Diet Smoothies, Sandwiches and Bean Salad Kebabs
Buckwheat contains up to 2.1 milligrams of vitamin E per 100 grams. This makes it a balm for our body cells, because vitamin E protects them from free radicals and thus from aging processes and diseases.
You can also prepare the buckwheat salad with another vegetable. How about broccoli? Thanks to folic acid, vitamin K, B2 and B6, the florets are a real vitamin miracle!
(Percentage of daily recommendation)
|Calorie||5,480 kcal||(261 %)|
|Protein||361.21 g||(369 %)|
|Fat||161.67 g||(139 %)|
|Carbohydrates||695 g||(463 %)|
|Sugar added||0 g||(0 %)|
|Roughage||104.63 g||(349 %)|
|Vitamin A||1,139.57 mg||(142,446 %)|
|Vitamin D||18.1 μg||(91 %)|
|Vitamin E||17.16 mg||(143 %)|
|Vitamin B₁||2.33 mg||(233 %)|
|Vitamin B₂||5.29 mg||(481 %)|
|Niacin||180.05 mg||(1,500 %)|
|Vitamin B₆||7.04 mg||(503 %)|
|Folate||725.43 μg||(242 %)|
|Pantothenic acid||21.64 mg||(361 %)|
|Biotin||22.64 μg||(50 %)|
|Vitamin B₁₂||8.23 μg||(274 %)|
|Vitamin C||516.98 mg||(544 %)|
|Potassium||10,079.9 mg||(252 %)|
|Calcium||2,737 mg||(274 %)|
|Magnesium||1,380.06 mg||(460 %)|
|Iron||30.51 mg||(203 %)|
|Iodine||9.63 μg||(5 %)|
|Zinc||26.19 mg||(327 %)|
|Saturated fatty acids||52.82 g|
- 250 grams Buckwheat
- For the smoothies
- 400 grams Raspberries
- 400 grams Cherries
- 1.3 liters Buttermilk
- 300 grams Natural yogurt
- honey (as desired)
- For the kebabs
- 600 grams skinless Chicken breasts (ready to cook)
- 1 red Bell pepper
- 1 large onion
- 6 button Mushroom
- ½ teaspoon dried Savory
- 1 teaspoon dried oregano
- freshly ground peppers
- olive oil
Preheat oven to 180°C (approximately 350°F).
For the bean salad, cover buckwheat with water, bring to a boil and let soak 20-25 minutes over low heat.
For the smoothies, rinse fruit and pit cherries. Puree cherries with half the buttermilk and half the yogurt and sweeten with honey as desired. Puree raspberries with remaining buttermilk and remaining yogurt and sweeten with honey as desired. Refrigerate smoothies until ready to serve.
For the kebabs, rinse chicken, pat dry and cut into cubes about 2.5 cm (approximately 1 inch). Rinse and quarter bell pepper, remove seeds and ribs and cut into bite-size pieces. Peel and quarter onion and loosen layers. Rinse mushrooms and cut into slices.
Thread chicken, bell peppers, onion and mushrooms alternately on skewers.
Mix 6 tablespoons olive oil, savory and oregano and season with salt and pepper. Sprinkle oil mixture over skewers and let stand about 10 minutes. Place skewers on a baking sheet lined with parchment paper and bake about 25 minutes, turning occasionally.
Rinse beans, cut into pieces about 3 cm (approximately 1 inch) long and blanch 6-8 minutes in boiling salted water. Drain beans well.
For the sandwiches, cut avocados in half, remove pits, press pulp from peel and cut into very small cubes. Mix avocado cubes, lemon juice and 1-2 tablespoons olive oil and season with salt and pepper.
Spread avocado cubes on bread slices and garnish with dollops of quark.
Drain buckwheat, mix with beans and season with salt and pepper. Arrange skewers on bean salad and serve with avocado sandwiches and smoothies. Serve with kiwi, rice cakes and mixed nuts as desired.