3 delicious pasta salads!

Hoe maak ik een lekkere pastasalade?

From the Vegetarian Fitgirlcode Guide

ZUCCHINI PASTASALAD

Ingredients

  • 70 grams of whole-weat pasta
  • 1/2 avocado
  • 150 grams of zucchini
  • 40 grams of arugula
  • 1 tomato
  • 1 garlic clove
  • 30 grams of dairy spread
  • 15 grams of pine nuts
  • pepper and salt

Method of preperation

  1. Cook the pasta for 8-10 minutes.
  2. Cut the avocado, zucchini, tomato and garlic to the desired size.
  3. Heat some baking spray in a pan and fry the zucchini and garlic in it. When the zucchini starts to cook, the tomato may also be added. Also add the pepper and salt and possibly some other herbs.
  4. Heat the pine nuts in another pan, without baking spray or coconut oil.
  5. When the pasta is ready, it can be added to the pan with zucchini, garlic and tomato, together with the dairy spread and avocado.
  6. Wait until the dairy spread has melted and make sure everything is well mixed.
  7. Put the contents of the pan on a plate and divide the arugula and pine nuts over it!

Wat is het recept van een avocado pastasalade?

From the Vegetarian Fitgirlcode Guide

CREAMY AVOCADO PASTA SALAD

Ingredients

  • 60 grams of whole-weat pasta
  • 1 tomato
  • 1 onion
  • 100 grams of broccoli
  • 30 grams of dairy spread
  • 70 grams of avocado
  • 2 tsp paprika powder
  • pepper and salt
  • optional: pine nuts

Method of preperation 

  1. Cook the pasta in 8-10 minutes.
  2. Cut the tomato, onion and avocado in desired size.
  3. Heat some baking spray in a pan. Bake the onion, when the pasta and broccoli are as good as done.
  4. Add the tomato, avocado and paprika powder a little later. Wait until these are warm and then put all the other ingredients in the pan, including the pasta and broccoli. Leave the pan on a low heat for a short while.

Zo maak je een pastasalade

From the Vegetarian Fitgirlcode Guide

GREEK PASTA SALAD

Ingredients 

  • 120 grams of whole-weat pasta
  • 100 grams of feta
  • 2 tomatoes
  • 120 grams of olives
  • 1 paprika
  • 2 spring onions
  • 2 tsp green pesto
  • 60 grams of dairy spread
  • pepper and salt
  • parsley

Method of preperation

  1. Cook the pasta in 8 – 10 minutes.
  2. Cut the feta, tomato, olives, paprika and spring onion in desired size.
  3. When the pasta is ready, let it cool off a little and then mix it with all the ingredients.
  4. Put half of the pasta salad in a container after it has cooled. Keep it in the fridge (for your lunch tomorrow).
  5. You put the other half on a plate.

 

Which one are you going to try? These pasta salads are super healthy and very easy to make! Enjoy your pasta girls! 

All the photos are made by @storiesbysuus.

How to become a meal prep queen

Every week I come to the office with my prepared lunches and I still get the question how I always do that. Meal prepping has become such a habit for me that it no longer feels like a must-do. It almost never happens that I take a sandwich to the office and I get a very funny look when I leave my boxes at home. I do not want to say that I am a mealprep queen, but I would like to help you to stop seeing mealprepies as a burden either. That’s why I share all my secrets!

1. PREP ON FIXED DAYS

I scedule an hour on Sunday, usually in the evening, to prep. Because I have already kept this hour free, I take this into account during the day and I know that I cannot do anyhting else at that moment. This makes it so much easier to be in the kitchen for just that hour or sometimes even shorter. I usually prep for 3 days ahead and make two more delicious lunches or snacks for later in the week on Wednesday evenings. In total, prepping costs me a maximum of 2 hours per week, while I enjoy it for at least 5 days. So is that really that bad? Another tip: Cook some rice/pasta/quinoa while cooking. This saves your time and you are already in the kitchen.

2. GET THE BASICS

I understand that you don’t always have time (or money) to cook the best meals, but you don’t have to! I always make sure that I have a number of standard products that I can prep with.If I don’t have time to buy groceries, I can always fall back on my basics and still conjure up a delicious lunch on the table. I have these products as standard:

  • Quinoa
  • Dries lentils
  • A can of beans or corn
  • Tomatoes
  • Cucumber
  • Hummus
  • Frozen fruit
  • Bananas
  • Oat meal
  • Almond milk

Thatโ€™s it. With the quinoa or rice I have a good basis for my meal preparation, the lentils or beans serve as a good source of protein, the cucumber and tomatoes are the perfect snack and can go through any meal preparation and the hummus serves as as delicious dressing. With frozen fruit and / or almond milk I make a smoothie or make this together with the oatmeal and banana a cake or cookies. So you see that you don’t need much at all. mealprep tips

3. DON’T THINK TOO HARD

You can go crazy with all fantastic recipes and interest-worthy preps. But that is absolutely unnecessary. I have a number of fixed preps that I fall back on as standard: A ‘Mexican’ salad with rice, beans, corn and tomato (sometimes with guacamole as a dressing), a ‘Greek’ salad with quinoa, lettuce, cucumber, tomato, olives and feta or a warm bowl with lentils, sun-dried tomatoes, falafel and some extra vegetables. I often try to think of small variations on my favorites so that it never gets boring and I have never regretted a lunch I brought with me. Every day I look forward to it again. The same applies to a healthy snack. You may be tired of your standard banana bread after a while, but when you vary with toppings and ingredients, you will conjure something surprising on the table.

I hope to have made it a little easier for you to bring the tastiest creations yourself every week. Do you have a golden meal prep tip? Share it in the comments below!

Recipe alert! Healthy chicken pesto pasta

Who doesn’t like pasta! We eat here at the Fitgirlcode HQ so many variations; with meat, fish or vegetarian. Hot or cold, it doesn’t matter to us. Today we share one of our favorite recipes: the healthy chicken pesto pasta. Buon appetito! ๐Ÿ™‚ 

INGREDIENTS:

  • Whole grain penne ( I love penne, but you can use any other type of pasta that you like)
  • Chicken fillet or smoked chicken fillet (it’s just what your prefer)
  • Jar of pesto, or make your own pesto
  • Mozzarella
  • Cherry tomatoes or dried tomatoes (I usually alternate)
  • Pine nuts
  • Basil

METHOD OF PREPARATION

  1. Cook the pasta according to the instructions.
  2. Cut the chicken fillet into small pieces / cubes and fry it in (coconut) oil until done.
  3. Sift the pasta and stir in the pesto to taste (I really like pesto so I usually add 2,5 tablespoons).
  4. Cut the mozzarella and tomatoes into small pieces and add it to the pasta.
  5. Roast the pine nuts briefly on high heat and add a small hand of nuts.
  6. Finish the dish with some basil leaves and enjoy!

 

Are you looking for more food inspiration? We have a #FITGIRLCODE Guide, with more recipes and workoutschedules! Start your Fit journey with one of our Guides! Let us know what you think of this recipe in the comments ๐Ÿ™‚

Vegan recipe: Wrapini with tahini

If you read this article, you are probably here for one of the following reasons: You want to eat (more) vegetables and you are looking for a tasty vegan recipe. Or you are looking for what the hell a wrapini is. We feel you ;). Until recently, we didn’t know what a wrapini was. But now we are a real fan since the discovery!

And now the moment you have been waiting for. Here is the recipe for the delicious wrapini!

INGREDIENTS FOR 1 PERSON

  • 2 whole-grain wraps
  • 20 grams of arugula
  • 1 spring onion
  • 1 tomato
  • 100 grams of tofu
  • 25 grams of almonds
  • 10 grams of tahini
  • Pinch of paprika powder
  • Pepper and salt

HOW TO MAKE IT

1. Cut the tofu into pieces and fry it in a pan with some baking spray and herbs.

2. Cover both wraps with the tahini.

3. Cut the spring onion, almonds and tomato to the desired size and divide this together with the tofu, arugula and herbs over 1 of the wraps.
4. Place the other wrap on it (with the tahini on the bottom).
5. Now place the wrap between a grill plate and heat it up. If you do not have a grill plate, you can also bake the wrap in a pan.

Nutritional values: kcal 556 | carbohydrates 50 | egg whites 25 | fats 28

 

Will you let us know what your thoughts are on the recipe? We are very curious about your creations! And now you can tell everyone what a wrapini is. ๐Ÿ˜‰

Recipe alert! Salad with zucchini, pear and blue cheese

Now the weather is getting a bit warmer again, our food choices are changing as well. That’s why we thought it was time for another salad! This one is super easy to make and super tasty! Let’s read on… 

If you want to eat this salad for dinner, you can add some quinoa, for the carbs. Or warm a nice baguette with it. The choice is endless!

INGREDIENTS

The nice thing about the salad is that you only need a few ingredients. And that while the flavors are perfect! ๐Ÿ˜‰

What you need for two persons:

  • 200 grams of arugula mix
  • 2 pears
  • 1 zucchini
  • 1 avocado
  • handful of walnuts
  • 100 grams of blue cheese
  • olive oil
  • (fig)balsamic

gezonde salade

HOW YOU MAKE THE SALAD

  1. Peel and slice the pear. Seed the avocado and cut into cubes.
  2. Wash the zucchini well and cut into thin slices. You can use a cheese slicer for extra thin slices.
  3. Heat a large pan with a small dash of olive oil and fry the zucchini and pear for about 8-10 minutes. Then remove the pan from the heat and let it cool off. Do you have a grill pan? Then it is also very nice to grill the zucchini.
  4. Meanwhile chop the walnuts and crumble the blue cheese.
  5. Mix the arugula mix, avocado, zucchini and pear.
  6. Top with walnuts, blue cheese and a little olive oil and (fig) balsamic vinegar.

Let’s eat! 

I’d love to hear what you thought of the salad and whether you might have a good variation on it! Will you let me know below if you made it? I would like to know! ๐Ÿ™‚

Mexican Taco’s with mozzarella and kidney beans

We have a new recipe for you guys! This time it’s a mexican recipe, with mozzarella and kidney beans. Taco’s are sometimes pretty hard to eat. They fall apart and break, but they are still one of the best mexican recipes. So try this one out and enjoy!

MEXICAN TACOโ€™S

Ingredients

  • 70 grams of kidneybeans
  • 70 grams of corn
  • 1 little onion
  • 1/2 paprika
  • 1 tomato
  • 70 grams of iceberg lettuce
  • 1/2 mozzarella ball
  • 2 taco schells
  • 2 teaspoons of taco herbs
  • pepper and salt

Bereidingswijze

  1. Cut the onion, paprika, tomato and mozzarella in a size that you want.
  2. Heat some olive oil in a pan and bake the onions in it. When the onions get a gold color, you add the paprika, tomato, corn, kidney beans, taco herbs and some pepper and salt.
  3. If this is warm, you can add the mozzarella.
  4. Heat the taco shells in another pan. Don’t use olive oil for this one. Pay attention that the mozzarella doesn’t melt to fast.
  5. When the mozzarella has melted, the taco shells can be filled with iceberg lettuce and all the other ingredients.
  6. Enjoy!

 

Easy right? This recipe does not take much time to make and it’s super tasty! Let us know what you think about this mexican recipe and leave a comment! ๐Ÿ™‚

How to make vegetarian pizzawraps

It’s not a pizza, it’s not a wrap, it’s a pizzawrap! For all the vegetarians out there, this is a recipe that you must try. So hurry up to the super market and get all the ingredients that you need! It maybe cost a little bit of time, but it will be worth it ๐Ÿ˜‰

 

PIZZAWRAPS

Ingredients:

  • 2 wraps
  • 30 grams of tomato paste
  • 40 grams of feta
  • 1 tomato
  • 60 grams of olives
  • 1 teaspoon green pesto
  • 1 onion
  • 30 grams of dairy spread
  • salt and pepper

Method of preparation 

  1. Preheat the oven to 220 degrees Celsius.
  2. Cover the wraps with the tomato paste and cut the feta, onion and olives.
  3. Divide the ingredients over the wrap together with dairy spread, pesto and the herbs.
  4. Put the pizzwrap in the oven for 15 minutes and enjoy!

 

Zo maak jij de lekkerste pizzawraps

 

Let us know what you think about this different recipe in the comments! 

Vegan quinoa with mushrooms and sugar snaps!

This recipe one of our favorites! Quinoa is a good replacement for pasta or rice. You can combine it with almost everything and it’s very easy to make. This time we will show you a recipe with thai vegetables, so you keep on eating your greens ;). All the ingredients all completely vegan. Try it out and let us know what you think! 

 

QUINOA WITH THAI VEGETABLES

The ingredients (for 1 person)

  • 60 grams of quinoa
  • 70 grams of sugar snaps
  • 1 bunch onion
  • 70 grams of mushrooms
  • 1 garlic clove
  • 1 teaspoon of sesame seed
  • 25 grams of mixed nuts
  • 1 tablespoon of soy sauce

Method of preparation

  1. Prepare the quinoa as indicated on the package.
  2. Cook the sugar snaps in 3-5 minutes.
  3. Cut the bunch onion, mushrooms and garlic clove to the appropriate size.
  4. Heat some baking spray in a pan and fry the vegetables with some herbs of your choice.
  5. Add, if the vegetables are warm, the cooked sugar snaps and soy sauce.
  6. Divide the quinoa and the content of the pan an a plate and add the nuts and sesame seeds.

Nutritional values for 1 person: 

500 calories / 53 grams of carbs / 21 grams of protein / 23 grams of fat

What do you think of this recipe? Easy to make, right?! Do you often eat quinoa, and what are the best recipes? Let us know in the comments or social media! ๐Ÿ™‚