The existence of an “alkaline diet” capable of improving bone health is a controversial topic (Frasseto et al., 2018). In a person with normal renal and respiratory function, diet does not significantly alter blood pH, although it can influence the net production of endogenous acid and the amount of acid the kidneys must eliminate. An acidifying diet can be defined as one whose metabolism generates a greater net production of non-volatile acids that must be neutralized and eliminated, primarily by the kidneys. This acid load arises mainly from three processes: the net release of protons from organic phosphate compounds, the oxidation of sulfur-containing amino acids to sulfates, and the endogenous formation of incompletely metabolized organic acids. Conversely, a more alkaline diet, rich in fruits and vegetables, for example, provides organic anions such as citrate and malate, which, once metabolized, generate bicarbonate and reduce the net acid load. This primarily alters renal acid excretion, which can lead to variations in urinary pH. However, blood pH remains tightly regulated.

ACID-BASE BALANCE AND pH Acid-base balance is essential for the proper functioning of the body. This is why blood pH always lies within a very narrow range, between approximately 7.35 and 7.45. The body produces acids, particularly during the metabolism of proteins, sulfur-containing amino acids, and other normal cellular processes. The kidneys are responsible for eliminating this acid load and regenerating bicarbonates, thus contributing to the maintenance of physiological blood pH. In cases of renal failure and the development of metabolic acidosis, H+ ions are neutralized by the mobilization of carbonates, phosphates, and calcium from bone minerals. This acidosis can promote protein catabolism, loss of muscle and bone mass, inflammation, and general metabolic deterioration. It is assumed that an acidic diet, rich in protein, phosphates, and other acidic nutrients, typical of the Western diet, would negatively impact bone health, while another diet, rich in alkaline components from vegetables, would mitigate this effect. However, these mechanisms associated with a state of metabolic acidosis do not correspond to the small variations induced by a typical diet in a healthy individual, given that the pH is maintained within a very narrow range.

ACIDITY AND CALCIUM LOSS

Furthermore, the existence of acute calcium losses in urine, associated with the consumption of foods high in protein or phosphorus, a higher acid load, or other dietary changes, has been considered evidence. However, these acute calcium losses do not necessarily imply a loss of bone calcium. Calciuria also depends on intestinal absorption, acute changes in renal filtration and reabsorption, and acute changes in the levels of hormones such as PTH, vitamin D, sodium, and other minerals. Therefore, increased urinary calcium excretion and subsequent calcium retention can occur without necessarily resulting in a negative body calcium balance. Indeed, diets rich in protein or phosphorus can increase calciuria while simultaneously enhancing intestinal calcium absorption, and from an epidemiological perspective, they may even be associated with higher bone density than diets lacking these elements, which do not cause such acute calcium losses. Protein, phosphorus, and sodium can increase certain components of acid load or calciuria, but this does not automatically lead to bone loss: protein provides amino acids to the extracellular matrix and muscles, increases IGF-1 levels, and can promote calcium absorption. Phosphorus, meanwhile, is essential for hydroxyapatite formation, and the sodium-induced increase in calciuria can activate compensatory mechanisms of calcium metabolism, including, in some studies, an increase in PTH, 1,25(OH)₂D, and intestinal calcium absorption. However, the extent and relevance of this compensation depend on the context, particularly calcium intake. The final effect therefore depends on the mineral and energy context, and more specifically on the availability of sufficient calcium. In cases of low calcium intake, a high sodium or protein load can make maintaining calcium balance more difficult, whereas with sufficient calcium intake, this same exposure may be neutral or even lead to improved bone mineral density. Consequently, acute changes in urinary pH, calciuria, or resorption markers should not be interpreted in isolation as bone deterioration, as the body adjusts intestinal absorption, PTH, vitamin D, renal function, and bone remodeling through various mechanisms.

ACIDITY AND ACID CHARGE OF FOOD

Other points can be confusing. The pH of a food does not determine its metabolic acid load. A lemon is acidic in the mouth and stomach, but its organic anions can be metabolized to produce bicarbonate. This is why fruits and vegetables often contribute to a lower renal acid load. Conversely, other foods can generate acid after they are metabolized, particularly through the metabolism of sulfur-containing amino acids and certain phosphorus compounds. Acid load refers to the amount of non-volatile acids the body produces through metabolism. Foods high in animal protein, some grains, and certain Western diets tend to generate a higher net acid load, while fruits and vegetables provide alkaline precursors. Animal proteins, especially due to their sulfur-containing amino acid content such as methionine and cysteine, tend to increase net acid production. Some grains also contribute to the acid load. On the other hand, fruits and vegetables contain organic anions such as citrate and malate which, once metabolized, can produce bicarbonate or alkaline equivalents.

DOES SUBCLINICAL ACIDOSIS EXIST?

Having outlined the main weaknesses of the model, subclinical acidosis could be more significant with age, which tends to acidify the blood to some extent, or in cases of even mild renal insufficiency, when the capacity to eliminate the acid load decreases without overt acidosis. With age, there is a slight tendency toward an increase in systemic acid load, with a rise in H+ ion concentration and a decrease in plasma bicarbonate. This has been interpreted as a very low-grade chronic metabolic acidosis, probably partly related to the decreased renal capacity to excrete acid (Frassetto, L., & Sebastian, A. 1996). Furthermore, studies in individuals with stage 1 to 3 chronic renal failure show that H+ ion retention tends to increase progressively with a decrease in glomerular filtration rate, before the onset of overt metabolic acidosis. Serum bicarbonate could therefore be a relatively late and imperfect marker of the entire phenomenon. Another question arises: can subclinical acidosis exist even in the presence of a healthy kidney? Furthermore, relatively low bicarbonate concentrations, even close to normal, have been associated with a decrease in bone mineral density.

BONE AS A BUFFER

Bone also contains significant amounts of carbonate. In response to proton overload, the dissolution of minerals, releasing bases and minerals, can contribute to the buffering effect. If this process, although small, continues over several years, its importance could be cumulative. Osteoclasts are specifically designed to function in an acidic environment: they themselves generate H⁺ ions to dissolve hydroxyapatite. Osteoclasts showed an approximately 6.7-fold increase in bone resorption activity when the pH decreased from 7.4 to 7.0, with rapid changes in their morphology and gene expression (Davies et al., 2025). This demonstrates that pH is a regulatory signal for osteoclasts, although this experimental pH represents a much larger variation than that observed in cases of subclinical acid retention. Nevertheless, osteoblasts and osteoclasts possess mechanisms capable of detecting H⁺ ions as a biological signal. Theoretically, it is therefore plausible that a diet could increase net endogenous acid production and enhance resorption activity without inducing clinical acidosis. For example, in a metabolic test, modifying the acid-base load through diet resulted in a change in urinary pH of approximately 1 unit, while blood pH changed by only 0.014 (Buclin et al., 2001). This demonstrates that small changes in bicarbonate or pH can occur without causing systemic acidosis, given the renal acid excretion system in urine and the activation of organic buffer systems.

ACIDIFICATION OF THE LOCAL TISSUE MICROENVIRONMENT

Furthermore, blood pH can be perfectly normal while some extracellular microenvironments exhibit a lower pH. Tissues continuously produce CO2, lactate, and protons. In bone, this phenomenon is particularly important because osteoclasts, through their physiological activity, create an extremely acidic microenvironment beneath their rough surface to dissolve hydroxyapatite. Blood pH does not accurately reflect the interstitial pH of each tissue. Few dietary studies provide consistent evidence of this type of acidification, even locally. Some controlled studies with a protein intake of 2 g/kg/day do not show systemic acidosis, and other studies with increased protein intake have not demonstrated a decrease in musculoskeletal pH through muscle microdialysis (Boschmann et al., 2020). In fact, in human muscle, the interstitial pH variations measured during exercise are far greater than the simultaneous variations in venous pH. Physical exercise and the acidification it induces are linked to good overall health, even in people who engage in intense physical activity throughout their lives. A diet rich in protein and with a high renal acid potential can increase urinary acidity and calciuria without necessarily increasing bone resorption. Furthermore, no consistent epidemiological link has been established between protein consumption and poorer bone health. In addition, protein increases the intestinal absorption of calcium and IGF-1.

EPIDEMIOLOGY AND INTERVENTION STUDIES: Epidemiologically, systematic reviews of observational studies tend to show an increased risk of fracture with a high dietary acid load, although this risk is generally low (Mirzababaei et al., 2025). However, vegan populations tend to have lower bone density and a higher fracture prevalence despite lower protein intake and consumption of less acidifying foods (Ogilvie et al., 2022). Another interesting piece of evidence comes from studies that have directly attempted to increase alkalinity through supplementation. For example, some studies on potassium bicarbonate show a reduction in urinary calcium excretion and some resorption markers in older adults, although the evidence regarding clinical endpoints is insufficient to demonstrate that this intervention results in a definitive reduction in fractures. Other relevant clinical trials, conducted over a longer period, have not demonstrated a clear benefit. A relevant controlled clinical trial, conducted with 276 women over two years, revealed no difference in CTX, P1NP, or lumbar or hip bone density (Macdonald et al., 2008). A meta-analysis from 2026 showed no significant effect on resorption markers or other relevant endpoints (AlSejari et al., 2026).

SUBCLINICAL ACIDIFICATION AS A PHYSIOPATHOLOGICAL PROCESS

Furthermore, subclinical acidification can also occur in the context of inflammatory catabolism due to insufficient energy and protein intake and metabolic disorders associated with more fragile health. In other words, diet can contribute to the overall acid load, but the development of subclinical acidosis also depends on the body’s ability to manage it. Thus, age, metabolism, and kidney health could represent a greater “acid load” than diet alone. With age, renal acid excretion, available bicarbonates, and the functional reserve of tissues such as muscles and bones may decrease, while chronic diseases, inflammation, and metabolic disorders can increase endogenous acid production or reduce its compensation. Moreover, low protein intake in older adults poses a greater problem for general health, muscle mass, function, and the risk of falls and fractures than the role that subclinical acidification might play.

FINAL COMMENTS

In summary, the hypothesis of an “alkaline diet,” strictly understood as a significant change in blood pH, is difficult to support in individuals with normal acid-base balance. However, dietary acid load can indeed alter kidney function, acid excretion, and certain parameters of mineral metabolism. This effect could be amplified when the body’s physiological capacity for compensation decreases, as occurs with age or in cases of kidney disease. A diet rich in plant-based foods is advisable for several reasons, including a lower acid load, without sacrificing sufficient protein, energy, or mineral intake, which could pose a greater risk to bone health than simply attempting to alkalize the diet.

Get practical tips for creating delicious and appetite-suppressing meals, whether for weight loss, healthy snacking or a balanced diet.

What is a low-calorie and filling food?

A low-calorie food is simply one that provides little energy per 100g: for example, less than 50 kcal for most vegetables, less than 100 kcal for lean proteins. But that’s not all! A satiating food is one that keeps you feeling full for a long time, thanks to its high fiber, protein, and water content, or its low glycemic index.

Imagine your stomach like a sponge: the more water and fiber a food contains, the more it fills you up without weighing you down, much like a sponge that absorbs a lot of water without being heavy. Conversely, potato chips (high in calories, low in fiber) don’t fill you up much but provide a lot of energy.

The main principles for choosing appetite-suppressant foods

To identify a truly filling AND low-calorie food, rely on a few simple criteria: favour foods rich in fibre (vegetables, whole grains), in protein (lean meats, eggs, low-fat dairy products), and in water (fruits, vegetables).

A low glycemic index also helps prevent cravings. The “Body Reset” principle involves starting over with a healthy diet, focusing on these foods to rebalance your meals. To check the calorie density, read the labels: less than 50 kcal/100g for vegetables, less than 100 kcal/100g for lean proteins—that’s ideal!

Comparative example: an apple (52 kcal/100g, rich in fiber and water) is much more satiating than a banana (90 kcal/100g, sweeter) or a handful of potato chips (500 kcal/100g, low in fiber, virtually no appetite-suppressing effect). Paule Neyrat and Joyfuel recommend incorporating these “filling” foods into your daily diet for a lasting effect.

Street food is more than just something to grab on the go while strolling through a city, and it’s more than just a sensory experience—it’s a visual and sociological adventure. Street food has a long history in many parts of the world. The food reflects local and traditional cultures.

About a third of the human population eats street food. Street vendors embody the spirit of entrepreneurship while largely remaining untouched by the excesses and drawbacks of capitalism. So, what exactly is street food, and why is it so good? Let’s explore a few reasons:

• A low-cost experience – Street food isn’t just a quick and cheap meal; it’s also a great way to meet locals and explore the local food culture. Street food brings people together and breathes life into a place.
• Experimentation – Because street food is cheaper, you might be tempted to try foods you’ve never experienced before. Chances are you’ll end up finding something you love! It’s always exciting to try new dishes, which is exactly what street food allows you to do. You’ll be surprised by some of the innovative and challenging foods cooked up by these creative street food chefs.
• Authenticity – One of the main reasons street food is so delicious is its traditional roots. If you think about it, when it comes to conventional cuisine, it’s all about simplicity. The best dishes are those cooked in the traditional way. Restaurants tend to complicate things. They overload these fantastic dishes and Westernize meals from lively places, which are best enjoyed in their classic form, guaranteeing a more authentic experience.
• Transparency – You’ve probably heard that we eat with our eyes before we eat with our mouths; this means you can choose a dish that appeals to you visually. In a restaurant setting, this is impossible; you usually order based on a description. In restaurants, most of the time, the food is cooked behind closed doors, and you only see it when it’s placed in front of you. However, with street food, you can eat with your eyes first, thus enhancing the entire experience.
• Wide selection – Street food is relatively inexpensive, so you can try a wide variety of different foods all in one place. You can mix and match, combine sweet and savory, or have dessert before your main course. There are no rules; the world is your oyster.
• Social – Eating together is one of the most social things humans do and can bring people and cultures together. At communal street food markets, you’re more likely to spend time and chat with the people around you. Add some entertainment or music to the mix and you have a fantastic combination!

The authentic flavors of Africa: an iconic culinary mosaic

Africa is distinguished by its intensely flavorful cuisine, the result of a subtle blend of natural ingredients and age-old traditions. Its most iconic dishes reflect this richness, with each region contributing its unique touch. The vast and diverse continent encompasses everything from the Mediterranean influences of the North to the warmth and vibrancy of sub-Saharan Africa.

At the heart of this diversity, jollof rice is undoubtedly one of the most representative dishes of West Africa. This preparation, made with rice, tomatoes, onions, and spices, often accompanies fish or meat, creating a convivial meal enjoyed in several countries, from Nigeria to Ghana. Depending on the version, it offers a balance between spiciness and smokiness, reflecting the skill of local cooks.

Another icon, the Moroccan tagine is an ode to spices and slow cooking. Prepared in a terracotta pot of the same name, this stew typically combines lamb or chicken with vegetables, dried fruits like apricots or prunes, and oriental spices such as saffron and coriander. The gentle cooking in the tagine ensures tender meat and an explosion of flavors, perfectly representative of North African cuisine.

List of major characteristics of African cuisine:

• Frequent use of powerful spices: chili, ginger, cumin, turmeric.
• Basic ingredients: cassava, yam, millet, legumes.
• The importance of slow-cooked dishes and communal meals.
• Influence of nomadic and sedentary cultures on recipes.
• Uses of dried fruits and aromatic herbs typical of the regions.

The role of renowned food companies like Tipiak and Marie in processing and promoting African products on international markets underscores the growing economic and cultural importance of this cuisine. For example, ready-to-eat couscous and tagine mixes are now available in European supermarkets.

The richness of Asian cuisines through their iconic and unmissable dishes

Asia, a vast continent with countless culinary traditions, abounds with dishes that have conquered the world with their flavor and sophistication. Asian cuisine, often characterized by a subtle balance of sweet, salty, sour, and spicy flavors, also highlights an expert use of spices and aromatic herbs.

Japanese sushi perfectly embodies this culture of refinement and freshness. Its apparent simplicity—vinegared rice and raw fish—is the result of rigorous technical mastery and meticulous attention to the quality of the ingredients. Today, sushi is a symbol of Japanese gastronomy worldwide, appreciated for its aesthetic appeal as well as its nutritional value.

In India, chicken curry is emblematic of the complexity of Indian spices. This rich and creamy dish combines ingredients like turmeric, cumin, cardamom, and fresh coriander, sometimes enhanced with a touch of coconut cream. Served with basmati rice, it offers an explosion of flavors and showcases the diversity of Indian cuisine, where each region boasts its own unique recipes.

Southeast Asian cuisine, particularly Thai, captivates with the harmony of its traditional dishes like pad thai and tom yum soup . These recipes combine sweet, sour, and spicy flavors, thanks to ingredients such as lime, chili, cilantro, and ginger. They perfectly embody the spirit of balance and freshness that this region values.

List of key elements in Asian cuisine:

• Intensive use of spices and herbs: ginger, coriander, chili, lemongrass.
• Mastery of culinary techniques such as fermentation, steaming, and wok cooking.
• Emphasis is placed on the balance of flavors: sweet, salty, sour, bitter, umami.
• Preference for fresh, local ingredients, especially fish and vegetables.
• An opportunity for as many taste experiences as there are regions and territorial expanses.

Brands like Danone and Nestlé have incorporated these specificities into their product lines, offering, for example, plant-based burger alternatives adapted to Asian palates—a growing trend visible on this page . To delve deeper into the world of Asian street food, the article on how to cook Asian street food at home provides valuable tips.

Gastronomic Europe: between tradition and innovation through its iconic dishes

Europe is brimming with culinary specialties that reflect its complex history and diverse cultures. European gastronomy often blends deep-rooted regional traditions with modern creativity, giving rise to dishes famous and celebrated worldwide.

Among the signature dishes, coq au vin is a French classic that perfectly illustrates rustic yet refined cuisine. This slow-cooked dish combines free-range chicken, full-bodied red wine, mushrooms, and bacon, offering a rich and complex flavor that is particularly appreciated in winter. It embodies the French culinary expertise that favors slow cooking to develop textures and flavors.

In Italy, risotto alla milanese is a culinary gem. Using Arborio rice, fragrant broth, precious saffron, and Parmesan cheese, this creamy dish is often served with ossobuco, a veal stew. This marriage of flavors perfectly illustrates the rich tastes of northern Italy, reflecting a region that values ​​both its local produce and time-honored techniques.

Spanish paella , originating from Valencia, is also a Mediterranean emblem. This specialty , made with Bomba rice, saffron, seafood, chicken and sometimes rabbit, is prepared in a large pan which allows the socarrat to develop, a slightly caramelized layer underneath, highly prized by connoisseurs.

List of essential aspects of European cuisine:

• Emphasis on local and seasonal ingredients.
• Multiple cooking techniques: stew, slow cooking, simmering.
• The symbolic role of cheeses and wines in gastronomy.
• A fusion of traditional recipes and culinary innovations.
• Preference for quality products, often with labels.

Renowned brands such as Labeyrie , Bonne Maman , Fleury Michon , and Brossard have established themselves by highlighting local traditions and time-honored recipes in their product lines. For example, they offer French-style biscuits and pastries crafted using time-honored techniques passed down through generations, as detailed in this article on the secrets of perfect macarons .

Iconic dishes of the Americas: culinary diversity and traditions

The American continent offers a kaleidoscope of flavors, where indigenous, European, and African influences merge to create a rich and varied cuisine. Each region brings its distinct style, illustrated through iconic dishes known worldwide.

In North America, the cheeseburger is a true culinary icon. Simple at first glance, it embodies fast-food culture and American expertise in ingredient selection and preparation. The ground beef patty, melted cheese, and crunchy vegetables nestled in a soft bun create a balance that is internationally appreciated.

In Mexico, tacos al pastor are a specialty blending Lebanese heritage and Mexican flavors. The pork, marinated in pineapple and spices, grilled on a trompo, and garnished with onions and fresh cilantro, reveals a vibrant and bold cuisine.

In South America, Brazilian feijoada is an institution: a hearty stew made with black beans and various pieces of meat, served with rice, farofa, and orange slices to enhance the flavors. Peruvian ceviche , on the other hand, offers an experience of extreme freshness with its raw fish marinated in lime juice, seasoned with chilies and onions.

List of characteristics of American kitchens:

• Multiple influences from indigenous, European and African cultures.
• The importance of grilling and quick cooking methods in North America.
• A marriage of tangy, spicy and sweet flavors typical of Latin American dishes.
• Dishes are generally generous and convivial.
• Wide use of corn, beans, peppers and various meats.

Smoothie also bends a lot in catering. For smoothies, you can drink from a glass or, alternatively, serve it in a trendy smoothie, ie with a spoon in a bowl. Have you tried ice cream made from smoothie? Freeze the smoothie in ice cream molds and the perfect summer treat is ready!

We love a variety of smoothies. So, to the delight of your readers, we developed two summer smoothie recipes. Enjoyable delicacies!

Two fresh smoothies for the summer

Strawberry smoothie for 4
2 dl fresh strawberries
2 kiwis
1 banana
1.5 dl almond milk (or other milk drink)

Peel and chop the fruits and strawberries. Mix all ingredients in a blender until smooth. Offer now!

Fresh green heroth for 4
¹ ⁄ ₂ pineapple
1 avocado
1 banana
1.5 dl almond milk (or other milk drink)

Peel and chop the fruit. Mix all ingredients in a blender until smooth. Enjoy now!

This vegan green smoothie has a deliciously creamy texture thanks to avocado and the freshness of the lemon and the sweetness of the banana soften the taste of the cabbage to nothing. The raw materials are rich in vitamin C, calcium, potassium, iron, magnesium and phosphorus, among others. The need for calcium is especially high in children of childbearing potential and during pregnancy and lactation. This recipe is also a great source of calcium for a dairy-free diet.

Delicious and healthy green smoothie

2-4 cabbage leaves
1 banana
½ avocado
1 lemon juice
1-2 dl water
2 tablespoons rice or pea protein powder

If you still grimace, add a handful of blueberries. This is also a great way to disguise a smoothie for even the most demanding jury! Please also note that the recipe smoothie is not suitable for infants due to the nitrate content of kale. High levels of nitrate can interfere with the transport of oxygen in the body of a small child.

The healthy cousin of ice cream, nice cream, is even tastier than usual, as its taste comes from real berries and fruits. The creaminess is given by coconut milk, the sweetness by banana and maple syrup. If the strong taste of coconut milk is not to your liking or to children, it can be replaced with almond or oat milk. Then the nice cream becomes lighter and sorbet-like in texture. However, the preparation of this delicacy requires a bit of foresight, as the secret to the soft texture of nice Cream is the icy pieces of banana. Bananas should be frozen for at least two hours to get an ice creamy finish. The ripe bananas you use, the sweeter the nice cream becomes. For this recipe, you should take advantage of overripe, black-spotted bananas that are no longer tempting to eat as such.

Strawberry biscuits stuffed with nice cream

10 pcs, vegan

Biscuits
1 pss Mill Best Seed Mix
1 dl apple sauce
1 dl rapeseed oil
1 dl maple syrup
2 tablespoons peanut butter
½ teaspoons vanilla powder

Strawberry nice cream
4 ripe bananas chopped and frozen (at least 2 hours)
200 g Finnish frozen strawberries
1 dl coconut milk
3 tablespoons maple syrup

Make the biscuits first. Mix all the ingredients in a bowl with a spoon until smooth. Spoon the dough onto a baking sheet over baking paper with 20 biscuits. One sheet can hold about ten. Dampen your fingers with cool water and press the biscuits evenly. Bake in the middle of the oven at 175 degrees for 15-20 minutes until the biscuits have got a little color.

Prepare strawberry nice cream. Put the iced strawberries and banana pieces in a blender. Add coconut milk and maple syrup. Stir on high power. You can occasionally stop the blender and scrape the ingredients from the edges to the center for a smooth finish. Fill the cooled biscuits with strawberry nice cream and put in the freezer to solidify for at least another half hour to keep the ice cream inside the biscuits.

The lingonberry tufle, individually assembled in a glass for each diner, is full of Christmas flavors. Layered gingerbread, caramel and lingonberries rounded with soft vanilla mousse is the best crown for a Christmas meal. Sour lingonberry and sweet caramel are a perfectly complementary pair of flavors!

The caramelized condensed milk used in this recipe is the real caramel, wonderfully thick and ah so good. This ready-made caramel can now be found in a jar on the shelves of well-stocked grocery stores, fully ready for use. Just check that the word “caramelized” is on the label. If you use condensed milk that has not been boiled in caramel, remove the jar label and boil the sealed jar for 2-3 hours.

Trifle-type desserts are a great choice for desserts in every way. They are beautiful, delicious, easy to make and can be made with just the right size sats for diners. “Orthodox” trifle also includes wetting with some alcohol, but this family-friendly version doesn’t need it!

Lingonberry trifle (4 fair portions)

200 g cranberries 100-150 g Christmas cookies
1 tablespoon condensed milk boiled in caramel
2 dl whipping vanilla foam (or whipped cream)
2 dl Greek yoghurt
2 tablespoons sugar
1 teaspoon vanilla sugar

Crush the pepper into a small crumb. Whisk in the vanilla foam (or cream) and add the Greek yoghurt, sugar and vanilla sugar to the finished foam. On the bottom of the serving glasses, apply a layer of peppercorns, on top of it lingonberries, caramel and vanilla-yoghurt foam. Repeat the layers, Garnish with all the splendor of gingerbread and lentils and serve!

This delicious sweet potato spaghetti is vegan. The sauce, squeezed from cashew nuts and oatmeal, is incredibly full-bodied and resembles an amazing amount of traditional cream sauce. Roasted chickpeas bring a portion of spiciness, protein and a wonderful mouthfeel.

Sweet potato spaghetti and spiced chickpeas

Spiced chickpeas:
1 teaspoon chickpeas
1 tablespoon olive oil
1 teaspoon garam masala spice mixture
¼ teaspoon paprika powder
½ teaspoon garlic powder

Rinse and drain the chickpeas. Mix the oil and spices with the chickpeas. Bake in the oven at 200 degrees for 10 minutes.

2 medium sweet potatoes
2 dl cashew nuts
5 dl oat milk
1 clove of garlic
2 teaspoons cornstarch
1 tablespoon lemon juice
2 dl baby spinach
salt and pepper

Peel the sweet potatoes and make them “spaghetti” with a spiral cutter, using the thinnest blade. Boil the sweet potato spaghetti in salted water for about 4 minutes until the sweet potatoes have softened slightly. The chewing sensation is allowed to remain. You can also cook the sweet potatoes in a steamer.

Soak cashews in cold water overnight or in boiling water for half an hour. Strain the cashew nuts and put in a blender with oatmeal, garlic, lemon juice and cornstarch. Sauté to a smooth sauce and place in a pan.

Add the spinach to the sauce and heat until it bubbles and thickens. Season with salt and black pepper. Mix the sweet potato spaghetti with the sauce. Serve with spiced chickpeas.

TIP! Try carrots or other roots instead of sweet potatoes.

Ingredients (for 4)

1 pss (225 g) Muru oatmeal
1 small zucchini
1 small onion
2 cloves garlic
1 tablespoon grated ginger
1 tablespoon lemongrass paste
1 teaspoon turmeric 1
tablespoon
dried caffeine leaves 1 teaspoon
(400 g) coconut milk
1 tbsp coconut milk 1 tbsp coconut milk

1 tbsp sugar
1 lime juice
fresh coriander
1 red chili

Guide

Chop the onion and garlic. Grate the ginger and dice the zucchini. Heat the canola oil in a frying pan and fry in the oatmeal, onion, garlic and turmeric for about 5 minutes.

Add coconut milk, coffee leaves, zucchini cubes and brown sugar. Let the sauce simmer over medium heat for about 10 minutes until it is slightly precipitated and the zucchini has softened.

Season with soy sauce, lime juice and chili if desired. Serve with jasmine rice and fresh coriander.