How to make a healthy Dutch kapsalon

Kapsalon (as we Dutchies know) is one of the most fattest fast food meals in Holland. It contains about 1800 calories per portion! Quite shocking if you ask me. Keep that in mind when you end up hungry in a snack bar after a night out. 😉

Luckily I invented a healthier (In Love With Health proof) Kapsalon! Instead of potato fries, I make fries of kohlrabi because this root vegetable relieves stomach and intestinal complaints and it’s packed with vitamins B, C and E, iron, potassium and calcium. Besides that, it’s rich in fibre and thus keeps the blood sugar level low. It also stimulates the kidneys, whereby waste materials will be removed faster.

Add some skinny chicken shawarma, lettuce, and home made garlic sauce made of yoghurt and voila, there is your healthy ‘kapsalon’. Enjoy!

image-1

THIS IS WHAT YOU NEED (1 PERSON)

  • 125 gram chicken strips
  • 1 paprika
  • 1 tablespoon shawarma herbs
  • 100 gram iceberg lettuce
  • 250 gram precut kohlrabi
  • garlic powder
  • 150 gram goat yoghurt (or normal yoghurt)
  • 1 clove of garlic
  • 1 tablespoon chives
  • salt and pepper

HOW TO MAKE IT

Preheat the oven to 200 degrees. Cover a baking tray with baking paper and sprinkle the kohlrabi fries with some salt, pepper and garlic powder. Bake for 45 minutes until crispy. Note: toss the fries every now and then.

Heat a pan with coconut or olive oil and bake the chicken strips. Cut the paprika in small pieces and add them to the chicken after 5 minutes along with the shawarma herbs and ½ teaspoon salt.

Lastly, chop the garlic and mix it together with the yoghurt, pepper, salt and chives.
Now all the components are ready and you can start to build your ‘kapsalon’.  As it should: first the fries, after that the chicken shawarma, on top of that the shredded lettuce and finish it with some garlic sauce. Yummmm 😀

Do you have any recipes we should really know about? Let me know in the comments!

COUSCOUS SALAD WITH AVOCADO AND FETA

Today I’m going to share the recipe of my favourite couscous salad with you. If it was up to me, I’d eat couscous for lunch all day err day. But hey, I know it’s important to variate with your regular meals. Still, I eat this salad at least once a week. It’s just so good… So, are you ready for the (extremely easy) recipe?

I always prepare this salad the night before I go to the office. I just mix all of the ingredients up in a plastic tray and put it in the fridge. This means I can stay in bed a little longer during the morning… 🙂

INGREDIENTS:

  • 80 grams of couscous
  • 1/2 avocado
  • 6 Cherry tomatoes
  • 1 Spring onion
  • Piece of feta
  • Salt & pepper
  • Thyme
  • Honey
  • Olive oil

add

  1. Let the couscous soak in boiling water for a couple of minutes. (1 cup of couscous = 1 cup of water)
  2. Cut the avocado, tomatoes, feta and spring union into small pieces.
  3. When the couscous is ready, add one tablespoon of olive oil and a bit of salt, pepper and thyme.
  4. Mix together all of the ingrediënts and add some honey. Seriously, couscous and honey is the best combination ever!

I hope you are all going to enjoy this amazing couscous salad as much as I do! It’s very simple, healthy and easy to make. And these are all pretty basic ingredients which are probably lying around somewhere in your fridge already. Good luck!

6 steps to create the perfect salad

If you prepare them the right way, salads can be super tasty, appealing to look at and the perfect way to get your vital nutrients. Plus, they are so quickly to make! So, if you want to make the perfect salad, but don’t know how, here are the 6 steps you need to follow.

1. Pick your base

If you can, try to use leafy dark greens, such as spinach, rocket lettuce, or kale rather than iceberg or cos lettuce varieties. Darker greens usually have more nutrients, such as vitamins A, C, and K just to mention a few.

2. Pick your grains

I think we have all once experienced the feeling of being hungry or wanting to snack right after we are done eating a salad. A good way to avoid this annoying feeling is to include grains into our salads. Grains are a great source of healthy carbohydrates, which supply our bodies with a little energy boost. Besides, they are a great source of fibre which can be very filing and is full of nutrients. Don’t know which grains to add? Try couscous or quinoa, besides being super healthy, they are full of flavor!

3. Add three vegetables

If you are not so experienced when it comes to eating salads, then I recommend that you first experiment with your veggies and the way you prepare them to see what you like. Don’t be afraid to experiment, remember that there is no right or wrong veggie combination and there is not an exact recipe to follow when it comes to salad prepping. Put together something you like, but make sure you at least add 3 vegetables. This will add more flavor to your salad, more nutrients, and more texture which will make it much more enjoyable to eat. If you have no idea which vegetables to add besides lettuce, here are some tips. Try tomato, onion and mushroom, or carrot, cucumber and capsicum. If you are feeling creative, you can also add some color to your salad by using veggies like purple onion, yellow tomatoes or purple carrot!

4. Choose your protein

Protein helps you feel fuller longer which is why it is important that you make sure that you include some in your salad. Adding grilled chicken to your salad is one of the most common ways to make sure you get your intake of protein. However another great option is grilled salmon or tofu. Salmon is a great source of Omega 3, which is great for your skin and helps fight against inflammation. Hello flat tummy!

5. Add some dressing

In my opinion, dressing can either make or break a salad. The important thing when it comes to dressing is to add it in the right amount. Once I drowned my salad in balsamic dressing, making it completely inedible. The same counts for that time I forgot to add any dressing to my salad, it was simply too dry and it felt like it was missing some flavor.

Another important thing to keep in mind is that some dressings are full of calories and preservatives. So, it’s always a better idea to make your own dressing. If you can’t make your own, make sure that you choose a fresh dressing with fresh ingredients and healthy oils like vinaigrette instead of something creamy, like ranch for example.

6. Add your healthy fats

While most people fear fat, our bodies need it! Of course there is a huge difference between trans-fat and healthy fats. Our bodies need healthy fat. Healthy fats help regulate our moods and blood sugar. Foods such as walnuts, chia seeds and flaxseeds are full of omega 3 which help our bodies regulate blood pressure as well. Incorporating fats into your salad is the easiest thing. Just sprinkle over some chopped walnuts, some chia seeds, or add some diced avocado and there you go! Not only will you make sure that you get your dose of healthy fats, your perfect salad will also taste extra delicious after adding these!

Now that you know how to prepare the perfect salad, all there is left to do is get your ingredients, go prepare it and enjoy!

7 Dinner options with less than 500 calories

Everyone that knows me knows that I love good food! And while I have made the commitment to eat healthy I refuse to eat boring for dinner, hell no! That’s the one meal I’m looking forward to the whole day. Thus for my own sake and sanity I decided to look for tastier dinner options that would not be packed with calories. I went and did my homework and found this super delicious recipes for dinner options with less than 500 calories. My first thought? Let’s share this will all my Fit Girls out there who know the struggle!

I think we’ve all been at a point where we don’t know what to eat for dinner at least once in our lives. I realized that this feeling got worse once I decided to start eating healthier because I didn’t know how to make a “healthy”  dinner tasty. I got mixed up in the mindset that eating healthy meant eating boring. Yet the first 10 months of my Fit journey I managed to eat a lot of salads for dinner and plane fish and chicken. Until I got fed up with it!

The last couple of months I have been feeling even more clueless as to what to eat for dinner. Seriously you have no idea how hard it can get for someone who is trying to eat healthy and completely sucks in the kitchen, to get creative. Obviously I needed some help so I went on to search healthier dinner options that would look like a real fatty meal while actually being healthy.

At first when I came across this recipes I thought there was no way there were actually less than 500 calories. I mean, hamburgers and nachos for dinner? But then I found out that this recipes are by Dawn Jackson Blatner who is a registered dietitian nutritionist, so  I was sold! This receipes are really easy to make (believe me, I always search easy when it comes to recipes ?) and totally delicious!

Top 7 dinner options with less than 500 calories

1) Cajun shrimp with polenta

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You will need: 

  • ¼ yellow cornmeal
  • 12 large shrimps
  • 1 tablespoon grated Parmesan cheese
  • 2 teaspoons of olive oil
  • 1 garlic clove
  • 1 onion
  • Chill powder
  • Paprika powder
  • 1 green bell pepper
  • ½ cup black beans
  • Polenta

How to prepare:

First you need to pour ¼ cup of yellow cornmeal into ¾ cup of boiling water. Let it cook at low heat for 10 minutes while stirring frequently. Turn off the heat and stir in 1 tablespoon of grated parmesan cheese. Set some polenta aside.  Heat 2 teaspoons of olive oil at low fire in a medium pan. Pour in ½ cup chopped onion, ½ teaspoon chili powder, 1 minced garlic clove and ½ teaspoon paprika for 2 minutes. Add ½ cup of frozen corn, ½ cup black beans and 1 cup of chopped green bell pepper. Let this cook for 6 more minutes. At last, add 12 cooked shrimps and mix until they are warm enough. Serve this over polenta.

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Baked sweet potato with mozzarella and chicken

On my busy days, I like to spend as little time as possible on preparing my food, while still ending up with a healthy meal. A perfect example of such a dinner is this baked dish with chicken, sweet potato and a whole lot of veggies. All you have to do really is cut up all the ingredients and put it into a baking dish. Easy as that! 

Baked sweet potato dish

baked sweet potato

Ingredients (serves 2)

  • 2 Sweet potatoes
  • 1 Zucchini
  • 2 Tomatoes
  • Mozzarella ball
  • Dried basil
  • 1 Big red union
  • 3 Cloves of garlic
  • A few spoons of red pesto
  • 250 Grams chicken breast

Instructions

  1. Cut the sweet potato into thick slices and cook them for about 5 minutes.
  2. Meanwhile, fry the red onion and garlic cloves together in a large saucepan. Then, slice the zucchini into cubes and place them in the pan as well. When everything is cooked through, add the red pesto. The amount of pesto you add, depends on your taste. Personally I used 3 tablespoons.
  3. Cut the chicken into cubes and season it with salt and pepper.
  4. Then, grease the baking dish with olive oil. Place a few slices of sweet potato on the bottom, and place a few spoonfuls of the vegetable mixture above it. Follow up with a few slices of tomato and mozzarella and then another layer of sweet potatoes. In between the layers, you can add the chicken. These will be cooked in the oven. Repeat the layering until all the ingredients are in the dish.
  5. Season the dish with the dried basil, and place the baking dish into the preheated oven for 40 minutes at 200 degrees.

baked sweet potato

This baked sweet potato dish is absolutely my favorite. It’s super simple and also very tasty! It’s also a good recipe to make when you have leftover vegetables from the week to use up. Do you also love easy dishes like this one? Got another one to recommend? 😉

7x The best veggie burgers

Burgers, I love ’em. To be honest, I always make sure to eat at least one burger during my weekends and to serve them with a portion of delicious sweet potato fries with rosemary and thyme. YUM! Only thinking about it makes me hungry already. While you may automatically think beef when I say burgers, I actually don’t use meat every time I make one. There’s no need to when there are so many recipes out there for veggie burgers. Time to share my top 7. Enjoy!

veggie burgers

Source photo: The awesome green

1. Monster vegan burger

This burger isn’t only completely veggie-proof, but it’s also 100% vegan. It can be quite a challenge to create the perfect burger without an egg, but this food blogger has worked it out. This delicious, green burger is a great source of fibres, vitamins and minerals.

veggie burgers

Source photo: Pinch of yum

2. Spicy kale burger

I had no idea that you could make delicious burgers like these out of kale. I have to say that I’m not the biggest kale-fan… But still this recipe caught my attention. It looks delicious and it’s also very simple to make. It’s made out of quinoa, kale, almonds and eggs. Simple as that! 

veggie burgers

Source photo: Faring well

3. Veggie burger with homemade mustard

This burger is gluten-free and it’s also full of vegetables. I absolutely love the combo with the homemade mustard sauce. Are you ready to enter veggie burger heaven? Because that will definitely happen when you taste this big fella.

veggie burgers

Source photo: Minimalist baker

4. Simple falafel burger

If I’d have to name one simple veggie burger to try, it had to be the falafel burger. All you have to do is put the chickpeas, spices, onion and clove of garlic in a blender and mix it until it becomes a nice, soft texture. Bake them in a pan with olive oil and then you have them: your delicious and healthy falafel burgers. The first time I tried to make these, I couldn’t believe it was that simple.

veggie burgers

Source photo: The awesome green

5. Beet burger

This colourful burger is perfect for summer. It’s made out of beets, quinoa, sweet potato and avocado. The dressing consists of lemon, tahini and avocado. That sounds delish! The chef of this recipe prepared the burgers in the oven, but you could easily fry them in a pan as well.

veggie burgers

Source: Peas & Crayons

6. Chipotle pumpkin veggie burger

These incredibly delicious burgers will make everyone happy! They are gluten-free, freezer-friendly and super tasty. Please make these burgers, you’ll thank me later.

veggie burgers

Source photo: Veggies don’t bite

7. Mexican Burger

I’m a sucker for Mexican food. So a vegetarian version of a Mexican burger sounded pretty good to me! These burgers are actually perfect to put on your BBQ. Sometimes the texture of veggie burgers doesn’t always hold up in comparison to beef, but luckily that’s not an issue for this one! I have already saved this recipe because this is the first one I’ll make when the weather starts warming up!

Have you got some epic burger recipes? Please share them in the comments! 

Roasted vegetable and chickpea bowl with cilantro cashew cream

If you’re looking for a healthy but satisfying bowl for dinner, then you have to try this roasted vegetable and chickpea bowl by Erin at Naturally Ella

Here’s what you need

Cashew sauce: 

  • 1 cup cashews, soaked
  • ¼ cup soy sauce
  • 2 teaspoons sriracha
  • 2 teaspoons ginger
  • water, for thinning
  • 1/4 cup cilantro,minced

Veggies:

  • 2 cups sugar snap or snow peas
  • 1-2 large carrots
  • ½ red onion
  • 1/2 tablespoon olive oil
  • 1/4 teaspoon black pepper
  • 1 tablespoon sesame seeds
  • 1 cup chickpeas, drained and rinsed if using canned

Bowl:

  • Grains, for serving
  • Sprouts, for serving

How do we make it?

  1. Place the cashews in a bowl and cover them with water to let it soak for at least 2 hours before preparing the meal.
  2. When the cashews are soaked, remove them and reserve the water. Place the cashews in a food processor or blender combined with soy sauce, sriracha and ginger. Mix it well and add water as you go in order to thin down the mixture. Keep blending until the cashews are smooth. Add in cilantro and pulse until it is incorporated and in small pieces. Taste and adjust the flavors as you desire.
  3. Preheat your oven to 400˚. Cut the carrot and onion into bite sized pieces and toss them in a roasting pan with peas, olive oil, black pepper, and sesame seeds. Roast for 15 minutes then stir in the chickpeas. Roast for another 15-20 minutes until vegetables are tender and the peas are starting to blister.
  4. In a bowl, toss together vegetables, grains, and sprouts. Spoon sauce over bowl and serve. Save extra sauce for later uses.

There you have it! Comment below if you tried the recipe, I want to hear how you enjoyed it! 😀

Two-in-one vegetable lasagna

In my experience and those of my clients, I noticed that it is sometimes pretty difficult to cook for your whole family, boyfriend or friends if you want to watch what you’re eating. 9 out of 10 times, I am eating something different than my boyfriend does at night. Despite that, I always cook with fresh ingredients, even though he doesn’t have to watch what he’s eating. For example, cheese as a topping for a lasagna is possible for him but not for me. 

Therefore, it can sometimes be pretty difficult to cook something that is good and nice for the both of us! Making two meals isn’t quite handy, is it? So that’s why I try to combine my meals by cooking some extra rice or having another sauce. This happened today as well… Two different lasagnas in one casserole. They had the same sauce but a different composition. One lasagna with tomato sauce, vegetables, lasagna leafs, minced meat and cheese, and one healthy version with tomato sauce, cottage cheese and vegetables. A good recommendation!

What do you need for 4 portions (2 portions of normal lasagna – 2 portions of vegetable lasagna)

  • 3 cans of tomatoes (preferably organic)
  • 4 tomatoes
  • 200 gr tomato purée
  • 1 onion
  • 300 gr minced meat
  • Spelt lasagna leafs
  • 2 zucchinis
  • 250 gr cottage cheese
  • Grated cheese
  • Oregano, garlic, salt and pepper spices

How to make it

  • Pre-heat the oven at 190 degrees Celsius.
  • Fry the minced meat with some salt and pepper. Put the meat away in a bin and set it aside.
  • Put the pan back on the fire and put a bit of olive oil in it. Cut the onion in pieces and put them in the pan.
  • Fry the onions and add the tomatoes together with the oregano, garlic, salt and pepper spices.
  • Add the canned tomatoes and leave the mix for 5 minutes.
  • Cut the courgette into thick horizontal stripes so that it has the form of a lasagna leaf.
  • Grab a casserole and grease it with some olive oil.
  • We start with the normal lasagna. Put 2 lasagna leafs on the first half of the casserole.
  • Put 1/2 minced meat on it and 2 slices of courgette. Add 1/4 of the sauce.
  • Again, put two lasagna leafs on the mix with the rest of the minced meat and again add two slices of courgette. Add 1/4 of the sauce. (you now have used half of the tomato sauce.)
  • Add some grated cheese on top of the lasagna.
  • Now it’s the vegetable lasagna’s turn. Add the cottage cheese to the tomato sauce and mix it up.
  • Add 3 courgette leafs on the bottom of the other half of the casserole. Add 1/3 of the sauce.
  • Repeat this 2 more times until there’s no more sauce.
  • Add some oregano spices and put the casserole in the oven for 40 minutes.

Good luck!

Smoked Salmon and Avocado Pizza

I’ve said it once, and I’ll say it again. Avocado works well with anything. In this recipe by CafeDelites, it is put together with smoked salmon on a pizza that will have you drooling. You can choose to prepare the base and eat the smoked salmon and avocado fresh, or you can pop it back into the oven to heat up all the ingredients and get some extra-cheesiness. Your pick. 😉 

Here’s what you need:

  • 4 tablespoons low fat or fat free cream cheese
  • 1 tablespoon fresh dill, finely chopped
  • 1 crushed clove of garlic
  • 1 wholewheat store bought pizza base (prepared), or a flour tortilla
  • 1 tablespoon of garlic olive oil
  • ½ red onion, finely sliced
  • ½ cup light/reduced fat grated mozzarella cheese
  • 100g smoked salmon
  • ½ an avocado, sliced thinly
  • a handful of fresh baby rocket/arugula
  • Lemon Pepper
  • ½ cup (optional) light/reduced fat grated mozzarella cheese

How to make it:

  1. First, preheat your oven to 200C | 390F.
  2. In a small bowl, combine the cream cheese with the dill and the crushed garlic. Mix well.
  3. Drizzle the olive oil onto the pizza base and spread with the cream cheese mixture. Top with the onion rings and the mozzarella cheese and bake in the oven for 10 minutes or until the mozzarella has melted through.
  4. Remove from oven; top with the salmon and avocado slices and rocket/arugula leaves. Sprinkle with lemon pepper and serve, or top with the (extra) cheese and place back into the oven to warm the avocado and salmon through.

Special thanks to CafeDelights for sharing this one. Have you tried this recipe out? Leave your comments below on how it went. Happy cooking!

Vegetarian stir fry with an insane amount of veggies

I always find it really odd when people say that they find it difficult to cook. I mean, it’s not like it’s rocket science or anything? Of course there are different levels to how ‘culinary’ or fancy a dish is, but everyone should still be able to put together an easy supper for themselves. I’m not exactly a kitchen princess, but usually I just throw everything together that I like. Sometimes the combination ends up being  magical, other times I would not even feed it to my cat. Anyway, recently I once again had a magical combination, which I wanna share with you. I hope you’ll enjoy it as much as I did!

The recipe for this vegetarian stir fry is for six people, but if you make it with someone else (partner or BFFF), you’ll both also have two prepped dinners for upcoming days.

Ingredients

  • 75 grams quinoa
  • 75 grams brown rice
  • 200 grams pumpkin cubes (I recommend frozen pumpkin cubes)
  • 160 grams lentils (can)
  • 160 grams corn (can)
  • 150 grams cherry tomatoes
  • 1 zucchini
  • 1 bag of stir fried vegetables with mushrooms
  • 360 grams spicy seasoned tofu (cubes)
  • 100 grams feta cheese
  • fresh spinach leaves (amount to taste)
  • hand full of pumpkin and sunflower seeds
  • 1 vegetable stock cube
  • pepper, salt, garlic (2 cloves), pepper powder

Instructions

  1. Cut all ingredients in small chunks / pieces so that they are easy to stir-fry
  2. Cook the quinoa as directed on the package and add a vegetable stock cube for flavor.
  3. Fry the diced zucchini along with the cloves of garlic. After about two minutes, add the stir fry vegetables with mushrooms.
  4. Add the (frozen) pumpkin cubes to the ingredients above, as soon as these have shrunken a bit in the wok.
  5. Add the lentils and corn to the vegetables once the pumpkin is a little softer. Season with pepper, salt and paprika.
  6. Bake the tofu in a separate pan and add the rice / quinoa once it’s cooked.
  7. Add the halved cherry tomatoes to the vegetables in the wok.
  8. Now take a big salad bowl and add the vegetables, rice with tofu and stir everything together well.
  9. Cut the feta into small pieces and mix it together with the fresh spinach into the rice and vegetables.
  10. Garnish with sunflower and pumpkin seeds.

If this isn’t a royal meal, I don’t know what is! At least you don’t have to think about food prepping the next two days. Plus, your body will probably get a vitamin overdose because of all the veggies in this meal. If you have a magical combination that exceeds the one above, please share it in the comments below. I’m not afraid of a little healthy competition;)

FYI: If you feel like soup this week, this creamy carrot pumpkin soup is highly recommended! 

Creamy mango curry with chicken

Our Fitgirlcode Guide Girls can’t get enough of this: creamy mango curry with chicken. It is one of the favorite recipes in the guide. So, we’re sharing this recipe for the girls who are still wondering: “do I start the guide or not?”. Believe me, once you taste this, you’ll be dying for more! Luckily, that’s possible if you follow the nutrition plan in our guide, since you’ll never be hungry! Everyday you’ll be eating somewhere between 1800 and 1900 calories that you divide over 3 meals and 3 snacks. So you’ll be eating well throughout the whole day. Above all, these are easy peasy recipes. You don’t need to spend hours in the kitchen cooking and you can get all the ingredients at any supermarket. No fancy natural shops or super rare ingredients necessary. 

Ingredients (1 person)

  • 75 grams of brown rice
  • 100g cut chicken breast
  • 75 grams of yellow pepper
  • 35 g onion
  • 30 grams of dairy spread light
  • 1/2 mango
  • 1 tsp coconut oil
  • 1 tsp curry powder
  • pepper and salt

Directions

  1. Cook the rice as directed by the packaging
  2. Heat the coconut oil in a pan and chop the chicken breast. Cook the chicken with the curry powder
  3. Add the pepper and onion
  4. Finally, add the vegetables, mango and light cream cheese to the pan
  5. Leave the pan to stand until the cream cheese begins to melt.

If you prefer to have a curry sauce, you can add some water or coconut milk until it reaches your desired thickness.

kcal 392 | koolhydraten 50 | vetten 8 | eiwitten 39

I follow the Fitgirlcode Guide myself, so if you have any questions or if you’re wondering if this is something for you, then shoot me a message on Instagram at annageertje_fitgirlcode. You still have the chance to get the guide with the early bird price of $19.95, so don’t wait till it’s too late!

Photo credits: Susan van Esch (one of our awesome Fitgirlcode Guide girls)

Green Hulk Soup

Today, I’d like to share my Green Hulk soup recipe with you all. It’s a super easy and tasty soup, full of vitamins, fiber and flavor. It is so  delicious that people will think you spent a century in the kitchen  cooking it. But psssst, don’t let them know: this soup can be made from scratch in 15 minutes.

Necessary kitchen appliances

Ingredients (4-6 portions)

  • 400 grams fresh spinach
  • 200 grams fresh green peas
  • 1 liter bouillon of your choice (I love the chicken bouillon)
  • 2 spring onions, chopped
  • 1 clove of garlic, cut
  • 1 tablespoon of oil (for example, coconut oil)
  • 100 ml (unsweetened) almond milk
  • a handful of fresh parsley
  • Optional: a mixture of nuts and seeds, and extra spring onion to garnish

Preparation Instructions

  1. Cook the spring onion in the oil for 3 minutes. Add the garlic and cook for a short while.
  2. Add the peas and the bouillon. Cook on low for 12 minutes, until the peas are soft.
  3. Add all the spinach (in portions), the parsley, and lastly, the almond milk.
  4. Use your blender or hand blender to mix everything together.

Extra tip

  1. Garnish the soup with extra parsley, seeds, and/or nuts. This makes it look really good, and gives some extra nutritional value to the soup!

It is so easy to get this soup ready for your dinner table. Will you try it out? Don’t forget to share your picture via Instagram and tag me,(@fitgirlroos), I’d really enjoy that!

 

5 Easy and delicious mealprep recipes

Mealprepping. The saving grace for many Fit Girls dealing with the chaos of everyday life. Once a week, all the pots and pans are being taken out of the cupboard to prepare a multitude of Tupperware cases filled with chicken, rice and veggies for the days to come. This is ideal, because you’ll be ensured healthy food for an entire week! But, there is only one little issue: it’s not that easy or sustainable to eat the same meal twice a day.  But, no worries! Especially for you, I’ve gathered my 5 favorite mealprep recipes.  Say bye bye to the rut and hello to healthy and delicious meals!

Tuna for the win!

Tuna is easy, fast, macro-friendly, and most of all, a tasty source of protein; that’s already reason enough to try out this salad!

For this meal you need: 1 handful of mâche (salad), 1/2 can tuna (in water), 50g olives, 10 sundried tomatoes, 100g cherry tomatoes, 100g cucumber (get rid of the seeds), 15g roasted pine nuts, 1/2 red onion, 100g cooked brown rice, fresh parsley and fresh chive. Cut all the ingredients into parts and mix them well: tadaa, a lovely fresh tuna salad.

(431 calories. 49 carbs/13 fat/26 protein)

 

mealprep recipes

 

Oh my Thai!

A meal with beef, do I need to say more!? Watch out that you don’t eat your Tupperware too! 😉

For this meal you need: about 100g beef, 100g cooked rice noodles, a handful of mâche, 1/2 red onion, 15g roasted cashews, 50g shortly cooked bean sprouts, 100g steamed green beans, 1/2 red pepper, fresh coriander, 50g corn and for the marinade 2 tblsp sweet soy sauce, garlic powder and chili powder. Marinade the beef and leave it in a bowl while you cut and prepare the other ingredients. Grill the beef as you prefer. Mix all the ingredients and you’re DONE!

(622 calories. 61 carbs/19 fat/48 protein)

mealprep recipes

 

Winner, winner, chicken dinner!

A meal with chicken, but then with a twist!

For this meal you need: 80g cooked quinoa, 100g diced chicken filet, 100g cucumber (get rid of the seeds), 50g corn, 50g olives, 10 sundried tomatoes, 1/2 red onion, 50g red bell pepper, fresh parsley, fresh basil, 15g grated parmesan cheese, and 25g spicy chicken spices. Mix it together and done!

(617 calories. 54 carbs/18 fat/47 protein)

mealprep recipes

For the love of PASTA!

Zuchetti, the perfect calorie-friendly solution for pasta-loving Fit Girls. You can vary endlessly with this meal: you can make it with tuna, soy meat or make a pasta pesto! Make the strands of zucchini, sweet potato, cucumber or carrot – that way you can save some calories for dessert.

What do you need to make the meal in the picture? 2 cloves of garlic, 1 big red onion, 6 big tomatoes, 1 bell pepper, 150g minced chicken, 1/2 zucchini, 15g grated Parmesan cheese, 15g roasted pine nuts, Italian spices, sea salt, pepper, and fresh basil.

First make the sauce. Briefly cook the garlic and onion and in the meantime, cut the tomatoes and bell pepper into big pieces. Add these, together with some Italian spices, to the pan and cook until they become a bit softer. Add some water so it can simmer for a bit. If you want a thinner sauce, you could puree it with a mixer. Add some salt and pepper to taste. Put the sauce aside and cook the minced chicken. When it’s done, add the sauce and let it all simmer for a bit. In the meantime, make the zucchini strand with the Spirelli (a must-have kitchen tool for every Fit Girl) and put these in your mealprep box. Let the cooked mixture cool down a bit and then put it on the zucchini strands in the box. Top it off with some Parmesan cheese and pine nuts and your Italian meal is done!

(430 calories. 23 carbs/12 fat/32 protein)

mealprep recipes

An oldie but a goodie: Ceasar salad!

We all know this old-timer: the Caesar salad. Macro-friendly, super fast and always delicious!

This is what you need: 100g smoked chicken, a handful of salad, 100g cucumber (get rid of the seeds), 50g cherry tomatoes, 50g corn, 50g croutons, 1 cooked egg, fresh chive and parsley. Cut and mix all the ingredients and your mealprep is done!

(291 calories. 19 carbs/9 fat/32 protein)

mealprep recipes

 

Are you Fit Girls joining in the mealprep madness? Tag your photos on Instagram with the hashtag #fitgirlcodemealprep! For more recipe ideas, check out my Instagram acount!

Healthy soy sauce noodles

As you all know, I’d prefer not to talk about calories. Today, I am going to do this since I want to make clear how you can easily change your meals into a much healthier dish. The most used and standard version are the wheat noodles of 650 kcal. The identical dish that I made for you today (and tastes just as good) contains only 400 kcal and I’ve only changed one product! Yep, it’s as easy as that to get some healthy soy sauce noodles.

Nowadays, this meal is my number one dish since it is very easy to variate with vegetables and all kinds of meat! For example, slices of beef, shrimps and even pieces of egg (for a vegetarian meal). Well, how to make this delicious, but especially easy recipe?

What do you need for 1 portion?

– 400 gr of wok vegetables
– 150 gr of chicken
– 1 tbsp of soy sauce
– 1 tbsp of sweet soy sauce
– 1 clove garlic
– Lime juice
– Salt & pepper
– 100 gr calorie free noodles

How to make it?

–  Cut the chicken and bake it for 5 minutes in a wok together with 1 squeezed clove of garlic and salt and pepper.
–  Add the wok vegetables to the sliced chicken and wok for another 5 minutes until both are overly cooked.
–  Add the noodles together with the ketjap, soy and lime juice.

Enjoy your delicious Asian meal!

Healthy lasagna with grilled eggplant

I’m a sucker for Italian food. When a date recently asked me how often I ate pasta, I said “well actually, never!” He thought that was really odd, but I explained that I looked quite differently when I ate pasta 5 times a week. 

I always have to go for a second round when I eat pasta, and I’d preferably eat it with a parmesan cheese-sauce which you make with fresh whipped cream. And then also extra parmesan of course, because that’s an instant happy-maker. But to keep my nice figure, I almost always replace my pasta with zucchini strands, which you can make very easily with a spirelli. Delicious! But today I’m sharing my healthy lasagna with grilled eggplant with you. Eggplant has a soft texture and is a very tasteful meat replacer.

Ingrediënts for 2 people:

  • 1 eggplant
  • 1 zucchini
  • Some mushrooms
  • 1 onion
  • Organic tomato sauce
  • Quark
  • (fresh) basil
  • Old cheese (or goat cheese for an even healthier version)

Instructions:

healthy lasagna

  1. Pre-heat the oven on 200 degrees Celsius.
  2. Cut the eggplant vertically in slices of 1cm thick. Grill them in a grill machine, in the oven or in the pan. These are going to be your healthy lasagne sheets.
  3. Cut the other veggies in small pieces and cook them until ready. Add the tomato sauce and stir well. Turn off the heat and mix the fresh basil in it.
  4. Put some slices of the grilled eggplant in an oven dish and put 1/3 of the sauce over it.
  5. Mix it with some spoonfuls of quark, or some of the cheese.
  6. Put another layer of eggplant on this, and on top of that another layer of the sauce. Continue till everything’s in the oven dish. It doesn’t matter if you end with the sauce or the eggplant.
  7. Cover the upper layer with (goat)cheese and put the dish in the oven for 20-25 minutes until the cheese is melted and crispy! You don’t have to put it in any longer, because your other ingredients are already done.

It’s a little bit different from regular lasagna, but so delicious! You can serve a simple salad of tomatoes, lettuce and olives on the side. Follow me on Instagram for more food inspiration! Bon appetit!

Healthy Fish Fingers

It’s time for some delicious fingerfood! This week I have made no less than some super easy and healthy fish fingers. Which even I, being not much of a fish fanatic, absolutely LOVE them!!

The frozen fish fingers from the supermarket do not define my idea of healthy food, but Oh Boy do I love them… This is why I started my quest to find a healthy version of it! This recipe was my first try, but it tasted surprisingly good so I really had to share it with you guys. You can really taste the fresh fish and the crust is nice and crispy. Add a bit of salt and squeezed lemon juice and you have a perfect, healthy and delicious meal!

P.S. Also a perfect dish for kids! No cutlery needed. They will love it 😉

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So here’s what you’ll need to do:

Ingredients (1 portion)

  • 150gr cod
  • 1 egg
  • 30g shredded coconut
  • Dill
  • Onion powder
  • Garlic powder
  • Paprika powder
  • Lemon juice

For the Dipping Sauce

  • 2 tbsp (0%) quark
  • 2 tbsp mustard
  • 1 tsp curry
  • 1 tbsp olive oil
  • Lemon juice
  • 1 tsp honey

Cooking instructions:

  1. Pre-heat the oven to 230 degrees Celsius.
  2. Cut the cod into pieces of about 4 cm. Season with salt, pepper, lemon juice, garlic powder, onion powder, paprika powder and dill.
  3. Get two plates: one with a beaten egg and the other with the shredded coconut. Then dip the pieces of fish firstly in the egg and then in the shredded coconut. Place them on a lined baking tray and sprinkle with a bit of olive oil.
  4. Place tray in the oven for about 10 minutes. When you’re about 5 minutes through, flip the fish fingers to bake the other side.
  5. Mix all the ingredients for the sauce together. Season with salt, pepper and dill if needed.

 

Now time to enjoy! 😉 Eet smakelijk Fit Girls. Be sure to follow me on my BlogFacebook and Instagram for more delicious and healthy recipes!

Amaranth salad with swiss chard avocado and cilantro

Have you ever tried amaranth? You should! This super healthy seed (it’s not a grain) has a nice nutty flavour and it’s consistency is a bit like mini couscous. Not sure how what to eat it with? Here is an  amaranth salad with swiss chard, avocado and cilantro for you to try it out.

Amaranth
Like quinoa, amaranth is not technically a grain but is the seed of the amaranth plant. One plant can produce up to 500,000 seeds. This ‘super seed’ doesn’t contain any gluten, which makes it a great choice for people who are celiac or gluten intolerant and an excellent way to boost the nutritional power of gluten-free recipes. Most grains like wheat are short on lysine, an amino acid, but that’s not the case for amaranth. This makes amaranth a complete protein because it contains all the essential amino acids. Amaranth’s protein content is about 13 percent, or 26 grams per cup, which is much higher than most other grains. To compare, a cup of long-grain white rice has just 13 grams of protein. (source)

 

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This salad is inspired by guacamole: the combination of avocado, cilantro, red onion and lime juice always works well. The flavor of swiss chard is somewhat like a mix between baby spinach and purslane.

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What do you need for one portion?

  • 1 portion of amaranth (about 75 grams)
  • 1 handful purslane
  • 1 handful chopped cilantro
  • 1 avocado in pieces
  • ½ red onion in pieces
  • the juice of 1 lime
  • 1 tbsp olive oil
  • pepper and salt

Cook the amaranth (check the package for instructions) and mix it with the olive oil and lime juice. Let it cool down for 10 minutes and stir it a couple of times. Now add the purslane, cilantro, avocado and red onion and mix. Sprinkle a bit of olive oil, pepper and salt on top.

 

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Looking for more inspiration? Follow me on Instagram.

 

Delicious chicken celery salad

We all know the famous Waldorf salad… Traditionally made with chicken, walnuts, apple, celery and mayonnaise. Mmmm, it’s one of my favorites! Since I don’t eat mayonnaise anymore, (as always) I’ve chosen to make an alternative… A healthy and delicious chicken celery salad! And I hope you guys will believe me when I say that this salad tastes even better than the original Waldorf salad!

Tip: I always bake enough chicken for 2 days. That way, I can enjoy this salad again the next day!

Delicious chicken celery salad for 2 portions:

  • 300 gr. chicken filet
  • 1 banana
  • 5 celery stalks
  • Roughly crushed walnuts
  • 2 tbsp quark
  • Salt, pepper and garlic spices
  • Optional: pieces of pineapple

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How to do it:

  • Bake the chicken with some garlic, salt and pepper spices
  • Cut the celery and the banana into pieces
  • Cut the chicken into slices and add the celery and the banana
  • Add the walnuts and quark and mix
  • Taste if the dish needs some more spices like salt, pepper and garlic
  • Serve and enjoy!

This delicious chicken celery salad can also be served as a appetizer, a small bite or a sidedish with a BBQ.

See you next week!

Lisa (Inlovewithhealth)

The perfect post work out salad

One and a half hour before my workouts I try not to eat anything, maybe a banana or half a raw energy bar at most. My body simply does not agree with me if I eat a whole meal before a run, swim, crossfit session or hot yoga class. I get slower, nauseous and it even makes me grumpy (because I don’t perform as well as I could).

So after a workout, I’m slightly starved and hungry for a big salad. One of those filling chewy ones, that takes ages to finish, with lot’s of vitamins, fibre & protein. I made this salad with random ingredients I had at home – which are often the best new recipes.

What do you need for one big bowl?

  • 2 handfuls baby spinach
  • 1 handful watercress
  • 1/2 handful sprouts
  • 1 avocado in pieces
  • 1/2 chopped red pepper
  • 2 tbs chopped cilantro
  • 150 gr smoked chicken breast in pieces
  • 3 tbs cottage cheese
  • 200 gr chickpeas
  • 3 el Tess Organic Sweet & Spicy Pompoenies or mixed nuts and spices
    (pumpkin seeds, sunflower seeds, coconut oil palmsugar, ginger, kurkuma)
  • Dressing: 2 tbs coconut & the juice of 1 lime

How to prepare
Really simple. Just combine all the ingredients in a bowl and stir it gently. That’s it! Enjoy

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Do you need more post workout meal inspiration? Follow me on Instagram!

Healthy Pumpkin Pizza

This recipe is a big success for all the fast-food lovers among us! From now on this healthy and delicious pizza is your new friend. Although I love cooking, it’s sometimes nice to be able  to make a quick easy dish and not have to to spend hours in the kitchen.  Especially when I’m very busy and there’s still a pile of work to do I prefer to make an easy but delicious dish. That’s why this dish is a real winner! 

I chose pumpkin for the topping of this specific recipe but you can choose absolutely any topping that you like! You can use carrot, broccoli, tuna, chicken… anything is possible. Be creative!

healthy pumpkin pizza

HOW TO MAKE THIS HEALTHY PUMPKIN PIZZA

Ingredients

  • 50 gr oatmeal
  • 50 ml water
  • 200 gr pumpkin
  • 1 tomato
  • 1 slice of ham
  • oregano
  • onion powder

Instructions

  1. Preheat the oven to 200 degrees and line a baking tray with baking paper.
  2. Put the oatmeal, water, herbs, salt and pepper in a bowl and mix until you have a sticky dough. If it is still too thick then add a little bit more water.
  3. Divide the dough on the baking tray and flatten until you get a nice round crust of about ½ cm thick.
  4. Put in the oven for 30 minutes.
  5. Bring a pan of water to the boil. Peel the pumpkin (if necessary) and cut into cubes of about 3 cm.
  6. Cook the pumpkin with salt for about 25 minutes until cooked through then drain and mash.
  7. Bake in another pan the ham until crispy.
  8. If the crust is done, divide the mashed pumpkin over it. Finish it with some finely sliced tomato, ham and salt and pepper.

What is your favourite healthy pizza topping? For more healthy recipes go to my blog www.inlovewithhealth.com and follow me on my social media to see more pictures of my delicious dishes!