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Roasted Pumpkin, Pecan & Cranberry Quinoa Salad

von | Okt. 1, 2023 | Salads

Roasted Pumpkin, Pecan and Cranberry Quinoa Salad 2

Ingredients (2 servings)

  • 150 g quinoa
  • 6 kale or savoy cabbage leaves
  • 1 tbsp ghee or coconut oil
  • 1 pinch of salt
  • 1.5 orange
  • 30 g cranberries

ROASTED PUMPKIN

  • ½ hokkaido pumpkin
  • 1 pinch garlic powder
  • 1 pinch of salt & pepper
  • 1 tbsp ghee or coconut oil

CARAMELIZED PECANS

  • 75 g pecans
  • 1 tbsp maple syrup
  • 1 pinch of salt

DRESSING

  • 1 garlic clove
  • ½ orange, juiced
  • 1 tbsp apple cider vinegar
  • 1 tbsp olive oil
  • ½ tsp cinnamon powder
  • 1 tsp paprika powder
  • 1 tsp garlic powder
  • 1 tsp cumin
  • 1 pinch salt & pepper

Instructions

  1. Preheat the oven to 180°C.
  2. Cut pumpkin into cubes, place in a bowl and combine well with garlic powder, salt & pepper, and ghee or coconut oil.
  3. Line a baking sheet with parchment paper and spread out the pumpkin cubes. Bake in the oven to roast for around 25 minutes.
  4. In the meantime, cook quinoa according to package instructions.
  5. Cut the stem off the kale/cabbage leaves and cut the remaining leaves into thin slices.
  6. Sprinkle some salt on the chopped leaves and massage with olive oil.
  7. Heat ghee or coconut oil in a frying pan over a medium-high heat. Add the pecans and toast them for a couple minutes on both sides. Then, sprinkle some salt and add in the maple syrup. Stir and toast for a further few minutes so they’re all coated and.
  8. Cut oranges into bite-sized pieces.
  9. Mince garlic clove, juice orange, and combine with remaining dressing ingredients.
  10. Combine quinoa with kale/cabbage.
  11. Add roasted pumpkin, orange, cranberries, dress with dressing, and top with caramelized pecans.
  12. For a whole-meal, you can simply mix in cooked beans or chickpeas.
Roasted Pumpkin, Pecan and Cranberry Quinoa Salad 1

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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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Noodle Buddha Bowl with caramelized Tofu and Broccoli

von | Sep. 15, 2023 | Buddha Bowls

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
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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.

Mock-up Secrets of a healthy Asian diet
Get the booklet for free!

BBQ Salmon with Mango Avocado Salad

von | Sep. 15, 2023 | Fish and seafood

BBQ Salmon with Mango Avocado Salad 2

Ingredients (2 servings)

  • 150 g whole-grain rice
  • 2 (wild) salmon fillets

SALMON PASTE

  • 1 tbsp coconut sugar
  • 2 tsp smoked paprika
  • 2 tsp onion powder
  • 2 tsp garlic powder
  • ½ tsp chili powder
  • ½ tsp salt
  • 2 tbsp ghee or coconut oil

MANGO AVOCADO SALAD

  • 2 mangoes
  • 1 avocado
  • 30 g cilantro
  • 1 red onion
  • 1 green paprika
  • 1 red or green chili (optional)
  • 1 lime juice
  • 1 pinch of salt & pepper

Instructions

  1. Cook rice according to the package instructions.
  2. Preheat the oven to 180°C.
  3. Mix the spices and the ghee or coconut oil to make a paste.
  4. Place the salmon in an ovenproof dish and generously rub the paste over the salmon.
  5. Bake for 6-12 minutes, depending on the thickness of your salmon.
  6. In the meantime, dice mango, avocado, onion, and paprika, chop cilantro and chili, and juice the lime.
  7. Combine all salad ingredients and spice with salt & pepper to taste.
  8. Arrange the salmon with rice and salad on plates and serve.
BBQ Salmon with Mango Avocado Salad 1

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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!

Baked Sweet Potato and Cauliflower with Bean Salad

von | Sep. 1, 2023 | Buddha Bowls

baked sweet potatoe and cauliflower 2

Ingredients (3 servings)

  • 150g quinoa
  • 1 sweet potato
  • 1 cauliflower
  • 1 tsp paprika powder
  • 1 tsp cumin
  • 1 tsp garlic powder
  • 3 tbsp ghee or coconut oil
  • 2 tbsp extra virgin olive oil
  • 250 g green beans
  • 1 red onion
  • 1 red paprika
  • 100 g corn
  • 2 tbsp apple cider vinegar
  • 1 pinch of salt & pepper
  • 20 g parsley

Instructions

  1. Cook quinoa according to package instructions.
  2. Peel and cut sweet potato into 2 cm cubes.
  3. Remove cauliflower from the stem.
  4. Preheat the oven to 180°C.
  5. Brush the sweet potato cubes with 1 tbsp ghee or coconut oil, place them on a baking tray lined with baking paper and put it in the oven for 35-40 minutes.
  6. In the meantime, combine 2 tbsp ghee or coconut oil with paprika powder, cumin, and garlic powder and brush the cauliflower florets with this mixture.
  7. Place them on a baking tray lined with baking paper and put it in the oven for 30-35 minutes.
  8. Trim off the ends of the green beans, cut them into 2 cm pieces and steam them using a metal colander for 5 minutes.
  9. In the meantime, dice red onion, cut paprika, and chop parsley.
  10. After the green beans have been rinsed under cold water, add them to a bowl together with onion, paprika, corn, and parsley.
  11. Dress with apple cider vinegar, extra virgin olive oil, and salt & pepper.
  12. If too dry, add olive oil as needed to the cooked quinoa, and season with salt & pepper.
  13. Arrange all ingredients in bowls and enjoy.
baked sweet potatoe and cauliflower 1

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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!

Avocado-Banana-Chocolate-Pudding

von | Aug. 30, 2023 | Sweet treats

Avocado Banana Pudding 2

Ingredients (1 serving)

  • 1 ripe banana
  • 1 ripe avocado
  • 3 tbsp cocoa and/or 1-2 tsp cinnamon powder (optional)
  • 100-150 ml plant drink, e.g. coconut, oat- or almond drink (optional)
  • 20 g oat flakes and/or -oat bran (optional)
  • nut cream e.g. almond cream (optional)

TOPPINGS

  • ground flaxseeds
  • peeled hemp seeds
  • cocoa nibs
  • desiccated coconut
  • buckwheat
  • chia seeds
  • sunflower seeds
  • hazelnut
  • cashews
  • blueberries
  • goji berries
  • mulberries

Instructions

  1. Peel the banana and cut into small pieces.
  2. Halve the avocado, remove the stone and scoop the flesh out of the skin.
  3. Put both together in a tall container and puree. Optionally add cocoa or cinnamon and puree.
  4. If a more liquid consistency is desired, a plant drink of your choice can be added.
  5. If a thicker consistency is desired, oat flakes or bran and nut cream can be used.
  6. Garnish with topping of choice to serve.
Avocado Banana Pudding 1

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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!