Buckwheat Pancakes with Fresh Fruit
Ingredients for 5 small pancakes
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1 egg
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150 g buckwheat flour
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1 tbsp pumpkin seeds
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1 tsp baking powder
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Pinch of salt
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40 g oats
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2 tbsp quark (low-fat or full-fat)
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A handful of frozen fruit
Preparation:
Sift the buckwheat flour. Add the egg, pumpkin seeds, oats, baking powder, and quark. Add water until the batter reaches the consistency of pancake batter. Let it sit for 15 minutes to thicken slightly. Heat a non-stick frying pan over medium heat and pour in a spoonful of batter. Cook the pancakes over low heat and flip them once browned. Make 5 small pancakes with the batter.
Serve with a spoonful of quark and fresh fruit.
Nutritional value per pancake:
186 kcal
8 g protein
28 g carbohydrates
3 g fat
Grilled Sandwich with Eggplant and Tomato
Ingredients for 2 sandwiches
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1 small eggplant
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2 fresh tomatoes
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2 portions of spreadable cheese
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2 slices of cheese
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2 slices of ham
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4 slices of whole grain bread
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4 portions of light margarine
Preparation:
Slice the eggplant lengthwise into thin slices. Also slice the tomatoes thinly. Grill the eggplant slices in a pan on low heat until soft on both sides. Spread one slice of bread with some cheese spread, layer the eggplant, ham, and cheese on top, and cover with a second slice of bread. Toast the sandwich in a sandwich press or fry in a pan until golden brown and crispy.
Nutritional value per sandwich:
321 kcal
21 g protein
31 g carbohydrates
10 g fat