Exercising alone will not shed the pounds before summer, a healthy diet is also very important.
Try low carb recipes from Doc Esser.
Have you feasted too much over the Easter holidays or are you still suffering from corona love handles that need to get rid of your swimming trunks or bikini figure before summer?
How good that there are healthy low-carb recipes that contain few carbohydrates, such as creamy sliced turkey in coconut milk with peppers, peas and carrots or low-carb burger wrap.
On the one hand, they help you lose weight, but on the other hand, neither the feeling of satiety nor the good taste are neglected.
The senior physician Dr.
Heinz-Wilhelm Esser, whom you may know as Doc Esser from television, and cookbook author Bettina Matthaei dealt with the topic of healthy nutrition.
Why not try a breakfast recipe right away: nut bread with smoked salmon spread and homemade obazda.
For the healthy Obazda recipe you need the following ingredients
Preparation time: | 10 mins |
|---|---|
Servings: | 1 |
70 g room temperature mature Brie (30%)
20 g soft butter
30 g double cream cheese
1 tsp delicacy paprika powder
1-2 pinches cayenne pepper
1-2 pinches of salt
1-2 pinches of freshly ground black pepper
1-2 spring onions (cleaned 20 g)
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You can make smoked salmon spread and Obazda for your low-carb breakfast quickly and easily yourself with the recipes from Doc Esser.
© Hubertus Schüler/Becker Joest Volk Verlag
The preparation of the low-carb Obazda is quick and easy
Dice the brie very finely.
Add the butter and cream cheese and mash with a fork into a homogeneous mass.
Add the paprika powder and cayenne pepper and season with salt and pepper to taste.
Clean the spring onion(s), cut into wafer-thin rings and sprinkle over the Obazda.
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You need the following ingredients for the healthy fresh smoked salmon spread
Preparation time: | 10 mins |
|---|---|
Servings: | 1 |
75 g sliced smoked salmon
60 g double cream cheese
2 teaspoons hot horseradish from a tube or jar (10 g)
1 tsp lemon juice (5 ml)
1 tsp grated organic lemon zest
1 pinch of salt
1 pinch freshly ground green pepper
3-4 sprigs of dill (7 g) or frozen
Dice or finely chop the salmon into about 4 mm.
Mix the cream cheese with the horseradish, lemon juice and zest.
Mix in the salmon and season with salt and pepper.
Rinse the dill, dab dry, chop and fold into the spread.
Low in calories and great for the metabolism: ten delicious foods that can help you lose weight
Low in calories and great for the metabolism: ten delicious foods that can help you lose weight
You need the following healthy ingredients for the low-carb nut bread
Preparation time: | 20 minutes |
|---|---|
Baking time: | 80-90 minutes |
post-cooking time: | 10-15 minutes |
Portion: | 1 |
50 g chia seeds
20 g psyllium husks
70 g brown flax seeds
50 g brown low-carb almond flour
60 g inulin
1 tsp salt (7 g)
100 g walnut kernels
100 g sunflower seeds
50 grams of pumpkin seeds
6 tsp walnut oil (30 ml)
You will also need a loaf pan measuring approximately 10.5 x 24 centimeters.
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Doc Esser Nut Bread is low in carbohydrates, making it ideal for a low-carb diet.
© Hubertus Schüler/Becker Joest Volk Verlag
Preparation: How to bake healthy nut bread according to Doc Esser's recipe
Preheat the oven to 175°C (350°F) and place a casserole dish filled with water inside.
Line the loaf pan with baking paper.
Mix the chia seeds and psyllium husks, pour in 250 ml hot water, stir thoroughly and leave to swell for about 15 minutes, stirring occasionally.
In the meantime, grind the flax seeds as finely as possible in a blender or blender.
Place in a mixing bowl and mix thoroughly with the almond flour, inulin and salt.
Roughly chop the walnuts and stir in the sunflower seeds and pumpkin seeds.
Add the chia mixture and knead everything thoroughly with the dough hook of the hand mixer.
Then knead with your hands and finally work in the walnut oil.
Pour the dough into the prepared tin, press down firmly with moistened fingers, smooth out and score the surface diagonally at a distance of 2 cm with a kitchen spatula.
Bake in the preheated oven (middle rack) for 80-90 minutes.
Halfway through, turn the pan once so the bread bakes evenly.
Leave to cook in the switched-off oven for 10-15 minutes.
Remove, lift the nut bread out of the tin and leave to cool completely on a wire rack.
These and some other healthy low-carb recipes, as well as training exercises, can be found in the book "Doc Esser makes the West fit: step by step to more fitness and health" (promotional link) by Dr.
Heinz-Wilhelm Esser & Bettina Matthaei:
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"Doc Esser makes the West fit: step by step to more fitness and health" by Dr.
Heinz-Wilhelm Esser & Bettina Matthaei.
© Hubertus Schüler/Becker Joest Volk Verlag
Doc Esser makes the West fit: step by step to more fitness and health
ISBN-13:
978-3954532858, EUR 22.00
192 pages, format 15.3 x 1.7 x 21.7 cm, paperback
text: dr
Heinz-Wilhelm Esser & Bettina Matthaei
Photography: Hubertus student
Published December 16, 2022 by Becker Joest Volk Verlag
In particular, if you're looking for healthy recipes that take no more than 15 minutes, check out Dr.
Franziska Rubin.
List of rubrics: © Hubertus Schüler/Becker Joest Volk Verlag
