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Ultimate healthy and creamy raspberry overnight oats from dahoam

August 24, 2020 by katharina.kuehr Kommentar verfassen

Summer is a tough time for all porridge lovers. As good as porridge is, who wants to have a steaming hot bowl of oat in the morning when you already start to sweat when you just take a look outside. That’s why we need a cold alternative. Cold oats? Yes, that’s a thing. Overnight Oats. And no, they are not boring or taste like a babyfood.

What are overnight Oats?

As the name already suggests, overnight oats is a form of oatmeal that is prepared overnight. Well not exactly. Usually they are prepared the evening before by mixing together oats and milk and then they chill in the fridge for a few hours, mostly overnight. This way the oats can really absorb and soak up the milk to get soft for the next morning

What is special about this dish?

Well, first, and most important, this breakfast, snack, dessert, whenever you want to enjoy it, is SO EASY to be made from LOCAL ingredients only. Why? Especially here in Austria we have a lot of farmers for local dairy products (but you can find this in most countries). Also, in pretty much any supermarket or bulk store you can find rolled oats that are grown in Austria, because we have an ideal climate here. And lastly, at the moment it is the season of berries, which means nothing is easier than finding berries from Austria right now.

Why is it better to buy local?

There is no single answer to this but I divided it into 4 main reasons:

  1. You support your local economy. Especially during or after a crisis like the one we are going through right now it is important to really support the country you live in. The farmers who produce Austrian products have also been hit by the crisis and as a nation it is important to help together. With supporting the economy you also save and maybe create new jobs, which is very important at the moment, since a lot have gone to loss.
  2. It’s environmental impact: when you buy locally, the goods do not have to be transported for a long time by ships, planes, cars or trains. Especially in a country like Austria, transport way are not very distant and this way we save a lot of CO2 and therefore have a positive impact on the environment.
  3. To be independent: This may sound weird at first but the importance is shown in crisis like the one at the moment. of course raspberries from countries like Spain or Portugal may be cheaper. But when we all keep buying those because they are cheaper, the amount of Austrian raspberries planted will be reduced. And then, when facing a crisis as the current, where delivery and the entire transport system suddenly stops or is interrupted we will not have enough berries to satisfy our needs. So when we consume the products we produce in the country we live in, we, as a nation, are more independent.
  4. Quality: when you buy local products (at least in Austria), you can expect the quality of the product to be at a high standard and you know this. When buying from other countries, where you may not not the quality standards, you may be disappointed and the product may contain some unnatural additives.

Where I get my local products from:

The main ingredient, so the Oats I buy at a bulk store. The one I go to is called Lieber Ohne and it only has organic and unpackaged food, mostly from the region but you can see from any product where it comes from.

The Dairy products I get at Joseph Brot. They are an organic bakery and always have dairy products from Austrian farmers in reusable jars and bottles. A great way to buy local and without producing waste.

The berries I get at a local market. I know where they come from and I can choose the ones I want myself!

The same goes for the honey and nuts. I either get both at Lieber Ohne or I get them at a farmers market!

How to make really good overnight oats:

As I said, overnight oats usually are prepared by solely combining oats with milk. Since this tastes a little boring as you can imagine we are taking a regular version and making it fancier, while still keeping it simple. By adding fruits we add an extra kick and we also use some more ingredients to make it extra creamy and delicious!

This already starts with the oats. Maybe you already know, maybe you do not – there are different kinds of oats. Larger (whole) ones and finer ones. While large ones work great for things like granola, finer ones are best for porridge and overnight oats. This may sound a little stupid because they are the same product in the end of the day but this really makes a difference! Finer ones just absorb the liquid better and therefore make it creamier.

Also, when wanting really creamy overnight oats it is best to add some yoghurt. In here I like to use greek yoghurt because it also is very easy to get in reusable glass jars but any other yoghurt or plant based yoghurt works just fine. Again, this makes it super creamy.

Another two ingredients which I would always recommend to be adding in are chia seeds and a little syrup. The chia seeds will swell up and make everything stick together better. The syrup adds a little sweetness (even if it just is a tiny drizzle) and make it 10 times better!

My last tip on making overnight oats is to add some fruit when making them. You for sure can just add some fruit on top the next day but adding them the night before helps the oats to soak up some of their sweetness, taste and juices, so it’ll infuse the entire dish.

More oat inspiration…

If you do like oats, just as I do you can check out a few other recipes of mine, which you are going to like for sure, like the Mango Overnight Oats, Oatmeal with Caramelized Bananas, Bircher Muesli with Honey Poached Apple, Healthy Peach and Cherry Crumble, Mango Coconut Granola or my Apple and Cranberry Granola !

How to make this dish low waste

Making delicious dishes while not producing much waste is actually pretty easy. If you wanna learn how, then you can read this at my Andalusian Gazpacho Post, My Easy No-Waste ice Cream Sandwiches or my No-waste French Toast with Basil Apricots blog post!

So just to summarise:

  • buy your oats at a bulk store! You can go there with your own jars or Tupperware and buy lots and lots of grains without packaging! A very sustainable way.
  • Get your dairy products at your local bakery. Most times bakeries have a small section with dairy products, which most of the time are packaged in reusable jars or bottles
  • Go to a local market. Getting fresh fruit there often is better than at the supermarket. Primarily, you know where it comes from easily and it most of the times is not packaged in plastic. I am aware that you will not find berries without packaging but mostly they at least come in paper or cartoon.

To sum up

I hope that this little guide and explanation really helps you to understand why it is important to buy locally and also include more local products easily into your daily life. Plus, you have really incredibly delicious breakfast recipe for these late summer days!

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The Ultimate Healthy and Creamy Raspberry Overnight Oats

A delicious, creamy and refreshing summer breakfast for those hot summer days with regional ingredients

Course Breakfast, brunch, Snack
Prep Time 10 Minuten
Total Time 10 Minuten
Servings 2 servings
Calories 414 kcal

What you will need

  • 100 g rolled oats the finer the better
  • 100 g greek yoghurt
  • 200 ml milk (you can also use plant based milk)
  • 1 tbsp honey
  • 1 tbsp chia seeds
  • 200 g raspberries
  • a few walnuts and raspberries for garnish

How to

  1. In a large bowl mash the raspberries until mushy. Add the rolled oats, yoghurt, chia seeds, honey and milk and stir until everything is combined well.

  2. Keep in the fridge for at least 4 hours to overnight.

  3. Take out the next morning and top with extra greek yoghurt, raspberries and nuts. Enjoy!

I hope you enjoy,
Happy cooking,
Katie // Une Petite Cuisinière

Kategorie: Breakfast, Desserts, Diet-Specific, Sugar Free, Vegetarian, Vegetarian Stichworte: Austrian, berries, berry, berry recipe, breakfast, brunch, healthy, healthy breakfast, healthy brunch, healthy overnight oats, oatmeal. oat recipe, oats, overnight oats, raspberries, raspberry recipe, regional

Breakfast Quinoa 2 Ways

November 10, 2019 by katharina.kuehr 1 Kommentar

This recipe is for all of the breakfast lovers out there who want to switch up their usual morning game. With these breakfast quinoa recipes you can add a healthy twist to the absolutely best meal of the day, which, with no doubt is breakfast! If you do not know what breakfast is so important you can go check out my Ultimate Breakfast Tacos Blog Post. 

Ok, I get it, you know how important this meal is but still do not want to spend a lot of time in the mornings cooking your meal because sleep?! Well, no problem! I got you. These recipes are super quick and come together in under 10 minutes in the morning, which is so amazing! This also works great if you are the type of person, which I am, who eats breakfast food for every meal of the day, no matter what time it is, because these meals are perfectly balanced meals with great nutritional value. The contain carbohydrates, protein, fibre, vitamins, and fats. So what do you want more? Delicious, quick, healthy, and super nutritious!

Although I rather am the savory type of person, I know that not all of you are so I decided to make both, a version for the sweet tooth, and one for hearty lovers. And honestly, I could not say, which one I like more. They are both super delicious and can be adapted to whichever season it is if you want. 

The sweet breakfast bowl is made with frozen fruit to sweeten it up and give it flavor, which I love because if you buy frozen fruit you 1) can be sure it is fresh because it is frozen directly after being harvested and 2) it does not vary depending on the season, which means you can have berries in winter, since they have been grown and frozen in summer. The frozen berries are mixed with the pre cooked Quinoa, the sweetener of your choice and the Almond milk when the grain is reheated. This actually is great because you do not have to heat them up separately! 

Once this mixture is heated up it can be transferred into a bowl and topped with whichever toppings are at your preference. Here you can totally decide on what you like most and be creative. I like to top mine with some plant based yoghurt, some fresh fruits such as bananas or other seasonal fruits, nuts and nut butters and some granola for that extra sweetness and crunch. That’s it is what you are thinking? Yes! It is as simple as that. And with such little effort you just created a super delicious and nutritious breakfast. Amazing, no?

The savory option is not much more complicated but you do need one more pan than for the sweet one (but it actually is not necessary). So first you fry up the bacon in a pan to get it nice and crispy. When it is done, you take it out of the pan and lay it out onto a kitchen paper to let any excess fat drip off. The bacon grease that remains in the pan does not have to wasted because we can use this to fry up an egg if you want to. I personally prefer poached eggs over fried ones so I would use the bacon grease if I wanted to add some more sautéed vegetables, but this is optional. 

So if you want to poach an egg you have to bring a small pot with water to a boil. Once it boil, add about 1 – 2 tablespoons of vinegar to it and reduce it until it barely simmers. Crack a room temperatured egg into a small bowl and let it slide into the hot water slowly and carefully. The whites will set around the yolk and the egg can be taken out of the pot after 3-6 minutes depending on how soft you want the yolk to be. Place it on a kitchen paper to let any water that is still on it drain off. Meanwhile reheat the quinoa in a small frying pan with some fat. Here you can use olive oil, butter, or even the bacon fat. When I made this I actually had some truffle butter leftover in the fridge and heated it up in this and it was heavenly. You can also find truffle oil in any supermarket which will totally bring this to the next level for your upcoming Sunday brunch. Once this is reheated you can assemble everything. The quinoa on the bottom, topped with the egg, bacon, some fresh greens, and some sliced up avocado. If you feel like doing it, add some hot sauce on top or sprinkle some grated cheese. This is a perfectly balanced meal which is so decadent and delicious while still being healthy!

I hope that you will really like these recipes and if you do so be sure to show me if you recreate them and tag me with @unptcuisiniere or #unepetitecuisiniere! 

Enjoy!

5 von 1 Bewertung
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Sweet breakfast Quinoa (Vegan)

This breakfast recipe is a new way to switch up your breakfast game with adding some more nutrients into your first meal, plus making it super delicious!

Course bowl, Breakfast, brunch, Dessert
Prep Time 4 Minuten
Cook Time 6 Minuten
Total Time 10 Minuten
Servings 2
Calories 310 kcal

What you will need

For the base:

  • 250 g cooked quinoa equals 100g raw
  • 140 g frozen blueberries can be substituted for other frozen fruit
  • 150 ml almond milk
  • 2 tsp cinnamon
  • 1 tbsp agave or sweetener of choice

For the toppings:

  • 3 tsp nut butter
  • 4 tbsp plant based yoghurt
  • some fresh fruit & nuts

How to

That is how it works:

  1. Into a small pot add the pre cooked quinoa, the frozen fruits, almond milk, cinnamon, and sweetener of choice. Bring it to a boil. Once hot transfer it into two bowls.

  2. Add the yoghurt and nut butter and whichever topping you desire. I really love fresh fruit such as banana as well as granola on top!

    Serve and enjoy!

5 von 1 Bewertung
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Savoury breakfast Quinoa

This is my savoury twist on the breakfast quinoa recipe. It is perfect for all those who love something hearty in the morning but healthy, plus it comes together in only 10 minutes!

Course Breakfast, brunch, lunch
Prep Time 3 Minuten
Cook Time 7 Minuten
Total Time 10 Minuten
Servings 2 servings
Calories 355 kcal

What you will need

  • 250 g Cooked Quinoa equals 100g raw
  • 2 eggs
  • 1/2 avocado
  • 1 handful greens
  • 4 thin strips of bacon
  • 2 tsp oil

How to

That is how it works:

  1. Heat up the bacon in a pan until crispy on both sides for about 4 minutes.Tka it out of the pan and place it on some kitchen paper so the remaining fat can drip off.

    Meanwhile bring a pot with water to a boil. Once it is at a boil add in the vinegar and reduce the heat so it barely simmers. Crack two room temperature eggs into two seperat bowl and gently slide one after the other into the hot water. allow the first egg to set a little bit before adding the second. Let them simmer in the water for abou 3-6 minutes depending on how soft you want to yolk to be. Then take them out and place them on a kitchen paper so the excess water can drip off.

  2. If this is too much work for you you can also simply fry up an egg or use a soft boiled one.

  3. In the meantime heat up the oil in a pan or simply use the dripped off fat from the bacon. Once hot, add the quinoa into it and stir it around until it is reheated and a little crispy.

  4. Seperate the quinoa onto 2 bowls. Top with the eggs, the bacon strips, the fresh greens, the sliced up avocado and a generous pinch of sea salt. Serve and enjoy!

Kategorie: Breakfast, Desserts, Lunch/ Dinner, Poultry & Meat, Sugar Free, Vegan, Vegetarian, Vegetarian Stichworte: avocado, bacon, berries, berry, blueberry, breakfast, breaky, eggs, healthy, healthy breakfast, healthy-ish, nut, nutbutter, nuts, omnivore, quinoa, rasberry, strawberries, vegan

Triple Berry Breakfast Jars

Juli 14, 2019 by katharina.kuehr Kommentar verfassen

Summer in a jar

I loooooove breakfast. For me breakfast is my favourite meal of the entire day. If it was for me, I´d eat breakfast food all day long. Chia puddings, oatmeals, pancakes, eggs, avocado toasts, .. I mean – what do you need more?

breakfast the first thing in the morning we give our body after a long rest, it is something we re-fuel our energy cells, and the way we start the day. With breakfast we set the attitude for the rest of our day. If we start our day with a healthy and balanced meal, we tend to be healthier throughout the day and make smarter decisions.

Skipping breakfast is not an option for me as I then get hungry an hour after I got up latest, and I get super tired. I just need something in the morning to give me energy and fill me up. I used to eat something in the morning, like a simple bread with butter and jam, which was good in that moment and gave me energy. After an hour though, I tended to get tired and hungry again, as such a breakfast was really high in sugar and very low in fibres.

These Triple Berry Chia Pudding Breakfast Jars (what a long name!) are the complete opposite. Chia seeds are a real superfood and packed with tons of vitamins, as well as fiber, actually more than most fruits and vegetables. It has 10 grams of fiber per 25 grams serving! The little seeds also contain a good amount of protein and healthy omega 3 fats (more than salmon), which makes us feel full for longer. The small seeds may lower your risk in heart diseases, and lower your blood pressure, as well as they are going to boost your digestion due to the fiber.

Not only the chia seeds provide great nutritional value but also the fresh fruits, which contain a ton of vitamins, antioxidants, and fiber. They are consumed raw in this recipe, which keeps all of their vitamins. The greek yoghurt is also a great source of protein and healthy fats, and the sugar-free granola add some carbs and crunch without any added sugar.

What I really like about this breakfast is that it is super simple and easy to prepare. The chia pudding has to be prepared the night before, and in the morning it is all just thrown together into a jar or bowl and ready in 5 minutes. Just add the fresh fruits, yoghurt, and granola and assemble.

This also is a great recipe for meal prep. If it is packed into mason jars or a bento box it is easily potable and can be prepared the night before or a few days before. I would not prepare it more than 2 days ahead as the berries will get mushy and will rotten faster. Also the granola should be kept separately as it won’t be crispy if added to the yoghurt and pudding ahead of time.

All in all, this is such a nutrient – dense breakfast, which will keep you full for several hours and satisfy your tummy for a great start into your day.

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Tripple Berry Breakfast Jars

A delicious and nutrient-dense breakfast for a great start into your day! Gluten- and refined sugar free, seasonal, and as a vegan option available.

Course Breakfast
Prep Time 10 Minuten
Resting time 4 Stunden 10 Minuten
Total Time 4 Stunden 20 Minuten
Servings 2 people
Calories 246 kcal

What you will need

Chia Pudding

  • 50 grams chia seeds (1/4 cup)
  • 250 ml almond milk (1 cup)

For the jars

  • 100 grams yogurt can substitute for plant based yogurt for a vegan option
  • 1 handful blueberries can be frozen
  • 1 handful raspberries can be frozen
  • 2 tbsp granola sugar-free preferably
  • 4 strawberries
  • edible flowers for decoration (optional)

How to

For the Chia Pudding:

  1. Combine the chia seeds and the almond milk in a rather flat container. Stir to combine and place in the fridge. Take out after 10 minutes. You will see that it has thickened slightly. Stir through again to make sure that the chia seeds wont stay at the bottom. Then return to the fridge and keep in there for at least 4 hours but best overnight to let it thicken.

For the Jars:

  1. The next morning take the chia pudding out of the fridge. Place he blueberries at the bottom of the jars. Top them with a layer of the chia pudding. In a small bowl mash the rasberries with a fork and add them on top of the pudding. Sprinkle one tablespoon of ganola into each jar, and pour the yogurt on top of it. Cut the strawberries into small pieces and place them at the top, along with some blueberries and edible flowers.

    Enjoy!

Kategorie: Breakfast, Desserts, Sugar Free, Vegetarian Stichworte: berry, blueberry, breakfast, chia, healthy, jar, rasberry, stra, yoghurt

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