feel food club

Vegetarian

Oey-Goey Salted Caramel Chocolate Bars

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I think we all need a good treat from time to time. But eating something delicious and sweet does not necessarily have to unhealthy. I can tell you these are so fricking addicting and so incredibly good. Crunchy oat base, oey-goey creamy date coconut salt caramel layer, which is the best thing ever and you will want to top everything with it, and last but not least some crunchy chocolate on the top to give it the finishing touch. The combo = holy moly good.

So I love having some treats or sweets from time to time. Either as an afternoon pick me up or as a dessert after dinner or just somewhen in-between. If I do not have something healthy prepared I just long for cookies or chocolate or anything other sugar loaded. I think we all do that because most of the times we are craving something sweet we do not want to get in the kitchen and make something healthy that takes like 15 minutes when we can just grab some chocolate in 5 seconds. Thats why these bars are for making ahead and can be stored in the fridge and enjoyed anytime.

They may sound pretty fancy, and they are but they are super simple to make. 6 ingredients, 1 blender, 20 minutes (max). You can grab one with your coffee or pack it for work or school. When I make those, it is sooo hard for me not to eat them all at once. Always when I make them I have a few before I can even store them in the fridge because they are just too good. Portion control is just impossible with those, sorry not sorry. It is IMPOSSIBLE to just have a single one.

Those bars are, although they taste bombbb, pretty healthy. The layer at the very bottom is made out of oats, dates, and coconut oil. Oats are a great food because they are packed with vitamins, protein and fibre. They are not only great in your oatmeal but also in granola and bars. The coconut oil helps to bind it all together and the dates do so as well. This layer is full of crunch and tastes a bit fresh do to the coconut oil. It gives the base to a super good bar.

The next layer is the best of them all I think. It tastes like salted caramel, just better and it is much healthier. instead of cream, butter and sugar, we are only using dates and coconut milk. May sound a little bit off but it really is not! We blend the dates until they have a smooth and creamy consistency and are sticky. At this point the ´caramel´ is pretty thick, but we want it oey-goey (ok, I don’t know if this is a word but I´ll still use it) and smooth. Thats why we add it to a pot and add some coconut milk. I like to use light coconut milk because if using normal one, I believe the coconut flavour overpowers the caramel one. We bring it to a boil, add some sea salt and let it simmer and thicken a bit. It still is a bit runny, and we will add it on top of the oat base. so good.

Dates actually are a super healthy food. They contain big amounts of anti oxidants, no matter if fresh or dry. fresh dates actually are super good but it is really hard to find them, especially in Europe. Yes, dates do contain sugar but the fiber in the fruit helps to control the blood sugar levels, so you do not get that high peak and then feel really crapy after a while. Plus, dates can even help you to reduce your blood pressure because of their high magnesium content and help you with your memory because of their B vitamin content. As already said, they are pretty high in fiber with 10g per 100g, which is pretty much, and helps with digestion. All in all, they are a super food.

On top of the date caramel only goes some good molten chocolate. I like to use a healthy one here, preferably a dark one with a high cacao percentage or one from HuKitchen, because they just have the best chocolate ever! The chocolate on the top adds an extra crisp.

I honestly hope for you that you will make those because this is the best treat you could ever make. They (theoretically) last about 2-3 weeks in the fridge (but they’re gonna be gone in like 2 days, no joke). Enjoy them a lot!

Katie // Une Petite Cusiniere

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Oey-Goey Salted Caramel Chocolate Bar

THE BEST treat you could ever make. Easy, crazily addicting, super delicious and healthy! Simple ingredients, just the best!

Course Dessert, Snack
Prep Time 15 Minuten
Cooling Time 30 Minuten
Total Time 45 Minuten
Servings 9 bars
Calories 168 kcal

What you will need

That is what you will need:

  • 100 g oats
  • 1 tbsp coconut oil
  • 1 tbsp maple
  • 150 g dates
  • a pinch of sea salt
  • 100 ml low fat coconut milk
  • 80 g dark chocolate the draker, the healthier

How to

That is how it works:

  1. Place the oats in a blender and blend until super fine, flour like consistency.

  2. Remove the oats from the blender and blend them until smooth and thick. Transfer them into a pot and add the coconut milk and sea salt. Bring it to a boil then reduce to a simmer for about 5 minutes until thickend.

  3. Take one tablespoon from the date mixture and add them to the finely grounded oats along with the coconut oil and maple sirup. Mix until sticky, if it still is crumbly add more of one of the three.

  4. Line a square form with parchment paper. Add the oat mixture to it and press it flat. Add the date caramel on the top and place in the freezer while melting the chocolate in either the microwave or in a water bath. Once molten pour it as a final layer on top of the date caramel and keep in the freezer for at least half an hour.

  5. Then take it out and cut it into 9 pieces. Store in the fridge or enjoy right away.

Green Goddess Bowl

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Sometimes all I am craving is some super clean and healthy food. Especially when I am not feeling the best or have eaten pretty unhealthy the past days. My body is just asking for nutrients and something to fuel it with. There is nothing better for this than a bowl packed with vitamins, nutrients, and tons of greens! This green goddess bowl is my go-to meal for that. It is ready in 15 minutes, incredibly good, super healthy, and so satisfying! It doesn’t taste like „boring healthy“ just because it has like a ton of greens in it but it is super good.

Sometimes when I eat a lot of processed foods, I just don’t feel good at all. It makes me tired, I don’t sleep well, I can’t concentrate and so on. And I know that I am not the only person who feels that way. I mean no wonder. I do not think that products with a thousand add-ins and chemicals, that we can’t even pronounce, are good for us. Even if it says healthy on the packaging or low sugar, it is so important to check the labels and see what actually is in it. I think that it is way better for us if we eat something higher in sugar, but it is naturally sweetened, e.g. with Dates than if we buy something low sugar with emulgators and flavorings and 100 ingredients we have never heard of.

This is why I love to cook with real ingredients and Whole Foods. I for example don’t do „vegan cheese“ that is supposed to taste like cheese because of chemistry, I think that real cheese is way better for us in this example. But that is not about the recipe anymore, so let’s get back to that. I just wanted you to understand why eating Whole Foods is so important to me. 

This green goddess bowl is something I make very often. Honestly, it is such a quick lunch, but also works great if you prepare it the night before and take it to work or school. It takes 10 ingredients which makes it super simple. So as a base, I like to use greens, spinach is my favorite. I do it raw because it is like a salad but if you do not like it raw at all, you can sauté it or steam it. If you prefer other greens such as kale, arugula, lambs lettuce or whatever, that works too, just make sure you have a base full of vitamins.

The other Part of the base is our grain or carb. I like to use quinoa here. Quinoa is such a nutrient dense food! It has a ton of protein, fiber, tastes amazing btw, and a reasonable amount of vitamins and minerals. Also it US ready in less than 15 minutes which is perfect for a quick lunch. Also, other than rice I think, it still tastes good after like 3-4 days in the fridge. So if you make a big batch in the beginning of the week you can use it over and over throughout the week! If you don’t like quinoa at all, something like brown rice or couscous would work really good here too! Just be aware that cooking brown rice takes way longer than it does to make quinoa. 

So now we have the base, we can go on to the remaining ingredients. Here I just like to stick with a lot of greens because they are super healthy and I think it looks super pretty when it is all in one color :)! We cut up some fresh cucumber, slice some avocado, steam or blanch some broccoli and peas. That is about it. You can also do some zucchini or sugar snap peas or edamame if that is something you always have on hand, I just happen to have all of those ingredients in my fridge all the time. The great thing about this bowl are all the different components and textures, the creaminess if the quinoa, the crunch of the cucumber, the bite of the broccoli and peas and the softness of the spinach. I know that this bowl is really healthy and maybe not something for everyone but it is soo good if you just want something clean and nourishing!

Up to now, we have almost everything. But, let’s be honest, that would really be a bit boring if we just sprinkled some salt on here. We don’t want that, and that’s why we are making a bomb dressing. As you probably have noticed this bowl does not really contain any fats, except for the avocado. The dressing adds some healthy fat here. We use tahini, which is like the best thing ever, in salad dressings but also elsewhere! Tahini is like peanut butter but made out of sesame seeds and is a really popular ingredient in eastern cuisine. It has a lot of vitamins and healthy fats and it just tastes sooo good! Other than this we have some lemon juice, honey or maple, plant based or normal yoghurt to add creaminess, a little vinegar and some water to think everything out because otherwise it would be very very thick! This dressing adds so much flavor and just brings all the ingredients together. It is something you definitely do not want to miss out when making this bowl! 

I hope that you will enjoy this recipe as much as I do and love all of the flavors it contains! It is such an amazing dish when just wanting to fuel your body and nourish it! Super easy to make, incredibly delicious (although it is pretty healthy!) and very meal prep friendly! Enjoy & happy cooking! 

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Green Goddess Bowl

A super clean, healthy & delicious bowl/ salad perfect for when your body is craving healthy food and nutrients. 15 minutes and mealprep friendly.

Course bowl, dinner, lunch, Main Course, Salad
Cook Time 15 Minuten
Total Time 15 Minuten
Servings 2 servings
Calories 450 kcal

What you will need

For the bowl:

  • 100 g Quinoa
  • 3-4 handful spinach
  • 1/2 cucumber
  • 200 g Broccoli
  • 100 g Peas
  • 1/2 Avocado

For the dressing:

  • 2 tbsp Tahini
  • 1/2 lemon juiced
  • 2 tsp vinegar
  • 1 tsp honey
  • 1 tbsp yoghurt or plant based yoghurt
  • 3-4 tbsp water

How to

That’s how it works:

  1. Wash and rinse the Quinoa. Add it to a pot along with 250ml of water and a pinch of salt. Bring it to a boil, reduce to a simmer and let simmer for about 10-12 minutes until fluffy.

  2. Bring another pot with salted water to a boil. Add in the broccoli and peas and boil for about 3 minutes. Then drain and rinse under ice cold water. This will keep the nutrients and color as it stops the cooking process.
    Either peel the cucumber into thin strips or dice it up into cubes.

  3. For the dressing mix all of the ingredients together until creamy. Use as much or as little water as you wish, depending on your desired thickness.

  4. In a Bowl Place the spinach. Add the broccoli and peas. Next put the quinoa into the bowl. Top with the cucumber ribbons. Drizzle the dressing and garnish with some fresh mint leaves.

  5. Serve and enjoy!

Open Vegan Breakfast Sandwich

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I love having savory breakfasts! I like them much more than sweet ones. You might not know because I mostly post sweet breakfast recipes, but that’s because I mostly share plant based ones and I think it is so hard to make vegan savory breakfasts. But since I try to include more plants into my diet, K decided to share a vegan breakfast dish that is savory, especially for all those without a sweet tooth. We do not have to miss out on savory stuff when we want to eat vegan from time to time.

The thing, that I think is most difficult, when not including animal products into your breakfast, is not eating eggs. I absolutely love eggs and think there is nothing better than an avocado toast with poached eggs but sometimes I just like to switch it up. I got inspired to create this dish when I ate at a restaurant in Vienna, which is called Karmafood, that is mostly plant based/ vegetarian. I had a vegan breakfast sandwich and it was soooo good, so I decided to try to recreate it.

At first I thought „mushrooms for breakfast“? Wait, no way! I can’t do that! But it actually is super delicious! It is not like soggy mushrooms, it just tastes really good in the combination with all of the other ingredients. So let me tell you what this sandwich (or topped bread) is made of:

We start out by roasting a sourdough bread. You can use a white bread, but I like to use a mixed one, which is partially whole wheat and partially not. If you want, you can also use a whole grain bread or if opting for a gluten free version, use sweet potato toasts! This really is up to you! We toast that bread in a toaster, because crispy bread is just way better! If you want to be super fancy, you can butter or spread margarine on both sides and toast it in a pan. This adds extra flavor but is a little more work! 

Once we have our bread, we can continue with the rest. Next comes hummus. I like to use curry hummus, just because I really like it, but normal one works just as good. So we spread a thick layer of that. Next up are some greens. I like to use mixed greens, but if you prefer to stick to one kind, that works. You see this is really versatile! The greens in here do not radically change the flavor but add a lot of vitamins! So it’s great! We continue to add even more greens, this time in form of avocado. Because… what would a breakfast sandwich be without avocado? Well, not a good one at least! 

So now we have the base. We continue to add more vegetables. Next up: cherry tomatoes. I like the touch of color and flavor they add! Sautéeing them helps to not let them taste super different from the rest but it helps them to work in a harmony with the other ingredients! Ok top, now only go mushrooms. I would recommend to use shiitake mushrooms, because they are pretty big.you can also use other ones if you prefer, just make sure that they are pretty big. On top only goes another dollop of hummus, and a drizzle of hot sauce, if you like. I live it spicy, so for me it always is a must! 

I love making this for a quick breakfast, because wir literally comes together in like 10 minutes. You can also serve it for brunch or make a cute buffet with all the different things and people can build their own ones! I hope this gives you some inspiration for savory, plant based breakfast ideas! Let me know if you like it and if you decide to recreate it be sure to tag me with @uneptcusiniere or with #unepetitecuisiniere !

Enjoy,
Katie

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Open Vegan Breakfast Sandwich

An ideal breakfast for all those who want to eat more plant based but still stay savory. Super delicious and simple.

Course Breakfast, brunch, dinner
Prep Time 5 Minuten
Cook Time 10 Minuten
Total Time 15 Minuten
Servings 2 servings
Calories 239 kcal

What you will need

  • 2 slices bread you can use whichever you want; sourdough, white, whole wheat, whatever
  • 4 tbsp hummus
  • 1 handful greens
  • 1/2 avocado
  • 5-6 shiitake mushrooms
  • 12 cherry tomatoes
  • some sprouts, more hummus and hot sauce for topping (optional)

How to

That is how it works:

  1. Toast the two slices of bread in the toaster.

  2. Meanwhile heat up the oil in a pan. Remove the stems of the mushroom. Once hot, add the mushrooms and sauté them for about 3 minutes on each side until soft. Remove them and add the cherry tomatoes in. Let them soften for about 2-3 minutes.

  3. Meanwhile, remove the bread from the toaster. Generously spread the hummus. Add the greens on top. Slice up the avocado and layer the slices on top of the greens. Take the mushrooms and add them in top along with the sauteed cherry tomatoes.

  4. Finish it up with another dollop of hummus, some sprouts and hot sauce if wished!

  5. Serve and enjoy!

Beetroot Pasta Bake with Goats Cheese

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Is going to be your absolute favorite dish for busy weeknights. 30 minutes, super simple, incredibly delicious, packed with healthy stuff and pink! So what more are you asking for? I couldn’t imagine anything else! Creamy beetroot and goats cheese sauce paired with super delish pasta (whole wheat if wished) topped with fresh goats cheese and breadcrumbs and baked until crispy. Yes, that’s all I need after a long work day.

Probably you think, she’s talking about healthy stuff but promoting pasta? What? And I can tell you – yes! Although it has been said for years that pasta and carbs are unhealthy and make you “fat” that is so not true. Pasta is a great source of protein and carbohydrates. Carbohydrates provide you with energy throughout the day. It helps not being tired or not having energy. It also is great to eat pasta before a workout because then you will have way more energy than if just eating a salad. Whole wheat pasta also is a great way to include more fiber in your diet. Plus, pasta is super delicious und will satisfy you!

But pasta is, obviously, not the only component of this dish. Actually, the beetroot is the star of the show. I honestly love beets. They are super delicious I believ, especially paired with honey or goats cheese, super pretty (I mean look at that pink color) and packed with a lot of nutrients. For vegetables, they have a pretty solid protein content. Also they are high in fiber and low in calories. Folate and Vitamin C are two minerals/ vitamins that are very present in them too, which is great for the health. Beetroots are anti-inflammatory which is great, especially in winter. Also they may improve digestion and help to regulate your blood pressure levels. Besides all of these benefits, it is super delicious! 

The only aspect, I don’t really like about beets is that they take super long to cook! It is not difficult to prepare them, you just peel them and then cook, steam or bake them for an hour but it still takes a lot of time! But since this is a 30minute dish and most of us are not that patient when we are hungry, I decided to use precooked beets. You can find them almost everywhere, in the supermarket, on farmers market or normal markets. It really is not difficult to find them but it saves a lot of time! 

Other than beets, there are a few other ingredients in the sauce, but very few to be honest. We add some honey, for some extra sweetness, mustard, to give it a hearty flavor, goats cheese, for the creamy- and addictiveness, salt to embrace the flavor and oat milk to thin it out. If you do not like oat milk you can use any other milk or milk alternative of your preference. You do not heat anything up for the sauce, just blend it all together, which means fewer dishes and less time. The rest is pretty simple and self-explanatory; you drain the pasta and toss it with the sauce. Then the pasta is divided into oven safe dishes or one dish, as you prefer. (I use my le creuset mink pots and they are so adorable!!! I am obsessed with them haha, but you can also use one large one.) we add some more fresh goats cheese on top and sprinkle some breadcrumbs. If you want, top it with some extra Parmesan cheese, but that’s optional. We place them in the oven again, on high heat, grill and let it bake for 10-12 minutes until the cheese slightly melted and the breadcrumbs turned crispy.

I love serving this for guest, because you can prepare it very well and simply bake it when wanting to serve. But it really does make a great family dinner or a weeknight dish, when not wanting to spend too much time in the kitchen after an exhausting day or week. This is definitely one of my favorite dishes to make with beetroot because it is so simple but has so much flavor! I hope you like it as much as I do!

Enjoy & happy healthy cooking! 

Love,

Katie

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Beetroot Pasta Bake with Goats Cheese

A delicious 30 minute, super nutritious pasta dish for a weeknight dinner or to impress guests at a dinner party. Really easy and so good!

Course bowl, dinner, lunch, Main Course
Prep Time 5 Minuten
Cook Time 10 Minuten
Baking time 15 Minuten
Servings 4 servings
Calories 481 kcal

What you will need

That is what you will need:

  • 320 g pasta short ones, like mini penne, maccheroni, or similar, can use whole wheat if wanted
  • 1 large red onion
  • 1 tbsp butter
  • 500 g cooked beetroot
  • 100 g goats cream cheese
  • 2 tsp honey
  • 1 tbsp mustard
  • 60 ml milk or any plant bast milk or milk alternative
  • 3 tbsp bread crumbs

How to

That is how it works:

  1. Bring a large pot with salted water to a boil and cook the pasta according to package instructios. Preheat the oven to 200°C (grill preferably)

  2. In a pan melt the butter. Thinly slice the onions into rings. Once the butter is hot, add the onions and brown them on high heat for about 8 minutes, until soft, brown and caramelized.

  3. Peel (if necessary) and cut the beets into chunks. Add them into a food processor or blender, along with the honey, mustard, half of thecaramelized onions, half of the goats cheese, a generous pinch of salt, and the milk or milk alternative. Blend until smooth. If too thick, add a little more milk or water.

  4. Once the pasta is done cooking, drain it and then add it back into the pot and toss it with the beetroot sauce and the remaining half of the onions. Either divide the pasta mix onto different small oven safe dishes or one large one, whatever you prefer. Top it with small dotllops of the remaining cheese and the breadcrumbs. Bake it in the oven for 10-12 minutes until the cheese is slightly molten and the breadcrumbs turned out crispy. Serve and enjoy!