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Buddha Bowl with Paprika and Orange

von | Juli 14, 2023 | Buddha Bowls

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
  • 1 tbsp ghee or coconut oil
  • 4 tbsp olive oil
  • 1 pinch salt & pepper
  • as needed sesame seeds (e.g. 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 ghee or coconut 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 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
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Crispy Salmon with Swiss Chard
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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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Crispy Salmon with Swiss Chard

von | Juli 1, 2023 | Fish and seafood

Salmon with Swiss Chard 2

Ingredients (2 servings)

  • 2 salmon fillets (each 200 g), skin-on from wild-caught sustainable fishing
  • 150 g quinoa
  • 1 medium zucchini 
  • 250 g Swiss chard (or kale)
  • 2 tbsp coconut oil or ghee
  • green onion or parsley for garnishing

SAUCE

  • 2 cloves garlic
  • 200 g tahini
  • 1 tbsp apple cider vinegar
  • 1 pinch salt & pepper

Instructions

  1. Cook quinoa according to package instructions.
  2. Combine sauce ingredients in a blender (starting with tahini and apple cider vinegar) und blend until smooth. Potentially add more apple cider vinegar or water for a smoother texture. Add salt and pepper to taste.
  3. Grate the zucchini.
  4. Sprinkle salt on the the salmon fillets on all sides including the skin.
  5. Heat oil in a pan over medium-high heat.
  6. Add salmon fillets to the pan (skin down) and cook for 4-5 minutes, until the skin is crisp.
  7. Baste the fillet with oil while the skin is crisping.
  8. Flip the salmon, cook for another approximately 2 minutes, and then place on plates.
  9. Pluck and cut kale into bite-size pieces, add to the pan and cook for one minute.
  10. Mix the cooked quinoa, zucchini and kale together.
  11. Portion into bowls with the salmon and sauce on top.
  12. Garnish with green onions or parsley, if desired.
  13. Enjoy your meal!
Salmon with Swiss Chard 1

Buddha Bowl with Paprika and Orange
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Prev. Recipe

Bamboo Shoots 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!

Bamboo Shoots Wok

von | Juni 15, 2023 | Asian food

bamboo shoots wok 2

Ingredients (2 servings)

  • 300 g whole grain rice
  • 25 g dried Shiitake mushrooms
  • 1 onion
  • 2 garlic cloves
  • 1 thumb size piece of ginger
  • 2 carrots
  • 250 g French beans
  • 200 g mung bean sprouts
  • 140 g bamboo shoots in stripes
  • 10 g sesame seeds
  • as needed green onions
  • as needed cilantro and/or chives
  • 1 cucumber
  • 2 tbsp ghee or coconut oil
  • as needed sesame oil
  • 2 eggs (optionally)

SAUCE

  • 1 tbsp starch
  • 4 tbsp tamari or soy sauce
  • 2 tbsp water
  • 1 chili pepper or 1 tsp sambal oelek (optional)

Instructions

  1. Cook rice with 2x the amount of water.
  2. Soak shiitake mushrooms in hot water for 15 min.
  3. Peel and slice the onion.
  4. Peel and chop garlic and ginger finely.
  5. Slice the carrots.
  6. Remove the ends of the French beans and cut them in half crosswise.
  7. Wash and drain mung bean sprouts and bamboo shoots in a colander.
  8. Cut shiitake mushrooms into halves or quarters.
  9. Mix ingredients for the sauce.
  10. Dry roast sesame seeds over medium heat for 4-5 min.
  11. Chop green onions and cilantro.
  12. Slice cucumber.
  13. Roast onions and ginger with ghee or coconut oil.
  14. Then add carrots and French beans and roast for 1-2 min.
  15. Add shiitake mushrooms and bamboo shoots for another 1-2 min.
  16. Add mung bean sprouts along with the garlic and mix well.
  17. Turn the stove down to low heat and slowly pour the sauce into the wok while stirring. Mix everything well.
  18. Optionally, mix in the eggs or fry an omelette seperately.
  19. Turn off the stove, baste generously with sesame oil and add green onions.
  20. Garnish the wok vegetables with herbs and serve with rice and cucumber.
bamboo shoots wok 1

Crispy Salmon with Swiss Chard
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Prev. Recipe

Buddha Bowl with baked Tofu and Edamame

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!

Buddha Bowl with baked Tofu and Edamame

von | Juni 1, 2023 | Buddha Bowls

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
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.

Prev. Recipe

Sweet Garlic Salmon
.
.

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 Garlic Salmon

von | Mai 15, 2023 | Fish and seafood

Ingredients (2 servings)

  • 150 g quinoa or rice
  • 2 salmon fillets (each 200 g), skin-on
  • 1 pinch salt & black pepper
  • 1 pinch cayenne pepper
  • 2 tbsp coconut, maple or rice syrup
  • 2 tbsp warm water
  • 3 tsp apple cider vinegar
  • 6 tbsp ghee or coconut oil
  • 6 cloves garlic
  • 150 g French beans
  • as needed parsley

Instructions

  1. Cook quinoa or rice according to the package instructions.
  2. Season the surface of the salmon with salt, black pepper and cayenne pepper and set aside.
  3. Steam French beans or cook shortly in boiling water.
  4. Mix the syrup, water, apple cider vinegar and a pinch of salt and stir to combine.
  5. Chop peeled garlic and parsly.
  6. Heat up ghee or coconut oil in a pan on high heat.
  7. Pan-fry the salmon, skin side down first, for about 1 minute.
  8. Flip the salmon and cook for 1 minute.
  9. Turn it over again so the skin side is at the bottom.
  10. Add the garlic into the pan, sauté until slightly browned.
  11. Add the sauce to the pan, reduce the sauce until it’s sticky.
  12. Top the salmon with parsley and serve immediately with quinoa and French beans.
Sweet Garlic Salmon 1

Buddha Bowl with baked Tofu and Edamame

Prev. Recipe

Buddha Bowl with Cauliflower Sauce
.

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!