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The only healthy Plum Compote Recipe you’ll ever need

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Plum compote = Zwetschkenröster

Plum Compote – an austrian staple

If you are not from Austria and have never heard of plum compote or Zwetschkenröster I can understand that you may be confused about this. Zwetschkenröster is a compote made out of plums, which mostly is eaten with Curd Cheese Dumplings (Topfenknödel) or Kaiserschmarren. It is sweet and still have fruit chunks in it so it is not the same as jam.

Traditional plum compote & how it is made

There is more than just the country it comes from, that connects me to plum compote. I have always had a passion for cooking from an early age on, and apparently a very big one for plum compote. A few years ago my parents showed me pictures of me, when I was a little kid, 2 years old or so, sitting on the counter in the kitchen and making curd cheese dumplings and plum roaster with my uncle. So yes, this is a very traditional recipe.

In Austria you can find it in pretty much any house hold, which makes sense when you realise how easy it is to make. And how delicious it is to enjoy. Making this actually is pretty simple. It really just is cooking plums with sugar, lemon juice, spices and some cornstarch until the skin separates slightly from the fruit. Then you let it cool down and fill it into jars. That is it.

What it special about this dish?

The only really special thing here is that it is healthy. Regular plum compote comes with loaded sugar, which obviously is not healthy so we are making a healthier version of it. Besides this, not too much is fancy here because we want to keep it quite traditional.

How to make it healthy

The main ingredient, the plums, stays the same of course. But instead of regular, white, refined sugar, we are using a mixture between coconut sugar and dates. Both of these have a great sweetness but are packed with less actual sugar and come with fibre, which makes the sugar be digested better.

How to best have it:

As I already mentioned, you can have this really well with desserts such as Kaiserschmarren (which is like a destroyed dutch baby) or with dumplings. I also love to have it on top of yoghurt with some granola or with some ice cream. I am sure this would also work really well on top of a creamy porridge. It is a great addition to pretty much anything sweet!

I hope that you will enjoy this recipe and that you will also have memories that are as great as mine!

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Healthy Plum Compote

A healthy version of the austrian classic. Perfectly sweet and juicy plums cookeed into a long lasting and super delicious compote!

Course Breakfast, Dessert
Cuisine austrian
Prep Time 10 Minuten
Cook Time 1 Stunde 15 Minuten
Total Time 1 Stunde 25 Minuten
Servings 2 jars à 3 servings
Calories 133 kcal

What you will need

  • 1 kg plums
  • 50 g dates
  • 50 g coconut sugar
  • 1/2 tsp cinnamon
  • a sprinkle of sea salt
  • 1/2 lemon
  • 2 tsp cornstarch
  • 50 ml water

How to

  1. Cut all of the plums in half and remove the pit. Slice the dates very finely or cut them into amll pieces. Add them to a pot along with the coconut sugar, water, lemon juice, salt, and cinnamon. Bring to a boil, then reduce the heat and let it simmer for about an hour at medium heat.

  2. After an hour you will see that the skins of the plums started to seperate from the fruit and are rolling in a littlw bit. Now combine the cornstarch with 1 tablespoon of water in a seperate bowl and whisk until smooth. Pour it in and stir through the compote very well so everything is combined.

  3. Take off the heat and let cool. Then fill into jars and stor ein the fridge! Enjoy!

Happy cooking,
Enjoy,
Katie // Une Petite Cuisinière

The Crispiest Healthy Peach and Cherry Crumble you’ll make

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You know what I love about summer? There are so many fresh fruits and veggies!And there are just so many ways you can use them! Just like this one! Sweet and juicy fruits beneath a layer of Goey, sweet and crispy crumble. No, you can’t taste that it is healthy but you are going to want to have all of this at once!

Why crumble?

I need to say that I actually got the inspiration from a friend of mine. One night I forgot my keys at home and no-one was there so I stayed over at one of my friend´s houses and her mom had made this ultra tasty crumble. It was with apricots and not super healthy I think but it was amazing! So I thought I wanted to kind of recreate it and asked you guys on instagram what kind of recipes you’d like to see, and you answered crumble.

What is a crumble?

I think the name crumble comes from crumbs. I think you can already imagine what it is. So basically you can make this with any fruit you have on hand. They build the foundation. On top of the fruits are crumbs made out of butter, sugar and flour and then it is all baked in the oven. The fruits will loose some liquid but the flavour will intensify and the crumbles will crisper up. Imagine it as warm fruits with cookie on top.

Is crumble healthy?

Not really. I mean it is healthier than other desserts such as chocolate cake because it is mainly made of fruit but the crumble part is not healthy. Why? It has a lot of sugar and fat in it. Basically no vitamins or nutrients. So yes, it is better and lighter than most desserts but you can’t say that it is healthy.

How to make crumble healthy

This actually is super easy. Easier than expected. We leave the base as it is. So the fruit part is the same. But we change up the crumbles part. Instead of flour we are using rolled oats. But before using them we need to process them in a food processor until they have reached a really fine consistency, much like flour. Oats are super high in vitamins and fibre and are therefore way healthier than white flour is.

Instead of butter we use margarine. Margarine is made out of plants and oils and really high in unsaturated fat. It still is high in calories but it by far does not have such a high content of saturated fat. And instead of white sugar we are using coconut sugar. Coconut sugar is way less processed and actually has a bunch of nutrients and fibre.

Substitutes:

If you do not have peaches or cherries on hand, you could make it with berries, apricots or whichever fruit you have. It works best wit softer fruits though. Instead of rolled oats you could use any type of flour such as almond and wholewheat. If you do not have coconut sugar, you can also use brown sugar.

How to best serve it:

When you take it out of the oven let it sit for a few minutes to cool a little bit and let it crispen. Then I love to serve this with ice cream or some kind of yoghurt. Greek yoghurt, oat yoghurt or just normal one. Whatever you have one hand!

I hope that you will like this recipe (I am obsessed with it) and make it on repeat such as I do!

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Peach and Cherry Crumble

The best way to use all of the good summer fruits. Sweet and juice peaches and cherries beneath a layer of perfectly crispy crumble. Just a dream.

Course Dessert, Snack
Prep Time 10 Minuten
Cook Time 15 Minuten
Total Time 25 Minuten
Servings 6 servings
Calories 208 kcal

What you will need

  • 2 large peaches
  • 200 g cherries
  • 1 tbsp maple syrup or any other liquid sweetener such as honey
  • 1 tbsp cornstarch
  • 100 g rolled oats
  • 50 g coconut sugar
  • 50 g margarine

How to

  1. Preheat the oven to 180°C.

    Remove the pit from the peaches and cherries. Half the cherries and cut the peaches into small slices. Toss them first in the maple syrup and then in the cornstarch. Add them into a baking dish.

  2. In a food processor, process the oats until they have reached a very fine, flour-like consistency. Add the coconut sugar and margarine and pulse again until everything is combined.

  3. Crumble this mixture on top of the fruit and bake it in the oven for 10-15 minutes.

  4. Take it out and let cool a little bit. Then serve it with ice cream or yoghurt.

Happy cooking,
Enjoy,
Katie // Une Petite Cuisinière

Summer Rolls with Peanut Tofu

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Picture summer in a better way than having summer rolls in the sunshine with your loved ones on a picnic, maybe at a lake. Doesn’t this sound like a dream? To me it does. But wait, where’s the catch? Oh yes, maybe to get those summer rolls. I mean, sure you could order them at your favourite Vietnamese restaurant but why not making them yourself? It is so easy and way cheaper.

If you have been a little active in the food scene of instagram you probably have already seen those. I think summer rolls have become very popular a few years ago and have become part of the whole health food industry. Besides that they are super duper tasty. So here we are, and I have made a recipe for you to make them at home. If you are not very familiar with summer rolls here is just a brief introduction!

What are summer rolls?

Summer rolls is a dish popular in Vietnam. They are also called rice paper rolls, or fresh spring rolls. It is believed though, that they originally come from China and only became popular in Vietnam. Anyway, today you can find them in most asian restaurants, even in Japanese or Thai ones.

These cute rolls look very much like spring rolls. Same size and shape. The difference is the filling and the preparation. Spring rolls are mostly filled with pork and vegetables and then deep fried. Summer rolls on the other hand are filled with vegetables, prawn, pork or tofu and oftentimes also rice vermicelli (super thin rice noodles). Also those are not deep-fried or prepared with any oil and they are served at room temperature or cold. Both, spring and summer rolls, come with a sauce on the side.

Are summer rolls healthy?

Definitely! Since the main component are vegetables, they are super healthy. Other than vegetables you often have rice vermicelli, which also are not unhealthy. They are not high in sugar or fat but also not super nutritious. For your source of protein you can use prawns, pork or tofu. They are all great sources of protein. Prawns and they also are not high in fat at all. Pork on the other hand can be high in fat, depending on which part you use.

Summer rolls kn general are not high kn fat because, unlike spring rolls they are not deep fried, and prepared with rarely little fat. The only fat may be used when preparing the protein source or in the sauce.

The sauce is the only thing you should look out for when you have those. They often are served with a sweet chili sauce or lots of soy sauce. Sweet chili sauce mostly has a lot of sugar in it and soy sauce is high in sodium. If you only get a little on the side, that’s more than fine just be aware of that!

so what’s in these summer rolls?

This is a vegetarian (actually vegan) version. I do not use rice vermicelli because I prefer them without (plus it is less work). So, as a base we have a bunch of vegetables. We use a mix of carrots, bell pepper, cucumber, lettuce and radishes. You could also add red cabbage or anything else of your preference.

To not keep it boring we also are adding some fruit. I absolutely love mango in here but papaya also works. But mango is better tbh. And of course avocado. What would a meal be without avocado? (btw, did you know that avocado is a fruit?) And of course, our source of protein, the peanut tofu. It adds a bunch of flavour and is so tasty. But still, it is not so flavourful yet, that’s why we are adding some more peanut sauce and, if you want, also some sriracha or hot sauce.

The rice paper

Rice paper is not such an easy thing to find. You will probably not find it at your regular supermarket but you can find it in pretty much and asian store. It has the form of a circle and is almost see through but a little white-ish. I get mine from Reishunger because it is super good, easy to get and they ship it right to your door!

I think that you will love this recipe for summer and I hope that you will enjoy both, making and eating it.

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Summer rolls with peanut tofu

a perfectly fresh and light summer dish for those hot days!

Course Appetizer, dinner, lunch
Cuisine Chinese, Vietnamese
Prep Time 25 Minuten
Cook Time 5 Minuten
Servings 2 servings
Calories 564 kcal

What you will need

  • 10 rice papers
  • 200 g tofu
  • 2 carrots
  • 1/2 cucumber
  • 1 red bell pepper
  • 100 g radishes
  • 1/2 mango
  • 100 g lettuce
  • 1/2 avocado
  • 1 tbsp oil

For the peanut sauce:

  • 150 ml light coconut milk
  • 2 tbsp peanut butter
  • 4 tbsp soy sauce
  • 2 tsp sriracha hot sauce
  • 1/2 lime
  • 1 tbsp coconut sugar or brown sugar
  • 1-2 tbsp water

How to

  1. Combine all the ingredients for the peanut sauce. Slice the tofu into 1 cm thick and about 6-7cm long strips (or hwo ever it works best for you).

    Place them in the peanut sauce and let them marinate for about 1 h or longer if possible.

  2. Peel the carrots and either grate them or slice them into thin strips. Also slice the peper and cucumber into thin strips. Peel the mango and also cut it into bite sized pieces. Finely slice the radishes and chop up the lettuce.

  3. Heat up a pan with the oil. Take the tofu out of the sauce and fry on each side for about 2 minutes. Set it aside.

  4. To assemble prepare the rice paper according to package instructions. It most of the time works best when you take a kitchen towel and make it wet. Lay that on a flat surface. Then run the rice paper under water for about 3-4 seconds. Place them on the wet kitchen towl. Add a little bit of each filling and some of the remaining peanut sauce into the rice paper, rather on th elower end but not on the edge.

    First, fold in the rice paper from the bottom. Then fold in the sides and roll it up, so all of the fillings are in the rice paper and it is tightly closed. This takes a little practice but after a few it will work out.

  5. Pour the remaining sauce in a little conatiner and serve it with the summer rolls! Serve and enjoy!

Happy cooking,
Enjoy,
Katie // Une Petite Cuisinière

Incredibly Easy Kiwi Chia Pudding (Vegan)

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As a child we often get pudding. But usually it is made out of the package, contains hundreds ingredients we cannot even pronounce and it is really unhealthy. But it does not have to be. Neither does it have to be the classic vanilla or chocolate flavour. No, we are being way fancier and healthier here. Kiwi Chia Pudding.

Why is pudding not healthy?

Usually pudding is made out of a lot of milk, sugar, cream or butter. None of which really is healthy. Sugar, obviously is pretty unhealthy for our bodies. Cream and butter are really high in fat, which also is not healthy. And when you get chocolate pudding, you even have chocolate in there, which means you have even more sugar and fat. So this is why pudding is not healthy.

How to make healthy pudding:

This probably is way easier than you think. And you do not need super fancy ingredients. This one only contains 3 ingredients, so it is super easy. Instead of the usual cornstarch to thicken everything up, we use chia seeds. When you let them sit in a liquid overnight, they will form sort of a jelly around them, making it into a pudding consistency. It actually is way easier than traditional pudding, because you do not need to heat anything up.

Are chia seeds healthy?

Totally. You probably know this by now because you can find them in every health food store or in the health section of you food store. But why are they actually healthy? They are high in healthy Omega-3 fats (just as salmon is), in protein and also in fibre. That way they help your digestion and also provide you many other vitamins and minerals. So they basically are a super food.

What else is in this pudding?

3 more ingredients in the base. Which makes 4 in total. Isn’t that amazing? I definitely believe so! Other than the chia seeds, we have Kiwi, milk, and a sweetener. For the milk I like to use oat milk, but you can use regular milk or any other milk alternative. The sweetener I like most here is maple syrup. Other sugar alternatives are coconut sugar or date sugar.

Does it only work with Kiwis?

No! Definitely not. This is what I love about this, you can make this with any fruit you like! Use the same amount but any you love. I am sure that works just as well with berries, cherries, mango, pineapple, or whatever. This is so amazing and versatile. A great dish.

When to have it?

You can have this as a snack, a breakfast or as a dessert. I love and have it as all of those. The best way to eat it (I believe) is to top it with some (plant based) yoghurt, some more fresh fruit and granola. This combination is simply amazing!

I hope that you will enjoy this recipe and that it helps you to make healthy and tasty swaps more often! If you like it, you are free to leave a comment!

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Kiwi Chia Pudding

4 ingredients, healthy, super flavorful and extremly easy. Perfect summer dessert!

Course bowl, Breakfast, Dessert, Snack
Prep Time 5 Minuten
Chill time 4 Stunden
Total Time 4 Stunden 5 Minuten
Servings 4 puddings
Calories 245 kcal

What you will need

  • 5 kiwis
  • 50 g maple syrup
  • 80 g chia seeds
  • 200 ml oat milk

For topping:

  • 200 g yoghurt plant based if wanted
  • some granola

How to

  1. Peel the kiwis and purée them in a food processor or a high speed blender. Add the milk and liquid sweetener and mix again. Mix in the chia seeds. Divide it onto the jars. refridgerate for at least 4 hours till overnight.

  2. Before eating top with the yogurt, fresh fruit and granola.

Enjoy,
Happy Cooking,
Katie // Une Petite Cusinière