feel food club

Drinks

Super Easy 10 Minute Beetroot Latte (vegan)

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If you now are thinking something similar to „what?? Beetroot latte?“, I know how you are feeling. I felt the same before I tried it for the first time. And really, it surprised me positively. If you like beetroot, and warm, comforting drinks, this is something for you!

What is special about this drink?

I think this entire drink is really special. To be honest, I am not a huge anything latte fan. When I drink my coffee, I like it short and without anything. Still, once in a while, I really like this drink. I feel like it gives me a lot of energy plus its super tasty!

So what is special? We have beetroot + coffee. If you never have had beetroot in a sweet dish, you have been missing out… Instead of just coffee and milk, we have beetroot, spices, coffee and milk. A fancy, fancy, healthy latte.

Is this drink healthy?

it definitely is! Since beetroot has a naturally, slightly sweet flavour to it, there is no need to add much sweetener. Plus, beets are an extremely healthy. In my September Top 5 I have shared lots of information about them, so you can go check that out if you are interested.

To just quickly summarise, they are really high in fibre, vitamin B6, C, manganese and potassium. It also has been shown that they are beneficial for overall health such as reducing blood sugar levels, cell function and the immune system. If you are a beetroot fan and want more beet recipes you can check out my beetroot pasta bake with goats cheese or the better than store-bought beetroot hummus!

Besides the star of the show we also have coffee in here, which has been shown to have several health benefits (as it may lower the risk of type 2 diabetes, cancer and boost longevity), when consumed in moderation. Then we also have cinnamon, which comes along a bunch of other health benefits and plant based milk.

How to make this drink?

This is so so easy. You need to start by heating up the milk with the cinnamon and cardamon. Then you blend about half of the milk with the beets, and foam the other half. To serve you pour both, the beet milk and the foamed milk into a cup and add a shot of espresso. That already is it! Really really simple!

When and how to best have it?

As this recipe already says, it works great with coffee, as a fancy drink! If you have some leftover milk, you can also add it to porridge’s, overnight oats, chia pudding, cereal or anything else you would add regular (plant based) milk to!

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The Easiest 5 Minute Beetroot Latte (vegan)

Definitely not your regular latte but incredibly delicious, easy and healthy! A must make for everyone who likes to try out something new!

Course Drinks
Prep Time 10 Minuten
Servings 2 lattes
Calories 71 kcal

What you will need

  • 1 small beet (precooked)
  • 500 ml milk
  • 1 tsp cinnamon
  • 1/2 tsp cardamon
  • 2 shots espresso

How to

  1. Add the milk, cinnamon and cardamon to a pot and bring to a boil. Pour half of it into a food processor along with the beetroot and blend. Foam the other half, either in a foamer or in a pot.

  2. Into a mug pour the beetroot milk, the foamed milk and then the shot of espresso.

  3. Enjoy!

Iced Caramel Latte

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You are feeling the afternoon low, it is really hot and you have got a lot of things to get off your to-do list. You need an afternoon pick-me-up. A huge cup of coffee. But as tasty as coffee is, we don’t want a warming cup of coffee e when its burning hot outside. Iced coffee is the solution. Forget about the old boring one and start making yours fancy. Extra fancy and tasty.

A little coffee story

To be honest, I am the biggest coffee lover you are ever gonna meet. It is not that I am addicted to the caffeine and really need it (although sometimes this is the case) I am just obsessed with the taste. And the smell. That’s one of the reasons I love Italy. You can get a high quality, tasty coffee at every single corner. And did you know that there is a law in Italy that says that the coffee can not cost more than 1€ when you drink it at the bar. So you can go to the fanciest and most expensive coffee shop in Italy and only pay 1€ for the espresso. This country is just amazing.

I know that I am rather an exception. Not many people love a strong, short black espresso. It does have a bitter taste, which makes it easy to dislike it. And with all the big coffee chains like Starbucks and their extra fancy coffee creations it’s easy to fall in love with these pimped up drinks. So I decided to create a healthier version of those. And it turned out amazing. Although I barely drink coffee with milk or anything else in it, I really adore this one! It’s tasty, healthy, quick and super good.

Is coffee healthy?

Like most things, it can be. Or to say it differently, it is in it’s purest form. Coffee actually is high in antioxidants and it helps to speed up your digestion. Too much is not good for you because it raises your heart rate. This is totally fine if you are a very active person and have a low heart rate naturally, but if you have a rather high one, you should not overdo it and pay attention to this. Also, probably the most popular aspect of coffee, it wakens you up and gives you energy. Great in the morning, bad in the evening. Of course, there is decaf coffee but this still contains caffein. Only a fraction of the normal one but still. So even decaf coffee in the evening may cause sleep problems.

Unfortunately, coffee oftentimes is made unhealthy. Since the taste of coffee is a little bitter and not everyone’s favourite, oftentimes milk and sugar is added. Which is totally alright when you just add a sprinkle of sugar and a splash of milk to make an espresso macchiato. Everything is good in moderation. But as soon as you drink 2 cappuccinos a day with one package of sugar each, this quickly adds up to a bunch of calories and lots of sugar. Black coffee without anything has basically 0 (or a max of 5 cals per cup). A cappuccino, on the other hand, has about 165 calories. Without sugar. With sugar it can easily have 200 hundred. When you are eating a healthy diet but still drinking many of milk- heavy coffees, this can be frustrating because you may not see any results.

What’s in this coffee?

I was trying to keep it simple when I created that recipe. Because no one has energy for hours in the kitchen when we want coffee. The sweetness and caramel taste comes from the dates, a little bit of vegan butter and the coconut milk. The combination is amazing. You can use full fat coconut milk, but low fat works as well. I would not recommend using another milk because then it looses the richness and doesn’t taste as amazing anymore. We blend it up first. Then we can either pour it in, if you want a fancy effect or blend it together. Then it is smooth I need to say. One important note: soak the dates before, because the will be way softer that way. If you have a high speed blender, this is not necessary. We also add a pinch of sea salt, this really helps to bring out the flavour.

Once we have our date „caramel“ base, we blend it up with an espresso shot, and milk. If you want to can froth the milk and reserve some of the foam for the end. If that’s too complicated for you, leave it out. Blend some ice in as well. Then serve it over some ice and done. This is a dream drink.

Perfect summer drink

It is healthier than regular lattes because we have additional fibre and protein and not only sugar. It also is a fancier version for every once in a while when you feel like switching it up! I hope you like it and if you do, feel free to leave a comment!

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Iced Caramel Latte

A perfect summer drink for the hot days. Easy, tasty, healthy. Not your average boring coffee.

Course Drinks
Prep Time 5 Minuten
Servings 2 drinks
Calories 183 kcal

What you will need

  • 2-3 dates (about 50g) if your dates are hard, soak them in hot water for 30 min- 1h
  • 100 ml low fat coconut milk (you can use full fat aswell)
  • 1 tsp vegan butter
  • a splash of water like 3 tbsp
  • a pinch of sea salt
  • 2 shots espresso
  • 200 ml oat milk (you can use any milk or plant based milk alternative)
  • 1 handful ice cubes

How to

  1. Set aside 1/3 of the milk and foam it up. (Cold foam it if you have a gadget to do so)

    Blend the dates, the coconut milk, water, pinch of sea salt and the vegan butter together until you have reached a creamy and liquid consistency. (you can make more of this caramel sauce and store it in the fridge and use whenever you want).

    Add the shots of espresso, the oat milk and half of the ice cubes. Blend again until well combined.

  2. Add the remaining ice cubes in the glasses and pour over the coffe mixture. Top with the extra foamed milk and enjoy!

I wish you all a beautiful summer and happy cooking!
Enjoy,
Katie

Think pink smoothie

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Spring slowly is coming and all the different colors are starting to appear in nature. So all beautiful colors are starting to appear in our food again as well! The season with many fruits and veggies in season is tarting and I am more than ready to head into it!

I thought, let’s not do a green smoothie because 1) I do a lot of recipes with greens and 2) many people are scared off by seeing green (not only in their drinks) as it often tastes too healthy! But the are so many ways to eat and drink healthy without needing to add spinach or broccoli. Just eat the rainbow, a little if everything and you will feel amazing! 

Today I am sharing a recipe with you, which is one of the prettiest (if not the prettiest) color of the rainbow, pink. What’s not fancy about pink? Right, nothing! This smoothie is so good and not only because of the color. It is super creamy because wir the banana, sweet from the date and super tasty because of the fresh fruits in it! 

Besides banana as a base, you’ll need raspberries, blueberries and if you find it somewhere near you, pink dragonfruit. This is totally optional because dragonfruit itself does not have a lot of flavor but it adds a super nice color. You can just switch it out for more berries. All of the berries you are using can be fresh or frozen, it really only changes the consistency of the smoothie. When frozen, it will become more thick and creamy so that is up to you! 

Besides the fruits we are using some zucchini in the smoothie too. Don’t be scared, I promise you, you won’t taste anything! If you do have time you can steam it before then there will not be any chunks but if you do not have time that is not a problem either! Just make sure you peel it so it doesn’t make the color go gross. Other than that, just some dates for fiber and sweetness and oat milk as well as soy Joghurt for creaminess. That’s it. If you what to make it more filling you can add some almond or any other but butter and some oats or if you just want it as a snack, leave it as is.

This smoothie makes a perfect breakfast in the go if you are in a hurry or you can also pour it into a bowl and add toppings such as granola, but butter and fresh fruits to enjoy it as a smoothie bowl! Either way it tastes really good and is super quick, which also makes it a ideal snack! 

I hope that you will love this recipe and it brings you into a summer feeling! 
Happy cooking! 
Katie / Une Petite Cuisinière

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Think Pink Smoothie

A super pretty and tasty smoothie for some serious summer feelings.

Course Breakfast, Drinks, Snack
Prep Time 5 Minuten
Cook Time 5 Minuten
Total Time 10 Minuten
Servings 2 smaller or 1 large
Calories 158 kcal

What you will need

  • 1 banana
  • 1 zucchini
  • 150 g raspberries if you have you can substitute out half of the raspberries for pink dragon fruit or blueberries for even more color
  • 50 g blueberries
  • 1 date
  • 50 ml oat milk
  • 50 ml water
  • 2 tbsp soy yoghurt

How to

That is how it works:

  1. Peel the zucchini and cut it into chunks. Do the same with the banana and the dragonfruit if using it. Add the berries, milk, water and yoghurt aswell and blend until smooth.

  2. Serve in glasses with straws or as a smoothie bowl with all the delicious toppings! Enjoy!

Healthy Protein Hot Cacao

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It is Christmas time and there already is some snow outside which means that it definitely is the season for huge cups of tea and hot chocolate with a mountain of whipped cream. We all love either of that but to make this time of the year a little bit healthier without making it less delicious I am sharing a healthy Protein Hot Cacao Recipe with you, which contains 8g of protein in each serving!!

Drinking hot chocolate for me means sitting in the bed underneath a warm blanket in my PJ´s reading a love story or watching a Christmas movie. Or it means sitting in a ski hut with my friends or family and taking a break from skiing and escaping the cold. Either one of them bring back a lot of beautiful and meaningful memories. This is why I like to drink this since it gives me some good vibes and reminds me of lots of love. 

To be honest I am not a huge fan of hot chocolate, if it is prepared as it is in Italy, with a tiny bit of milk and something like a molten chocolate bar. This is wayyy too rich for me! I am more on the tea side of hot drinks but I also do like hot Cacao. The only thing is that when drinking it, the store-bought ones are often packed with a lot of added sugars, and very little Protein. They are good, but unfortunately not healthy. 

To make them less indulging I decided to change the ingredients a little bit. In my recipe I ask to use raw cacao. This is different from Cocoa because it is not roasted at high temperatures which helps to keep the health benefits of it and not make it lose any nutritional value. Cocoa Powder often contains a lot of added sugar and is a totally processed food. It sometimes even contains food coloring to make it look more appetizing and artificial flavoring. Cacao is the raw product that does not contain anything else then the bean. Without the heating process it is a food very high in antioxidants and a great source of magnesium, potassium, iron, and calcium. It also contains a healthy amount of protein and it is shown to improve memory and lowering blood pressure as well as insulin resistance! What a superfood?!

Ok, now I think we have enough theory about cacao. So next time you go to the store think about what you buy. When buying raw cacao, you can still add sweeteners but YOU know exactly what is in it and it does not contain a billion other add-ins. 

Other than that, I like to use winter spices to flavor the (plant-based) milk, a dried fig to add sweetness and fiber and different seeds to give it a protein kick. To make a health substitute for the whipped cream, you can easily go for coconut whip. You can make tis by buying canned coconut milk. You place it in the fridge overnight and when making it, you open the jar, only take the solid part of the coconut milk, whip it up and tada.. a healthier and plant-based version of whipped cream! I hope that you will enjoy this recipe more than once in December and if you do, it would be great it you could tag me on Instagram with @uneptcuisiniere and leave a rating here on the blog, so I know that you like it!

Have a beautiful Christmas time!

Katie

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Healthy Protein Hot Cacao

The Cacao Recipe to make your Christmas time healthier but not a tiny bit less delicious! Each serving contains 8g of protein!

Course Breakfast, brunch, Dessert, Drinks
Prep Time 3 Minuten
Cook Time 5 Minuten
Total Time 8 Minuten
Servings 2 servings
Calories 170 kcal

What you will need

For the Milk:

  • 500 ml Almond Milk you can use any milk you like
  • 2 sticks cinnamon
  • 4 cloves
  • 1 dried fig
  • a pinch of salt

For the Cacao Mix

  • 3 tbsp raw cacao powder
  • 2 tsp hemp seeds
  • 2 tsp pumpkin seeds
  • 2 tsp sunflower seeds

How to

That is how it works:

  1. In a pot add the milk, along with the cinnamon, cloves, fig, and salt. Bring it to a boil.

    Meanwhile add all of the ingredients for the cacao mix to a food processor and process until a very fine texture is reached.

  2. Through a sieve pour the milk into a blender (preferably a high speed one). This way the spices will be removed since we do not want them to be blended, they should only add flavor. Take the dried fig and add it to the blender aswell.

    Add the cacao mixture and blend everything together until a smooth consistency is reached.

  3. Serve in jars and top with some whipped cream, coconut whip or with some freshly grated cacao! Enjoy!