feel food club

katharina.kuehr

Honey Eggplant and chickpea salad with grilled halloumi

by Kommentar verfassen

Sounds like a lot and it is. So many flavors, so much goodness but still so simple and quick. Leave the boring salads behind and start making those next level ones. Salads have never tasted that good! 

Sunmer ist getting closer and closer, which means many people try to live and eat healthier. And whats the stereotype thing to do in order to eat healthiet? Salads! But contrary to commin believes, the plain ones only containing leaves and a dressing, maybe a piece of chicken, are bot the healthiest ones! 

Why are conventional salads not necessarily healthy?

Because they will fill you up for an hour maximum and wont leave you satisfied! Whats the problem with that? If you are not filled and satisfied for long, you will start to get hungry again very soon and snack or binge eat on unhealthy things as you will develop cravings for that. In order to bot develop these, it is important to have a filling, nutritious and delicious meal. And I know that this can be difficult with salads but believe me, this one is everything else than boring. 

Whats in it?

You bake the chickpeas and eggplant in the oven, with a slight olive oil and honey drizzle to get them crispy and a bit sweet. Honestly, life changing! If you habe never done chickpeas or eggplant with honey, I‘d say you should head straight to the kitchen and get started! And its so simple! You place the main components of the salad in the oven for 20 minutes and you are already half way there. 

The most extra dressing

The remaining base of the salad is some basic spinach. Bot a lot, just to add some color and vitamins! But whats a salad without a dressing? My brother would say rabbit food! And he is right. It is boring and plain. I do not get those people who skip on salad dressings because they literally are the easiest thing ever and add a ton of flavor. Honestly, don‘t skip on that. In here we have a super extra, still super simple dressing. 3 ingredients (!!) so much flavor! The ingredients are purred tomatoes (the ones from the can or box), Tahini and lemon juice. I do not know why I have never thought of making dressing with tomato sauce before but it is good. I wouldn‘t do it with a green side salad but on top of buddha bowls or italian inspired ones or ones that are pretty extra, as this one, this is so good! Highly recommended!

The star of the show

Last but definitely not least, the grilled halloumni. I have never had halloumni up till a few months ago and from then on it is a must in my diet! So addictingly good. On salads, on bowls, on pasta, on everything. It really adds this last pinch of salt to anything. Like here. It adds the extra wow, the saltiness and satisfying touch. We essentially only need to grill it for a few minutes on each side and thats it! Assemble! You can serve it with some bread, although I believe that this is not necessary because it is amazing and filling as is! 

You can meal prep it, just leave the dressing extra and keep in mind that the halloumni won’t be as melty and good but it still tastes pretty solid. My recommendation: make it fresh, it is better.

I hope that you will like this recipe and that it will change up your regular salad routine a little! 

Enjoy,

Print

Honey Eggplant and Chickpea Salad with grilled Halloumi

Next level salad. Has nothing to do with the boring image of salads you have in your head. Sweet and tangy eggplant & chickpeas, combined with salty fried halloumi and the most extra dressing. Enjoy now & Thank me later!

Course Appetizer, bowl, lunch, Salad
Prep Time 5 Minuten
Cook Time 20 Minuten
Total Time 25 Minuten
Servings 4 servings
Calories 366 kcal

What you will need

  • 2 large handful spinach
  • 160 g chickpeas from the can, rinsed, drained, and pat dry
  • 1 eggplant
  • 2 tbsp olive oil
  • 1 tbsp honey
  • some salt & pepper
  • 200 g halloumi
  • 1/2 lemon juiced

For the dressing:

  • 2 tbsp Olive Oil (just pured tomatoes from the can/ boy without anything)
  • 1 tbsp Tahini
  • 1 lemon juiced

How to

That is how it works:

  1. Slice the eggplant into about 2 cm sized cubes. Drain, rinse and pat the chickpeas dry. Place both in a bowl. In a seperate bowl combie the olive oil, lemon juice and honey. Generously salt and pepper the eggplant and chickpeas and then toss in the dressing. Bake for abou 20 minutes at 180°C.

  2. Meanwhile combine all the ingredients for the dressing.

    Heat up a grilling pan to high heat. Slice up the halloumi in about 0.5 cm thick slices. Just before the chickpeas are done baking, fry the halloumi on it for about 2-3 minutes on each side until it gets some grilling marks and melts nicely.

  3. When the tray is done baking, combine the ingredients with the spinach and the dressing. Seperate on bowls and top with the grilled halloumi!

    Serve and enjoy!

Katie // Une Petite Cuisinière

Chocolate Chip Banana Bread (healthy & vegan)

by Kommentar verfassen

Quarantine = Bakingtime, so here we are again with a different baking recipe. And this is one of my favourites: banana bread. If you ever have some brown bananas and are shortly before throwing them away, do not ever consider that again – just make (healthy & vegan) banana bread!

I think the first time I had that was in the US and it was heavenly (but not healthy at all hahaha) and then again in Lisbon. Since then I am obsessed with it. It just is so incredibly good and moist and sweet, plus it is so easy to make it healthy.

Brown Bananas?

The great thing about banana bread is that it is a use-up dessert and treat. Whenever we have overripe bananas I ether freeze them for smoothie bowls, or I make banana bread out of them. That way you save food that would otherwise go to waste.

Why Vegan?

Because why not? It is not always easy to bake something vegan but in this case it is. You do not need any butter, because the banana is taking the place the butter would usually do, and instead of eggs we are using a mix of vinegar and baking powder as well as chia eggs. Of course, you can substitute them out for eggs if you prefer that or if you do not have these things on hand.

Is it difficult?

It is everything else than difficult. You can actually throw everything into a food processor and mix and bake. If you do not have or want to use one, mash the bananas by hand and mix the other ingredients in by hand. Without a mixer or blender. Transform to a baking dish and voilà – you have it.

Is it versatile?

It is! If you are vegan make it vegan. If you want some chocolate – add some chocolate chips to it. If you feel like something fresh, add blueberries. Want a crunch? Add in some nuts. Want to make it healthier? Use wholegrain flour? Not a fan of wholegrain? – no problem just use plain. If you cannot do baking without butter, use it instead of the coconut oil! So really in the end it is up to you how you make it. Depending on what you like you can add a personal twist to it.

Breakfast, Snack, Dessert – when and how?

This can honestly be enjoyed as any of those three meal. It can be a healthy breakfast (because of the protein, fibre and carbohydrate content), a delish and filling snack or a satisfying dessert.

Maybe you ask yourself how to eat it! I can tell you: the best way is to spread some almond butter on top, some freshly sliced banana and a drizzle of maple syrup or brown sugar. That is the best. But you can also crumble it into a yoghurt (heavenly) or on top of ice cream.

A winner for families!

Want to know why? I can tell you! Because 1) it is so easy to make, so literally everyone in the family can help. 2) it is sweet so it will taste good but it is not an unhealthy dessert because the sugar content is not as high and it is high in fiber. 3) everyone can enjoy it the way the want to. No matter if it is with whipped cream, almond butter, vanilla ice cream or in their breakfast bowl. It is good.

I hope that you will like this recipe and it will become a staple in your house just as much as it is in ours!

Have fun baking,
Enjoy,
Katie // Une Petite Cuisinière

Print

(Healthy & vegan) Banana Bread

A healthy version of the all time favorite – banana bread. Moist, sweet, just good. Super easy and perfect for families.

Course Breakfast, brunch, Dessert, Snack
Cuisine American
Prep Time 10 Minuten
Cook Time 50 Minuten
Total Time 1 Stunde
Servings 1 loaf (12 slices)
Calories 187 kcal

What you will need

  • 4 bananas the browner, the better (the sweeter)
  • 75 g coconut oil
  • 30 g Honey (use about 75g if your bananas are only a little bit brown)
  • 1 tbsp vinegar white wine or apple cider vinegar
  • 1 tsp natron (baking soda)
  • 1 tbsp chia seeds (can be substituted for 1 egg)
  • 4-5 tbsp water
  • 250 g (whole)wheat flour
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • chocolate chips, berries, nuts or other optional add-ins
  • 1 banana for garnish

How to

  1. Preheat the oven to 180°C.

    In a small bowl combine the chia seeds with the water and let sit for about 5 minute to make the "chia egg". In another bowl combine the vinegar with natron.

    Take a bowl or a food processor and mash or blend the bananas until very mushy. Add in the molten coconut oil, the chia egg, honey or agave, and apple cider vinegar mix. Blend/ mix again until all combined.

    Mix the flour with the cinnamon and baking powder. Fold it under the banana mash mixture. If you have any add-ins (e.g. chocolate chips, nuts, berries) fold them in now.

    Transfer the mixture to a loafpan lined with parchment paper. Cut the extra banana in half, lengthwise and add it on top. Sprinkle with some cinnamon and/ or brown sugar and bake in the oven for 45-50 minutes. After the baking time piek through with a toothpick. If nother sticks to it, the bread is done. If there still is some dough sticking to it, it needs more time in the oven.

    Take it out, let it cool down and cut into 12 slices. Serve each slices with some almond butter, fresh banana, and a drizzle of maple syrup or a sprinkle of brown sugar

Potato and Asparagus Salad with herby vinaigrette

by Kommentar verfassen

Salad does not have to include greens and be boring all the time. By far not. As much as we love some refreshing and light salads, sometimes we are craving something more filling and heartier. Not saying it needs to be less healthy. Like this one. So good. So refreshing. So filling. Perfect lunch as is or ideal barbecue side! Amazing.

Spring is, fresh asparagus and fresh herbs for me. The colours and smell of them just really make one smile. Asparagus is so healthy and versatile too! You can make a soup, a risotto, just plain with potatoes or hollandaise sauce, whatever you want and it tastes amazing when prepared the right way.

Green, white or pink?

Asparagus is really high in fiber and has a reasonable amount of protein for a vegetable. Also, it is packed with folate and very low in calories. No matter, which one you prefer, white or green (or there even is pink one, which I have never tried but is super cool!), they are all pretty similar in nutrients. The white one just has a more intense asparagus taste, while the green one is milder. In this recipe I like to use both, because they add different flavours, textures and colours, but if you do not like either at all, you can only go with one type.

Are potatoes even healthy?

But asparagus is only half of the deal. As good as it is, it is not super filling. But since we want this to be a filling dish, with some good carbohydrates, we still need some potatoes. I know that there are a lot of saying that claim that carbs and potatoes are bad but they are not! They are loaded with incredibly nourishing vitamins, a lot of fiber and minerals. Potatoes actually are a super food! And Carbohydrates are everything else than unhealthy. They are the main source of energy for our bodies, which means they should make up more than half of our diet. They are essential for us!

Which potatoes should I use?

The best potatoes for this recipe are baby potatoes (Bauernkartoffel in German). Why? Because you can eat them with the skin on and they are small. Therefore you do not have to peel them or cut them smaller, which is way more convenient. If you cannot find them anywhere, you can substitute them with others, but it will be lot more work.

Last but not least: the perfect vinaigrette

What would a salad be without a decent vinaigrette? Not a salad, just some veggies. I believe that in most dishes, the real flavour comes down to the sauces. Just like here. You could cover everything with a hollandaise sauce but this would not just make it pretty unhealthy but also would not taste as good. The vinaigrette here is very simple and rather light. It is a mix of lemon juice, parsley and olive oil. The lemon and a freshness, the herbs some greens and flavour and the olive oil helps the potatoes not to stick together and also adds a bunch of flavour. Together it tastes amazing and so fresh. The combination with the asparagus, potatoes, and dishes is just amazing!

When and how should we eat it?

You can enjoy this salad when it still is warm or you can also enjoy it cold, which makes it a great leftover. Unlike most salads, you can add the vinaigrette here beforehand (if you want to repurpose it as a leftover) and do not have to wait until just before you want to eat it. If you want, this can be a main dish, and if you wish you could add some boiled eggs or cottage cheese to it. But this also works great as a side dish that packs carb and veggies in one! Love to serve this at a barbecue or with a nice piece of meat or fish!

I hope that you enjoy this recipe and will have fun cooking!
Enjoy,
Katie // Une Petite Cuisinière

Print

Potato and Asparagus Salad with herby vinaigrette

A super refreshing and delicious spring salad that will nourrish you and fill you up! Soft potatoes with some delish asparagus and a refreshing herb vinaigrette! Toatlly delish!

Course Appetizer, dinner, Main Course, Salad, Side Dish
Prep Time 10 Minuten
Cook Time 20 Minuten
Total Time 30 Minuten
Servings 4 sides
Calories 199 kcal

What you will need

  • 600 g baby potatoes
  • 600 g asparagus (mixed white and green)
  • 100 g radishes
  • 1 tbsp olive oil
  • juice from 1 small or 1/2 large lemon
  • 1 tbsp parsley chopped
  • 1/2 tbsp butter
  • 1/2 tbsp sugar

How to

  1. Bring two pots with water to a boil. Salt both. In one pot add the baby potatoes and boild for 20 minutes.

    In the meantime, generously peel the white asparagus, about 2 times around the stalk. Chop about 2 cm off the ends of both, green and white asparagus.

    In the empty pot add the butter and sugar and the white asparagus. Let this boil for about 5-10 minutes, depending on how thick the stalks are. Then add in the green aspargus and cook for another 5 minutes. The total cooking time of the white asparagus is between 10 and 15 minutes.

  2. Once the potatoes are done cooking, let them cool a little bit. Then half them or cut them into three pieces. Add them into a bowl. Finely grate or chop the radishes and add aswell.

    When the asparagus is done cooking, also cut it into about 2-3 cm sized pieces and add them aswell. Sprinkle with sea salt and cracked black pepper.

    In a bowl combine the parsley, olive oil and lemon juice. Add it to the other vegetables and mix through.

    Serve and enjoy!

Black Bean Brownies (vegan option)

by 1 Kommentar

Brownies have never been that healthy, simple and delicious. Packed with protein and fiber they are super fudgy and chocolate-y. You do not taste the beans but they are still hidden in and sneak in nutrients. My new favourite brownie recipe! Healthy, vegan option and so fudge.

I am actually not a huge chocolate cake fn but brownies are something different. I do not know what it is, maybe because they are fudgier?! I don’t know, but they are good. But since brownies are not always the healthiest choice, I decided to switch some things out and sneak some healthy stuff in, to make them nourishing but still super delicious.

So the secret ingredients in this recipe are the black beans. Originally I wanted to try out sweet potato brownies, and I did, but they were a massive fail. When they were warm and straight out of the oven they were good but as soon as they cooled down, they did not taste like anything anymore and were just not good. But I was so excited to share a healthy brownie recipe so I continued trying out different versions ad that is how I came up with this black bean brownie recipe.

The great thing is that they are really easy to make. You do not need anything else than a fork but if you have a food processor it makes it easier. You need some black beans to mash, some eggs, or some flax or chia eggs for a vegan substitution (to make one „vegan egg“ combine 1 tbsp of either chia or flax seeds with 3 tbsp water and let sit for 5 minutes), milk or plant based milk, whole wheat flour, baking powder, cocoa powder and dark chocolate.

As for the sweetener you have two options. You can use dates to sweeten things up, which is my preferred choice, or coconut, brown or normal sugar. I prefer dates because in comparison with the alternatives, they have way more other nutrients. Dates are high in fiber, protein, and other vitamins and minerals whereas conventional sugar do not have any of those. But I know that not everyone is a fan of dates so I have got two recipes for you. They are pretty much the same, just differ a little because of the different textures of the sweeteners. Honestly, I would recommend to make the date version, because you cannot taste the dates and it is slightly healthier.

You might think, chocolate, that isn’t healthy? Actually it can be! Do not get me wrong and now think that every chocolate is super healthy, gosh no! What you need to be aware of are 2 main things; first, the darker, aka the higher the percentage of cocoa in it, the healthier it is. This is because cocoa is loaded with antioxidants and protein and actually is healthy in its pure form. The flavour of dark chocolate might not be everyone’s favourite but in this recipe it really works because you have other sweeteners. The second thing you should be aware of is the sugar added. If sugar is the first or second ingredient on the ingredients list, maybe this is not the best chocolate, because that means that there is a lot of added sugar. And also it depends on which sugar is added. Nowadays, you can find hundreds of chocolates at supermarkets or organic shops and there are some great healthy choices. I always put it that way: if you can pronounce every ingredient on the ingredients list and there is not a ton of sugar added, it is pretty save to say that it is healthy.

So that was a lot of information on chocolate now but who couldn’t talk about chocolate for hours? Anyway, I love making this recipe because it is really simple and my entire family likes it. Even my brother (!!) who is not the best friend of experimental, healthy or vegan things. BUT he liked it, because you could not taste any of those aspects.

The brownies taste best with a scoop of ice cream or coconut yoghurt and last for about a week in an air tight container or covered with foil outside the fridge. I do not recommend to store them in the fridge because they will loose some of their flavour.

I hope that you like them as well and will enjoy making them!
Happy cooking,
Kathi // Une Petite Cuisinière

5 von 1 Bewertung
Print

Black Bean Brownies (w/ dates)

A super fudgy, decadent and healthy version of regular brownies. Paces with protein and fiber (and of course chocolate) they make the ideal snack or dessert!

Course Dessert, Snack
Prep Time 10 Minuten
Cook Time 25 Minuten
Total Time 35 Minuten
Servings 12 brownies
Calories 149 kcal

What you will need

  • 4 eggs can be substituted for chia or flax egg (to substitute 1 egg, mix 1 tbsp of chia or groung flax seeds with 3 tbsp of water and let sit for 5 minutes), this makes a vegan version
  • 180 g kidney beans
  • 200 g dates soaked in hot water for 10 minutes to soften them up
  • 1 tbsp maple syrup
  • 50 ml oat milk or any other milk or plant based milk
  • 60 g dark chocolate the darker, the better
  • 50 g unsweetened cocoa powder
  • 50 g wholewheat flour
  • 1 tsp baking powder
  • some chocoalte chips

How to

  1. Preheat the oven to 180°C.

    Place the beans in a food processor and plse until it forms a smooth paste. You can also mash them down with a fork. Add the eggs and mix or blend until everything is combined.

    Blend the dates until smooth. Add them along with the oat milk, maple syrup and molten chocolate to the bean mixture.

    In another bowl combine the flour, cacao powder and baking powder and mix until combined. Gently fold the flour mixture under the other ingredients.

    Pour in a baking tray, which is filled with parchment paper. Sprinkle it with chocolate chips and bake for 20-25 minutes.

    Peak into the brownies with a toothpic or a fork. When it comes out without any dough sticking on it, the brownies are done.

    Take them out and let them cool out. Enjoy with some icecream.

5 von 1 Bewertung
Print

Black Bean Brownies (with normal sugar)

A delicious, fudgy, chocolate-y and healthy twist on the regular bronies. Packed with Protein and fiber ( and of course chocolate) but healthier.

Course Dessert, Snack
Servings 12 servings
Calories 140 kcal

What you will need

  • 3 eggs ca be substituted for chia or flax egg (to substitute 1 egg, combine 1 tbsp of chia or ground flax seeds with 3 tbsp of water and let sit for 5 minutes), for a vegan option
  • 180 g black beans (from the can)
  • 160 g coconut sugar can be substituted for brown or normal sugar
  • 60 g dark chocolate the darker the better
  • 70 g flour
  • 50 g cocoa powder
  • 1 tsp baking powder
  • some chocolate chips

How to

  1. Preheat the oven to 180°C.

    Place the beans in a food processor and plse until it forms a smooth paste. You can also mash them down with a fork. Add the eggs and mix or blend until everything is combined. Add the sugar and molten chocolate to the bean mixture. 

    In another bowl combine the flour, cacao powder and baking powder and mix until combined. Gently fold the flour mixture under the other ingredients.

    Pour in a baking tray, which is filled with parchment paper. Sprinkle it with chocolate chips and bake for 20-25 minutes. 

    Peak into the brownies with a toothpic or a fork. When it comes out without any dough sticking on it, the brownies are done. 

    Take them out and let them cool out. Enjoy with some icecream.