Diabetic Living Diabetes Daily by Diabetic Living Editors [epub | 73,17 Mb] ISBN: 1328497704

  • Full Title: Diabetic Living Diabetes Daily: Mindful Ways to Eat and Live Well
  • Autor: Diabetic Living Editors
  • Print Length: 256 pages
  • Publisher: Houghton Mifflin Harcourt; 1 edition
  • Publication Date: December 4, 2018
  • Language: English
  • ISBN-10: 1328497704
  • ISBN-13: 978-1328497703
  • Download File Format | Size: epub | 73,17 Mb
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The latest book from the experts at Diabetic Living magazine, Diabetes Daily offers achievable lifestyle changes that meet people wherever they may be on the diabetic journey—from prediabetes to newly diagnosed to managing their disease after many years. Divided into two sections, this unique guide will help people eat and live mindfully to beat Type 2 diabetes. The Mindful Living section includes coping skills for anxiety; stress busters; how to ask for help; meditation made easy; food-free ideas for decompressing, and more. The Mindful Eating section features vegetable-packed dishes; a plant-based protein primer; whole-food snacking ideas; and two weeks of appealing menus. In addition, every recipe is ADA compliant for healthy weight loss. 

 

Editorial Reviews

About the Author

Diabetic Living® is the number one lifestyle magazine for people living with diabetes, written and reviewed by experts in diabetes management, as well as people living with diabetes. Visit DiabeticLivingOnline.com for more helpful tips and delicious recipes.


 

Keywords

Mein gesundes, warmes

WOHLFÜHL

FRÜHSTÜCK

70 SÜSSE UND PIKANTE REZEPTIDEEN

Mit Fotografien von Rita Newman

–INHALT–

WILLKOMMEN IN DER WELT DES WARMEN FRÜHSTÜCKS!

ALLES, WAS IHR WISSEN MÜSST

Eine kleine Gebrauchsanweisung

Vegane Rezepte und Variationen

Die Umstellung

Mein persönlicher Tipp

WARUM WARM FRÜHSTÜCKEN?

Gesundheit

Wohlfühlen – auch in der kalten Jahreszeit

TRADITIONELLE CHINESISCHE MEDIZIN

Balance im Energiesystem

Expertenmeinung

Stärkung der Mitte

Positive Veränderungen

HEIMISCHES WISSEN

SÜSSER TAGESBEGINN

Quickies

Mehlmus

Homemade Banana-Pudding

Matcha Tee-Couscous

Süße Frühstückssuppe

Fruchtiger Hirseflockenbrei

Cremige Porridge-Variationen

Winterporridge

Koko-Banana-Porridge

Marillen-Mohn-Porridge

Porridge pure

Blue Porridge

Birnen-Walnuss-Porridge

Apfelstrudel-Porridge

Hirsebrei mit Biss

Makrobiotisches Heilfrühstück

Rappeneckers Hirse am Morgen

Power-Frühstück

Granola nach Christian Friedrich

Polenta – like Marmeladebrot

Süßer Mangoreis

Vanillereis mit Früchtemus

Milchreis

Polenta-Crumble – „Süßer Riebel“

Dinkelgrießbrei

Erdnuss-Bananen-Brownie

Kichererbsen-Mango-Püree

C-Berry-Bulgur

Quinoa-Mandel-Mix

Apfelkompott

Flaumige Palatschinken mit Marmeladefüllung

PIKANTER START IN DEN TAG

Quickies

Mamas Eiersuppe

Apfelmus mit Kren

Patate all’ italiana

Haferflockensuppe

Mediterrane Bohnen

Suppenbasis

Bunter Linsensalat

Kichererbsen-Curry

Kartoffel-Kräuterpuffer

Polenta frisch und grün

Magenwohl-Stampfkartoffeln

Popeye-Palatschinken

Risibisi

Hirsebällchen plus

Polenta-Käse-Crumble – „Opas Riebel“

Barcelona-Eierspeise

Miso-Suppe

Gebrannte Grießsuppe

Rührei Mexico

Lachs-Avocado-Reiswaffeln

Türkische Zigarren

Indische Linsensuppe

Knuspriges mediterranes Schwarzbrot

Reissuppe

Krusten-Hokkaido

TOPPINGS

Süß

Zimt-Zitronen-Kichererbsen

Vanillige Kürbiskerne

Sesamkrokant

Glasierte Fenchelsamen

Pikant

Leinsamencracker

Kartoffelchips von der Schale

Rote Chips

Snack-Erdnüsse

DRINKS

Kräftigendes Malzgetränk

Orientalischer Kakao

Brennnesseltee mit Zitrone

Flockiger Hafer-Banane-Drink

Warmer Apfelsaft

Wärmender Gewürztee

Heidelbeer-Cerealien-Drink

Granatapfel-Braunhirse-Drink

ANHANG

Dankeschön’s – from the bottom of my heart

Lebensmittelverzeichnis

Glossar und Abkürzungen

glutenfrei

vegan

vegane Variante

MEDITERRANE BOHNEN — 82

WARMER APFELSAFT — 140

APFELMUS MIT KREN — 76

SNACK-ERDNÜSSE — 133

WILLKOMMEN IN DER WELT DES WARMEN FRÜHSTÜCKS!

VORWORT DER AUTORIN

Ich liebe gutes Essen, ich liebe das Kochen, das Schmecken und das Ausprobieren. Schon als kleines Kind war ich eine wahre Genießerin, und diese Liebe zum Essen ist bis heute geblieben. Tatsächlich ist sie mit den Jahren sogar noch gewachsen und hat sich auf einen Bereich ausgeweitet, den ich jahrelang komplett ignoriert habe: das Frühstück.

So gerne ich schon immer gegessen habe, frühmorgens gab es bei mir nie mehr als ein Wurst- oder Käsebrötchen. Das ist natürlich nicht gerade ideal, aber ehrlich gesagt habe ich überhaupt nicht daran gedacht, dass Frühstück auch anders gehen kann. Im Teenageralter habe ich sogar ganz damit aufgehört, zu frühstücken. Ich hatte keinen Appetit und war meist sowieso so müde, dass mein Körper gar nicht für Nahrung bereit gewesen wäre. Natürlich kam dann schon lange vor dem Mittagessen der Hunger und ich musste mich mit Snacks über Wasser halten. Als ich dann nach der Schule zu arbeiten begann, fing ich wieder an, morgens etwas zu essen. Meist habe ich mir schnell ein Frühstücksbrötchen gemacht und es auf dem Weg in die Arbeit im Auto verdrückt, weil ich spät dran war.

Mit Beginn meiner Shiatsu-Ausbildung habe ich mich dann immer intensiver mit meiner Ernährung auseinandergesetzt. Schnell ist mir klar geworden, dass meine Essgewohnheiten am Morgen nicht gerade gut für meinen Körper waren. Eine Kollegin hat mir dann einen Fertigbrei empfohlen. Heißhunger gehörte der Vergangenheit an und ich hatte allgemein viel mehr Energie für den Tag. Außerdem war das warme Gefühl im Bauch einfach angenehm und anders als sonst. Ich fühlte mich wohler in meinem Körper.

Irgendwann wurde mir der immer gleiche Brei langweilig. Und so habe ich begonnen, Ideen und Inspirationen zu sammeln. Während verschiedener Shiatsu-Seminare mussten meine Kolleginnen und ich öfter auswärts in einem gemeinsamen Apartment übernachten und unsere liebe Kollegin Steffi hat uns dann immer mit herrlichem warmem Frühstück verwöhnt. Ich habe das so genossen, dass ich es mir beibehalten habe, auch morgens warm zu kochen, verschiedene Gerichte auszuprobieren und neue Kreationen zu erschaffen.

Als Shiatsu-Praktikerin empfehle ich meinen
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n’t something you should have in your hand when you’re tired, it’s pitch black, and you’re wearing slip-on shoes.

I still don’t know how it happened, but I reacted to a shadow moving in the dark. The hoe bounced off a log and struck me in the ankle. A bone-wrenching pain erupted. I bit my lip. I cursed. I couldn’t walk. I tried to move, but stabbing pain stopped me. I shone the torch down to find just a tiny hole. A minor puncture wound, with the barest fine line of blood leaking from my foot to the shoe below. Nothing a proper farmer would find worrying or painful or that would stop them in their tracks. I drew deep breaths, tentatively put weight on my foot, then continued in my increasingly futile attempts to help the quoll escape. Until I heard the ‘squelch, squelch, squelch’ coming from the shoe and felt the trademark stickiness of blood pooling below.

Sadie had joined in the chase by this stage, perhaps roused from bed by my bad language. Or the high-pitched scream I emitted when the hoe bit my heel. I stemmed the flow of blood with a strong, sticky fabric bandage, and together we wrangled the Kelpie and the quoll until everybody was back where they belonged.

I limped upstairs to bed, exhausted beyond words, half expecting the throbbing in my ankle to cake the sheets with blood by morning, but too tired to care. Sadie curled herself against my prone body and drew in deeply. For the next ten days she alone would have to manage 30 pigs, a dozen cows, a mob of sheep, 35 chooks, two farms and a wild three-year-old boy, while I tried to sell our farm produce for a profit. At dawn—perhaps not as rested as I would’ve liked—I would rise, travel to Hobart, and serve customers for twelve hours a day, every day for a week.

My brain shifted between lists of chores to do at daybreak, and the desire to rest. Sadie snuggled closer and was already half-asleep after the excitement of the quoll. In that dozy tone I’ve come to love so much, she whispered her goodnight, and added, ‘To think you moved here for the quiet life.’

Milk

I blame milk. That unassuming, ubiquitous white substance that we take for granted in Australia. It was cow’s milk that turned my life around, and set me on a path that has changed not only my way of living but also my world view. Yes, that innocent stuff that comes from the bovine udder was the inspiration to help me make the move from gritty, urban inner Sydney to impossibly lush green Tasmania. From a clean and cushy life to one that involves—quite literally—mud, blood and tears. And to the non-food types among you (apparently there are some out there), the story seems more unlikely with every telling.

First, a back story. I trained as a chef. But I’m okay now. I was, post-chef, a restaurant critic for a major metropolitan daily newspaper, able to dine at the finest restaurants in the land. Mostly at someone else’s expense. I’d also eaten at Pierre Gagnaire in Paris, at Troisgros in France’s south, and in great restaurants across the US, Spain, Italy, China and Japan.

But I was also living in a 3-metre wide terrace house in a narrow lane in Glebe, a decent walk from Sydney’s CBD. The overshadowed garden I tried to establish in the backyard was destroyed by snails and rot. There was no room for chickens. I did have some good food locally, though. I had access to a fantastic greengrocer, Galluzzo’s, and a baker who made woodfired sourdough bread had just opened their shopfront a few doors down. Olives, which I harvested and pickled, grew wild in the streets, and if you timed your morning walk right, you could pick ripe figs from a tree overhanging a path next to the stormwater drains without being sprung by the tree’s owner. I was eating out at restaurants about ten times a week for work, and still relishing cooking at home.

So what about milk? Well, I grew up with decent milk. But in all my searches for the perfect flavours in the world’s great cuisines, I’d forgotten about the taste of milk for a while, until a couple of very small events had a very big impact.

My work, for the Sydney Morning Herald, involved eating at restaurants and then writing about them. You’re probably thinking, great gig if you can get it. And you’d be right, it was a great gig. But one day I was at a very swank diner in the centre of Sydney, drinking a cup of coffee that cost, and I must admit I’m vague now on the money, $11 or was it $12 a cup? Anyway, it was very expensive. This restaurant I rated extraordinarily highly—three chef’s hats and a score of 18 out of 20, if that means anything to you, and the coffee was the priciest in the land as far as I could tell. But their milk was, well, let’s be polite, not memorable. In their defence that was fairly normal for the time, even for places that prided themselves on their ingredients.

Milk has long been a favourite topic of mine. My best-ever job was running around the streets of a suburb ca
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sics of what you already know about eating healthily to help you make the right food choices for your baby. If someone offers you an apple or a chocolate biscuit and asks you to pick the healthy option, it’s a no-brainer. But if they offered you two bowls of mashed potato, which looked identical but contained different ingredients, which would you choose? You would have no idea unless you’d cooked it yourself and knew what was in it – and that’s the bottom line. When it comes to eating healthily, a homemade dish gives you the control to make the right choices for your baby. ‘But that’s obvious!’ I hear you cry. ‘And I just don’t have time to start mashing potato, when the kids are hollering for their dinner!’ In today’s busy world, is it any wonder that we are drawn to the convenience of pre-packed supermarket mashed potato? And no one can blame us for that. But when you make your own, you know it’s not packed full of salt and additives – you have complete control. That said, not all supermarket convenience foods need to be avoided. I’m all for things like frozen vegetables and pre-chopped onions or other pre-prepared veggies if they make home cooking that little bit speedier when time is short.

If you strip everything back and think about what we take from food, it’s easy to understand why we need a balanced diet. Different food groups contain different nutrients, so we need to eat a good cross-section in order to obtain all the necessary goodness to perform at our best.

FOOD GROUPS AND GETTING THE BALANCE RIGHT

Fruits and Vegetables

(e.g. apples, bananas, oranges, carrots and tomatoes) Fruits and vegetables contain vitamins and minerals that keep our bodies healthy and help us fight illness.

Starchy carbohydrates

(e.g. bread, rice, potatoes and pasta) These give us energy.

Protein

(e.g. meat, fish, eggs, nuts, legumes and tofu) Protein helps our bodies to grow and repair.

Dairy

(e.g. milk, cheese, yoghurt and alternatives) Dairy contains calcium and vitamin D, which help to keep our bones and teeth healthy and strong.

Fats and sugary foods

(e.g. butter, oil and sweets) We need a small amount of fat to help us to grow and to protect our organs. Too much fat and sugar can be very bad for your health.

A baby’s diet varies slightly from an adult’s in terms of the weighting between each of these food groups. For example, where an adult’s diet should be high in fibre and lower in fat, babies need more fat but less fibre as it’s very filling. Crucially, babies also need a wide selection of vitamins and minerals to support healthy development. Largely these are found naturally in the foods we eat, although some parents choose to bolster their baby’s intake of these nutrients with supplements (see here); others are recommended to all children in the UK.

NUTRIENTS FOUND IN GREAT ‘STARTER’ FRUIT AND VEG/EARLY WEANING STAPLES

avocado

Avocado is a source of vitamin E, which helps to protect our cells (the tiny building blocks of our body) against damage so we can stay healthy and strong.

banana

Bananas are a source of a mineral called potassium. Our muscles need potassium in order to work and contract properly.

broccoli

Broccoli is a source of vitamin C, folic acid, potassium and fibre. Potassium helps our nervous system to keep working efficiently.

butternut squash

Squash is a source of vitamins A, E and C. Vitamin E helps protect our cells against damage.

carrot

Carrots are a great source of beta carotene, which our body converts to vitamin A. Vitamin A helps us to be able to see properly. Without enough vitamin A we wouldn’t be able to see very well in the dark.

courgette

Courgettes are a source of potassium. Potassium keeps our muscles working efficiently.

green bean

Grean beans are a great source of a mineral called magnesium, which helps us to build muscle so we can become strong and healthy.

peach

Peaches are a good source of vitamin C, which helps to keep our bones, teeth and skin healthy.

papaya

Papayas are one of the fruits with the highest vitamin C content. They are also a good source of vitamin A and fibre.

pea

Peas are a source of thiamin (vitamin B1), vitamin C, folic acid and fibre. Vitamin C helps to keep our immune system healthy and protects our cells against damage.

sweet potato

Sweet potato is a source of vitamins A, E and C, as well as potassium and copper. Copper aids our metabolism and is vital for the production of red and white blood cells.

KEY VITAMINS AND MINERALS

Here are some of the key vitamins and minerals babies need at various stages of their development, and what they’re needed for. When weaning my little ones, I found it incredibly helpful to know a bit about the nutritional content of the ingredients I was using.

Vitamin A

Vitamin A (also known as retinol) is important for keeping eyes and s
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Celiac disease: Sometimes called celiac sprue or gluten-sensitive enteropathy, celiac disease is an autoimmune condition that damages the small intestine. “Autoimmune” means the immune system attacks the body it’s meant to protect, for reasons that are still largely mysterious. Celiac disease specifically damages tiny hairlike projections called villi that line the small intestine and absorb nutrients such as vitamins, minerals, fat, and protein from food. When damaged villi are unable to do their job properly, the body eliminates nutrients it needs, leaving sufferers prone to a range of problems, including deficiencies, gastrointestinal troubles, loss of bone density, and complications such as neurological disorders. Gluten triggers these autoimmune attacks, so eating a gluten-free diet is essential for people who want to control this disease and ease their symptoms. The good news is that eating a gluten-free diet can not only control symptoms but reverse damage to the gastrointestinal tract. Most people with celiac disease feel better within days or weeks of beginning a gluten-free diet.

Gluten sensitivity: This condition is poorly understood, and some doctors question whether it even exists. But significant numbers of people seem to suffer symptoms similar to those of celiac disease and get better when they eat a gluten-free diet, yet don’t have damage to the intestinal tract or some of the complications of celiac disease. If it acts like celiac disease but isn’t, then what is it? In early 2011, researchers at the Center for Celiac Research at the University of Maryland, working with colleagues at Johns Hopkins University and scientists in Italy, announced they’d found the first scientific evidence of a gluten reaction that’s real but different than celiac disease. These findings are preliminary, but researchers suggest there may be a spectrum of gluten sensitivity between the opposite extremes of celiac disease on one hand and no reaction at all on the other. The center estimates that 18 million people in the United States—about 6 percent of us—may suffer from gluten sensitivity. As yet, there’s no test or set of standards for diagnosing the condition, but it appears that following a gluten-free diet helps. It’s essential that you work with your doctor to evaluate any symptoms you may be experiencing, as well as whether a gluten-free diet might be useful. As noted in “Diagnosing Gluten-Related Conditions”, trying a gluten-free diet without input from a physician can complicate the medical detective work necessary to determine what’s causing symptoms.

Wheat allergy: Although a wheat allergy also involves the immune system, it’s different than the autoimmune reaction that defines celiac disease. With a wheat allergy, instead of mistaking the body for an enemy, the immune system sees wheat in food as an invader and reacts the way it does in other allergies—by triggering itchy, watery eyes, nasal congestion, swelling, itching, hives, and, in some severe cases, a dangerous condition known as anaphylaxis that can swell airways and make breathing difficult. Wheat allergy typically shows up in infancy and disappears by age five, so it’s not common in adolescents or adults. By eating a gluten-free diet, people with wheat allergies can avoid trigger foods that contain wheat proteins—which are many of the same foods that people with celiac disease need to avoid. But people who are allergic to wheat may be able to tolerate other types of grain that are no-nos for people with celiac disease, such as barley and rye. (See “Gluten-Free Survival Guide” for reasons to be cautious about committing to a 100-percent gluten-free diet.) If you think you or your child has a wheat allergy, check with your doctor to review symptoms, family history of allergy or asthma (which can increase the risk of allergies in general), and details about how and when reactions occur. Your doctor or an allergist may try a combination of diagnostic tools, such as keeping a food diary, eliminating certain foods from the diet, or doing a variety of tests including skin, blood, or food-challenge tests. Medications such as antihistamines or epinephrine may help control symptoms, but your doctor may also recommend shopping for gluten-free foods or using recipes like those in this book to help minimize exposure to wheat products.

Autism: Will following a gluten-free diet help relieve autism? Unfortunately, there’s not much evidence for this. Little research has been done on the autism-gluten connection, but one of the most highly regarded studies, released in 2010 by researchers at the University of Rochester, found no improvement in autistic kids without celiac disease who were given a gluten-free, casein-free diet for at least four weeks. The study was small but well controlled, with fourteen children adhering strictl
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t. Excellent flavor, but really hard to keep lit.”) He grows so excited when speaking about food and cooking he bounces as he talks.

“My Polish grandma, my father’s mother, made kielbasa every Christmas and Easter,” Brian told me when we sat down to talk about the book. “Then my mom took over the job. Looking back on it, it was always good food, everything made from scratch. We didn’t have any money, so everything was used and used well. Kielbasa was the holiday ritual. We’d grind the meat and season it. The next day we’d stuff it, tie it into big rings, hang the rings over a broom handle on chairs, put the dog out, and set the kielbasa in front of the fire overnight.

“But here’s the thing. No one’s been able to reproduce Grandma’s kielbasa. After she seasoned the meat, Grandma would put it beneath her bed. I don’t know if she was trying to keep it from us, from kitchen mice, if she thought something about the conditions under the bed were special, or if it was just superstition, but she always placed the kielbasa under the bed for one night. My mom tried to perfect it after Grandma died, working from my father’s memory, but it was no use. After decades of practicing charcuterie, it’s still a mystery to me.

“‘Practicing charcuterie’ is the right way to phrase it for two different but related reasons. The first and most important is that you’re always learning, always practicing, never perfecting, because the conditions are always changing on you. Much of charcuterie is in your control, but much isn’t—the humidity, the water content of the fat you’re using; whether it is hot summer or chilly fall; how hot your grinder got while grinding—those things and more come into play, so that for me, I always feel that I’m practicing, always learning. Also, the work of the charcutier is like that of a doctor, who is always learning, always discovering something new about patients and treatments and care.

“For me, charcuterie is the most beautiful part of the kitchen, the most satisfying work there is. Its rich history, its diverse cultural variations, and the delicious results of these techniques, some of them as old as humankind, that’s what does it for me.

“My love of charcuterie has only ripened as I’ve grown as a cook and a chef. When I was a kid, sausage was common on our table. I did the grinding and enjoyed it.

“But this romance with charcuterie didn’t start till my early twenties, when I went to work at the Golden Mushroom, outside Detroit, for Milos Cihelka, a Czech immigrant, my mentor and one of Michigan’s great chefs. I’d been cooking five or six years and thought I knew something. But when I started grinding meat and smoking sausages for Chef Milos, I realized how little I knew. I was also fascinated by the process. I got to work early and left late. I took notes like crazy. I smoked with all kinds of wood, anything I could find, apple, cherry, alder, ash, hickory, as well as nonwoods, herb branches and corncobs (corncobs make good pipes, but their smoke is awful).

“I loved smoke, this way of imparting flavor that few other chefs my age were doing. A decade later, when I became a partner in a restaurant in Pontiac, Michigan, I built a smoker in the alley behind the restaurant to smoke fish, game, poultry, sausages, and those became some of the most popular items on the menu.

“So first with Milos, and then on my own, I learned the value of taking inexpensive cuts of meat and changing the texture and flavor in a way that was very personal, completely my own. By curing, smoking, and brining my own meats, by making pâtés and terrines and mousselines, I distinguished my food from that of other restaurants in my area, and did so in a way that was unusual in Michigan and also very economical.

“I’ve always had some kind of smoked or cured meat, some kind of pâté or terrine on my menus. I offer a charcuterie platter, and it’s my best-selling item—my customers won’t let me take it off the menu. This proves to me that the work that goes into it is valuable to people. It makes them happy, which is what being a chef is all about to me.

“When I was asked to teach charcuterie at Schoolcraft, my alma mater, I’d been practicing it for nearly twenty years, but when a student asked me, “What’s a meat emulsion, how does it work?” I couldn’t explain it. It’s one of the fundamental charcuterie techniques used in many pâtés, mousselines, and sausages, but I could not put it into words; I didn’t really know myself that a meat emulsion, like a mayonnaise, is the suspension of fat in another medium, in this case in protein, with the help of a little water. That’s when I dove into the subject, began to study the science and chemistry of it. Here is another level of interest for me—the complex manipulations of fats, proteins, salt, acids, seasonings required for great charcuterie. It’s a fascinating science as well as a craft.

“I travel in E
sionelle Köche sie gerne verwenden. Beim Grillen hat jeder Mensch andere Vorlieben und auch Dir wird es häufig passieren, dass Du Dein Fleisch mit einem anderen Gargrad bevorzugst als Deine Frau, Schwiegermutter oder Freunde. Mit diesem einfachen Trick wird es jedoch sehr einfach fallen, jedes Stück Fleisch nach den Vorlieben jedes einzelnen Gastes zu grillen.

Nachdem ich Dir nun einen ausführlichen Einstieg ins Grillen gegeben habe, kommen wir nun zum Rezeptteil mit insgesamt 55 leckeren Rezepten zum Grillen. Damit Deine Grillabende und Veranstaltungen zu einem wahren Highlight werden und für jeden das Richtige dabei ist, habe ich eine ausgewählte Anzahl an Rezepten zum Nachgrillen und Zubereiten zusammengestellt, die garantiert satt machen und beeindrucken sollte. Viel spaß beim Grillen!

55 saftige Grill-Rezepte

Marinaden & Gewürze

Salate

Soβen & Dips

Hauptgerichte

Geräuchertes

Snacks & Desserts

Marinaden & Gewürze

Ingwer-Soja-Marinade

Barbecue Gewürz

Hähnchenmarinade

Süßes Chili

Rosmarin-Zitronen-Marinade

Chinesisches Gewürz

Würzig-süße Marinade

Glasur nach asiatischer Art

Standard Gewürz

Salzlauge für Schweinefleisch

Asiatische Barbecue Soße

Ingwer-Soja-Marinade

Zubereitungszeit: 5 Minuten

Portionen: 120g

Zutaten:

¼ Tasse Worcestershire Soβe

3 EL Sojasoβe

2 EL Zitronensaft (frisch gepresst)

1 EL Hoisin-Soße

2 EL Korianderblätter (frisch gehackt)

1 EL Ingwer (geschält und gehackt)

1 Prise Pfeffer (frisch gemahlen)

Zubereitung:

Alle Zutaten gemeinsam in einer Schale vermischen und entweder sofort verwenden oder eine Nacht lang im Kühlschrank aufbewahren.

Barbecue Gewürz

Zubereitungszeit: 5 Minuten

Portionen: 150g

Zutaten:

60g grobkörniger Zucker

1 TL brauner Zucker

30g Paprika Pulver

1 EL Chili Pulver

1 TL Cayenne Pfeffer

1 TL geräuchertes Paprikapulver

Grobkörniges Salz

Schwarzer Pfeffer (frisch gemahlen)

Zubereitung:

Alle Zutaten in einer Schale gründlich miteinander vermischen. Direkt verwenden oder bis zu einem Monat lang in einem luftdichten Behälter aufbewahren.

Hähnchenmarinade

Zubereitungszeit: 5 Minuten

Portionen: für 3 halbe Hähnchen

Zutaten:

5 EL Petersilie (fein gehackt)

2 EL frischer Koriander (Blätter, fein gehackt)

2 EL frischer Oregano (fein gehackt)

1 Tasse Olivenöl

1 EL Knoblauch (gehackt)

1 ¾ TL grobkörniges Salz

¾ TL Cayenne Pfeffer

Zubereitung:

Alle Zutaten vermischen und das Hähnchen darin marinieren. Nach Möglichkeit sofort verwenden.

Süßes Chili

Zubereitungszeit: 10 Minuten

Portionen: 350g

Zutaten:

2 EL Chilischote

2 EL Chilipulver

2 EL Cayenne Pfeffer

½ Tasse Paprika

1 Tasse Zucker

2 EL Zitronenpfeffer

2 EL Koscher-Salz

2 EL Zwiebelpulver

2 EL schwarzer Pfeffer

Zubereitung:

Alle Zutaten in einer Schüssel vermischen und die Mischung entweder sofort verwenden, oder in einem luftdichten Behälter aufbewahren.

Rosmarin-Zitronen-Marinade

Zubereitungszeit: 5 Minuten

Portionen: 100g

Zutaten:

¾ Tasse Olivenöl

1/3 Tasse Rotweinessig

¼ Tasse Zitronensaft (frisch gepresst)

1 EL Rosmarin (frisch gehackt)

2 TL Zucker

1 Knoblauchzehe (gestampft)

½ TL Pfeffer (frisch gemahlen)

Zubereitung:

Alle Zutaten gemeinsam in einer Schale mixen, direkt verwenden oder eine Nacht aufbewahren.

Chinesisches Gewürz

Zubereitungszeit: 5 Minuten

Portionen: 50g

Zutaten:

1 EL chinesisches Fünf-Gewürz-Pulver

2 TL Ingwerpulver

¼ TL Cayenne Pfeffer

1 TL Salz

1 TL Zwiebelpulver

1 TL Knoblauchpulver

2 EL brauner Zucker

Zubereitung:

In einer kleinen Schüssel alle Zutaten miteinander vermischen. Die Mischung entweder gleich fürs Grillen verwenden oder in einem luftdichten Glas aufbewahren.

Würzig-süβe Marinade

Zubereitungszeit: 5 Minuten

Portionen: 250g

Zutaten:

1 Tasse Honig

4 Tassen Tomatenketchup

½ Tasse Worcestershire Soβe

1 ½ Tassen brauner Zucker

½ Tasse Apfelessig

1 EL Zwiebelpulver

1 EL Knoblauchpulver

2 Tassen Jalapeño (ohne Kerne)

Schwarzer Pfeffer (nach Belieben)

1 Prise Salz

Zubereitung:

Die Zutaten in einen Mixer geben und bei hoher Geschwindigkeit vermischen, bis alle Zutaten gleichmäβig zerkleinert sind. Das Rindfleisch, Schweinefleisch oder Lammfleisch marinieren und mindestens 4 Stunden einziehen lassen. Am Besten kommt der Geschmack zur Geltung, wenn das Fleisch über Nacht in der Marinade ist. Das Fleisch räuchern und mit einem Salat servieren. Guten Appetit!

Glasur nach asiatischer Art

Zubereitungszeit: 10 Minuten

Portionen: 250ml

Zutaten:

2/3 Tasse Tomatenketchup

2/3 Tasse Orangensaft

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