X-Free Cooking E-Book

Lisa Schubert

• Herausgeber: Studienscheiss Verlag
• Kategorie: Lebensstil
• Sprache: Englisch

Seitenzahl: 118

Veröffentlichungsjahr: 2024

Beschreibung

The all-in-one solution for a variety of food intolerances Food intolerances can cause health complaints and persistent gastrointestinal problems. A change in diet is often the only way to achieve a new sense of well-being. X-Free Cooking accompanies you on this path without you having to compromise on the enjoyment of food. The recipes in this cookbook combine different forms of nutrition in such a way that the dishes are particularly gut-friendly and easy to tolerate. Diet change diet made easy This book helps people with food intolerances to eat a varied and healthy diet despite their many restrictions. All the dishes in this cookbook are gluten-free, lactose-free and sugar-free. With more than 100 low-carb and paleo recipes, this book also provides an excellent basis for anyone who wants to eat more consciously and healthily. Each recipe is labeled accordingly. The dishes have also been designed to be quick and easy to prepare. Compact nutritional knowledge In addition to many modern recipes, this gut-friendly cookbook cookbook provides an overview of different diets. The most important nutritional tips as well as advantages and disadvantages are presented for the following topics: - low-carb - paleo - anti-candida diet - gut-friendly diet - sugar-free diet - lactose-free diet - gluten-free diet Critical and controversial foods have also been summarized in food tables so that you can access all useful information at a glance. No unbalanced diet Anyone who follows a certain diet strictly (such as paleo, low-carb, or anti-candida) over a long period of time runs the risk to eat one-sidedly. Many people who take intolerances into account when cooking are familiar with this problem. In this cookbook, the diets have therefore been combined in such a way that a varied and balanced nutrition is guaranteed despite the avoidance of certain food groups. 113 recipes especially for those with intolerances In this cookbook, you will find a total of 113 digestible recipes to make your diet particularly gut-friendly. All dishes are sugar-free, lactose-free and gluten-free. You will find many healthy alternatives for starters, soups, main courses, salads, desserts, pastries and much more. This nutrition book also includes healthy breakfast recipes, nutritious snacks and suitable sauces. Not a "normal" cookbook This is not a typical recipe book - it is a collection of modern dishes that take into account the most common food intolerances. The layout of the book has been kept deliberately minimalist; unnecessary explanations, glossy pictures and digressions have been avoided. Photos of the individual dishes and digital cooking instructions are also provided as downloads. In the book itself, the focus is on the recipes - because that's all you need for a delicious, wholesome dish. Variety and enjoyment despite restrictions Delicious recipes for various food intolerances are combined in the X-Free Cooking. Whether for breakfast, as a main meal or as a snack: There is something for every need and every taste in this book. In addition to new creations, you will find ingenious recipes for classics such as lasagne, burgers, and pizza - all of which are easy to prepare, but above all delicious and easily digestible. Happy cooking!

Leseprobe

Gluten-free, lactose-free & sugar-free recipes for people with intolerances

Lisa Schubert

veggie +

The German National Library lists this publication in the German National Bibliography; detailed bibliographic data is available on the Internet at www.dnb.de.

X-Free Cooking: Gluten-free, lactose-free & sugar-free recipes for people with intolerances (Tasty free-from dishes: paleo, low-carb, candida, gluten-free, sugar-free, lactose-free - all in one cookbook) by Lisa Schubert

Studienscheiss GmbH

Oppenhoffallee 143, 52066 Aachen

[email protected]

Managing Director: Dr. Tim Reichel, M.Sc.

Register Court: Local court Aachen

Register Number: HRB 19105

VAT Number: DE295455486

1st edition, April 2024

© 2024 veggie + (an imprint of the Studienscheiss publishing house)

ISBN: 978-3-98597-166-4 Print (Softcover)

ISBN: 978-3-98597-167-1 E-Book (PDF)

ISBN: 978-3-98597-168-8 E-Book (EPUB)

All rights reserved. The contents of this book are protected by copyright. No part of this work may be reproduced in any form or processed using electronic systems without the consent of the publisher.

Editor Hannah Dautzenberg, Aachen

Proofreading: Delia Hansen, Piet Retief

Cover design, layout and typesetting: Tim Reichel, Aachen

Cover motif: Kakapo / stock.adobe.com

Graphics: Артём Ковязин / stock.adobe.com

Photo: Lisa Schubert, Schwalmtal

Production: Studienscheiss GmbH, Aachen

Printed in Germany

Content

Foreword

My path to a " X-Free" diet

Important information about the book

Nutritional Knowledge

Low-carb: Why?

Paleo: Why?

Anti-candida diet: Why?

Gut-friendly nutrition: The 10 most important basic rules

The most controversial foods

Food overview cookbook

Food alternatives

Recipes

Breakfast & Baked Goods

Almond Bread

Almond Flaxseed Rolls

Almond Grain Bread

Hazelnut Grain Bread

Flaxseed Bread

Berry Jam

Sweet Potato Bowl with Berries

Nut Nougat Cream

Waffles with Strawberry Sauce

Roasted Cinnamon Apple with Yogurt

Apple and Carrot Muffins

Scrambled Eggs with Tomatoes

Coconut Crunchy Muesli

Granola

Apple and Cinnamon Porridge

Cinnamon Flakes

Chocolate Nut Muesli

Seed and Nut Porridge

Apple and Coconut Blend

Seed Coconut Porridge

Chocolate Porridge with Nut Nougat Cream

Carob Chai Porridge

Buckwheat Porridge

Pancakes with Nut Nougat Cream

Buckwheat and Blueberry Pancakes

Chestnut and Apple Pancakes

Muesli Breakfast Cookies

Sweet Potato Toast

Warm Dishes

Vegetable Pancakes

Zoodles with Walnut Pesto

Zoodles with Tomato and Mozzarella

Zoodles with Salmon and Spinach

Zoodles with Bolognese

Risotto with Carrots and Tomatoes

XL Burger

Chopped Vegetable Pan with Arugula

Stuffed Bell Pepper

Thai Curry with Konjac Rice

Colorful Vegetable Pan

Stuffed Kohlrabi

Chicken Nuggets with Ketchup

Sesame Chicken with Carrot Noodles

Chicken and Vegetables from the Oven

Zucchini Balls with Konjac Rice

Vegetable Zoodles Quiche

Quiche with Salmon and Spinach

Zucchini Lasagna

Asparagus with Salmon

Vegetable Curry with Salmon

Oven Vegetables with Chicken Breast

Zucchini and Carrot Soup with Mince

Vegetable Balls

Gyros Plate

Cauliflower Puree with Meatballs

Pizza Soup

Carrot and Potato Stew

Chicken and Vegetable Soup

Kebab Pocket

Cucumber and Salmon Pan

Bone Broth

Cauliflower Pizza

Colorful Chicken Skewers

Baked Potato Wedges

Cauliflower Falafel with Sesame Carrots

Vegetable and Potato Gratin

Potato Cakes with Apple Sauce

Savoy Cabbage Lasagna

Turkey and Vegetable Pan

Sweet Potato and Mince Casserole with Feta

Goulash with Carrots

Pointed Cabbage Mince Pan

Salads, Snacks & Cold Dishes

Vegetable Sticks with Hummus

Gazpacho

Vegetable Meatballs with Carrot Salad

Red Cabbage Salad

Green Salad with Walnuts

Lamb's Lettuce with Chicken

Lamb's Lettuce with Roasted Vegetables

Broccoli Salad

Quinoa Salad with Broccoli and Feta

Vegetable Waffles

Rice Salad with Chicken Curry

Seed Crispbread

Potato Crackers

Sauces & Dips

Tomato Ketchup

Vinaigrette

Yogurt-like Dressing

Cauliflower Hummus

Spinach and Walnut Pesto

Basil Pesto

Zucchini Pesto

Carrot Pesto

Sweets & Desserts

Tiger Nut Cookie Dough

Chocolate Mousse

Coconut Balls

Chocolate Coconut Balls

Apple Pie

Choc Nut Crispies

Lemon Cake

Berry Sorbet

Berry Yogurt

Blueberry Cake

Sweet Potato Brownies

Apple Crumble with Vanilla Sauce

Cauliflower Rice Pudding

Coconut Chocolate Bar

XL-Cookies

Roasted Almonds

Speculaas Cookie Cream

Almond Butter Cups

Coconut Chocolate Pudding

Hot Chocolate

Golden Milk

Postscript

About the Book

About the Author

Thank You

Bonus material

Foreword

My path to a " X-Free" diet

Hello, my name is Lisa. I have been dealing with food intolerances and gastrointestinal problems for several years. To solve these problems, I have tried a lot and spent many hours finding out about different forms of nutrition and therapy. One thing I know for sure: Nutrition plays an essential role when it comes to gut health! I was able to completely eliminate, or at least greatly alleviate many of my complaints by changing my diet.

One of the biggest challenges for me when it came to healthy eating was the large number of forbidden foods. The recommended avoidance of gluten and grains in general, sugar, dairy products as well as industrially processed and carbohydrate-rich foods was a big challenge for me — could I have it "without-everything" please, I thought to myself. Can I only eat vegetables now?

As I couldn't find THE ONE cookbook for my individual needs, I finally started to develop my own recipes. I tried out new meals, modified familiar ones and ultimately created my own cookbook: the "X-Free Cooking”. A cookbook that suits my needs and can also help other people with similar problems to eat a varied diet despite their restrictions. With so much to avoid, I had to make room for enjoyment again. I even found alternatives for the classic "fast food dishes" such as burgers, kebabs, and pizza — over 100 delicious recipes with variations in total.

Healthy eating usually also means cooking and baking a lot, as most ready meals contain a lot of sugar, flavor enhancers, preservatives and the like. As you often don't have the time to prepare particularly complicated or elaborate recipes in everyday life, most of the recipes in this book are easy — and most importantly: quick to prepare.

Before we get to the actual recipes, I will introduce the various diets that form the basis of this cookbook (low-carb, paleo, anti-candida diet). If you take a closer look at the topic of "healthy eating", you will quickly realize that there are many controversial opinions on certain food groups. However, there are also many similarities between the various diets, from which certain basic rules for a healthy diet can be derived.

Each type of diet has its advantages and disadvantages, which I will also discuss. In my opinion, the major disadvantage of strictly following one of the diets for a long time is the resulting one-sidedness of the diet. In this cookbook, I have therefore combined the diets in such a way that a varied and balanced diet can be guaranteed despite the avoidance of certain food groups.

Important information about the book

First of all, an important note: I have written this cookbook with great care and even greater passion. Nevertheless, it is not a scientific nutrition guide. It cannot replace a visit to a nutritionist or specialist. You should also check whether all the ingredients in the recipes are suitable for you. You may have intolerances or allergies to certain foods. I have not been able to take all of this into account in my compilation.

Food intolerances and allergies

All the recipes in this cookbook are gluten-free, lactose-free, and sugar-free. Sugar-free means that no processed sugar or artificial sweeteners are used. Even though this cookbook is designed for a healthy and natural diet, this does not mean that every food is automatically good for everyone. Individual intolerances and allergies must be taken into account.

Sweeteners in this cookbook

Honey, coconut blossom sugar or vanilla are used as sweeteners in the recipes. Honey is not only "paleo-compliant" but can also be used as manuka honey (MGO 400+) in the anti-candida diet. If you want to make a recipe particularly low-carb, you can try xylitol, erythritol and/or stevia as an alternative. These are controversial in terms of their tolerability — I personally tolerate a mixture of erythritol and stevia best (in small quantities). It is also important to note that none of the ingredients used in this cookbook contain added sugar. You should therefore also make sure to choose the unsweetened version when buying ingredients. This applies, for example, to plant milk (almond milk/coconut milk), nut butter, cocoa powder, and cocoa nibs.

Low-carb and paleo recipes

If you want to follow a particular diet strictly, such as the low-carb diet, then it is best to refer to the respective food tables — the various sweeteners in particular should be taken into account. The low-carb and paleo recipes in this cookbook are all marked as such. The following should also be noted for the low-carb recipes: Low-carb does not mean no-carb. First of all, low-carb means low, or reduced, carbohydrates. All recipes are very low in carbohydrates compared to their "classic" version, but a few contain some honey as a sweetener. Fruit and vegetables also contain fructose and therefore carbohydrates, and even very protein-rich nuts always have a carbohydrate content, even if small. You can't go completely without carbohydrates and that shouldn't be the aim.

Photos of the recipes and bonus material

This cookbook was designed in a modern and minimalist style — true to the motto: "X-Free Cooking". That's why I didn't use any photos or colorful pictures. Nevertheless, you have the opportunity to get a visual idea of all the recipes in this cookbook, because I have cooked and photographed every recipe. With this book, you will receive a digital bonus picture book from me in which all the recipes are illustrated. On the last page you will find a link that will take you to this content. This will take you to my publisher's website where you can sign up for the mailing list — free of charge, of course.

Now it's time to get down to business. I hope you enjoy cooking and bon appétit!

Lisa Schubert

Nutritional Knowledge

Low-carb: Why?

What is low carb?

As the name suggests, a low-carb diet involves avoiding carbohydrate-rich foods as far as possible.

Why low-carb?

Most of us eat a very carbohydrate-heavy diet in the modern era: We have bread rolls for breakfast, pasta for lunch and another snack in the evening. In principle, carbohydrates are not bad for us, after all they are important sources of energy. However, most of the food we consume nowadays is highly industrially processed food with added sugar. If we consume these in excessive quantities, it is possible that this will have a negative impact on our health.

In addition, the main sources of carbohydrates in the Western diet are cereals and white flour products, which contain many anti-nutrients and few good nutrients. In addition to the gluten contained in most types of cereals, certain carbohydrate compounds, known as FODMAPs, can cause various gastrointestinal complaints.

What are the advantages and disadvantages of a low-carb diet?

The biggest advantage of the low-carb diet is that cereal products and sugary foods are avoided. I see a major disadvantage in the generally higher consumption of dairy products. In my opinion, anything you consume too much of is rather problematic for our health and it is very important to eat a balanced diet in order to provide our body with all the important nutrients.

Which foods are part of the low-carb diet? Which are not?

Permitted foods

• Bread and flour: From low-carbohydrate products such as almond flour, flaxseed flour, coconut flour

• Pasta and rice: Low-carb pasta and rice alternatives such as konjac rice or konjac noodles

• Vegetables: Low-starch vegetables such as green leafy vegetables, tomatoes, peppers, zucchinis, cabbage, asparagus, mushrooms

• Dairy products: Natural products such as cream, butter, natural yogurt, quark, cheese

• Fruit: Low-fructose fruit such as berries, apricots, apples, avocado, sour cherries, lemon, watermelon

• Nuts & seeds: Almonds, walnuts, Brazil nuts, hazelnuts and seeds such as flaxseed, chia seeds, psyllium seeds

• Meat, fish, and eggs: Meat, fish, and sausage without added sugar and breadcrumbs, eggs

• Sweetener: Xylitol, erythritol, stevia

Prohibited foods

• Bread and flour: From cereals or pseudocereals such as wheat flour, rye flour, spelt flour, buckwheat flour, corn flour, rolled oats

• Pasta and rice: Wheat pasta, whole grain pasta, corn pasta, rice, quinoa, couscous

• Vegetables: Starchy vegetables such as potatoes, sweet potatoes, plantains, parsnips and legumes

• Dairy products: Processed and sweetened products such as fruit yogurt, ice cream, sweetened whipped cream

• Fruit: High-fructose fruit such as bananas, dates, figs, and dried fruit in general

• Nuts & seeds: Carbohydrate-rich nuts such as cashews or pistachios, sweetened nuts

• Meat, fish, and eggs: Meat, fish, and sausage with added sugar or breadcrumbs

• Sweetener: All other sweeteners

Paleo: Why?

What is paleo?

Why paleo?

The healthy aspect of the paleo diet is certainly that you consume natural, unprocessed foods as much as possible. The main components of this diet are vegetables, fruit, meat, and fish as well as nuts and seeds.

Basically, the paleo diet is therefore a way of eating as naturally and nutritiously as possible. Many people who have tried this form of nutrition report an improvement in their general well-being. The paleo diet is said to have a particularly positive effect on gut health and our microbiome. This sounds quite plausible at first, as it eliminates foods whose overconsumption has been proven to cause damage to health (e.g. industrial sugar).

What are the advantages and disadvantages of the paleo diet?

In my opinion, the biggest advantage of the paleo diet is that it is based on natural foods and, as with the low-carb diet, avoids cereal products and industrial sugar. The disadvantage of paleo is certainly that the diet can be very one-sided in the long term, as some food groups are completely removed.

Which foods are part of the paleo diet? Which not?

Permitted foods

• Bread and flour: From seeds or nuts such as almond flour, flaxseed flour, coconut flour

• Pasta and rice: From vegetables, seeds, nuts

• Vegetables: All varieties except legumes

• Dairy products: Fermented products such as yogurt or kefir, (butter and ghee)

• Fruit: All varieties

•