become aware of your goals. Looking at our eating habits in a conscious fashion helps us to find the right dietary balance.

Food intolerances and medical recommendations:

The foods I find it harder to eat or digest are:

After mealtimes, I frequently feel:

After a meal, I would like to feel:

What I need to include more of in my diet:

I would like to get rid of the following eating habit(s)

My health objective

BE CONSCIOUS ABOUT WHAT YOU EAT & DRINK

“Persons who are incapable of enjoyment will themselves become unpalatable,” Friedrich Schiller once famously wrote. One could also add that anyone who fails to find time to eat in a relaxed manner and spends the whole day swallowing down hasty snacks is likely to turn sour. As well as using up vital substances, stress also stimulates our body to produce acid. Taking time over meals and using attractive table settings and a loving arrangement of dishes to create a pleasant atmosphere will be beneficial to health. This is why VIVAMAYR attaches the same degree of importance to the ambience as to the meal itself.

Tip

– if your schedule really does not permit a lunch break, then it is better to miss a mealtime out than to scoff a snack on the fly.

Chewing well leads to better digestion

The digestive process begins in the mouth. In order to get this procedure off to the best possible start, food needs to be prepared in the proper manner via thorough chewing and insalivation. Chewing is, to a certain extent, the supreme discipline of VIVAMAYR food culture. It provides saliva with a larger area of attack. This means that food can be broken down into nutrients more easily and subsequently be better absorbed by the body. The chewing process is also part of our perception of taste. If you chew every mouthful between 40 and 60 times, you will be helping your digestive system to do its work. You will also be rewarded in the shape of a more intense taste and an earlier feeling of being full. Learning how to chew correctly requires practice. The soya buns on p. 140 will act as reliable personal coaches in this regard.

Tip

– take small bites and lay your knife and fork aside whilst you are chewing. Use the oven or a special electric heater to warm up plates beforehand. This will ensure that you enjoy every last bite of the meal.

Drink to your health

60% of our body consists of water, which is needed for all metabolic processes. Around two to three litres are required per day. Most of us drink too little, and we also drink the wrong things. Herbal teas which have been brewed for a brief time and vegetable broths are “free-standing liquids” which can be recommended alongside water. Other drinks such as sodas, fruit juices and milk have contents which need to be digested and therefore must be considered to be liquid foods.