feel food club

Vegetarian

Healthy Authentic Italian Eggplant Parmigiana (super easy!)

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The end of summer always is a bit emotional, especially when you realize that you are not in Italy anymore and cannot have pasta & parmigiana with a view of the ocean anymore. Bringing the view home is a bit tricky but what we can do is bringing the food home in order to hold on onto the holidays for as long as possible. 

And trust me, this dish is at least as good as in Italy. Soft eggplant with creamy tomato sauce and lots of goey molten cheese. If there is something like (healthy) comfort heaven – it is this recipe!! Perfect for cozy fall evenings when you just want something to comfort you but also perfect as a side when you have got some friends over for lunch! Plus: you can easily prepare it and then only place it in the oven and voilà!

What is Parmigiana?

Parmigiana (alla melanzane) is a very typical Italian dish that originated in the South of Italy (there are several regions claiming to have invented it). Typically it is made with fried slices of eggplant layered with tomato sauce and cheese and then baked in the oven. In Italy you can find it on most menus as a Primi Piatto (first course) or as a contorno (side dish).

What is special about this dish?

This recipe version of it is an easier and a bit healthier one than the original. The main difference is that we do not deep fry the eggplant before layering but only roast them a little in a pan. This does not only make it healthier (because way less fat is used) but it also makes the preparation of this dish much easier and simpler. 

Is this dish healthy?

It definitely can be said that this is a dish providing many nutrients. Both, the tomato sauce and the eggplant are sources of fibre, vitamins, carbohydrates and minerals. The olive oil accounts for a decent dose of healthy fats. The mozzarella and parmesan provide a healthy dose of protein. This though comes with a dose of saturated fats too – which is not the healthiest – but you know what? A little cheese never hurt nobody! 

look at that crisp ?

Perfect side or comfort food!

As previously mentioned, in Italy you can mostly find this dish as an Appetizer and sometimes as a side. Making this as an appetizer is a great idea because you can prepare and layer everything (except for the final cheese layer) and set it aside. Before your guests are coming, you can just sprinkle the remaining mozzarella and parmesan and bake it. Just make sure not to make too much because it is quite filling. In summer we also love making it as a side dish for pur barbecues because it is a great way to have some veggies and also is it a vegetarian choice for all those who do not want to have any meat. 

Finally, which is our preferred way of having it, you can make it as a main dish. Basically like lasagna, just without pasta sheets and a bit different. Place the skillet on the table and let everyone dig into this goodness. It won’t take long until everything is gone! 

Easy as pie

Making this is super easy. All that needs to be done comes down to very few and easy steps. First you need to slice the eggplant into about 0,5-1cm thick slices before frying them in a little olive oil for 2-3 minutes per side. In the meantime you can already make the tomato sauce for which you just need to sauté some finely chopped onions and garlic in hot oil before adding canned, crushed tomatoes. To make it even easier: use a store bought tomato sauce and skip this step!

The last thing you need to prepare is the cheese: grate the parmesan and roughly chop the mozzarella! That already is it with the preparations and now comes the fun part. Start by adding a layer of eggplant slices into a pan or another oven safe dish. On top goes some tomato sauce, a little mozzarella and a little parmesan. Then repeat it (about 1-2x approximately) until you have used everything up. Now into the oven it goes, for about 25-30 minutes and voilà! 


Anyone who likes eggplants and Italian flavours should try this. Like lasagna, just a little bit healthier and vegetarian. A staple in our house and it is soo good!!
If you try it I would love to know how you like it! 

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Healthy Authentic Italian Eggplant Parmigiana (super easy!)

A classic Italian dish made in a way that is a bit healthier than the regular one – yet, at least as delicious! Easy, healthy and tasty and soso comforting!

Course Main Course, Side Dish
Cuisine Italian
Prep Time 20 Minuten
Cook Time 40 Minuten
Resting time 30 Minuten
Total Time 1 Stunde 30 Minuten
Servings 4 servings

What you will need

  • 2 eggplants
  • 500 ml canned tomatoes
  • 1 red onion
  • 2 cloves of garlic
  • Italian herbs
  • olive oil
  • 250 g mozzarella cheese
  • 75 g parmesan cheese

How to

  1. Remove the both ends of the eggplant, then slice them into about 0,5-1cm thick slices lengthwise. Place them on a baking tray and sprinkle with salt. Let them sit for about 30 minutes. This will help remove the water from the eggplants. Then take a paper towel, remove the water that has run out and pat them dry.

  2. Preheat the oven to 200°C.

  3. In the meantime peel and finely chop the onion and garlic, either by hand or in a food processor. In a pan heat up some olive oil and fry the onion and garlic in there for about a minute. Add the canned, crushed tomatoes, salt, pepper and Italian herbs and let simmer for about 10 minutes.

  4. While the sauce is simmering the cheese can be prepared. Grate the parmesan cheese and roughly chop the Mozzarella.

  5. Heat up about 2 more tbsp of olive oil in a pan and fry the eggplants for about 2-3 minutes on each side. Take out and set aside.

  6. Take an oven safe dish and place one layer of the fried eggplant at the bottom. Cover with tomato sauce, half of each, the parmesan and the mozzarella cheese on top, then repeat. At the end, it should all be covered with parmesan cheese.

  7. Now, place in the oven for 30-40 minutes until golden brown and crispy on the top.

    Enjoy!

Have fun cooking
Enjoy,
Katie // Une Petite Cuisinière

The BEST 15-minute Pasta with Rosé Cherry Tomato Honey-Lemon Sauce

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Summer can be tough for cooking. When having the choice between sitting in the sun and standing in the kitchen , who (except for me) would choose the kitchen? Probably most people wouldn’t. But still, have something delicious and nourishing to eat also is something we do not want to miss out on. Is that impossible? Definitely not!

It may seem a bit tricky to create something delicious in little time but it really isn’t. And given the amazing fruits and veggies that summer brings us, it is as easy as pie to add a whole bunch of nutrients to anything we make. So, we know it is possible to make something delicious and healthy, but what is more, we can even make something fancy. This pasta dish is perfect as a nice lunch that makes you feel as if you were in Italy or as a dinner for two on one of summer‘s long evenings.

Sounds complicated but is easy!

The name of this dish is pretty long and therefore may make the impression that this dish is complicated when it actually isn’t. Making this pasta actually requires very few ingredients, and pretty much all (maybe except for the olive oil and burrata) are available from a local source. It essentially only comes down to cooking the pasta and making the sauce by letting some fresh tomatoes, rosé, garlic, honey, lemon & some olive oil simmer until the tomatoes have bursted and flavours have been able to emerge.

What is special about this dish?

What is special is that it is really simple and yet pretty fancy. We‘re not making a classic tomato sauce here but one that is next level, while not taking much time. The tomatoes are sautéed in hot olive oil with some garlic to on the one hand soften, and on the other hand gain a nice roasted flavour. The honey intensifies the naturally sweet flavour of the tomatoes, while the lemon adds a nice refreshing contrast to them. And since the honey is added to balance it out, the sauce does not have a sour flavour. To make everything merge into a sauce, the rosé wine is used. Why rosé? In my opinion, rosé is just a summer wine. And since, as my dad likes to say, the wine that is used for cooking, also needs be drunken with the meal, there is no way around rosé. The sauce itself already is packed with so much flavour and can totally be eaten as is with the pasta. This way, you would actually have a vegan version of this dish. Nevertheless, in case you want to take everything next level, you can still top this dish off with some fresh, creamy burrata. Because nothing, really nothing, beats some burrata. The creaminess works in such perfect harmony with the sweet and fresh tomato sauce – pure heaven.

Is this dish healthy?

Definitely! Pasta has a reputation of not being healthy but it actually does have a bunch of health benefits. It is loaded with carbs, which make sure you stay full of energy for the rest of the day. Besides, it also comes with a decent amount of protein and fibre. When you chose to go for whole grain pasta, the amount of fibre is increased even more. Personally, I do not like the taste of whole grain pasta in this dish too much, but if you do, it would be a great choice! 

The real star of the show though are the tomatoes. Since this fruit (yes – it‘s a fruit!) is currently in season, they are full of goodies for you. Loaded with sweetness they provide a lot of fibre, Vitamin C & K, potassium and folate. Also, they are high in antioxidants, which have been linked to several health benefits. And the biggest benefit probably: they are delicious. Also garlic has a nutritional value that can be shown. It does not contain an excessive amount of one thing, but it has a bit of anything you need. Garlic has also been linked to help as medicine when catching a cold and to a reduction of blood pressure.

Also, the olive oil in this dish provided a decent amount of unsaturated fats, which are essential – especially for the brain. Yes, we are adding wine into this dish, but the alcohol cooks down, and what stays is the flavour. Last but definitely not least is the burrata on top. This heavenly creaminess is full of protein and deliciousness. It needs to be said that it also comes with a bunch of saturated fats but you know what? A little cheese never hurt nobody! 

Meal Prep? Yes! But not necessary! 

When I made this pasta for the first time, I did meal prep it because I took it to work (where we did not have a kitchen). It worked out perfectly when I heated it up in the microwave, although it would be even better to heat it up on the stove with a splash of water and tomato sauce if you have the possibility to do so. 

Please, still keep in mind that this dish only takes 15 minutes to make – only 10 minutes more than when heating it up. So if you do have a stove I can only recommend you to make it freshly! If you really are that crunched on time, you can also pre chop the tomatoes or throw them into the sauce as a whole. 

Pasta is always a great idea. Still, this dish is an extra level of great. The sweetness of the tomatoes in combination with the sour-tanginess of the lemons and the comfort from the pasta, plus the creaminess of the burrata = HEAVEN. Writing this only makes me want to have it again. You should really do yourself a favour and try this out and spoil yourself and a loved one with this! Easy as pie and tastes like heaven! 

I genuinely hope that you‘ll enjoy it and make it on repeat – at least for as long as tomatoes are in season! 
Enjoy,
Katie // Une Petite Cuisinière 

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15 minute Pasta with Rosé Cherry Tomato Honey-Lemon Sauce

This pasta dish is easy to make, packed with flavor and nutrients and just tastes like heaven. And all ready in 15 minutes. Don’t wait any longer and treat yourself to this! 

Course dinner, lunch, Main Course
Cuisine Italian
Prep Time 5 Minuten
Cook Time 10 Minuten
Total Time 15 Minuten
Servings 2 servings

What you will need

  • 250 g pasta (i like to use rigattoni, paccheri or something similar)
  • 500 g tomatoes (best is a mix of cherry tomatoes and large ones)
  • 1 garlic clove
  • 2 tbsp olive oil
  • a splash rosé wine
  • 100 ml tomato sauce
  • 2 tsp honey
  • 1 lemon (we need the peel)
  • sea salt
  • 1 burrata
  • fresh basil to serve

How to

  1. Start by preparing the pasta. To do so, add the pasta to a pot with boiling, salted water and cook according to package instructions.

  2. In the meantime, half the cherry tomatoes and cut the larger ones into bite sized (about 1-2cm large) pieces. Peel and finely chop the garlic clove.

  3. Heat up the olive oil in a pan and add the garlic and tomatoes. Generously add some sea salt and let fry on medium high heat for about 3-4 minutes. Turn down to medium heat, add the rosé and tomato sauce and honey.

  4. Wash the lemon and with a potato peeler, peel the lemon off into stripes. Add them to the pan and let everything simmer for 3-4 more minutes.

  5. Before the pasta is done, remove half a cup of the water they are cooking in, then drain them and add them to the sauce along with the preserved water. You may need some olive oil or tomato sauce to help combine.

  6. Divide onto bowls and serve with fresh burrata and basil! Enjoy!

The Best Ever 15 Minute Veggie & Tofu Peanut Noodle Stir-Fry

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This sounds very complicated, I know, but indeed it actually is super super easy. And don‘t be fooled, easy does not mean boring. Because this is everything else than boring. We have got crispy, stir-fried veggies and tofu combined with saucy, peanuty noodles and topped with a decent amount of fresh herbs. The combo? Insane! The time needed? Insanely little! 

When I asked you all on instagram which dishes you would like to see more of, there were soso many that said „quick meals“. And really, I get you! Some days we just cannot stand spending large amounts of time in the kitchen preparing dinner and still want to have something healthy. And this can be a challenge. So recipes like these are perfect for when you want something quick and yet healthy and delicious! 

What is special about this dish? 

Well, it is super super quick. All we need to do is fry the veggies and tofu, cook the noodles and combine everything with the sauce! It comes together in something like 10-15 minutes, really! 

And then also, it is not very traditional. You could say it is pad-thai inspired, just way simpler, with fewer ingredients and a bit healthy. Maybe something like a mix between a pad-thai and a wok. So basically, with this we are inventing an easy and healthy dish.

Is this dish healthy? 

Yup Yup, it is. How come so? It is packed with all the nutrients we need to stay happy, healthy and full. The large amount if different veggies that we are using add a whole bunch of fibre and vitamins to the dish. The fibre helps our digestion and the vitamins our immune system and organs. Then we also have the tofu, which is another great source of fibre and also of protein, to help us strengthen and repair muscles.

Now what’s left are the noodles and the sauce. So as for the noodles, they are our source of carbohydrates, which we need for our energy. And the sauce, which is made up from peanut butter, honey (or maple), soy sauce, sesame oil and lime juice, is a great way to sneak in some healthy fats and more protein (from the nuts and oil). Yes, the soy sauce makes it contain a lot of salt too, so if you want less of that, you could just go for sodium-reduced soy sauce. 

How to make this dish? 

As the name implicates, this is easy peasy. So, what we need to do is chop the veggies, here you can really use whatever you want. I personally love asparagus, edamame (you don‘t have to chop this), bell peppers, spring onions, or broccoli and carrot, but really, just use whatever’s left in your fridge. That‘s what makes this so easy and versatile.

Then we also need to finely chop some ginger and cube some tofu and them throw everything into a pan with hot oil. This then is stir fried for 2-3 minutes until crispy. Then we turn it down to medium heat and cook the noodles. Depending on what you package instructions say, the cooking time may vary, but should probably be around 5 minutes. While they are cooking, we can mix everything for the peanut sauce. Then, once drained, we add the noodles to the pan, take it off the heat and mix it all with the sauce. Voilà, that‘s it! Now we just need to garnish it with the mint and cilantro and a lime wedge and our meal is finished!!

Perfect for meal prep! 

How come? Shouldn’t it be served warm? Definitely! Surprisingly though, it also tastes incredibly delicious when being served cold! The sauce gives it kind of a salad-vibe, so it tastes at least as tasty when it is cold. You could just add it to a tupperware and enjoy it cold. 

Honestly, this is one of my favorite quick and lazy meals! Perfect for busy work days or evenings when you are just tired and don’t feel like cooking! It is just perfect! 

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The Best Ever 15 Minute Veggie & Tofu Peanut Noodle Stir-Fry

Easy, delicious and healthy. These stir-fry noodles not only are easy to make but also taste so incredibly delicious and addicting. Soft noodles tossed in a tangy and salty sauce along with fresh veggies and perfect tofu. Really, there is no reason you would not want to have this.

Course Main Course, mealprep
Cuisine asian
Prep Time 5 Minuten
Cook Time 10 Minuten
Total Time 15 Minuten
Servings 4 servings

What you will need

  • 400 g glas noodles (rice noodles)
  • 400 g firm tofu
  • 2 tbsp oil
  • 1 2cm piece of ginger
  • 2 tbsp soy sauce
  • 200 g edamame beans
  • 200 g mushrooms
  • 2 bok choy
  • 2 spring onions
  • 1 bell pepper

For the sauce:

  • 3 tbsp peanut butter
  • 3 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 tsp rice vinegar
  • 2 tsp honey/ maple
  • fresh cilantro & lime for serving

How to

  1. Cut the tofu into 1cm sized chunks. Peel and finely mince the ginger. Heat up the oil and fry the ginger for 1 minute before adding the tofu and frying this for 2-3 Minutes on each side until crispy. Then add 2 tbsp of soy sauce.

  2. In the meantime prepare the noodles according to package instructions and undercook them for a minute. Peal (if necessary) and cut all veggies into bite-sized pieces and add to the tofu. turn onto medium heat.

  3. In the meantime combine everything for the sauce.

  4. Once the pasta is done, drain it and add it to the veggies along with the peanut sauce. Give it a good mix and serve with fresh cilantro & lime wedges!

  5. Enjoy!

I genuinely hope that you‘ll enjoy this and make it on repeat! 
Love,
Katie// Une Petite Cuisinière 

A Family Favorite Pesto & Ricotta Pasta Bake

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Pesto Pasta is a next level dish itself. But mixed with some ricotta and mozzarella cheese and baked until both has molten and the pasta has turned crispy on the top, it is even better. Plus, it really is super super easy to make, a family favorit and healthy(ish)! 

What is special about this dish?

It is not pesto pasta, but similar, just taken next level. Maybe you could say that it is kind of a crossover of pesto pasta and lasagne. The ricotta-egg mixture makes kt all really creamy and adds a nice texture to it, while the mozarella adds the cheesy goodness. So yep, like pesto pasta just with more textures and flavours.

Is this dish healthy?

It definitely is healthyish. And it is green – so it‘s got to be healthy right? Pesto actually is pretty dense in nutrients. There are healthy, unsaturated fats from the olive oil and pine nuts, a bunch if protein from the parmesan cheese and the nuts and a fair amount if vitamins and fibre from the basil. Pesto definitely is healthy.

When using pesto, you really need to make sure to use a good one. One with high quality ingredients!! I either use my Super Easy 10-Minute Homemade Pesto, or the one from Pastafani. This also is made from organic ingredients and tastes soso good! You can get it with a 10% discount when using UNEPETITE10 on their website – it definitely is worth a try!

Then we have the ricotta and mozzarella cheese. They both contain some saturated fat, but they also are packed with protein and calcium. Plus, they add a whole bunch of deliciousness 🙂 then, there also is the pasta. Pasta is a great source of carbohydrates and also protein. If you want to go for a version that is even more nutrient-dense, you could just long for whole grain pasta.

How to make this dish?

As easy as pie (although I think this is easier than pie). What we need to do, is boil the pasta according to package instructions and lix it with the pesto. In the meantime we also need to prepare the ricotta mixture, for which we need to combine the ricotta, egg, salt and pepper. The ricotta mix really adds some depth into the dish and makes it really, really creamy! 

Once the pasta is mixed with the pesto, we‘re adding it to an oven-safe dish. Here, we are then topping it with the dollops of the ricotta mixture and about half of the mozzarella. Now, we need to give it all a good mix, so it gets kind of marble-ish and the ricotta and mozzarella are distributed evenly. What now is left to do is top it with the remaining mozzarella and breadcrumbs and drizzle it with some olive oil. Into the oven it goes and now we need to wait for 25-30 minutes until it‘s crispy on the top. 

While dish dish may look rather fancy or complicated, it really is everything else but this. It is soso simple to prepare and packed with so incredibly much flavor. All in all, it simply is an amazing dinner to feed a hungry fam or some hungry friends. 

I hope you‘ll enjoy this as much as we always do and that you‘ll have an amazing time cooking & eating it! 

Love,
Katie // Une Petite Cuisinière 

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A Family Favorite Pesto & Ricotta Pasta Bake

Regular pesto pasta is great yeah, but baked with molten cheesy goodness and indulgence, just damn. Next level. This pesto-ricotta and mozzarella pasta bake is just another level of tastiness and still soso easy to make! A family favorite and a must try!

Course dinner, lunch, Main Course
Cuisine Italian
Prep Time 15 Minuten
Cook Time 30 Minuten
Total Time 45 Minuten
Servings 4 servings

What you will need

  • 400 g penne pasta
  • 200 g basil pesto
  • 100 g ricotta cheese
  • 200 g buffalo mozzarella
  • 1 egg
  • 4 tbsp breadcrumbs
  • olive oil, salt & pepper

How to

  1. Preheat the oven to 200°C.

  2. Start by preparing the pasta according to package instructions, but cook 1 minute less.

  3. In the meantime mix the ricotta with the egg, salt and pepper until creamy. Cut the mozzarella into bite sized pieces.

  4. Once the pasta is done cooking, preserve 1/2 a cup of the water they were cooked in and drain the rest. Mix them with the pesto, and some of the pasta water until well combined.

  5. Add them to an oven safe dish and top it all with some dollops of the ricotta mixture and half of the mozzarella. Mix it all through gently, so the ricotta and mozzarella are evenly distributed, then top with the remaining mozzarella and breadcrumbs. Drizzle with the olive oil and bake for 25-30 minutes until crispy on the top.

  6. Serve with some basil and enjoy!!