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Brazilian Moqueca (fish stew)

Brazilian Moqueca 2

Ingredients (2 servings)

  • 350 g fish fillets (any kind e.g. codfish or seabream)
  • 150 g whole-grain rice
  • 2 garlic cloves
  • 1 onion
  • 1 red paprika
  • 1 yellow paprika
  • 2 tomatoes
  • 2 tbsp olive oil
  • 200 ml coconut milk
  • 1 tsp turmeric, ground (as alternative to originally palm oil, if not available)
  • ½ lime, juiced or 1 tbsp vinegar
  • 15 g cilantro
  • 15 g scallions
  • 15 g dill-weed
  • 1 pinch salt & pepper
  • vegetable broth (optional)

Instructions

  1. Chop garlic cloves.
  2. Cut the fish fillets into pieces about 5 cm wide and marinate with salt, pepper, and garlic.
  3. Cook rice according to package instructions.
  4. Slice onions, paprika, and tomatoes.
  5. In a pan, build layers starting with onion, paprika, tomatoes, then fish, again onions, paprika, and tomatoes.
  6. Add olive oil, coconut milk, turmeric and lime juice and season with salt & pepper or vegetable broth.
  7. Turn on the stove and cook everything for 20-30 minutes with lid on.
  8. In the meantime, chop herbs.
  9. As soon as the fish is cooked, add the herbs to the pot and serve with rice.
Brazilian Moqueca 1

Stir Fry Cabbage Wok
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Salmon with Pumpkin and Savoy Cabbage Salad

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

Creole shrimp soup from Louisiana

Creole shrimp soup form Louisanna 2

Ingredients (2 servings)

  • 250 g potatoes
  • 1 onion
  • 1 chili
  • 2 garlic cloves
  • 1 red paprika
  • 100 g spinach
  • 2.5 tbsp canola oil
  • 300 ml coconut milk
  • 600 ml vegetable broth
  • 4 thyme sprigs
  • 4 rosemary sprigs
  • 180 g shrimps, peeled and deveined
  • 1 lime
  • 1 pinch salt & pepper
  • as needed cilantro
  • as needed scallions

Instructions

  1. Peel potatoes and cut into cubes.
  2. Core and dice the paprika.
  3. Mince the garlic cloves and chili.
  4. Dice the onion.
  5. Sort and wash the spinach.
  6. Heat the oil in a large saucepan and sauté the onions until translucent.
  7. Then add the chili and garlic and continue to sauté.
  8. Add potatoes and toss for 1-2 minutes.
  9. Add half of the coconut milk and simmer for 2-3 minutes.
  10. Deglaze with the vegetable stock and add the thyme and rosemary.
  11. Bring the soup to a boil, turn the heat down to low and let simmer for about 20 minutes.
  12. Meanwhile, rinse the peeled shrimp.
  13. Remove the sprigs of thyme and rosemary from the saucepan.
  14. Add the paprika, spinach, and remaining coconut milk and bring to the boil again. Simmer gently for another 10 minutes.
  15. Add shrimps and simmer until they turn red.
  16. Season the soup with salt, pepper and the juice of half a lime.
  17. Serve soup in bowls with chopped scallions, cilantro and lime wedges.
Creole shrimp soup form Louisanna 1

Lime Shrimp Black Bean Avocado Salad
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Pomegranate Chickpea Rice Bowl
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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.

Mock-up Secrets of a healthy Asian diet

Portuguese Fish Stew (Caldeirada)

Portuguese Fish Stew Caldeirada 2

Ingredients (2 servings)

3-4 tbsp olive oil 1 onion

  • 1 garlic clove
  • 500 g potatoes
  • 500 g white fish fillets (e.g. codfish)
  • 2 paprika of choice
  • 4 tomatoes
  • 4-6 bay leaves
  • 3 tbsp fish sauce
  • 1 pinch salt & pepper
  • 1 tsp paprika powder
  • 1 tsp chili flakes (optionally)
  • 50 ml vinegar
  • 600 ml water
  • as needed cilantro
  • as needed dill weed (optional)

Instructions

  1. Slice onion and mince garlic clove.
  2. Peel potatoes and cut into slices.
  3. Cut paprika into stripes.
  4. Dice tomatoes.
  5. Cut fish fillets in half midways.
  6. Heat olive oil in a saucepan over medium heat.
  7. Sauté onion two minutes and add garlic.
  8. Once, they turn golden, add potato slices and cook in saucepan with lid on for 6-8 minutes.
  9. Add fish fillets, fish sauce, and a generous pinch of salt.
  10. Add bay leaves, deglaze with water, and top with tomatoes and paprika.
  11. Add vinegar, paprika powder, (optionally chili flakes), and a pinch of pepper.
  12. Let simmer for about 30 minutes and then serve with cilantro (and optionally dill weed).
Portuguese Fish Stew Caldeirada 1

Pomegranate Chickpea Rice Bowl
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Cinnamon Sweet Potato Salad with Rosemary Pecan Nuts

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

Sweet Potato Curry Soup

Sweet Potato Curry Soup 2

Ingredients (2 servings)

  • 1 broccoli head
  • 1 onion
  • 1 sweet potato
  • 4 tbsp canola or coconut oil
  • 400 ml coconut milk
  • 500 ml water
  • ½ tbsp curry paste
  • 3-4 lime leaves (optional)
  • 1 pinch salt & pepper
  • 220 g chickpeas, cooked (equals 110 g dried chickpeas)

Instructions

  1. Divide broccoli florets from the stem.
  2. Dice onion.
  3. Peel and cut sweet potato into bite-sized pieces.
  4. Heat oil in a saucepan and roast the onion until translucent.
  5. Add the sweet potato, season with salt and pepper and roast for approx. 5 minutes, stirring occasionally.
  6. Add coconut milk and curry paste to the saucepan and cook for 2-3 minutes.
  7. Now add water, cooked chickpeas, and lime leaves and cook for another 10 minutes.
  8. Add broccoli florets to the saucepan and cook a couple of more minutes until broccoli becomes tender to your taste.
Sweet Potato Curry Soup 1

Broccoli Shrimps Wok
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Miso White Fish Soup
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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.

Mock-up Secrets of a healthy Asian diet

Miso White Fish Soup

Miso white fish soup 2

Ingredients (2 servings)

  • 1 liter water
  • 3 tbsp light miso paste
  • 1 chili
  • 1 thumb-sized piece of ginger
  • 3 lime leaves
  • 500 g white fish fillets e.g. cod fish
  • 2 bok choy
  • 100 g ladies’ fingers (optional)
  • 1 bunch enoki mushrooms
  • cilantro leaves to garnish
  • rice or rice noodles for serving

Instructions

  1. Put miso in saucepan with water, sample and add salt if needed. Simmer on low heat.
  2. Add ginger, chili, and lime leaves.
  3. Cut fish fillets in half midways and add to the broth. Simmer for 8-10 minutes until cooked through.
  4. Cut bok choy leaves from stems. Cut stems into bite-sized portions and set apart. Now, cut the leaves separately.
  5. Slice ladies’ fingers thinly.
  6. Remove the fish from the saucepan and set to a plate, fragmenting them into big chunks.
  7. Bring the broth in the saucepan to the boil.
  8. Introduce the bok choy stems into the broth. 1 minute later add ladies’ finger. Continue cooking for 1-2 minutes.
  9. Now, add bok choy leaves and continue cooking for 1 minute until wilted.
  10. Before serving, separate the enoki mushrooms and add to the broth.
  11. Place fish chunks into bowls, ladle over some broth with vegetables.
  12. Serve with rice or noodles and garnish with cilantro.
Miso white fish soup 1

Sweet Potato Curry Soup
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Hearty and Creamy Mushroom Soup with Chickpeas

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

Hearty and Creamy Mushroom Soup with Chickpeas

vegan hearty ceamy mushroom soup with chickpeas 2

Ingredients (2 servings)

  • 250g mushrooms
  • 3 garlic cloves
  • 1 onion
  • 1 potato
  • 3-5 tbsp olive oil
  • 1 l vegetable broth
  • 3-4 bay leaves (optional)
  • 30 g cashews
  • 60 ml water
  • 220 g chickpeas, cooked (equals 110 g dried chickpeas)
  • 1 pinch salt & pepper
  • as needed thyme, oregano, or rosemary, fresh
  • as needed parsley, fresh

Instructions

  1. Remove the dirt from the mushrooms by using paper towels.
  2. Remove the stems form the mushrooms.
  3. Set the stems aside along with half of the mushroom caps.
  4. Slice the remaining mushroom caps thinly.
  5. Crush and peel garlic cloves.
  6. Peel and slice onion.
  7. Slice the potato thinly.
  8. Rinse potato slices with water (prevents soup from developing sticky texture).
  9. Heat 2 tbsp of olive oil in a saucepan.
  10. Sauté onion and garlic for 4-5 minutes.
  11. Add potato slices along with mushrooms stalks and caps with a pinch of salt & pepper and sauté for 3-4 minutes.
  12. Deglaze with vegetable broth. Optionally add bay leaves.
  13. Simmer on medium heat for about 10 minutes.
  14. In the meantime, add cashews, water, pinch of salt & pepper, and a drizzle of olive oil in a blender and blend until liquified.
  15. Pour the cashew cream into the soup.
  16. Stir and bring to a boil.
  17. Potentially remove bay leaves and transfer the soup into the blender and blend until liquified.
  18. Heat 2 tbsp of olive oil in the saucepan.
  19. Add sliced mushrooms, season with salt & pepper and sauté for 3-4 minutes.
  20. Reintroduce the soup into the saucepan, add cooked chickpeas, customize by adding fresh herbs of choice and stir.
  21. Serve with a dash of olive oil and parsley.
vegan hearty ceamy mushroom soup with chickpeas 1

Miso White Fish Soup
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Prawns with Zucchini and Carrot Noodles in a Nut Sauce

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