For the base of the soup, heat the oil in a large saucepan and sauté the tomato paste at the highest level with a whisk. Once the caramelization begins, sprinkle in the flour and stir until a smooth mass is obtained. Deglaze these with the broth. Bring the contents to a boil and pour in the water. Then add all remaining ingredients and cook for 45 minutes with the lid almost closed at medium speed. Remove the lovage at the end and remove the celeriac and parsley root as well. Celery and parsley root can be returned to the soup as needed and after it has passed. Finally, season with salt and pepper again.
amount | kcal |
2000 ml | 0 (Water) |
500 gr | 365 (Potato cubes) |
400 gr | 60 (Celery) |
300 gr | 87 (quartered Onions) |
300 gr | 99 (carrot slices) |
200 gr | 64 (Leek) |
100 gr | 42 (Lovage) |
100 gr | 48 (Parsley root) |
60 ml | 3 (Broth) |
50 gr | 72 (Tomato paste) |
30 gr | 96 (Potato flour) |
10 ml | 88 (Rapeseed oil) |
4040 gr | 1024 |
100 gr | 25 (Vegetable soup) |
Cut 1 kilogram of Hokkaido pumpkin into small pieces. Sauté the onions in butter until translucent. Pure pumpkin pieces and fill with 1-1½ broth. Cook for about 30 minutes and season with herb salt and cream. Finally, purée everything and round with a little ginger.
amount | kcal |
1000 gr | 630 (Pumpkin) |
1000 ml | 50 (Broth) |
100 gr | 29 (Onions) |
10 gr | 75 (Butter) |
2110 gr | 784 |
100 gr | 37 (Pumpkin soup) |
Steam the potatoes seasoned with cumin and then let cool and chop. Slice the brown mushrooms. Cut 2 onions into rings and fry in a pan with butter until translucent. Fry the mushrooms in the pan with the Onions and douse them with broth. Add potato slices. Then sprinkle 2-3 tablespoons of mushroom powder and heat the whole thing up again and mix well. Season with salt and pepper.
amount | kcal |
300 gr | 210 (Potatoes) |
250 gr | 38 (Mushrooms) |
100 ml | 5 (Broth) |
100 gr | 29 (Onions) |
25 gr | 50 (Mushroom powder) |
10 gr | 75 (Butter) |
785 gr | 388 |
100 gr | 49 (Mushroom dream) |
Boil 640 milliliters of water in a sufficiently large saucepan. Add 400 grams of unpeeled rice, stir briefly and simmer gently for about 15 minutes with lid closed. The green beans, the donated carrots, the oyster mushrooms and the bamboo shoots in boiling water briefly angaren. Heat up the large pan with a little oil and fill in all the ingredients one after the other with constant stirring. After 5-15 minutes, season with soy sauce, ginger, coriander, garlic and salt and pepper and serve with the rice together. If you want, you can also serve all ingredients individually in bowls and position them centrally in the center of the table.
amount | kcal |
400 gr | 64 (Chinese cabbage) |
100 gr | 11 (Bamboo shoots) |
100 gr | 18 (Green beans) |
100 gr | 24 (Mung bean sprouts) |
100 gr | 26 (Oyster mushrooms) |
100 gr | 31 (Sugar snap) |
100 gr | 33 (Carrot sticks) |
100 gr | 42 (Spring onions) |
100 ml | 113 (Natural soy sauce) |
640 ml | 0 (Water) |
1000 gr | 1260 (boiled Rice) 4*[100g+160ml] |
2200 gr | 1622 |
100 gr | 74 (Reis |
Heat a large pot of home-made vegetable soup and top with the green beans and slices of sausage and bacon. Simmer at low speed for about 45 minutes and stir occasionally. Before serving, take out the bacon and trigger the meat portion and put it back in again.
amount | kcal |
1000 gr | 250 (Green beans) |
750 ml | 188 (self made vegetable soup) |
300 gr | 1040 (4 mildly smoked sausages in slices) |
300 gr | 945 (Bacon for decoction) |
-250 gr | -800 (Bacon out meat content purely) |
2100 gr | 1623 |
100 gr | 77 (Cut beans stew) |
Steam the potatoes seasoned with cumin and then let cool. The fish can come in a can or from the glass, as well as be fresh. The most popular are salted, herring and pickled herring. But also bloater, mackerel and fried herring have their customers. Pickles, onions and coleslaw are always well received as a cold side dish.
amount | kcal |
300 gr | 210 (Potatoes) |
250 gr | 205 (Bismarck herring) |
100 gr | 103 (Coleslaw) |
650 gr | 518 |
100 gr | 80 (cold food) |
Steam the potatoes seasoned with cumin and then let cool. After 24 hours, the potatoes had enough time to develop digestible "Resistant Strength". Now split the tubers into 8 columns of the same size. Just as you would with an orange. Now generously sprinkle the columns with rose paprika (or curry), pepper and salt. In the preheated oven on a grill, drape with underlying baking sheet. Then, last but not least, let it turn golden brown at 180 ° C with circulating air for 30 to 45 minutes.
amount | kcal |
1000 gr | 700 (steamed Potatoes) |
30 gr | 103 (Rose paprika powder) |
1050 gr | 797 |
100 gr | 80 (Comparable finished |
products have 140 kcal or more!) |
Steam the potatoes seasoned with cumin and then let cool. Potato flour and the pureed steamed potatoes with egg, ½ teaspoon salt and possibly some water until a good mouldable dough results. Roll out the dough with rolling pin to a ½ centimeter thick layer and divide into 4 to 8 pieces suitable for the baking dish. For the béchamel sauce, heat the butter in a saucepan and sauté the finely chopped onion. Then sprinkle in the flour and stir until smooth. Gradually add the cold milk and stir well with a whisk. Bring to a boil and simmer the sauce open on a low heat for about 25 minutes. Keep stirring, so that nothing burns. At the end, season the béchamel sauce with salt, pepper and nutmeg. The NRW flag is seen from top to bottom: green-white-red. Accordingly, the individual layers are built. First, one or two layers of dough with the carrots on top and a dash of béchamel sauce. Then one or two layers of dough with the salsify on top and a dash of béchamel sauce. Then one or two layers of dough with the spinach on top and a dash of béchamel sauce. Finally, a layer of dough with a dash of béchamel sauce and the grated cheese on top. Place the casserole dish on the middle rail in the preheated oven. Bake at about 180 ° C for 20 to 30 minutes until the cheese looks appetizing.
amount | kcal |
500 gr | 350 (Potatoes cooked u. mashed) |
400 ml | 196 (Milk 1,5%) |
200 gr | 66 (boild carrot slices) |
200 gr | 42 (boiled spinach) |
200 gr | 54 (boiled black root slices) |
100 gr | 246 (Grated cheese) |
55 gr | 82 (1 Egg) |
50 gr | 15 (Small onion) |
30 gr | 96 (Potato flour) |
30 gr | 103 (Spelled flour) |
30 gr | 225 (Butter) |
1750 gr | 1475 |
100 gr | 84 (Lasagne) |
Heat a large pot with the homemade vegetable soup and fill with the kale and the slices of sausage and the bacon. Simmer at low speed for about 45 minutes and stir occasionally. Before serving, take out the bacon and trigger the meat portion and put it back in again.
amount | kcal |
1000 gr | 420 (Kale from can or glas) |
750 ml | 188 (homemade Vegetable soup) |
300 gr | 1040 (4 mildly smoked sausages in slices) |
300 gr | 945 (Bacon for decoction) |
-250 gr | -800 (Bacon out meat content purely) |
2100 gr | 1783 |
100 gr | 84 (Kale stew) |
Place the whole cauliflower in a saucepan filled with sufficient salt water and cook for 15 minutes. Or divide into cauliflower florets and cook gently in the pressure cooker for 10 minutes. If not already done so, remove the cauliflower from the pot, cool and drain and divide into florets. Make a conventional breading. So set up three deep dishes. Fill one with flour and one with the beaten eggs. Fill the last plate with oatmeal instead of breadcrumbs. Then roll each of the florets one at a time into flour, then dip into the mixed eggs, and finally toss in oatmeal. Place all of the treated cauliflower florets on a tray covered with baking paper and place in the preheated oven. Bake at about 200 ° C for 30 minutes, until the roses have become appetizingly brown.
amount | kcal |
1000 gr | 190 (Cauliflower) |
220 gr | 328 (4 Eggs) |
100 gr | 343 (Spelled flour) |
100 gr | 372 (Oatmeal) |
1420 gr | 1233 |
100 gr | 86 (Vegetable cutlet) |
Heat a large pot of home-made vegetable soup and fill with lentils and slices of sausage and bacon. Simmer at low speed for about 45 minutes and stir occasionally. Before serving, take out the bacon and trigger the meat portion and put it back in again.
amount | kcal |
1000 gr | 540 (Brown lentils from can or glas) |
750 ml | 188 (self made Vegetable soup) |
300 gr | 1040 (4 mildly smoked sausages in slices) |
300 gr | 945 (Bacon for decoction) |
-250 gr | -800 (Bacon out meat content purely) |
2100 gr | 1913 |
100 gr | 91 (Lentil stew) |
Heat a large pot, fill with the listed ingredients and assemble well. Once everything is allowed to boil while stirring constantly. Simmer at the lowest level for about 60 minutes and stir occasionally. Before serving, if desired, season with additional spices of your choice.
amount | kcal |
1200 gr | 1152 (Pinto beans) |
100 gr | 26 (Peeled canned tomatoes) |
100 gr | 63 (Ajvar) |
100 gr | 29 (Onions diced and glazed) |
100 gr | 80 (Corn) |
50 gr | 72 (Dried onions) |
50 gr | 72 (Tomato paste) |
50 gr | 158 (Rose paprika powder) |
50 gr | 158 (spicy curry powder) |
1800 gr | 1770 |
100 gr | 98 (chili bowl) |
Heat a large pot with the homemade vegetable soup and fill with the peas and slices of sausage and the bacon. Simmer at low speed for about 45 minutes and stir occasionally. Before serving, take out the bacon and trigger the meat portion and put it back in again.
amount | kcal |
1000 gr | 850 (Peas from can or Glas) |
750 ml | 188 (self made Vegetable soup) |
300 gr | 1040 (4 mildly smoked sausages in slices) |
300 gr | 945 (Bacon for decoction) |
-250 gr | -800 (Bacon out meat content purely) |
2100 gr | 2223 |
100 gr | 106 (Pea soup) |
Heat a large pot of homemade vegetable soup and fill with the white beans and slices of sausage and bacon. Simmer at low speed for about 45 minutes and stir occasionally. Before serving, take out the bacon and trigger the meat portion and put it back in again.
amount | kcal |
1000 gr | 970 (Weiße beans from can or Glas) |
750 ml | 188 (self made Vegetable soup) |
300 gr | 1040 (4 mildly smoked sausages in slices) |
300 gr | 945 (Bacon for decoction) |
-250 gr | -800 (Bacon out meat content purely) |
2100 gr | 2343 |
100 gr | 112 (White bean stew) |
Heat a large pot of home-made vegetable soup and top with the broad beans and slices of sausage and bacon. Simmer at low speed for about 45 minutes and stir occasionally. Before serving, take out the bacon and trigger the meat portion and put it back in again.
amount | kcal |
1000 gr | 990 (Thick beans from can or Glas) |
750 ml | 188 (self made Vegetable soup) |
300 gr | 1040 (4 mildly smoked sausages in slices) |
300 gr | 945 (Bacon for decoction) |
-250 gr | -800 (Bacon out meat content purely) |
2100 gr | 2363 |
100 gr | 113 (Thick bean stew) |
Heat a large pot with the homemade vegetable soup and fill with the kidney beans and slices of sausage and pancetta. Simmer at low speed for about 45 minutes and stir occasionally. Before serving, take out the bacon and trigger the meat portion and put it back in again.
amount | kcal |
1000 gr | 1050 (Kidney beans from can or Glas) |
750 ml | 188 (self made Vegetable soup) |
300 gr | 1040 (4 mildly smoked sausagem in slices) |
300 gr | 945 (Bacon for decoction) |
-250 gr | -800 (Bacon out meat content purely) |
2100 gr | 2403 |
100 gr | 114 (Kidney bean stew) |
Heat a large pot of home-made vegetable soup and fill with the millet and slices of sausage and bacon. Simmer at low speed for about 45 minutes and stir occasionally. Before serving, take out the bacon and trigger the meat portion and put it back in again.
amount | kcal |
1000 gr | 1140 (Millet) |
750 ml | 188 (self made Vegetable soup) |
300 gr | 1040 (4 mildly smoked sausages in slices) |
300 gr | 945 (Bacon for decoction) |
-250 gr | -800 (Bacon out meat content purely) |
2100 gr | 2493 |
100 gr | 118 (Millet stew) |
Heat a large pot of home-made vegetable soup and fill with the barley, sausage slices and pancetta. Simmer at low speed for about 45 minutes and stir occasionally. Before serving, take out the bacon and trigger the meat portion and put it back in again.
amount | kcal |
1000 gr | 1230 (Pearl barley) |
750 ml | 188 (self made Vegetable soup) |
300 gr | 1040 (4 mildly smoked sausages in slices) |
300 gr | 945 (Bacon for decoction) |
-250 gr | -800 (Bacon out meat content purely) |
2100 gr | 2583 |
100 gr | 123 (Barley stew) |
Steam the potatoes seasoned with cumin and then let cool. Potato flour and the steamed and pureed potatoes with egg, ½ teaspoon salt and a little water until a malleable dough results. Slice onions into rings and lightly brown with the ham cubes. Grease a springform pan and lay out the bottom with the dough. Now follow a thin layer of Ajvar and then spread the onion mass. Bake in preheated oven at 180 ° C for about 45 minutes to 1 hour.
amount | kcal |
500 gr | 145 (Onions) |
400 gr | 288 (Potatoes cooked u. mashed) |
110 gr | 164 (2 Eggs) |
100 gr | 640 (Almonds, hazelnuts and walnuts ground) |
100 gr | 231 (Diced ham) |
100 gr | 63 (Ajvar) |
30 gr | 96 (Potatoe Flour) |
10 gr | 88 (Lard) |
10 ml | 0 (warm Water) |
1360 gr | 1725 |
100 gr | 127 (Onion cake) |
Steam the potatoes seasoned with cumin and then let cool. Potato flour and the steamed and pureed potatoes with egg and a little water until a creamy dough results. Put into the pan pretreated with a little lard. Roast neatly on one side and cover with flat potato pieces and glazed onions and cooked ham cubes. Now turn and brown the other side. Then salt and pepper.
amount | kcal |
100 gr | 72 (Potatoes cooked u. mashed) |
55 gr | 82 (1 Ei) |
50 gr | 36 (Potatoe cooked) |
50 gr | 15 (Onions) |
30 gr | 96 (Potatoe Flour) |
25 gr | 57 (Diced ham) |
10 ml | 0 (warm Water) |
5 gr | 44 (Lard) |
325 gr | 402 |
100 gr | 129 (Potato Pancakes) |
Pizza dough & tomato sauce ready from the pack. Seafood ready from the freezer. A 200 gram bag of grated mozzarella cheese. With these ingredients from the supermarket can be in 30 minutes quite simply prepare a relatively low-calorie food. Roll out pizza dough with the paper side on an untreated baking sheet. Spread the tomato sauce evenly with spatula on the dough. Sprinkle with oregano as needed. Also spread the grated cheese evenly over it. Finally, the thawed seafood even on it. Put everything in the preheated oven on the middle rail. Bake at about 200 ° C for 20 to 30 minutes until the pizza looks appetizing.
amount | kcal |
600 gr | 1122 (Pizza dough & tomato sauce) |
300 gr | 195 (Frutti di Mare) |
200 gr | 492 (Cheese) |
1100 gr | 1709 |
100 gr | 155 (Pizza) |
Grate the Hokkaido squash and add the thyme leaf. Preheat the oven to 180 ° Celsius. Grease the form and dust with flour. Beat the butter, the skinny quark and ½ teaspoon of salt until creamy and stir in four eggs one at a time. Mix the spelled flour (type 1050) and 2 teaspoons of baking powder and stir with 100 ml of milk under the dough. Assemble the grated pumpkin and the ham cubes (smoked ham) with the diced mountain cheese and fill in the prepared mold. Bake the pumpkin bread for about 60 minutes.
amount | kcal |
400 gr | 252 (Pumpkin) |
300 gr | 1029 (Spelled flour) |
250 gr | 165 (Creme cheese 0,3 %) |
220 gr | 328 (4 Eggs) |
150 gr | 433 (Mountain cheese) |
100 gr | 750 (Butter) |
100 ml | 47 (Milk 1,5%) |
100 gr | 231 (Diced ham) |
1620 gr | 3235 |
100 gr | 200 (Pumpkin bread) |
Preheat the oven to 180 ° Celsius. Fill bowl with applesauce and with cranberries, almonds, coconut, oatmeal and beet syrup and mix well. Lay out the baking tray with large square wafers. Spread the mixture in a maximum thickness of 1 centimeter and distribute evenly. Bake the whole mixture at 180 ° for about 60 minutes. To divide into typical portion sizes you should first cool the mass to about 8-10 ° Celsius.
amount | kcal |
1000 gr | 550 (Applesauce) |
200 gr | 678 (Cranberries) |
200 gr | 1200 (Almonds grated) |
200 gr | 744 (Oatmeal) |
100 gr | 626 (Coconut grated) |
100 ml | 299 (Treacle) |
1800 gr | 4097 |
100 gr | 228 (Mueslibar) |
50 gr | 114 |
40 gr | 91 |
25 gr | 57 |
plan-b.netzgesta.de
Christian Effenberger
Suedstrasse 2
41564 Kaarst
phone: 049 (0) 21 31 66 93 92
e-mail: plan-b@netzgesta.de
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Designation of the responsible body
The responsible body for data processing on this website is:
Christian Effenberger
Suedstrasse 2
41564 Kaarst
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