Ingredients (2 servings)

• 500 g potatoes, organic
• 1 red onion
• 200 g red radish
• 2 mini cucumbers or ½ cucumber
• 200 g runner or French beans or asparagus
• as needed chives and fresh herbs of choice (e.g. summer savory, garden cress)

DRESSING

• 1 garlic clove
• 2 tbsp apple cider vinegar
• 1 pinch salt & pepper
• 1 tbsp mustard
• 2 tsp maple syrup
• 1 tbsp olive oil

Instructions

1. Cook potatoes in salted water for approximately 20 minutes, optionally with peel on.
2. Meanwhile, cut red onion, red radish an cucumber.
3. Trim off bean ends and cut beans diagonally.
4. Steam in a pot with hot water using a metal colander.
5. Mince garlic clove.
6. Combine with remaining dressing ingredients and mix well.
7. Chop chives and herbs.
8. Cut cooled potatoes into bite-sized piece and combine with remaining ingredients in a big bowl.
9. Drizzle a generous amount of dressing on top and sprinkle with chives and herbs.

Supercharged Salad with Oyster Mushrooms

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, subscribe to NIARIA’s newsletter and get the booklet „Secrets of a healthy Asian diet“ on top. You will receive literally much more exclusive food for thought for 0€ that won’t be shared elsewhere.

Ingredients (2 servings)

• ½ Hokkaido pumpkin or butternut squash
• 150 g quinoa
• 1 onion
• 1 tbsp ghee or coconut oil
• 1 tbsp maple syrup 
• 60 g pumpkin seeds
• 1 tbsp olive oil
• 1 pinch salt & pepper
• dried spices e.g. cumin or rosemary

TO SERVE

• 120 g arugula (or spinach)
• 2 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1 protein source e.g. eggs or beans (optional)

Instructions

1. Preheat the oven to 200°C.
2. Cook quinoa according to package instructions. You can replace water with a vegetable stock (free from glutamate or yeast extract).
3. Chop Hokkaido pumpkin or butternut squash into bite-sized pieces and place them in a baking pan.
4. Melt the ghee or coconut oil and pour it over the pumpkin along with maple syrup and season with salt and pepper.
5. Bake the Hokkaido pumpkin/butternut squash in the baking pan.
6. After a baking time of 20 minutes, add the pumpkin seeds and gently toss.
7. Bake for another 5-10 minutes or until pumpkin/squash is fork-tender.
8. Meanwhile, heat olive oil in a pan over medium heat.
9. Sauté sliced onion until golden.
10. Assemble quinoa, baked pumpkin, and onions in bowls.
11. Dress with olive oil and apple cider vinegar.
12. Serve with arugul.
13. For a whole meal, combine with a protein source of choice.

Italian Buddha Bowl

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.