Get your booklet „the SECRETS of a healthy ASIAN diet“ for free!

Spicy Thai Peanut Sweet Potato Buddha Bowl

Spicy Thai Peanut Sweet Potato Buddha Bowl 2

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, canola oil, or olive 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.
Spicy Thai Peanut Sweet Potato Buddha Bowl 1

Gluten-Free Sweet Potato Brownies
.

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

Noodle Buddha Bowl with caramelized Tofu and Broccoli

Buddha Bowl with Tofu and Broccoli 2

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.
Buddha Bowl with Tofu and Broccoli 1

Sweet Potato
Tempeh Wok
.

Avocado-Banana-Chocolate-Pudding
.

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

Buddha Bowl with Paprika and Orange

Buddha Bowl with Paprika and Orange 2

Ingredients (2 servings)

  • 150 g quinoa
  • 2 cloves garlic
  • 1 onion
  • 1 chili (optional)
  • 1 zucchini
  • 2 red bell pepper
  • 300 g snow peas
  • 200 g cultivated radish
  • 20 g parsley (or cilantro)
  • 20 g mint
  • ½ organic lemon
  • 1 orange
  • olive oil
  • 1 pinch salt & pepper
  • as needed sesame seeds

Instructions

  1. Rinse quinoa in warm water and cook in water (or optionally in vegetable stock), according to the package instructions, and set aside.
  2. Mince garlic and onion (and optionally chili).
  3. Cut zucchini, bell pepper, snow peas, and cultivated radish into bite-sized pieces.
  4. Roast the onion and then the zucchini in olive oil. Take everything out of the pan and roast the snow peas briefly. Add garlic (and optionally chilli) to the end.
  5. Season with salt and pepper.
  6. Chop parsley (or cilantro).
  7. Place the cooked quinoa along with 4 tbsp olive oil, a pinch of salt&pepper, raw and roasted veggies and herbs into bowls.
  8. Add the juice of half a lemon (or a lime) and the lemon zest cut in stripes.
  9. Fillet the orange and add the orange filets to the bowls
  10. Sprinkle some sesame seeds on top.
Buddha Bowl with Paprika and Orange 1

Tofu-Veggie Stir-Fry
.
.

Crispy Salmon with Swiss Chard
.

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

Buddha Bowl with baked Tofu and Edamame

Buddha Bowl with baked Tofu and Edamame 2

Ingredients (2 servings)

  • 150 g whole grain rice
  • 250 g tofu
  • 2 tbsp tamari or soy sauce
  • 1 pinch garlic powder
  • 1 pinch black pepper
  • 100g edamame, shelled
  • ½ head pointed or red cabbage
  • 2 carrots

SAUCE

  • 4 tbsp nut butter (e.g. almond, peanut) or tahini
  • 2 tbsp sambal oelek
  • 3 tbsp tamari or soy sauce
  • 1 tsp apple cider vinegar
  • 40 ml coconut milk or other plant drink

Instructions

  1. Cut tofu into cubes, place in a bowl, and toss with soy sauce, pepper, and garlic powder.
  2. Line a baking sheet with parchment paper, place the seasoned tofu cubes on the tray and bake for 30 minutes. Flip once half way through.
  3. Slice cabbage, place on a baking tray, sprinkle with salt and pepper and roast for 30-40 minutes until starting to brown and crisp.
  4. Cook rice according to package instructions.
  5. Use a peeler to cut carrot into thin strips.
  6. Bring water to a boil and use a metal colander to steam shelled edamame.
  7. Combine all sauce ingredients and whisk until smooth.
  8. Divide rice, carrots, edamame, cabbage, and tofu into bowls and drizzle a generous serving of sauce on top.
Buddha Bowl with baked Tofu and Edamame 1

Bamboo Shoots Wok
.
.

Sweet Garlic Salmon
.
.

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

Buddha Bowl with Cauliflower Sauce

Buddha Bowl with Cauliflower Sauce 2

Ingredients (2 servings)

  • 150 g whole-grain rice
  • 1/2 cauliflower 
  • 250 g Swiss chard or spinach
  • 100 g green peas, frozen
  • 100 g carrots
  • 1-2 tbsp butter or coconut oil
  • 4 garlic cloves
  • 120 ml vegetable stock (free from glutamate or yeast extract)
  • 1 pinch salt & pepper

Instructions

  1. Cook rice according to package instructions.
  2. Cut cauliflower into pieces.
  3. Dice carrots.
  4. Peel and mince the garlic.
  5. Bring water to the boil in a saucepan and add cauliflower. Simmer for approximately 10 minutes.
  6. Transfer cauliflower to a food processor, blend until smooth and set aside in a saucepan.
  7. Cut Swisschard into small pieces and cook with vegetable stock in a saucepan over medium heat.
  8. Transfer to food processor and pulse until smooth.
  9. Add to saucepan with puréed cauliflower, along with butter and minced garlic to and salt to taste.
  10. Steam green peas and carrots.
  11. Scoop brown rice into bowls, pour the sauce over top with green peas, carrots and ground black pepper.
Buddha Bowl with Cauliflower Sauce 1

Sweet Garlic Salmon
.
.

Tofu cooked in Tomato Stew
.

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

Buddha Bowl with Beetroot and Zucchini Cream

Buddha Bowl with Beetroot and Zucchini Sauce 2

Ingredients (2 servings)

  • 220 g chickpeas, cooked
  • 150 g quinoa
  • 2 beetroot tubes
  • ½ red onion
  • ¼ cucumber
  • as needed chives
  • 2 eggs (optional)

SAUCE

  • 2 garlic cloves
  • ½ zucchini
  • as needed green onions (optional)
  • 2-3 tbsp tahini
  • 2 tbsp sunflower seeds
  • 2 tbsp apple cider vinegar
  • 1pinch of salt & pepper
  • 1 tbsp olive oil

Instructions

  1. If not precooked, cook chickpeas with previous soaking overnight.
  2. Cook quinoa according to package instructions
  3. Add olive oil, salt and pepper to taste.
  4. Cook beetroot tubers with water in a saucepan.
  5. For the sauce, cut zucchini, chop green onions, peel garlic and blend with remaining sauce ingredients in a blender.
  6. If the sauce is too thick, add a bit of olive oil and/or water.
  7. Slice red onion, cucumber and chop chives.
  8. Peel cooked beetroot and slice.
  9. Divide quinoa into bowls, add chickpeas, vegetables, and a dollop of sauce to serve.
  10. For an extra source of protein, cook or poach eggs.
Buddha Bowl with Beetroot and Zucchini Sauce 1

Tofu cooked in Tomato Stew
.

Ceviche without
raw fish
.

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