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 Pizza Crust Recipe - Sweet Potato & Arugula Power


Healthy Sweet Potato & Arugula BBQ Chicken Pizza Recipe

We love pizza!! Life should be enjoyed!! Eating great food is apart of living an enjoyable life. You can be healthy and lean while enjoying all the food you love. By making simple ingredient choices – swopping out plain ingredients and replacing them with more nutritious options.We can’t imagine a life without pizza, so we’re going to share some of our healthy alternative pizza base recipes. Now you can enjoy pizza without feeling that heavy, boated or lethargic sensation afterwards. Our bases also pack an extra nutritious power punch...Give our SWEET POTATO-ARUGULA pizza recipe a try and let us know what you think.

Base Ingredients:

  • 2 cups sweet potato, boiled or steamed
  • 2 cups of Arugula salad (baby spinach or kale works too)
  • 100g mozzarella (grated or shredded)
  • 2 eggs
  • 2 tbsp. Olive oil
  • 1/4 tsp. Pink Himalayan Salt
  • 1/4 tsp. Black Pepper
  • 1/4 tsp. Chili Powder
  • 1 tbsp. Chia seed powder
  • 1 tbsp. Flax Meal (optional)
  • 1 tbsp. Psyllium Husk Powder (optional)

Cooking Directions:

Preheat the oven to 200C.Just boil or steam the sweet potatoes (let them cool down). First add the arugula salad, eggs, olive oil & spices first into the food processor and mix thoroughly. Secondly, add the sweet potatoes, mozzarella cheese & chia seed powder. If you need more fibre in your diet (like me), then add some flex meal & psyllium husk powder, as your last ingredients into the food processor.Then form your dough into a ball. Wet your hands slightly, so dough doesn’t stick in your fingers when you’re forming it. Place the balled up sweet potato & arugula ‘dough’ onto baking paper and put another sheet of baking paper on top of it to roll it out. Keep rolling until you have flattened the dough ball evenly to the thickness you like… I like it super thin & crunchy.Once rolled remove the top sheet of baking paper and put your crust with the bottom sheet of baking paper on a baking tray and bake it for 30min.While the sweet potatoes crust bakes for 30min, prepare toppings

Topping Ingredients:

  • Shredded rotisserie chicken
  • Slice onion
  • Chopped green & red pepper in tiny little squares
  • BBQ Sauce
  • Tomato Sauce
  • Mozzarella cheese
Remove pizza crust from oven, spread a thin layer of barbecue sauce evenly over the warm crust. Then another layer of the tomato sauce. Top with mozzarella cheese. Add chicken, peppers, and onion on top of cheese. Drizzle a bit more barbecue sauce over the pizza and sprinkle with more mozzarella cheeseBake 7-10 more minutes, until cheese is melted and crust turns golden brown.Remove from oven and garnish with coriander if desired.Slice and 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 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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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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Saigon Fat Loss Experts - Manage Hunger for Effortless Fat Loss

Manage Hunger for Effortless Fat Loss

When people generally attempt to loss fat they follow the mantra of “eat less and exercise more” but do this in a way that makes them not feel good: always feel hungry, have low energy, experience mood swings, develop cravings, etc. These feelings are why 90% of people fail to achieve or maintain the results they desire. However, we can manipulate certain hormones, so that you don’t have to suffer when attempting to lose body fat and become healthier.

Hunger Hormones

Hormones don’t exist in a vacuum. No single hormone can be classified as good or bad. Instead, hormone levels are constantly in flux, influencing each other as well as impacting different systems in the body. It’s when there is too much or too little of a hormone that problems can arise or when nutrients and chemicals in our diet and environment disrupt the auto-regulatory system of the body.

Leptin

I want to introduce two hormones that can directly affect your fat loss and muscle gain efforts. The first is Leptin. Leptin is an extremely important hormone in relation to fat loss/weight gain. Leptin is a ‘hunger hormone’… it’s job is to basically tell your brain that you are full and satisfied when eating. However, this process can be interrupted causing leptin resistance where your body no longer listens to leptin’s message resulting in overeating or not feeling full/satisfied. Stress, sleep deprivation, high calorie foods and fructose can turn your leptin response off allowing you to over eat.

Exercise and proper fat loss nutrition have the opposite effect. This is why most people can’t simply “eat less” to loose weight… they always feel hungry or their satiety level does not last long (feel the need to eat again shortly after a meal). Encouraging a good Leptin response can make fat loss feel effortless.

Ghrelin

Ghrelin is considered the counterpart to the hormone leptin. Think of Ghrelin as your go hormone… it should naturally increase before meals (sending hunger signals to the brain) and likewise decrease after meals helping with satiety levels. The very interesting thing about dieting is that it directly affects ghrelin function.

Research has shown that Ghrelin levels rise immediately with calorie-restricted diets for weight loss. Successfully lean people do not “diet” they “eat for fat loss”, which creates an optimal hormonal profile for long-term success. A simple fact is the more a person restricts calories, the hungrier they get! It is almost as if semi-starvation triggers gherlin to increase. The study concluded that this might be part of the reason that individuals regain weight lost, and then some, by calorie restrictive dieting.

The level of ghrelin within the body is highly dictated by the nutritional status and hydration levels of the individual. In other words, ghrelin also regulates water and fluid intake, so if you drink a glass of water when you are hungry, ghrelin signals can be satisfied and subside the feelings of hunger for a while. This provides a simple way to control your hunger. Research suggests that one 250ml glass of water before every meal decreases the amount you will eat by at least 8 ounces and suppresses ghrelin for longer after the meal”.

To lose weight without feeling terrible and constantly hungry you need to effectively manipulate the brain’s hunger signals. Therefore, to optimise these two fat loss hormones and achieve long-term fat loss you need to reduce stress, get quality sleep, eat low GI nutrient dense foods, limit fructose and stop calorie restrictive dieting. If you do these actions you will feel great and effortlessly lose weight.

 

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