Spring
Wild
garlic pesto
Preparation time: approx. 20 minutes
Per serving approx. 792 kcal/3316 kJ
15 g P, 80 g F, 3 g CH
Serves 4
500 g wild garlic
75 g pine nuts
100 g grated Parmesan
250 ml olive oil
salt
pepper
1 Clean and wash the wild garlic and shake it dry. Toast the pine nuts in a frying pan without any fat.
2 Blend the wild garlic with the freshly grated Parmesan and the toasted pine nuts in a blender. Add the olive oil gradually and stir the pesto well. Season to taste with salt and pepper.
3 Pack in jars and store in the fridge. The pesto will keep for approx. 1-2 weeks.
Asparagus salad
with eggs
Preparation time: approx. 30 minutes (plus cooking time)
Per serving approx. 146 kcal/611 kJ
9 g P, 7 g F, 9 g CH
Serves 4
750 g white asparagus
salt
2 hard boiled eggs
4 radishes
4 spring onions
2 tbsp white wine vinegar
3 tbsp sunflower oil
1 tsp fig mustard
pepper
2 tbsp chopped parsley
1 Wash the asparagus, remove the ends of the stalks and peel the bottom third. Slice the asparagus into chunks and cook in boiling water with a little salt for 12-15 minutes. Remove and allow to drain.
2 Peel the hard boiled eggs and dice finely. Trim and wash the radishes and the spring onions, slice the radishes, and cut the spring onions into thin rings.
3 Mix the salad ingredients in a bowl and toss with a dressing made from the white wine vinegar, sunflower oil, fig mustard, salt and pepper. Serve garnished with the chopped parsley.
Wild asparagus
with cherry tomatoes
Preparation time: approx. 20 minutes (plus cooking time)
Per serving approx. 73 kcal/307 kJ
4 g P, 4 g F, 5 g CH
Serves 4
600 g wild asparagus
200 g cherry tomatoes
1 bunch fresh dill
salt
3 tbsp olive oil
3 tbsp white wine vinegar
pepper
4 large lettuce leaves
1 Wash the wild asparagus, cut off the ends and cut the stalks into pieces measuring 3 cm. Halve the cherry tomatoes. Wash and dry the dill and chop finely.
2 Cook the asparagus pieces in boiling salted water for about 6 minutes, then drain well. Mix with the cherry tomatoes in a bowl.
3 Mix the olive oil and white wine vinegar together and season with salt and pepper. Pour the dressing over the vegetables and mix in the dill. Wash and dry the lettuce leaves and put on the plates. Arrange the asparagus salad on top.
Cream of asparagus soup
with wild garlic
Preparation time: approx. 30 minutes (plus cooking time)
Per serving approx. 271 kcal/1134 kJ
5 g P, 25 g F, 8 g CH
Serves 4
500 g white asparagus
salt
sugar
1 tbsp lemon juice
11/2 tbsp butter
2 tsp plain flour
300 ml cream
1 bunch wild garlic
1 Wash and peel the asparagus, cut off the woody ends and cut the spears into pieces approximately 3 cm long. Put the asparagus peel and ends into a pan with approx. 750 ml of water, a pinch of salt, some sugar and the lemon juice and simmer for about 10 minutes. Then pass through a sieve. Cook the asparagus pieces in the broth until they are firm to the bite, then drain and keep in a warm place.
2 Melt the butter in a pan and make a roux with the flour. Add the asparagus stock and bring to the boil whilst stirring. Add 200 ml of the cream and continue to simmer for a further 10 minutes.
3 Wash the wild garlic, spin it dry and chop. Add the wild garlic to the soup and blend with a hand-held blender. Season the soup to taste with salt and sugar.
4 Finally add the asparagus pieces to the soup and the remaining cream, whipped, and serve with fresh baguette.
Green asparagus salad
with parsnips
Preparation time: approx. 20 minutes (plus cooking time)
Per serving approx. 94 kcal/394 kJ
2 g P, 5 g F, 6 g CH
Serves 4
100 g parsnips
200 g green asparagus
salt
8 shallots
6 tbsp soy oil
6-8 lollo rosso leaves
4 tbsp white wine vinegar
1 tsp mustard
pepper
lemon cut into wedges
1 Clean and peel the parsnips and cut into julienne sticks. Blanch for 3 minutes. Wash the asparagus, remove the ends of the stalks and peel the bottom third. Then cut in half and cook for about 5 minutes in boiling salted water. Drain the vegetables.
2 Peel and chop the shallots and sauté in 2 tablespoons of soy oil for about 4 minutes. Wash and dry the lollo rosso leaves, tear into small pieces and arrange on 4 plates. Arrange the asparagus pieces, parsnips and shallots on top of the salad leaves.
3 Prepare a dressing from the white wine vinegar, the remaining soy oil, mustard, salt and pepper and drizzle over the salad. Serve garnished with lemon wedges.
Fried tofu
with spinach salad
Preparation time: approx. 30 minutes (plus marinating, frying and cooking time)
Per serving approx 276 kcal/1157 kJ
12 g P, 10 g F, 7 g CH
Serves 4
4 tbsp soy sauce
2 tbsp lemon juice
herb salt
1/4 tsp cayenne pepper
pepper
250 g tofu
50 g plain flour
3 tbsp olive oil
150 g spinach leaves
juice of 1 lemon
1/2 bunch spring onions
1/2 bunch chives
1 Make a marinade with the soy sauce, lemon juice, herb salt, cayenne pepper and pepper. Dice the tofu and marinate for 15 minutes. Coat the tofu in the flour and fry until crispy in the heated olive oil.
2 Wash the spinach leaves and, dripping wet, wilt in a pan for 5 minutes whilst stirring. Remove and drain.
3 Season the tofu marinade to taste with the lemon juice and mix with the spinach. Arrange the drained tofu cubes on top.
4 Wash the spring onions, and slice into rings. Wash the chives, shake dry and chop finely. Decorate the tofu and spinach salad with the spring onion rings and chives.
Pike perch fillet
with rocket and capers
Preparation time: approx. 30 minutes (plus cooking time)
Per serving approx 372 kcal/1557 kJ
31 g P, 17 g F, 21 g CH
Serves 4
4 pike perch fillets
salt
pepper
3 tbsp lemon juice
1 garlic clove
1 bunch of rocket
75 g butter
1 tbsp drained pickled capers
2 tbsp fish stock
cayenne pepper
1 Season the fillets with salt and pepper, drizzle with 2 tablespoons of the lemon juice.
2 Peel and chop the garlic clove. Wash and dry the rocket and chop. Heat the butter. Sauté the garlic, rocket and drained capers in the butter until the rocket wilts. Deglaze with the fish stock and 1 tablespoon of lemon juice, and season with salt, pepper and cayenne pepper.
3 Place the fish fillets on the rocket mixture and cook on each side for about 3 minutes. Serve with the caper sauce and basmati rice.
Lamb
with honeyed spinach
Preparation time: approx. 20 minutes (plus frying and cooking time)
Per serving approx 305 kcal/1277 kJ
32 g P, 16 g F, 6 g CH
Serves 4
400 g leg of lamb deboned
salt
pepper
1 tbsp soy sauce
1 tbsp plain flour
3 tbsp sesame oil
1 onion
2 garlic cloves
450 g spinach leaves nutmeg
1 tsp fruit vinegar
1 tsp acacia honey
40 g cold butter
1 tsp cornflour
125 ml lamb stock
1 tbsp chopped peppermint leaves
1 Cut the lamb into fine strips, season with salt and pepper and drizzle with soy sauce. Dust with the flour. Heat 2 tablespoons of sesame oil in a frying pan or wok and fry the strips of lamb for about 2 minutes whilst stirring. Remove and keep warm.
2 Peel the onion and garlic and slice. Brown the onion slices in the frying pan or wok. Wash the spinach, cut into strips, add to the pan and allow to wilt for about 5 minutes.
3 Season to taste with salt, pepper, nutmeg, fruit vinegar and honey. Add knobs of butter. Remove the spinach and keep warm.
4 Heat the remaining sesame oil in the pan and fry the garlic in it. Add the cornflour and stir in the lamb stock. Stir in the chopped peppermint leaves. Heat the meat in the sauce and serve with the spinach.
Basil salad
with mangetout
Preparation time: approx. 30 minutes
Per serving approx. 213 kcal/890 kJ
4 g P, 18 g F, 9 g CH
Serves 4
300 g mangetout
salt
300 g carrots
25 g pine nuts
2 large bunches of basil
2 garlic cloves
2 tbsp balsamic vinegar
sugar
6 tbsp olive oil
1 Wash the mangetout and blanch for 2 minutes in some boiling salted water. Wash and peel the carrots and cut into thin slices.
2 Toast the pine nuts in a frying pan without any fat until golden brown. Wash and dry the basil and remove the leaves from the stalks.
3 To make the vinaigrette, peel the garlic and crush using a garlic press. Mix with balsamic vinegar, salt and a pinch of sugar. Stir in the oil.
4 Toss the...
