The MeatEater Fish and Game Cookbook by Steven Rinella [epub | 160,21 Mb] ISBN: 0399590072

  • Full Title: The MeatEater Fish and Game Cookbook: Recipes and Techniques for Every Hunter and Angler
  • Autor: Steven Rinella
  • Print Length: 368 pages
  • Publisher: Spiegel & Grau
  • Publication Date: November 20, 2018
  • Language: English
  • ISBN-10: 0399590072
  • ISBN-13: 978-0399590078
  • Download File Format | Size: epub | 160,21 Mb
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From the host of the television series and podcast MeatEater, the long-awaited definitive guide to cooking wild game, including fish and fowl, featuring more than 100 new recipes—the perfect holiday gift for the hunter in your life

“As a MeatEater fan who loves to cook, I can tell you that this book is a must-have.”—Andrew Zimmern

When Steven Rinella hears from fans of his MeatEater show and podcast, it’s often requests for more recipes. One of the most respected and beloved hunters in America, Rinella is also an accomplished wild game cook, and he offers recipes here that range from his takes on favorite staples to more surprising and exotic meals.

Big Game: Techniques and strategies for butchering and cooking all big game, from whitetail deer to moose, wild hogs, and black bear, and recipes for everything from shanks to tongue. 
Small Game: How to prepare appetizers and main courses using common small game species such as squirrels and rabbits as well as lesser-known culinary treats like muskrat and beaver. 
Waterfowl: How to make the most of available waterfowl, ranging from favorites like mallards and wood ducks to more challenging birds, such as wild geese and diving ducks. 
Upland Birds: A wide variety of butchering methods for all upland birds, plus recipes, including Thanksgiving wild turkey, grilled grouse, and a fresh take on jalapeño poppers made with mourning dove. 
Freshwater Fish: Best practices for cleaning and cooking virtually all varieties of freshwater fish, including trout, bass, catfish, walleye, suckers, northern pike, eels, carp, and salmon. 
Saltwater Fish: Handling methods and recipes for common and not-so-common species of saltwater fish encountered by anglers everywhere, from Maine to the Bahamas, and from Southern California to northern British Columbia. 
Everything else: How to prepare great meals from wild clams, crabs, crayfish, mussels, snapping turtles, bullfrogs, and even sea cucumbers and alligators.   

Whether you’re cooking outdoors or in the kitchen, at the campfire or on the grill, this cookbook will be an indispensable guide for both novices and expert chefs.

“Rinella goes to the next level and offers some real deal culinary know-how to make sure that your friends and family will dig what you put on the table.”—Guy Fieri

“[A] must-read cookbook for those seeking a taste of the wild.”—Publishers Weekly (starred review)

 

Editorial Reviews

Review

“As a MeatEater fan who loves to cook, I can tell you that this book is a must-have for anyone who ever spends any time harvesting food in the outdoors. The recipes are superb and simple, and the learning here is immense. Most importantly, home cooks looking for great ways to stretch their boundaries even in the smallest ways will delight in this superb reference for fish and game meat cookery. Steven Rinella is the total package when it comes to food and the great outdoors.”—Andrew Zimmern

“Field-to-table cooking is ‘the new black.’ But when it comes to cookin’ up wild game, it’s important to give the animal the respect it deserves both in the field and the kitchen, as it’s not as simple as just throwin’ everything on the grill and expecting a great outcome. In The MeatEater Fish and Game Cookbook, Steven Rinella goes to the next level and offers some real deal culinary know-how to make sure that your friends and family will dig what you put on the table.”—Guy Fieri

“As a hunter and a chef, I appreciate the mindfulness and awareness that Steven Rinella brings to conservation and food utilization. His work is thoughtful and necessary for a modern world that is reconnecting with its food sources.”—Joshua Skenes
 
“In this insightful and straightforward look at cooking what one hunts, [Rinella] proves to be as skilled with a pen as he is with a gun. . . . Rinella includes clear, photo-enhanced instructions on gutting, skinning, and butchering, along with taste charts that explain the differing flavors and textures of similar beasts. . . . The nose-to-tail approach incorporates everything from bullfrog legs (simmered in butter and wine) to duck hearts (grilled and served with a walnut pesto). Rinella is at the top of his game in this must-read cookbook for those seeking a taste of the wild.”Publishers Weekly (starred review)

About the Author

In addition to being an expert chef known for working with wild game, Steven Rinella is an outdoorsman, writer, and television and podcast personality with an exceptional ability to communicate the hunting lifestyle to a wide variety of audiences. The host of the television show and podcast MeatEater, he is also the author of two volumes of The Complete Guide to Hunting, Butchering, and Cooking Wild Game; Meat Eater: Adventures from the Life of an American Hunter; American Buffalo: In Search of a Lost Icon; and The Scavenger’s Guide to Haute Cuisine. His writing has appeared in many publications, including Outside, Field & Stream, The New Yorker, Glamour, The New York Times, Men’s Journal, Salon, O: The Oprah Magazine, Bowhunter, and the anthologies Best American Travel Writing and Best Food Writing.

 

Keywords

2007 by Boy Meets Grill, Inc.

Photographs copyright © 2007 by Ben Fink

All rights reserved.

Published in the United States by Clarkson Potter/Publishers, an imprint of the Crown Publishing Group, a division of Random House, Inc, New York.

www.crownpublishing.com

www.clarksonpotter.com

Clarkson N. Potter is a trademark and Potter and colophon are registered trademarks of Random House, Inc.

Library of Congress Cataloguing-in-Publication Data is available upon request

eISBN: 978-0-307-35141-8

v3.1

ALSO BY BOBBY FLAY

Bobby Flay Cooks American

Bobby Flay’s Bold American Food

Bobby Flay’s Boy Gets Grill

Bobby Flay’s Boy Meets Grill

Bobby Flay’s From My Kitchen to Your Table

Bobby Flay’s Grilling for Life

OVER THE LAST DECADE AND A HALF, THOUSANDS OF HARDWORKING, DEDICATED EMPLOYEES HAVE BEEN A TREMENDOUS PART OF MESA GRILL’S EXISTENCE. HERE ARE A FEW OF THOSE WHO HELPED SHAPE THE CUISINE AND ENVIRONMENT OF MESA GRILL:

Larry Manheim

Neil Manacle

Christopher Hewitt

Katy Sparks

Patricia Yeo Christine Sanchez

Wayne Harley Brachman

Vicki Wells

Joe Antonishek

Craig Petroff

Rick Pitcher

Daryl Swetz

Manny Gatdula

Bob Mundell

Alfred Stephens

Nicole Reisman

Stephanie Banyas

Tara Taylor

Sally Jackson

Monique McCall

John Kushner

Brian Ray

Paul Delfavero

Anthony Fusco

Renee Forsberg

Theresa Scala

Mario Sanchez

Billy Steele

Giovanni Bonilla

J. P. Francois

Lucille Jaccarino

Osiris Brito

Fran Bernfeld

Tara Keeler

A special thank-you to my amazing editor, Rica Allannic.

And to the greatest partners in the world, Jerry Kretchmer, Jeff Bliss, and Laurence Kretchmer.

And, of course, to my daughter, Sophie, and to my wife, Stephanie, who endures every menu change, restaurant opening, and manuscript deadline with open arms and a warm heart.

CONTENTS

INTRODUCTION

THE SOUTHWESTERN PANTRY

GUIDE TO FRESH AND DRIED CHILES

MESA KITCHEN BASICS

DRINKS

SOUPS

SALADS

APPETIZERS

SHELLFISH AND FISH

POULTRY

MEAT AND GAME

SIDES

RELISHES, SAUCES, AND VINAIGRETTES

DESSERTS

BRUNCH

SOURCES

INDEX

MESA GRILL WAS THE RESTAURANT I ALWAYS DREAMED OF ONE DAY OPENING WHEN I WAS A YOUNG LINE COOK CRANKING OUT COUNTLESS MEALS AT A RESTAURANT CALLED JOE ALLEN IN NEW YORK’S THEATER DISTRICT. IT DIDN’T TAKE ME LONG TO REALIZE, EVEN IN MY FIRST DAYS AS A DISHWASHER, THAT I HAD FOUND MY PLACE IN LIFE—AND IT WAS IN THE KITCHEN.

As I continued to learn the ins and outs of my chosen craft in other restaurants, my father would always talk to me about setting goals for myself, my future. Little did he know that I had already designed my dream restaurant in my head.

I imagined soaring ceilings, dramatic colors adorning the walls, a large bar on one side of the room but not separate from the dining room. I wanted a sense of energy. I wanted a restaurant that would take you to another place as soon as you walked in the front door. An experience that was unique unto itself. And, of course, my dream restaurant would be in New York City, my birthplace.

But it was early in my career. It was all fine and good to dream big, but I needed the skills first. I had no culinary point of view of my own yet. I was cooking other chefs’ food to the best of my ability, but I had yet to formalize my own palette of flavors.

My first experience with Southwestern ingredients was at a restaurant called Bud’s, which was located on the Upper West Side of Manhattan. Jonathan Waxman, the chef and owner, would become my culinary mentor. Bud’s was one of the most innovative restaurants in the country back in the mid-1980s and I was mesmerized by the ingredients, the presentations, and the combinations of flavors. Most important, it was an unbelievably fun place to go to work. Every day was an adventure.

The food at Bud’s was California cuisine with some stops in the Southwest. It was my first head-on collision with blue corn, fresh and dried chiles by the dozen, fresh mesquite wood for grilling. We used ripe fruits to counter the heat of the chiles and roasted corn on the cob to create salsas, relishes, and sauces that were smoky, sweet, tart, and spicy. It was a whole new world for me—and I loved it.

After working for Jonathan for a few years, I made a few pit stops in other New York restaurants before I was offered the head chef job at a modest but fantastically popular East Village restaurant called Miracle Grill. It gave me a chance to experiment on my own, which I did for three years. But I knew I wanted to take the signature contemporary Southwestern cuisine I was developing to another level.

NOW THAT I WAS BEGINN
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found ourselves stretching the boundaries of what we’d learned and exploring techniques we hadn’t seen anywhere to indulge our inner artists — for example, imprinting designs on cookies before baking to make a simple cat’s face, or layering unbaked cookies to create a Thanksgiving turkey, or even building cookie structures to hold more cookies, like our Santa’s sleigh centerpiece. Sometimes we felt more like crafters than bakers, but the results of our efforts are as delicious to eat as they are beautiful or fun to look at.

Over the years, as we were learning a lot the hard way, we kept saying, “Someone should write a book.” One day we looked at each other and realized we could be the “someones.” We hope you find what you need in Cookie Craft — a design to inspire you, a time saving tip, a new technique, a favorite cookie recipe, or even just the encouragement to create something delicious and beautiful, and to have fun doing it.

Here’s the thing …

In cookies as in life …

it’s all about the journey.

We’ll be with you along the way.

Janice & Valerie

Chapter 1

Cookie Craft Inspirations

Welcome to Cookie Craft! Part baking, part artful expression, cookie crafting allows you to create treats that are as delightful to the eye as they are to the taste buds. You may be a cookie beginner, or you may have years of decorating behind you. Our goal is to give you all the information you need to take your cookie crafting to the next level — whatever level that may be. We’ll share our hard-won hints and tips so you can maximize your cookie-making enjoyment and minimize wasted energy. We’ve broken down the various steps as thoroughly as possible for those of you who’ve never decorated before. But once you get started, you’ll see it’s easier than it seems — then it becomes addictive.

But where to start? Here’s what you’ll find as you work your way through the book. We always start with a delicious cookie — and the best cookies for decorating are flat on top, to create a uniform decorating surface. Using our recipes and our roll-chill-cut method with cookie slats (page 83) ensures that every cookie you bake will be the same thickness and speeds the baking process.

The cookies shown here are ideas to inspire you. You’re the creative genius – we’re just here to nudge you along!

If you’re a beginning cookie crafter, you may want to start with decorating your unbaked cookies. There are a variety of easy prebaking decorating techniques (outlined in chapter 5), such as affixing cookie add-ons (such as the nuts on the Thanksgiving turkeys) or imprinting cookies (as on some of the acorns). Because most of these techniques don’t require special equipment, it’s a good place for you to get your decorating feet wet.

In the realm of cookie crafting, decorating with royal icing can be a tremendous amount of fun — think of the cookie as your canvas and your icing colors as your paint (wearing a beret is optional). It does take a little practice, but you can get some experience with simple designs even before you buy any special decorating equipment by using just a zip-top freezer bag (as we did with the snowflakes and some of the fall leaves).

Maybe you’re a confident baker who’s handy in the kitchen; maybe you’ve even amassed a collection of cookie cutters but have never been motivated to use them beyond cutting out shapes and sprinkling them with some colored sugar. If so, you’re much like we were when we first started decorating. There’s a bit to learn — but you’ll have a great time unleashing your inner cookie crafter. You’ll want to master the royal icing piping and flooding techniques (that is, outlining and filling the cookies with royal icing). You can practice your piping skills with the template on page 105, and then you’re ready to explore the wealth of royal icing techniques pictured on cookies throughout the book.

If you’re already an accomplished decorator, we hope to provide you with a few hints you haven’t thought of or ideas to inspire you, especially with the showstoppers in chapter 7 (see page 121).

For all levels, the extensive photo arrays that follow provide more than two hundred designs for you to copy or use for inspiration in your own decorated cookie planning. Let your cookie cutters’ boundaries inspire you! A six-pointed Star of David can become a sheriff’s badge for a birthday boy’s party. A gingerbread man can become an astronaut. Round cookie cutters can make everything from a spiderweb to a baby’s bib. Look at your cookie cutters with an open mind — what can you create? For sharing your cookie crafting, we tell you how to pack and ship your cookies and how to orchestrate parties, swaps, and bake sales (see chapters 8 and 9).

So now you’re ready to begin. And if you have any hesitation, we’ll give you this food for thought: In cookies as in life, we learn from our mistakes. In Cookie
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e, how different foods affect pregnancy, and so on.

My career in medical science meant that I had to keep up with cutting-edge research on how diseases develop and how they can be treated. I loved the deep thinking required, especially the statistical analysis—deciphering data for statistical significance, distinguishing causation from correlation, and understanding why study design mattered so much. It was my job to then educate my clients (most of whom were MDs!) about how to integrate this latest research into their clinical practices so they could save lives. (In other words, I did what I do now! I read the research, deciphered its statistical significance, and educated my clients on research in a digestible way.) This skill helped me dig deeper into nutritional science, and the more I read, the more advice I gave to an ever-expanding group of people.

My interest in and passion for nutritional science grew naturally from this early immersion in medical science. I was fascinated by the line between wellness and disease, and was becoming especially drawn to the growing field of holistic nutrition. I finally decided to formalize my interest through training in integrative and clinical nutrition. After several years of eighteen-hour days (#hustle), working weekends (what’s a weekend?), and balancing the demands of two jobs, I decided to strike out on my own and form a business that could help people stay healthy from the beginning. And so my business was born!

My work as a holistic nutritionist, health coach, and wellness expert has been the most gratifying, rewarding work of my life. Over the past four years, my client base has grown from a small, devoted group in Los Angeles to a global network of men and women who live to be well. My clientele runs the gamut. I work with men and women of all ages, from all sorts of backgrounds, who have a wide array of different health issues, goals, and lifestyle preferences. I’ve received a lot of positive attention because a good number of my clients are celebrities (actors, actresses, television personalities, and professional athletes), but I work with everyone: moms, dads, brides, grooms, vegans, vegetarians, lawyers and other professionals, executives, entrepreneurs, and so on. I also write articles and contribute to many well-known publications and blogs. All this has helped build a groundswell of support and interest in my approach.

But there are two even more powerful reasons that word has spread: my approach delivers results, and it’s realistic.

What do I mean by results? For starters, anyone can lose four easy pounds in a week just by starting their day with one of the Fab Four Smoothies in this e-book (take a peek). If you stick to this alone, you’ll more than likely lose up to ten pounds in two and half weeks. You can also clear acne, manage polycystic ovarian syndrome (PCOS), and reverse diabetes and heart disease markers while you’re at it. (You don’t have to be overweight to be prediabetic, with elevated blood sugar and inflammation silently laying down the foundation for heart disease.)

And I love to hear from my clients that my approach is realistic. Why? Because it’s a totally sustainable lifestyle that doesn’t require overthinking, chaining yourself to eat-this-not-that lists, or a mandatory commitment to grueling workouts. You’re not going to be made to carry around a list of foods you can or can’t eat. You won’t be told to eat every three to four hours. You’re never going to think about dieting again!

Essentially, Body Love offers an approach to eating and being well that’s all about simplifying decisions so you don’t have to overthink your food choices. I’ll show you how to spend just fifteen minutes shopping early in the week so you’re set up to open your fridge, pick from a few basic but nutritious ingredients, and go for it—instant, satisfying, delicious meals! I’ll also show you how to easily prepare for dinners out, weekends away, and a host of other real-life “what should I eat?” moments. If you have intolerances or allergies, I’ll help you feel empowered, not inhibited, in spite of your body’s reactions. And if you find yourself feeling out of balance or off course, I’ll show you how to quickly and easily autocorrect, sans guilt. My approach is a drama- and anxiety-free lifestyle that works at home and on the go, to fit the way you live.

THE HEART OF THE FAB FOUR LIFESTYLE

At its heart, my approach is rooted in my love of and trust in science, as well as my desire to simplify complicated information for everyone, so that it is easily accessible and makes sense. Specifically, my approach is based on the chemistry of controlling and maintaining optimal blood sugar balance, so that your body uses (1) proteins, fats, and carbohydrates (macronutrients), (2) vitamins and minerals (micronutrients), and (3) antioxidants (phytonutrients) in ways that allow you to eat to satisfaction, naturally turn off your “h
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bereits am Anfang serviert. Natürlich bietet es sich in geselliger Runde auch an, Bier oder Sake zum Sushi zu trinken.

Grundsätzlich unterscheidet man drei verschiedene Arten, wie man Sushi bestellt:

Okimari: Hier wählen Sie ein fertiges Menü von der Karte, beispielsweise eine gemischte Sushi-Platte.

Okonomi: Wählen Sie selbst die Sushi-Sorten von der Karte aus, die Sie essen möchten (à la carte).

Omakase: Überlassen Sie dem Sushi-Koch die Auswahl und Reihenfolge der einzelnen Sushi-Arten.

Sushi-Knigge

Sojasauce / 醤油 Shoyu

Benutzen Sie nur wenig Sojasauce und gießen Sie sich nur soviel ein, dass der Boden Ihrer Schale bedeckt ist. Haben Sie Gäste, dann gießen Sie Ihnen zunächst die Sojasauce ein. Idealerweise bleibt am Ende keine oder nur sehr wenig Sojasauce in der Schale übrig. Einige Sushi-Restaurants mischen ihre Sojasauce aufwendig selbst, weshalb man diese nicht verschwenden sollte. In sehr hochpreisigen Sushi-Restaurants in Japan wird der Sushi-Meister die Sojasauce mit einem Pinsel für Sie auf den Fisch streichen, bevor er serviert. Für manche Nigiri-Sorten verwendet man keine Sojasauce, da sich bereits eine andere Sauce auf dem Fisch befindet. Das gilt zum Beispiel für die Sorten Meer- und Flussaal.

Japanischer Meerrettich / 山葵 Wasabi

Wasabi sollte man nicht mit der Sojasauce verrühren, weil sich die Duftaromen des Meerrettichs dann nicht voll entfalten können. In guten Sushi-Restaurants befindet sich im Nigiri-Sushi bereits die korrekte Menge Wasabi zwischen Fisch und Reis. Falls Sie keinen oder mehr Wasabi möchten, dann berücksichtigt das der Sushi-Meister gerne für Sie. Oft gibt es in deutschen Sushi-Restaurants kein Wasabi im Sushi, sondern wird extra serviert. Nehmen Sie eine kleine Menge Wasabi mit den Stäbchen auf und geben es bei Nigiri-Sushi und Sashimi direkt auf den Fisch. Wasabi, Fisch, Sushi-Reis und die Sojasauce mischen sich dann im Mund zum perfekten Geschmackserlebnis.

Nigiri-Sushi mit Händen essen

Statt mit Stäbchen kann man Sushi ohne Probleme mit den Händen essen, in Japan ist es sogar die traditionelle Art. Selbst in exklusiven Restaurants ist es legitim. Da es dort immer ein feuchtes Handtuch »Oshibori« gibt, kann man sich vor und während des Essens damit die Finger säubern. Um den Reis nicht zu zerdrücken, nimmt man Nigiri-Sushi vorsichtig an der schmalen Seite zwischen Daumen und Mittelfinger und führt es dann zum Mund. Möchten Sie vorher das Nigiri-Sushi noch in Sojasauce dippen, dann drehen Sie es leicht zur Seite und halten den Reis mit Zeige- und Mittelfinger, während Sie den Fisch mit dem Daumen halten, damit das Nigiri-Sushi beim Dippen nicht auseinanderfällt.

Nigiri-Sushi mit Stäbchen essen

Beim Essen mit Stäbchen sollten diese immer parallel zur Länge des Nigiri-Sushis orientiert sein. Greift man ein Nigiri-Sushi mit schräg oder sogar senkrecht orientierten Stäbchen, dann besteht die Gefahr, dass es auseinanderbricht. Um Nigiri-Sushi mit Stäbchen in Sojasauce zu dippen, benötigt es ein wenig Übung. Am einfachsten ist es, wenn Sie das Sushi-Stück mit den Stäbchen vorsichtig zur Seite drehen und dann Fischseite und Reisunterseite zwischen beiden Stäbchen fixieren. So können Sie es korrekt nur mit der Fischseite in die Sojasauce dippen. Dann führen Sie es mit der Fischseite nach unten in den Mund, damit Sie sofort einen guten Geschmackseindruck vom Sushi-Belag bekommen.

Gunkan-Maki und Sojasauce

Gunkan-Maki kann man nicht nach unten in die Sojasauce dippen, weil dann der Belag herausfallen würde. Man kann daher die Sojasauce mit einem Stück eingelegtem Ingwer aufnehmen und den Gunkan-Maki damit bestreichen. Dies wäre die vornehme Methode. Einfacher ist es, nur die untere Ecke kurz in die Sojasauce zu tauchen. Dadurch vermeiden Sie, dass sich der Sushi-Reis mit zu viel Sojasauce vollsaugt und damit ungenießbar wird. Die gleiche Methode können Sie übrigens auch bei Hoso-Maki, Ura-Maki und Temaki verwenden.

Nigiri-Sushi und Sojasauce

Nigiri-Sushi dippt man grundsätzlich immer mit der Fischseite in die Sojasauce. Dabei ist es vollkommen ausreichend, das Stück Sushi nur kurz einzutauschen. Sie müssen dabei nicht die gesamte Oberfläche mit Sauce benetzen, es genügt, wenn circa ein Drittel des Fischs benetzt ist. Falls Sie den Reis in die Sojasauce tauchen, saugt dieser zu viel davon auf, wodurch das Sushi zu salzig wird. Außerdem würde der Reis auseinanderfallen und in der Sojasauce liegen bleiben. Falls sich bereits eine Sauce auf dem Nigiri-Sushi befindet, dann wird es nicht in Sojasauce gedippt.

Wichtige Verhaltensregeln

Nigiri-Sushi, Gunkan-Maki, Hoso-Maki und Ura-Maki nimmt man immer komplett als ganzes Stück in den Mund. Man zerteilt es weder vorher mit den Stäbchen, noch beißt man ein Stück davon ab. Sollten Sie ein größeres Stück nicht auf einmal schaffen, dann legen Sie die übrige Hälfte nach dem Abbeißen
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ich nicht geliebt und geschätzt und lassen sich durch das Essen selbst etwas Liebe zuteilwerden.

Ihrem Leben fehlt der Sinn, aber zumindest beim Essen können Sie dieses Gefühl der Leere für eine Zeit lang vergessen oder verdrängen.

Wenn man den Fokus nicht nur auf Diäten und Kalorien beschränkt, wird man feststellen, dass die Geschichte des Übergewichts in den Industrienationen eine Geschichte fehlender Erfüllung ist. Uns stehen die besten Nahrungsmittel zur Verfügung, doch wir stopfen uns mit den schlechtesten voll. Wir haben so großartige Möglichkeiten, zu wachsen und uns weiterzuentwickeln, doch wir fühlen uns innerlich leer.

Es ist mein Ziel, Sie in einen Zustand der Erfüllung zu versetzen, denn sobald Sie auf diesem Weg sind, werden Sie nicht mehr aus den falschen Gründen essen. Die Methode ist einfach, aber umfassend: Um abzunehmen, muss Ihnen jeder Schritt in diese Richtung Befriedigung verschaffen. Sie brauchen dafür keine Psychoanalyse. Sie können damit aufhören, sich obsessiv mit Ihrem Körper zu beschäftigen und sich Ihrer Enttäuschung und Frustration hinzugeben.

Es gilt nur ein Prinzip: Im Leben geht es um Erfüllung. Wenn Ihr Leben nicht erfüllt ist, wird Ihr Bauch nie ersetzen können, was Ihnen fehlt.

TEST

Was löst bei Ihnen übermäßiges Essen aus?

Die verbreitetsten Auslöser für übermäßiges Essen sind in der folgenden Liste aufgeführt. Manche lassen sich leichter ausschalten als andere. Überprüfen Sie, welches die typischen Gründe sind, warum Sie essen, auch wenn Sie nicht hungrig sind. Markieren Sie alle, die Ihrer Ansicht nach auf Sie zutreffen.

Typ A: Ich neige zu übermäßigem Essen,

wenn ich bei der Arbeit sehr eingespannt oder abgelenkt bin.

wenn ich in Eile und auf dem Sprung bin.

wenn ich müde bin, weil ich nicht genug Schlaf bekommen habe.

wenn ich mit Leuten zusammen bin, die essen.

wenn ich in einem Restaurant bin.

wenn ich vor dem Fernseher oder Computer sitze und meine Hände etwas zu tun brauchen.

wenn ein gefüllter Teller vor mir steht und ich das Gefühl habe, ich muss ihn leer essen.

Typ B: Ich neige zu übermäßigem Essen,

wenn ich deprimiert bin.

wenn ich einsam bin.

wenn ich mich nicht attraktiv fühle.

wenn ich ängstlich oder besorgt bin.

wenn ich schlecht über meinen Körper denke.

wenn ich unter Stress stehe.

wenn ich Trost brauche.

AUSWERTUNG

Wenn alle oder die meisten Punkte, die Sie markiert haben, vom Typ A sind, sind die Auslöser für Ihr Essverhalten leichter in den Griff zu bekommen. Sie sollten Ihren Essgewohnheiten mehr Aufmerksamkeit schenken. Sie werden leicht durchschauen, dass Sie essen, ohne hungrig zu sein, weil Ihr Hauptproblem die Ablenkung ist. Sobald Sie sich nur auf eine Mahlzeit konzentrieren, werden Sie das unbewusste Essen unter Kontrolle bringen.

Wenn alle oder die meisten Punkte, die Sie markiert haben, vom Typ B sind, dann hungern Sie nach etwas anderem als Essen. Darauf mehr Aufmerksamkeit zu verwenden, wird die beste Methode sein, um abzunehmen.

Entscheidend ist nur, keine Diät anzufangen. Ihr Weg besteht auf keinen Fall darin, sich etwas zu versagen, sondern Befriedigung zu finden in anderen Bereichen als dem Essen.

* * *

»WONACH HUNGERE ICH?«

Wir alle haben komplizierte Lebensgeschichten und die besten Vorsätze werden zunichte, weil es uns schwerfällt, uns zu ändern. Schlechte Gewohnheiten sind ebenso hartnäckig wie schlechte Erinnerungen, obwohl wir sie doch so gerne loswerden würden. Doch Sie haben eine wichtige Motivation auf Ihrer Seite: Ihren Wunsch, glücklich zu sein. Ich definiere Glück als den Zustand der Erfüllung und jeder möchte Erfüllung finden. Wenn Sie sich auf diese grundlegende Motivation konzentrieren, lassen sich alle Entscheidungen, die Sie treffen, auf eine Frage reduzieren: »Wonach hungere ich?« Sie können es sich selbst mit einem einfachen Test beweisen: Wenn Sie das nächste Mal zum Kühlschrank gehen, um etwas zu essen, halten Sie einen Augenblick inne. Überlegen Sie: Warum ist Ihnen nach Essen? Darauf gibt es nur zwei Antworten:

Sie sind hungrig und brauchen etwas zu essen.

Sie versuchen, eine Leere zu füllen und Essen ist inzwischen für Sie die einfachste Möglichkeit.

Ihre wahren Wünsche werden Sie in die richtige Richtung lenken, während falsche Wünsche in die falsche Richtung führen. Die moderne Medizin weiß eine ganze Menge über die Auslöser des Essimpulses. Ihr Körper schüttet Hormone und Enzyme aus, um das Hungerzentrum in Ihrem Gehirn mit Ihrem Magen und Ihrem Verdauungstrakt zu vernetzen. Als Baby war das der einzige Auslöser, auf den Sie reagiert haben: Sie weinten, weil Sie Hunger hatten. Inzwischen könnte es umgekehrt sein: Sie würden am liebsten weinen und werden stattdessen hungrig.

Im Laufe unseres Lebens entwickeln wir eine Menge neuer Ausl
lue*

Total Fat 1.5g

2%

Trans Fat 0.0g

Cholesterol 0mg

0%

Sodium 51mg

2%

Potassium 174mg

5%

Total Carbohydrates 17.8g

6%

Dietary Fiber 3.1g

12%

Sugars 2.4g

Protein 8.3g

Vitamin A 0%

Vitamin C 5%

Calcium 3%

Iron 7%

Nutrition Grade A

* Based on a 2000 calorie diet

Ingredients:

6 organic egg whites

½ cup fresh blueberries

1-cup oats

¼ cup almond flour

2 teaspoons cinnamon

Directions:

Place almond flour, oats, and cinnamon in a bowl, then pour egg whites in it.

Sing a whisker, mix until smooth.

Add fresh blueberries then mix well.

Preheat a medium skillet over medium heat then coats with cooking spray.

Once it is hot, pour about 3 tablespoons of batter into the skillet then cook for about 3 minutes or until appearing bubbles on top.

Flip the pancake then cook for another 3 minutes until both sides are completely cooked.

Transfer the pancake to a serving dish then repeat with the remaining batter.

Serve and enjoy warm.

Baked Oatmeal with Carrots

Serving: 3

Nutrition Facts

Serving Size 78 g

Amount Per Serving

Calories 191

Calories from Fat 25

% Daily Value*

Total Fat 2.7g

4%

Trans Fat 0.0g

Cholesterol 0mg

0%

Sodium 23mg

1%

Potassium 417mg

12%

Total Carbohydrates 37.2g

12%

Dietary Fiber 5.8g

23%

Sugars 6.5g

Protein 5.8g

Vitamin A 92%

Vitamin C 3%

Calcium 9%

Iron 12%

Nutrition Grade A

* Based on a 2000 calorie diet

Ingredients:

1 ½ cup rolled oats

¾ teaspoon cinnamon

¾ cup grated carrots

1-¼ cup almond milk

½ teaspoon grated ginger

2 tablespoons chopped dates

Directions:

Preheat an oven to 350 °F then greases a medium casserole dish with cooking spray.

Place all ingredients in a bowl then mix until well combined.

Transfer the mixture to the prepared casserole dish then spread evenly.

Bake for about 35 minutes until firm and lightly golden.

Remove the oats from the oven then let it cool for a few minutes.

Serve and enjoy.

The leftover can be kept in the refrigerator up to 3 days.

Choco Banana Roll

Serving: 6

Nutrition Facts

Serving Size 218 g

Amount Per Serving

Calories 194

Calories from Fat 23

% Daily Value*

Total Fat 2.6g

4%

Saturated Fat 0.7g

3%

Trans Fat 0.0g

Cholesterol 55mg

18%

Sodium 53mg

2%

Potassium 443mg

13%

Total Carbohydrates 39.6g

13%

Dietary Fiber 3.4g

14%

Sugars 12.5g

Protein 5.3g

Vitamin A 3%

Vitamin C 15

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