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Brazilian Moqueca (fish stew)

von | Nov. 9, 2023 | Soups, stews & curries

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 ghee or coconut 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 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

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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.

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Hearty and Creamy Mushroom Soup with Chickpeas

von | Nov. 1, 2023 | Soups, stews & curries

vegan hearty ceamy mushroom soup with chickpeas 2

Ingredients (2 servings)

  • 250g mushrooms
  • 3 garlic cloves
  • 1 onion
  • 1 potato
  • 3-5 tbsp ghee or coconut 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 ghee or coconut 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 ghee or coconut 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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Prev. Recipe

Prawns with Zucchini and Carrot Noodles in a Nut Sauce

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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.

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Prawns with Zucchini and Carrot Noodles in a Nut Sauce

von | Okt. 15, 2023 | Fish and seafood

Prawns with Zucchini and carrot noodles 2

Ingredients (2 servings)

  • 300 g zucchini
  • 200 g carrots
  • 30 g fresh ginger
  • chilli
  • 2 garlic cloves
  • 24 raw prawns, peeled and deveined (tails on)
  • as needed scallions for garnish
  • as needed cilantro for garnish
  • 30 g coconut oil
  • whole-grain rice or quinoa for serving

DRESSING

  • 40 ml sesame oil
  • 30 g cashew nuts
  • 25 g cashew nut butter (or alternatively tahini)
  • 20 ml soy sauce
  • 2 limes
  • 40 ml rice vinegar
  • 2 tsp coconut blossom sugar

Instructions

  1. Cook whole-grain rice or quinoa according to the package.
  2. Juice the limes.
  3. Blend the dressing ingredients (optionally leaving some cashew nuts behind to roast for serving). Add a bit of water to loosen if necessary.
  4. Using a spiraliser, make “spaghetti“ from the zucchini and carrots. If you don’t own a spiraliser, julienne the vegetables.
  5. Peel ginger and garlic cloves.
  6. Mince chilli, ginger, garlic, scallions, and cilantro separately.
  7. Heat coconut oil in a wok or frying pan.
  8. Add ginger and chilli. Cook for 1 minute. Then add garlic.
  9. Add prawns and cook them while stirring occasionally just until they turn pink (don’t overcook them).
  10. Remove from the wok or pan and set aside.
  11. Add zucchini and carrots to the wok or pan.
  12. Add the dressing, mix and let everything cook over low heat for 1 minute.
  13. Serve with prawns and whole-grain rice or quinoa. Garnish with scallions and cilantro.
Prawns with Zucchini and carrot noodles 1

Hearty and Creamy Mushroom Soup with Chickpeas

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Roasted pumpkin pecan cranberry quinoa salad

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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
Get the booklet for free!

Salmon with Pumpkin and Savoy Cabbage Salad

von | Okt. 14, 2023 | Fish and seafood

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 ghee or olive oil
  • 1 pinch salt & pepper
  • 2 tbsp pumpkin seeds (or almond flakes)

DRESSING 

  • 40 ml extra virgine 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 ghee or coconut 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 ghee or coconut 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)
.

Prev. Recipe

Sweet Potato
Tempeh Wok
.

Next Recipe

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
Get the booklet for free!

Sweet Potato Tempeh Wok

von | Okt. 1, 2023 | Asian food

Sweet Potato with Tempeh Wok 2

Ingredients (2 servings)

  • 150 g quinoa / whole-grain rice
  • 200 g tempeh
  • 2 cloves of garlic
  • 1 chili
  • 3 tomatoes
  • 1 orange, organic
  • 4 tbsp tamari or soy sauce
  • 1 tbsp coconut syrup
  • 500 g sweet potatoes
  • 6 tbsp coconut oil
  • 1 pinch salt & pepper
  • 100 g young spinach leaves
  • 1 pinch of ground cumin

Instructions

  1. Wash quinoa and prepare according to the instructions on the package.
  2. Cut tempeh into cubes of 1 cm.
  3. Chop the garlic and chili.
  4. Dice the tomatoes very small.
  5. Rinse the orange with hot water, rub the peel and squeeze out the juice.
  6. For the marinade, mix the orange juice and zest together with garlic, tomatoes, soy sauce and coconut syrup.
  7. Peel and cut sweet potatoes into 2 cm cubes.
  8. Heat 3 tbsp of coconut oil in a wok, add sweet potatoes and roast for 5 min. over medium heat.
  9. Roast with a slightly opened lid for another 5 min. If necessary, add a little water and stir in between.
  10. Season with salt & pepper and place in a bowl.
  11. Wipe the wok and heat the remaining oil in it.
  12. Briefly fry tempeh over high heat for about 3 min.
  13. Add sweet potatoes, spinach and marinade and let cook for 4-5 minutes.
  14. Season with salt, pepper and cumin.
  15. Mix the quinoa with the vegetables and serve.
Sweet Potato with Tempeh Wok 1

Salmon with Pumpkin and Savoy Cabbage Salad

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Noodle Buddha Bowl with caramelized Tofu and Broccoli

Next Recipe

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
Get the booklet for free!