Stuffed buckwheat pancakes with lamb and onion confit

🍽️ Target direction

Heart muscle support, iron & zinc supply for seniors

🌍 Cultural style & dietary type

Traditionally inspired | modernized | gluten-free | senior-friendly

🧬 Biochemical effect

• Goal: Strengthening of the heart muscle, anti-inflammatory effect, iron and zinc supply

• Mechanism: Lamb provides heme iron & zinc, turmeric & caraway have anti-inflammatory effects, buckwheat supports glucose balance

• Active ingredients: heme iron, zinc, curcumin, cuminaldehyde

🛒 Ingredients (for 1 serving)

ingredient	Crowd	Effect
minced lamb	80 g	Heme iron, zinc, heart-strengthening protein
Red onion (mild)	1 pc.	Quercetin, immunomodulatory
Turmeric (ground)	1/4 tsp	Anti-inflammatory, antioxidant
Caraway (ground)	1/4 tsp	Digestive, antispasmodic
salt, pepper	to taste	Taste, electrolyte balance
olive oil	1 tsp	Carrier substance for turmeric, heart-friendly
buckwheat flour	40 g	Gluten-free, energy-providing
Egg (organic)	1 pc.	binding, protein
Water	60 ml	Dough base
Fresh parsley	1 tbsp	Chlorophyll, cell protection

👨🍳 Preparation – step by step

1. Mix the dough from buckwheat flour, egg, water, and a little salt until smooth. Let it rest for 10 minutes .

2. Heat olive oil in a pan. Finely dice the onion and simmer for 5 minutes over low heat.

3. Add the minced lamb , season with turmeric, caraway, salt, and pepper . Cook for another 5–7 minutes .

4. Bake 1 large flatbread from the dough in a non-stick pan ( 2-3 minutes per side ).

5. Place the filling in the middle, fold the noodles or roll them up.

6. Sprinkle with fresh parsley and serve.

7. ⏱️ Preparation time: approx. 25 min

8. 🥣 Servings: 1

9. 🥶 Storage: fresh is best, max. 1 day in the refrigerator

🔬 Macro- & micronutrients (approx.)

Macronutrient	Crowd	Micronutrient/active ingredient	Effect
protein	20 g	Heme iron (lamb)	Blood formation, oxygen transport
Carbohydrates	25 g	Curcumin	Anti-inflammatory, cell protection
Fat	10 g	Zinc (lamb)	immune function, heart muscle regeneration

🧭 Recommended intake & coaching integration

• Time of day: midday (11:30–13:30)

• Combination: good with a fermented vegetable drink or lemon water

• Reset phase: ✅ Yes (adjusted)

• Target groups: Seniors with iron deficiency, feeling weak, need for regeneration

🛍️ Shopping list (for 1 serving)

• 80 g minced lamb

• 1 red onion (mild)

• 1/4 tsp turmeric (ground)

• 1/4 tsp caraway seeds (ground)

• 1 tsp olive oil

• 40 g buckwheat flour

• 1 egg (organic)

• 60 ml water

• 1 tbsp fresh parsley

• Salt & Pepper

♻️ Variants & Options

• Vegetarian: Lentil and millet filling with onion and turmeric

• Low histamine: Replace onion with spring onion, use fresh lamb directly

• Gourmet: Serve with pomegranate seeds and yogurt dip with mint