Start ‘Meat Free Week’ With These 7 Delicious Veggie Recipes

Today global ‘Meat Free Week’ starts. Why would you go meat free for a week? Well, it might encourage you to think about how much meat you eat, where your meat comes from and the impact eating too much meat has on your health, animals and the environment. If you’re not used to eat vegetarian, skipping meat from the menu might seem like a big challenge. But if you are willing to experiment in the kitchen I assure you that you won’t even miss it. There are so many foods out there that replace meat perfectly fine, like beans and tofu for example. If you put a little bit more effort in prepping your veggies, you will surprise your tastebuds and even your boyfriend for sure. My BF was a bit hesitant at first too, but I managed to convert him into flexitarian.

I collected these 7 delicious veggie recipes for you to start your ‘Meat Free Week’ with.

1. Sweet pea bruschetta with ricotta, mint and pecorino

Photo by Karen Tedesco

Ingredients

1 cup whole milk ricotta cheese
1 cup shelled peas, fresh or frozen
Salt
Extra virgin olive oil
Fresh ground black pepper
4 ¾-inch thick slices crusty bread
1 garlic clove
Handful fresh mint leaves, sliced thin
2 ounce chunk Pecorino Romano cheese

Find the cooking instructions here.

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Anne’s Kitchen Stories on Video: Broad Bean Salad

Broad Bean Salad with Chickpea and Beetroot Sprouts

I love bean salads! They are so easy to make and delicious, plus they keep you going for a long time. The combination of broad beans, feta and mint is a classic and is just amazing. The chickpea sprouts add extra protein and the beetroot sprouts brighten up the dish. It’s perfect for lunch on the go and works really well as a side dish too. Oh, and I can only dream of summer BBQs with salads like these… Go ahead and watch the first #FITGIRLCODE video recipe!

Ingredients

  • 2 cups of broad beans (frozen, also known as fava beans)
  • 1 cup of feta
  • 1 handful of fresh mint
  • 1 cup of chickpea sprouts
  • ½ cup of beetroot sprouts
  • finely grated zest and juice of 1 lemon
  • 2 tablespoons of extra virgin olive oil
  • sea salt
  • sumac (optional spice)

Method

Blanch broad beans in saucepan of lightly salted boiling water for about 2 mins. Drain, then plunge into bowl of iced water to cool. Pop the skins off the beans and place in serving bowl. In another saucepan, cook the chickpea sprouts for 5 minutes with a bit of olive oil. Add the sprouted chickpeas and beetroot sprouts to the beans and start making the dressing. Mix lemon juice, olive oil, salt, and sumac in jug. Whisk and mix the dressing with the beans and sprouts. Crumble the feta over top of salad and scatter with mint. Enjoy!

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!

kapsalon

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

Pasta Pesto with Creamy Avocado

If you ask me, the easiest dishes are often simply the best! Especially when you have a real busy week ahead, it’s nice to prepare yourself a quick and healthy meal. The best of all, you won’t need any prepackaged products with lots of unnatural additives for this recipe. This dish is loaded with natural and fresh flavours and lots of fresh vegetables.

Today’s speciality is a delicious classic pasta pesto with a twist. Instead of using pasta I make zucchini strings. Zucchini is rich in folic acid, so ideal for women who are pregnant or trying to. It is also rich in potassium, magnesium, vitamin A, B1 and C. The pasta sauce is made of pesto and creamy avocado.

pastapesto

This is what you need (1 person)

  • 1 zucchini
  • 1 ripe avocado
  • ½ lemon (juice)
  • 100 millilitre almond milk
  • 1 tablespoon pesto (organic)
  • garlic powder
  • 1 tablespoon pine nuts
  • 10 cherry tomatoes
  • salt and pepper

How you make it

Remove the skin from the zucchini with a cheese slicer. Cut the zucchini into thin long strings with a julienne slicer, grater, mandolin, spiralizer or, when you don’t have all of this just use a cheese slicer. I prefer the spiralizer.

Remove the skin from the avocado and remove the pit. Mash the avocado with a fork (you can also use a blender or hand mixer) and add the lemon juice, garlic powder, milk, pesto, salt and pepper. Mix well together until you get a smooth sauce. Add the sauce to the zucchini strings and stirr.

Heat a frying pan and fry the pine nuts until they start to colour. Cut the tomatoes in half and add them to the pine nuts. Bake until they become a little bit softer. Add the tomatoes and the pine nuts to the pasta.

Enjoy!

www.inlovewithhealth.com

Anne’s Kitchen Stories: Christmas Feast Part One

Yes, it’s that time of the year again! Secretely I’ve been listening to Christmas songs for a couple of weeks already and I really didn’t mind that I had to start thinking about a Christmas menu either! It has become an amazing three course dinner that I can’t wait to share with you.

Anne’s Kitchen Stories: Christmas Feast Part One

For starters there is a bruschetta with beetroot carpaccio and feta cheese. The main course will exist of a delicious roasted chicken, stuffed portobello for the vegetarians, the best sweet potato wedges, and a delicious salad. All of this is followed by a fresh and oh so yummy mango tiramisu (with white chocolate mmm). Can you tell I had the best day test-tasting these recipes with Fit Girl Anna?!

In all of these dishes I just love the mix between fresh herbs, fruits, and veggies and the fact that it is all really Christmassy. And best thing is, it doesn’t require a lot of work to get it all on the table. It’s really all so easy. After all, you might want to spend your Christmas elsewhere than in the kitchen. Here is the first course!

 

ENTREE

Bruschetta with Beetroot Carpaccio

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Ingredients (4 servings):

– 4 slices of ciabatta bread

– 2 beetroots

– 1 large carrot

– about 60 grams/4 tbspns of feta cheese

– 2 cloves of garlic

– 3 tbspns of olive oil (preferably good quality extra virgine olive oil, this just tastes best)

– salt and pepper to taste

Method:

Start by preheating your oven to 190 degrees Celcius. Next, slice your bread and grease both sides of the slices with olive oil. Peal the cloves of garlic and rub the bread with them. Then, cut up your beetroots and carrot into fine slices and put them on top of the bruschetta’s. Add some crumbled feta cheese and some salt and pepper and put them in the oven. In about 12 minutes these babies are ready to be served!

Stay tuned for the main course and dessert. The recipes will be up next week, and believe me, you don’t want to miss them! 

Yummy Stuffed Eggplant

After I found these gorgeous marbled eggplants on the market, I couldn’t wait to dive into the kitchen and create something yummy from them. This was a success and because of that I want to share this stuffed eggplant recipe with you guys!

For two portions, you will need

– 1 eggplant

– 2 handfuls of cherry tomatoes

– about 150 grams of cooked freekeh (you could also use rice or quinoa instead)

– a little bit of coconut or olive oil

– handful of sunflower seeds

– 2 tbsp of tahin

– small piece of ginger

– 1 tsp of cumin

– little bit of pepper

– fresh cilantro

SONY DSC

NOW WHAT?

Preheat the oven to 175 degrees Celsius.

Cut the egg plant in half, and remove the flesh of the eggplant. Put the halves in a small casserole, and put these in the oven for about 15 minutes (depending on how big the eggplant halves are)

Cook the freekeh.

Cut up the flesh of the egg plant and put it in a frying pan with a drizzle of coconut or olive oil. Mix in the cooked freekeh, sunflower seeds, tahin, grated ginger, cumin and pepper. Cut the cherry tomatoes in halves.

Preheat the oven to 200 degrees Celsius after the eggplants are slightly tender.

Stuff the eggplant halves with the cherry tomatoes and the freekeh mixture, together with some cilantro leaves (be careful though as the taste of cilantro can quickly get overwhelming, so don’t use too much). Drizzle with a little bit of oil.

Place the eggplants in the oven for about 10 minutes. Done!

And that’s it! Enjoy your yummy stuffed eggplant :)!

Healthy cauliflower pizza

Pizza is definitely one of my top three guilty pleasures. With a minimum of 1000 kcal and all those saturated fats, it is not particularly healthy. That’s why there is a cauliflower pizza; A wonderful and skinny variant with many, many vegetables.

Like I said earlier, the upcoming months I will post more healthy pizza varieties, as I don’t think I am the only one who considers pizza as a guilty pleasure. This healthy version has a bottom made of cauliflower. The cauliflower will become nice and crispy when you bake it in the oven, just like a ‘real’ pizza. As a topping, choose your favourite vegetables for toppings.

A responsible and delicious meal, that will taste exactly like the ‘original’ pizza.

What you need:

– 1 big cauliflower
– 1 egg
– 1 bell pepper
– 100 gr. cherry tomatoes
– 1 red onion
– 150 gr. cottage cheese
– Fresh tomato sauce
– Fresh basil
– Salt, pepper & oregano

How to make it:

– Pre-heat the oven at a 170 degrees. Cut the cauliflower in small parts and cook them in water for about 8 minutes, until they’re ready. Let all the water drip off the cauliflower, make sure it’s dry. Then put the cauliflower in a food processor and mix until the cauliflower is fine powder. Then put the mixture in a kitchen towel and squeeze the towel, because a lot of water will still come out. Mix the cauliflower with the egg, some sault, pepper and oregano.

– Cover-up the baking plate with baking powder and a little olive oil and spread the mixture equally over the baking plate. Make sure that it becomes a thin and equal layer. Bake in the oven for about 30 minutes.

– While the cauliflower crust is getting ready in the oven, you can cut your favourite vegetables the way you’d like them.

– Season the tomato sauce with oregano, salt and pepper.

– Take the cauliflower crust out of the oven and spread the tomato sauce over the crust. Then sprinkle your favourite vegetables over the pizza, add some cottage cheese and last but not least, the basil.

– Bake the pizza in the oven for 10 more minutes.

Enjoy and see you next week!

Inlovewithhealth.nl

#FITGIRLCODE testing: Uzuma Green Juices

It’s not always easy to get your daily dose of fruits en veggies into your system. Especially not when you’re really busy and don’t have time to think ahead and do some food prepping. Last week Aranka and I had a real busy week with a lot of deadlines, social activities, workouts, boyfriends, cleaning etc. So to us it was the perfect timing to try the Uzuma Green Juices.

The Fit Program
Uzuma produces juices in which veggies form the basis. A lot of veggies, combined with fruit. Nothing is added to the juices. No fragrance, colours or flavours. Absolutely nothing! Uzuma uses an innovative slow juice process. Therefore you benefit from 100% pure force of nature. Reading this we got really enthusiastic to start the Fit Program. Uzuma offers different kinds of programs, but this program only required me to drink two juices a day. You don’t have to replace any meals by juice, just eat what you normally eat, drink two juices a day and enough water (2 liter) to keep all the vitamins flowing trough your body.

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Delicious summer salad recipes

Now everybody knows I’m a salad fanatic, I can eat them EVERYDAY. There’s just something awesome about mixing all those fresh ingredients together and coming up with something delicious. I love adding all kinds of beans to my salads and sometimes make my own garlic croutons for a crunchy bite.  Sometimes I’m so pleased with the results I actually wanna cheat with it on my BF 😉

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Delicious summer salad recipes

So I wanted to share my top 5 salads with you. Hope you like them as much as I do! Check it out, get inspired and try them. Here we go!

 

5

 

 

5. Falafel fattoush with hummus dressing. This salad tastes as awesome as it looks and sounds. I want to eat it right now! 

 

 

 

4

 

4. Italian Bread Salad with Strawberries and Tomatoes. This may sound a bit odd, but it’s actually delicious! The strawberries give it a lovely taste. Try it, I’m sure you’ll love it!

 

 

 

 


3

 

3 . Chopped salad with bacon and fried garbanzo beans. Bacon, chick peas, vegetables…What’s not to like? Bring it on!  

 

 

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2. Salmon salad with chili-caramel dressing. Fresh, easy and so freakin’ delicious! Take out the chopsticks! 

 

 

 

 

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1. Lemon cilantro avocado salad. And this is my favorite salad recipe of the moment. As long as it’s pasta, it doesn’t really matter what you add, I adore pasta salad!

 

 

 

So there you have it, my top 5 favorite salads of the moment. Be sure to share your recipes with us!

Zucchini rolls with mozzarella, spinach & raw tomato sauce

We love to check out other bloggers and get inspired by them. Whether that be food (YAY), work outs or other fun stuff. This time we were literally drooling when we saw this delicious and healthy recipe by the lovely Julie from Hapjes Princes. The girl loves to cook! And seriously guys, you should check out her Instagram account, that’s food porn right there. 

Zucchini rolls with mozzarella, spinach & raw tomato sauce

Ingredients for 2 persons:

  • 2 zucchinis
  • dried oregano & basil
  • 125 g mozzarella, cut in small pieces
  • 1 jar olive paste
  • 150 g spinach
  • 1 shallot
  • 1 garlic clove
  • olive oil
  • salt & pepper

For the raw tomato sauce:

  • 2 tomatos, remove the peel and seeds
  • 250 g cherry tomatoes, cut in half
  • balsamic vinegar
  • olive oil
  • fresh basil and flat-leaved parsley
  • salt & pepper
  • couple of black olives (remove pits)

Preparation:

  • Slice de zucchini in long slices, make sure they’re not too thin. Put them in a oven dish. Pour a little bit of olive oil and rub those babies in. Season with salt and pepper, dried oregano en dried basil. Put the dish 10 minutes in the oven (170 °C)
  • Put a little bit of olive oil in a pan, fry the garlic and shallot. Add the spinach, when it has shrunk, it’s done.
  • For the tomato sauce: mix all the required ingredients, except for the olives in a blender. Make sure the sauce isn’t completely blend, you want small “bits and pieces” in the sauce. Cut the olives in pieces and ad them to the sauce. Season with salt and pepper. 
  • Time to make the rolls! Put some olive paste, a bit of spinach, and pieces of mozzarella on a zucchini slice. Roll it up and put it in the oven dish. Don’t fill them up too much! Put the dish for 10 more minutes in the oven till the mozzarella has melted.
  • Serve the zucchini rolls with the raw tomato sauce. Serve with a little bit of parmesan cheese.

We hope you enjoy this recipe! Let us know how you liked it. Better yet, show us pictures!

Filled bell pepper recipe

Studentenvoer has another amazing recipe for you! This time a super delicious filled bell pepper recipe. You could make it for lunch, but also for dinner – it’s completely up to you. Why don’t you try it?

Sometimes it can be hard to come up with new ideas for your lunch or dinner. Personally I’m often following routines in what I eat and find it hard to come up with creative recipes by myself. Thank god there are people on this earth who do know how to make amazing food combinations and Michelle from Studentenvoer is one of them. But let’s cut to the chase – you want to know how to make this, don’t you?

Ingredients (for 4 people)

  • 4 bell peppers
  • 1 bag of (garlic) shrimps
  • 1 cup of quinoa
  • 4 tomatoes
  • 1 red onion
  • 3 cloves of garlic (so don’t eat this before a date 😉 )
  • boursin or any cheese you prefer
  • pepper & salt

When you have gathered these ingredients, you are all ready and set for cooking this delicious recipe.

Let’s do this!

  1. Put a pan on the stove, containing 2 cups of water for the quinoa.
  2. In the meantime, you can cut off the top of the bell peppers and cut the other veggies up in small pieces.
  3. As soon as the water is boiling, add the quinoa.
  4. Pre-heat the oven at 180 degrees (Celcius).
  5. Cook the shrimp, garlic and onion in some (coconut) oil. When the shrimps are almost ready, you add the tomatoes to the party.
  6. When the quinoa is done, get rid of the water that’s left in the pan and add the quinoa to the shrimps.
  7. I know you already want to eat this, but behave yourself.
  8. Scoop everything into the bell peppers and put the boursin or cheese on top.
  9. Put the bell peppers in the oven for about 30 minutes.

NOW you can unleash your inner beast and throw yourself upon the food feast that you have created. Enjoy your masterpiece!

 

Lunch Fitgirlcode style

 Growing up in The Netherlands where lunch just comes down to a sandwich, I sometimes have a hard time making a lunch that does not consist of only 2 slices of bread with toppings. I bet there are more fit girls out there that love breakfast and look forward to dinners, but lack easy and nourishing lunch recipes.

Time for some lunch inspiration!

Veggie bowls. Perfect for lunches at home when you have time to prepare some veggies. I love to combine some kind of vegetable with lentils, beans or chickpeas and guacamole. Celeriac fries are awesome to go with this kind of lunch as well.

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Celeriac fries

 Salads with a twist. I really love simple salads but they don’t always fill me up properly. By adding beans, a boiled egg, fish, or meat you can include some extra protein which will keep you going longer. Nuts and avocados are awesome for some extra nourishment as well. My favourite dressing is a mixture of 1 tbsp of olive oil, 1 tspn hummus, 1 tspn apple cider vinegar (balsamic will work too), and some salt.

avocado
Avocado salad

Leftover dinners. At first I thought eating pasta at 1pm was weird but I actually really like it. It keeps me going all afternoon and this way I don’t have to throw away any leftover food. Other recipes that work really well as a (to-go) lunch are quinoa and rice dishes and tabbouleh. Tastes at least as good cold as it did hot.

Tabouleh
Tabouleh

Avocado on top. A simple lunch I love is rice cakes, toast, or rye bread with 1/2 an avocado with some chili flakes, a bit of salt and some lime juice. Never lets me down.

Hope this helps! Still lacking inspiration? Check out more delicious and healthy lunch recipes! 

 

(Images: www.yummysalad.com  + www.thehappymango.wordpress.com)

 

Quinoa salad with avocado, crab stick and mango

Why is quinoa the new health food superstar? While no single food can supply all the essential life sustaining nutrients, quinoa comes as close as any other in the plant or animal kingdom (Huffingtonpost). If that`s no reason to start eating quinoa, I don`t know what is!

With quinoa you can vary as much as you want, but my all time favorite is this recipe with avocado, crab sticks and mango. (Inspired by Iowagirleats)

Ingredients (2 servings)

2 cups quinoa, rinsed very well
200 gram crab sticks
1 mango, chopped,
1 avocado, chopped
1 spring onion, chopped
2 table spoons grated old cheese

For the lemon-honey vinaigrette

3 tablespoons fresh lemon juice (about 1- ½ lemons)
4 tablespoons extra virgin olive oil
1 minced garlic clove
1 tablespoon honey
Salt & pepper

Instructions

  • First, rinse the quinoa well under cold running water. Bring water to a boil in a pan,  add a dash of salt and the rinsed quinoa. Place a lid on top then turn heat down to medium-low and simmer until tender, about 15 minutes. Keep a close eye on it, because if you overcook, it gets sticky. When the quinoa is finished, fluff with a fork then transfer to a large bowl and allow to cool to room temperature.
  • In a large bowl combine cooked quinoa, crab, mango, avocado, grated cheese and green onion then season with salt.
  • Add the ingredients for lemon-honey vinaigrette into a small bowl and stir. Then add the vinaigrette to the rest of the salad.

I promise, you`re in for a real treat!

 

The truth about fat

Don’t believe everything your hear. There are a lot of myths regarding fat. We want to lay it down for you and tell you about healthy fat foods. Yes, we put healthy and fat in one sentence, and with good reason! You have been fed a lot of false information regarding dieting and food. We have listed some myths for you to clear the air once and for all.

Myth #1 All fats are equally bad for you
Nope! Trans fats and some saturated fats are the ones to stay away from if you want to live a long and healthy life. However monounsaturated fats and polyunsaturated are not bad for you at all and carry many great healthy benefits like bringing down LDL cholesterol levels in your blood.

Myth #2 If I eat less fat I will loose weight
Nope! Some blame the low-fat revolution that obesity has increased in the past 20 years. Balancing fat foods and cutting calories is the code to dropping pounds. You have to mix the right fats and focus on the good fats that we have listed for you below.

Myth #3 Low fat or fat free equals healthy
Wrong again! Most of these fat free foods marketing stunts have a lot of sugar in them, refined carbs and calories. Don’t be a marketing victim!

There are fatty foods that are actually good for you. And remember, too much of something is never healthy unless it is love, compliments or unicorns ;).

  • Avocado
    Avocados go well with a lot, you can make hummus from them, add to a salad, use in a sandwich. They are lovely, fatty and filling.
  • Peanut butter
    Where to begin, peanut butter should be your friend. Especially if you have a hectic life like me and you sometimes need an energy boost, peanut butter is great on bread, banana, in a smoothie, through your oatmeal.
  • Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
    Nuts make a great snack or you can add them to a salad, use in a Thai wok dish or instead of breadcrumbs on chicken or fish.
  • Fish (salmon, tuna, mackerel, herring, trout, sardines)
    Place in the oven with herbs and lemon, mix through a salad or make a mean pasta.
  • Oil (nut, olive, sesame)
    Replace butter with oil!
  • Flax seeds
    Yes they are very fatty, and you can mix them in your breakfast smoothie or yoghurt for energy throughout the day.
  • Soy milk
    Have you ever tried a chai tea soy latté? Need we say more?
  • Tofu
    Great meat replacement packed with protein and low calorie. 

And of course we have already started a database for you with healthy recipes rich on the right fats. You can find them here.