Recipes

For 4 people (359 kcal) Ingredients : 150g buckwheat flour 2 eggs 500ml rice milk 1 pinch of salt 100 g light fresh cheese (quark, serac, goat's cheese or cottage cheese) 1 tsp honey 100g raspberries or other red fruit Preparation: prepare the mixture for the cakes, leave to stand for 1 hour. Mix the honey with the fromage frais. Cook the 8 patties in a non-stick pan without fat. Spread the patties with cream cheese, add a few raspberries and roll up. Cut into Sushi style pieces. Add the remaining raspberries on top. [...]

Cashew nuts are rich in magnesium, iron and B vitamins, as is wholemeal bread. Add a touch of sugar with juicy pears to your plain yoghurt. For 1 person (428 kcal) Ingredients : 2 slices of spelt bread 1 tablespoon cashew butter ½ pear lemon juice 100 g plain yoghurt Preparation : toast the bread, spread with cashew butter, slice the pear, mix the slices with a little lemon juice, place the slices on the yoghurt

A light pumpkin soup, with just the right amount of delicious pumpkin flavour, spiced up with a vegetable broth and toasted pumpkin seeds. Pumpkin is rich in minerals and trace elements, as well as provitamin A, vitamin B and C. For  4 people (515 kcal) Ingredients : 1 kg pumpkin, washed and seeded (do not remove the skin) 1 onion 1 shallot 1 tbsp Vitam vegetable stock 1 tbsp olive oil 4 tbsp pumpkin seeds 1.2 l water Preparation : cut the pumpkin into large pieces, along with the onion and shallot. Sauté in a pan in [...]

This is a much lighter dish than the usual pasta, but very satisfying, as buckwheat is very digestible and full of good vegetable protein. For  1 person (436 kcal) Ingredients: 1/4 packet of soba noodles (Japanese buckwheat noodles) 50g Chinese cabbage 1 carrot 1/4 apple cabbage 1 handful of baby spinach leaves 1 shallot 1 tablespoon of toasted sesame seeds 1 tbsp organic lime zest (!) 1 piece of grated ginger 1 tbsp fresh lemon juice 1 tbsp sesame oil soy sauce (Tamari) a little maple syrup Japanese chilli pepper (with orange peel, pepper and seaweed) Preparation [...]

With a delicious yoghurt sauce, our Grilled Vegetable and Paprika Chicken Wrap, with feta cheese strips and wrapped in a wholemeal pita bread is a healthy and light fast food meal that will delight your taste buds. For  1 person (572 kcal) Ingredients : 1 wholemeal lavash or pita bread (or corn wrap) ½ chicken breast ½ aubergine ½ courgette ½ carrot ¼ red pepper ¼ yellow pepper 1 tsp olive oil 1 pinch of oregano 2 tbsp lemon juice ½ clove of garlic 50 g plain yoghurt 1 pinch of sweet paprika 50 g feta cheese [...]

The fritatta on a salad of two cabbages with orange is a tasty treat full of vitamin C. For  1 person (489 kcal) Ingredients : 2 eggs ½ red pepper ½ green pepper 3 dried tomatoes 1 spring onion with stem 1 tsp olive oil 1 tbsp cornmeal 2 pinches of Espelette pepper 30g red cabbage 30g white cabbage ½ orange in pieces juice of ½ orange 1 tablespoon of olive oil salt and pepper Preparation: remove the seeds from the peppers and cut them into small cubes, cut the onion into rings and cut the tomatoes [...]

A raw vegetable salad with diced smoked salmon and a touch of ginger. Protein, calcium and plenty of vitamins for a delicious dinner. For  1 person (610 kcal) Ingredients : 100 g smoked salmon, sliced 30 g black sesame seeds 3 tbsp. Tamari Soy sauce 1 tbsp maple syrup 1 tablespoon of rice vinegar 1 ½ cm piece of ginger 1 carrot 1 handful of grated white cabbage 1 handful of grated red cabbage 1 tbsp sesame oil 1 pinch of chilli 2 tbsp of the above marinade Preparation : cut the salmon into 1cm cubes. Mix [...]

Quinoa patties full of vegetable protein with a creamy but light pea soup. For  4 people (321 kcal) Ingredients: 500g frozen peas 2 shallots 1 tsp olive oil 1 tbsp vegetable stock 1 l water 1 bunch of flat-leaf parsley pepper 400g cooked quinoa 2 eggs 2 tablespoons wholemeal rice flour 2 tbsp grated parmesan cheese 6 dried tomatoes garlic, salt, oregano, paprika Preparation: peel the shallots, cook the quinoa for 15 minutes. Fry the shallots in the oil, add the stock in the water and the peas. Bring to the boil, then reduce the heat to [...]

This classic Pad Thai with shrimp will make you travel in a light way. For  1 person (622 kcal) Ingredients : 75 g Thai rice noodles 2 spring onions 1/2 clove of garlic 25 g bean sprouts 1 carrot 1 egg 60 g peeled shrimp (or equivalent fish, pollock or chicken) 15 g roasted peanuts 1 tablespoon of Nuoc Mam (spice) 1 tablespoon of soy sauce 1 teaspoon brown sugar 1/2 lime fresh coriander toasted peanut oil Preparation: cook or rehydrate the pasta according to the instructions on the packet. Prepare the sauce by mixing the Nuoc [...]

Creamy root vegetable curry with diced chicken. For  1 person (611 kcal) Ingredients: 1 carrot 1 sweet potato ¼ apple cabbage 20g parsley root ¼ kohlrabi 1 chopped onion 1 cm piece of fresh ginger 1 tsp turmeric 1 pinch of dried curry leaves 1 sprig coriander 1 pinch lemongrass powder 1 clove of garlic 1 teaspoon of ghee 100g chicken breast in cubes Preparation: dice the vegetables, brown the chicken in the ghee, fry the onion with the chicken, add the chopped garlic, the vegetables, the lemongrass, the turmeric, the curry leaves, the pressed ginger [...]

A fresh fruit salad with cinnamon and a small portion of protein in the form of vanilla quark makes a delicious breakfast. For  6 people (178 kcal) Ingredients : 3 bananas 3 sour apples 2 oranges 1 pear 10 red grapes 1 cup of red fruit ½ cup of sultanas 180 g of lean curd 1 tsp vanilla extract 1 pinch of cinnamon 1 teaspoon of Xylitol mint leaves for decoration Preparation: cut the fruit into pieces, mix with the cinnamon and raisins, leave to stand for 1 hour in a cool place. Mix the quark with [...]

Our light, high-fibre pancakes with just-baked pears in their own juice and a delicious vanilla soy cream are the perfect way to start your day. For  1 person (222 kcal) Ingredients : 60g large oat flakes 40g wholemeal rice flour 1 tsp baking powder 100ml apple juice ½ tsp cinnamon powder 2 organic egg whites, at room temperature 2 soy yoghurt 2 tbsp vanilla sugar (possibly 1 pinch of turmeric to give a little colour) 2 juicy pears (Williams type) Preparation: Mix the oats, rice flour, baking powder, apple juice and cinnamon in a food processor to [...]

Our homemade muesli mix, with added flaxseed for an extra serving of omega-3s, which help you meet your body's need for good fats. With plain organic yoghurt and fresh berries, it's a great way to start your morning. The slow sugars in the cereal ensure that you are full all morning. For  1 person (263 kcal) Ingredients: 30g Muesli Mix (see recipe) 10g of freshly ground flax seeds 1 handful of mixed berries (depending on availability, at least 2 types) or other seasonal fruits 80g plain yoghurt 3.5 Preparation: mix the flax seeds with the homemade [...]

Sesame sweet potato falafels, light and full of oriental flavours, on a small salad of raw vegetables served with an orange vinaigrette. For  4 people (293 kcal) Ingredients : Falafels 500g sweet potato 60g chickpea flour 1 small clove of garlic 1/4 bunch parsley, finely chopped 2 tbsp lemon juice 2 tbsp sesame seeds 2 tbsp Ras-el-Hanout powder 1 tbsp olive oil 1 tsp Vitam fat broth salt and pepper Raw vegetables per person 1 carrot 1 courgette ¼ cucumber 1 tablespoon of orange vinaigrette Preparation: preheat the oven to 200°C. Cook the sweet potatoes, peeled and [...]

For  1 person (240 kcal) Ingredients: 1 banana 1 handful of fresh (or frozen) spinach 2 tablespoons of oatmeal 3 tablespoons of WHEY plain or vanilla (whey protein powder) Preparation: peel the banana, blend the ingredients in a high-speed blender for 1 minute.

For 4 bars (159 kcal per bar) Ingredients: Wet mix 1 teaspoon honey 1 tsp honey 1 tbsp Xylitol 1/2 tbsp vanilla extract 10 drops of Stevia Dry mix ¼ cup almonds ¼ cup of walnuts 3 tbsp sunflower seeds 1 tablespoon pumpkin seeds 1 tablespoon finely grated sugar-free coconut 1 tbsp cocoa nibs 1 tsp ground flax seeds 2 tbsp coconut flour 2 pinches of sea salt Preparation: use a small food processor to make this mixture. First blend the almonds and nuts, 8-10 times, then add the rest of the dry ingredients. Preheat the oven [...]

For 1 person (482 Kcal) Ingredients: 4 tablespoons of oatmeal 100ml almond milk 1 tbsp lemon juice 1 pinch of vanilla powder ½ banana 1 handful of goji berries /rehydrated 1 tbsp chopped almonds 1 tbsp flaxseed oil Preparation: mix the oats with the almond milk, vanilla and linseed oil. Mash the banana, mix with the lemon juice, add to the mixture. Rehydrate the goji berries in a little water or orange juice, add to the Bircher. Sprinkle with chopped almonds. Leave to stand so that the flakes absorb the milk. Variations: you can replace the goji [...]

301 Kcal per serving (recipe for 2 brochettes = 1 serving) Ingredients: ½ apple 10 blueberries 30g pineapple 30g dark chocolate 1 tablespoon of soya milk 1 tbsp lemon juice Preparation: Melt the dark chocolate with the soya milk. Cut the apple and pineapple into cubes, mix the apple cubes with the lemon juice to prevent them from darkening. Dip only half of the apple pieces into the chocolate. Allow to cool and form 2 skewers with the apple, pineapple and blueberries.

153 Kcal per muffin (recipe for 18 muffins) Ingredients: 250 ml soya milk 50g vegetable margarine 200g corn flour 200g rice flour 100g almond powder 2 tbsp cinnamon powder 75g brown sugar 3 tbsp cocoa powder 1 packet baking powder 3 tbsp agave syrup 1 tsp Stevia drops 2 tbsp sugar-free apple sauce Preparation: Melt the margarine in the slightly warmed soya milk, agave syrup and Stevia, as well as the apple puree in this mixture. Mix the dry ingredients together and blend the dry and wet mixture. Line a muffin tin with paper baking cups to [...]

250 Kcal per portion (recipe for 8 portions) Ingredients: 250g rice flour 60g brown sugar 1 tsp baking powder 1 pinch of salt 3 eggs 1/4 cup vegetable oil (hazelnut) = 50 ml ¼ cup of apple sauce zest of one organic lemon 3/4 cup rice milk = 100 ml 125g fresh or frozen raspberries Preparation: Preheat oven to 180°. Mix all ingredients except raspberries and beat until smooth. Add the raspberries. Pour into a cake tin and bake for 30 - 40 minutes (check with the tip of a knife). Allow to cool before cutting. [...]