Good for body and soul

Everyone eats – and is – an individual!

What we eat each day is far more than just food; it reflects culture, pleasure, the region we live in, personality, joy and pain. Nutrition is colourful and individual.

The Ernährerei team, made up of dietitians Sandra Seitner and Viktoria Schwarz, has hit exactly the right note with its approach. They build on a balanced, wholefood diet that should be simple and intuitive. With healthy fast-food recipes for after-work cooking, the pair already delighted us at the live cooking show on 24 May 2023 in our electrical store:

Would you like to cook quickly and healthily too? Let the following recipes inspire you:

Tomato spread with mozzarella and rye bread

Ingredients for 4–6 people:

• 240 g white beans
• drained
• 2 tbsp tomato purée
• 2 tbsp rapeseed oil
• 1 clove garlic
• 50 g sun-dried tomatoes
• 1 pinch salt and pepper
• 50 ml water
• A few cherry tomatoes
• 100 g mozzarella balls
• 1 handful salad leaves
• 2 slices rye bread

Method:

1. Drain and rinse the white beans.
2. Put the beans with the tomato purée, sun-dried tomatoes, oil, garlic, water, salt and pepper into a tall, narrow measuring jug and blend with a stick blender to a creamy paste (at least 5 minutes). Add water by the spoonful if needed.
3. Spread the rye bread with the tomato spread and top with tomato slices, salad and mozzarella. Ideal as meal prep for the working day!

Berry and cereal drink

Ingredients for 2 people:

• 200 g ripe berries
• 1 ripe banana
• 50 g mixed cereal flakes
• 100 g plain yoghurt
• 400 g buttermilk

Method:

1. Wash and trim the berries.
2. Peel the banana and chop it roughly. Put the cereal flakes into a tall mixing jug or a blender and blitz to a powder. Add the berries, banana, yoghurt and buttermilk and blend everything until creamy and all the pieces are finely puréed.
3. Divide the drink evenly between tall glasses. Score the remaining berries lightly at the tip and perch them on the rim of the glass. Serve fresh and cold.

Pan bread with a spicy bean and pepper topping

Ingredients for 4 people

Pan bread

• 150 g wholemeal flour
• 150 g white flour
• 2 tsp baking powder
• 1/2 tsp salt
• 130 g water
• 90 g yoghurt
• 1 tbsp rapeseed oil
• 1 tsp vinegar

Bean topping

• 1 red pepper
• 1 yellow pepper
• 1/2 courgette
• 2 cloves of garlic
• 1 red onion
• 1 tin white beans
• 1 tsp paprika
• 1 tsp BBQ spice mix
• 1 pinch salt and pepper
• 1 tbsp oil

Method:

1. Mix the flour, baking powder, bicarbonate of soda and salt in a bowl.
2. Knead into a dough together with the water, yoghurt, rapeseed oil and vinegar. Cover the dough and leave it to rest for 10 minutes.
3. Meanwhile prepare the vegetables. Coarsely grate the peppers, onion, garlic and courgette. Fry the vegetables in a non-stick pan with a little oil over a high heat and season with paprika and the spice mix. Drain the beans and rinse them well. Crush them roughly in a bowl with a fork and stir them into the fried vegetables.
4. Divide the dough into 12 equal portions and shape them by hand into small flatbreads. Then brush a non-stick pan with a little oil and heat it. Put the flatbreads into the pan and fry for about 4 minutes per side.
5. Top the fluffy pan bread with the bean and pepper mixture and garnish as you like with further ingredients such as salad, garlic sauce, feta or sprouts, or whatever takes your fancy.

Savoury Schmarrn

Ingredients for 2 people:

• 150 g vegetables (e.g. courgette, carrots, kohlrabi, celeriac, parsley root)
• 3 eggs
• 125 ml milk
• 60 g flour (wholemeal and white mixed)
• 1 tsp baking powder
• 2 tbsp grated cheese
• 2 spring onions
• 1 tbsp rapeseed oil
• Herbs and sprouts
• Salt and pepper

Method:

1. Wash the vegetables and grate them finely. Cut the spring onions into fine rings. Preheat the oven to 180°C fan.
2. Separate the eggs. Whisk the egg whites with a pinch of salt until stiff. Mix the flour with the baking powder. In another bowl, combine the yolks with the milk, salt and pepper, the grated vegetables and the cheese. Then stir in the flour. Fold the beaten egg whites into the batter.
3. Heat the oil in an ovenproof pan and let the Schmarrn batter set slowly over a medium heat. Then finish the Schmarrn in the oven at 180°C for about 15 minutes and finish baking in the oven at 180°C.
4. For the salad, trim the radishes and slice them into fine discs, mix with the leaf salad and dress as you like.
5. Take the pan out of the oven and tear the cooked batter into irregular pieces with two forks.
6. Arrange the Schmarrn on plates, scatter with cress, herbs or sprouts and serve with soured cream sauce and salad.

Tomato spread with mozzarella and rye bread

Ingredients for 4–6 people:

• 240 g white beans
• drained
• 2 tbsp tomato purée
• 2 tbsp rapeseed oil
• 1 clove garlic
• 50 g sun-dried tomatoes
• 1 pinch salt and pepper
• 50 ml water
• A few cherry tomatoes
• 100 g mozzarella balls
• 1 handful salad leaves
• 2 slices rye bread

Method:

1. Drain and rinse the white beans.
2. Put the beans with the tomato purée, sun-dried tomatoes, oil, garlic, water, salt and pepper into a tall, narrow measuring jug and blend with a stick blender to a creamy paste (at least 5 minutes). Add water by the spoonful if needed.
3. Spread the rye bread with the tomato spread and top with tomato slices, salad and mozzarella. Ideal as meal prep for the working day!

Berry and cereal drink

Ingredients for 2 people:

• 200 g ripe berries
• 1 ripe banana
• 50 g mixed cereal flakes
• 100 g plain yoghurt
• 400 g buttermilk

Method:

1. Wash and trim the berries.
2. Peel the banana and chop it roughly. Put the cereal flakes into a tall mixing jug or a blender and blitz to a powder. Add the berries, banana, yoghurt and buttermilk and blend everything until creamy and all the pieces are finely puréed.
3. Divide the drink evenly between tall glasses. Score the remaining berries lightly at the tip and perch them on the rim of the glass. Serve fresh and cold.

Pan bread with a spicy bean and pepper topping

Ingredients for 4 people

Pan bread

• 150 g wholemeal flour
• 150 g white flour
• 2 tsp baking powder
• 1/2 tsp salt
• 130 g water
• 90 g yoghurt
• 1 tbsp rapeseed oil
• 1 tsp vinegar

Bean topping

• 1 red pepper
• 1 yellow pepper
• 1/2 courgette
• 2 cloves of garlic
• 1 red onion
• 1 tin white beans
• 1 tsp paprika
• 1 tsp BBQ spice mix
• 1 pinch salt and pepper
• 1 tbsp oil

Method:

1. Mix the flour, baking powder, bicarbonate of soda and salt in a bowl.
2. Knead into a dough together with the water, yoghurt, rapeseed oil and vinegar. Cover the dough and leave it to rest for 10 minutes.
3. Meanwhile prepare the vegetables. Coarsely grate the peppers, onion, garlic and courgette. Fry the vegetables in a non-stick pan with a little oil over a high heat and season with paprika and the spice mix. Drain the beans and rinse them well. Crush them roughly in a bowl with a fork and stir them into the fried vegetables.
4. Divide the dough into 12 equal portions and shape them by hand into small flatbreads. Then brush a non-stick pan with a little oil and heat it. Put the flatbreads into the pan and fry for about 4 minutes per side.
5. Top the fluffy pan bread with the bean and pepper mixture and garnish as you like with further ingredients such as salad, garlic sauce, feta or sprouts, or whatever takes your fancy.

Savoury Schmarrn

Ingredients for 2 people:

• 150 g vegetables (e.g. courgette, carrots, kohlrabi, celeriac, parsley root)
• 3 eggs
• 125 ml milk
• 60 g flour (wholemeal and white mixed)
• 1 tsp baking powder
• 2 tbsp grated cheese
• 2 spring onions
• 1 tbsp rapeseed oil
• Herbs and sprouts
• Salt and pepper

Method:

1. Wash the vegetables and grate them finely. Cut the spring onions into fine rings. Preheat the oven to 180°C fan.
2. Separate the eggs. Whisk the egg whites with a pinch of salt until stiff. Mix the flour with the baking powder. In another bowl, combine the yolks with the milk, salt and pepper, the grated vegetables and the cheese. Then stir in the flour. Fold the beaten egg whites into the batter.
3. Heat the oil in an ovenproof pan and let the Schmarrn batter set slowly over a medium heat. Then finish the Schmarrn in the oven at 180°C for about 15 minutes and finish baking in the oven at 180°C.
4. For the salad, trim the radishes and slice them into fine discs, mix with the leaf salad and dress as you like.
5. Take the pan out of the oven and tear the cooked batter into irregular pieces with two forks.
6. Arrange the Schmarrn on plates, scatter with cress, herbs or sprouts and serve with soured cream sauce and salad.

More delicious recipes can be found on the Ernährerei website:

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