• 300 g tempeh (or tofu)
• 500 g broccoli (or 300 g broccoli and 200 g bok choy)
• 150 g whole-grain rice
• 2 carrots
• 1 red paprika
• 2 tbsp coconut oil
• as needed green onions or chives
• as needed sesame seeds
• as needed furikake (optional)
• a drizzle of sesame oil (optional)

SAUCE

• 2 cloves garlic, minced
• 3 tbsp coconut sugar or maple or date syrup
• 4 tbsp tamari or soy sauce
• 4 tbsp tahini
• ½ lemon or 1 lime, juiced
• 1 tsp chili flakes

Instructions

1. Cut the tempeh into squares and cut each square into triangles.
2. Optionally steam the tempeh for 10 minutes to get the most flavor out of the marinade.
3. Combine sauce ingredients in a bowl, coat tempeh with half of the sauce and let sit for 20 minutes.
4. Meanwhile, cook the rice according to the package instructions.
5. Cut broccoli florets.
6. Boil water in a saucepan and use a metal colander to steam the broccoli for 4 minutes in total.
7. If opting for additional bok choi, add bok choi to broccoli in the half-time at 2 minutes and steam for 2 minutes.
8. Julienne carrots or use a peeler to cut thin carrot ribbons.
9. Cut paprika into stripes.
10. Heat coconut oil in a pan over medium heat and add the tempeh.
11. Let simmer while flipping occasionally until the sauce starts to darken slightly, then add half of the remaining sauce (save some for drizzling on top of the bowls), and let simmer until the sauce thickens.
12. Assemble the bowls with rice, tempeh, broccoli (and bok choy), carrot ribbons and paprika stripes.
13. Drizzle the remaining sauce and optionally sesame oil on top.
14. Garnish with chopped green onions, furikake and sesame seeds.

Green Leafy Salad with Cherries and Miso Dressing

Why are Asians less prone to being overweight ?

Ingredients (2 servings)

• 200 g spinach leaves (or kale)
• 150 g brown rice
• 50 g sun-dried tomatoes
• 100 g pitted olives
• 1 orange
• 220 g kidney beans, cooked
• ½ red onion
• ½ bunch fresh basil
• ½ lemon, organic
• 1 garlic clove
• 1 tsp dijon mustard
• 2 tbsp extra virgin olive oil
• 1 pinch salt&pepper

Instructions

1. Cook rice according to package instructions.
2. Cook kidney beans or let (kidney beans from glass jar) drain in a colander.
3. Juice the lemon. Optionally, grate the zest and use it, too.
4. Peel and mince the garlic.
5. For the dressing, mix lemon juice (and grated zest) with minced garlic, dijon mustard and olive oil in a small bowl.
6. Season with salt&pepper.
7. Peel and segment the oranges.
8. Dice the red onion, chop the sun-dried tomatoes and basil, and halve the olives.
9. Place all ingredients into a large bowl together with the cooked rice and dressing and combine. Season to taste.
10. Enjoy your meal!

Arugula Salad with Maple Roasted Pumpkin

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.

Ingredients (2 servings)

• 1 medium sweet potato
• 220 g chickpeas, cooked (equals 110 g dried chickpeas)
• 80 g whole-grain rice
• 50 g bok choy, broccoli, or other green vegetable of choice
• 200 g edamame, shelled
• 1 avocado
• 1 handful peanuts, crushed
• as needed cilantro, chopped

MARINADE

• 2 cloves garlic, minced
• 1 tbsp sambal oelek
• 1 tbsp tamari or soy sauce
• 1 tbsp maple syrup
• ½ tsp red pepper flakes (optional)
• 1 tbsp oil (e.g. coconut oil)

PEANUT SAUCE

• 2 cloves garlic, chopped
• 1 chili, chopped or ½ tsp chili flakes
• 1 lime, squeezed
• 2-3 tbsp tamari or soy sauce
• 1 tbsp sesame oil
• 2 tbsp rice vinegar
• 1 tbsp maple syrup
• 2-3 tbsp peanut butter
• as needed water to thin

Instructions

1. If not yet cooked, cook chickpeas after previous soaking overnight.
2. Preheat the oven to 180°C.
3. Peel and cut sweet potato into cubes.
4. Rinse and drain cooked chickpeas.
5. Combine sweet potatoes and chickpeas in a bowl with the marinade ingredients.
6. Add to a baking sheet lined with parchment paper and bake for 30-35 minutes until the sweet potato can be pierced with a fork.
7. Cook rice according to the package instructions.
8. In the meantime, bring water to the boil, and use a metal colander to steam the shelled edamame beans and the green vegetables of choice for about 5 minutes.
9. Prepare the peanut sauce by combining all ingredients. Add water if too thick.
10. Halve, deseed, peel and cut the avocado into slices.
11. Assemble the bowls with rice, steamed veggies, the sweet potato-chickpeas-combo, avocado slices, and drizzle a generous serving of peanut sauce.
12. Top with chopped cilantro and crushed peanuts.

Gluten-Free Sweet Potato Brownies
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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.

Ingredients (2 servings)

• ½ broccoli head
• 150 g whole grain rice noodles
• 1 tbsp tamari or soy sauce
• 1 lime
• 2 tbsp sesame oil
• 250 g tofu, with brine
• 4 tbsp coconut oil
• 1 onion
• ½ red pepper
• as needed fresh coriander
• as needed fresh chives
• 2 tbsp corn kernels
• 50 g cashew nuts, optional

SAUCE

• 4 tbsp tamari or soy sauce
• 2 tbsp water
• 1 tbsp coconut sugar
• 1 tsp sambal oelek

Instructions

1. Remove broccoli florets from stalk.
2. Prepare rice noodles according package instructions.
3. Add tamari, juice of ½ lime, and sesame oil to noodles and mix well.
4. Pat tofu dry and cut into cubes of about 2 cm.
5. Heat coconut oil in a wok / pan and deep fry tofu cubes and remove from pan when crispy.
6. Mix sauce ingredients.
7. Peel, slice and roast onion until golden.
8. Add sauce and let simmer for 1-2 min.
9. Add tofu, turn down the heat and let simmer until sauce is soaked into the tofu.
10. Bring water to the boil and steam broccoli florets with lid for about 4-5 minutes until firm to the bite.
11. Cut paprika into strips.
12. Chop cilantro and chives.
13. Portion rice noodles into bowls and add tofu, broccoli florets, paprika and corn kernels.
14. Garnish and serve with herbs and lime wedge.
15. For a nutty taste, dry roast cashew nuts over medium heat until golden and add to the bowl.

Avocado-Banana-Chocolate-Pudding
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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.