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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
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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

Gluten-Free Sweet Potato Brownies

Sweet Potato Brownies 2

Ingredients

  • 600 g sweet potatoes or Hokkaido pumpkin
  • 200 g dates (if necessary soak in water a few hours beforehand if they are relatively dry – dates of the soft „Medjool“ variety are best suited without soaking beforehand)
  • 80 g ground almonds
  • 100 g buckwheat flour
  • 5 tbsp cocoa powder
  • 1 pinch of salt
  • optional: chopped walnuts or cocoa nibs

Instructions

  1. Preheat the oven to 180 ° C.
  2. Peel the sweet potatoes and cut into small pieces. If the pumpkin is chosen as an alternative, it does not have to be peeled.
  3. Bring water to a boil in a pan and cook sweet potatoes or pumpkin in it.
  4. Pour off the water and put the sweet potato or pumpkin together with the dates in a blender and puree smoothly.
  5. Put the mixture in a bowl and add the remaining ingredients.
  6. Then mix everything together well with both hands.
  7. Then place the dough in a baking pan lined with baking paper, at best rectangular and small (the larger the form, the flatter the brownies).
  8. Bake for 20-30 minutes.
  9. If no dough sticks to the blade when you insert a knife, the brownies are ready and the oven can be switched off.
  10. Let them cool for at least 10-15 minutes before removing them from the baking pan.
  11. Cut into rectangular pieces.
  12. The brownies keep in the fridge for about 4-5 days.
Sweet Potato Brownies 1

Spicy Thai Peanut Sweet Potato Buddha Bowl

Stir Fry Cabbage Wok
.
.

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

Stir Fry Cabbage Wok

Stir Fry Cabbage Wok 2

Ingredients (2 servings)

  • 150 g whole-grain rice
  • 1 onion
  • ½ head white or pointed cabbage
  • 200g carrots
  • 2 eggs
  • 4 tbsp canola oil
  • 1.5 tbsp maple syrup
  • 2 tbsp soy sauce
  • 2 tbsp rice vinegar
  • 1 tsp Sichuan pepper (optional)
  • 1 tbsp sesame oil (optional)
  • 1 pinch salt & pepper
  • as needed scallions

Instructions

  1. Cook rice according to package instructions.
  2. Whisk eggs with salt and pepper, pan fry with 1-2 tbsp oil, and set omelette aside.
  3. Slice onions, cabbage, and carrots.
  4. Chop scallions.
  5. Cut omelette into small slices.
  6. In a small bowl, combine maple syrup, soy sauce, and rice vinegar.
  7. Heat remaining oil in a pan and sauté onion until golden.
  8. Add carrots and cook for 2-3 minutes.
  9. Add cabbage and optionally Sichuan pepper.
  10. Stir in sauce and mix well.
  11. Reintroduce cut omelette slices and chopped scallions.
  12. Taste and season with salt and pepper if necessary.
  13. Optionally, drizzle some sesame oil and/or (homemade) furikake on top.
Stir Fry Cabbage Wok 1

Gluten-Free Sweet Potato Brownies
.

Brazilian Moqueca
(fish 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

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

Salmon with Pumpkin and Savoy Cabbage Salad

Salmon with Pumpkin and Savoy Cabbage Salad 2

Ingredients (2 servings)

  • ½ Hokkaido pumpkin
  • 300 g salmon fillets
  • ½ Savoy cabbage (approx. 300g) or 1 bunch kale
  • 1 red onion
  • 3 tbsp olive oil
  • 1 pinch salt & pepper
  • 2 tbsp pumpkin seeds (or almond flakes)

DRESSING 

  • 40 ml olive oil or cold-pressed flaxseed oil
  • 1 tbsp maple or coconut sugar syrup
  • 2 tbsp apple cider vinegar
  • 2 tbsp tahini
  • 2 tbsp almond butter
  • 1 pinch salt & pepper

Instructions

  1. Preheat the oven to 200°C.
  2. Dice the pumpkin (skin on), toss in some olive oil, place on lined baking sheets and roast the for 45-50 minutes.
  3. Meanwhile, combine all ingredients for the dressing (+optionally with grated lemon zest and chili flakes).
  4. Peel and slice red onion.
  5. Wash, de-stem and massage Savoy cabbage.
  6. Mix with the sliced red onion and dressing evenly.
  7. Roast almond flakes in a small pan without oil over medium heat (while shaking the pan regularly) until golden brown.
  8. Add salmon fillets (skin down) to a pan with heated olive oil and a pinch of salt and pepper and cook for 4-5 minutes.
  9. Flip the salmon, cook for another approximately 2 minutes.
  10. Divide Savoy cabbage with dressing, roasted pumpkin and salmon onto plates and sprinkle pumpkin seeds on top.
  11. Enjoy your meal!
Salmon with Pumpkin and Savoy Cabbage Salad 1

Brazilian Moqueca
(fish stew)
.

Sweet Potato
Tempeh Wok
.

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