All posts tagged: nutrition

Tunasalad, with kidneybeans

If you are in a hurry, or just not up for cooking a lot, you are hungry, you want something tasty, healthy and you still want to make sure you either don´t ruin that workout you just had or have just exhausted yourself in front of your agenda planning all the workouts in for the coming weeks and months – here´s a quick, easy, yummy and “making sure you get all the good fats, healthy proteins, great antioxidants, fibre, minerals, vitamins you need” meal. Great for lunch and/or dinner! Even fits great for a lunchbox, or an evening on the boardwalk with your feet dangling over the water while you watch the seagulls doing their dance. Recipe for 1 person: Ingredients: 1 stalk of celery, including the leaves 1 dl sugar snaps 0,5 yellow or red capsicum 1 can of tuna in oil/brine 1 dl red kidney beans, cooked or canned 1 boiled egg 0,5 avocado Fresh basil A few pfefferoni´s 1 tbspn balsamic vinegar 2 tbspn olive oil A pinch of sea salt A …

Green beans marinated in tahini

This recipe is surprisingly yummy I must say. When I first came across it I thought ;” how can something so easy to cook really be good? “ Well, less than 10 minutes later I had to laugh out loud at myself as it was yummylicious! Hubby and I had this side dish with grilled tuna the first time, and today I had it with marinated spicy tofu from the supermarket. You can have it with any of your favorite protein , and it is a great dish for on buffets as well as it is just as yummy cold as slightly warm. Aside from being totally delish, green beans are filled with fibre, folate, Vitamin K as well as carotenoids – giving us endurance, loads of anti oxidants and a well working intestinal flora, and who doesn´t want to feel great, have luminous skin and enough number 2´s daily!?! Tahini, next to the olive oil in this recipe, supplies us with heart healthy fats and is filling as well. Add the garlic to that …

Quinoa, fennel and apple salad

With the winter weather sweeping us in asking for some coziness, this yummy, fast, easy and nutritious side dish really makes me feel nourished from head to toe. I hope you will enjoy it too! Ingredients, serving 4: 250 – 275 gr quinoa 2 fennel bulbs 2 apples, fresh or sweet in taste 100 gr dried cranberries 2 tbspns virgin olive oil 125 ml sour cream 1 lemon First cook the quinoa, drain it and let it cool off for about 10 minutes. If you have already cooked quinoa as left overs since another meal, this is the perfect time to use it. Cut the fennel bulbs in half and then slice then in really thin strips. Put some water in a pan, bring it to the boil and allow the fennel boil along for 2 minutes. Drain in a sif and rinse them under cold water to cool off. If you like your salad lukewarm you can skip this part. Slice the appel in quarters and remove the seeds. Then cut the rest of …

Stir fried pear and aubergine – a great side dish

This is something I never would have thought about trying to mix myself, so when I saw this recipe in one of the monthly AH Allerhande magazines I was intrigued and had to try it. Yummy it was, so hereby I of course have to share it with you all! And yes, it also had to meet the criteria of healthy for me to share it – so , don´t worry, get cooking! The recipe is originally for 4 persons as a side dish. Ingredients: 2 tbspns sesame seeds 1 aubergine 4 tbspns olive oil 0,5 tspn cinnamon 1 tspn cuminseed, pulverized 2 conference pears 1 lemon, brushed clean 1) start with roasting the seasame seeds in a dry frying pan on medium heat. Let them sit to cool off on a plate. 2)Cut the aubergine in approximately 1 cm small cubes. Heat the oil in a wok and stir fry the aubergine together with the cinnamon and the cumin seeds for about 6 minutes. 3) Cut the pears in quarters, remove the seeds and …

Spicy Pumpkin soup

OK, Halloween is long gone and I don´t know about you but I still have loads of pumpkins sitting around the house to be savoured. Here is one of my favourite pumpkin soup recipes: 4 portions Cooking and preparation time: 30 minutes Ingredients; 1 pumpkin, cut in pieces 1 chili pepper or 1 tbspn of sambal oelek 3 tbspn olive oil, rapeseed oil, coconut oil or any other favourite cooking oil of your own choice 2 garlic cloves, finely sliced 2 onions, cut in pieces 2 tspns curry powder 8 dl bouillion – I prefer vegetable bouillon, other people chicken 1 cup of creme fraiche, or if you are lactose intolerant use goat quark, soy cream or oat cream If you haven´t already, you start with cleaning and peeling the pumpkin. I find it easiest to do that with a potatoe peeler, but I am open to any other tips out there which anybody would like to share as I am anything but a “kitchen queen” :-). Get rid of the seeds and the thready …

Tzatziki

This tzatziki with fresh mint and lemon is just heavenly! I got the original recipe from a friend who served it at a bbq last summer. Yesterday – in the middle of winter – I enjoyed it next to the tomatoe and olive salsa and the yummy,fun and healthy main course Stephanie had prepared as a test for our next cooking workshop. And it was heaven! Which means, it is time to share it with all of you! 4 portions Ingredients: half a cucumber salt 3 dl greek yoghurt – if you are lactose intolerant,you can use goat yoghurt or quark 1 garlic clove, crushed 2 tbspns fresh mint, chopped 1 tspn lemon zest 1 tbspn olive oil freshly ground pepper Start with grating the cucumber roughly. Put the grated cucumber in a sif and sprinkle some salt over it. Allow it to sit for about 20 minutes. Once the 20 or so minutes have passed, squeeze all the liquid you can out of the cucumber. Stir the cucumber together with the yoghurt, garlic, mint, …

Mango salsa, yes!

I know it is in the middle of autumn, but somewhere on the globe the season is different and I just love this little “salsa”/side dish/salad too much not to share it with you guys right now. Plus for us here in the colder hemishpere at the moment, this yummy gem will provide us with enough immune boosting anti oxidants, vitamins and capsaicin to keep all those winter colds and coughs at bay. Not to mention all the additional benefits of the fresh herbs too , aiding digestion and more. Ingredients: 1 mango 1 mild chili pepper (if you´d like it hot, of course you get a hot chili pepper 🙂 ) 1 red capsicum 2 spring onions 3 tbspns chopped fresh mint 3 tbspns chopped fresh coriander 1 lime Slice the mango in small cubes and put it in a bowl. Rinse and chop the chili pepper, getting rid of all the seeds. Do the same with the capsicum. Clean and chop the spring onions. If you haven´t already, roughly chop the mint and …

Blueberry & Tomatoe Salsa

This might sound like a really crazy title, and so be it… It was one of the first “healthy” recipe´s I ever tried to make, so once you´ve seen how extremely easy this is you all understand how much I had never been in to cooking before I got on this journey 🙂 . That day it was one of the side dishes of the first BBQ we hosted on our roof terrace here in Haarlem. Well, that was almost 6 years ago and I still love making this one as part of more yummy salsas, salads and other small side dishes next to either a BBQ or just next to ovenbaked fish or even grilled tofu. Last year we even had this yummy salsa as part of the Christmas buffet! Ingredients are: 1,5 dl of blueberries 4 tomatoes 2 tbspns rougly chopped basil 2 tbspns olive oil All you do is rinse the bluberries and the tomatoes under the tap. Then you cut the tomatoes in halves and remove the “pits” (am not sure if …

Chimichurri

Chimi…what? That´s exactly what I was thinking the first time I heard this word. And when I saw a picture of this green sauce I thought “well, that´s just another version of pesto”. Oh, ignorance! Oh, unknowingness! Then I did taste it, and wow, I was sold! Where pesto is soft and has a hint of taste, chimichurri is vibrant, present and has freshness and attitude. Here´s one of my favorite versions: 0,75 dl of olive oil 0,75 dl balsamic vinegar 2 dl chopped, fresh parsley 1 tspn cayenne pepper 1 tspn salt Add all the ingredients to your mixer, or use a fork to mix it all up until it´s a gunk. Enjoy with grilled fish and vegetables for instance, or let me know what your new favourite combo is with the chimichurri!

Roasted sweet potatoe´s

Here is another easy, yummy, fast and healthy side dish. I love serving this one next to cooked or grilled fish and some grilled vegetables, with a tasty home made chimichurri or pesto. It is also yummy next to grilled, marinated tofu for the vegetarian and/or vegan version as well. Apart from being heavenly tasty, the sweet potatoe is an outstanding source of Vitamin A. Next to that it also contains some amounts of Calcium, Magnesium, Iron, Vitamin C and B16 . And it contains plenty of healthy fibre to keep your gut healthy. Try it out and let me know what your favourite combination with this side dish is! Approx 4 portions: 6 sweet potatoes, sliced in wedges 1 tbspn of your favorite cooking oil Salt & pepper All you do is roll the wedges in the oil, salt n´pepper and place them in an ovendish with the peel facing up. Let it roast in the oven on 225 degrees for about 20 minutes, which gives you plenty of time to prepare and cook …