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healthy breakfast

Quinoa Breakfast Bowls with Herbed Tahini and Perfect Poached Egg

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If you know me, you know I L-O-V-E brunch! Like a lot! I have got brunch guide and brunch recipes to celebrate this part of the day! And to add to this collection I had to include a bowl! This combination of fluffy quinoa, yammy eggs and that delicious creamy tahini sauce is absolutely amazing!!! 

Whoever says breakfast is not the best meal of the day must be from another planet. It truly is the best! It is the thing you start your day with, the first thing you put into your body. It sets the tone for the day and it is soso delicious! 

What is special about this dish? 

A bowl for breakfast. With greens and quinoa? I do not think that this is the average breakfast. It is a combination of 2 amazing things: breakfast + bowls. So it can only be good! So I think this whole dish is special. But also the Tahini Sauce is kind of pretty amazing! 

How to make it:

It actually is not very hard to be honest! Cooking quinoa is not difficult at all! It is like cooking rice actually. So taking 1 prt quinoa, 2 parts water and some salt, bringing it to a boil, reducing it to a simmer and letting it simmer until soft and the water is soaked up! Preparing the veggies is not complicated either. I prefer to sauté the chili garlic greens and baking tomatoes and mushrooms because The greens shrink down and soften best when made in a pan and the tomatoes get most flavor when prepared in the oven. For the sauce we only need to blend up all of the ingredients and that’s it! 

I know that most people will be afraid of poaching eggs. And yes, it is a little tricky at first, but it won’t take long and you know how to do it! To start, bring a large but rather flat pot with water to a boil. Once it started boiling, turn down the heat so it only simmers slightly. Then we add a generous splash of vinegar to the water. Crack each egg into a small bowl, but be careful so the yolk does not break apart. Once the water simmers, we take a wooden spoon and create a swirl in the water. It will keep that swirl for a while itself (without having to do it with the wooden spoon anymore) and that is when we gently and carefully slide the egg in. Then we let it sit for a bit before repeating it with the next one! I know that this may sound a little overwhelming at first but when following it step by step it will work out!

Is this healthy?

It is not only yummy but it is healthy too! Quinoa is super nutritious and high in protein and carbs! The eggs also contain lots of protein. The veggies help you to get your vitamins in and the green Tahini sauce adds some unsaturated fats and more vitamins to keep you full! It is a very balanced meal all in all and super delicious! 

I really like to have this as a weekend brunch, a meal prep breakfast or even lunch! You can truly have this at any time of the day and you will enjoy it! The flavors work in such great harmony together and it all just is an explosion of flavors in your mouth! 

I hope that you will enjoy this and that this will be a fun twist to your regular breakfast game!

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Quinoa Breakfast Bowls with Herbed Tahini and Perfect Poached Egg

Delicious. Easy. Healthy. And so so good. Perfect for brunch, breakfast, lunch, dinner or anything inbetween.

Course bowl, Breakfast, brunch, Main Course
Cuisine oriental
Prep Time 10 Minuten
Cook Time 15 Minuten
Total Time 25 Minuten
Servings 2 bowls
Calories 583 kcal

What you will need

  • 150 g Quinoa
  • 4 eggs
  • 4 handful spinach (you can also use something like kale for example)
  • 1 tbsp olive oil
  • 2 garlic cloves
  • 1 chili
  • 100 g cherry tomatoes
  • 100 g mushrooms
  • 2 tsp honey

For the green Tahini Sauce

  • 2 tbsp Tahini
  • 2 tbsp plant based yoghurt
  • 1 tbsp chopped Parsley
  • 1 tbsp chopped basil
  • 1/2 lemon juiced
  • 1 tsp chopped mint

How to

  1. Preheat the oven to 180°C. Add the tomatoes and halfed mushrooms to a baking tray. drizzle with the honey, some olive oil and sea salt. Bake in the oven for 10 minutes.

  2. In the meantime add the quinoa to a pot along with 300ml water and a pinch of salt. Bring to a boil, reduce the heat and let simmer for about 10-15 minutes until the liquid is soaked up and the quinoa is fluffy.

  3. In a pan heat up the olive oil. finely slice the garlic clove. Cut the chili in half and remove the seeds. Slice the rest into thin slices too. Once the oil is hot, add the garlic and chili and fry for 1 minute. Add the greens (that have been chopped into bite sized pieces before) and let cook on medium high heat for 5-8 minutes.

  4. For the poached egg bring a large, flat pot with water to a boil then reduce the heat so a slight simmers. Add a generous splash of vinegar. Crack each egg into a small bowl, but be careful not to break the yolk. Take a wooden spoon and create a swirl in the water and carefully slide the egg in. Then we let it sit for a bit before repeating it with the next one! Let each one in the water for about 3-4 minutes, then take out and let the excess water drip off on some kitchen paper.

  5. Blend all the ingredients for the Tahini sauce in a blender.

  6. To assemble the bowls add the quinoa, greens and veggies to each one. Top with the eggs and finish off with the green sauce. Enjoy!

Happy cooking,
Enjoy,
Katie // Une Petite Cuisinière 

Double Blueberry Breakfast Parfaits with Easy 10-minute stove-top Granola

by 1 Kommentar

In the mornings it has to be quick. But still delicious, nourishing and filling. A lot of criteria to fit. A challenge, but not impossible. Double Blueberry Breakfast Parfaits with 10-minute Stove Top Granola is one of the best things you could have in the morning. Prepare the night before, enjoy in the morning. Literally, just take it out of the fridge, and there you go!

What’s special about this recipe?

The combination of the textures and flavours from the jelly-like chia pudding, the softened blueberries, the creamy yoghurt and the crispy granola. Not only the different textures work in great harmony together but also the flavours are amazing in combination.

Also we are not using your regular granola from the oven but a really simple one, that is made on the stove top. Ready in 10 minutes, super crispy, super delicious.

What are parfaits and what’s in it?

Parfaits are a dessert/ snack or breakfast that is usually served in a glass or a jar. Depending on the meal you have it for it usually is yoghurt or a dessert cream paired with fruits and layered up in a jar. The different layers make it more fun to eat and combines the flavours perfectly.

In our breakfast parfait we are having 3 different layers. The first one is a blueberry chia pudding. A creamy combination of blueberries, chia seeds and plant based milk. The second layer are blueberries. I believe frozen blueberries that have been thawed work best, because they add a bunch of flavour with their juice that is all over the jar now. Our third layer is just a delicious layer of plant based yoghurt (oat is my favourite) and our fourth and top layer is the crispy pan-fried granola!

Are they healthy?

Yes, yes and yes! Loaded with nutrients! So, let’s take it one at a time. The chia pudding is a great way to already have a super nutritious breakfast! Chia Seeds are loaded with fibre, protein and Omega-3 fats. Plus a bunch of minerals! The fibre really supports your digestive system and will keep you full for longer.

The blueberries, too, are loaded with fibre and vitamins, as any fruit is. The plant based yoghurt usually has a healthy amount of carbs and most also have probiotics in them too. And the granola, adds a great mix of carbs from the oats, fats from the almonds and some delicious sweetness (and even some nutrients) from the honey. All in all a very balanced breakfast with a combination of all food groups.

When and how to have it & meal prep friendly?

It is best to prepare everything the night before. So you make the chia pudding and layer the parfaits and make the granola ahead of time. Keep the jars in the fridge overnight and store the granola extra in an air-tight container outside of the fridge. In the morning just grab the jars, top with the granola and enjoy! You could also have this as a delicious snack or dessert. And as said, it works great for meal prep!

I hope that will add a fun twist to your breakfast and that you will have them over and over again (just as I do)! A delicious way to make your mornings a bit more nutritious!

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Double Blueberry Breakfast Parfaits with 10minute stove top granola

Easy, nutritious, delicious. We all need a delicous & quick healthy breakfast that'll fill us up and keeps us full! This is the most delicious solution!

Course Breakfast, brunch, Dessert, Snack
Prep Time 15 Minuten
Chilling time: 4 Stunden
Total Time 4 Stunden 15 Minuten
Servings 3 servings
Calories 298 kcal

What you will need

For the Chia Layer

  • 30 g chia seeds
  • 150 ml (plant based) milk
  • 100 g frozen blueberries
  • 1 tbsp honey

For the other layers:

  • 300 g (plant based) yoghurt
  • 200 g frozen blueberries
  • some fresh blueberries for garnish

For the super quick granola:

  • 1 tbsp vegan butter or oil
  • 1 tbsp honey
  • 3 tbsp rolled oats
  • 2 tbsp walnuts chopped up roughly
  • 1 tbsp coconut flakes
  • 1/4 tsp cinnamon
  • a sprinkle of sea salt

How to

  1. Mix all of the ingredients for the chia pudding and let sit in the fridge for 4 hours to overnight.

  2. Layer the jars with the chia pudding, on top the thawed frozen blueberries and on top the yoghurt.

  3. For the granola melt the vegan butter and honey in a pan until it is hot and starts to bubble. Add the chopped nuts, oats, coconut flakes, cinnamon and coconut shreds and keep on medium high heat for about 5 minutes, stirring constantly. When golden brown, take off the heat and add it to a bowl. Let it cool (the cooling will make it crispy). Once cooled add on top of the parfaits along with some blueberries! Serve and enjoy!

Happy Cooking,
Enjoy,
Katie // Une Petite Cuisinière

Ultimate healthy and creamy raspberry overnight oats from dahoam

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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

Incredibly Easy Kiwi Chia Pudding (Vegan)

by 2 Kommentare

As a child we often get pudding. But usually it is made out of the package, contains hundreds ingredients we cannot even pronounce and it is really unhealthy. But it does not have to be. Neither does it have to be the classic vanilla or chocolate flavour. No, we are being way fancier and healthier here. Kiwi Chia Pudding.

Why is pudding not healthy?

Usually pudding is made out of a lot of milk, sugar, cream or butter. None of which really is healthy. Sugar, obviously is pretty unhealthy for our bodies. Cream and butter are really high in fat, which also is not healthy. And when you get chocolate pudding, you even have chocolate in there, which means you have even more sugar and fat. So this is why pudding is not healthy.

How to make healthy pudding:

This probably is way easier than you think. And you do not need super fancy ingredients. This one only contains 3 ingredients, so it is super easy. Instead of the usual cornstarch to thicken everything up, we use chia seeds. When you let them sit in a liquid overnight, they will form sort of a jelly around them, making it into a pudding consistency. It actually is way easier than traditional pudding, because you do not need to heat anything up.

Are chia seeds healthy?

Totally. You probably know this by now because you can find them in every health food store or in the health section of you food store. But why are they actually healthy? They are high in healthy Omega-3 fats (just as salmon is), in protein and also in fibre. That way they help your digestion and also provide you many other vitamins and minerals. So they basically are a super food.

What else is in this pudding?

3 more ingredients in the base. Which makes 4 in total. Isn’t that amazing? I definitely believe so! Other than the chia seeds, we have Kiwi, milk, and a sweetener. For the milk I like to use oat milk, but you can use regular milk or any other milk alternative. The sweetener I like most here is maple syrup. Other sugar alternatives are coconut sugar or date sugar.

Does it only work with Kiwis?

No! Definitely not. This is what I love about this, you can make this with any fruit you like! Use the same amount but any you love. I am sure that works just as well with berries, cherries, mango, pineapple, or whatever. This is so amazing and versatile. A great dish.

When to have it?

You can have this as a snack, a breakfast or as a dessert. I love and have it as all of those. The best way to eat it (I believe) is to top it with some (plant based) yoghurt, some more fresh fruit and granola. This combination is simply amazing!

I hope that you will enjoy this recipe and that it helps you to make healthy and tasty swaps more often! If you like it, you are free to leave a comment!

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Kiwi Chia Pudding

4 ingredients, healthy, super flavorful and extremly easy. Perfect summer dessert!

Course bowl, Breakfast, Dessert, Snack
Prep Time 5 Minuten
Chill time 4 Stunden
Total Time 4 Stunden 5 Minuten
Servings 4 puddings
Calories 245 kcal

What you will need

  • 5 kiwis
  • 50 g maple syrup
  • 80 g chia seeds
  • 200 ml oat milk

For topping:

  • 200 g yoghurt plant based if wanted
  • some granola

How to

  1. Peel the kiwis and purée them in a food processor or a high speed blender. Add the milk and liquid sweetener and mix again. Mix in the chia seeds. Divide it onto the jars. refridgerate for at least 4 hours till overnight.

  2. Before eating top with the yogurt, fresh fruit and granola.

Enjoy,
Happy Cooking,
Katie // Une Petite Cusinière