Saigon Beetroot Carpaccio Salad

Healthy Eating - Beetroot Carpaccio Salad

Who doesn’t like a quick light salad for lunch or dinner?! This Pickled Beet Carpaccio is a bright, refreshing salad for the hot weather here is Saigon, Vietnam. With lightly pickled raw shaved beets, watercress, crushed pistachio and a stunning horseradish cashew cream it tastes amazing and packs a super strong nutrient punch!

Beetroot or beets are highly nutritious root vegetables and superfood. The unique set of pigment antioxidants in the `root` in addition to the top nutrient rich 'greens' make beets highly effective in the protection against many diseases. Read more about why beetroot is so healthy here: Our favourite superfoods in part one of a previous post on our site.

For our beetroot carpaccio salad you don’t even need a fancy dressing, just a drizzle of good olive oil and a squeeze of lemon. You better try it & let us know what you think. And don’t forget to share it ✌🏻

Ingredients

For the pickled beets:
  • 4 medium beets
  • 1 1/2 cups water
  • 3/4 cup apple cider vinegar
  • 1/4 cup maple syrup
  • 1 teaspoon sea salt
  • 1 teaspoon fennel seeds
  • 1 teaspoon mustard seeds
  • 1 teaspoon whole peppercorns
For the cashew horseradish cream:
  • 1 cup cashews soaked in 3 cups of water for 1 hour up to 24 hours.
  • 2 teaspoons lemon juice
  • 1-2 teaspoons horseradish
  • Pinch of salt
  • 1/4 cup water
  • 1 bunch watercress
  • Juice of 1/2 lemon
  • Olive oil for drizzling
  • 1 tablespoon pistachio nuts crushed
  • Flaky sea salt
  • Feta cheese 

Instructions:

  1. Using a mandolin, slice beets into paper thin rounds.
  2. Bring water and vinegar to a simmer in a small pot. Add maple syrup, salt, fennel seeds, mustard seeds and peppercorns and continue to simmer for another 5 minutes or so. Place beets into a bowl and pour the brine through a sieve over the beets. Cover bowl and let sit for about 30 minutes.
  3. While the beets are pickling, make the cashew horseradish cream. Strain the soaked cashews and add them to a high speed blender. Add lemon juice, horseradish, salt and water and blend on high until smooth and creamy in consistency. Add the mixture to a piping bag and snip off the tip if piping onto salad.
  4. Strain beets from brine and divide among plates, arranging in a single layer. Pipe dollops of horseradish cream on top of beets and top with a large pinch of watercress. Drizzle plates with lemon juice and olive oil and finish with crushed pistachios, feta cheese and a generous pinch of flaky sea salt.

We love food! Health and lean should taste amazing!! We hope you try our recipes... so you can experience just how good health, lean and energising tastes  :-)

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Saigon Foodie: Healthy Xmas Cookies


 Holiday cookies made healthy! Want to have delicious cookies over Xmas that are healthy and packed full of nutrients? 

Healthy Christmas Cookies

WHO DOESN`T LIKE OVEN FRESH XMAS COOKIES?

It's very german tradition to bake cookies for family and friends before the holidays. Of course I wanna keep it bit healthy over the holidays. So I created LOW CARB-GLUTEN FREE- FLOURLESS xmas cookies. I even made them high in fibre with adding CHIA SEED POWDER and FLEX MEAL (easier to digested). I swear they are super delicious, because homemade cookies always better without all the chemical ingredients they put in the regular store cookies. The best part is the smell in the entire house. Literally smells like xmas is coming.

Here my top 4 favourite low carb German cookies for xmas to spoil your love ones and keeping an eye on their hips at the same time ;)

1st XMAS COOKIE RECIPE: 

Kokousmakronen low carb = Low Carb Coconut-Makronen

Ingredients: makes approx. 12 pieces

  • 2 Egg Whites
  • 1 Pinch of Pink H.Salt
  • 1/2 cup Coconut flakes, desiccated
  • 1 tsp. Vanila extract
  • 3 tbsp. coconut sugar (or 1/4 cup Xylitol)
  • 1 tbsp. chia seed powder

Beat the egg whites together with a pinch of salt. 

Fold in the coconut flakes, vanilla extract and coconut sugar (Xylitol). Form it into little balls (bites) and put it on a baking sheet lined with baking paper. Bake at 110°C on middle rail for approx. 25min.  Keep it in a closed container in a cool place (not fridge).

2nd XMAS COOKIE RECIPE:

Low Carb Feine Vanillekipferl = Low Carb Vanilla-kipferl

Ingredients: makes approx. 26 pieces

  • 1 cup of almond flour (powder)
  • 1/2 tsp.baking powder
  • 1 tsp. vanilla extract
  • 1 pinch of Pink H.Salt
  • 3 tbsp. coconut sugar (1/4 cup Xylitol)
  • 1/2 cup unsalted butter, soft
  • 2 egg yolks
  • 1 tbsp. chia seed powder
  • 1 tbsp. flex meal

Mix all the ingredients in a bowl and knead to a dough and chill for 30min in the fridge. Form the dough into a roll, cut out 2cm thick slices and form it into a mini croissant. Place the Kipferln on a baking sheet lined with baking paper. Bake in the oven at 160°C for about 10minutes. Feel free to decorate the Kipferln with dark chocolate (85%). Keep it in a closed container in a cool place (not fridge).

3rd XMAS COOKIE RECIPE:

Low Carb Butterkekse = Low Carb Butter Cookies

Ingredients: makes approx. 30 pieces

  • 1/2 cup unsalted butter, soft
  • 1/2 cup almond flour
  • 2 tbsp. coconut sugar ( 1/4 cup Xylitol)
  • 1 tsp. vanilla extract
  • 1 pinch of pink h.salt
  • 1 tbsp. chia seed powder
  • 1 tbsp. flex meal

Put all ingredients in a mix bowl and knead well with a blender. Put the dough in the refrigerator for an hour. Use the floured rolling pin to roll out the dough on a floured work surface (not too thin). Cut out the cookies with a cookie cutter. If you are not so practiced, take only half of the dough out of the fridge. Warm dough sticks and can not processed well. Place the biscuits on a baking tray lined with baking paper and place in the oven at 175°C. Bake circulating air for approx. 10-12minutes. The biscuits are very soft and need a few minutes on the baking tray to cool down. Keep it in a closed container in a cool place (not fridge).

4th XMAS COOKIE RECIPE:

Low Carb Zimtsterne = Low Carb Cinnamon Stars

Ingredients: makes approx. 35 pieces

  • 1/2 cup hazelnut flour
  • 3/4 cup almond flour
  • 5 tbsp. coconut sugar ( 1/4 cup Xylitol)
  • 1 tsp. vanilla extract
  • 1 pinch of pink h.salt
  • 1 tbsp. chia seed powder
  • 2 tbsp. cold filtered water
  • 1 tbsp. flex meal
  • 2 tbsp. honey 
  • 3 tsp. cinnamon powder 

Mix ground chia seeds with 2 tbsp.water in a small bowl and place in the fridge for about 10minutes to swell. Mix hazelnut flour, almond flour, coconut sugar ( or xylitol) and cinnamon either with a hand mixer or in a food processor. Add honey and chia mix and mix until a sticky dough has formed. Wrap the dough in a plastic wrap and place in the fridge for about 30minutes. Preheat the oven to 160°C convection. Roll out the dough between two baking papers, approx. 0.5cm to 1cm thick. 

A little tip: if you do not have a rolling pin, you can also use an empty wine bottle.

Place the cinnamon stars on a baking sheet lined with wrapping paper and bake at 160°C for approx. 10 minutes. Cinnamon stars traditionally burn the most of all the cookies, so do not lose sight of the cinnamon stars.

Let the cinnamon stars cool for about 10minutes before they should be separated from the baking paper. Keep it in a closed container in a cool place (not fridge).

The festive season is a time to relax and enjoy… indulge a little but keep moving and try to balance the feasting with smaller meals leading into the banquets. We wish you all a very merry Xmas!

Enjoy,

Coach Jules

Feel free to share photos and the experience of your first try on our Facebook page: https://www.facebook.com/BodyExpertSystemsVietnam/  It would be great to hear from you and be able to share feedback.

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Saigon Cooking: Super Healthy Bread

Ketogenic, Gluten Free, low GI Bread


Bread made healthy! Want to have a delicious bread without the worry and that’s packed full of nutrients? This recipe will turn bread haters into lovers.

Bread Lovers Of Saigon

My German side is coming finally out. It’s Time for BROTZEIT.

I’m so beyond excited to share with you my absolute favourite recipe. Doesn’t matter if you are on a Keto Diet or Low Carb Diet, you can have it and enjoy it. It’s gluten free & flour free. My dad would say, as an old school German baker, “that doesn’t sound like a real bread”. But that’s why I love this recipe so much because you wouldn’t notice the difference from ‘real’ bread on a taste or texture basis. Another benefit is it’s high in fibre, because I’m creating the dough with psyllium husk powder & chia seed powder to keep everything together.

Just make sure when it comes fresh out of the oven you don’t eat the whole bread like me J

Ingredients:

Dry ingredients:

  • 1 cup almond flour
  • 1 cup arrowroot flour (or arrowroot powder)
  • 1/3 cup coconut flour
  • 1tsp sea salt
  • 2tsp active dry yeast
  • 1 1/2tbsp chia seed powder
  • 2 tbsppsyllium husk powder

Wet ingredients:

  • 1 1/4cup filtered water
  • 2tsp maple syrup
  • 1 egg

Directions:

1 — In a large bowl, whisk together the almond flour, arrowroot flour, coconut flour and sea salt. ( feel free to add turmeric powder or cinnamon powder, if you wanna play with different flavours).

2 — Heat water to 105-110F. add 2 tsp of maple syrup and stir. Add the yeast and let stand for 10 minutes. The yeast should bubble or foam- if it doesnt start over.

3 — Stir the chia seed powder and psyllium powder into the yeast mixture. Let stand 1minute to thicken, then whisk.

4 — Pour thickened yeast-chia mixture into the dry ingredients and mix with a wooden spoon until thick and fully combined. The dough will be slightly sticky, but workable. Knead for 1 minute.

5 — Put kneaded dough back into the bowl, cover with a damp cloth and place in a warm spot to rise for an hour.

6 — Preheat the oven to 425F. Place a pizza stone or cooking sheet in oven to preheat.

7 — Place dough on a square of parchment paper or a cutting board. Dip your hands in water and shaped into a nice rounded shape. Brush with egg wash, if desired. Use a serrated knife to cut a tic-tac-toe pattern on the top.

8 — Slide the prepared dough onto the preheated stone or cooking sheet. Bake 35-40 minutes. PLEASE NOTE: baking time can vary.

9 — Let cool completely on a wire rack. When completely cool, slice and serve or store in an airtight container. To re-crisp crust, toast or reheat in a 375F oven for 5-10minutes.

Now I can have sandwich on the go for lunch or dinner. Or when I travel and I wanna stay on track. Especially when you travel to China 😉 otherwise try to eat healthier options when you are on the run.

Just create your own dream sandwich. Mine is a mix between cream cheese, avocado mash, smoked salmon (or cold meat slices), radish/cucumber & a lot of lettuce to make it even crunchier.

Feel free to share your favourite sandwich. I’m post some more super healthy bread recipes soon for all the bread lovers like me. Stay tuned.

Enjoy,

Coach Jules

 

Feel free to share photos and the experience of your first try on our Facebook page: https://www.facebook.com/BodyExpertSystemsVietnam/  It would be great to hear from you and be able to share feedback.

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Healthy Traditional Vietnamese Food - Goi Ga

Healthy Vietnamese Food - Goi Ga


Looking for a QUICK & HEALTHY lunch or dinner?! Then you can’t go past this awesome vietnamese chicken salad…

To be as healthy as possible and achieve a lean and toned body you need to have a nutrient based diet.

Most people have a cultural based diet – eating foods pushed by food industry advertising or historical situations without any real thought to what effect the nutrients have on the internal system. For example in the ‘West’ food industry developed and pushed the consumption of cereals, pop tarts and sweets as snacks. Asia has more historical roots of pork and rice, baguette with eggs (french influence) for breakfast. This eating culture just becomes the accepted.. Whether it´s the best for us or not.

Is your food giving you the nutrients to thrive?
Is your food going to provide you with sustained energy throughout the day?
Is your food the best to help your body drop fat and look amazing?

Here is one of my favourite vietnamese dish…

VIETNAMESE CHICKEN SALAD `Goi Ga

It will achieve all of the above!!!

RECIPE:

Ingredients:

For the Vietnamese Cold Chicken Salad:

6 cups shredded cabbage
2 1/2 cups cooked shredded chicken, cold (use leftovers or a rotisserie chicken)
3/4 cup fresh mint, roughly chopped
3/4 cup shredded carrots
1/2 red onion, peeled and sliced thin
1/2 cup fresh cilantro, roughly chopped
1/2 cup chopped roasted peanuts (cashews for paleo-friendly)

For the Nuoc Cham Dressing:

1/4 cup fresh lime juice
1/4 cup water
2 tablespoons fish sauce
1 teaspoon chili garlic sauce

Directions:

Place all the salad ingredients in a large bowl.
In a small bowl, whisk together the lime juice, water, fish sauce, and chili garlic sauce.
When ready to serve, pour the dressing over the salad and toss well.

 

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Perfect Fat Loss Breakfast Saigon

Perfect Fat Loss Breakfast Saigon - Spinach Omelette


Looking for a quick powerful breakfast idea to start the day?!

Try out my spinach omelette. Doesn´t matter if you do it in the oven or in a pan, both works pretty well.

Why spinach is good for you?

Spinach is a super food loaded with tons of nutrients in a low calorie package. Dark, leafy greens like spinach are important for skin, hair, and bone health. They also provide protein, iron, vitamins and minerals.

Basically it has everything your body needs to start the day right.

We find most people over complicate recipes and try too hard to make food good for fat loss… the key is making it simple! Simple works… takes very little time and still tastes amazing

INGREDIENTS:

– 3 eggs

– 1-2 cups of spinach

– salt & pepper

– a bit of coconut oil or olive oil

Bon Appetite!!!

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