Ingredients (2 servings)

• 200 g spinach leaves (or kale)
• 150 g brown rice
• 50 g sun-dried tomatoes
• 100 g pitted olives
• 1 orange
• 220 g kidney beans, cooked
• ½ red onion
• ½ bunch fresh basil
• ½ lemon, organic
• 1 garlic clove
• 1 tsp dijon mustard
• 2 tbsp extra virgin olive oil
• 1 pinch salt&pepper

Instructions

1. Cook rice according to package instructions.
2. Cook kidney beans or let (kidney beans from glass jar) drain in a colander.
3. Juice the lemon. Optionally, grate the zest and use it, too.
4. Peel and mince the garlic.
5. For the dressing, mix lemon juice (and grated zest) with minced garlic, dijon mustard and olive oil in a small bowl.
6. Season with salt&pepper.
7. Peel and segment the oranges.
8. Dice the red onion, chop the sun-dried tomatoes and basil, and halve the olives.
9. Place all ingredients into a large bowl together with the cooked rice and dressing and combine. Season to taste.
10. Enjoy your meal!

Arugula Salad with Maple Roasted Pumpkin

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.

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)

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.

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.