feel food club

Snack

Apple & Cranberry Granola

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It is finally fall, and finally October and everyone is going crazy about pumpkins. For a good reason. They are insanely delicious and can be eaten basically with anything. But because of this hype so many people are forgetting about apples. The super delicious, sweet or sour apples that are in season right not, that are available in so many different colors, shapes, and flavors. They are seasonal at the moment and grow local here in Austria. I feel apples are underrated and we should actually keep the quote „an apple a day keeps the doctor away“ in mind every day.

Apples actually are pretty healthy. They are really rich in fiber, antioxidants, reasonable amounts of Vitamin C and K. That being said we should consider eating one a day. But the famous little sentence we tell all the kids does not mention the form we should eat them in. So why not eating them in a different way than usually?! Why not eating them in form of Granola. In form of Fall Apple Granola. To be honest, it doesn’t still contain a lot of vitamins in that form, but it gives us an excuse to eat apples. 

This granola tastes like fall in a bowl. It instantly gives you the feeling of hiking through the vineyards and grabbing fresh apples from the tree while all the leaves are turning red and yellow. It gives you the feeling of collecting chestnuts and smelling that good fall flavor. I love eating this on top of a cozy oatmeal or in a yoghurt bowl for breakfast. The crunch makes it a perfect topping for any creamy base or also with milk when enjoyed as cereal. 

I decided to make this granola with popcorn to lighten it up a little, and give it more volume. The popcorn also soaks up the liquid ingredients really well and just soaks up all of the flavor. The oats, pumpkin seeds and nuts add some texture, fall feeling, as well as good carbs and healthy fats. The flax seeds, some fiber, and the hemp seeds some protein. The dried apples and cranberries add some sweetness and chewiness which makes it really addicting. A necessary ingredient which definitely can’t be left out is the cinnamon. It adds sweetness, is super healthy, and makes it all cozy and comforting. Last but not least I added some sea salt to bring out the flavor and maca powder (which is optional) because it has a lot of health benefits.

The liquid ingredients are pretty clean and simple too. I am using Apple sauce (of course) as a base to get that Apple flavor and sweetness without any refined sugars. The coconut oil adds some fats and helps to crisp up the granola when in the oven. The maple adds sweetness and color as it will caramelize in the oven while baking and turn everything delicious golden-brown. When mixing together it already combines the different flavors and  smells. 

You will be able to smell it in the entire house once you take it out of the oven and you won’t have to wait until everything is gone. Won’t take long, I promise. It last up to one month when stored in an air tight container but mine was gone way quicker. I hope that you will enjoy this recipe and if you decide to recreate it be sure to tag me in your post with @uneptcuisiniere or #unepetitecuisiniere

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Apple Granola (V,SF)

A delicious fall twist on your regular Granola perfect for October!

Course Breakfast, Snack
Prep Time 10 Minuten
Cook Time 25 Minuten
Total Time 35 Minuten
Servings 12 servings
Calories 93 kcal

What you will need

  • 50 G Popcorn
  • 30 G Almonds Chopped
  • 30 G Oats
  • 30 G Pumpkin seeds
  • 1 Tbsp Hemp Seeds
  • 1 Tbsp Chia Seeds
  • 1 tbsp Cinnamon
  • 2 Tsp Maca Powder
  • 20 g Cranberries
  • 20 g Dried Apples

Wet ingredients:

  • 100 G Apple Sauce or Apple Butter
  • 1 tbsp coconut Oil
  • 1-2 Tbsp maple syrup

How to

That’s how it works:

  1. Preheat the oven to 180C.

  2. Chop the Almonds. Add them into a big bowl along with all the other dry ingredients except for the dried Apple. Mix them well until all combined.

  3. In a smaller bowl mix together the Apple sauce, molten coconut oil an maple until it has a smooth consistency.

  4. Pour the liquid mixture over the dry one and gently stir through until all of it is covered. Then spread it on a baking tray covered with parchment paper and bake it in the oven for about 20-25 minutes.

  5. When done take it out of the oven and let cool completely. Meanwhile chop up the dried apples. Mix the through the granola. Now you can also add cranberries or any other add ins that you would like.

  6. Store it in an air tight container for up to one month. It is best enjoyed over Jogurt, Porridge, or simply with milk.

Easy and healthy Vegan Cookie Dough Sandwiches with Fig Ice Cream

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So summer is basically over, but who says that you only can have ice cream in summer? Well, I definitely don’t! I think you can have Ice cream all year round! Well, at least these really delicious healthy, vegan ice cream sandwiches. 

In summer there are soo many ice cream sandwiches at every corner. And they are delicious. But if you eat one of them every day that (unfortunately) can’t be too healthy. But they are so delicious, right? So that’s why I made this healthy version of cookie dough ice cream sandwiches so you can indulge with your sweet tooth but still nourish your body. And they are really delicious! They are sweet, chewy, and really delicious.

Just to tell you, the cookie dough does not exactly taste like the one you would have when baking cookies with butter, eggs and white flour. But it tastes similar. And really delicious. And it is healthier, way healthier. These super delicious bars are even keto & low carb. I just really like every single bite I take of them and they are so addictive. Like so. I feel like you can always eat them no matter what time. They are just so quick and easy to grab which makes a perfect snack. Simply store them in the freezer and you can just get one whenever passing by.

The cookie dough is made out of simple ingredients. I used dates for sweetness, which are really high in fiber, antioxidants, other health benefits, some almond butter, for some creaminess and healthy fats, vanilla extract, to get that cookie flavor, apple sauce for sweetness and texture, and coconut flour to reach a cookie consistency, and flavor but still get some protein and fiber. So good. And so simple to make. Just blend it all up, so simple, no?

The filling is even easier. It’s 4 ingredients. It’s just frozen bananas, coconut yoghurt, vanilla extract, and figs. The vanilla extract does make such a difference in it as it turns the ice cream from average banana tasting nice cream into vanilla ice cream which is sooo good in-between the two layers of cookie dough. The fresh figs just give it some freshness and fall – like feeling but you can leave them out or substitute them with any other fruit if you don’t like figs. I just really like their sweetness and think they work so well in it.

To give everything the cherry on top I dipped the frozen sandwiches into melted chocolate and drizzled some extra on top. So good!! I used my favorite brand of all time, which is HU Chocolate. It’s so simple ingredients without any refined sugar, or preservatives, just simple and wholesome ingredients. They have so many different flavors but I went for basic sea salt as I think the sandwiches are already really packed with awesome flavor! I hope that you will like this super easy dessert/ snack and it will help you to find an excuse for also being able to eat ice cream in winter. If you do recreate it be sure to tag me with @uneptcuisiniere or with #unepetitecuisiniere!

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Healthy Vegan Cookie Dough Ice Cream Sandwiches

Perfect dessert or snack (not only in summer!!) and so good!

Course Dessert
Prep Time 20 Minuten
Freezing 9 Stunden
Total Time 9 Stunden 20 Minuten
Servings 16 slices
Calories 156 kcal

What you will need

For the cookie dough

  • 9 small dates about 200g
  • 3 tbsp almond butter
  • 140 g coconut flour
  • 150 g apple sauce apple butter works too
  • 30 g dark chocolate

For the Ice cream

  • 3 bananas sliced up and frozen
  • 1.5 tsp Vanilla Extract
  • 80 g coconut yoghurt or any non-dairy yoghurt

Other

  • 70 g dark chocolate or chocolate chips

How to

Thats how it works:

The dough:

  1. Cut the chocolate into small chunks.

  2. Take out the cores of the dates and place them in the food processor until they create a sticky paste. Then add the almond butter and the apple sauce and blend to combine. Add the coconut flour and chocolate chips and pulse until well combined and having a sticky-like texture.

  3. Take a loaf pan and lay it out with parchment paper. Press half of the cookie dough into the pan, on the bottom to create a flat layer. It should be about 7mm thick. Place it in the freezer and store the remaing cookie dough in an air tight tupper ware in the fridge.

The Ice cream:

  1. Place the frozen bananas in the food processor or high speed blender (it has to be a really strong one because otheriwse it wont break the frozen pieces apart. Add some of the coconut yoghurt, but not too much to start with as you can still thin it out as you go. Lastly add the vanilla extract and blend until creamy. if too thick add more yoghurt.

  2. Take the cookie dough out of the freezer and pour the ice cream on top. Put it back and let it freeze for at least 6 hours to overnight.

To finish:

  1. Once frozen, place the remaing cookie dough on top of the ice cream layer and freeze for another 2-3 hours. Then take them out and cut them into 16 equal slices.

  2. Melt the 70g of chocolate and dip the sandwiches in it with one side, then place it back in the freezer. Continue until all of the slices are covered with chocolate on one side. .

  3. Store them in the freezer and they will last upto one month.

Açai Bowl

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A friend of mine is from brazil. And she always tells me about all the delicious acai bowls she eats when she is there. Every. Single. Time. We. Meet. This makes me so jealous! I absolutely love Açai Bowls but it is so hard to get one (and if you get one, to get a good one) in Vienna. Now I know one place that makes really delicious ones and that is Superfooddeli! But unfortunately this one place that actually has them is 1 hour away from my home with public transport 🙁 !

Since I am a really huge fan of these bowls and do not want to spend 2 hours reaching that place and coming back I decided to make my own one. I bought Açai Packets from that store and made it at home. Absolutely delicious! And so easy. I really haven´t expected it to be that easy! The clue to making a good Açai Bowl is having a good blender. If your blender is not very strong, it is going to be hard for it to blend everything up smoothly and there will remain chunks in the smoothie.

I love having such a bowl for breakfast or brunch or even as a light lunch! It is prepared so quickly and really delicious. If you are off heading somewhere you can just pour it into a Tupperware and take it on the go! I love this dish!

Isn´t it a ton of Sugar?

Although I love making smoothie bowls, an issue I have with those kind of meals is that I am usually eating tons of sugar. Bananas, berries, mangoes, acai, … whatever. They are really delicious and full of vitamins but sadly also full of sugar. If you blend all of them up, I believe that you eat more fruit pureed than you would normally eat as a whole. To still get a delicious, creamy, and sweat bowl but not consuming to much sugar I decided to add some veggies to my meals. And believe me, this was the best decision!

I could not taste the vegetables at all, I couldn´t have told that they were in there. My 2 tips to adding vegetables to your smoothies are:

1st: freeze them before adding. You not only get a creamier and thicker consistency but you will also taste them less. I do not know why, but it absolutely is worth it.

2nd: use vegetables that do not have an intense color. In this case, it doesn´t matter too much since the smoothie bowl is pretty dark anyways but when making a bright smoothie bowls, e.g. a mango one and you add a dark vegetable like spinach, the whole meal will get a darker color and will look less appealing. If you want to make a green smoothie though, this is something different, the go ahead and add all the spinach and kale. For my Açai Bowl I used celery and zucchini, which I have peeled before a froze it.           

What about toppings?

When it comes to the toppings you are absolutely free and can decide according to your desires! If you prefer fresh fruit, whatever fruit you like, something crunchy, something frozen, something creamy, the possibilities are endless! For me, I believe that toppings are the best part of any smoothie bowl!

As delicious as they are, you can easily go overboard. When adding tons of nut butters, chocolate chunks and sugar loaded granola you can easily turn a light and healthy meal into something rather heavy and dense. For my topping I like to use some more fresh fruit, like mango and berries, some homemade healthy granola, coconut chips, goji berries, hemp seeds, a spoonful of nut butter (I absolutely love almond butter with this!), some cut up banana and some edible flowers.

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Açai Bowl

A low sugar twist on our all time favorite smoothie bowl

Course Breakfast
Cuisine brazilian
Prep Time 12 Minuten
Servings 1
Calories 465 kcal

What you will need

For the smoothie

  • 100g g frozen Acai
  • 1/2 Banana frozen
  • 2 stalks Celery frozen
  • 1/2 Zucchini frozen
  • 100 g Blueberries frozen
  • 100 ml Almond milk more/ less depending on how thick you want it

For the toppings

  • 1/2 Mango
  • Blueberries
  • 2 tbsp Granola
  • 1/3 Banana
  • 1/2 tbsp Goji Berries
  • 1 tbsp coconut flakes
  • 1 tsp almond butter or any other nut butter

How to

Thats how it works:

  1. The night before making the bowl peel the zucchini and cut it up along with the celery and banana. Freeze an Açai package and the berries.

  2. Add all the ingredients for the bowl to the blender and blend it up. Start with a little nut milk and work your way up adding a little a time, depending on how thick you want your bowl to be.

  3. While you are blending the smoothie, take the mango and cut down the half. Peel it and place it with the flat side down on a cutting board. Finely slice it into really thin strips. The thinner the easier to make the rose. Once you have cut it, carefully slide them slightly apart, so it is a long strip. Take an end of the long strip and start rolling it so it will turn in itself so it turns into a rose. Cut up the banana into slices.

  4. When the smoothie is blended well, pour it into a bowl. Top it with the mango rose, the banana, the granola, the berries, the goji berries, the coconut, almond butter, and edible flowers. 

  5. Serve and enjoy!

Rhubarb Compote (V,GF,S)

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Rhubarb season is almost over and this is a perfect recipe to round up and finish the season. Such a simple and quick recipe because, let’s be honest, with this nice weather who likes to spend their entire day cooking. It is finished in 30 minutes, and only 4 ingredients but still super flavourful.

What I love about this compote is that it is so versatile. It is sweet but still contains the slight sourness of the rhubarb. This makes it such a great addition to ever dish. You can use it in addition to your breakfast with yoghurt and chia pudding, or with a scoop of vanilla ice cream as a quick dessert. But if you wanna go a bit more creative, go ahead and add it to a grilled chicken or halloumi and use it as a chutney.

I am actually pretty new to cooking with rhubarb, and this is the first recipe I created myself with it. I think it is a bit tricky to come up with recipes. I actually just wanted to make a rhubarb side dish, where you can still eat all the chunks but then I forgot I on the stove and it turned thicker and got creamier. It turned into this delicious compote.

I really love the flavour of this vegetable (yes, it is a vegetable) because it is slightly sour but it can be enjoyed so well as a sweet dish too. It contains a lot of vitamin C and vitamin K as well as fiber. It also is a great source of antioxidants. If you want to make this a healthy compote, without sugar, you can substitute the sugar for stevia or erythrit.

You do NOT HAVE to peel the rhubarb but I prefer to do it. As I did not grow the rhubarb myself, I do not know which dirt got onto the skin, which is probably not all going to be removed by washing. That is why I decided to peel it but it is not necessary. It can actually be consumed raw but if done so, it has a pretty sour flavour, that´s why it is hardly found raw and often used in desserts with sugar.

For this recipe, I recommend using stalks that are very red-pinkish and not green, as it gives the compote a prettier colour. The more intense the colour of your rhubarb is, the nicer will the colour of your finished product be. If the stalks are more green than red, then it will turn into a light pink colour. Also if you prefer the compote sweeter or less sweet, you can simply adapt the amount of sugar you add into it.

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Rhubarb Compote

This compote is the perfect add-on for yoghurt, ice cream, chia pudding or anything rather sweet you can think off … even cake! perfect vegan and seasonal summer dish.

Course Dessert
Prep Time 10 Minuten
Cook Time 15 Minuten
Total Time 25 Minuten
Servings 12 tbsp
Calories 24 kcal

What you will need

Makes 2 jars å 250ml

  • 4 stalks rhubarb
  • 60 g sugar
  • 0.5 lemon juice
  • splash water

How to

  1. Peel the rhubarb stalks, so that the outest layer is off. Then cut them into 3cm (1 inch) cubes. Place them into a pan along with the suagr, the juice of half a lemon, and a splash of water to help it cook.

    Bring it to a boil, then lower the heat. let it simmer for about 10 more mintues, until some rhubarb chunks have broken down, and some are still in shape but soft. You should be able to stab through with a fork easily. The compote should have reached a creamy consistency. Pour it into 2 jars who have been washed out with boiling water peviously. Let cool completetly at room temperature and then store in the fridge. It will last in the fridge for at least 4 weeks.

    Serve it over yoghurt for breakfast or with ice cream as a dessert option.

 If you have any questions don’t hesitate to ask me! And if you recreate the recipe be sure to tag me on instagram with @happyfoodkitchen! I hope you enjoy it.
Xx Katie