Creamy chicken and walnut lunch wraps

love wraps. I often eat them for breakfast, lunch and dinner. The opportunities are endless and that’s why I love them so much. For lunch I like to prepare a salad then use that as a filling for my wraps. This tasty salad with walnut, smoked chicken and apple is one of my absolute faves to add to a wrap! Yum!

 Chicken and walnut lunch wraps

chicken and walnut lunch wraps


  • Whole-wheat wraps
  • Smoked chicken
  • Rocket salad
  • Granny smith apple
  • 2 tbsp yoghurt mayonnaise
  • 2 tbsp crème fraîche
  • a Handful of walnuts


  1. Cut the chicken and apple into small strips.
  2. Crunch the walnuts with a kitchen machine/food processor or use your hands.
  3. Put the yoghurt mayonnaise, crème fraîche, smoked chicken and apple into one bowl. Voila, that’s the filling!
  4. Add your filling to your wraps then add some rocket salad.

And now it’s time to eat the most delicious chicken and walnut lunch wraps you have ever tasted. You could also add some celery or even raisins to make it more like a Waldorf salad. Enjoy! 

Healthy egg salad with avocado

Are you guys also fed up with the to-go salads from the grocery store? I really prefer to make my own salads so I at least know what kind of ingredients are in there! I’m really happy to share this recipe for a healthy egg salad from (sports)model Elze-Mieke, it’s finger-licking good! No additives, a smooth, light taste and delicious on a slice of bread for lunch or a snack. Are you Fit Girls going to try it out?

Healthy egg salad with avocado


  • 2 slices of bread of your choice
  • 2 eggs
  • 1 ripe avocado
  • 2 branches of fresh dill
  • ½ celery
  • 1 tbsp mayonnaise
  • 1 tsp apple vinegar
  • 1 tbsp Greek yoghurt
  • black pepper
  • Himalayan salt



  1. Boil the eggs for 7 minutes to ensure they are fully hard boiled eggs.
  2. In the meantime, roast the sunflower and pumpkin seeds in a small frying pan. They are done when the sunflower seeds turn light brown. Put them on a plate to cool down.
  3. Remove the eggs from the stove, peel the shell off, cut into pieces and let it cool down on a plate. It is important that they have really cooled down before you put them in the salad as hot eggs with the rest of the ingredients does not taste very good.
  4. Peel the avocado and cut it in pieces.
  5. Cut the fresh dill in little pieces.
  6. Cut the celery in little pieces.
  7. Put the eggs, avocado, dill, celery, mayonnaise, cider vinegar, Greek yoghurt, pepper and salt in a glass bowl.
  8. Take two slices of bread and put a good amount of salad on it. I always choose for a hearty bread filled with seeds from the bakery.
  9. Garnish it with some alfalfa, arugula, cress, roasted sunflower and pumpkin seeds, dried flowers, black pepper and Himalayan salt.

The toppings are optional, you can choose whatever you like, but I love these simply because it looks pretty!

Take a look at for more delicious recipes.

Delicious buckwheat pancakes

(Sports)model Elze-Mieke shares her delicious buckwheat pancake recipe with us today! Healthy, easy-peasy to make,  and the perfect meal if you don’t feel like spending a lot of time in the kitchen. You can have it for breakfast, lunch or as a snack! Mmm… delish!

Ingredients(6 buckwheat pancakes):


  1. Mix the buckwheat flour with a small pinch of salt in a bowl.
  2. Add the egg and mix together.
  3. Add the soy milk and whip it up until the batter becomes smooth.
  4. At the very last moment, add the baking soda to the batter and mix it well.
  5. Put a small pan on the stove on a little less than medium heat and add a some coconut oil to it.
  6. Pour a small amount of batter into the centre of the frying pan and fry it until the pancake starts to solidify on top and then flip it over to cook the other side.
  7. Make all the six pancakes like this. Don’t forget to put coconut oil in the pan for each pancake.

Try serving it with some honey and fruit!

Take a look at for more delicious recipes like this one. 

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.

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)



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.


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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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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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



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


  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 and follow me on my social media to see more pictures of my delicious dishes!

Classic goat cheese salad with honey and pear

I’ve never been a fan of cheese really. But lately, I just. can’t. get. enough. of. goat. cheese.! I’ve been experimenting a lot with it, making loads of salads (it just goes with everything!) and then I made this one which was too good not to share.

Honey, pear and goat cheese are a classic combo for a good reason. Add some pecans and dried cranberries and it almost can’t get any better. Try it yourself!

To make this classic goat cheese salad with honey and pear for 2 persons, you’ll need:

  • 2 big handfuls of mixed greens
  • 120 g mixed grains
  • about 120 g of goat cheese
  • handful of pecans
  • small handful of dried cranberries
  • 1 cucumber
  • 1 large red onion
  • 1 large ripe pear
  • a few thyme twigs
  • bit of olive oil
  • 1 tsp cinnamon
  • 2 tbsp honey
  • some sea salt


Now what?

Cook the mixed grains. Chop up the red onion and fry it in a little bit of olive oil. Turn the heat low, add the pear (chopped), some whole thyme twigs and also some tops of the thyme twigs, and let it simmer. In the mean while, put the mixed greens, cucumber (chopped into little bits) and the mixed grains in a bowl and gently toss it. As soon as the pear goes a bit softer, add the cinnamon and a tiny bit of sea salt, and when it’s ready to take off the heat, add the honey and stir. Take out the whole thyme twigs. Add it to the salad bowl, followed by the pecans, dried cranberries and most importantly, the goat cheese. Et voilà! Enjoy 🙂

Courgetti with avocado pesto

A few weeks ago, I made a delicious raw dish during the after-tox from sapje and I promised that I would share this with you girls. I made a raw vegan pasta from courgette and avocado which tasted oh so good. 


Courgette is one of my favourite vegetables – you can add it to any dish, they are cheap and always in season. In stead of pastas loaded with gluten, we can use this delicious vegetable instead. All you need is the courgette and a vegetable spiraliser. And that’s how you make courgetti, a fresh, raw, vegan, gluten-free pasta that you can make with any sauce you like, perfect for the summer.

avocado pesto

The sauce that I made for this recipe is an avocado pesto. You really want a rich and creamy texture so a ripe avocado would be perfect for this recipe. As you might read somewhere else, avocados are filled with good fats that fit perfectly in our healthy lifestyle.



  • 1/2 courgette
  • 1 avocado
  • 1/2 lime
  • 1 clove garlic
  • 5-8 leaves of basil
  • a drizzle of olive oil
  • a hand-full of cherry tomatoes
  • 1tbs pinenuts
  • salt and pepper

Kitchen tools:

  • vegetable spiraliser
  • food processor / chopper



  1. Use the foodprocessor to chop the garlic and basil fine.
  2. Cut the avocado in two and remove the seed. Use a spoon to remove the avocado and add this to the garlic and basil.
  3. Add the lime juice and a drizzle of olive oil to the foodprocessor and bring to a creamy consistency.
  4. Season with salt and pepper
  5. Make the courgetti. Use the spiraliser to cut the courgette into long, thin slices.
  6. In a bowl, mix together the avocado pesto and the courgetti.
  7. Cut the cherry tomatoes in 4 and add these to the pasta.
  8. Serve on a plate and top off with some pinenuts.


I really like this cold and fresh pasta dish and love to have it for lunch. You can always play around with the recipe and add any other ingredient you like. I once added some spinach leaves to the pesto and this tasted really good. Try this courgetti with avocado pesto and show me your creation. Don’t forget to tag me @libertysuares and use #FITGIRLCODE so we can see your pictures.



Healthy Watermelon Salad

If you think that salads are only made of veggies… You are wrong!!! Try to use fruit in your salads more often! For example this delicious salad with watermelon. It so fresh and sweet and tasty… Yum! And you only need a few ingredients to make it!

Did you know watermelon is related to the cucumber!? And watermelon… what’s in the name… consists of 95% water. Moreover, it’s not only a water bomb, but it’s also rich in iron, potassium and vitamin C. Watermelons really are great because they are low in calories and you will leave you feeling full after eating it.




  • 400 gr watermelon
  • 1 tbsp almonds
  • 1 red onion
  • fresh mint
  • 1 tsp honey
  • ½ lemon (juice)
  • 1 tsp olive oil


1. Cut the watermelon into cubes and put them in a bowl.

2. Cut the onion into rings and add them to the bowl.

3. Make the dressing from finely chopped mint, lemon juice, honey and olive oil.

4. Stir the dressing through the melon cubes.

5. Finish it off with some fresh mint and chopped almonds.


P.S. You can also eat the seeds! Did you know that they consist of 35% protein and are rich in vitamins and minerals!? If you’re looking for more meal ideas this week, go to for lots of healthy recipes!

Veggie summer rolls

During the summer I don’t like to stay in the kitchen for too long. I like to eat fresh dishes that contain lots of veggies. I absolutely love these healthy veggie summer rolls, they taste delicious and are also great to bring with you for lunch at work or school.

What you need for veggie summer rolls : 

  • 8 rice papers
  • 100 g bean sprouts
  • 150 g carrots
  • 2 tbsp soy sauce
  • ½ red bell pepper
  • 100 g sugar snaps
  • 50 g peanuts
  • 1 small onion (finely chopped)
  • 80 ml chili sauce
  • 1 lime (juice)



The dip:

Mince 30 g peanuts and place with the onion in a bowl. Add the chili sauce and lime juice. Stir well.

The veggie rolls:

Pour boiled water over the bean sprouts and rinse cold after. Grate the carrots. Place in a bowl and stir in the soy sauce. Cut the sugar snaps lengthwise into strips. Cook them for 1 minute in boiling water. Drain and rinse cold. Fill a deep plate with lukewarm water. Soak the rice papers for 20 seconds. Place in the middle of each rice paper a little bit of the bean sprouts, sliced sugar snaps, bell pepper, grated carrots and some peanuts. Place the bottom of the rice paper over the filling, then fold the sides in and roll up. Serve with dip. Enjoy your veggie summer rolls!



Fit Girl Iris’ Delicious Pumpkin – Carrot Soup, with a little extra.

Sundays are soupdays at my house. No matter the season or the reason one of my favorite soups is my homemade: Pumpkin – Carrot soup.  I’m going to share with you how to make this highly classified  top secret #tasty #heartwarming #easy #healthy #winnerssoup 🙂

All you need for this  quickfix


  • A pumpkin
  • A big carrot
  • 2L (boiled water)
  • 2 Vegetable soup stock
  • 1 chili (that’s the little umph a.k.a. extra)
  • 1 onion
  • 1 garlic clove
  • Basil (if you want to)
  • 3 tablespoons of olive oil
  • A good knife (cleaver)

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Easy Balsamic Chicken Toastie

When you’re craving a warm and filling toastie, make it worth your while with this Easy Balsamic Chicken Toastie. The combination of ingredients provide a flavourful meal that is balanced to healthily satisfy a craving for a hearty lunch! 


(for 2 people)

  • 125g chicken breast
  • 50g of goat cheese
  • 50ml of balsamic vinegar
  • 1 small garlic clove
  • 75g of rocket leaves
  • 4 drained and chopped oil packed sun dried tomatoes
  • 1/4 sliced red onion
  • 4 slices of wholegrain bread


1. Combine vinegar and minced garlic with salt and pepper add chicken, cover and refrigerate. Marinate for at least 4 hours or overnight.

2. Preheat the grill.

3. Remove the chicken from the marinade and place on the grill for 4 minutes per side, or until the juices run clear. Remove the chicken and set aside.

4. Gently grill red onion until slightly browning around 1 minute. Slice chicken into strips.

5. Build your sandwich. Spread goat’s cheese evenly between the four slices of bread then top with sliced chicken, rocket and sun dried tomatoes.

6. Place assembled sandwiches back under the grill until cheese has melted and bread is lightly toasted (around 2 minutes each side).

7. Remove from the grill and enjoy!


There’s no need to rush to start eating this toastie straight out of the grill as it might be too hot. But don’t worry, it tastes just as good when it really cools down. I would know as I spent some time taking pictures of my cooked toastie just for you Fit Girls and it tasted awesome! 

Summertime couscous salad

This couscous salad is both fresh and filling and is as healthy as can be! It’s a really good recipe to make a huge batch of which you can then eat for multiple meals. Yum!


  • couscous
  • tofu
  • chickpeas
  • cucumber
  • red bell pepper
  • juice of one lemon
  • cumin (powder form)
  • salt, black pepper and cayenne pepper if you like it hot
  • coconut oil (extra virgin olive oil works too!)
  • optional to garnish: rucola, sprouts


Preparation (3 minutes)

  1. Prepare couscous according to package instructions, set aside and let cool.
  2. Peel and chop cucumber into small pieces, chop bell pepper into small pieces.
  3. Drain canned chickpeas.

Tofu (10-15 minutes)

  1. Slice the tofu into long, thin pieces
  2. Wrap tofu in a paper towel and place it on a plate. Put another plate on top of it and then place something heavy on that plate to then let it sit for 5-10 minutes (the goal is to get as much moisture out of the tofu as possible).
  3. Chop the tofu into bite-sized rectangular blocks.
  4. Heat up 1 tablespoon of coconut oil over medium heat in a pan and sprinkle a generous layer of cumin, salt, black pepper and cayenne pepper to taste.
  5. Place the tofu blocks in the pan and let them cook for about 4 minutes on each side. The tofu should take on the color of the cumin (light brown). You know the blocks are fried to perfection when each side is slightly crunchy.

Assembling the salad (1 minute)

  1. Mix tofu, bell pepper, cucumber, chickpeas and couscous.
  2. Drizzle lemon juice and add zest over mixture.
  3. Season with additional salt and black pepper.
  4. Garnish with rucola and sprouts as desired.
  5. Your summertime couscous salad is ready to be devoured!

Healthy Shrimp Nuggets

We all know the standard chicken nuggets, chicken fingers, fish fingers or whatever you want to call them. In any shape or form they are a fat deep fried bite, with all kinds of additives and even added sugar. In one word, a DISASTER!!

This kind of fast food really doesn’t do anything good for your body! But it’s way to easy to make healthy versions of these snacks, so why don’t we eat them healthy!? You can make these healthy shrimp nuggets in no time at all, so jump into your kitchen and to make this delicious recipe! These nuggets of shrimps are super healthy and extremely tasty. Oh and that dip?… HEAVENLY! I love healthy fast food.


How to make these Healthy Shrimp Nuggets

Ingredients (1 portion)

  • 100 gr shrimps (with tail)
  • 30 gr grated coconut
  • 1 egg white
  • curry powder
  • garlic powder


  • 2 tbsp quark
  • 1 tbsp mustard
  • 1 tsp honey
  • 2 tsp chia seeds

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Spring roll sushi with broccoli sprouts

We love light and easy meals that don’t take much preparation time! This spring roll sushi with broccoli sprouts is the perfect light snack for any party, a delicious lunch or even the most amazing dinner. It really doesn’t get much healthier than this! Plus, they look really nice, so if you’re looking to impress someone, this recipe is perfect 😉 Now without further due: here’s how to make them!


  • 10 rice paper rolls
  • 1 avocado
  • 1 large carrot
  • 1 red bell pepper
  • ½ cucumber
  • 2 cups of broccoli sprouts
  • Soy sauce for dipping

I usually don’t eat broccoli sprouts very much, but after a little bit of research I found out these tiny babies are so good for your health! Just 10 grams of broccoli sprouts equals the same amount of anti-oxidants as 300 to 500 grams of regular broccoli. Talking about superfood! This anti-oxidant helps your body to strenghten your immune system. Next to that, it also contains a high dose of vitamin C and E. So be sure to try them out, they have so many benefits for your health ánd they are really tasty!


  1. First, peal the carrot and cut up all the veggies into sticks, including the avocado.
  2. To make the rolls, simply place the rice paper into a bowl of warm water for 2 seconds then allow to soften for another few seconds.
  3. Once soft, place the veggie sticks in the middle and place a small hand of broccoli bean sprouts over them
  4. Fold both the left and right sides of the paper over and then roll.
  5. Continue to do this for all 10 rice papers.
  6. Cut them carefully in the middle and there you have your spring roll sushi!

See how easy it is? Try it for yourself! I would love to see how your spring rolls turned out so make sure to tag your pictures with #fitgirlcode! Also make sure to follow #FITGIRLCODE on YouTube for more videos like this 🙂

Meat balls with couscous

In my search for lunch box recipes – as an alternative for the daily sandwich lunch, I would like to share these meat balls with couscous with you which is also suitable to have for dinner. It also reminds me of that one time in work where I had to sit on my own in an empty office with the window wide open as the smell of garlic reached all my colleagues. Ah well, I promise you, these balls are tasty to the max!

Meat balls with couscous

  • 2 portions
  • preparation: 20 minutes
  • cooking: 25 minutes


    • 1 egg, beaten
    • 1 medium onion, finely chopped
    • 4 garlic cloves, peeled and crushed
    • Ketchup, 1 tbs
    • Handful of parsley
    • Paprika powder, 1 tsp
    • Cumin powder, 1 tsp
    • Bread, 1/2 slice
    • Minced beef, 200 g / 7oz
    • Olive oil, 3 tbsp
    • Chopped tomatoes, 230 g / 8 oz in tin
    • 1 Medium tomato
    • Water, 90 ml / 3 fl. oz
    • Couscous, to serve


  1. Put the egg, onion, half of the garlic, ketchup, parsley, paprika and cumin powder in a large bowl.
  2. Soak the bread in water, then squeeze to drain. Break it into small pieces and add to the bowl.
  3. Mix in the minced beef until it is well combined. Season with salt and pepper to taste.
  4. Wet your hands and form small balls from the mixture.
  5. In a large pan, heat the olive oil over high heat, then carefully add the meatballs.
  6. Fry the meatballs for 3 minutes on each side, then remove from pan.
  7. Place the tinned and fresh tomatoes, water and the remaining garlic in a saucepan.
  8. Season with salt and pepper to taste.
  9. Gently place the meatballs inside the saucepan and bring to boil.
  10. Simmer over medium heat for 15 minutes. Meanwhile prepare coucous according to the instructions on the packet.

In your lunchbox arrange a layer of couscous and top with a portion of the meatballs.

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~ Enjoy Your Meal ~ Eet Smakelijk ~ Bon Appétit ~ Selamat Makan ~

~ Njang Swietie ~ Itadakimasu ~ Tom Ka Kung ~