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Arugula Salad

Ingredients (2 servings)

  • ½ Hokkaido pumpkin or butternut squash
  • 150 g quinoa
  • 1 onion
  • 1 tbsp coconut oil (or butter)
  • 1 tbsp maple syrup 
  • 60 g pumpkin seeds
  • 1 tbsp olive oil
  • 1 pinch salt & pepper
  • dried spices e.g. cumin or rosemary


  • 120 g arugula (or spinach)
  • 2 tbsp olive oil
  • 1 tbsp apple cider vinegar
  • 1 protein source e.g. eggs or beans (optional)


  1. Preheat the oven to 200°C.
  2. Cook quinoa according to package instructions. You can replace water with a vegetable stock (free from glutamate or yeast extract).
  3. Chop Hokkaido pumpkin or butternut squash into bite-sized pieces and place them in a baking pan.
  4. Melt the butter and pour it over the pumpkin along with maple syrup and season with salt and pepper.
  5. Bake the Hokkaido pumpkin/butternut squash in the baking pan.
  6. After a baking time of 20 minutes, add the pumpkin seeds and gently toss.
  7. Bake for another 5-10 minutes or until pumpkin/squash is fork-tender.
  8. Meanwhile, heat olive oil in a pan over medium heat.
  9. Sauté sliced onion until golden.
  10. Assemble quinoa, baked pumpkin, and onions in bowls.
  11. Serve with arugula, olive oil and apple cider vinegar.
  12. For a whole meal, combine with a protein source of choice.
Arugula Salad

Italian Buddha Bowl

Why are Asians less prone to being overweight ?

Asians seem to suffer less from chronic lifestyle diseases and are less prone to being overweight in comparison to individuals with a Western diet. If you want to know how to bring your health to the next level, get the booklet „Secrets of a healthy Asian diet“ and receive literally much more exclusive food for thought for free that won’t be shared elsewhere.

Mock-up Secrets of a healthy Asian diet