feel food club

veganuary

Lazy Overnight Vanilla Quinoa with Stewed Berries (vegan)

by Kommentar verfassen

Kind of like overnight oats, just better and a bit different. Creamy, sweet and fresh and so incredibly easy to make. One of those breakfasts that don’t even take 5 minutes in the morning, yet are super nutritious and super flavourful!

I actually ate this 4 (!!) years ago when I was in Mauritius. They served it one day at the breakfast buffet and I absolutely loved it. Unfortunately I never had it again and never found it anywhere anymore. So, I always wanted to recreate it. Took me a while to actually do so and the result is pretty amazing. A pity that I have missed out on this for such a long time!

What is special about this dish?

Overnight quinoa not really is a thing. Overnight oats is really popular (& delish!) but overnight quinoa, to be honest, is at least as good! So having quinoa for breakfast is kind of special and then having sweet quinoa is also not so normal. Although I do not understand why because it actually is soso good!

The combination of vanilla, yoghurt & Quinoa is really so great and all of these components work together in such great harmony. And the best thing is, in the morning you just take it out off the fridge and enjoy it. Really, the best.

Is this dish healthy?

Yes, it is! Quinoa is such a nutrient-dense food, which actually is great to be having in the morning. It is packed with carbs, fibre, protein and nutrients and will keep you full for a while. If you want to read more about Quinoa, you can check out my January Top 5!

Besides our main ingredient we also have Vanilla Bean, which also is great in here because it naturally has a slightly sweet flavour so we do not need to add any additional sweeteners. Then there also is (plant-based) yoghurt and milk, which contain several vitamins (depending on which one you choose) and probiotics.

How to make this:

Really, really easy. Either you start with pre-cooked quinoa, which you either meal prepped before or bought ready to eat, or you are making it freshly. Both work equally fine. When you are making it fresh, you have the advantage of cooking it until it is really soft, which will make it taste better.

When you have the quinoa ready, we just combine it with some (plant-based) yoghurt & milk and a little sweetener of choice, I prefer honey. Then we need a fresh vanilla bean. Yes, it is possible to use vanilla paste, powder or syrup but fresh one has the most intense flavour. We’re also mixing that in. Then it goes into the fridge overnight.

The next morning we take it out, and heat up the frozen berries either in a pot on the stove or in the microwave. You can add some lemon zest and/ or juice or just leave them natural. Now it just needs to be served. I love it best with some roasted almond butter and fresh berries but this is up to you!

Meal prep friendly?

Totally! Since we anyway need to store it in the fridge you can also leave it there for more days. The texture or flavour won’t really change and you have a breakfast ready for several days!

I do not know why it took me 4 years to recreate this but I finally did and it was worth it! I hope that you’ll enjoy this at least as much as I do and that you’ll have a fun time cooking!

Print

Lazy Overnight Vanilla Quinoa with Stewed Berries (vegan)

Like overnight oats – just better. Creamy, sweet vanilla quinoa with warm stewed berries on top. Ready to eat in 5 minutes!

Course Breakfast, brunch
Prep Time 15 Minuten
Servings 2 servings
Calories 325 kcal

What you will need

  • 100 g Quinoa
  • 300 g yoghurt (plant based)
  • 100 ml milk (plant based)
  • 2 tbsp honey or maple syrup
  • 1 vanilla bean
  • 300 g frozen Berries
  • nuts or nut butterr

How to

  1. The night before, add the quinoa to a pot along with 200ml water and a pinch of salt. Bring to a boil, reduce to a simmer and let simmer until all water is absorbed. Turn the heat to minimum and let it sit unil fluffy and everything is soaked up.

  2. Add the cooked quinoa to a bowl along with the yoghutt, milk and honey or maple. Slice the vanilla bean in half lengthwise and scrape out the inner part. Also add it to the bowl and let it sit in the fridge overnight.

  3. The next morning heat up the frozen berries in the microwave or on the stove and top the quinoa with them. Add some nuts and/or nut butter and enjoy!

Enjoy,
Love,
Katie

Healthier and Incredibly Simple 4-ingredient Bounty Bars

by Kommentar verfassen

Bounty. The bar we all love. I mean, who can resist some sweet coconut covered in crunchy chocolate. That bite into it is like a bite of heaven. But unfortunately they are not very nutritious and good for us. But that won’t stop us from eating them, right?! That’s why we are making an incredibly easy and healthier version of them that tastes at least as delicious!

When I made them the first time, they were gone within a day, more or less. And it resulted in a family fight about who would get the last one hahaha. So be aware that they’ll be gone quickly when you make them!

What is special about this dish?

Healthy(er) bounty bars. That is very special. Plus, they are incredibly easy to make, so anyone can make them! You really just need 4 ingredients to make them and you do not even NEED a blender. It of course is easier with one but it also us possible without one! That‘s what makes them really special! 

Are they healthy?

I would definitely say healthier than regular bounty bars. They are nutrient bomb but they definitely are better, nutrient wise, than regular ones. Why? Because regular ones are loaded with refined sugar, preservatives and flavor enhancers, which all are not healthy for our gut, teeth and overall health.

Our version is just made of shredded coconut, coconut milk, maple syrup or honey and chocolate. That is all. The shredded coconut and coconut milk are pure and without any additives, the maple syrup or honey still contain sugar but they also contain nutrients such as fibre and vitamins, especially honey does. When it comes to the chocolate, it really depends on the brand you choose. The darker the chocolate is, the healthier it is. Also make sure to choose one with as few ingredients as possible. You can check the  label at the back of the package and maybe you even find one, which is sweetened with coconut sugar.

How to make them:

This is incredibly simple. You just need to mix the shredded coconut, coconut milk and sweetener. This can be done with a mixer or blender, which definitely is quicker and easier, and if you don’t have one, you can also mix and knead it by hand. Once this is combined we are pressing it onto a tray, a casserole dish or into a baking tin and let it cool in the fridge or freezer for at least 1 hour or, even better, overnight.

The next morning, or a few hours later, we melt the chocolate. Please do not add coconut oil to thin it out, because then the chocolate won’t cover the bars as good. The pressed and chilled mass now is taken out of the fridge and cut into bar-sized pieces. These now are dipped in the chocolate and chilled in the fridge again! That’s it! 

The best snack

This is not only a perfect snack but also a great dessert. The best thing is, you can just take them out if the fridge and that’s it! That also is the reason they are gone so quickly 🙁

We LOVE these, even say they are better than Kokosbusserl, and that really means something!

Print

Healthier & easy, homemade, Vegan Bounty Bars

At least as good as the original and much healthier. Plus, they are soso easy to make. A bit fluffy and coconuty batter on the inside and crispy chocolate on the outside. Everythnig we want for a snack.

Course Dessert, Snack
Prep Time 15 Minuten
Cooling time 3 Stunden
Total Time 3 Stunden 15 Minuten
Servings 10 bars
Calories 212 kcal

What you will need

  • 150 g shredded coconut
  • 100 g coconut milk (the firm part only)
  • 3-4 tbsp maple syrup
  • 200 g chocolate

How to

  1. From the can of coconut milk, only use the thick part!!! Do not use the watery part. Add this firmer and thicker part to a blender along with the coconut shredds and the maple syrup until it makes a thick and sticky paste or dough.

  2. Into a baking tin or casserole dish or onto a baking tray lay a parchment paper and add the coconut filling on top. Press it down and flat, so it is about 1-1,5cm thick. Cool in the fridge for at least one hour or overnight.

  3. When ready, melt the chocolate and let cool a bit. Cut the bonuty bars into 10 about 3cm wide and 8cm long bars. Dip each bar into the motlen chocolate and lay onto the parchment paper again.

  4. Cool in the fridge for another 2 hours at least. Enjoy!

I hope you enjoy them as much as we do and have a fun time making them!

Happy cooking & enjoy,

Love,

Katie // Une Petite Cuisinière 

The Veganuary Mealplan is here!!!

by Kommentar verfassen

Download below here!!!!

veganuary-mealplanDownload

Since many many of you are doing Veganuary this year, I decided to help you out a bit in order to make it a bit easier for you – so I created a FREE 1-week vegan mealplan for you with 24 DIFFERENT recipes for the whole week. Each day you’ll have a breakfast, a lunch and a dinner, plus there are 3 extra snack & sweet recipes in here too! A lot of the recipes are on the blog & insta already but there also are some EXCLUSIVE ones in there too!!

I have created this with the intention of helping you to have it as easy as possible to be going through Veganuary! There is a lot of time, love in passion in here, so I hope you will like it and it’ll help you! All recipes in here are created, cooked, photographed, edited and written by myself.

What’s Veganuary? 

Veganuary is a challenge, which has become very popular to be done in January. The main point of the challenge is to eat vegan for a whole month. No matter what your motive is, whether you want to take more care of the environment or animals, whether you want to improve your health or whether you just want to try out something new, it in any case is a fun challenge! 

Disclaimer:

While I am a super passionate cook, love to get creative and love to eat vegan food, I am not a nutritionist, not an expert and not a doctor. Completely or even just slightly changing your eating behaviour is a change for your body. If you consider converting to veganism in the longterm I recommend, you go check in with a doctor and/ or a nutritionist, so you are safe and not lacking any nutrients. 

Individual: 

In this mealplan you eat something different every day for every meal for a week. I am aware that this is a lot of cooking, but I created it like this, so you have a great variety to choose from. You do not need to strictly follow it, it should be more of a guideline/ inspiration. 

Also, please not that everyone is different, has a different body, a different level of activity, a different metabolism, different preferences and different genes. You may very likely need to eat more or less, depending on your hunger cues! So PLEASE listen to your body and eat whenever you are hungry or feeling like it! 

I hope that this guide will help you as an inspiration to cook and eat as healthy and as delicious plant based food as possible and that it will get you through January in a delicious way!

Wishing you all the best, 
Love, 
Katie// Une Petite Cuisinière

Not your average, super quick beetroot and couscous Kisir

by Kommentar verfassen

Fluffy (not dry) couscous in a packed-with-flavor beetroot sauce, all tossed together with crunchy and fresh veggies and topped off with tangy, crumble feta cheese. Every bite is an explosion of flavours in your mouth, and every bite is pure enjoyment!

What is Kisir?

Kisir usually is a Turkish dish made from roasted red bell peppers and bulgur. The peppers are blended into a sauce and the bulgur is cooked with vegetable broth. The both then are tossed with different, chopped up vegetables and a marinade from lemon juice, pomegranate juice and olive oil.

What is special about this dish?

I am not even sure if I can call this Kisir because the only aspects we are keeping from Kisir is the sauce out of a roasted vegetable, that a grain is cooked in vegetable broth and that it both is mixed with chopped up vegetables.

Instead of bell peppers we are using beetroots. They are in season now, they are super nutritious, they are a flavour-bomb and they add a pretty colour :). Instead of bulgur we go for couscous because it is quicker and easier to make. And instead of only adding cucumber and tomatoes, we are upgrading our couscous and making it more international with spring onions, edamame beans and feta.

So, you can see it is pretty far from Kisir and at the same time really similar. And it needs to be said, it is at least as delicious, I promise!

Is this dish healthy?

Oh, yes! It is not only packed with flavour but also with many many nutrients. The star of the show, beetroot, is an extremely healthy, immune system boosting vegetable, with many many healthy benefits, If you are interested in it, you can check out my September Top 5 and learn more about it!

Besides the star, we also have many other small stars. Edamame, for example is not only super delicious, but also packed with protein and nutrients. Cucumber, vitamin loaded. Bell Pepper, fibre star. spring onions and the herbs also add another nutrient kick! So, there are many ingredients that will make you feel amazing!

And then we also have the couscous, which is a great source of carbohydrates, and when bought wholegrain also a great source of protein. The olive oil, which we are adding, also adds some healthy fats and the lemon some vitamin C!

How to make this dish?

Easiest thing ever. Because no-one wants to spend an hour cooking lunch when their tummy already is groaning. It essentially comes down to preparing the couscous, blending the beets with vegetable broth and oil, chopping the veggies and mixing everything! Yes, it is as easy as it sounds!

When and how to best have it?

It is great for a quick lunch, a leftover side for dinner but also as a delicious meal prep idea. You can store it very well in the fridge (the flavours will only get more intense) and have it the next day!

I love to serve it with some feta or goats cream cheese and some fresh herbs. If you are more on the meat side you could add some grilled chicken or if you are plant based, go ahead and add some chickpeas or vegan feta!

I hope you’ll enjoy this as much as we do and that it will be a healthy staple in you winter cuisine! Have a fun and delicious time cooking and enjoy!

Print

Not your average, super quick beetroot and couscous Kisir

a flavor packed, creamy (not dry) couscous in a beetroot sauce, tossed with fresh, crunchy veggies and topped with tangy feta. All ready in 15 minuntes!

Course Appetizer, dinner, Main Course, Salad, Side Dish
Cuisine turquish (inspired)
Prep Time 15 Minuten
Total Time 15 Minuten
Servings 4 servings
Calories 473 kcal

What you will need

  • 300 g couscous
  • 600 ml vegetable broth
  • 2 rather small beets
  • 1/2 cucumber
  • 100 g edamame beens (cooked)
  • 2 spring onions
  • 1 bell pepper
  • 150 g feta
  • 1 tbsp parsley
  • 1 tbsp mint
  • 2 tsp honey
  • 1 tbsp olive oil
  • 1/2 lemon

How to

  1. Bring the vegetable broth to a boil. Take off the heat and add about 3 tbsp of it to a blender with the beets. Pour in the couscous to the rest and let it soak up the liquid and fluff.

  2. Chop up the cucumber and bell peppers into small (about 1cm sized) pieces. Finely slice the spring onions and chopp the herbs. Add them all to a large bowl. In a seperate bowl combine the olive oil, honey and lemon juice.

  3. When the couscous is done, add it to the bowl with the veggies, the beetroot sauce and olive oil mixture. Mix it through until the sauce has covered everything.

  4. Divide onto plates and crumble the feta on top. Serve with some fresh herbs and enjoy!

Love,
Katie // Une Petite Cuisinière