| Breakfast
P 32g, F 91g , C 22g 1 : 2.8 : 0.7, 1032 kcal
An egg omelette with green peas and a slice of egg white bread
(100g) with butter (30g). Unsweetened tea, with or without lemon.
Lunch
P 15g, F 56g, C 30g, 1 1 . 3.7 : 2.0, 686 kcal
Two pieces (150g) of sponge cake with a thick layer of butter (50g).
Coffee or tea (unsweetened).
Dinner
P 9g, F 72g, C 6g, 1 : 3.8 : 0.3, 706 kcal
One serving of ribs with one heaping spoonful of coleslaw covered
with a tablespoon of olive oil. No potatoes! For dessert: a cup
of coffee with a tablespoon (30g) of whipped cream.
Total for Day three
P 66g, F 219g, C 58g 1 :3.3 . 0.9 2424 kcal
OMELETTE WITH GREEN PEAS
P 18g, F 53g, C 9g 1 . 37 : 0 .5 580 kcal
Beat 3 yolks with a teaspoon of flour and a spoonful of sweet cream.
Beat 2 egg whites until stiff and then mix in with the yolk mixture.
Melt a tablespoon of butter (30g) on a frying pan, and then pour
on the mixture and fry. When the omelette is brown on the bottom,
flip over and fry the other side. Slide the omelette onto a warm
plate and add 2 tablespoons of canned peas, warmed in their sauce.
The peas may also be stirred into the yolk batter before frying.
Note: There are many possible variants to this amulet. For example,
a tablespoon of grated cheese, sliced wiener, chopped cold cuts
or liver, etc. can be added to the yolk batter. The batter can also
be poured onto melted bacon fat or lard evenly spread out in the
frying pan. A teaspoon of fruit jelly can also be spread on top.
EGG WHITE BREAD
P 11g, F 1.4g, C 12g 1 1.4 : 1.2, 213 kcal
Egg yolks are used more often in optimal nutrition than egg whites.
Instead of throwing out the egg whites, it is possible to freeze
them. When enough of them have added up, the following egg white
bread can be baked:
Butter a cake mould or bread pan thickly. Sprinkle breadcrumbs on
the butter.
Beat 20 egg whites (500g) with a pinch of salt until stiff. Then
slowly spoon in, while still mixing, half a cup (100g) of flour
mixed with 2 teaspoons of baking powder. Follow this with half a
bar (100g) of melted, cooled butter. After everything has been mixed,
pour into the cake mould or bread pan. Bake at about 160C for an
hour. Allow it to cool slowly in the turned off oven so that it
will not fall.
Note.. This bread does not have the best proportions between the
three major components; the ratio is 1 : 1.4 :1.2. This is why it
should be eaten with fatty meat or lard, or with a thick layer of
butter on it. No carbohydrates should be eaten with it.
SIMMERED RIBS
P 13g, F 48g, C 0
Divide 1 kg of ribs into servings of about 250 grams each. Lightly
salt and rub with pressed garlic, marjoram or basil and other herbs
and spices. Lay them in a bowl, close to each other, and keep cool
until the following day.
Heat a half a bar of lard (100g) until very hot on a frying pan.
Quickly fry the ribs on both sides, and put into a second saucepan.
Pour on any grease left in the frying pan, add a little bit of boiling
water and simmer until soft. The ribs should be so soft that the
meat easily slides off the bone.
COLESLAW
P 1g, F 10g, C 4g, 1 : 10 : 4, 110 kcal
Cut up 250 grams of sauerkraut. Add a little grated carrot and
one small, chopped onion (80g). Add herbs, pepper and caraway. Pour
on 3 tablespoons of olive oil and stir. Leave covered for an hour
for the herb flavour to mingle. No more than one spoonful of such
a salad is eaten at a sitting.
WHIPPED CREAM
P 4g, F 43, C 4g 1 : 10.7 : 1 345 kcal
For the cream to whip up well, it must be sweet, fresh and well
chilled. It cannot contain less than 30% cream. Take a glass of
cream 220 grams) and pour into a high mixing bowl. Add one teaspoon
of unskimmed powdered milk, 1 teaspoon of whipped cream stabilise,
flavouring extract (if desired) and a pinch of citric acid. Beat
until very thick. If we would like the whipped cream to keep its
frothiness for a long time, it is necessary to add gelatine. To
do this, pour one tablespoon of cold water onto a teaspoon of gelatine
in a non plastic cup or small container. When it has filled out,
put that container in a larger one containing boiling water and
allow the gelatine to dissolve. Add to the whipped cream just before
the end of the whipping.
SPONGE CAKE
P 14,8g, F 11 g, C 30g 1 : 0.7 : 2 281 kcal
Butter a cake tin thickly and sprinkle on breadcrumbs or ground
sponge cake. Beat 8 egg yolks with a tablespoon of sugar (20g) until
they become a cream. Separately beat 8 eggs whites until stiff.
Put the egg whites into the yolks, carefully add one cup (180g)
of flour and gently stir. Pour into the cake mould. Bake at 160C
until the surface is golden. Allow to cool gradually in the oven
after it has been turned off so that the cake does riot fall. The
sponge cake has too little fat, so it should be eaten with a thick
layer of butter (without jam). |
