feel food club

Lunch/ Dinner

Ulmtimate Breakfast Tacos

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Breakfast is the most important meal of the day, at least it is for me. It is the first meal that you are consuming after a long time of resting, recharging and fasting. It contains the first nutrients you decide to nourish your body with and it sets the mood for your day. For me, I always feel like If I am enjoying a healthy, balanced, nutritious and filling first meal of the day I am way more likely to make healthy decisions for the rest of the day. If I decide to start my day with a very sugar heavy breakfast that is not filling and satisfying I probable will not make good decisions regarding my food choices throughout the remaining day.

Even studies have found out that when eating a balanced and filling breakfast, it has several health benefits. Still, many people are not eating breakfast. This often results in snacking on a lot of foods that might not always be very nutrient dense throughout all morning. Also whenever going to school in the morning I notice that if I haven’t eaten before it is so much harder to concentrate and it takes a lot more energy for my brain to work. So having that all said, remember to always have some breakfast, especially if you can have these ultimate breakfast tortillas.

They are a perfect balanced meal. You have got carbohydrates to provide you with energy, protein for your brain and satisfaction, fibre for your digestion and being full for longer, vitamins for your overall health, healthy fats for that glowy skin (don’t worry, it has many other benefits too! :)), and some unsaturated fats because why not? This sounds like a lot of things at one time, I know. But don’t worry, making this won’t take you much longer than 15 max 20 minutes.

I am just talking about the benefits here but what actually are the ingredients now? First up whole wheat tortillas. Whole wheat contains a lot of fibre and vitamins which will keep you satisfied until lunch and give you energy because of the carbohydrates. Of course, if you are not a fan of whole wheat you can swap that out for white wheat but you will also loose some nutrients. If you can not find small tortillas at your local supermarket you can either swap it out for a large one and wrap it up as a tortilla or if you want to keep the look of tacos, you can cut about 10-12cm large circles out of your larger wrap and use the rest to make some chips, or simply dip it in guac.

Next up some protein. Here we have 3 different foods. First, eggs. I mean what are breakfast tacos without eggs (actually breakfast in general)? Eggs have so many different nutrients and are so healthy but so damn delicious. I scrambled them up with a little oil, for some healthy fats, and made them really creamy. I believe they are easiest to eat in those tacos when scrambled. If you prefer though, it is totally possible to fry them, poach them, or soft or hard boil them. This is really up to your preference but I simply love scrambled eggs with all that creaminess paired with the warm tortillas.

As a second protein source I used bacon. Bacon is not necessarily the healthiest food in the world but I feel like it is totally fine when enjoyed in moderation. In this recipe I believe that it works really well because it adds a crunch and saltiness, which works really great! The last but definitely not least protein source is cream cheese. It contains a lot of protein too and not too many calories as other cheeses. If you want to cut down the saturated fats here, go ahead and use yoghurt cream cheese or cottage cheese. For this recipe you are not using huge amounts of it so normal one works great! It adds a creaminess and works as a sauce on the bottom of the tortilla.

For the assembling it is really simple. Heat the tortillas up in a non-stick pan until slightly browned, do not use oil here, it really is not necessary and only makes it too crispy, so the tortillas loose their softness. Scramble up the eggs in a pan with a little oil until fluffy. Spread the heated up tortillas with the cream cheese and add the eggs on top. Next comes the cut up bacon strips. As topping slice up some avocado and add some pickled onions. The onions on top are sooo good! They add a sour- and addictiveness and rounds it all up. Sprinkle some salt, serve & enjoy!

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Ultimate Breakfast Tacos

A perfect dish for a big brekfast or brunch! It has everything you need in the first meal of the day!

Course Breakfast, brunch
Prep Time 8 Minuten
Total Time 15 Minuten
Servings 2 people
Calories 489 kcal

What you will need

  • 6 soft taco shells
  • 3 eggs
  • 1 tbsp olive oil
  • 3 brekfast bacon strips
  • 2 heaped tbsp cream cheese
  • 1 small Avocado
  • 2 tbsp pickled red onion

How to

Thats how it works:

  1. In a non-stick pan without oil heat up the tortillas until slightly brown on both sides.

    Meanwhile heat up the bacon in a pan without oil on medium-high heat. Fry them on each side for about 2-3 minutes until golden and crsipy.

    In a seperate pan heat up the olive oil and whisk the eggs in a bowl. Once hot, add the eggs into the oil and slowly scramble them up on medium heat. Add a sprinkle of sea salt and steadily stir them through the pan. While the eggs are cooking, the tortillas should be done heating up.

    Also the bacon should be done be now. Take it out of the pan and lay it on some kitchen paper to let the excess fat drip of and get it extra crispy.

    Spread ech tortilla with 1 tsp of cream cheese on the bottom. Then add the scrambled eggs on top. Take the bacon strips and bread or cut them into smaller pieces. Seperate them on the tacos. Cut the Avodaco into strips and also add them into the tacos. Last place the pickled red onions on top and spinkle with some sea salt!

    Serve and enjoy!

Creamy Pesto Rice with Roasted Fall Veggies and Crispy Chickpeas

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I am a huge fan of pesto, when made freshly and in season. We make it a lot in summer. Pick the basil from out herb garden, use olive oil our neighbors made themselves from their trees in Croatia, add some good Italian Parmesan cheese, some delicious pine nuts and a pinch of salt. That’s at simpel as it is and that’s why I love it! So few ingredients, so much flavor! But now it’s October! And unfortunately it’s getting colder and there is no way for the basil to grow in our garden. Still, we all love pesto and want to enjoy it and that’s why I decided to add a little twist to it! 

This pesto recipe is not like the traditional Italian one but it is as delicious! It is made with fall ingredients. Instead of the basil I decided to use Swiss chard, and the pine nuts are substituted for almonds. I kept the Parmesan cheese and the olive oil because I believe that these really make the pesto taste like pesto and make it insanely addicting. To make it you simply have to roast the nits a but because that enhances the flavor, and then blend it up with the Swiss chard and a pinch of salt. Yes, that’s right, only those three ingredients! NEVER blend pesto with the Olive Oil and the cheese. That’s just not how it’s done. At least not in Italy. After blending, the Olive oil and Parmesan are stored in by hand, one by one, slowly. This makes it really creamy instead of mushy! 

Pesto is also great in nutritional value! Although it is quite high in calories it is super healthy! The greens provide you with a lot of minerals, vitamins, and fiber! The nuts add some healthy fats and a protein kick as well as other nutrients! The olive oil also provides you with some more healthy fats, which help you absorb the proteins better and the cheese gives some essential protein. So if you love pesto, here’s another reason to add in on everything. But honestly, I believe that this recipe doesn’t only work great in this dish but also you can totally add that pesto on top of scrambled eggs, into pasta, on top of toast, or whatever is on your mind! 

For the grain as carbohydrates I decided to use white rice. If you want to make it even healthier use whole grain/ brown rice but it is quicker when using white rice since it doesn’t have as long cooking times! If you do not like rice at all but still want to tray making this recipe you can substitute it for another grain! Pasta or Quinoa would work great too! Together with the pesto, the rice gets really creamy, kind of risotto-ish but not completely. Adding pesto if any sauce to rice is such a great way to spice up things a little and get your traditional plain rice to a mouthwatering dish! 

So, now we have the rice and the pesto… but what even is a bowl without some toppings and crunch. With the vegetables you can really feel free to add whichever are your favorites. I used cauliflower and brussel sprouts because they are in season now. Also, the brussel sprouts add some more greens into the dish and I love using the cauliflower because it is a great vegetable which can easily take on the favor of the spices! That way you can really taste your seasoning! Drizzle a little olive oil on top and roast them until crispy! This also works really great for meal prep if you just want to roast a big bunch of vegetables in the beginning of the week!

The chickpeas are coated with a great amount of spices and a good amount of olive oil! The oil is necessary in order to get a crunch and to intensify the flavor. If you want to make them extra crispy, pan fry them, but they are also super delicious when made in the oven plus you don’t have to wash an extra dish! So it’s a win win! 

When it’s all put together it just makes such a bomb combination! The creamy rice (if you want to make it extra ? add some more fresh Parmesan cheese on top!), the hearty roasted vegetables and the crispy chickpeas just make such a great combo! It is such a great comfort meal with such delicious fall meal packed with local and seasonal ingredients! A perfect mid-week dinner and great for meal prep! I hope that you will enjoy it as much as I do! 

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Creamy Pesto Rice with Crispy Chickpeas and Vegetables

An ideal weeknight dinner with a delicious twist on traditional pesto with crispy chickpeas and roasted veggies!

Course dinner, lunch, Main Course
Prep Time 15 Minuten
Cook Time 25 Minuten
Total Time 40 Minuten
Servings 2 People
Calories 635 kcal

What you will need

  • 100 G Rice
  • 100 g Chickpeas caned, washed & rinsed
  • 1 tbsp Olive Oil
  • 1 handful sage
  • 180 G Brussel Sprouts
  • 180 G Cauliflower
  • 1 Tbsp Olive Oil
  • 1 Tbsp balsamic vinegar
  • 1/2 Tsp Paprika Powder
  • 1/2 Tsp Chilli Powder
  • 1/2 Tsp Turmeric Powder

For the Pesto:

  • 2 stalks Swiss Chard
  • 20 g Almonds
  • 20 g Parmesan Cheese freshly grated
  • 1 tbsp Olive Oil
  • 1,5-3 tbsp Water can sub for olive oil for even more flavor
  • 1 tsp salt

How to

That‘s how it works:

  1. Roast the almonds in a non stick pan over medium high heat for about 3-5 minutes, stirring occasionally.

  2. Into a food processor add the almonds, the Swiss chard and the salt and pulse until combined! Pour the mixture into a bowl and alternately add the grated Parmesan cheese, olive oil, and water into the mixture until it gets all creamy and rich! If you want to make it all Italian, you can only add olive oil, but I decided to make it a little lighter so I mixed it with water.

  3. In the meantime preheat the oven to 180C. Wash and rinse the brussel sprouts and cut them in half. In a bowl combine them with about 1/2 tbsp of Olive Oil and the balsamic vinegar. Spread them onto a third of a baking tray lined with parchment paper.

  4. Cut of the cauliflower into smaller pieces. Add them into a bowl, along with chili, paprika, and turmeric, 1/2 tbsp of olive Oil and salt. Combine them all and place on another third of the baking tray.

  5. Wash, drain and tap the chickpeas dry for extra crispyness. Add the Olive oil, sea salt, and finely chopped up sage into a bowl along with the chickpeas and toss it. Add them to the remaining third of the baking tray and bake everything for 20-25 minutes!

  6. In the meantime cook the rice according to package instructions. About 3 minutes before it being done, add the pesto into the pot, keeping 1 tabslespoon aside. When done, stir it all together and you will see that the parmesan cheese has melted and it is all creamy.

  7. By now the vegetables and chickpeas should be done and crispy too!. Seperate the rice and onto two bowls. Top them with the vegetables and chickpeas and drizzle the remaining pesto on top. Grate some fresh parmesan for the finishing touch and enjozy!

Caramelized Pecan and Fig Salad

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We’re are in the middle of October which means that we are in the middle of fig season. One of the best seasons ever, I believe. They are juicy, soft, sweet, and they have such a pretty color! Plus they are so versatile I believe! They go well on so many things! Add them to your French toast, on top of a yoghurt bowl, dried in granola, serve them with cheese, add them into salads or Buddha bowls, or even grill them to serve as a side. The options are endless! 

But a fig is not necessarily a fig. There are small ones and there are bigger ones. I really like the small ones on top of yoghurt for example because they are just perfect in size and you can always eat the skin! With the bigger ones, I prefer using them in salads or as a snack. But if you want to consume them with the peel, make sure to buy organic ones. If you don’t then I would not recommend eating the skin! 

Figs have a great nutritional value too! When fresh they are really low in calories, but have a quite high fiber content! They help reducing the blood pressure as they increase the potassium in your body. Also, they are high in calcium, which is an essential Mineral. When dried, they are higher in calories but also in fiber, with incredible 9g per 100g serving. So if you want to add some sweet or chewiness to your next granola, or just snack in something sweet with nut butter than grab some figs next time, either dried or fresh with some nut butter and you have a delicious and filling snack! 

Onto the next highlight of the salad; the caramelized pecans! I am a huge fan of pecans, I lottery eat them on anything! I love the flavor and the crunch! Nuts in general are packed with protein, vitamins and healthy fats! They are a great addition in nutritional value and crunch to almost any dish! Yoghurt, salads, stir fry’s, curries, you name it! Caramelized First nuts is incredibly simple and only requires 3 ingredients! The nuts themselves, some honey or agave, and a pinch of sea salt. I like to prepare them in a non – stick pan as I believe that it is easiest and quickest. 

It is as simple as adding all the ingredients to the pan and heating it up. At first it will seem as there was too little honey as it will only stick on a few nuts, but as soon as it heats up it will get more liquid and it will cover all the nuts. They work great on a salad as they add sweetness but I also think that they go along very well with cheese or yoghurt. I like the pre make them in a batch in the beginning of the week and them add on on several different dishes throughout the week. If you are not a fan of pecans they can be substituted them for any other nut. Walnuts and almonds would work great, hazelnuts do work too but I would not recommend using cashews since they already have a sweet touch and are rather soft so I would not recommend using them. 

The dressing for the salad is really creamy and delicious. It is not loaded with tons of calories like conventional store bought ones. It is made out of Avocado, Greek Yoghurt, Dijon Mustard, honey, Tahin, anchovies Lemon Juice and Vinegar. I know that it sounds like a lot of ingredients but it is totally worth it! It is an oil free dressing. Just blend all of the ingredients up and you will end up with a delicious creamy dressing! 

To add the finishing touches coat the spinach in the dressing, cut up some dogs, crumble feta cheese and add the walnuts on top! It is an amazing side dish in Fall with some roasted meat or to enjoy along a bowl of pasta! It contains a lot of fall ingredients, which I love since it is a great way to enjoy all the seasonal and regional food! 

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Caramelized Pecan and Fig Salad

A delicious side dish to incooperate all of the delicious fall foods!

Course appe, Salad, Side Dish
Prep Time 15 Minuten
Cook Time 3 Minuten
Total Time 18 Minuten
Servings 4 servings
Calories 153 kcal

What you will need

For the Salad:

  • 3 handful Baby spinach (baby spinach preferably)
  • 2 Figs
  • 25 g Pecans
  • 2 tsp Honey
  • 40 g Feta Cheese

For the Dressing:

  • 30 g Avocado
  • 2 tbsp Greek Yoghurt
  • 1 tbsp Tahin
  • 2 tsp White Vinegar
  • 1/2 juice Lemon
  • 1 Anchovie
  • 2 tsp Mustard
  • 1 tsp honey

How to

That’s how it works:

  1. Add all of the ingredients for the salad into a small blender. Add maybe about 1,5 tablespoons of water to start out. Blend it up. It should be creamy but runny. If it is too thick, feel free to add a little more Tahin or water in order to thin it out. Add a generous pinch of salt and set aside, best in the fridge.

  2. Add the nuts into a small nonstick pan. If you do not have one it is not a huge problem but if you have the option, use a non-stick one. Add the honey and a pinch of salt into it. Don’t worry if the honey will only stick onto a few nuts. Heat it up on medium high, constantly stirring. As soon as it gets hot the honey will get more liquid and coat all of the nuts. Once that happened, take the bits out of the pan and set aside. 

  3. Toss the spinach with the dressing and separate it onto 4 bowls. Cut up the figs and add them on top. Crumble the feta. Finally, add the caramelized pecans on top and serve! 

    Enjoy! 

Seed Coated Beetroot Balls

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Need some inspirational recipes for pink food? Then you have to try these sesame coated beetroot balls! Packed with so much flavor, a great texture, fluffy and soft, a beautiful pink color and coated in crispy seeds. Served in a bed of hummus and salad and topped of with some crumbled feta! Isn’t Fall a great season? With all the good seasonal food? At least I think so! 

Beetroots are such a healthy vegetable. They are packed with fiber and loaded with vitamin B9, which helps to form the DNA and RNA and helps the protein metabolism. Moreover they contain good amounts of manganese, potassium and Vitamin C. Also, they are great for vegetarians and vegans because of their high iron content. 

Beetroots are also proven to have numerous health benefits. When consumed they can control your blood flow levels, lower blood pressure, and increase your exercise performance! They help preventing cancer and are really low in calories. If all of this information hasn’t convinced you yet to try it than maybe look at that color! It’s so pink and pretty! 

The only reason why I did not cook with beets very often was because I did not know how to prepare them! I always thought of them being really difficult to prepare but actually they are really simple! You can either boil them, or steam them or bake them. I prefer baking the most because you can put it into the oven for about 50 minutes and don’t really have to leave an eye on it. It is so incredibly simple, I don’t know why I haven’t realized this earlier. Really missed out on something. 

After the little chunks have been baked, they just need to be combined in the food processor with a few other ingredients to get a doughy consistency. If you do not have a food processor you can just combine all the ingredients with a potato masher or a fork, simply bake the beets for a little bit longer! Form the balls, and roll them in the seed mixture. The seeds are really nutritious too and add an extra kick of protein to the balls, as well as some crunch. Think falafels but with beetroot and baked. 

If you feel like turning in the oven for just two servings isn’t worth it, than I have good news for you! Firstly, you can meal prep beets on the weekend so you have them in several dishes throughout the week, and secondly, you can make these balls in a big batch and freeze them (without baking). Whenever you need them, just take them out of the freezer and bake them in the oven and voila! 

I love to serve them on a bed of hummus because I am a hummus addict but if you prefer something else, Greek yoghurt for example would be really great too, or even some mashed avocado. On top some crumbled feta, it adds some freshness and I think the combo of beets and feta cheese is just bomb. Of course, if you prefer a vegan option, you can leave that out but if you are not vegan, I would definitely recommend to add it on top. 

Also, what I love to eat it with is some homemade focaccia. It basically is pizza, but only drizzled with some olive oil and fresh thyme. So good! If you don´t have the time or patience to make homemade focaccia, baguette, naan, or pita definitely works to. Or if you want to keep it low-carb, then leave the bread out!

I really enjoy making this recipe in fall because I believe that it is a healthy and funny way to switch up the game when preparing beetroots. It is not too hard but tastes amazing! I hope you like it and if you do so, I would really be thankful if you could leave a comment. Also be sure to tag me on Instagram with @uneptcuisiniere or #unepetitecuisiniere so I can see it! Happy fall, and I hope tht you will enjoy it!

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Seed Coated Beetroot Balls

A really delicious and nutritious way to add a twist onto your classic beet preperation.

Course brunch, lunch, Main Course
Prep Time 15 Minuten
Cook Time 1 Stunde 5 Minuten
Total Time 1 Stunde 20 Minuten
Servings 2 people
Calories 438 kcal

What you will need

  • 5 beets
  • 1 white onion
  • 2 cloves garlic
  • 60 g Quinoa
  • 2 tbsp cornstarch
  • 2 tbsp breadcrumbs
  • 2 tsp herbs de provence (or any other herb-based seasoning
  • 1 tsp salt
  • 2 tsp chia seeds
  • 3 tsp sesame seeds
  • 2 tsp bread crumbs
  • 1 tbsp olive
  • 3 tbsp hummus
  • 1 big handvull salad lambs lettuce or arugula or spinach works best
  • 40 g feta cheese
  • some more olive oil to drizzle on top
  • some focaccia or pita to serve

How to

That is how it works:

  1. Preheat the oven to 180C. Peel the beets and cut them into 1cm sized chunks. Layer them out on the baking tray, generously salt, and let them bake in the oven for about 50-60 minutes. After that time peek in with a fork. The beets should still have a little grip, and should not be too soft becaus eotherwise the mixture will be too soggy later on. Meanwhile cook the Quinoa according to the package instructions!

  2. Once baked add them into a large food processor. Add the 2tbsp of breadcrumbs, the cornstarch, salt quinoa, and the herbs. Pulse until combined and a crumby texture is created.

  3. Take the mass and form small balls. If you have, take an ice cream scoop and evenly portion them out into about 6 even sized balls. In a small bowl mix the seeds and the breadcrumbs. Roll the formed balls in the mixture so they are covered. Place them on a baking tray and drizzle with the olive oil. If you have an oil spray, you can use this.

  4. Bake them in the oven for 10-12 minutes, until crispy. Spread the hummus onto two plates. Top with the salad. Add the beetroot balls on top and spinkle with the crumbled feta cheese. Drizzle some more olive oil and serve with some focaccia or bread. Enjoy!