feel food club

katharina.kuehr

The (FREE) Valentine’s Day Menu is here!!

by Kommentar verfassen

You can download it here for FREE !

UPC-vday-menu.pdfDownload

It’s Valentine’s Day! And what is a Valentine’s Day without good food (& drinks)? Not a good one! But since we’re in a very special situation right now, and restaurants are closed, it can be stressful to cook something really good for Valentine’s Day!

I know you and I feel you – that’s why I have come up with this Valentine’s Day menu (&more) just for you!!

What you get is:

  • 1 drink recipe
  • 1 appetizer recipe
  • 1 main recipe
  • 1 (epic) dessert recipe
  • 1 ONLY for this menu created PLAYLIST
  • shopping list

All to make your Valentine’s Day as easy and beautiful as possible!

I hope you enjoy it and would love to see & hear how you like it!
Have the most amazing Valentine’s Day,
Katie // Une Petite Cuisinière

30-minute spicy Muhammara Breakfast Shakshuka (w/ NENI am Tisch)

by Kommentar verfassen

A creamy, spicy, tangy and so flavourful tomato sauce with muhammara. In it, perfecty baked eggs with runny yolks, set whites and topped off with some fresh Tahin and paisley. Dip it with some warm and soft pita bread and your brunch is perfect!

What is shakshuka?

Shakshuka is a dish that is believed to have originated in the Middle East, although it is not sure. It usually consist of olive oil, onion, garlic, tomatoes, peppers and sometimes cooked vegetables and minced meat. In this sauce there are poached eggs, which then are baked. It most of the times is sprinkled with a spice mixture of cumin, paprika, cayenne pepper and nutmeg. Today you can find it at many brunch spots or oriental restaurants.

What is special about this dish?

Instead of regular bell peppers, we are using Muhammara. What is Muhammara? This is a dip or spread made out of red bell peppers, walnuts and olive oil and it is SOSO good! It originally comes from Syria and now is very popular in oriental Cuisinie. Where do I get it? It is possible to make it yourself, but it definitely is easier, more convenient and quicker if you buy it ready! And there truly is no better one than the one from NENI am Tisch! You can get this at SPAR, EDEKA, Globus & tegut, so there are many supermarkets! If you do not have one of those near you – it is worth a little trip!

Besides our star of the show, it also is pretty spicy, although this is optional. If you like spicy, go for it (because chilli makes everything better) and if you don’t, just leave it out!

Is this dish health?

Yepyepyep. The muhammara is, as previously mentioned, made from roasted red peppers, and walnuts, which means you are getting a lot of Vitamins, healthy fats and protein. Besides, we have the tomato sauce, also high in vitamins and has some fibre. The extra onions and garlic do not only add more flavour but also more nutrients and the eggs add extra protein and healthy fats! That already is it – super simple!

How to make it?

Also not difficult! You start by frying the onions, garlic and chilli to the oil and let them sautés until soft. Next you add the Muhammara and stir it in so it cooks a little. Then we’ll add some canned (and crushed) tomatoes as well as tomato paste, water, salt and pepper and let it simmer for a few minutes to get really flavourful. If you want, you could now also add some kale or spinach to it to add some extra greens!

To poach the eggs, we are creating some mould in the sauce with the spoon. Then we’ll crack the eggs in and it already goes into the oven for 10-15 minutes until the whites has set and the yolks are still runny. To serve, we are just garnishing it with some parsley and dipping some pita! That is it – super delicious and super easy!

When to best have it?

This is great for a brunch with the family, as it is easy to prepare beforehand if you premake the sauce! Another great occasion is a quick lunch as it really comes together quite quickly and still is full of flavour. Or you could have it as a light dinner – I also really love that!

I hope you are enjoying this at least as much as we did, and that you’ll be making it on repeat! I would love to hear how you like it

Print

30-Minute Easy Muhammara Shakshuka

A delicious, spicy and creamy tomato – red pepper sauce (with the best Muhammara from NENI), along with some poached eggs and warm pita. Breakfast dreams coming true!

Course Breakfast, brunch, Main Course
Cuisine middle eastern
Prep Time 15 Minuten
Cook Time 15 Minuten
Total Time 30 Minuten
Servings 2 servings

What you will need

  • 1 tbsp olive oil
  • 1 red onion
  • 2 cloves garlic
  • 1 chilli (optional)
  • 1 package muhammara (125g)
  • 1 can tomatoes (400g)
  • 2 tbsp tomato paste
  • 3-4 tbsp water
  • 1 handful greens such as spinach or kale
  • 4 eggs
  • fresh pita to serve with

How to

  1. Finely slice the red onions and chop the garlic and chili and add them into a cold pan with the oil. Heat it up and fry for 2-3 minutes until soft and glassy.

  2. Add the Muhammara, stir in and let simmer for about 2 minutes.

  3. Add in the canned and crushed tomatoes, tomato paste, water, salt & pepper and let simmer for another 3-4 minutes.

  4. Then grab a wooden spoon and make four molds into the tomato sauce. Crack one egg into each mold and then bake for 10-15 minutes until the whites set and the yolks are still runny.

  5. Take out of the oven, serve with some fresh Tahin and warm pita bread! Enjoy!

Happy cooking & enjoy,
Love,
Katie // Une Petite Cuisinière

My February Top 5

by Kommentar verfassen

Month 2 of 12. Already ?! Time flies. We are still at home though and need some things that make our month of February a bit easier and a bit better. So, that is why there are the Feb Top 5, already the 6th blog post of the series, which makes me so soso happy, because you really seem to love them! We have got some really really cool things in here so make sure to check and try them all out!

Food of the Month – Chickpeas

Chickpeas – Kichererbsen – Pois chiches. These little, incredibly versatile beans are the food of the month February! Why? They are super nutritious, delicious and soso incredibly easy to cook with. Plus you can make so many, so good things out of it – so it already was high time to include them!

Chickpeas are one of the oldest consumed legumes ever – they have already been eaten over 7500 years ago in what today is Turkey – so pretty old! Even more amazing that they still are consumed so greatly. In the 18th and 20th century they even have been used as a cheaper substitute for coffee in some parts of Europe.

Today they are found in various cuisines around the world! In Middle Eastern cuisine for hummus and falafel (little fun fact: hummus actually is the Arabic word for chickpeas), in Indian cuisine in curries, in Italy it often is eaten with pasta, especially in the south and in the US it has experienced recent trends in form of pasta, which solely is made out of these peas.

Chickpeas actually are super nutritious! Cooked chickpeas (the ones you can find in a can) are really high in protein, with more than 8g/ 100g serving. They have almost equal amounts in fibre, which makes them great for digestion. Plus they are really high in Vitamin B9 and Iron.

Chickpeas are a staple in plant based and vegetarian nutrition because they are very high in protein, easy to prepare and super delicious! I personally love them in all different asian sauces or stews! If you need some inspiration on what to make with chickpeas you can try out the saucy hoisin chickpea bowl, the falafel pita sandwich or the chickpea and pineapple summer curry !

Recipe of the month – breakfast overnight quinoa

This recipe is not only something I love but also one you love! So many remakes in such a short time! This just made me so happy so it just had to become the recipe of the month!

Actually I had this for the first time when I was on holidays! I loved it so much that I decided to recreate it, which only took me four years to realise and it is so worth it! You have the fluffy and soft quinoa soaked up in a creamy vanilla yoghurt-milk sauce kind of thing. On top some freshly warmed frozen berries and all served up together. perfectly sweet, perfectly creamy!

And that is not even the best part! It is just so incredibly easy to make and prepare that you’ll have it ready to go within a few minutes in the morning! just make the quinoa the night before, chill in the fridge overnight and serve with the berries in the morning!

Plus, it also works great for meal prep, plus it is really healthy! Quinoa actually has been the food of the month in January, so you can read more about its health benefits here! So what are you even waiting for? You won’t regret making it!

Workout of the month – Elly magpie

PICTURE VIA WWW.ELLYMAGPIE.INFO

Fitness for everybody. Elisabeth aka Elly Magpie stands for having fun while moving. For a healthy body feeling and love. Fitness is something for everyone. There is no too thick, too thin, too short, too tall.

if you love your body, you take care of it. And sport if the perfect tool for that, that’s what Elly says. And I think she is more than right with her statement. Working out is something you do because you want to do something good for yourself and not because you want to punish yourself.

Her workouts are meant to be done by anyone. Easier and more difficult variations, depending on what you prefer – but believe me, you will be sore after! If you want to try them out you can for example try their live training with @dariadarie on Instagram and if you like it you can book their classes via ever sport. They take place almost daily.

Believe me – you’ll feel sore the next day and inspired by the trainer’s positivity immediately after!

Product of the month – share bar

Share bar – a bar with a mission. What is „share“? it is a company with an incredible mission behind it, which is „share for a better world“. How does it work? You buy one of their products and donate for each purchased one!

For example; you buy one bar and donate one meal to a person in need. With the purchase of one sparkling water you provide drinking water for one person in need. With the purchase of one of their journals you enable one school lesson for a kid.

Not only that the mission is simply incredible and such a great idea but also their bar tastes amazing! I have so far only found the chocolate and sea salt one (at Bipa) but they also have several other flavours like honey almond or cacao – hazelnut. Besides nut bars, there also are pasta, chocolate or other bars that you can purchase and which you can make an impact with.

The bar is vegan, organic, only has ingredients you can read (!) and no refined sugar. And obviously it tastes amazing! You can find them at Bipa, dm & rewe (their online shop is inactive right now)! Definitely worth a try!

Inspiration of the month – Alivia D’Andrea

Who is Olivia D’Andrea and why is she the inspiration of the month? Alivia is an American YouTube, who has started making YouTube videos 6 years ago. I have only recently discovered her through a friend’s recommendation and started watching her videos (and finished within 3 days – which I usually never do, I usually only watch while editing pictures, that says a lot about her).

Her videos are really inspirational and informative, as she gives tips and advice for self care, productivity, recipes, self love, healthy recipes and much more! And she is super honest and real in her videos, which I really like! Also, she does include facts, so her information is not just something made up but really backed up.

On her channel Alivia has also started a series of „Glow up diaries“, in which she shows her year-long journey of (wanting to) glowing up. Before you watch this, a little trigger warning, and please be aware that this content may not be the best for you if you are sensitive to disordered eating or an unhealthy relationship with food!! Please be careful with this! What inspired me so much about her is not the glow-up on the outside (which is impressive) but the glow up on the inside. The mental strength, the positive mindset and willpower to change for better is what is so incredible inspirational. Honestly, it encourages you to change your life, let go of bad habits and become something better and greater.

She is a bit similar to Linda Sun (who has been the inspiration of the month of October) but still very different. What they have in common is their struggle for body image and that they have a long journey with disordered eating behind them.

I hope that you’ll also enjoy this month’s Top 5 and that they will make your lockdown and just your whole month in general a bit better and a bit easier! I would love to hear what you think about them and stay tuned for some exciting things coming your way in February !!

Love,
Katie // Une Petite CuisiniÈre

Super Easy & Healthy 1-bowl peanut butter and berry blondies

by Kommentar verfassen

Fluffy and soft cake with peanut butter tasty and mushy raspberries. As if this was not enough yet, it is all made in only one bowl, ready in 30 minutes AND healthy! Like what would you want more?

What even are blondies?

Kind of like the little sister of brownies. So brownies without chocolate essentially. I do not know who had this idea, because I do’t know why you would want to have brownies without the chocolate BUT I need to say, I have been convinced otherwise and they are pretty amazing! I promise!

What is special about this dish?

They are not brownies – they are blondies. And they are not regular blondies – they are peanut butter blondies. Plus, they are healthy. The berries in it also give it a little PB&J (peanut butter and jelly) vibe, which is really, really good. And as said, they are incredibly easy to make!

Are they healthy?

I would say so! They definitely are healthier than regular ones? Why? For several reason, but mostly because we are doing a bunch of swaps in here! Instead of butter we are going for a mix of peanut butter and oil, which are higher in protein and unsaturated fats.

Instead of white, refined flour, we use whole grain flour and instead of white sugar, we are going for coconut sugar. This still contains sugar but also some other nutrients which make it a bit healthier than white, refined sugar. And last, but not least, we have got the berries which add some fibre and vitamins! All in all it is pretty fair!

How to make them:

We start by mixing the peanut butter (by the way, you can also use almond butter instead of peanut butter if you prefer this – like I do) with eggs, oil, vanilla and sugar. You can use smooth or crunchy peanut butter, whatever you prefer, or a mix of both!

Once those are mixed, we also whisk in the flour, baking powder, some salt and a little cinnamon. Now all we need to do is fold in some frozen raspberries Spread it onto a baking tray (or you could also fill it into muffin tins). This step now is optional but really really good: take a few teaspoons of peanut butter and just drop them somewhere into the dough on the baking tray and swirl them in. That way you’ll have some extra peanut butter with every bite. Now just bake them and that’s it! Enjoy!

When and how to best have them?

I love them as a snack or a dessert. As they are or with some more peanut (or almond) butter, some ice cream or yoghurt! You could also crumble them on top of your yoghurt in the morning for some next level breakfast or just have a few as a breakfast (why not?)!

I hope you’ll genuinely enjoy these and that you’ll make them on repeat! Have a great time cooking!

Print

Easy & Healthy One Bowl Peanut Butter & Raspberry Blondies

Fluffy, easy, healthy and soso good. You need 1 bowl, 30 minutes and a good podcast! What else are you waiting for?

Course Dessert, Snack
Prep Time 10 Minuten
Cook Time 20 Minuten
Total Time 30 Minuten
Servings 12 slices

What you will need

  • 2 eggs
  • 100 g peanut butter crunchy or smooth, or a mix (or almond butter)
  • 100 g coconut sugar
  • 100 g oil
  • some vanilla extract
  • 100 g wholegrain flour
  • 1/2 tsp baking powder
  • 1/2 tsp cinnamon
  • a pinch salt
  • 150 g frozen raspberries
  • some more peanut butter

How to

  1. Preheat the oven to 180°C.

    In a bowl combine the peanut butter, eggs, oil, sugar and vanilla until well combined. Mix in the flour, baking powder, salt and cinnamon. Fold in the raspberries.

    Spread the dough onto a baking tray. With a teaspoon grab some more peanut butter and add a few dollops onto the dough. Then swirl it in, so you'll have some peanut butter in every bite.

  2. Bake in the oven for 15 – 20 minutes until a toothpick comes out clean!

    Serve and enjoy!

Enjoy,
Love,
Katie // Une Petite Cuisinière