For these 3 recipes you only need 5 ingredients

Sometimes it is the simple things that leave a lasting impression. That also applies to cooking. Because to prepare a healthy meal, you don’t need hours of preparation or endless lists of ingredients.

Jamie Oliver proves this once again in his cookbook Jamie’s 5 ingredients kitchen: Quick & Easy (Dorling Kindersley publishing house, for 27 euros). His mission: to achieve a maximum taste experience with minimum effort.

20 favourable recipe ideas

You should always have these basics at home

The basic prerequisite for cooking simple recipes with as few ingredients as possible is the right basics. In other words: Ingredients that you need for almost any recipe should be kept in stock. This makes cooking a lot easier for you and shrinks your shopping list. Among the must-haves are:

  • Oil (virgin olive oil for dressings and vegetable oil for frying)
  • salt and pepper
  • Onions & Garlic

It is also worth adding a few basic items to the spice cabinet, such as paprika powder, curry, oregano, rosemary and thyme.

What do I eat if I don’t want to shop extra?

So kocht man günstig und gesund Pasta always works, so please always keep pasta at home © George Rudy / Shutterstock.com

If shopping is also becoming a stress factor, a few additional foods that can be stored in the freezer or pantry will help. These can be real life savers when your stomach growls and you want to cook a fixed post-workout meal. These include:

  • TK -vegetables (broccoli, spinach & co.) and herbs
  • rice, noodles, quinoa, couscous or lentils
  • Canned vegetables (kidney beans, chick peas, tomatoes)
  • Canned tuna

These 10 foods should be stashed!

What simple recipes can I cook with a few ingredients?

More than you know! Usually things have to happen quickly in the kitchen anyway – either the hunger is huge or time is short. Simple dishes with only three to five ingredients are perfect. True to the motto “less is more”.

When cooking, concentrate on the essentials: Few but fresh and healthy ingredients © VGstockstudio / Shutterstock.com

By the way, this motto also applies to finished products. Bagged sauces and canned soups contain lots of extra calories, plus unnecessary flavours, colourings & Co.

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Would you like examples of simple recipe ideas? Simply combine vegetables of all kinds with a high-quality protein source, such as eggs, fish or meat. If the meat is the focus of attention, you hardly need any carbohydrate-rich side dishes. But you can of course also opt for the combination of vegetables plus carbs (rice, couscous, etc.). For a quick, high-protein meal, eggs are suitable, which you can prepare as an omelette or scrambled eggs, for example.

3 simple flash recipes

Enough theory, now comes the (kitchen) practice: We have collected four simple recipes for you, which require little effort and only 3 main ingredients.

1. savoury salmon crêpes

This quick and easy low carb recipe will revolutionize your breakfast! Especially salmon lovers should urgently try the omelette variation with avocado.

Was für ein einfaches Rezept

Ingredients for 1 portion

  • 1 large egg
  • 1/4 avocado
  • 1 sprig of coriander
  • 2 tomatoes
  • 50 g smoked salmon

Plus Basic ingredients

  • salt and pepper
  • 1 TL vegetable oil

Preparation

  1. Beat the egg and whisk with a fork and season with salt and pepper.
  2. Heat the oil in a frying pan. Add the egg, tilt the pan back and forth so that it melts to the edge and then fry until thin as a wrap.
  3. Crush the avocado with a fork, chop the coriander, mix together and then spread on the wrap.
  4. Dice the tomatoes and spread them evenly with the smoked salmon. Roll up the wrap and serve.

How to slim eggs and bacon

2. pork tenderloin with sweet potato fries

Sweet potato wedges from the oven with pink roasted pork fillet. That’s all it takes for a delicious meal.

Zartes Schwein und knusprige Fries

Ingredients for 1 serving:

  • 1 large sweet potato
  • 1 pinch of paprika powder
  • 100 g low-fat curd
  • 2 TL Chives
  • 150 g pork fillet / pork medallion

Plus Basic ingredients

  • 1 EL vegetable oil
  • salt & pepper

Preparation

  1. Preheat oven to 220 °.
  2. Cut the sweet potato into finger-thick sticks. Mix in a bowl with half of the oil and the spices. Place on a baking paper (not too tight or on top of each other!) and bake for about 20-25 minutes, turning once.
  3. Mix quark with chives, salt and pepper.
  4. Heat the remaining oil in a frying pan, place the pork fillet in the hot (!) pan, reduce the heat.

    Fry on medium heat for about 2-3 minutes on each side, depending on the desired cooking point, then salt and pepper.

  5. Arrange pork tenderloin, chips and curd together.

That’s why sweet potatoes are so healthy

3. veggie zoodles with feta

Zoodles are not only a great pasta alternative for losing weight, but also easy to make.

Zoodles gehen einfach immer

Ingredients for 1 portion

  • 2 courgettes
  • 2 dried tomatoes in oil
  • 1 dash of lemon juice
  • 80 g feta
  • 1 TL Pine nuts

Plus Basic ingredients

  • 1 EL vegetable oil
  • 1/2 clove garlic
  • salt & pepper

Preparation

1. process the zucchini into “spaghetti” with a spiral slicer

2. heat the oil in a pan. Sweat the garlic for one minute while stirring, add the zoodles. Chop the tomatoes coarsely and add them to it.

3. season to taste with lemon, salt and pepper Crumble the feta, fold half into the Zoodles and place on a plate.

6 reasons to eat Zoodles more often

Say goodbye to long lists of ingredients. Simple recipes with few ingredients prove that less is sometimes really more. So you can cook healthy and fresh and still have all the fast food you need!

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