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Oatmeal with Caramelised Bananas

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The new year is starting the day after tomorrow, which means that are are Honigbrot be coming a lot of healthy recipes up on the blog (plus a guide that will help you to stick to your New Years resolutions tomorrow)!! I bet a bunch of us wants to live a healthier life in 2020, so here is an amazing recipe to start off the new year.

Although the name doesn’t sound super healthy, it really is. Usually when we hear caramel, the first thing we think of is that sticky, rich super sweet paste that we can find in chocolate bars and ice cream. But caramel does not have to be made out of refined sugars, cream and butter. No, it also is the same when natural sugars in fruits are heated up, and caramelize, and turn sweet. This is how we are doing it in this recipe.

Yes, caramelizing sounds pretty fancy, but trust me, it is super easy. You can basically do this with any fruit of your desire, but it works better with some than it does with others. I would not recommend doing it with berries or mango, but it works great with anything thicker or more solid, like bananas, apples, pineapples or pears. To caramelize the fruit, you simply have to heat up some coconut oil (or any oil, but I like the light sweet taste of coconut) in a pan. Then you add some coconut sugar, or some brown sugar and let this combine well with the oil. If you want to make it even healthier, leave out the sugar, it also works without if the fruit is sweet enough, but I think it is better with. Once the sugar has kind of melted into the oil, you can place the fruit into it and let it fry for 1-2 minutes on each side. Depending on the fruit you are using, this will be quicker it slower. Bananas go real quick, apples for example need some more time.

But only the caramelized fruit would not be a balanced meal so we need some protein and carbs to do that. That’s why we are making some oatmeal! Oatmeal is super rich in protein, carbohydrates, and fiber plus it has a lot of vitamins. It really is a great and affordable food. Oatmeal for breakfast will fill you up a lot and keep you satisfied until lunch! 

To make a delicious oatmeal, you should know a few things. The first few times I made it, it turned out real boring, in my opinion but you can honestly take it next level by changing a few things. First, I would recommend using rolled oats. They are easy to cook and super nutritious. The second tip is to not only cook it with water. This makes it taste super boring. I always do one part water, and one part plant based milk. I love using oat milk for this because it has a slight sweet flavor, plus I get a local and organic one in Austria. Almond milk works great too, I just do not like to use it that much because it mostly comes from other continents. Next tip is to add some mashed fruit. This can be mashed banana or apple sauce. It helps to make it creamy and adds some sweetness! Next up: spices! You need to add some salt and a little bit of spice when cooking it! Last, for the cooking, is to add some yoghurt. Do not add it while cooking, but when it is done cooking, turn off the heat and stir it in, it makes it real creamy and super delish! 

Another really important aspect when making oatmeal are the toppings. This can change everything. Here we are doing caramelized bananas and hazelnuts which is bomb but there are so many more Options! You can top it with some n butter and stewed berries, fresh fruit, granola, the options are endless…

So now, I think I have said enough! I hope that you will live this recipe as much as I do and that it inspires you to start 2020 super healthy and delicious! Have a great start into the new year! 

Enjoy,

Katie

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Oatmeal with Caramelized Bananas

Delicious and healthy breakfast! Packed with nutrients but tastes like dessert!

Course bowl, Breakfast, brunch
Prep Time 5 Minuten
Cook Time 10 Minuten
Total Time 15 Minuten
Servings 2 Servings
Calories 377 kcal

What you will need

What you will need:

  • 80 G Rolled Oats
  • 100 Ml Oat milk
  • 100 Ml Water
  • 2 Tsp Cinnamon
  • 1/2 Tsp Salt
  • 3 Tbsp Apple sauce
  • 3 Tbsp Yoghurt (Plant based if available)
  • 2 Tsp Coconut Oil
  • 1 Tbsp coconut sugar Can sub for brown sugar
  • 2 Bananas

How to

That’s how it works:

  1. Place the oats, the milk, the water, cinnamon, salt, and apple sauce in a sauce pan. Bring it all to a boil then reduce to a low heat and let it simmer until it thickens. 


    In a small pan melt the coconut oil. Add in the sugar and still until the sugar is dissolved. (If you are leaving out the sugar, leave out this step and just heat the coconut oil) Take the bananas and cut them in half lengthwise so you get 4 long & thin pieces. Add them to the oil-sugar and fry them for about 1-2 minutes on each side. 


    Meanwhile take the oatmeal off of the heat and stir in the plant based yoghurt. Place in bowls and add the caramelized bananas on top. Sprinkle some hazelnuts and serve! 

Coconut Curry Lentils

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This is one of my favorite ways to enjoy lentils. In a good and creamy coconut milk, spices, along with some rice, vegetables or bread! A definitely must try! 

When it is rainy outside and you just want some heat and comfort, this is great! It is for days when you don’t want a soup but don’t want meat, just something easy and good. Something as a quick weeknight dinner, that makes you feel awesome, boosts your mood and tastes bomb! The curry lentils are great for this occasion, because ether are super nutritious and packed with flavor and spices. 

A little bit about lentils…

When I made this the first time, I fell in love with it and it made me cook more often with lentils. Lentils are a real amazing food. They are Part of the legume family, along with beans and chickpeas. Lentils, that you can purchase at the supermarkets in Austria are often grown in Austria which makes them a regional product, which is better for the environment since it doesn’t need that much transportation. Moreover, lentils are packed with protein and nutrients! They contain 25g protein per 100g, which is real amazing, that is the same amount as chicken breast contains! They are really easy to cook, basically the same way you cook rice. If you are too lazy too cook them or need them to be done even quicker, you can find some canned ones at the supermarkets too! 

And the other ingredients

The onion and the spices in the beginning, just give the entire dish this kick of flavor. The onion adds the sweetness while the spices heat it up and give the oriental touch. I use dry spices and not curry paste because I believe that it works better with the lentils. To be honest, I have never tried it with curry paste before but if you do want to give it a try I would opt for a red one probably. 

The coconut milk creams up the entire dish and adds richness. I would go for normal canned options and not low fat ones because the flavor is different and it makes it all a little more hearty. Plus it takes it to the next (curry) level. I believe that a real good curry (at least Thai ones) need some coconut milk. The recipe I make is a mix of Thai and Indian, because Indians don’t use coconut milk but the dry spices, and Thai ones use coconut milk and curry paste. So it is a crossover! 

Perfect dish

No matter whether you make this dish for meal prep (because wir works great for that) or prepare it as a vegan Christmas dish or serve it at new year (because it is said that lentils bring money), it is a super delish meal to make. Perfect for friends or family that are vegan, and for those who are not. I hope that you will enjoy it and have a really nice Christmas! 

Enjoy,

Katie

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Coconut Curry Lentils

Comforting, warm, delicious, nutritious. The perfect winter dish, for christmas or new year, for vegan friends, or just to treat yourself! One of the best ways to cook lentils!

Course bowl, dinner, lunch, Main Course
Prep Time 3 Minuten
Cook Time 17 Minuten
Total Time 20 Minuten
Servings 2 servings
Calories 438 kcal

What you will need

  • 1 tbsp Olive Oil
  • 1 white onion
  • 1 tsp turmeric powder
  • 1 tsp paprika powder
  • 1 tsp cinnamon
  • 1 tsp curry powder
  • 120 g red lentils
  • 300 ml vegetable broth
  • 150 ml coconut milk
  • 2 tsp tomato paste
  • 2 tsp harissa paste
  • 1 tsp peanut butter
  • some spinach or kale to stir in optional
  • some cilantro and peanuts to garnish

How to

Thats how it works:

  1. Finely dice up the onion. In a pot heat up the olive oil and add the onion in. Sauté it for a few minutes until it is all glassy. Then add in the spices and let them in cooperate well for about one minute. Next, pour the lentils into the pot and sauté them for a few seconds before you add the vegetable broth. 

  2. Once it boils, reduce it to a medium-low heat and let them simmer for 15 minutes. They should almost be done by now. Add in the tomato and harissa paste, the peanut butter and the coconut milk. Stir everything in until well combined and creamy. I wished, and on hand, stir in some extra spinach or kale.

  3. Place in bowls and garnish with some peanuts, some coriander and a little extra coconut milk. Serve over rice, vegetables or with bread and enjoy!

Healthy Protein Hot Cacao

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It is Christmas time and there already is some snow outside which means that it definitely is the season for huge cups of tea and hot chocolate with a mountain of whipped cream. We all love either of that but to make this time of the year a little bit healthier without making it less delicious I am sharing a healthy Protein Hot Cacao Recipe with you, which contains 8g of protein in each serving!!

Drinking hot chocolate for me means sitting in the bed underneath a warm blanket in my PJ´s reading a love story or watching a Christmas movie. Or it means sitting in a ski hut with my friends or family and taking a break from skiing and escaping the cold. Either one of them bring back a lot of beautiful and meaningful memories. This is why I like to drink this since it gives me some good vibes and reminds me of lots of love. 

To be honest I am not a huge fan of hot chocolate, if it is prepared as it is in Italy, with a tiny bit of milk and something like a molten chocolate bar. This is wayyy too rich for me! I am more on the tea side of hot drinks but I also do like hot Cacao. The only thing is that when drinking it, the store-bought ones are often packed with a lot of added sugars, and very little Protein. They are good, but unfortunately not healthy. 

To make them less indulging I decided to change the ingredients a little bit. In my recipe I ask to use raw cacao. This is different from Cocoa because it is not roasted at high temperatures which helps to keep the health benefits of it and not make it lose any nutritional value. Cocoa Powder often contains a lot of added sugar and is a totally processed food. It sometimes even contains food coloring to make it look more appetizing and artificial flavoring. Cacao is the raw product that does not contain anything else then the bean. Without the heating process it is a food very high in antioxidants and a great source of magnesium, potassium, iron, and calcium. It also contains a healthy amount of protein and it is shown to improve memory and lowering blood pressure as well as insulin resistance! What a superfood?!

Ok, now I think we have enough theory about cacao. So next time you go to the store think about what you buy. When buying raw cacao, you can still add sweeteners but YOU know exactly what is in it and it does not contain a billion other add-ins. 

Other than that, I like to use winter spices to flavor the (plant-based) milk, a dried fig to add sweetness and fiber and different seeds to give it a protein kick. To make a health substitute for the whipped cream, you can easily go for coconut whip. You can make tis by buying canned coconut milk. You place it in the fridge overnight and when making it, you open the jar, only take the solid part of the coconut milk, whip it up and tada.. a healthier and plant-based version of whipped cream! I hope that you will enjoy this recipe more than once in December and if you do, it would be great it you could tag me on Instagram with @uneptcuisiniere and leave a rating here on the blog, so I know that you like it!

Have a beautiful Christmas time!

Katie

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Healthy Protein Hot Cacao

The Cacao Recipe to make your Christmas time healthier but not a tiny bit less delicious! Each serving contains 8g of protein!

Course Breakfast, brunch, Dessert, Drinks
Prep Time 3 Minuten
Cook Time 5 Minuten
Total Time 8 Minuten
Servings 2 servings
Calories 170 kcal

What you will need

For the Milk:

  • 500 ml Almond Milk you can use any milk you like
  • 2 sticks cinnamon
  • 4 cloves
  • 1 dried fig
  • a pinch of salt

For the Cacao Mix

  • 3 tbsp raw cacao powder
  • 2 tsp hemp seeds
  • 2 tsp pumpkin seeds
  • 2 tsp sunflower seeds

How to

That is how it works:

  1. In a pot add the milk, along with the cinnamon, cloves, fig, and salt. Bring it to a boil.

    Meanwhile add all of the ingredients for the cacao mix to a food processor and process until a very fine texture is reached.

  2. Through a sieve pour the milk into a blender (preferably a high speed one). This way the spices will be removed since we do not want them to be blended, they should only add flavor. Take the dried fig and add it to the blender aswell.

    Add the cacao mixture and blend everything together until a smooth consistency is reached.

  3. Serve in jars and top with some whipped cream, coconut whip or with some freshly grated cacao! Enjoy!

Pink Christmas Apple Sauce

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Adding this Apple Sauce to your food will literally make them taste like Christmas! No joke! It is sooo good, sweet, christmasy, healthy, and PINK! Like, what do you want more? There is nothing better! I do not know if you can remember my rhubarb compote I uploaded in summer. I added it to everything but the season has been over for a long time so I decided to come up with something for this season.

I actually made this a while ago but waited to share it with you because I thought that it was too early to upload a Christmas recipe before December. So now, here it is, on December first and you are going to be making this more than once this advent! Trust me! It is super easy and soo good! In my fridge, it never lasts longer than a week, no matter how much I make. I just top literally everything with it; yoghurt, oatmeal, ice cream, pancakes, toast, like honestly whatever I am eating.

It also works great in baking Christmas treats because it just brings all the spices with it. But me ABSOLUTELY favourite combo right now is soy yoghurt + homemade apple sauce (mixed in) + homemade granola! I have this for breakfast like every day and it is just so incredibly good!

The process of making it is really simple. Just chopping up some apples, sautéing them in some coconut oil, adding a little bit of water, adding the spices into the pot, letting it simmer for 25 minutes. This is the best part I believe because the entire house smells so incredibly good! I mean who does not like the smell of Christmas?! I do not know such a person! After the 25 minutes, you take the spices out, transfer the apples into a blender and boom, Zack, it is done!!

The consistency is so creamy, just goals. You could spoon it as it as and just have apple sauce as a dessert. When making this, it is really a great idea to make it in big batches, because it last pretty long in the fridge (about 3 – 4 weeks), and it makes a really great Christmas present too. Also, a host gift. You can just pour it into a pretty mason jar, wrap a tie around it and a really cute and homemade present is ready!

I honestly hope the you will like this recipe (I think you do because this is one of the best things ever!). If you recreate it, it would mean a lot to me if you would share it with @uneptcuisiniere or with #unepetitecuisiniere and leave a rating down at this post!

Wishing you all a beautiful advent!

Love, Katie

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Pink Christmas Apple Sauce

Your FAVORITE apple sauce that litterally tastes like Christmas! Also, a really great christmas gift idea!

Course Breakfast, Dessert, Snack
Prep Time 5 Minuten
Cook Time 25 Minuten
Total Time 30 Minuten
Servings 2 jars à 350ml
Calories 57 kcal

What you will need

  • 6 red apples like Gala (should be sweet and SKIN ON!)
  • 3 cinnamon sticks
  • 5 star anis whole ones
  • 1 tbsp cloves also as a whole
  • 1 tbsp coconut oil
  • 50-100 ml water

How to

That is how it works:

  1. Cut the apples into 1cm sized cubes. In a large pot melt the coconut oil. Once hot, add the spices and sautee for about one minute. Add in the apples and sautee them too.

  2. Add the water and turn the heat down to medium. Let everything simmer for abou 20-25 minutes.

  3. Remove the spices from the pot and transfer the rest into a blender. Blend until smooth an pour into mason or glass jars. Store in the fridge for up to 1 month.

    Enjoy!