feel food club

healthy

Miso Sweet Potato w/ Coconut Rice

by Kommentar verfassen

Is so incredibly addicting and satisfying, which is crazy! It’s just like miso black cod or anything sticky and sweet, just that it covers sweet potatoes. Plus, there is a curry vibe because we have some steamed coconut rice, aka rice boiled in coconut milk. Place both of these things in a bowl, sprinkle some nuts, and you will never wanna order takeout ever again.

No, I am serious, it really is good. I absolutely love miso, like a lot. I have always liked it, but then I went to a restaurant over Christmas break and had that black miso yuzu cod, and let me tell you, this was out of this world. So. Fricking. Good. I tried marking something similar to the miso at home for the sweet potatoes and I have to say that it did not turn out terribly, no definitely not. Although it is not quite the same, because I don’t know how the chef there made it, this was incredible, it is super delicious!

So before you ask yourself ‘what even is miso?’ I am going to give you a little information. Miso actually is a fermented soy pasta. You can buy it at most super markets or Asian markets. It is available in black and white. For this recipe, I used the black miso paste, but I am sure that the white one will work as well. Miso is mostly eaten in Japan, where also the popular miso soup is from. So, in this recipe we are using the same miso as in the soup, but prepare it differently.

To make the miso glazed sweet potatoes, we do not need a lot of things. Sweet potatoes, of course, cut into slices, some miso pasta, soy sauce, some sriracha or hot sauce, rice wine vinegar, agave or honey, a little lime juice, and if not vegan some fish sauce. This adds an extra touch but is not necessary. We combine all the ingredients for the sauce in a bowl and let the sweet potatoes marinate in there for about 30min-1h. If you do not have that time, then leave it out but I would still recommend you to do it. Once they are marinated, we grill them on a grill or you can also pan-fry them or even bake in the oven. Just do whatever sounds best to you.

So we have the main star of the show but we still need something to serve it with. And this something is coconut rice. Honestly, this is life changing. This coconut rice goes so incredibly well with anything, be it curry, stir fry, just some steamed vegetables or some chicken skewers. Anything Asian is perfect to be served with this. We make this rice by simply adding it to a pot. Next we add a mixture out of coconut milk and water and a generous pinch of salt. Bring it to a boil, reduce to very low heat and let simmer for about 10 minutes. Here you go, super easy but so much flavor. Honestly you will never skip this when making your next curry.

For serving, I like to put everything in a bowl, sprinkle with some cashews or peanuts, some fresh cilantro, some shredded coconut, and a lime wedge for decoration. This dish honestly is super good, and a great weeknight dinner. You can also meal prep it very well. For example make the sweet potatoes ahead of time and add them to salads or stir frys throughout the week.

I hope that you like this recipe and will enjoy making it!

Love Katie || Une Petite Cuisiniere

Print

Miso Sweet Potato with Coconut Rice

An addictively good twist on regular sweet potatoes served with steemed coconut rice on which you never want to miss out ever again. So good.

Course bowl, dinner, lunch
Cuisine asian, Japanese
Prep Time 10 Minuten
Cook Time 20 Minuten
Total Time 1 Stunde
Servings 4 servings
Calories 546 kcal

What you will need

For the Miso Sweet Potatoes:

  • 2 medium sweet potatoes
  • 2 tbsp miso paste
  • 1 tbsp soy sauce
  • 1/2 Lime juiced
  • 2 tsp sriracha
  • 2 tsp rice wine vinegar
  • 1/2 tbsp honey or maple
  • 1-2 tbsp water
  • 1/2 tbsp sesame oil

For the Coconut Rice:

  • 250 g Rice
  • 200 ml Coconut Milk
  • 300 ml water
  • 1 tsp salt

For Garnish:

  • 2 handful greens can be any greens of your choice, I would recommend using fresh spinach or a salad mix
  • some cilantro
  • a few cashews or peanuts
  • lime wedges
  • coconut flakes.

How to

That’s how it works:

  1. Wash and peel the sweet potato if not having bought organic ones. In a Bowl mix all the ingredients for the sauce. Slice up the sweet potatoes into about 1cm thick slices. Place them in a bowl and pour over the sauce. Let marinate for about 30-60 minutes. If you do not have the time to do that, then pour over the sauce when grilling or cooking. 

    Meanwhile add the rice to a pot along with the coconut milk, water and a generous pinch of salt. Bring to a boil, then reduce to very low heat, cover and let simmer for about 10-12 minutes. 

    Heat up a pan with a little sesame oil, or heat a grill brushed with olive oil, or preheat the oven to 200*C. If making in the pan or grill, fry on each side for about a minutes at medium to high heat. In the oven bake for about 15-20 minutes, flipping halfway through. 

    Separate the rice on the bowls. Add the fresh greens, top with the sweet potato and add some cilantro, cashews or peanuts, some more shredded coconut (optional) and a lime wedge to garnish. Serve and enjoy!


Green Goddess Bowl

by Kommentar verfassen

Sometimes all I am craving is some super clean and healthy food. Especially when I am not feeling the best or have eaten pretty unhealthy the past days. My body is just asking for nutrients and something to fuel it with. There is nothing better for this than a bowl packed with vitamins, nutrients, and tons of greens! This green goddess bowl is my go-to meal for that. It is ready in 15 minutes, incredibly good, super healthy, and so satisfying! It doesn’t taste like „boring healthy“ just because it has like a ton of greens in it but it is super good.

Sometimes when I eat a lot of processed foods, I just don’t feel good at all. It makes me tired, I don’t sleep well, I can’t concentrate and so on. And I know that I am not the only person who feels that way. I mean no wonder. I do not think that products with a thousand add-ins and chemicals, that we can’t even pronounce, are good for us. Even if it says healthy on the packaging or low sugar, it is so important to check the labels and see what actually is in it. I think that it is way better for us if we eat something higher in sugar, but it is naturally sweetened, e.g. with Dates than if we buy something low sugar with emulgators and flavorings and 100 ingredients we have never heard of.

This is why I love to cook with real ingredients and Whole Foods. I for example don’t do „vegan cheese“ that is supposed to taste like cheese because of chemistry, I think that real cheese is way better for us in this example. But that is not about the recipe anymore, so let’s get back to that. I just wanted you to understand why eating Whole Foods is so important to me. 

This green goddess bowl is something I make very often. Honestly, it is such a quick lunch, but also works great if you prepare it the night before and take it to work or school. It takes 10 ingredients which makes it super simple. So as a base, I like to use greens, spinach is my favorite. I do it raw because it is like a salad but if you do not like it raw at all, you can sauté it or steam it. If you prefer other greens such as kale, arugula, lambs lettuce or whatever, that works too, just make sure you have a base full of vitamins.

The other Part of the base is our grain or carb. I like to use quinoa here. Quinoa is such a nutrient dense food! It has a ton of protein, fiber, tastes amazing btw, and a reasonable amount of vitamins and minerals. Also it US ready in less than 15 minutes which is perfect for a quick lunch. Also, other than rice I think, it still tastes good after like 3-4 days in the fridge. So if you make a big batch in the beginning of the week you can use it over and over throughout the week! If you don’t like quinoa at all, something like brown rice or couscous would work really good here too! Just be aware that cooking brown rice takes way longer than it does to make quinoa. 

So now we have the base, we can go on to the remaining ingredients. Here I just like to stick with a lot of greens because they are super healthy and I think it looks super pretty when it is all in one color :)! We cut up some fresh cucumber, slice some avocado, steam or blanch some broccoli and peas. That is about it. You can also do some zucchini or sugar snap peas or edamame if that is something you always have on hand, I just happen to have all of those ingredients in my fridge all the time. The great thing about this bowl are all the different components and textures, the creaminess if the quinoa, the crunch of the cucumber, the bite of the broccoli and peas and the softness of the spinach. I know that this bowl is really healthy and maybe not something for everyone but it is soo good if you just want something clean and nourishing!

Up to now, we have almost everything. But, let’s be honest, that would really be a bit boring if we just sprinkled some salt on here. We don’t want that, and that’s why we are making a bomb dressing. As you probably have noticed this bowl does not really contain any fats, except for the avocado. The dressing adds some healthy fat here. We use tahini, which is like the best thing ever, in salad dressings but also elsewhere! Tahini is like peanut butter but made out of sesame seeds and is a really popular ingredient in eastern cuisine. It has a lot of vitamins and healthy fats and it just tastes sooo good! Other than this we have some lemon juice, honey or maple, plant based or normal yoghurt to add creaminess, a little vinegar and some water to think everything out because otherwise it would be very very thick! This dressing adds so much flavor and just brings all the ingredients together. It is something you definitely do not want to miss out when making this bowl! 

I hope that you will enjoy this recipe as much as I do and love all of the flavors it contains! It is such an amazing dish when just wanting to fuel your body and nourish it! Super easy to make, incredibly delicious (although it is pretty healthy!) and very meal prep friendly! Enjoy & happy cooking! 

Print

Green Goddess Bowl

A super clean, healthy & delicious bowl/ salad perfect for when your body is craving healthy food and nutrients. 15 minutes and mealprep friendly.

Course bowl, dinner, lunch, Main Course, Salad
Cook Time 15 Minuten
Total Time 15 Minuten
Servings 2 servings
Calories 450 kcal

What you will need

For the bowl:

  • 100 g Quinoa
  • 3-4 handful spinach
  • 1/2 cucumber
  • 200 g Broccoli
  • 100 g Peas
  • 1/2 Avocado

For the dressing:

  • 2 tbsp Tahini
  • 1/2 lemon juiced
  • 2 tsp vinegar
  • 1 tsp honey
  • 1 tbsp yoghurt or plant based yoghurt
  • 3-4 tbsp water

How to

That’s how it works:

  1. Wash and rinse the Quinoa. Add it to a pot along with 250ml of water and a pinch of salt. Bring it to a boil, reduce to a simmer and let simmer for about 10-12 minutes until fluffy.

  2. Bring another pot with salted water to a boil. Add in the broccoli and peas and boil for about 3 minutes. Then drain and rinse under ice cold water. This will keep the nutrients and color as it stops the cooking process.
    Either peel the cucumber into thin strips or dice it up into cubes.

  3. For the dressing mix all of the ingredients together until creamy. Use as much or as little water as you wish, depending on your desired thickness.

  4. In a Bowl Place the spinach. Add the broccoli and peas. Next put the quinoa into the bowl. Top with the cucumber ribbons. Drizzle the dressing and garnish with some fresh mint leaves.

  5. Serve and enjoy!

Ultimate Hummus

by Kommentar verfassen

Ever since I went to boarding school and me and my friends ordered hummus pretty much every week, I am obsessed with it. I just love the taste, the creaminess and everything! It’s so good! 

But since hummus is not too cheap, I decided to make my own because it is so simple! I did not know how simple it was until I watched a YouTube video about it and let me tell you, no one should or will ever buy hummus in the supermarket again after trying out this recipe. You essentially only need 4 ingredients to make it; chickpeas, olive oil, tahini & lemon. This is the most basic form of it. I would recommend though, to include salt, and some more spices. There are ready-to-use spice mixes in supermarkets that take it next level or you can add them yourself. I would add some garlic powder, cumin, cayenne pepper, and paprika powder. 

If plain hummus is too basic for you, then feel free to get creative and make a different flavor. By adding cooked beets, you can make a beetroot hummus, add curry powder for a curry hummus, greens for a green madness hummus, dried tomatoes and basil or pesto for a Mediterranean twist. Honestly, the options are endless, which makes it such a great dish because it is so versatile. You can make the base and then adapt it however you, your family or your friends like it.

Hummus serves an awesome appetizer too. If you decorate it beautifully in a bowl, garnish it with some fresh herbs such as parsley or mint, some veggies, such as tomatoes, peppers, peas or cucumbers, and maybe some other touch of color, like pickled onions, it immediately looks super appetizing! Serve it with some toasted ciabatta or crackers, drizzle with olive oil, and voilá! A stunning and really simple appetizer is ready to be enjoyed! It is something light your guests can snack on while waiting for dinner! 

But don’t now think that hummus only makes a great appetizer, no, it can be used in so much more! Spread it into sandwiches, top it onto bowls, use it as a dip, … you can do so much with it! It’s like avocado, super good and super versatile! I for example love to have it with some toasted bread or in a wrap. This is so good! 

The making process is pretty simple too. It actually is ready in 15 minutes if you buy canned chickpeas. You just need to drain and rinse them, so any of the liquid is removed. This makes it easier to digest, which is really good. Of corse, you can cook them yourself if you want, just bake sure to soak them before and cook them until really soft so they can easily be mashed. I actually prefer cooking them myself, simply because you have more control about how soft they are going to be. Then just add them into a blender along with some Tahini, Olive Oil, lemon juice, salt, spices and a little water. Blend it until really creamy and then you already are done! That’s how easy it is! 

I, as already monitored, love to serve it as an appetizer, but it is great in whichever way you decide to use it. You can make a big batch of it and freeze some, so you always have some on hand! I hope that you’ll enjoy this recipe! 


Happy eating, 
Katie <3

Print

Hummus

Partydip, Bread Spread, Appetizer – you name it, Hummus is perfect for it!

Course Appetizer, bowl, Snack
Cuisine asian, oriental
Prep Time 15 Minuten
Total Time 15 Minuten
Servings 10 servings
Calories 109 kcal

What you will need

  • 400 g canned chickpeas
  • 2 tbsp Olive Oil
  • 3-4 tbsp Tahini
  • 1/2 tbsp vinegar (white wine vinegar)
  • 1/2 tsp garlic powder
  • 1/2 tsp cumin
  • 1/2 tsp paprika powder
  • 2-3 tbsp of the liquid the chickpeas were in

How to

That is how it works:

  1. Drain the chickpeas from the can. Rinse them with water until there is no foam anymore. This will make the hummus creamier and easier to digest.

  2. Add the chickpeas, along with all the other ingredients, into the food processor. Blend until smooth. If it is too thick for your preference, add more olive oil or water.

  3. Place in a bowl and garnish with some more olive oil, some fresh, cut up vegetables, pickled onions and parsley. Serve with some crackers and enjoy!

Chocolate Coconut Almond Dates

by Kommentar verfassen

Are the perfect snack to get you motivated for the rest of the day. Chewy dates, rich chocolate, crunchy almond, and fresh coconut. This is the perfect combination to make a super simple 4 ingredient, 10 minute snack. This will get you through a long morning, an afternoon-low, or work out as a super delicious dessert. 

I got the idea to make this recipe when I was in Dubai and Abu Dhabi. Dates are from high importance there. Until the 1970´s they were the staple food for the inhabitants. While they are fasting, they only eat 2 dates a day. I did not know that and was blown away when I heared that. We visited a local date market, which was something I had never heard of before but it was real impressive. You could see how this food is super important in this part of the world. In the shop we went there were 18 (!!) different date sorts. I did not even know that there was more than one existing. We tried lots of them and then bought 2 different ones, Madjool and Ajwa. Madjool dates are larger, sweeter, and richer while Ajwa dates contain less sugar and are smaller. I really liked them both but for this recipe I used Ajwa dates because they are smaller, which I think is better as a snack. 

Choloate covered dates are no rarity in Arabia. You can find them everywhere and with almost everything; white chocolate, milk chocolate, dark chocolate, matcha chocolate, camel milk chocolate (which I think is the most fancy hehe), soo many different types. Since we already had packed so much and bough 2kg of dates before, I decided not to buy any more but recreate them (as a healthier version) myself at home. 

So now I am back home and recreated them. I used the Ajwa dates, which are dried or course, dark vegan chocolate. The one I use is from HuKitchen, and is with all natural and healthy ingredients, and it is soooo good! Other than that I only use raw almonds and shredded coconut. This is as simple as it is. I love simple snacks because who likes to spend an hour in the kitchen with 100 ingredients when you are hungry or hangry RIGHT NOW. I can tell you, no one! 

Dates actually are a super healthy food, which made is possible for emirates to mainly eat those for hundreds of years. Dates contain 7 grams of fiber per 100g. This helps your digestion. There are lots of studies that show that eating dates increases your digestion. Moreover it helps you regulating your blood sugar levels. Plus dates are really high in antioxidants which protect your cells and reduce the risks of several deseases such as diabetes, Alzheimer or cancer (certain types). These are just some benefits of dates, but other than their health benefits, they are really delicious! Really!

I love pre-making this snack and just grab a few dates when I am hungry or pack some for work or school. I really like them when they are chilled and straight out of the fridge, because the chocolate is extra crunchy then, but they are delicious any way. I hope that you will like this recipe and enjoy it! If you do recreate it be sure to tag me on insta with @uneptcuisiniere or #uneptcuisiniere .

Enjoy, 

Katie // Une Petite Cuisiniere 

Print

Chocolate Coconut Almond Dates

A really delicious & healthy snack or dessert! Super simple and super good.

Course Dessert, Snack
Cuisine arabian, asian
Prep Time 10 Minuten
Total Time 10 Minuten
Servings 16 dates
Calories 45 kcal

What you will need

  • 16 small Dates I like to use Ajwar dates (this equals about 150g)
  • 16 Almonds
  • 25 g chocolate
  • 2 tbsp shredded coconut

How to

That is how it works:

  1. Cut the dates in on one side (do not cut them in half totally!). Take out the seed and put an almond in it instead. Do the same with all of the dates.

  2. Stick/ squeez the size where the date had been cut in, together with your fingers, so it sticks together and it is closed.

  3. Melt the chocolate in a water bath or the microwave. Dip the dates in the molten chocolate as you like. You can completely dip them, you can dip the half horizontally or vertically, or whatever you wish. Then dip it in the coconut flakes. Place them on a plate and store in the fridge.

Notes

If you do not like coconut, do not use it. You can leave it out or substitute is with chia seeds or crushed nuts. The same accounts for the chocolate. You can also go for white chocolate, whole milk chocolate, or whatever you want.