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Spicy mackerel with soybean sprouts, cucumber and corn

2 portions

Ingredients:
250 gr mackerel in oil
1 onion
1 tbsp oil
1 tsp sambal oelek (chili paste)
½ tsp galangal
1 tsp grounded ginger
4 gr sugar
½ tbsp vinegar
3 tbsp sweet soysauce
½ cucumber
350 gr corn
100 gr soybean sprouts
50 ml water

Preparation:
Peel and chop up the onion. Let mackerel drain well in a sieve. Put oil in a skillet and fry softly for about 3 minutes. Add mackarel, sambal, galangal, ginger, sugar, vinegar, soysauce and 50 ml water. Simmer gently while stirring. Put the corn in a small pot and let simmer until warm.
Clean the soysprouts and drain well. Wash the cucumber and cut into small strips. Mix in the soysprouts with the mackerel and simmer for about 3 minutes. Drain the corn and put it on the plates. Put the mackerel and cucumber on the plates also.
Serve with prawn chips.

Costs: € 1,92 per portion

Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 428/1791
Protein (gr): 29
Fat (gr): 15
Carbohydrates (gr): 42
sugar (gr): 14
Fibers (gr): 7

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Spaghetti bolognese

Tasty, easy and healthy!

4 portions

Ingredients:
300 g minced meat
2 onions
1 big garlic clove
300 g carrots
2 bell peppers
500 ml pureed tomatoes
2 tbsp mixed italian herbs
2 chicken- or vegetable stock cubes
200 ml water
Olive oil
Parmesan cheese
500 g spaghetti

Preparation:
Dice onion, carrots and bell peppers.
Fry the onions softly in a dash of olive oil, put the minced meat in and fry the minced meat loosed till brown. Press the garlic in the cooking pan, put carrots and bell peppers in and bake for about 3 minutes. Sprinkle the herbs over the vegetable-meat mixture and crumble the stock cubes in. Pour the water and pureed tomatoes in en let the whole thing simmer for about an hour (longer is also okay, the flavours will be even better).
Season the sauce to taste.
Cook the spaghetti according to the instructions on the package “al dente” and serve with the sauce and grated parmesan cheese.

Costs: ca. 1,15 per portion
Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 630/2641
Protein (gr): 29
Fat (gr): 33
Carbohydrates (gr): 48
sugar (gr): 10
Fibers (gr): 8

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Spring hotchpot

We love to eat this hotchpot in spring. It is ideal to get rid of „left-over“ portions vegetables and especially very colorfull to the eye.

4 portions

Ingredients:
800 g potatoes
300 g carrots
Salt, pepper
2 dl milk
1 bell-pepper
2 spring onions
1 onion
2 cloves of garlic
butter
2 tomatoes
½ cucumber
3 hands full of salad
parsley

Preparation:
Peel the potatoes, cut carrots and potatoes in pieces en boil in water with salt until done.
Meanwhile cut the onion, spring onions and bell pepper in (little) pieces. Fry the onion in a little butter until soft, give spring onions and bell pepper to the onion and press the garlic above this mixture. Braise about 3 minutes.
Cut tomatoes and cucumber into little pieces and rip the salad into pieces.

Mash the potatoes with the carrots in the pan. Stirr in the milk and season with salt and pepper. Stirr the warm en cold vegetables under the mash en sprinkle a little parsley on top.

Serve hot, if wished with a cooked egg or a piece of meat.

Costs: ca. € 0,75 per portion

Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 305/1277
Protein (gr): 8
Fat (gr): 6
Carbohydrates (gr): 50
sugar (gr): 15
Fibers (gr): 9

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Kaspressknödel (flattened cheese-knödel)

Another lovely recipe to get rid of your stale bread. Everyone has her own recipe, I give you ours. A delight!

4 portions

Ingredients:
400 g stale bread in little cubes
1 big onion
250 g Emmental cheese (or another spicy cheese
Ca. ¼ l milk
2 eggs
salt
butter
flour
1 l strong meat or vegetable broth

Preparation:
Pour the warm milk over the bread. Finely chop the onion and fry in a little butter.
Put the grated cheese and the onion in with the bread and season with salt. Pour the eggs in and knead, if needed with some flour, to a „knödeldough“. Make 8 balls out of the dough.
Flatten the balls en fry in ca. 50 g butter until golden brown and warm.
Take the knödel from the pan, sprinkle some flour over the remaining fat und pour in the cold broth. Stirr well!
Season to taste with salt and pepper and bring to a boil.
Put 2 knödel on a plate, pour the sauce on the knödel and serve.

Costs: ca. € 0,99 per portion

Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 679/2844
Protein (gr): 26
Fat (gr): 36
Carbohydrates (gr): 60
sugar (gr): 8
Fibers (gr): 4

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Scheiterhaufen (pyre/breadpudding)

Recipes for stale bread are always good and for this recipe you will make sure your bread gets too old to eat as a sandwich.

4 portions

Ingredients:

4 appels
3 eggs
½ l milk
3 tbsp raisins
1 pinch of salt
250 g stale white bread
1 pkg vanilla sugar
1 pinch of cinnamon
80 g sugar

Preparation:
Slice the bread. Mix milk with eggs, sugar, vanilla sugar and a pinch of salt.
Let the raisins soak in some water for about 10 minutes. Meanwhile peel the apples, cut out the core en slice quit thin.
Preheat the oven at 200°C. Grease a casserole. Mix apples, raisins and cinnamon.
Dunk the bread in the milk-mix and make layers in the greased casserole. First a layer of bread, than apple and raisins, bread, apple etc. The top layer must be bread. Pour the rest of the milk-mixture over the top layer and bake for 40 minutes.

Costs: € 0,73 per portion

Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 485/2032
Protein (gr): 12
Fat (gr): 11
Carbohydrates (gr): 83
sugar (gr): 50
Fibers (gr): 6

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Erdäpfelblattln (potato fritter)

Another Tyrolean classic! Very cheap, very tasty and not too difficult to make. We usually eat this with pickled cabbage and bacon cubes, but you can vary with a lot of different side dishes.

4 portions

Ingrediënts:
500 g potatoes
100 – 150 g flour
1 tbsp butter
1 egg
Salt
Caraway seed
Nutmeg
Cooking fat or oil

Preparation:
Cook the potatoes, strain them hot, put on butter (it melts because of warmth), knead quickly with herbs and the egg (attention: it should not stick), roll it out very thin, cut out rectangular pieces, deep-fry, serve quickly.

Serve with: pickled cabbage, red cabbage, stewed apple of apple puree

Costs: ca. € 0,25 per portion

Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 274/1145
Protein (gr): 6
Fat (gr): 10
Carbohydrates (gr): 38
sugar (gr): 1
Fibers (gr): 3

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Veggie Omelet

Wenn there are just a few pieces of vegetables left, I don´t want to spend too much time in the kitchen or not want to eat bread at noon, I love to make a veggie omelet. Tasty and healthy!

1 portion

Ingredients:
2 large eggs
80 g carrots
1 spring onion
50 g yellow bell pepper
50 g green bell pepper
1 tiny garlic clove
1 tsp provencal herbs
Salt and pepper
Butter or olive oil
100 g cucumber

Preparation:
Slice carrots and spring onion fine, cut bell peppers into small cubes and chop the garlic.
Put butter or oil in a skillet and fry softly until almost done. Now put the bell peppers and garlic in the pan and bake for another 2 minutes.
Mix the eggs with the herbs and season to taste. Put the mixture in with the vegetables and bake on middle heat till the omelet is done.
Cut the cucumber, put on a plate with the omelet.

Serve:
You can eat this dish as is, or with a large salad, bread, rice or baked patatoes.

Costs: € 1,50 per portion

Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 388/1625
Protein (gr): 16
Fat (gr): 27
Carbohydrates (gr): 14
sugar (gr): 11
Fibers (gr): 7

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Apple-blueberry muffins

Sometimes you just crave something sweet, these apple-blueberry muffins are easy and quickly made.

Ingredients for 12 muffins:
100 g plain white flour
200 g whole wheat flour
150 g cane sugar + some extra
½ teaspoon salt
2 teaspoons baking powder
80 ml vegetable oil
1 egg
80 ml milk
120 ml applesauce
100 g fresh blueberries
½ appel

Cooking:
Preheat the oven to 200°C (400 F). Line 12 muffin cups with paper liners. Whisk together the white flour, whole wheat flour, sugar, salt and baking powder in a bowl.
Whisk in the oil, egg, milk, applesauce until the mixture is moistened. Carefully stir in the apple and blueberries. Spoon the better in the muffins cups, filling them 2/3 full. Sprinkle with a little cane sugar for a nice crunchy topping.
Bake the muffins for 20 minutes in the preheated oven until they are risen and golden brown. A toothpick should come out clean.

Costs: ca. € 0,21 per muffin

Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 218/917
Protein (gr): 3
Fat (gr): 8
Carbohydrates (gr): 33
sugar (gr): 16
Fibers (gr): 3

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Tiroler Gröstl

This is Tyrol! Need I say more?

4 portions

Ingredients:
1 kg boiled, sliced potatoes
500 g onions, thinly sliced
200 g cooked beef
100 g butter
1 – 2 tsp caraway seed
Salt, pepper, parsley
4 eggs
4 pickles

Preparation:
Heat 80 g butter in a large skillet and cook the onions until light brown. Put the potatoes in and fry until the potatoes have a nice brown crust. Put in the beef and caraway seeds and let simmer until the Gröstl are nice and warm. Season to taste with salt, pepper and parsley.
In the meantime fry the 4 eggs in a frying pan.
Spoon a portion Gröstl on a plate, put a fried egg and a pickle on and serve hot.

Serve with a salat of your choice.

Costs: ca. € 1,12 per portion

Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 580/2430
Protein (gr): 21
Fat (gr): 32
Carbohydrates (gr): 50
sugar (gr): 7
Fibers (gr): 8

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Porridge

Allthough, most of the time, we have breakfast with joghurt and fruit/muesli/nuts, now and then I like to start the day with something a bit more hearty. When it´s chilly outside there´s nothing better than a bowl of hot porridge.

4 portions

Ingredients:
500 ml milk
80 g oatmeal/rolled oats
1 appel
40 g raisins

Optional:
1 teaspoon honey
Cinnamon

Put the oats in a saucepan, pour in the milk and bring to the boil. Wash the raisins and give them in the pan. Let it simmer for about 8 minutes while continuously stirring. Put off the heat. Slice the appel in little pieces and stir in the porridge.

Serve in a little bowl, when you like you can drizzle a teaspoon of honey and a pinch of cinnamon on top.

Costs: ca. € 0,30 per person

Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 216/907
Protein (gr): 6
Fat (gr): 5
Carbohydrates (gr): 33
sugar (gr): 21
Fibers (gr): 4