15 Simple folic acid prescriptions

the recipes are calculated (unless otherwise stated) for 4 people. All suggestions can be enriched with wheat germ.

Wheat and vegetable risotto

200 g wheat

50 cl water

2 onions

1 carrot

100 g green beans

100 g leek

salt, pepper

Coriander ground

25 g Sbrinz (or other hard cheese)

Rinse the wheat in a colander and soak overnight in cold water.

Boil the wheat grains the next day, cook over low heat for about an hour and cook.

Finely chop the onion, wash the vegetables, clean them and cut them to size. Approximately Add the vegetables 15 minutes before the end of cooking and finish the dish.

When the wheat grains start to burst, season with salt, pepper and cilantro. Remove the pan from the heat and stir in the grated hard cheese.

Tip : Cook the wheat in the pressure cooker for 15 minutes.

Risotto with lentils and salmon

50 g green lentils

200 g salmon filet

1 tablespoon lemon juice

1 onion

20 g butter

100 g wild and wild rice

second 50 cl vegetable vegetable broth

50 g red lentils

2 leek stalks

250 g mushrooms

salt, pepper

First cook the green lentils for about ten minutes, remove from the heat and allow to swell for about 20 minutes ,

Wash the fish fillet, pat dry and cut into bite-sized pieces, and season with lemon juice. Put aside.

Finely chop the onion, fry in a little butter, add the rice, dress, deglaze with the vegetable stock and cook. Cook the red lentils for the last 5 minutes.

Clean the leek and cut into rings. Wash the mushrooms, pat dry and cut away the stalk. Reduce some mushrooms. Steam and season for about five minutes in the remaining fat. Add the salmon cubes in the last two minutes.

Give everything to the rice and the red lentils. Mix in green lentils.

Tip : Serve the dish with a curry sauce.

barley balls

200 g barley meal

40 cl water

1 bay leaf

2 tablespoons walnuts chopped

2 tablespoons oatmeal

2 tablespoons grated cheese

1 egg


Salt, Curry

Soak the barley meal in the water for two hours and then cook with the bay leaf for ten minutes. Let it swell for 40 minutes. Finely chop the parsley and mix with the chopped nuts, oatmeal, grated cheese, egg and barley. Season with salt and curry. From the mass form balls of 3 cm diameter and let them rest for one hour. If the mass binds too little, add some flour.

Allow balls in salted water to rise for ten minutes before boiling.


: Serve the barley balls with a tomato sauce. Millet patties

200 g millet

vegetable stock

1 bay leaf

1 tablespoon olive oil

1 clove garlic

1 onion

2 carrots

50 g leek

Salt , Pepper, paprika

2 eggs

ev. little breadcrumbs

½ bunch of parsley

little bit of butter or coconut oil

Rinse the millet, cook in the vegetable broth together with the bay leaf for about 20 minutes until soft. Cover the pan and leave it standing next to the stove.

Peel and grate carrots. Finely chop leek and onion, press garlic. Steam the vegetables with a little oil. Give everything to the millet and season with pepper, paprika and possibly salt. Finely chop the parsley and lift it underneath.

Mix the eggs with the fork underneath, if necessary add a little breadcrumbs.

Heat the fat in a frying pan and place the patties with 2 tablespoons. Roast golden brown on both sides.


: Patties can also be served cold. Use oatmeal instead of millet. Millet casserole (sweet)

200 g millet

30 cl fruit juice (apple juice or pear juice)

30 cl water

150 g low-fat quark

3 eggs

2 tablespoons sugar

1 p. Vanilla sugar

1 teaspoon cinnamon

800 g plums, halved, pitted

Cook the millet in the fruit juice-water mixture for ten minutes and let it rest for 15 minutes on the still hot stove. Meanwhile, separate the egg, mix the egg yolks with the quark, the sugar, the vanilla sugar and the cinnamon to a creme. Beat the egg whites with a pinch of salt until light and put them under the crème.

Mix half of the egg curds underneath the millet. Lay millet porridge and the plums in a buttered casserole dish (similar to a lasagna). At the end, pour the other half of the egg crème onto the casserole. Ev. Garnish with plum halves.

Bake at 200 ° C for approx. 30 minutes.


: Make the casserole with polenta instead of millet. You can also use cherries, apricots, apples etc.

Sprout salad 1 Raw edge

1 apple

1 tbsp horseradish, finely grated

150 g bean sprouts

60 g cottage cheese

1 onion

coriander, cumin ground

2 tablespoons vinegar or lemon juice

2 tablespoons rapeseed oil

4-5 salad leaves

½ bunch of chives

Wash the beetroot and the apple, peel the beet thinly, roughly grate with the apple and add the horseradish Mix.

Wash the sprouts under running water and mix with the cottage cheese. Finely chop the onion and add to the sprouts, season with the spices, oil and vinegar.

Wash the lettuce leaves and spin dry. Mix the beetroot and apple mix under the sprouts and arrange on the lettuce leaves. Garnish with chives.


: You can also use other sprouts (pull them yourself or buy them from the health food store)

White cabbage salad with grapes 200 g crème fraîche or yoghurt nature

2-3 tablespoons vinegar

½ Lemon, juice

½ teaspoon caraway ground

1 pr.Cayenne Pepper

1 tsp beet syrup or honey

400 g white cabbage

20 cl vegetable stock

1 onion

200 g grapes

1 tbsp walnuts

1 bunch of tarragon

Crème fraîche with Mix vinegar, lemon juice, cumin, cayenne pepper and beet syrup.

Clean and quarter the cabbage and finely chop or plan.

Bring the vegetable broth to a boil, pour over the cabbage and knead with your hands until it softens.

Peel the onion and finely chop. Wash, halve and core the grapes. Mix both with the walnuts and pour over the cabbage. Finely chop the tarragon, peel under the sauce, pour over the salad and mix.

Cauliflower salad

800 g cauliflower

some peppercorns

30 cl salted water

½ onion chopped

1 hard boiled egg

200 g yogurt

2 tablespoons rapeseed oil

2 tablespoons fruit vinegar

½ lemon, juice

1 teaspoon curry powder

salt, pepper

1 bunch chives

1 cm ginger root, freshly grated

Divide the cauliflower into small florets, wash them. Boil the cauliflower florets in the sieve insert al dente for five to ten minutes, remove and allow to cool.

Mix yoghurt, rapeseed oil, vinegar, lemon juice and curry, season to taste with salt and pepper. Mix the onion cube and finely chopped egg. Put the sauce over the cauliflower florets. Garnish the salad with chives.


: Use cauliflower florets raw.

Endive Salad with Oranges 2-3 tablespoons vinegar

1 tablespoon mustard

½ orange, juice

1 teaspoon beet syrup or honey

1 bunch of mixed herbs

2 tablespoons of oil

Pepper, salt

1 endive salad

1 onion

2 oranges

1 tablespoon coarsely chopped hazelnuts

Mix vinegar, mustard, orange juice and beet syrup, add oil slowly and stir well. Season with pepper and salt, add the chopped herbs underneath.

Wash endive salad, spin dry and separate into bite sized pieces. Peel oranges, dice and spread over the salad with the nuts. Add the sauce over the salad and mix well.

Celery with apples

1-2 lemons, juice

200 g yoghurt

2 tablespoons rapeseed oil

400 g celery

2 apples

pepper, salt

4 slices of pineapple

2 tbsp walnuts, chopped

Mix lemon juice, yogurt and oil.

Wash celery, clean, peel and grate or cut into thin strips. Add sauce, mix. Also grate apple or cut into strips, add. Cut the pineapple into cubes and garnish the salad with the chopped nuts.

Berry crème

150 g quark

200 g natural yoghurt

3 sheets gelatine

375 g berries mixed

little lemon juice

3-4 tbsp sugar

2 small treats

3 tablespoons wheat germ

Mix cottage cheese and yoghurt together. Soak the gelatine in cold water.

Heat a small portion of the berry purée in a pan (do not boil) and dissolve the gelatin in it.

Stir in the remaining puree, the lemon juice and the sugar. Soak in the fridge for one hour. Crumble the meringue and put it under the mass (meringue is baked protein and safe for pregnant women). Finally, mix in wheat germ.

Then let it rest in the fridge for another 1 hour.

Red pearls on apple crème

8 large apples

20 cl apple juice

1 tbsp lemon juice

1 vanilla bar

Sugar to taste

1 tbsp beetroot juice

10 c Cream

50 g Lean quark

2 tbsp wheat germ

Wash the apples, peel them and cut out small balls (about 16 pcs.) with the Parisian spoon. Boil the apple juice, lightly sweeten and color with the beetroot juice. Briefly poach the apple balls in it. Set

apple balls aside. Mix the rest of the apples with lemon juice and vanilla stick. If the nut is completely cold, maybe sweeten and put the whipped cream and cottage cheese underneath. Arrange in dessert bowls, garnish with the balls and the germs.

melon raspberry composition

1 ripe melon

400 g raspberries

1 tbsp sugar

1 tbsp cherry

2 tbsp wheat germ

3 tbsp ground, roasted hazelnuts

From the Cut melon into small balls and marinate in a bowl with the cherry.

Put the raspberries in a bowl and sweeten. Leave both covered for about 30 minutes.

Mix the seeds with the nuts and lightly sweeten.

Place the sprouts-nut mixture on a plate and arrange the fruit on top.

Chocolate pears

4 ripe pears peeled, halved and cored

2 tablespoons sugar

juice of a lemon

3 tablespoons wheat germ

4 tablespoons roasted hazelnuts, grated

3 tablespoons skim quark

1 P. vanilla sugar

sugar as desired

1 packet of chocolate powder

50 cl milk

Boil a syrup from the lemon juice, a little water and sugar and cook the pear halves in a soft, tender manner. Mix wheat germ and nuts with the cottage cheese and honey. Fill the cooled pears with the nut mixture and arrange with the filling against the bottom in a dessert bowl. Prepare the cream according to the instructions on the package and distribute it over the pears.

Immediately refrigerate and serve well chilled.

Immune-topped drinks for a snack

The quantities of the recipes are sufficient for 2 drinks.


: For diabetics, the following drinks are not suitable snacks! Orange Banana Drink 1 ripe banana

1 teaspoon ground hazelnuts

2 - 4 oranges, only juice

Peel the banana, cut into pieces and place in a high mixing jar

Add the ground hazelnuts and the orange juice. Mix everything finely.

Fruit mix with wheat germ

1 small apple

1 small banana

2 - 4 oranges, only juice

2 tablespoons wheat germ

1 Msp. Ginger powder

Peel and cut fruits , Mix all ingredients and mix vigorously in a blender or with a hand blender.

Melon drink with honey

300 g yoghurt

1dl mineral water

½ melon

3 tablespoons lemon juice

2-3 teaspoons honey

Peel melon and cut into pieces. Mix all ingredients and mix vigorously in the blender jar or with the hand blender.

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