Smart Eating #3 Peru Englisch

EAT SMARTER, LIVE HEALTHIER: 

PERU: The world's culinary 

treasure house 

Smarter brunches: 

Easy recipes 

Eldora Barista Miriam: 

A visit to a 

Peruvian coffee plantation 

What we can learn from surfing

Don't diet. 

Just eat healthy.

We're taking you 

to Peru – at last! 

DEAR GUESTS, 

DEAR READERS, 

During the pandemic, cooking in your own 

home took on a new lease of life. As a result, 

awareness of freshly cooked food and quality 

ingredients has gained in importance. Suddenly, 

people were baking their own bread or subscribing 

tovegetable boxes from the nearest 

local farm. But there may still have been times 

when you wondered: "What on earth am I 

going to cook today?" 

Variety on the menu not only entertains 

your palate but is an elementary feature of a 

healthy diet, because different foods provide 

different nutrients. 

No country in the world holds such a wide 

natural variety of ingredients as Peru. Because 

of the many cultural influences which history 

has brought to Peru, the country has become 

established as the world's culinary treasure 

house and (before Covid-19) used to attract 

millions of food tourists every year. 

Back in 2019, we had already started to 

develop a "Smart Eating" special promotion 

with a Peruvian theme. Now, three years later, 

we are thrilled to be able to present it to you 

at last. 

I hope that this issue will give you a great 

deal of reading pleasure and that you will enjoy 

the exciting, colourful dishes – either at an 

Eldora Restaurant or by making the recipe 

at home. I promise you that these dishes are 

really different! 

Stay healthy! 

Christian Hürlimann 

Director of Eldora 

in German-speaking Switzerland 

& 

New take on the rules 

On menus and in recipes, the animal component 

(fish or meat) is always mentioned first, followed by 

the starch side dish and then the vegetables. For example: 

Grilled chicken breast 

with ají amarillo sauce, 

quinoa, cocoa beans & banana chip 

With "Smart Eating", vegetables account for 50% of the 

meal, and are therefore the main component and not 

merely a side dish. So, it makes sense to mention 

them first, doesn't it? That's what we thought. Which 

is why we'll be switching over starting with this edition 

of "Smart Eating". The new description will be: 

Quinoa with cocoa beans 

Grilled chicken breast, 

ají amarillo sauce & banana chip 

While this is a small, simple action, we are using it to 

send a message and get people to think about how our 

consumption of animal products is so taken for granted 

and how highly we rate it. 

Eldora's 

sustainability 

concept "Acts of 

Green" talked about 

excessive meat 

consumption in the 

last issue, which 

took "Climate" as 

its theme. 

See also: 

de.eldora.ch/en/ 

we-love-food/ 

promotions

16 

40 

SMART BRUNCHES 

84 >> TIME TO move: Surfing, a 

trendy sport that goes deep 

96 >> The top predator of Lake 

Titicaca 

PERU, THE WORLD'S 

CULINARY TREASURE HOUSE 

Contents 

100 >> Mixed potato salad 

102 >> Lomo saltado 

58 

INCA TRAIL 

84 

THE SURFING TREND 

SMART EATING 

8 >> The three pillars of a 

"smart" life 

10 >> The "Smart Eating" formula 

12 >> WELCOME TO PERU 

104 >> *May contain traces of 

Peru 

108 >> Prawn ceviche 

110 >> Quinoa with cocoa beans 

112 >> Stuffed sweet potato 

114 >> Coconut lime pie 

124 

14 >> Health's underlying principle 

16 >> Peru, the world's culinary 

treasure house 

116 >> Peruvian organic cocoa 

124 >> Vegan chocolate mousse 

126 >> Peruvian jungle coffee 

VEGAN CHOCOLATE MOUSSE 

38 >> The brunch problama 

40 >> Açai bowl 

136 >> Eldora Barista Miriam in Peru 

140 >> Pachamama 

42 >> Quinoa porridge 

142 >> Coffee banana cake 

146 

100 

MIXED POTATO SALAD WITH 

44 >> Bean egg toast 

46 >> Ají verde 

48 >> Acid/alkali spring clean 

58 >> TIME TO move: Inca trail 

62 >> Salt, the white gold of the 

Andes 

76 >> TIME TO relax: O sale mio 

146 >> TIME TO move: A bailar! 

152 >> TIME TO relax: Lamas and 

alpacas 

154 >> Now at the Eldora kiosk 

156 >> The last snack of the day 

158 >> Black bean spaghetti 

TIME TO MOVE: A BAILAR! 

TROUT FILLETS AND SALSA

8 9 

Smart Eating 

smart living 

Exercise 

Nutrition 

Relaxation 

NUTRITION, exercise and relaxation are the 

building blocks for health and vitality. 

Nutrition is an extremely personal 

topic. Very few of us are 

willing to subject ourselves to 

restrictive rules and limitations 

in the long term. Instead, we make 

more and more "tiny exceptions" 

from the latest hyped health trend 

until we finally give up on all 

our good intentions and end up 

right back where we started. 

Many years ago, we began thinking 

about how to break this cycle. 

Certainly not with another new 

diet. Quite the opposite: Eldora 

developed "Smart Eating" in response 

to all the fad diets and 

the concept of restriction, offering 

instead a nutritional approach 

focussed on enjoyment. 

"Smart Eating" makes healthy eating 

sexy! 

>> Finding the right mix of nutrition, 

exercise and relaxation so that 

you feel good and stay happy and 

healthy. 

>> Seeing health as a form of 

self-respect, not self-regulation. 

>> Not cutting out anything that 

makes you truly happy. Besides, 

it's not sustainable. 

>> Making healthy nutrition, 

exercise and relaxation enjoyable. 

>> Striving for a healthy balance that is 

realistically 

achievable in the long term. 

>> Mindfully observing what is 

happening in one's mind 

and body.

10 

You have probably seen 

this logo at your 

Eldora restaurant. 

It represents Eldora's own 

healthy eating concept. Some 

restaurants offer "Smart 

Eating" as a daily menu line; 

others highlight certain 

"Smart Eating" dishes on the 

menu or particularly healthy 

products in the snacks and 

extras section. 

We have also expanded this 

nutritional concept into a 

special promotion. At the 

same time, we are publishing 

this magazine, in which 

we address topics such as 

nutrition, exercise and 

relaxation. 

"Smart Eating" makes 

healthy eating sexy. 

"Smart Eating" is sexy. 

>> The dishes look great, feature creative 

combinations of colours and flavours, bring the 

best products to your plate and simply taste 

delicious! 

"Smart Eating" makes you sexy. 

>> Good food = good mood! Light dishes keep you 

feeling fit throughout the day and give you lots 

of energy. This puts you in a good mood and 

gives you a sexy aura! 

"Smart Eating" is simple. 

>> You no longer need to ask what and how 

much you "should" eat for lunch. Counting 

calories is also a thing of the past. We offer you 

the perfect, healthy meal. 

>> "Smart Eating" dishes are designed for individuals 

who work in sedentary jobs. They keep 

you satisfied and give you power. 

>> You can also look for the logo in Eldora's 

range of snacks and extras. 

"Smart Eating" 

is good for you. 

>> "Smart Eating" dishes contain 

just 500 to a maximum of 600 

calories. 

>> "Smart Eating" meals contain 

everything your body needs. 

No more, no less. But, most importantly: 

the RIGHT STUFF – namely, a balanced 

and fresh diet. 

>> We use products with high nutritional 

value. The dishes are rich in vitamins and 

minerals, and high in fibre. 

>> Instead of using lots of salt, we season our 

food with fresh herbs. We use natural sweeteners 

like Stevia instead of refined sugars. 

>> Each dish contains only 15 grams of fat, 

equivalent to one tablespoon. 

>> We take plenty of time to prepare the dishes 

using especially gentle cooking methods 

and 

choose methods of preparation that offer maximum 

flavour without a lot of added fat. 

"Smart 

Eating" 

is not a 

diet! 

50% 

VEGETABLES, SALAD, 

FRUIT 

We know what we're doing. 

>> We have many years of experience with different 

nutritional concepts that we have introduced 

for our customers. 

>> "Smart Eating" is based on the Swiss food 

pyramid and follows the guidelines of the Swiss 

Society of Nutrition. 

11 

25% 

PROTEIN, plant- 

or animal-based 

25% 

CARBOHYDRATES

12 13 

"Nada te mueve más 

que una mesa vacía.” 

Peruvian proverb 

Nothing moves you mor e 

than an empty table.

14 15 

Health's underlying principle 

One thing above all has always been needed for a healthy 

world: VARIETY, also known as diversity. That applies not 

only to the animal and plant kingdoms, but also to human 

beings and society with all its cultures. Peru's cuisine 

shows that great things can be created by combining the 

widest possible variety of ingredients and influences. 

Variety is good for you. This also applies to nutrition: you only live a 

healthy life if you eat a varied diet. Everyone knows that this doesn't 

mean switching from pizza to burgers to French fries. But sticking to a 

diet of broccoli for weeks is neither smart nor at all enticing. No single 

natural food contains all the nutrients you need in one. That's why we 

need diversity in our diet. For our organism, for our well-being and 

above all for our senses as well. 

LAND OF MEGADIVERSITY 

For this reason, in this issue we will explore a country that fascinates 

with its natural and culinary megadiversity: Peru. 

At this point, many of you will be thinking, They eat guinea-pigs there, 

don't they? True. "Cuy" is one of the country's specialities and it is on 

the menu in Peru. However, an equally fascinating fact is that around 

4,000 (!) varieties of potato grow on Peruvian soil, some of them even 

at an altitude of 5,000 metres. To compare: in Switzerland, 11 varieties 

of table potato (potatoes for human consumption) are cultivated. 

Peru's overwhelming variety of ingredients and cultural influences naturally 

also makes for a wide variety of dishes. Peruvian cuisine is a joy 

for us, with exciting flavours and unexpected fare – even if we prefer 

not to sample the guinea-pig.

16 

Peru, the world's 

culinary treasure house 

Foodies, gastronomes, critics, bloggers, trend scouts 

and trendsetters: today's food scene looks to Peru. 

Peruvian food from the street food grill to haute cuisine 

shows itself off as intensely aromatic, brightly 

coloured and a bit crazy. Two restaurants in Lima are 

on the list of the world's top ten restaurants. Peru is 

increasingly developing into 

the global flavour lab and 

attracting food tourists 

and chefs from all over the 

world. The reason is the 

INCREDIBLE VARIETY o f 

simply everything that comes 

together in Peru ...

18 19 

"Unless we love the 

earth, we will never find 

a place in heaven." 

Peruvian proverb 

The country 

From sea level to the 

highest mountain at 

6,768 metres above that 

level (Nevado Huascarán) 

and deep into the Amazonian 

rain forest, Peru lies in 

three landscape zones with 

radically different climatic 

conditions. This leads to 

an especially wide variety of 

species and biodiversity. 

COSTA (COAST) 

To a large extent, the costa is a coastal desert. 

The Atacama Desert, thought to be the driest 

region in the world, starts in the south of Peru 

on the border with Chile. Southwards from 

Lima, the capital city, the land can therefore 

only be farmed along river oases flowing from 

the Andes. The Peruvian Pacific coast is one of 

the richest fishing areas in the world, making 

Peru the second-largest fishing nation after 

China. 

SIERRA (ANDES, HIGHLANDS) 

The Sierra rises upwards from behind the narrow 

ribbon of coast. The Andean mountain 

ranges are interspersed with long valleys, 

where rivers flow from the Andes' springs towards 

the Amazon and the coast. The landscape 

stretches from hills rich in vegetation 

and enjoying moderate temperatures in the 

north across steep mountain massifs with 

eternal snow and ice at altitudes over 6,000 

metres in Central Peru to the high plain (Altiplano) 

around Lake Titicaca in the south. 

SELVA (RAIN FOREST) 

The selva starts to the east of the Andes. The 

transition is gradual, there is a tropical 

mountain forest. Annual rainfall can be up 

to 3,800 mm (almost four times more than in 

Switzerland). The Peruvian rain forest is dense 

and almost impenetrable. The rivers that flow 

long distances to the Amazon are the only 

traffic arteries through the wide forest areas. 

They are still populated by many indigenous 

peoples.

20 21 

There are always 

times on the job 

when you think 

alpaca shepherd 

in Peru 

would really have been a 

better career choice.

22 23 

Farming excellence 

In addition to the natural conditions, the 

huge choice of ingredients can also be 

attributed to the Peruvian farmers, who 

cultivate wild plants, preserve species 

and experiment with new hybrids. 

Agriculture 

The different landscape 

and climatic zones are 

also responsible for the 

huge diversity of ingredients 

and opportunities 

for agriculture. There 

can hardly be a fruit or 

vegetable that doesn't 

grow somewhere in Peru. 

And there is always something 

being harvested. 

Costa: Because of the artificial oases fed by 

river water from the Andes, sugar cane, rice, 

bananas, avocados, mangos, papayas and 

passion fruit thrive. 

Sierra: Perfect conditions for the cultivation 

of cereals, maize and innumerable potatoes 

prevail in the Andes. Because of complex irrigation 

systems and terracing, some varieties 

grow at an altitude of 4,000 metres. Many 

varieties of herbs also come from the Andes. 

The forests on the eastern slopes of the Andes 

have a temperate tropical climate – in addition 

to tropical fruits, coffee and tea are cultivated 

there. 

Selva: Here are to be found tropical fruits, 

manioc, palm fruits, chilli peppers, rice, cocoa 

and innumerable wild and endemic (only occurring 

in one specific area) food plants, not 

all of which are known as yet. A large variety 

of fresh water fish is also available on the 

menu.

24 25 

Cultural influences 

No country has a cuisine 

19 TH CENTURY: 

China 

which has been so heavily 

When slavery was abolished from the 1850s 

influenced by history and 

immigration as Peru. 

UP TO THE 16 TH CENTURY: 

Incas 

onwards, the Spaniards brought great numbers 

of Chinese contract labourers to Peru. 

Their greatest culinary influence is the wok as 

a technique for preparing food. Their most 

famous dish is lomo saltado: potatoes, chillies 

Amazonian 

cuisine 

Incas were familiar with more food products 

and pisco are combined in the wok with soy 

than any other culture of their era and had no 

sauce and rice. It is the perfect example of 

famine problems. They built terraces into the 

steep slopes to enlarge the area for the cultivation 

of their countless varieties of tuber. 

Peru is considered to be the original home of 

the potato. 

fusion cooking. (see Chifa cuisine) 

Nikkei 

Fusion 

cuisine 

Chifa 

Fusion 

cuisine 

16 TH CENTURY: 

Spain 

Spanish conquerors founded the Viceroyalty 

of Peru with the capital city of Lima in 1542. 

Their culture influenced the language, religion 

and cuisine. In addition to coriander, which is 

an essential ingredient nowadays in virtually 

every Peruvian dish, they also introduced beef 

cattle and hens and revolutionised the Inca 

cuisine with milk and eggs. 

Italy 

At the same time, Italians also emigrated to 

the country, with pasta, Parmesan and panet- 

Cocina 

criolla 

peruana 

Inca 

Andean cuisine 

Africa 

African slaves also came to Peru with the 

Spaniards. Often, they were only able to cook 

with substandard ingredients such as offal. 

They used the recipes and spices from their 

tone in their bags. The panettone is now 

Peru's most popular Christmas bake. Around 

20 million of them pass over shop counters 

every year. 

Japan 

cocina 

novoandina 

home to make creative dishes. The most 

At the close of the 19 th century, a small number 

famous example of Afro-Peruvian cuisine is 

of Japanese came to Peru to work on the sugar 

"anti cuchos", skewers of grilled cow heart, 

plantations. Today, around 100,000 Peruvians 

which are obtainable anywhere in Lima and 

are of Japanese extraction. The influence of 

are most frequently enjoyed in the evening. 

Japanese culinary arts, particularly on fish dishes, 

was and is enormous. (see Chifa cuisine)

26 27 

tiradito 

Tiradito is a Nikkei fusion cooking dish. 

Japanese salmon sashimi is drizzled with 

Peruvian ají amarillo sauce. It goes with 

chuclo (white, sweet Andean maize) 

and lime, originally introduced by the 

Spaniards. 

Regional and fusion cuisines 

If all the different characteristics 

of the country 

and agriculture are combined 

with the many immigrant 

influences, a dizzying number 

of regional and fusion 

cuisines are obtained, which 

go on developing over the 

years. They are what makes 

Peru the diverse, seductive 

food paradise that is loved 

all over the world. 

cocina criolla peruana 

The original inhabitants of Peru integrated the 

ingredients and cooking techniques of the 

Spanish colonial settlers (Creoles) and the African 

slaves into their cuisine. Peruvian criolla 

cuisine is mainly to be found in Peru's coastal 

and central regions, where the early immigrants 

first settled. It is still the everyday cooking 

of Peru to this day. Typical dishes: ceviche, 

anticuchos, ají de gallina 

Chifa fusion cuisine 

Chifa is the fusion of Chinese dishes with 

Peruvian ingredients. It is characteristically 

prepared in a wok, the simple concept of 

which was received by Peruvians so to speak 

with open arms. A hearth, a pot, fresh ingredients 

– that's all that is needed. You will find 

chifa restaurants and street stands everywhere 

in Peru. Typical dishes: lomo saltado or tallarin 

Nikkei fusion cuisine 

Nikkei cuisine was produced by the marriage 

of fresh, flavoursome Peruvian ingredients 

with the elegant art of Japanese cooking. The 

exciting feature lies in the contrast between 

the two cultures: the minimalistic and orderly 

characteristics that define Japan and the colourful 

and chaotic features that could be used 

to describe Peru result in a unique, harmonious 

fusion. The common element lies in the 

importance which both cultures attach to 

fresh fish. Typical dishes: tiradito, pancayaki 

Andean cuisine 

The cuisine of the Andes is traditionally based 

chiefly on maize, potatoes, quinoa and a variety 

of other tubers. In this region, alpacas and 

guinea-pigs are still eaten to this day. The 

most famous dish is called pachamanca. On 

public holidays or at social events, a pit is dug 

in the earth. Meat, potatoes, vegetables and 

herbs are then cooked slowly on hot stones. 

cocina novoandina 

Peru's star chefs are modernising Inca cuisine, 

see page 32. 

Amazonian cuisine 

In Peru's rain forests, there are many dishes 

based on freshwater fish, which are combined 

with yucca, palm hearts and plantains. However, 

river snails, tortoises and frogs are also 

on the menu. The rain forest is a treasure 

house of fruit, and the range of fruit and vegetables 

is immense. However, reaching these 

treasures of the impenetrable jungle is a difficult 

business.

28 29 

Love of food 

The huge market halls of the 

big cities and the numerous 

street markets pulsate with 

life. Visiting the market 

involves bargaining, laughing, 

chatting, sometimes even 

dancing – and definitely 

having something to eat. 

You see the overwhelming variety of ingredients 

at a glance at the Peruvian markets – or 

possibly not, because the very large markets 

are divided into large sections. Where there is 

food, cooks are not far away. Street food 

stands, cookshops, sandwich bars, cevicherias 

and huariques are to be found on every corner. 

Huariques are small restaurants which are 

often famous for their specialities. The jealously 

guarded recipes have been passed down 

for generations and secure the families' income. 

The dishes are simple, but freshly cooked 

from fresh ingredients. Almost everything is 

eaten with lots of ají sauce. Ají is the collective 

term for peppers. They give the food its 

popular hot tang and powerful aromas. Of 

course, ají are also available in hundreds of 

varieties, colours and degrees of heat.

30 31 

When you have 

a conversation in 

Peru, the subject is 

bound to come up: 

"What have you had 

to eat, where did you 

eat, how good was 

it and what are you 

going to eat 

later?”

32 33 

cocina Novoandina, the 

Peruvian food revolution 

A wealth of fresh foods, 

delicious dishes and unusual 

ingredients: how come Peru's 

cuisine remained undiscovered 

for so long? And what 

results has the global campaign 

produced? 

Peru has difficult times behind it: the country 

was devastated by bomb attacks, kidnappings 

and power cuts. Poverty was widespread, 

hardly anyone went to a restaurant. The Andes 

and the Amazon region were also associated 

with dangers and were avoided. 

If you wanted to become a chef, you had to train 

abroad – something which, however, only the 

wealthier families could afford. Gaston Acurio, 

now a star chef, had this good fortune and he 

used it, because he had a decisive role to play 

in the development of cocina novoandina. 

When he returned to Peru from Paris in the 

mid 1990s, he wanted to give something back 

to his country. He took a very close look at the 

traditional foods of the Andean region and 

decided they were good, but a little tired. He 

adapted the dishes, made them more modern 

and healthier so as to take them up to international 

standard. He wanted to export Peruvian 

cuisine; it was to be made as world famous 

as Italian food. 

His vision: by 2020, there would also be a cevicheria 

in every location where a Starbucks or 

a McDonald's was to be found. Gaston Acurio 

revealed his strategy in an interview: "First of 

all, you draw attention with high-end haute 

cuisine. As soon as you've created trust in the 

quality of Peruvian cuisine, you can say, "Hey, 

try my burger as well!" 

A world full of cevicherias didn't work out in 

2020, but after all, Acurio was not just concerned 

with achieving an export hit. He had 

realised that Peru's food and its biodiversity 

had the strength and power to... 

• revitalise Peru's image 

• make the country attractive to tourists 

again 

• negotiate fair conditions for farmers and 

fishermen 

• make market access easier for small 

farmers 

• combat poverty 

• enable training for young people 

The Peruvians now understand that their food 

is not just good, but excellent, and they are 

proud of it. Young people worship top chefs 

like football players and are desperately keen 

to embrace the profession of chef themselves. 

Today, there are 40 cookery schools and cooking 

classes in Lima for all classes of society, 

subsidised in some cases. Many of these cookery 

schools teach the concept of cocina novoandina. 

In 2007, the gastronomy association Apeca 

was founded with the aim of creating fairer 

and more efficient structures in the food 

chain. 

Promising future 

Lima's food scene is booming and has become 

a great success. To keep it that way, Peru's 

avant-garde chefs regularly go on expeditions 

all over the country in search of unknown ingredients 

and old, long-forgotten recipes into 

which they can inject new life. 

Professional chefs are also doing more and 

more for the creative development of the 

chifa and Nikkei fusion cuisines. And the next 

trend is already on the rise in the form of Amazonian 

cuisine.

34 35 

From 2012 to 

2019, Peru was 

honoured with gold 

every year in the 

World Travel Awards 

as the "World's 

Leading Culinary 

Destination”. 

1 million 

food tourists 

visited Lima 

every year 

(before 

Covid). 

In the past 

20 years, the 

number of cevicherias 

has 

risen from 200 

to 20,000.

36 37 

The temptation factor 

Peru's culinary sector is booming 

because a traditional, good cuisine 

has been modernised. Light dishes 

with tons of flavour have been 

created from a wide variety of fresh, 

regional ingredients and vibrant 

spices. At the same time, they have 

dug deep into the aroma chest and are 

playing with the entire spectrum of 

smoky, salty, sweet, hot, fruity and 

creamy. 

The result is healthy and varied food 

that is fun and really satisfying. 

And all of a sudden, the question of 

"comfort food or healthy eating?" no 

longer arises, because they are one 

and they same thing. 

That's smart! 

Let's take vegetables 

first. Everything else is 

a side dish. 

Quinoa and cocoa beans 


pepper sauce & banana chip 

Recipe 

p. 110

38 39 

Brunch 

A brunch is a leisurely 

affair and a 

wonderful opportunity 

to enjoy a big 

problama 

spread. What's more, 

it's allowable and 

even recommended to eat a hearty meal in the morning. 

So you invite friends and family and serve up 

a feast. Then it happens all over again... 

The 

The sideboard is groaning under the weight of all the 

tempting fare: croissants, jam, waffles, bacon, eggs, 

Bircher muesli. Aahs and oohs echo through the room, 

there's a brief scramble to get plates and a good place 

in the queue, finally everyone tucks in merrily. 

One and a half hours later, and the brunchers are 

chewing listlessly on the smoked salmon. Half-empty 

muesli bowls have been pushed aside, quiet groans are 

heard. The barley soup hasn't even been served when 

the oven beeps. The gratin is ready. 

Does it sound familiar? The brunch problama. You're full 

up much sooner than you want to be. You then have to 

decide either to hoist the white flag and disappoint the 

host, or you "battle" on, although you really don't 

have any more room. 

Of course it's healthier to stop eating when you've had 

enough. But it's still a bit of a shame when there would 

have been so many more delicious things to sample 

(quite apart from the ethical and ecological issues 

about over-eating and leftover food). 

Unfortunately, most of the classic dishes we eat for breakfast 

are heavyweights which you only eat in small portions. 

Then, the body has enough nutrients and switches 

to "full". These dishes are therefore not suitable for a 

brunch with a wide variety of choice. 

Our tip: think about planning your next brunch with 

light dishes. Chicken breast slices instead of salami, crispbread 

and maize wafers instead of croissants, and fruit 

salad instead of creamy Bircher muesli. 

In the following pages, we present Peruvian- 

inspired lightweights that will keep the aahs and 

oohs at your brunch going for longer.

40 41 

GLUTEN-FREE 

VEGAN 

GLUTEN-FREE 

Acai bowl 

Makes 4 servings 

• 300 g plain coconut yoghurt 

• 3 bananas 

• 300 g blueberries, fresh or 

frozen 

• 2–3 tsp acai powder 

VEGAN 

LACTOSE-FREE 

TOPPING 

• 1 apple 

• 1 banana 

• 10 g dried coconut slices 

• Roasted pecan nuts, granola, 

cocoa nibs, physalis, peppermint 

leaves 

›Place all the ingredients for the acai bowl 

in a blender. Blend until smooth and 

divide between four bowls, garnish with topping 

to taste and serve immediately. 

Acai protein 

smoothie 


• 2 bananas 

• 150 g blueberries 

• 3 dl coconut milk 

• 3 tbsp acai powder 

• 1 tbsp maple syrup 

• 4 lemon balm leaves 

Now available from 

Eldora takeaway 

›Place all the ingredients in a blender and 

blend until smooth. Pour into glasses and 

serve.

42 43 

Quinoa overnight 

porridge 

with mango and 

passion fruit 

VEGAN 

LACTOSE-FREE 


• 200 g quinoa flakes 

• 2 dl water 

• 2 dl almond milk 

• 1 pinch of cinnamon, ground 

• 1 pinch of cardamom, ground 

• 1–2 tbsp maple syrup or honey 

TOPPING 

• 1 ripe mango 

• 2 passion fruits 

• 2 tbsp pomegranate seeds 

• 2 tsp cocoa nibs 

• 1 tbsp coconut flakes 

›Mix the quinoa flakes with the water, 

almond milk, cinnamon and cardamom 

and leave to soak in the refrigerator overnight. 

Peel the mango and cut the flesh from the 

stone. Cut half into small cubes, blend the remainder 

to a purée. Stir the quinoa overnight 

porridge with a spoon and, depending on the 

consistency, add a little almond milk. Sweeten 

with maple syrup to taste and divide the mixture 

between four bowls. Garnish the bowls 

with the mango purée, mango cubes, passion 

fruit, pomegranate seeds, coconut nibs and 

coconut flakes. 

Now available from 

Eldora takeaway

44 45 

Toasted bread 

with beans 

& poached egg 


• 4 slices of wholemeal bread 

• 1 tbsp olive oil 

• 1 dl white wine vinegar 

• 4 organic eggs 

• 120 g lima beans or broad beans, cooked 

• 1 avocado, sliced 

• 1 bunch of rocket 

• 40 g feta cheese 

• 1 bunch of coriander 

• 1 pepperoncino, chopped 

• 3 tbsp "Smart Eating" ají verde (see next page) 

VEGETARIAN 

›Boil 1.5 l water and vinegar in a pan, reduce the heat. Break the 

eggs individually into a cup, slide them carefully into the simmering 

water and leave to stand for approx. 4 min. Remove the poached 

eggs with a skimming ladle and drain. 

Warm the beans in a frying pan, sprinkle a little coriander over. 

Heat the oil in a frying pan, toast the slices of bread on both sides and 

place them on the plates. Arrange the beans, avocado, rocket and 

poached eggs on top. 

Scatter over the ají verde, crumbled feta cheese, microgreens, pepperoncino, 

coriander leaves and freshly ground pepper.

46 47 

Ají Verde is normally served with fried chicken, grilled 

meat, rice and beans, but it is also a perfect accompaniment 

to eggs, potato salad or anything that can do with a little 

extra flavour. 

We found out one thing in the search for the perfect Peruvian "ají verde" recipe: 

Every restaurant and every Peruvian has their own version! 

No two taste the same, but they all have certain things in 

common: coriander, pepperoncino, garlic and mayonnaise. Some 

people add vinegar instead of lime juice, some use quark 

cheese instead of mayonnaise, others use ají amarillo (which 

is not easy to find here) or even add a little mustard or 

red onions. 

We think our smart version with a little bit of Parmesan is a 

super variant, and not only for low-calorie eaters. 

Ají verde 

"Smart Eating" 

" 

Makes approx. 400 g 

• 300 g low-fat quark cheese 

• 1 clove of garlic 

• 1 bunch of coriander 

• 1–2 green pepperoncini 

• 1 lime 

• 20 g Parmesan, grated 

• Salt 

›Remove the seeds from the pepperoncini, roughly chop all the 

coriander including stalks, squeeze the lime. Place all the ingredients 

in a blender and blend until the sauce is smooth and creamy. 

Season with salt. The sauce will keep in the refrigerator for up to a 

week.

48 49 

Spring 

Spring 

clean ing 

clean ing 

Whether detox or fast, springtime 

invites you to do your spring cleaning 

inside as well as out. This year, 

we're declaring war on hyperacidity 

after the dull winter months and 

restoring our alkaline balance.

50 51 

What do you think: is a lemon alkaline (basic) or 

acidic? When you put the question that way, it is 

of course alkaline. In fact, it creates alkali, or 

alkalises, but more on that subject later. So the 

taste of a food doesn't actually tell you anything 

about its pH value. However, the pH value tells us 

a lot about our well-being. 

A balanced alkali-acid level is important for our metabolism. And our 

metabolism, in turn, is important for just about everything that happens 

in our body. 

The acid-alkali ratio is determined by the pH value, which indicates on 

a scale of 0 to 14 how acidic (0–6.9) or alkaline (7.1–14) an aqueous 

solution is. 7 is neutral. 

Our blood has a pH value of 7.36–7.44 and is therefore alkaline. The 

low tolerance range shows that the value can only fluctuate to a very 

small extent. 

The acid-alkali balance is influenced by: 

• Nutrition (alkalising or acidising foods) 

• Stress 

• Extreme physical strain 

• Lack of exercise 

• Too little liquid intake 

• Medicines 

THE NATURAL BUFFER 

Because this balance is so important, the human body has various 

buffer systems in the lungs, kidneys, liver, skin and intestine which can 

absorb pH fluctuations and excess acid effectively. However, if a person 

is chronically hyperacidic because of the wrong diet, stress and

52 53 

"Diseases don't befall us out of the 

blue; they develop from day-to-day 

sins against nature. When these 

accumulate, they break out without 

warning." HIPPOCRATES 

In the spring, 

the supply of 

seasonal vegetables 

and herbs goes up again. 

The riper they are, 

the more alkalising 

they are. So go for 

the alkalis! 

little exercise, there comes a time when the buffer systems are overloaded. 

In that situation, the acids are stored in the connective tissue and fat 

cells. In addition, alkaline mineral reserves are drawn from the bones 

(sodium, potassium, calcium, magnesium and iron). It's known as 

demineralisation of the bones. You will realise that it isn't good for 

you. 

However, before it ever gets that far, the excess strain on our organs 

due to hyperacidity can cause many problems: 

• Exhaustion, sleep problems 

• Headaches 

• High blood pressure, nervousness 

• Intestinal problems, kidney stones 

• Rheumatism, gout, osteoporosis 

• Lack of elasticity in the skin and connective tissue 

• Sluggish metabolic processes, weight gain 

ALKALINE DIET 

With an alkaline diet, we don't change our pH directly, but supply our 

body with alkali-generating foods. The acid-alkali level can then be 

held in balance without putting a strain on the organs. These foods are 

anti-inflammatory and anti-oxidant, have a high vitamin and mineral 

content and are, of course, natural. They are primarily plant-based 

foods.

54 55 

However, in our traditional Western diet, salads and vegetables are still 

considered "side dishes", and the plate is predominantly filled with 

meat and cereals. This makes our food primarily acidifying. If permanent 

stress and lack of exercise are added, we soon become hyperacidic. 

However, it would be wrong to say that all acidifiers are "bad" per se. 

Quite the reverse in fact: there are important acidifiers such as pulses 

or certain nuts which supply us with valuable fibre and plant-based 

protein. An exclusive diet is rarely healthy in the long term. Variety is 

good for you! However, it depends on the right foods and their proportions. 

Yet again, the usual suspects are on the "Don't" list ... 

THE RIGHT PROPORTIONS 

80% alkalisers 

Potatoes, squashes, fruit and vegetables, leafy salads, fresh 

herbs, sprouts and shoots, mushrooms, almonds 

Alkaline 

super 

food 

20% good acidifiers 

Cereals, pseudocereals, pulses, nuts, green tea. From organic 

production and in small quantities: meat, fish, eggs, 

cheese, dairy products, tofu, cocoa 

Bad acidifiers: avoid 

Fast food, ready-made products, sausages and charcuterie, 

alcohol, coffee, vinegar, heavily industrially processed 

foods, sugar, white flour products, carbonated drinks 

Neutral 

Vegetable oils, organic butter, cream, still water 

The healthy 

Smart Eating 

plate with its 

50/25/25 principle 

is ideal for an 

alkaline diet. 

E.g. 50% vegetables (alkalising) 

25% potatoes (alkalising carbohydrates) 

25% organic meat (acidising protein)

56 57 

Machu Picchu

58 59 

move 

TIME TO 

A trip to Peru has to include 

a visit to the legendary 

Stairway 

to heaven 

Machu Picchu. The mysterious 

ruined Inca citadel is 

situated at an altitude of 

2,430 metres. Following the 

Incas' path up to the "old 

peak" makes the visit an 

experience. However, thew 

Inca Trail is definitely 

a challenge. 

Sheltered by jagged rock walls, at the foot of 

which the Urubamba river rushes through 

dense jungle thicket, Machu Picchu lies on a 

remote high plateau 2,430 metres up. The 

best known route to it is the "Camino Inca" 

(Inca Trail). It takes around four days to walk 

the Inca Trail. The 43-km-long stretch crosses 

three mountain passes (4,198 m, 3,998 m, 

3,700 m). You sleep in tents in spartan camps. 

In no way a Sunday afternoon stroll, the way 

up to the old Inca city is genuinely strenuous 

and difficult. Hundreds of stone stairs, hacked 

into the steep mountain wall at cynically irregular 

intervals, lead to the top and down again. 

It is really difficult to strike a rhythm, so trembling 

knees and painful thighs are inevitable. 

However, the landscape and ultimately the 

view over the cloud-covered ruins and mountains 

of Machu Picchu are worth all the effort. 

By the way: since pack animals on the trail 

have now been prohibited, the entire (!) 

camping equipment (sleeping tents, kitchen 

tent, tables, chairs, cooker, gas bottle and 

food) is carried by human porters. To protect 

the porters' health, they are "only" allowed 

to carry 20 kg of luggage nowadays. This is 

actually checked at control points en route.

60 61 

Climbing stairs 

Power workout for legs and posterior 

It doesn't necessarily have to be thousands 

of irregular Peruvian stone steps every day, 

but climbing stairs is always a good idea. 

You can incorporate it into everyday life and, 

in totally classic mode, take the stairs 

instead of the lift or escalator, or add a 

steps workout to your jogging route. 

It is thought to be THE calorie-killer on the go, 

for example before work or after the lunch 

break: climbing stairs. Whenever there is a 

choice between the lift and stairs, fitness-conscious 

people will always advise the latter. Because 

when you climb stairs, a lot of muscles 

are used simultaneously – calves, thighs, bottom 

and (if you walk tall!) stomach. Your 

blood flow and therefore your entire circulatory 

system are stimulated, making you alert. 

Tip: Start small, e.g. with one floor a day. 

Build up gradually, because every step 

strengthens the muscles, stimulates the metabolism 

in the knees and therefore even prevents 

osteoporosis. 

But don't overdo it, particularly if you have 

problems with your knees. Major forces are 

exerted on your bones when you climb stairs, 

around two to three times your body weight. 

CARDIO 

Even when you go up stairs normally, you notice 

how fast your heart beats and that you 

even get out of breath. This is because the 

cardiovascular system is revved up considerably. 

In other words: every time our feet take 

the stairs, it strengthens the heart. To keep 

the pulse rate high for a fairly long while, run 

up the stairs as fast as you can and then walk 

down again slowly. It's important to approach 

this task in a coordinated way despite the 

high speed. Otherwise you could stumble – 

painful! 

STAMINA 

If you want to take it easier and climb longer 

stairways instead, you build stamina and simulate 

your metabolism. An insider's tip for 

Zurich: climb the stairs up to the Enge Church. 

MUSCLES 

Going up and down stairs uses the muscles in 

the bottom, calves and thighs. The front foot 

takes the biggest strain when mounting stairs; 

we are exerting pressure upwards and not 

forwards as usual, which requires more muscle 

power. The more intense the movement, 

the greater the strain. Going down stairs also 

strengthens the musculo-skeletal system. The 

leg muscles have to brake; this takes real 

strength and exercises the thigh muscles and 

knee joints in particular. You must stop 

straight away if you get pains in your knees. 

Regular stairs with 

TAUT REAR 

at least ten steps 

are best for this workout. 

It's great exercise for a taut bottom when you 

go up stairs two or three at a time. Jog back 

down again at an easy pace. 

move 

TIME TO

62 63 

The 

white gold 

of the Andes 

They remind you of an abstract 

painting by Piet Mondrian: the huge 

salt pans of the Salineras. More 

than 3,000 of them cling closely 

to the steep slopes of the Urubamba 

canyon, also known as "the sacred 

mountain of the Incas". It lies in 

the south of Peru, 3,3480 m above sea 

level. That makes the Salineras the 

highest salt farm in the world.

64 65 

The Incas created this feat of engineering 

just short of 1,000 years ago. 

Since no monetary currency was 

known at the time, salt from the 

mountains was a valuable means of 

exchange. The indigenous people had a strong 

sense of community and social justice, so the 

pans were shared among the valley's inhabitants 

– a little bit of wealth for everyone. Even 

today the salt pans do not belong to a company, 

but to a large number of local farmers. 

The salt water comes from one single hot 

mountain spring. The sophisticated canal system 

conducts it into the 30-cm-deep, fivemetre-wide 

pans – just as it did 1,000 years 

ago. The water evaporates in the pans and 

the "white gold of the Andes" is left behind. 

The salt is not actually pure white, but pink in 

colour. This colour is due to the high potassium 

content, which also makes the salt extremely 

good for you. 

The salt is exported all over the world, and it 

is mainly popular for cosmetic peeling or as 

bath salts. By the way, pink salt isonly extracted 

at four locations in the world, one of 

them being the Salineras de Maras (the other 

sites are in the Himalayas and Australia). 

The legend of the 

Maras salt spring 

Inca mythology tells of four 

brothers who founded the 

great Inca Empire. One of the 

brothers, Ayar Cachi, threw a 

stone at a mountain, and a 

canyon was created. Afraid 

of his strength and power, 

his brothers and sisters 

sealed him in a cave to 

prevent him from becoming the 

sole ruler of the empire. 

Legend has it that is Ayar's 

salty tears which overflow 

from the hot spring in Maras.

66 67 

The 

SALT 

of 

Life 

"You can live without gold, 

but not without salt." 

Cassiodorus, Roman scholar, approx. 500 AD.

68 69 

For centuries, salt was idolised by the 

Romans, transported along long trade 

routes and literally worth its weight in 

gold ("white gold"). The Romans even paid 

their soldiers with the precious condiment. 

By the way, this is where the term "salary" 

comes from. 

Many roads between important cities in 

Europe, Asia and the Far East were 

built primarily for the purpose of salt 

trading. One of the most important was the 

Via Salaria (the "Salt Road") in Italy, which 

ran from the port of Ostia to Rome. 

Mankind & salt: 

together forever 

When it was discovered that salt was to 

be found not only in the sea and in 

certain mountains but that there were 

deposits practically everywhere under ground, 

its rarity value came to an end with the 

construction of salt mines and saltworks. 

Andto be precise, we've been together since 

the dawn of our existence, when we were still 

drifting around in the salty ocean as protozoa. 

Even if salt has slumped massively from a 

former means of payment to the present-day cheap 

commodity, it is still valuable. Because 

without salt, there would be no human race. 

It was nevertheless still valuable: before 

refrigerators existed (from around 1930 

onwards), salt was the easiest way to 

preserve food. 

Today, we have so much salt that we 

bathe in it, use it to wash dishes and 

laundry, throw it by the ton on the 

roads in winter or, like Instagram star chef 

Salt Bae, just let it flow over our elbow as a 

bit of showmanship.

70 71 

Even though salt is a cheap product today, it is 

still precious. The body cannot create salt itself, 

but it eliminates it in urine and sweat. 

It therefore needs to be constantly replenished. 

Salt is not only good for you, 

but essential to keep you 

alive. So why do we cook 

"Smart Eating" dishes with 

reduced salt? 

Because salt is only good for you in the right quantity. 

And also because in Switzerland we get too much rather 

than too little salt thanks to soy sauces, charcuterie, 

bread rolls, French fries and crisps, which is just not 

healthy in the long run. 

That's why we are doing something to counteract it. 

Na 

Cl 

ITS ROLE IN THE BODY 

DAILY REQUIREMENT 

Sodium chloride (= salt) is a The WHO used to recommend 

a daily salt consump- 

vitally important mineral in our 

life. The body needs to contain 

a concentration of 0.9% ies have produced an ideal 

tion of 5 g. More recent stud- 

of salt in order to survive. Sodium 

is essential for the cell sumption of up to 11 g (ap- 

figure of 6–8 g. A daily con- 

membranes, heart and muscles. 

Chloride regulates the Swiss people consume 9 g of 

prox. 2 teaspoons) is safe. 

water, electrolyte & acid/alkaline 

balance. Without salt, we are therefore only just in the 

salt per day on average and 

couldn't even weep ... 

amber zone. 

However, if you consume too 

much salt, you are at risk of 

high blood pressure, kidney 

stones and water retention. 

Saltlicks: 

Animals also need 

salt for survival. 

In hospitals, a patient's fluid and salt 

level is regulated using a saline solution. 

Many drugs can only be administered 

by injecting them in an NaCl solution. 

Some can have more 

Even unseasoned meat is a 

source of salt (because animals, 

like ourselves, have salt 

in their body). This means 

that vegans can add a little 

more salt to their food. 

Extreme and endurance athletes 

can also tolerate more, 

because they lose a lot of salt 

through their sweat (more 

than 3 g per hour). Isotonic 

drinks are the ideal way to 

make up for this loss. They 

have the same pressure as 

our blood and can therefore 

feed electrolytes (sodium, 

chloride [sodium chloride = 

salt], potassium and bicarbonate) 

into our bloodstream 

particularly fast. An iso drink 

can also soon work miracles 

if you have a hangover or if 

you feel a little tired and 

drained on a really hot day. 

Recipe: 

1/2 l organic apple juice, 1/2 l 

mineral water, 1 g salt, 2 tbsp 

glucose or sugar

72 73 

Approx. 80% of our 

salt intake comes from 

processed foods, not 

from the salt shaker. 

Salt content in food 

The daily requirement of 

salt is around 7 g. However, 

if for example you google 

"Salt content in frankfurters", 

you will find the sodium 

content. Converted, 

400 mg of sodium equals 

1 g of table salt. 

 

per 100 g 

Mozzarella ................... 0.3 g 

Bouillon, liquid ............ 1.0 g 

Tuna in water .............. 1.0 g 

Crisps, plain ................ 1.1 g 

Parmesan .................... 1.1 g 

Peanuts, salted ............ 1.9 g 

White bread ................ 1.6 g 

Salami ......................... 2.8 g 

Mustard ...................... 3.1 g 

Feta & Gorgonzola ....... 3.6 g 

Olives, green ............... 4.0 g 

Pretzel sticks ................ 4.3 g 

Dried meat .................. 4.8 g 

1 tsp table salt .......... 5.0 g 

Cured ham .................. 5.3 g 

Olives, black ................ 8.2 g 

Soy sauce .................. 13.8 g 

Warning - 

potentially addictive! 

Which foods and snacks that 

you can't stop eating spring 

to mind spontaneously? 

Chocolate, cake, muffins, bis- 

cuits? Or French fries, pizza, 

crisps, cheese, cured ham 

and salted popcorn? 

The fact is that we find it 

hard to stop eating especially 

sweet and salty foods, "ideally" 

combined with a good 

portion of fat. It has long 

been known that sugar is 

addictive. However, an addiction 

to salt has also been 

established in animal tests on 

rats. 

Salt alert in New York 

In 2015, New York was the 

first city to introduce sodium 

warnings on the menus of 

fast-food chains and restaurants 

with 15 establishments 

across the country. If a menu 

item contains more than 

2,300 mg of sodium, it has to 

be marked with a warning 

symbol. 

People who constantly increase 

their consumption of salt 

risk high blood pressure. 

Off topic: 

Can you spot 

the mistake 

in this stock 

photo? 

Signs that you may be a "salt addict" 

1. You like up very thirsty in the morning, or with a headache. 

In that case, you probably consumed 

ready meals 

There is a particularly high too much salt the night before. 

amount of salt hidden in ready 

meals & co. A glance at the nutrients 4. You feel bloated 

shows how much salt or sodium is contained. Superfluous salt gives us a feeling that we are 

By the way, you should also be careful with bloated because salt influences the body's 

tinned foods, packet soups and frozen foods. fluid balance. Water retention may also result. 

2. You nearly always add salt 5. High blood pressure or 

Your palate can also be influenced or even kidney stones 

impaired by high salt consumption. Compare These are well-known effects of too much sodium 

in the body. However, some people are 

yourself with the people around you. Are you 

the only one who always adds salt? 

more sensitive and some less sensitive to salt. 

3. You are often thirsty 

Salt draws fluid out of the body. Dehydration 

results. One sign, for example, is if you wake

74 75 

Types of salt 

Essentially, we distinguish 

between sea salt, rock salt 

and evaporated salt, depending 

on the method of production. 

With sea salt, water is gathered 

in pans and evaporated, 

then skimmed off and dried 

in salt marshes. 

Rock salt is extracted underground 

by mining. It is the 

least pure salt and is therefore 

mainly used for industrial 

purposes. 

Evaporated salt comes from 

underground lakes which 

contain salt from the mountains. 

This "brine" is boiled in 

saltworks until cooking, or 

table, salt remains. It is the 

salt mainly used for cooking. 

Natural salts 

Alternatives to salt 

By the way, it is worthwhile Natural flavour enhancers include 

dill, coriander, mint, 

to invest in high-quality salt 

such as Himalayan salt or parsley, rosemary, chives and 

Fleur de Sel, even if these thyme. Thanks to their many 

provide the same sodium ethereal oils, they are superb 

content. Because they are alternatives to salt. Industrial 

natural, not refined, they also seasoned salts largely consist 

provide important minerals of artificially flavoured powder, 

so it is better to make 

such as magnesium and calcium. 

Ordinary table salt, in your own herbal salt: 50% 

contrast, consists only of home-dried herbs, 50% salt. 

sodium and chloride and is 

enriched with iodine and 

anti-caking agents such as 

calcium. 

Many so-called herbal salts are made 

from flavoured & coloured powder. 

• Did you know? The 

food values on the packaging 

also provide information 

about the salt content. 

Compare the sodium contents 

of similar foods when shopping. Some 

bread rolls can contain 400 milligrams, 

others 200. 

• Taste first. Do you really, truly need to 

add salt? 

• Gradually reduce your amount of salt, 

bouillon, condiments and soy sauce. 

• Buy salt-free spice mixes. 

To help you be more aware when using salt 

• Season with fresh herbs, spices or other 

flavouring agents, e.g. lemon, onion, garlic, 

pepper or paprika. Do not add salt or 

salty seasonings until the end. 

• Cook as much as possible yourself and 

with fresh products, e.g. tomato sauce or 

soups. 

Tip: I n 

your Eldora 

restaurant, you'll 

find fresh herbs 

that you can cut 

yourself. Try it 

out. 

• Last but not least: If you allow yourself a 

super-salty snack, make it your absolutely 

favourite crisps and enjoy every bite. :-) 

It is fun and worthwhile to make your own!

76 77 

"Salt is born of 

the purest parents: 

the sun and the sea.” 

Pythagoras 

relax 

TIME TO 

‘O sale mio 

Pure magic, that moment 

when you go on holiday and 

smell the sea for the first time ... 

But what makes this a magic moment? Yes, of 

course, you're on holiday, that contributes a 

lot to how relaxed you are. You feel the wind in 

your hair and maybe the sun on your face. 

You hear the waves breaking on the shore. 

But it takes that special, tangy smell of the 

sea, the salt, the seaweed and the algae, to 

make us close our eyes and take a long, deep 

breath. 

While your conscious self enjoys this breath 

unquestioningly, our body is perfectly well 

aware of why it is drawing the sea air deep 

into its lungs: the salty aerosols (particles suspended 

in the air) free the airways and soothe 

the nose in a way that nothing else can. 

But you can also benefit from the positive effect 

of salt on the skin, lungs and psyche 

every day in "ocean-less" Switzerland. Here's 

a summary: 

Nasal salt spray 

reduces swelling in the mucous membranes 

and frees up the airways. 

Gargling with salt water 

kills bacteria and alleviates pain if you have 

a sore throat. 

Inhaling with salt 

relaxes and frees up the airways. The tiny 

droplets of salt water stimulate the blood 

circulation in the lung mucosa, and pollutants 

and germs can be more effectively eliminated 

through the thinner mucous. Diseases of the 

airways such as colds, asthma and bronchitis 

can be treated by this means. Smokers may 

also benefit from the cleansing effect in the 

lungs.

78 79 

effect comes from buoyancy: freed from the 

influence of gravity, the muscles, spine and 

Schuessler salt No. 1 Calcium fluoride: Con- 

Salt spray for the hair 

"Beach Waves" is a popular look, because salt 

joints relax automatically. "Letting go" in this 

easy way also leads to mental relaxation. 

Highly concentrated salt brine also has a 

soothing and healing effect on a very wide variety 

of skin complains (e.g. psoriasis or acne). 

The salt particles act as a disinfectant, remove 

dead skin particles and leave the skin soft and 

smooth. At the same time, they soften the 

layers of our skin, penetrate the deeper levels 

and thereby supply the tissue with important 

minerals. For this reason, a salt bath can be 

effective for both oily and dry skin. 

However, the salt concentration has to be at 

Schuessler salts 

are, briefly, mineral salts in homeopathic 

quantities. Their founder is Dr Wilhelm Heinrich 

Schüßler (Schuessler), a German physician 

and homeopathic practitioner. He identified 

12 mineral salts as indispensable for the 

creation of cell structures and the transfer of 

information from cell to cell. 

nective tissue, joints and skin // No. 2 Calcium 

phosphate: Bones and teeth // No. 3 

Iron phosphate: Immune system // No. 4 Potassium 

chloride: Mucous membranes // 

No. 5 Potassium phosphate: Nerves and psyche 

// No. 6 Potassium sulphate: Detoxification 

// No. 7 Magnesium phosphate: Muscles 

and nerves // No. 8 Sodium chloride: Fluid 

balance // No. 9 Sodium phosphate: Metabolism 

// No. 10 Sodium sulphate: internal 

cleansing // No. 11 Silica: Hair, skin and connective 

tissue // No. 12 Calcium sulphate: 

Joints 

water gives your hair support, tactility and 

volume. Your hair can also benefit from the 

least 5 or 6 percent for the skin to reap the 

benefits of a salt bath. Important: after the 

Salt lamp 

positive effects of salt without the subsequent 

salt bath, wash yourself down with fresh wa- 

It's a pretty decor item, and its orange light 

strong rays of the sun that you enjoy on the 

ter and use a body lotion. 

radiates warmth and security (and for that 

beach: if your hair is oily and you have scalp 

problems, salt soothes irritation, removes par- 

Massages & peeling with salt 

reason is also used in colour therapies). For 

that reason alone, salt lamps have been pop- 

ticles of dead skin and nourishes your hair 

Salt can be applied on and under the skin 

ular since the 1990s. However, salt lamps are 

with regenerative ingredients. 

even more directly with a massage or peeling. 

also thought to be helpful in the case of aller- 

Underestimated miracle worker: 

bathing in salt water 

This is a particularly good way of moisturising 

dry skin. The salt gently removes flakes of 

dead skin, stimulates the circulation and cell 

Relaxation in the salt cave 

Those of you who like to practise wellness 

gies, asthma, headaches and sleep problems, 

because they are said to have an ionising effect 

on the air. This means that 

Whether you swim in the sea, go for a brine 

renewal, and leaves the skin wonderfully soft. 

may possibly have visited a salt cave in the 

the lamp adds negative ions 

bath, try out the new wellness hype of "float- 

past. They are often set up with lumps of salt 

to the air, thereby neutralis- 

ing" or just use bath salts at home: a bath in 

or coarse salt crystals on the walls and floor. 

ing it and producing a pos- 

salty water is relaxing for body and spirit. The 

However, that's just interior decor, because 

itive atmosphere in the 

actual salt doesn't just evaporate all by itself. 

room. In the same vein, 

That said, the surroundings do make for relax- 

they are supposed to 

ation and help people to switch off and re- 

compensate for elec- 

duce stress. However, the key factor for the 

tronic devices. So why 

sense of a marine climate and positive influ- 

not place a salt lamp 

ence on our airways is in fact a kind of fog 

beside your mobile 

machine which evaporates salt water. By the 

phone on the bedside 

way, small versions of these devices are avail- 

cabinet? It can't do any 

able for home use. 

harm.

80 81 

Humour 

is the salt of life. 

A salty old sea dog will 

stay fresh a long time. 

Bought 650,000-year-old 

Himalayan salt. Best 

before end date: 2022. 

Phew, just in time ... 

WHEN IT'S HOT YOU SHOULD 

CONSUME A LOT OF LIQUID, 

FRUIT AND SALT. TEQUILA'S 

IDEAL! 

YOU SHOULDN'T JUST GO 

BY APPEARANCES. AFTER 

ALL, SALT LOOKS JUST 

LIKE SUGAR. 

IF I CAN'T GO TO THE COAST, 

AT LEAST THE COASTAL WEATHER 

CAN COME TO ME. (THROWS A BAG 

OF SALT TO THE WIND). 

I bought myself a pack 

of peanuts. Unsalted 

ones by mistake. Anyway, 

now I'm sitting here 

salting a pack of peanuts. 

FOLLOW ME FOR MORE 

TASTY RECIPES. 

LIFE HACK: YOU CAN REMOVE SALT STAINS 

FROM A TABLECLOTH WITH A LITTLE RED 

WINE. 

I was going 

to make a joke 

about Sodium. 

But... NA. 

If I were an astronaut, 

I would use every conversation 

to rub in the fact 

that I'd just been in 

space. "Can you 

pass me the space 

salt... um, I mean 

the salt. Not used 

to being back 

yet.” 

I USE A SHOWER GEL WITH 

SEA SALT IN IT. AT MY AGE, 

IT'S MORE OF AN ATTEMPT 

TO PICKLE MYSELF.

82 83 

Paracas Nature Reserve

84 85 

move 

TIME TO 

SURFING 

Trendy sport that 

goes deep

86 87 

I think when a surfer becomes a surfer, 

it's almost like an obligation to be an 

environmentalist at the same time. 

Kelly Slater 

Lesson 1: SAVE THE PLANET! When you 

surf, you bond with nature. You learn to read 

the wind and the waves. You feel the majesty 

of the ocean while you sit in the line-up, wait- 

Peru's west coast is also a 

popular travel destination 

ing for the next wave set. You watch a flock 

of seagulls, circling and screeching above the 

fishing boats. Maybe a dolphin will even pop 

"The best surfer out there is 

the one having the most fun." 

for surfers from all over 

the world. And more are 

coming every year, because 

surfing is a trendy sport 

which has boomed not least 

up beside your board. Often, your surf trip 

will take you to remote locations untouched 

by tourism and you'll get away from the 

temptations of consumerism. A board (which 

can be rented locally or be bought cheaply 

and then re-sold later) and wax, bathing kit, 

Phil Edwards, surfing legend (*1938) 

Lesson 2: BE PREPARED. However purist surf 

sport may be from the material point of view 

and in its equipment, you can't just go into 

because of its image. The 

coolness factor: level 

expert! 

"It's like the Mafia. Once 

you're in – you're in. There's 

no getting out." 

the neoprene suit for colder waters, flip-flops, 

shirts and jeans are all you need to find yourself 

in harmony with nature – a bond that is 

deeply fulfilling and hammers into your soul 

the water with the board and ride the first 

wave that comes along – that won't work. 

Virtually no other sport uses so many muscle 

groups simultaneously: you need muscles in 

There are billions of posts 

on Instagram where surfers 

present amazing destinations, 

joie de vivre, body control 

or a tasty rear view. But 

although surfing tends to 

stay on the surface on both 

social media and the waves, 

it's a sport with a lot of 

depth – and we don't mean the 

ducking that surfers get when 

they fall into the wave. 

Kelly Slater, professional surfer (*1972) 

When you read amateur surfers' blogs, you'll 

find not only travel tips, board test reports 

and news from the scene, but also passionate 

declarations about how surfing and the surf 

culture has transformed their life, their attitudes 

and their values forever. Take a look behind 

the cliché of deeply tanned, carefree 

surfers and you'll soon realise that surfing 

isn't just body training and maximum fun, it's 

also a wonderful – and sometimes very tough 

– school of life. 

how well worth protecting our wonderful 

planet is. So it's no wonder that many surfers 

are committed environmental activists. For 

example, the surf scene meets at regularly organised 

"Beach Cleanups". 

your arms and shoulders to paddle out, you 

need elasticity in your thighs for take-off, and 

riding a powerful wave forces you to exert 

your whole body. Surfing people are mostly 

pretty fit. "Landlocked surfers" who only pursue 

their sport in the holidays have to train 

their strength, balance and fitness all year 

round so as to enjoy their surf sessions. But to 

be able to surf at all, they also need to know 

which board is right for which waves, the 

rules of conduct and surfer's code, how to interpret 

the groundswell, how to read how 

and where a wave will break – all in addition 

to technical surfing skills. However, the prepa-

88 89 

ration and stamina are worthwhile. Studies 

show that surfing burns a similar amount of 

calories to jogging, but is perceived as less 

strenuous. You carry on for longer because it 

is so much fun. 

"Surfing is very much like making love. It 

always feels good, no matter how 

many times you've done it." 

Paul Strauch, surfing pioneer 

(*1943) 

Lesson 3: GET STOKED WHEN YOU CAN! 

You scan the horizon, then you see the next 

wave building, notice it's going to be a good 

one, turn round and paddle away excitedly. 

Suddenly, you feel the power with which it's 

pushing you from behind, you shoot to your 

feet and you're right in the middle of riding 

the wave. You glide over the steep wall of water, 

shift your weight and brace yourself 

against the board to make a curve, you race 

up the wave heavenwards and turn like a 

flash before you shoot over the top. Out of 

the corner of your eye, you see how the wave 

breaks and forms a tunnel. You let it overtake 

and surround you, listen to the dull breakers 

and absorb the green light before you shoot 

out of the barrel again and fall back into the 

line-up. Trembling and filled with adrenalin, 

you enjoy the state of happy-making stokedness 

– and can hardly wait for the next wave. 

Do you have something that gets you stoked? 

Surfer speak 

This is just a small sample. 

There are many more terms 

for the equipment, techniques 

and manoeuvres, the influence 

of the winds and the bottom 

of the sea, how you stand on 

the board, your position in 

the wave and the direction 

you surf in etc., etc. There 

are separate words just for 

damage to the surfboard as a 

whole and for a peeling surface 

coat ("ding" and "delamination"). 

Swell: Surface gravity waves. Waves created by storm and wind which 

merge during their migration across the ocean, leading to a small number 

of large waves. Offshore: Wind blowing from the shore to the ocean, 

Hang loose 

Surfers all over the world greet each 

other with the shaka, or "hang loose" 

sign, which means "always stay relaxed". 

The greeting originates in Hawaii and is 

intended to remind people to live in as 

carefree a manner as possible and 

surrounded by good vibes. 

which makes the waves steeper and cleaner. Onshore: Wind blowing from the ocean to the 

shore, which makes the water choppy and destroys the structure of the waves. Set: A group of 

waves that hits the coast at regular intervals. Peak: The highest point of a wave from which it 

breaks to the left or the right. Line-up: The zone where the biggest waves break first. This is 

where the surfers gather to wait for the waves. Left: A wave that breaks to the right (looking 

from the beach), so that the surfer surfs to the left. Take-off: The surfer's manoeuvre of standing 

up shortly before he or she is given a starting push by the wave. Green wave: The part of 

the wave that has not yet broken. Barrel/Tube: a hollow wave. Green room: Hollow area inside 

the barrel/tube. White water: A broken wave running towards the shore like a roll of 

foam, particularly suitable for beginners to learn on. Close-out: When a wave breaks along its 

whole length at the same time so that it can't be surfed. Kick-out: A manoeuvre to avoid a 

close-out or another surfer. The surfer "kicks" himself and his board backwards over the wave. 

Washing machine: When you get thoroughly immersed after a fall. Impact zone: The area 

before the breaking waves which is difficult to cross when paddling out to the line-up. Turtle 

roll: A sideways roll to get through the wave when paddling out. Duck dive: A technique for 

diving through beneath the wave. Chicken dive: A surfer who doesn't know what to do in the 

impact zone and throws the board behind him as a last resort. Stokedness/being stoked: 

When you're absolutely flashed and high on surfing!

Stretching for 2,500km in length and with a huge 

90 91 

Máncora 

Lobitos 

variety of different waves, Peru's beaches are a 

top destination for surfers of all levels of ability. 

Chicama 

The best time to go on a surf trip is during the Peruvian 

summer, that is, from December to May. 

Máncora The Humboldt and Nino currents meet here and, in 

addition to water at a constant temperature of 24 degrees, 

they also cause extra-high waves. 

Lima 

La herradura 

Punta negra 

Lobitos Suitable for both beginners and advanced surfers. 

Tunnel waves are to be found here which can be surfed all 

year round. 

Chicama (see picture) is famous for one of the longest and most 

reliable waves in the world, on which you can surf for more than 2 km. 

La Herradura Probably the best point break in the south of 

Lima. Only suitable for experienced surfers because the 

waves here can be up to 4 m high. 

Punta Negra A wide variety of waves for every level of ability. 

National and international surf and bodyboard championships 

are held in the beach area of Punta Rocas.

92 93 

"You can't stop the waves. 

But you can learn to surf." 

Jon Kabat-Zinn, professor 

and mindfulness mediator 

(*1944) 

Lesson 4: LIVE IN THE HERE AND NOW. Not 

everything in life is controllable, and surfing is 

the best teacher of that. Battling against the 

forces of nature will not work. But nether will 

just drifting. You have to be cautious and flexible, 

able to react at lightning speed or accept 

it when you can't master the wave. Conversely, 

however, this also means that you 

can't conjure up waves when the tides and 

the weather don't want to cooperate. It may 

surprise you, but many surfers' greatest virtue 

is patience. Because it can take quite a while 

for the next good wave to come rolling in. 

Whether they're on the beach watching the 

waves or sitting out there in the line-up with 

their eyes on the horizon, surfers can wait 

and be patient – for hours, days, sometimes 

even weeks. So instead of just lying in wait to 

see what will happen, you enjoy the peaceful 

silence and turn to the quiet sensual pleasures 

offered by nature: the sun glistening on 

the surface of the water, the lazy slapping 

sound as the water laps against the surfboard. 

Out there on the ocean, you put space and 

emotional distance between yourself and the 

rest of the world and return to yourself. That's 

why surfing has the same effect as meditation 

for many people. 

"If in doubt, paddle out." 

Nat Young, surfing legend 

(*1947) 

Lesson 5: NOTHING HELPS YOU PRO- 

GRESS BETTER THAN A BREAK! If you, 

as a beginning surfer, have failed 30 

times in a row to stand up fast from a 

lying position, you won't manage to do 

it the 31 st time because you'll be just exhausted 

and in need of a break. Here, 

too, a valuable parallel with everyday life 

is revealed: the more intensely you brood 

over a problem and turn it over and over 

in your head, the further you get from 

the answer. Sooner or later you realise "I 

have to switch off for a bit." Surfers are 

convinced that the very best place to do 

that is on the waves. In a surfing session, 

you focus your mind on the here and 

now and let off steam physically. That 

frees your mind and the block disappears. 

Or you may even realise that the problem 

isn't all that serious. After all, we're only 

small fish in a big ocean. 

"Life is like riding a wave. To keep 

"Surfing soothes me, it's always 

been a kind of Zen experience 

for me. The ocean is so magnificent, 

peaceful, and awesome. 

The rest of the world disappears 

for me when I'm on a wave." 

Paul Walker, actor (*1973 †2013) 

your balance, you must 

keep moving." 

Eric Carlson, surfing 

legend (*1958) 

Lesson 6: HAVE THE CONFIDENCE TO 

GET OUT OF YOUR COMFORT ZONE. 

Fear is one of the most frequent reasons 

for staying in your self-chosen comfort 

zone and sticking below your potential. 

True enough, when you're surfing there 

are a number of potentially threatening 

moments: a wave suddenly towers up 

higher than expected, a razor-sharp coral 

reef looms under your feet (don't fall off 

at this point!) or you've no air because 

you're in the washing machine for a few 

seconds, pushed down under the water by 

a wave. Fear is an important and rightful 

protection mechanism. And failure and 

setbacks are part of every learning curve. 

However, if you assess yourself and your 

ability realistically, there's no harm in be-

94 95 

"Courage doesn't mean you don't 

get afraid. Courage means you 

don't let fear stop you." 

Bethany Hamilton, professional 

surfer (*1990), lost her left arm in a 

shark attack in 2003 

ing bold and venturing more. "Great things 

don't come from comfort zones" is a very 

true expression. If you want to develop, you 

have to break your routine patterns. Reading 

deeply meaningful quotes and nodding assent 

isn't enough ;-). At the same time, even minor 

"tests of courage" can have amazing effects. 

With surfing, they start when you apply totally 

different criteria for your travel destinations 

than for sightseeing, shopping or reviews on 

TripAdvisor. The best surf spots are often 

away from mainstream tourism. You'll discover 

sleepy villages with only one café or 

crazy surf camps on remote beach areas. You 

also have to keep stepping outside your comfort 

zone when actually surfing so as to grow. 

First of all, you need a lot of stamina and ambition 

before you can actually stand securely 

on the board in white water. Would you be 

satisfied with that and give up? Of course 

not. So you keep practising in small steps in 

small waves, on a big board to start with, until 

at some stage you can ride the bigger 

waves with a small, manoeuvrable board. At 

that point, the former test of courage has become 

a new comfort zone. 

And finally, we would like to quote another 

profound statement, which we can only nod 

and agree with: 

"There is not just one right way 

to ride a wave.” 

Jamie O'Brien, professional 

surfer (*1983) 

Surfpark 

You can surf, learn to surf or just 

watch surfing even in landlocked 

Switzerland, with no direct access 

to the ocean. E.g. in the "Alaïa Bay" 

wave pool in Sion or in the "urban 

surf" in Zurich's Gerold-Areal. 

alaiabay.ch 

urbansurf.ch 

Balance 

boards 

are a great way 

to practise your balance 

and a few tricks for your 

next surfing trip.

96 97 

The top predator of Lake 

Titicaca 

We've now examined and admired 

the diversity of Peru's flora 

and fauna adelante y atrás (from all angles, literally 

"backwards and forwards"). However, there is 

one exception to the rule. Top predators are animals 

which are at the upper end of their food chain. 

In Lake Titicaca, which is situated at an oxygenstarved 

3,800 m above sea level and is 15 times the 

size of Lake Constance, a greedy raider has put an 

abrupt end to the variety of species.

98 99 

Lake Titicaca 

• The largest lake in South America 

• Location: 3,812 m above sea level 

• Length: 190 km 

• Surface area: 8,372 km 2 

• 15x bigger than Lake Constance (563 km 2 ) 

• Almost as large as Corsica (8,722 km 2 ) 

• Water temperature: 10–13 degrees C 

A 

raiding top predator ... and yet this Peruvian "mass destroyer" 

sounds so familiar, delicious and harmless: it's the trout! That's 

presumably what the fishermen thought as well when they introduced 

the North American lake trout to Lake Titicaca in 1937 to 

add to their menus. However, ecosystems are sensitive. The trout was 

the clear winner in the aggressive war for food and living space (almost 

unimaginable in view of Lake Titicaca's expanse of nearly 8,400 km 2 ), 

wiping out native species such as the amanto (orestias) within a few 

years. The latter is now thought to be extinct. 

"Fight fire with fire" was probably the idea when more species of trout 

were introduced to Lake Titicaca in the 1940s and ‘50s. Including the 

brown trout and rainbow trout. Some specimens caught today are up 

to a metre long and weigh nine kilos. It's clear enough, then, that 

fishermen need plenty of brawn for the competition of strength 

against strength. 

The Andean fishermen 

Fishing plays a major role in Peru's coastal regions, 

and fish are a staple food. But fishing 

in the Andes, almost 4,000 metres above sea 

level? 

The Uros are an ethnic group of around 2,000 

indigenous people who do precisely that: 

They fish in Lake Titicaca. And their techniques 

are as special as the conditions: the 

Uros build floating islands made of dried 

reeds in the lake to be closer to the fish. By 

the way, they even use this special "totora 

reed" to build their boats and houses on the 

islands, and use its roots for food. 

The real enemy 

Unfortunately, Lake Titicaca has featured more and more often in the 

press over the past years because of severe pollution. There are no 

sewage treatment plants as yet to filter the waste from the towns and 

cities and the metal residues from the goldmines. The trout is therefore 

not the biggest threat ...

LACTOSE-FREE 

100 101 

GLUTEN-FREE 

Let's take 

vegetables first. 

Everything else 

is a side dish. 

Mixed 

potato salad 

Fillet of trout with 

tomato-chilli salsa 

• 4 trout fillets, boned and 

patted dry 

• Salt, pepper, oil for frying 

TOMATO-CHILLI SALSA 

• ½ red onion, finely chopped 

• 1 clove of garlic, pressed 

• 1 red chilli, seeds removed and 

finely chopped 

• 800 g chopped tomatoes (tinned) 

• 1 tbsp coriander leaves 

• Salt, pepper, a little sugar 

POTATO SALAD 

• 500 g purple sweet potatoes 

• 300 g new potatoes 

• 1 yellow carrot 

(Pfälzer Ruebli) 

• 100 g cherry tomatoes, halved 

• 50 g edamame, cooked 

• 40 g Kalamata olives, halved 

• 1 spring onion, finely chopped 

DRESSING 

• 1 tsp Dijon mustard 

• 5 tbsp rapeseed oil 

• 2 tbsp white balsamic vinegar 

• Salt, pepper, a little paprika 

Also: pickled onions (see sweet 

potato recipe, p. xy) 

1 portion = 

570 kcal 

›For the salsa, sauté the onions, garlic and 

chilli in 1 tbsp of olive oil. Add the tomatoes, 

rinse the tin with a little water and add 

this as well. Season with salt, pepper and 

sugar, add the coriander stems. Simmer on a 

low heat for approx. 1 hour, blend coarsely 

with a stick blender. 

Mix all ingredients for the dressing and season 

to taste. 

Boil the purple potatoes and new potatoes in 

their skins in separate pans until soft and 

leave to cool. Peel and slice the yellow carrots 

and blanch them briefly in salt water. 

Peel and slice the purple potatoes while still 

lukewarm. 

Halve the new potatoes, place them in a bowl 

together with the carrot, edamame, cherry tomatoes, 

olives, spring onions and dressing 

and then mix. Add the purple potatoes just 

before serving, season again with salt and 

pepper if necessary. 

Heat oil in a non-stick pan. Place the seasoned 

trout fillets in the pan, skin-side down, and fry 

gently on a medium heat. When the trout fillets 

are 3/4 cooked, turn them and cook till 

done. 

Arrange the salad and the trout fillets on a 

pre-warmed platter and scatter pickled onions, 

limes, chilli and coriander leaves over. 

Serve the tomato-chilli salsa separately.

102 103 

"Lomo saltado" is THE favourite dish of many 

Peruvians, like our schnitzel in Switzerland, 

for example. The name means "sautéd loin" 

("sauter" is French for "to jump"), because the 

marinated meat is browned at a very high temperature 

and the pan is swirled round, so that 

the pieces of meat "jump" in the pan. 

LACTOSE-FREE 

Lomo saltado 


MARINADE 

WOK 

• 2 cloves of garlic, pressed • 600 g cubed beef 2–3 cm, 

• 150 ml soy sauce 

fillet or haunch 

• 30 ml red wine vinegar 

• 2 tbsp vegetable oil for 

• 2 tsp Worcestershire sauce frying 

• 1/2 tsp oregano, dried 

• 1 large red onion 

• 1/2 tsp cumin, ground 

• 2 beef tomatoes 

• 2 tbsp water 

• 1 yellow pepper 

• Black pepper 

• 1 chilli, seeds removed 

• 20 ml pisco 

SIDE DISHES 

• Coriander leaves, parsley, 

• 2 waxy potatoes 

toasted sesame seeds 

• 200 g whole rice 

• Olive oil, salt, pepper 

1 portion = 

491 kcal 

›Mix all the ingredients for the marinade in a bowl, add the meat, cover and leave 

to stand for around 4 hours in the refrigerator. Boil the rice for around 40 minutes 

in plenty of water. Cut the potatoes into wedges, mix with oil and the seasonings. 

Place on a baking tray lined with baking parchment and bake in the oven at 220°C for 

approx. 18 minutes. Cut the tomatoes, onions, pepper and chilli into strips. 

Place the marinated meat in a strainer and drain, retaining the marinade. Lightly pat 

the meat dry. Heat the wok with oil and, once it is really hot, fry the meat in it. Swirl 

the pan around a few times, remove the cubes of meat from the pan. Set aside in a 

bowl. Tip: do not fry too much meat at a time, it is better to do it in fairly small 

batches. Fry the onions and pepper in the wok till slightly glazed. Add the tomatoes, 

chilli and pisco, sauté. Add the meat marinade, bring to a fast boil and immediately 

turn off the heat. Add the meat and just warm it up. Garnish with coriander leaves, 

parsley and toasted sesame seeds. Serve with the rice and potato wedges.

104 105 

* May 

contain 

traces 

of Peru... 

... because the potato* was 

already being grown in Urubamba, 

the Sacred Valley of the Incas, 

more than 8,000 (!) years ago. It has 

been just under 500 years since the 

Spaniards discovered the "pápa" and 

brought it to Europe. So without Peru, 

there would be no French fries. And no 

ketchup either, by the way. Ketchup? 

But it's made of .... What, those 

too? Yes, those too.

inperu 

erumade 

ade in 

eru peru made in 

peru 


peru 

made in 


peru 

made in 


peru 

made in 

106 107 

most of the Incas' religious festi- 

made in 

vals were at the times when 

ade in 

ade in Quinoa 

The "chisaya mama" (mother grain) of 

the Incas was not elevated to an absolute 

superfood in our part of the world until 5,000 

years later. It contains an enormous 

amount of protein and magnesium. 

ade in 

ade in 

Potato 

Even today, Peru is still the world's 

"potato bank". Around 4,000 varieties grow 

there, mainly in the Andes. The dates of 

the "pápa" was planted 

and harvested. 

However, high demand has affected 

the market. So please buy 

Fair Trade products. 

Tomato 

The "tomati", as the Aztecs called it, was 

originally grown in Europe only as a 

decorative plant. It was not until 

the 16 th C that the Italians 

dared to use this dangerous-looking 

red 

fruit in cooking. 

Avocado 

The avocado comes originally from 

the south of Mexico. Peru is one of the 

main countries where it is produced. It is 

grown on a large scale particularly in 

made in 

the desert, unfortunately using a 

very great deal of river 

water and groundwater. 

Lucuma 

The lucuma has been nicknamed 

the "gold of the Incas". Its 

taste, between apricot, mango 

and caramel, is the Peruvians' 

favourite fla- 

vour of ice 

cream. 

Granadilla 

Granadilla, like maracuja, is a 

passion fruit. It got its name 

from theSpaniards, who mistook 

it for a pomegranate. 

Maize (choclo) 

400 varieties of all colours and sizes 

are to be found in Peru's fields and markets. 

The most famous are the pale 

Cuzco giant maize and purple 

maize, from which "Chicha 

Morada" lemonade is 

made. 

Ají amarillo 

Ají amarillo is THE chilli from and in 

Peru. The name of this medium-hot fruit 

translates into English simply as "yellow 

chilli". Practically no other variety of 

chilli is used as frequently for 

sauces, dips, powders and 

pastes. 

Lima bean 

These beans are related 

to the French bean, but are 

much, much larger. For this 

reasons, the dried white 

beans have to be soaked 

in water for 12 hours 

and cooked for 

2.5 hours. 

Tarwi 

Tarwi is a pulse crop 

from the Andes which plays 

an important role in meat 

substitute products and 

vegan foods.

108 109 

GLUTEN-FREE 

LACTOSE-FREE 

1 portion = 

403 kcal 

Prawn 

ceviche 

with mango 

leche de tigre 


MANGO LECHE DE TIGRE 

• ½ white onion 

• 2 cloves of garlic 

• 1 yellow pepper, 

• 1/2 yellow chilli 

• 1 mango 

• 3 limes, juice only 

• 1 pc ginger 

• 1 bunch coriander 

CEVICHE 

• 400 g black tiger prawns 

• 1 red onion, cut into fine 

strips 

• 1 red pepper 

• 1 stick celery 

• 4 radishes 

• 1 corn cob 

• 1 ripe avocado 

SIDE DISH 

• 2 sweet potatoes, skin on, 

washed 

TOPPING 

Chilli, coriander leaves, cress, 

roasted maize, microgreens 

›For the leche de tigre, roughly chop onions, 

garlic, pepper and chilli. Heat 1 tbsp 

oil in a pan. Simmer onions, garlic, pepper, 

chilli and a little salt on a low heat for around 

20 minutes until soft, without browning. 

Leave to cool and place in a blender. Peel the 

mango, remove the stone. Cut into cubes, set 

one half aside, place the rest in the blender 

with the other ingredients and blend well. 

Grill the corn cob until browned. Cool, cut the 

kernels roughly from the cob. Pick the coriander 

leaves from the stalks and set aside. Mix 

the finely chopped coriander stalks with lime 

juice and onion and leave to stand for 10 minutes. 

Add 3/4 of the liquid to the mango/pepper 

mixture. 

Blanch the prawns in boiling salted water for 

1 minute, remove and cool a little. Add the 

rest of the lime juice, the onions and a little 

salt. Leave the mixture to stand for 10 minutes. 

Mix the sweet potatoes for the side dish with 

1 tbsp olive oil and a little salt & pepper. Place 

on a baking tray lined with baking parchment 

and bake in the oven at 220°C for approx. 15 

minutes. 

Finely chop the pepper, stick of celery and 

radishes. Cut the avocado into cubes. Divide 

the mango leche de tigre between 4 bowls. 

Mix the prawns with the vegetables and divide 

over the leche de tigre. Scatter over avocado 

and mango cubes, freshly chopped chilli, 

coriander leaves, roasted maize kernels, some 

microgreens and cress. Serve with the baked 

sweet potatoes. 

Tip: Fresh corn bread also goes very well with 

the ceviche.

Let's take vegetables 

110 first. Everything 

111 

else is a side dish. 

Quinoa with cocoa beans 


Ají amarillo sauce & banana chip 


• 4 chicken breasts, approx. 150 

g each 

• 200 g black quinoa 

• 500 g cocoa beans, roasted and 

halved 

• 2 spring onions 

• Olive oil, salt, pepper, smoked 

paprika powder 

• Fresh herbs (e.g. parsley, 

oregano), sprouts 

AJÍ AMARILLO SAUCE 

• 1 tbsp olive oil 

• ½ onion, chopped 


• 2 yellow peppers 

• 1/2 tsp dried oregano 

• 200 ml vegetable stock 

• ½ tbsp ají amarillo paste 

• Salt, pepper 

BANANA CHIP 

• 1 plantain 

• Raw sugar, chilli powder 

›Blanch the plantain in boiling water and cool immediately in cold water (this makes them 

easier to peel). Peel the plantains, slice lengthways as thinly as possible and lay on a lightly 

greased sheet of baking parchment. Brush with a little oil and scatter over some raw sugar and 

chilli powder. Dry for approx. 45 minutes in the oven at 100°C. 

For the ají amarillo sauce, chop the onions, garlic and pepper small and fry in olive oil. 

Season with salt, pepper and chilli powder. Add the oregano and vegetable stock and simmer 

for approx. 10 minutes on a low heat. Place everything in a blender and blend. Keep warm. 

Cook the quinoa according to the packet instructions. Season with olive oil, salt and pepper. 

Cut the spring onion into thin strips, reserve 2 tbsp. Fry the remainder in olive oil, add the 

cocoa beans and braise, covered, until soft (approx. 15 minutes). 

Pre-heat the oven to 140°C. Lay the chicken breasts on a sheet of baking parchment. Season 

with salt, pepper and smoked paprika powder. Pound the thicker side flat with a mallet to obtain 

an even thickness and ensure that the seasoning penetrates the meat nicely. Brush with oil 

and brown on a high heat on a hot grill (or in a frying pan). Cook thoroughly for 10–15 minutes 

in the oven at 140°C, allow to rest for a little before serving. 

Arrange the chicken breasts on a platter with the quinoa, cocoa beans and salsa and serve with 

chopped herbs, sprouts, plantain chips and spring onions. 

GLUTEN-FREE 

LACTOSE-FREE 

1 portion = 

539 kcal

112 113 

1 portion = 

508 kcal 


• 4 sweet potatoes (250 g each) 

• 250 g portobello mushrooms, 

sliced 

• 100 g feta cheese 

PICKLED ONIONS 

• 1 red onion, sliced 

• 2 tbsp red wine vinegar 

• Salt, sugar 

BEAN PURÉE 

• ½ onion, chopped 


• 2 sticks of celery, sliced 

• 1 tin of black beans (reserve 

2 tbsp) 

• 1/ 2 tsp cumin 

• 1 tbsp coriander leaves, 

chopped 

• Salt, cayenne pepper 

PICO DE GALLO 

• 2 beef tomatoes, pips removed 

and diced 

• 1/2 cucumber, peeled and diced 


• 1 lime, juice 

• 1/2 pepperoncino, chopped 

• 1 tbsp coriander leaf, 

chopped 

SALAD AND DRESSING 

• 200 g salad spinach, washed 

• 4 tbsp cold-pressed olive oil 

• 2 tbsp lime juice 

• 4 tbsp puffed amaranth 

Stuffed sweet potatoes 

with bean purée, portobello mushrooms, 

pico de gallo" & spinach salad 

" 

GLUTEN-FREE 

VEGETARIAN 

›Halve the sweet potatoes lengthways, lay them on a baking sheet lined with baking 

parchment (cut surface upwards), brush with oil and season with a little salt. Bake 

for 20 minutes in a pre-heated oven at 200°C, cool. 

Simmer the onions and garlic for the bean purée in 1 tbsp olive oil until glassy, add celery 

and continue to simmer. Add the beans together with their liquid and the coriander 

leaves and bring to a boil. Season with salt, cayenne pepper and cumin, cook until soft. 

Place in a blender, blend. 

Mix all ingredients for the pico de gallo and season with salt and pepper. 

Marinate the strips of red onion in the salt, sugar and vinegar. 

Press down the centre of the sweet potatoes to form a small hollow. Fill them with the 

bean purée and bake for 5 minutes at 200°C. 

Fry the portobello mushrooms in a little oil, season with salt and pepper. Shortly before 

they are ready, add the 2 tbsp of beans and sauté. 

Arrange the sweet potatoes on a serving platter. Scatter the mushrooms and crumbled 

feta cheese over. Finish off with the pickled onions, pico de gallo, coriander leaves, chilli, 

a little olive oil and a few dashes of fresh lime juice. 

For the salad, mix olive oil and lime juice in a bowl, season with salt and pepper. Add the 

salad spinach, mix and sprinkle with the puffed amaranth.

114 115 

Coconut lime pie 

For a 24-cm round baking tin 


• 100 g raw sugar 

• 3 organic limes 

• 250 g coconut flakes 

• 1 tsp baking powder 

• 300 g low-fat quark cheese 

INGREDIENTS FOR FROSTING 

• 150 g blanc battu cheese 

›Pre-heat the oven to 180°C. Line the bottom of the 

baking tin with baking parchment, grease the 

edge. Separate the eggs. Grate the limes to obtain zest, 

halve and juice the limes. Beat the egg white until stiff 

with a pinch of salt. Beat the egg yolks with sugar until 

foamy. Stir in the coconut flakes, baking powder, lime 

juice and zest and stir in the low-fat quark cheese. Fold 

the beaten egg white carefully into the mixture and 

turn it into the prepared baking tin. Bake for approx. 15 

minutes at 180°C, cool and place on a platter. For the 

frosting, mix the blanc battu cheese, icing sugar, lime 

• 10 g icing sugar 

juice and vanilla thoroughly. Spread it over the cooled 

• 20 g lime juice 

cake. 

• Vanilla powder Tip: Decorate with a few slices of lime, pistachios and 

1 portion = 

coconut flakes. 

264 kcal 

GLUTEN-FREE 

VEGETARIAN

116 117 

"Looks like 

an alien ..." 

... said someone in our 

Eldora office. But it's 

quite the contrary: this 

little blossom grows in 

Peru to become the main 

source of an extremely 

earthly delicacy. Some 

people even maintain 

that this is another 

important reason to save 

our planet. A tip: we 

Swiss consume more of 

it than anybody else.

118 119 

bean. The cocoa bean then reached Europe in 1528. And it was discovxocoatl 

cocoa 

chocolate 

Archaeologists found remains of cocoa beans as burial objects on the 

border of Ecuador and Peru which were more than 5,500 years old. 

From there, cocoa went to Central America and as far as Mexico as a 

trade plant. According to legend, a god brought cocoa seeds to Earth. 

For the indigenous people, the plant was therefore sacred and the cocoa 

bean was a popular sacrificial offering to the gods. The Aztecs 

mixed cold water with the cocoa bean and named the drink xocólatl 

(xocolia = make bitter, atl = water). However, it was the exclusive preserve 

of men, because it was considered to be intoxicating and therefore 

unsuitable for children and women. The bean was also a popular 

means of payment. 

Centuries later, Christopher Columbus brought the first cocoa beans 

to North America. People there did not know of any use for the novel 

ered that the drink tasted amazingly good when honey 

and cane sugar were added. It then became a fashionable 

beverage at the Spanish court. However, because 

the ingredients were expensive, only the wealthy could 

afford it. It was not until Dutchman Coenraad Johannes 

van Houten succeeded in separating the cocoa butter 

from the cocoa and making production cheaper that 

the triumphal progress of the chocolate bar began. In 

1819, François-Louis Cailler founded the first, and now 

the oldest, Swiss chocolate factory in Vevey. In 1879, 

Rodolphe Lindt invented the conching process. It then 

became possible to produce a superb melt-in-the-mouth 

chocolate without adding honey and sugar. At that 

time, however, conching took 90 hours. It's much faster today. 

Cocoa is now grown in more than 40 countries. Although, as already 

mentioned, the cocoa plant has its origins in the Andean region of Ecuador 

and Peru, around 75 percent of the current total harvest comes 

from Africa. Ivory Coast produces 2.15 million tonnes (2.15 billion kilos) 

of cocoa beans annually. This makes the West African country the 

world's largest cocoa producer. 

PERUVIAN COCOA: ORGANIC AND BETTER 

Ideal conditions for cocoa trees prevail in Peru's tropical 

forests: they are warm, humid and shady. Because 

of this, as many as eight different varieties 

thrive here, some cultivated, some wild. A quarter 

of Peruvian cocoa beans are organically grown, 

making Peru the world's biggest producer of organic 

cocoa. The excellent quality of the Peruvian beans is 

esteemed by the best of the best chocolatiers and produces 

extraordinarily aromatic specialities. It is therefore 

no wonder that many of the world's best chocolates come 

from Peru every year. They are tested by a jury and win recognition 

at the annual International Chocolate Awards.

120 121 

Around 45 cocoa pods grow 

on a cocoa tree every year. 

As a rule of thumb, one bar 

of chocolate (100 g) contains 

the cocoa beans from 

one pod. 

Depending on the quality of the product, however, two 

pods may sometimes be used. In other words, one cocoa 

tree provides the raw material for around 30 bars of 

chocolate every year. 

We Swiss lead the whole of Europe as consumers of chocolate, 

with 10 kg per capita per year, which corresponds 

to a volume of 100 bars. Therefore, everyone in Switzerland 

consumes the annual harvest from 3.3 cocoa trees. 

FROM BEAN TO BAR 

The cocoa plant grows only in tropical zones 

north and south of the equator. The longish, 

yellow-red fruits grow directly on the stem. 

The fruits are harvested twice a year. The raw 

cocoa beans are fermented for five days in a 

closed bin. During this process, they not only 

lose some of their bitter substances, but also 

their white colour. They are then dried for 

two weeks, roasted and peeled. The beans 

are milled in large rollers and the cocoa butter 

separated from the cocoa mass. In the 

last and most important step, the cocoa mass 

is made into chocolate. This is called conching. Sugar and a little cocoa 

butter and milk powder (in the case of milk chocolate) are added to 

the cocoa mass, and the mass is stirred for hours at a low temperature. 

It is poured into moulds and left to harden, and it's ready. 

To make chocolate, the beans are removed from the ripe cocoa pod 

and stored for six days in special boxes to break down the pulp and 

develop the right flavour. 

The beans are then spread out in the sun and dried on trays or mats. 

They have to be turned over at regular intervals so as to dry evenly. 

After drying, the beans are roasted and ground to form a cocoa mass, 

which is then made into chocolate according to various recipes. 

Professional 

cooking tip: 

Add a few cocoa 

nibs to chilli con 

carne (or chilli sin 

carne) for an unbeatable 

flavour. 

At 8.7 million residents, that comes to 

cocoa trees that are farmed solely for the Swiss market.

122 123 

Chocolate makes you fat 

Chocolate – of all varieties – contains a lot of 

fat and sugar. On average, there are 500 to 

550 calories in a bar. That covers a quarter of 

an adult's daily calorie requirement. 

Dark chocolate is good for you 

Dark chocolate has the highest amount of cocoa 

powder in it (there's none at all in white 

chocolate, so it isn't actually chocolate at all). 

And this cocoa powder contains really healthy 

ingredients which stimulate the metabolism, 

for example, and are good for your cardio- 

vascular system. However, there are relatively 

few vitamins in chocolate. That's why you 

have to eat plenty of it. :-). 

Chocolate makes you clever 

Good to know: in 2012, Swiss physician Franz 

Messerli discovered a correlation between the 

per capita consumption of chocolate in a 

country and the number of its Nobel laureates. 

Switzerland comes top in both categories! 

Save the Earth. It's 

the only planet where 

there's chocolate. 

Chocolate, not chewing gum 

Mint-flavoured chewing gum only masks bad 

breath. The tannins contained in cocoa, however, 

curb the development of the bacteria 

responsible for bad breath. 

Chocolate brings you out in spots 

Unfortunately, studies confirm that. Only if 

you eat the chocolate, though. If you apply it 

to the skin, the substances in the cocoa bean 

help to protect you from sunburn and encourage 

wounds to heal. They also have a moisturising 

effect and the antioxidants they contain 

even prevent wrinkles. It gets even better: 

cocoa extract invigorates the blood supply to 

the skin, promotes fat degradation and even 

helps with cellulite. 

Chocolate helps 

against insomnia 

Having a sweet before bedtime makes perfect 

sense. Chocolate contains tryptophan, which 

helps to regulate sleep by acting on the brain. 

It only works in combination with sugar, so it 

is fine to have a bit of milk chocolate before 

going to bed. 

Chocolate makes you happy 

It is true that cocoa contains various substances 

such as tryptophan, dopamine and 

theobromine which have an anti-depressant 

effect. However, the quantities are very small. 

So it is probably because of the wonderful 

taste that chocolate makes you happy. Because 

when we eat it, our reward system is 

activated and releases endorphins. 

You can't make 

everyone happy – 

you're not chocolate. 

Chocolate is addictive 

"What kind of 

chocolate is that?" 

"Mine!" 

They usually come on in the afternoon. Subtly. 

Our chocolate pangs. But why do we sometimes 

have such a tremendous need for chocolate? 

It's easily explained: our body has a 

sugar gap. We could of course fill it with fruit 

if we weren't aware that the superb melt-inthe-mouth 

chocolate is lying in the drawer 

(and no, even though cocoa grows on trees, it 

doesn't count as fruit). But our brain is easy to 

fool and gets used to behavioural patterns 

very quickly, so if you eat a piece of chocolate 

every day, you get used to it. When your body 

needs sugar, you immediately have the feeling 

that you have to eat chocolate. How can you 

get round the sugar gap? Very easily: have a 

healthy breakfast and lunch, preferably something 

that gives you a lasting feeling of being 

full. That way, the gap never arises.

124 125 

VEGAN 

Vegan 

chocolate 

mousse 

LACTOSE-FREE 

GLUTEN-FREE 


• 100 g vegan chocolate with a high cocoa content 

(e.g. organic chocolate from Peru with 89% cocoa) 

• 100 g aquafaba (water drained from 1 tin of 

chickpeas) 

• 170 g silken tofu 

• 1 tsp vanilla paste 

• Cocoa nibs, coconut yoghurt and chilli flakes 

for decoration 

›Carefully melt the chocolate in a bowl over a water bath. 

Drain the chickpeas, retaining the liquid (aquafaba). (Cover the 

chickpeas and place them in the refrigerator for later use in a salad or 

humus, for example.) 

Beat the aquafaba for around 10 minutes with a hand blender until a 

creamy consistency similar to beaten egg white is obtained. 

Blend the silken tofu and the vanilla paste with a hand blender until 

smooth. Add the melted chocolate. Carefully fold in the whipped 

aquafaba. 

Divide between 4 glasses and place in the refrigerator for a minimum 

of 2 hours. 

Shortly before serving, decorate the mousse with a dab of coconut 

yoghurt, cocoa nibs and some chilli flakes. 

1 portion = 

214 kcal

126 127 

Peruvian 

jungle 

coffee

128 129 

The fact that you don't immediately associate 

Peru with coffee may be because 

of its big neighbours Brazil and Colombia. 

Although they lead world coffee 

production in terms of volume, Peru easily 

overtakes them on quality. One of the most 

expensive coffees in the world also comes from 

Peru, and it comes from an unusual producer ... 

Large-scale, automated coffee plantations 

such as those to be found in Brazil are rare in 

Peru. One reason for this is that the terrain on 

the eastern slopes of the Andes does not yield 

any large, flat areas. On the other hand, the 

tropical climate in which sensitive coffee 

plants feel at home prevails in the Peruvian 

mountain forests. What is good for the plants 

is hard work for the coffee farmers. The hostile, 

steep terrain makes the use of machinery 

or efficient harvesting methods absolutely impossible. 

Export trade also becomes more difficult 

because the small plantations are hard 

to reach. 

SHADY MULTI-CULTURE 

Peru's coffee plants develop such high quality 

primarily because they are grown in mixed 

cultures and not in strict monocultures like 

conventional coffee. So not only coffee shrubs 

grow on the plantations, but also other plants 

such as cocoa, bananas, eucalyptus and coconut 

palms. In coffee cultivation, they are also 

known as shade trees. They are higher than 

the coffee plants and protect them from too 

much sun or rain with their thick canopies of 

leaves. What's more, they enrich and better 

aerate the soil and enable it to store more water. 

And even more fantastic: mixed cultivation 

ensures natural protection from pests. A 

greater diversity of plants attracts more animals, 

and they simply eat the harmful insects. 

And quite incidentally, the shade trees ensure 

that Peruvian coffee displays a breadth of aromas 

that reflects the enormous diversity of 

the country. 

Peruvian 

highland coffee is 

grown on the eastern 

slopes of the Andes, 

at 1,600 - 1,800 metres above sea level. 

85 percent of the total is 

produced by more than 100,000 

small and very small 

farmers whose plantations 

are often smaller 

than 2 hectares. 

STRIPPING AND PICKING 

So why isn't coffee grown in mixed cultivation 

all over the world? For economic reasons. The 

shade trees are impractical because they get 

in the way of the harvesting machines. There 

are none of these stripping machines in Peru. 

Stripping means that machines with rotating 

brushes plough through the rows and remove 

all leaves and coffee cherries from the sensitive 

bushes, whether they're ripe, underripe 

or overripe. They then have to be sorted afterwards. 

This, too, is done by machine and fairly 

roughly – a few rejects always slip through. It 

has a negative effect on the quality of the coffee 

later. 

For the reasons stated above, it isn't even 

possible to do this in Peru. The harvesting 

method used here is picking by hand. The 

farmers pick the best and ripest coffee cherries 

directly from the branches. This protects 

the plants, is sustainable and guarantees a 

harvest of significantly higher quality.

130 131 

Peruvian coffee plantation 

with shade trees 

Although coffee, with a share of 30 percent, 

is Peru's most important agricultural 

export (ahead of asparagus and grapes), 

its coffee-growing only accounts for just 

short of 4 percent of global production. 

Peru therefore places 7th in the ranking of 

coffee-producing countries. In contrast, 

it takes 1st place as an organic coffee and 

organic chocolate exporter. 

ORGANIC ALMOST AS A SIDE 

EFFECT 

1. Less fertiliser 

2. Natural pest control 

3. Biodiversity due to mixed culture 

4. Gentle hand picking 

5. Sustainable, environmentally 

friendly cultivation 

6. High quality 

The requirements for organic coffee are therefore 

fulfilled almost automatically, even if 

many of the small farmers can only achieve 

the sought-after certification by forming cooperatives. 

Initiatives like Fair Trade and the 

Rainforest Alliance also support the coffee 

farmers. 

After picking, the coffee beans are separated 

from the pulp, washed, dried and peeled. The 

raw coffee is then exported and roasted locally, 

because the fresher the roast, the better 

the flavour. In other words, if you have a raw 

product that has been produced with so much 

effort and is therefore expensive, you also 

allow for more time and care in the roasting. 

This explains the higher price of organic coffee. 

Those who are prepared to dig even deeper 

into their purse can try a very special Peruvian 

speciality: 

COATI LOVES COFFEE CHERRY 

If you've seen the film "The Bucket List" with 

Morgan Freeman and Jack Nicholson, you 

may be thinking of Kopi Luwak, the exclusive 

coffee that the wealthy entrepreneur Edward 

(Jack Nicholson) always drank. What he – unlike 

Carter, a mechanic – did not know was 

that the coffee got its special aroma by being 

passed through the entire digestive tract of 

Indonesian mongooses. 

In Peru, coatis perform this task. They are also 

called mishasho, or, affectionately, misha. The 

animals eat the ripe coffee cherries and then 

expel the beans, fermented. Connoisseurs 

consider that this gives the coffee a slight 

note of pineapple and papaya. 

However, the freedom-loving coatis aren't exactly 

easy to farm, so they live half-wild on 

huge areas of land. This makes the "harvest", 

i.e. finding and gathering the beans after they 

are passed through the system, a very 

time-consuming process. 

A very scant 800 kilogrammes of "misha coffee" 

is produced every year. This makes it one 

of the most expensive coffees in the world. 

You pay a stiff 75 dollars for one cup, and a 

kilogram of the raw coffee changes hands for 

1,400 dollars. 

However, you should also have a really good 

coffee-maker at your disposal.

132 133

134 135 

Is it or isn't it good for 

you? 

First and foremost, coffee is 

important. Because what would the 

world be like without its Number 1 pick-me-up? 

However much you love coffee, though, you shouldn't 

overdo it ... because the right amount can draw 

the line between good for you and bad for you. 

How long does the effect of 

caffeine last? 

How bad for you is coffee? 

Too much coffee can cause 

Caffeine in nature 

Caffeine is a toxin produced 

Here are a few freshly brewed facts. 

The stimulating effect of caffeine 

starts 15 to 30 minutes 

agitation, disturbed sleep, 

rapid heartbeat, nausea or 

by the coffee plant to deter 

predators (particularly in- 

after you drink it. The aver- 

make your face flush. How- 

sects). However, caffeine is 

age half-life period is around 

ever, the symptoms disappear 

only life-threatening for hu- 

4 hours. 

as soon as the substance is 

mans from a consumption of 

eliminated. Long-term over- 

upward of 10 grams, for ex- 

consumption places a strain 

ample 330 espressi. 

on the adrenal glands. 

How good for you is coffee? 

How does caffeine affect us? 

Is caffeine addictive? 

If we consume a moderate 

Our body's messenger, aden- 

Caffeine is the most fre- 

amount (approx. 3 cups), the 

caffeine it contains makes us 

osine, ensures that we don't 

overexert ourselves, but get 

quently consumed psychoactive 

substance in the world. If 

Are we dehydrated by coffee? 

mentally and physically more 

alert and stimulates our performance. 

Coffee is thought 

tired at some point. Caffeine 

blocks adenosine temporarily. 

Our circulatory system is 

you drink coffee regularly, 

the body becomes accustomed 

to it and needs more 

No. It probably gets this reputation 

because coffee is a 

diuretic. The glass of water 

Caffeine in food 

How much coffee per day? 

400 milligrams of caffeine 

to have a positive effect on 

stimulated by caffeine and 

and more coffee to achieve 

that is routinely served with 

Coffee 150 ml 

150 mg 

per day is safe, that is, just 

the cardio-vascular system 

the heart beats faster. As a 

the same effect. Withdrawal 

coffee is intended to neutral- 

Espresso 30 ml 

30 mg 

short of 4 cups of coffee. 

and to reduce the risk of 

result, our pulse rate and 

can lead to headaches, poor 

ise your taste buds so that 

Dark chocolate 100 g 

90 mg 

However, you should only 

heart attacks and strokes. 

blood pressure are raised and 

concentration and irritability. 

you can enjoy the coffee bet- 

Milk chocolate 100 g 15 mg 

drink an amount that does 

Coffee contains antioxidants, 

concentration is improved. 

You are "decaffeinated" af- 

ter. Coffee can be counted as 

Cocoa 150 ml 

5 mg 

not exceed 200 mg of caf- 

has an anti-inflammatory ef- 

ter nine days at the latest. 

part of your fluid intake. 

Black tea 150 ml 

50 mg 

feine at any one time. It's 

fect, promotes digestion and 

Nevertheless, caffeine is not 

However, the caffeine con- 

Energy drink 250 ml 

80 mg 

better to resist coffee-based 

supports fat burning. 

considered to be an addictive 

tent means it is not suitable 

Cola 330 ml 

40 mg 

drinks from the chilled cabi- 

substance. 

for quenching a thirst. 

Source: Beobachter magazine 

net, as they often contain too 

much sugar.

136 137 

"I'd presumably had a few 

coffee cherries too many” 

Miriam 

Mörgeli 

Barista, trainer 

and instructor 

in Eldora's 

staff restaurant 

Credit Suisse Tower 

ZH-Oerlikon 

For Miriam Mörgeli, coffee is her profession 

and passion combined. And her favourite 

beverage, of course. She discovered 

her passion for the popular pick-me-up at the 

Credit Suisse Towers' Eldora coffee bar in ZH-Oerlikon and trained to 

the level of Barista Bachelorette within five intensive years. Before the 

last and highest training course as a Barista Coffee Master, however, 

she finally wanted to tour coffee country Peru, and to take the opportunity 

to work on a coffee plantation there. 

Miriam, you spent three weeks in Peru in 2018 

experiencing coffee cultivation close up. Why 

did it have to be Peru and not the more famous 

coffee countries of Brazil or Ecuador? 

The Urubamba Valley is one of the most fertile regions 

in Peru and the entrance to the jungle. Machu Picchu and 

the coffee plantation where Miriam worked are in this 

area – with hair-raising roads thrown in. 

Peru is the Number 1 country for organic coffee, that was important to 

me. Also, I've dreamt of visiting Machu Picchu at some point ever since 

I was 13 years old. We even walked up ourselves, it was really tough. 

Working on the coffee plantation must have been 

tough as well, wasn't it? 

Oh yes, and how! With organic cultivation, all the picking is done by 

hand. Because I'm only 1.52 metres tall, but most of the coffee berries 

are 2 metres above the ground, I had to work above my head and at 

some stage I had such tension in my neck and shoulders and stiff, aching 

arms; it is really hard work. An experienced picker gathers 35 kilos 

per day, I managed 8 kilos. On our plantation, the coffee cherries were 

also still depulped with a hand-operated grinder. I turned the wheel as 

well ... but not for long, it was so hard!

138 139 

FROM TREE TO CUP: 

1. Pick 2. Depulp 3. Dry 

4. Peel 5. Roast 6. Grind 7. Brew 

8. Enjoy 

What is it like to work in the jungle? Isn't it 

dangerous? 

There are pythons, scorpions and spiders, you do have to watch out. 

Naturally, the people there are familiar with it and are aware of danger 

much sooner. My friend and I hired a ranger who took care of us. And 

nobody warned me beforehand that I shouldn't eat too many coffee 

cherries. They're as sweet as honey and absolutely delicious, so I was 

nibbling. But the flesh of the coffee berry has eight times the caffeine 

content of the bean! At some stage I was totally edgy and nervous – I'd 

presumably had a few too many. 

What did you like best about it? 

The people. Our host family on the plantation welcomed us so cordially 

and we were part of the family straight away. Though they live in really 

modest circumstances and we were there in our expensive "functional" 

jackets. We met tribes in the jungle whose kids had never seen a mobile 

phone. It really makes you think. 

Miriam created 

the coffee drink 

"Pachamama" 

(see next page), 

which is available 

as of now at all 

Eldora Barista 

Bars. 

Do you see coffee with different eyes now? 

We visited a total of five plantations. I already knew how production 

worked beforehand, but seeing all these things with my own eyes has 

made me more passionate about coffee than ever. Coffee is so important, 

a lot of people aren't even aware of that. Because it's always there. 

But watch out when you've got an appointment for a blood sample 

that's not until 9.30 am and you're supposed to turn up with an empty 

stomach. That's when you notice how much we love and need our 

coffee. By the way, I always go to that kind of appointment with two 

full mugs of coffee for "after the event", even though they laugh.

140 141 

Pachamama 

"Pachamama" 

comes from 

the indigenous 

Quechua language 

and means 

"Mother Earth". 

• 1 espresso 

• 1 pinch cinnamon 

• 1.5 dl oat milk 

• 1/2 tsp honey 

• 1 pinch maca powder 

• 1 pinch tonka bean 

›Mix the espresso with the cinnamon. Foam or heat the 

oat milk with the honey and maca powder, and add to 

the espresso. Grate a little tonka bean over. 

A brief guide to spices 

Cinnamon sticks are 

Maca is also known 

Tonka beans are the 

the bark of the 

as the Peruvian 

seed of a tree that 

cinnamon tree, 

which is also indigenous 

to Peru. 

For Eldora barista 

Miriam, Peru and 

ginseng. The bulbs 

have been grown in 

the Andes for 2,000 

years and are used 

for food and medic- 

grows in South 

America. They give 

off an intense 

aroma which can be 

compared to a mix- 

Now in all 

eldora barista bars 

the scent of the 

inal purposes. They 

ture of vanilla and 

cinnamon tree are 

have a sweetish, 

bitter almond. 

inseparable. 

nutty flavour.

142 143 

Coffee banana 

cake 

Ingredients for a cake tin approx. 26 cm long 

CAKE: 

• 200 g plain yoghurt 


• 100 g raw sugar 

• 1 tsp vanilla paste 

• 2 tsp Nescafé powder 

• 100 g almonds, ground 

• 200 g spelt flour 

• 10 g baking powder 

• 2 very ripe bananas 

• 1 pinch salt 

The riper the bananas, 

the better! 

DECORATION (EXAMPLE): 

• Chocolate glaze 

• 2 bananas, sliced 

• Icing sugar 

• Chocolate mocha beans (decoration, edible) 

›Grease the cake tin, pre-heat the oven to 160°C . Separate the eggs. Mash 

the bananas with a fork. Beat the egg white until stiff with the pinch of salt. 

Beat the egg yolk with the sugar, vanilla and coffee powder until foamy. Add the 

plain yoghurt and mashed bananas. Mix the almonds, spelt flour and baking powder, 

add to the egg mixture and combine. Carefully fold in the beaten egg white 

and pour the mixture into the prepared cake tin. Bake at 160°C for about 50 minutes. 

Place on a cooling rack and allow to cool. 

Tip: Decorate with a little liquid chocolate, 2 bananas, icing sugar and some chocolate 

mocha beans.

144 145 

The rainbow mountain of Vinicunca

146 147 

move 

TIME TO 

A bailar! 

When was the last time you danced? Or learned 

a new dance? Dancing is THE option for all 

thosewho don't really get a buzz out of the gym. 

In playful mode, you exercise your muscles, 

stamina and, if a choreography is involved, 

even your brain. What's more, it's just fun! 

Apart from its unrivalled biodiversity, Peru 

also has a broad cultural diversity: 300 different 

dances have been created in the Lake 

Titicaca area alone! Many of the Peruvian 

dances are not just for exercise and an expression 

of the joy of living, but also a way of narrating 

customs and stories with music. Some 

of them are quite entertaining. Or have you 

seen the chickens' love ritual mimicked in 

dance before? 

The ladies wear wide, puffy skirts and dance 

barefoot. The men wear riding costumes and 

big hats with broad brims. Both hold white 

handkerchiefs in their hand, which they wave 

playfully. 

La marinera takes on spectacular elegance 

when the man sits high on a horse during the 

dance and guides the horse skilfully in loops 

and circles around the dancing woman. 

Music and dancing are 

long-standing traditions 

in South America. Really 

long-standing: 10,000 

years! It has proved 

possible to backdate this 

on the basis of archaeological 

finds of musical 

instruments. 

La Marinera - Peru's national dance 

The marinera is to Peru what the tango is to 

Argentina and the samba to Brazil. The Peruvian 

national dance arose in the 17 th century. 

It combines Spanish, Indian and African influences. 

To drums and wind instruments in 3/4 

time, the dancing couples execute short, tapdance 

style steps, turn, circle around each 

other, bow and cast flirtatious glances at each 

other. Because that's what the marinera is 

about: a man wooing a woman.

148 149 

Huayno - a walk in the Andes 

The huayno is the most popular dance in the 

Peruvian Andes. Huayno is an Andean dance 

in 2/4 time. It is often danced at celebrations. 

Its origin can even be traced back to the days 

of the Inca Empire. The Huayno is a wooing 

Is your 

foot tapping? 

Try out the marinera 

or other South American 

dances, e.g. at 

dance as well, in other words danced in pairs, 

the Zurich Dance 

but the couples have relatively little physical 

contact. The man asks the lady to dance with 

an outstretched arm. Then they simulate a 

Company 

americabaila.com 

"stroll". However, in many cases there aren't 

just two dancers on the floor, but several 

couples who exchange partners. It is a joyful, 

El Tondero - wiggling and scraping 

energetic and boisterous tap dance in colourful 

costume. 

The tondero is similar to the marinera, but the 

dance steps are freer and the expression is 

The instruments used are the quena (Andean 

flute) the charango (a small plucked instru- 

Danza de las Tijeras 

doubtedly exhausting, in view of the fact that 

cheekier. It is supposed to be influenced by 

ment), harps and violins. However, quite a 

The title is Spanish for "scissor dance". In 

the scissor dance can go on for up to 10 hours 

the love ritual of chickens. The man pursues 

few bands also use modern instruments such 

Quechua, the indigenous language, it is called 

(!). In earlier times, it was supposed to be a 

the woman, who constantly escapes him and 

as the accordion, saxophone and trumpet. 

"Supaypa Wasin Tusuq", which roughly 

trial of the dancers' physical and mental 

wiggles her hips flirtatiously, lifts her skirt a 

means "The dancer in the devil's house". It 

strength. 

little or scrapes her foot on the floor like a 

was originally danced by priests, magicians 

Even today, the scissor dance is performed as 

hen. There are variants in which the woman 

and shamans in Peru's Pre-Hispanic period. 

a kind of team competition. 27 December is 

also balances a clay pot on her head. The men 

When the Spaniards, strict Catholics, con- 

the official day of the scissor dance in Huan- 

hold their big hat and a handkerchief 

quered Peru in 1532 AD, the dance was ini- 

cavelica and a major event for the local popu- 

in their hand and enact drawing 

tially prohibited. 

lation and foreign visitors. 

the woman's attention with 

And in actual fact the movements do look a 

sweeping gestures. The two 

little as if the dancers were possessed by the 

move apart, approach 

devil: accompanied by the music of the harp 

each other again, and 

and violin, they take extravagant steps, bend 

circle each other before 

their knees, leap, make headstands and al- 

coming together on the last note. 

most do the splits. In their hands, the dancers 

The expressive dancing is accompanied by the 

hold large scissors which they open and close 

joyful and rhythmic sound of guitars, piano, 

rhythmically. 

drum and trumpets. 

The scissor dance is a synchronised group 

dance, with some solos incorporated. The 

wild gesticulation with the scissors is not 

without its hazards and the moves are un-

150 151 

Huaconada - the New Year dance 

The huaconda comes from the village of Mito 

in the Andes and is traditionally danced on 

the first three days of January in a new year. 

Locals use masks to disguise themselves as old 

men with big noses and parade through the 

village to the sound of music. 

The masks are mainly intended to engender 

respect – the old men represent the Council 

of Elders and therefore the people's highest 

authority; the big noses are reminiscent of the 

sacred condor's beak. 

Any locals taking part in the parade should 

preferably have a clear conscience. Because 

villagers who have behaved badly or been lazy 

in the past year are whipped by the huacones 

in a playful manner and get their bottoms 

tanned. So it makes sense that only those residents 

who have behaved irreproachably 

themselves can become huacones, or 

huaconda dancers. 

In 2010, UNESCO declared the huaconda an 

Intangible Cultural Heritage of Humanity. 

Wititi 

Wititi is the traditional dance from the Colca 

Valley near Arequipa. It tells the story of a 

young man who is consumed by love for a 

young woman from the hostile neighbouring 

region. One day, he slips into the village festival, 

disguised as a woman, to meet her and 

flee with her. Another derivation of the dance 

is of military origin: the intention was to deceive 

the enemy into thinking they were fighting 

against women, in order to confuse them. 

The first explanation is favoured by the fact 

that "Witi Witi" means "to make love" in 

Quechua. 

Groups of dancers perform a synchronised 

dance to a specific choreography, but also divide 

into couples during the process. The 

dancers go round and round in a circle incessantly 

and swing their wide circle skirts back 

and forth. Traditionally, Andean instruments 

are used for the music, for example flutes and 

drums. However, today the dance is also performed 

to trumpets, saxophones and drums. 

El Alcatraz – fire in on the rear 

Fire plays a crucial role in this Afro-Peruvian 

dance: the man and woman each have a piece 

of paper attached to the back of their waist, 

and each tries to light the other's with a burning 

candle while the other is swinging his or 

her hips. 

This fairly erotic dance is normally accompanied 

by the rhythms of a drum.

152 153 

Lamas and alpacas have a long 

history in the Andes of Peru 

as providers of wool and pack 

animals. However, you see 

these gentle animals more and 

more often at graze in Switzerland 

as well. Because of 

their careful feeding and 

gentle step, 

they are ideal for taking 

care of the landscape 

even in steep terrain. They 

are easy to care for but very 

robust, simple to breed and 

easy to train. Since, 

in addition, they respond 

cautiously but affectionately 

to humans, they are also used 

very successfully as therapy 

"Don't look too deep 

into a lama's eyes, you 

could fall in love." 

South American 

proverb 

relax 

TIME TO 

animals. So if you want to 

become better acquainted with 

these gentle animals, you can 

enrol for lama or alpaca 

trekking, for example, which 

is offered almost everywhere 

in Switzerland.

154 155 

Now 

available at 

the Eldora 

kiosk: 

Now 

available at 

the Eldora 

kiosk: 

VEGAN 

VEGAN CEVICHE 

GLUTEN-FREE 

ORGANIC 

corn 

waffles 

Vita Coco 

Cold Brew 

Coffee 

PERUVIAN 

CHICKEN SALAD 

Sweet potato and 

Portobello 

VEGAN 

CHICKEN 

WHOLEMEAL WRAP 

Tomato, 

soya cottage cheese 

VEGAN 

QUINOA BOWL 

Mr Vergara 

Chocolate 

drink 

El Tony 

Mate & Ginger 

Eldora has decided to help its customers 

snack smarter with "Smart Snacking". Our 

range of extras now includes a large selection 

of healthy snacks – everything from 

tasty tiny treats to sensible mini meals. 

Mr Vergara 

Tonka tropical 

drink 

El Tony 

Mate Classic 

CLUB SANDWICH

156 157 

The last 

snack 

of the day ... 

... is often a VERY tough test of our 

self-discipline. We know full well that 

in the evening we "should" have light, 

fresh, high-protein, low-calorie food 

whenever possible. But a plateful of pasta 

would make us so much happier after a 

long day at the office! No problem. Our 

smart pasta creation on the next page 

will fulfil your every want and need.

158 

159 

VEGETARIAN 

Black bean spaghetti 

with zoodles, wild garlic 

pesto, radishes and confit 

cherry tomatoes 


• 300 g mixed cherry tomatoes 

• 2 cloves of garlic, sliced 

• 4 sprigs fresh thyme 

• Olive oil, salt, pepper, 

icing sugar 

• 300 g black bean spaghetti 

(e.g. Edamama black bean 

spaghetti) 

• 2 zucchetti, cut into spaghetti 

with the vegetable 

spiraliser or into fine strips 

• 1 bunch radishes 

• Roasted pine nuts, slivers of 

Parmesan 

WILD GARLIC PESTO 

• 50 g fresh wild garlic 

• 25 g pine kernels, roasted 

• 25 g Parmesan, grated 

• 1 dl olive oil 

›Place the cherry tomatoes on a baking sheet, mix with the olive oil, salt, pepper, 

thyme sprigs, garlic and a little icing sugar. Cook on a baking sheet in the oven at 

100°C for around 2 hours. 

For the pesto: Wash and roughly chop the wild garlic. Place in a blender with all the 

other ingredients and blend until smooth. Season with a little salt. 

Quarter the radishes. Cook the bean spaghetti according to pack instructions, drain. 

Warm the olive oil in a large frying pan. Briefly fry the zucchetti and radishes. Stir in the 

pasta and 3/4 of the wild garlic pesto, season. 

Arrange on a pre-warmed platter. Garnish with the confit tomatoes, a little wild garlic 

pesto, pine kernels and slivers of Parmesan.

Eldora AG 

Gebäude A1 M.O.V.E. 

Bändliweg 20 

8048 Zurich 

Tel. +41 (0)43 255 20 50 

info.zuerich@eldora.ch 

de.eldora.ch/en

Smart Eating #3 Peru Englisch

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