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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
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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

Sweet Potato Tempeh Wok

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

Noodle Buddha Bowl with caramelized Tofu and Broccoli

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

Noodle Buddha Bowl with caramelized Tofu and Broccoli

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

Avocado-Banana-Chocolate-Pudding

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

Noodle Buddha Bowl with caramelized Tofu and Broccoli

Noodle Salad with Garlic Shrimps and Zucchini

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