Vereniging voor Voeding en Dieetkunde.

20/01/2024

VEGGIE - Black Bean Taco Pizza Recipe

Ingredients

1 tablespoon cornmeal
1 package (6-1/2 ounces) pίzza crust mίx
1 bottle (8 ounces) taco sauce
2 medίum tomatoes, seeded and chopped
¾ cup canned black beans
½ cup frozen corn
1 can (4 ounces) chopped green chίlίes
2 green onίons, chopped
1-1/2 cups (6 ounces) shredded reduced-fat Colby-Monterrey Jack cheese
Reduced-fat sour cream, optίonal

Instructions

Coat a 12-ίn. pίzza pan wίth cookίng spray; sprίnkle wίth cornmeal. Prepare pίzza dough accordίng to package dίrectίons. Wίth floured hands, press dough onto prepared pan. Bake at 450°F or 230°C for 7-10 mίnutes or untίl lίghtly browned.
Spread taco sauce over crust to wίthίn 1 ίn. of edges. Top wίth tomatoes, beans, corn, chίlίes, onίons and cheese.
Bake for 10-15 mίnutes or untίl cheese ίs melted and crust ίs golden brown. Serve wίth sour cream ίf desίred. Yίeld: 6 servίngs.

20/01/2024

LOW CARB - Taco Salad Recipe
Serves 4

Prep Time: 25 min.

Cooking Time: 10 min.

Ingredients

1 lb. ground beef;
1 large head romaine lettuce, coarsely chopped;
2-3 Roma tomatoes, diced;
5 green onions, thinly sliced;
1 bell pepper, chopped; (an orange or yellow pepper adds more color to the dish)
1 cucumber, chopped;
½ to 1 cup homemade Catalina dressing (recipe below);
4 tbsp. taco seasoning

20/01/2024

Roasted Fall Vegetables Salad with Maple Orange Cinnamon Dressing by theroastedroot

Ingredients

1 small butternut squash, peeled and chopped into ½” cubes or sliced (2 cups)
2 small or 1 large red beet, chopped into ½” cubes (2 cups)
1 ripe bosc pear, sliced
½ cup pecans
1/3 cup golden raisins
10 ounces spring green mix (or greens of choice)
For the Maple Orange Cinnamon Dressing:
1 teaspoon orange zest
1/3 cup fresh orange juice
1 tablespoon balsamic vinegar
1 tablespoon pure maple syrup
3 tablespoons olive oil
¼ teaspoon ground cinnamon
1/8 teaspoon salt

Instructions

Preheat the oven to 400 degrees F.
Peel the butternut squash and either slice it into ½” slices or dice it into ½” cubes (or both).

Lay the butternut squash on a baking sheet and drizzle enough olive oil over the pieces to coat them well.
Sprinkle the butternut squash with salt.
Peel and chop the beets and lay the pieces on a large piece of foil. Fold the foil, completely covering the beets, creating a foil packet. Place this packet on the baking sheet next to the butternut squash.

Place the baking sheet in the oven and roast the vegetables for 50 minutes, or until the butternut squash is browned and crispy. Remove from the oven and allow the vegetables to cool.
In a small bowl, whisk together the ingredients for the dressing.

In a large serving bowl, add all of the salad ingredients (including the roasted vegetables). Toss in desired amount of Maple-Orange-Cinnamon Dressing and serve!

20/01/2024

LOW CARB - Grilled Chipotle Chicken Stuffed Sweet Potatoes

Serves: 2

1-2 chicken thighs, depending on size

2 T. 100% pure avocado oil

1 T. smoked paprika

1 t. ground chipotle pepper (or more if you like spicy!)

2 t. cinnamon

1 T. garlic salt

1 t. black pepper

-------------------

2 sweet potatoes, baked (45 min - 1 hr at 450F or 230C)

1 c. kale, chopped

1/2 bell pepper, chopped

1 T. EVOO

squeeze of fresh lemon juice

sea salt & pepper, to taste

handful pepitas, lightly toasted (optional for garnish, use whatever nut/seed you have handy)

Directions:

Preheat your grill to medium-high heat. Coat the chicken breasts liberally with avocado oil. Season evenly with paprika, chipotle, cinnamon, garlic salt, and pepper. Allow to sit for 10-15 minutes before moving to the grill.

Grill for 5-10 minutes per side (depending on size of chicken thighs and what type of grill you're using) or until grill marks show. Set aside to rest and come to room temperature. Once cooled, shred chicken using 2 forks held back to back, like this.

When the chicken is grilling, chop your kale and bell pepper and add to a large bowl. Mix EVOO, lemon juice, sea salt, and pepper in and massage lightly with your fingers to soften the kale. Add the shredded chicken in and toss well.

To assemble, slice the sweet potatoes open lengthwise and mash the insides slightly. Scoop large spoonfuls of the chicken/kale mixture into the middle of each sweet potato. Sprinkle with pepitas for garnish. Then gobble it up, skins and all! Can be served warm or at room temperature.

20/01/2024

VEGGIE - Grilled Vegetable Wrap

Makes 2 wraps

30 minutes or fewer
When you roast asparagus, bell pepper, and squash for this recipe, you’ll be making extra veggies and squash that can be added to salads, pasta, or rice dishes later in the week.

12 thin asparagus spears, trimmed
1 small red bell pepper, cut into ½-inch strips (1 cup)
1 small yellow summer squash or zucchini, cut into ¼-inch-thick rounds (1 cup)
1 Tbs. olive oil
½ cup white beans
1 small clove garlic, minced (½ tsp.)
½ tsp. red chile sauce, such as sriracha
2 8-inch whole-grain tortillas
6 small whole basil leaves
8 thin slices red onion
1 cup baby arugula leaves

1. Preheat grill or broiler. Toss together asparagus, bell pepper, squash, and oil on large baking sheet. Season with salt and pepper, if desired. Grill or broil vegetables 4 to 6 minutes per side, turning once.
2. Mash together beans, garlic, and chile sauce in small bowl until smooth.
3. Spread half of bean mixture over each tortilla. Top each with 3 basil leaves, 1/2 cup roasted vegetables, 4 onion slices, and 1/2 cup arugula. Fold bottom third of tortillas over vegetables, and roll up tightly, tucking in sides as you go. Cut wraps in half on diagonal. Serve immediately, or wrap each half in foil or wax paper, and chill until ready to eat.

20/01/2024

Mediterranean Roasted Chicken Breasts with Tomatoes & Cannellini Beans

Ingredients for the chicken:
⅓ cup extra-virgin olive oil
4 garlic cloves, pressed
1 teaspoon smoked paprika
1 teaspoon coriander
1 teaspoon oregano
1 teaspoon ground cumin
1 teaspoon curry powder
1 teaspoon sriracha chili sauce*
1 teaspoon kosher salt
1 medium lemon, very thinly sliced
4 chicken breast halves, b***d, but with skin left on (You can use the whole breast with skin and bones, if desired.)
2 15 ounce cans cannellini beans, rinsed and drained
2 pints cherry tomatoes. I like to use one pint of red and one of yellow or orange just to make it pretty
1 cup chopped fresh cilantro, divided

Ingredients for the sauce:
½ cup plain yogurt or Greek yogurt
1 medium ripe avocado, smoothly mashed
Juice of 1 lemon
2 teaspoons extra virgin olive oil
½ teaspoon sea salt

Directions:
1. Preheat oven to 450°F. Mix first 9 ingredients in medium bowl.

2. Heat 1 tablespoon of olive oil in a large sauté pan. Rub each chicken breast with about 2 teaspoons of the olive oil/spice mixture. Place in heated pan, skin side down and sauté for several minutes until skin is golden brown. Remove from pan and place in a large oven-safe dish.

3. In a large bowl, combine remaining oil mixture with the beans, tomatoes, lemon slices and 1/2 cup cilantro, stirring gently to coat. Add to dish with chicken, surrounding chicken, but not covering. Sprinkle lightly with salt and pepper. Roast until chicken is cooked through, about 20-25 minutes. Sprinkle with 1/2 cup cilantro. Serve with Greek yogurt sauce.

Directions for the Greek yogurt sauce:
1. Combine all ingredients. If preparing ahead, cover with plastic wrap and refrigerate.

Serves 4-6 depending on how large the chicken breasts are.

20/01/2024

LOW CARBS -Sausage and Peppers Salad

INGREDIENTS:
5 links sweet or hot Italian sausage, sliced and sauteed
1 large green pepper, sliced
1 large red pepper, sliced
1 large yellow pepper, sliced
1/2 medium red onion, sliced
balsamic vinegar
olive oil
1 small head radicchio, torn

DIRECTIONS:
Saute sausage in a large skillet with a little olive oil until done and no longer pink.

Combine sliced bell peppers, onion and radicchio in a salad bowl. Top with cooked sausage. Drizzle over balsamic vinegar and olive oil to taste.

20/01/2024

VEGGIE - Vegetarian Chili con Carne

Serves: 4
Prep: 20 min
Cook: 1 hr 25 min
Total: 1 hr 45 min

Ingredients

1 1/2 cups dried red kidney beans, soaked overnight
2 teaspoons olive oil
1 teaspoon whole cumin seeds
1 tablespoon chopped garlic
1 1/2 cups coarsely chopped onions
1 large sweet red pepper, seeded and diced
1 large green pepper, seeded and diced
1 jalapeno pepper, seeded and diced (wear plastic gloves when hanlding)
1 1/2 tablespoons mild chili powder
1 teaspoon dried oregano
1/8 teaspoon ground cinnamon
3 cups water
2 tablespoons tomato paste
1 teaspoon salt
1/2 cup chopped fresh cilantro

Alternate
Replace the dried red kidney beans with 2 cans (19 ounces each) kidney beans, rinsed and drained. Use a combination of black, pinto and kidney beans. Add 1 cup fresh or frozen corn along with the peppers.

Directions
1. Drain and rinse the beans. Set aside.

2. In a large saucepan over medium-high heat, warm the oil. Add the cumin seeds and sizzle for 5 seconds. Add the garlic, onions, red peppers, green peppers, jalapeno peppers, chili powder, oregano and cinnamon. Saute over medium-high heat for 3 minutes, stirring frequently. Add the beans and water.

3. Bring to a boil. Reduce the heat to low, cover and simmer for 30 minutes. Uncover and simmer for 30 to 45 minutes, or until the beans are tender. (Add more water if the mixture becomes too dry during cooking.)

4. Stir in the tomato paste and salt. Cook for 2 minutes. Just before serving, stir in the cilantro.

Recipe Tips
This chili will thicken considerably upon standing or overnight refrigeration. Thin as needed with water or vegetable broth.

Serving Suggestions
Serve over polenta or steamed brown rice.

Nutritional Facts per serving
Calories 113.2 cal
Fat 3.1 g
Saturated fat 0.5 g
Cholesterol 0 mg
Sodium 662.2 mg
Carbohydrates 19.3 g
Total sugars 7.1 g
Dietary fiber 6 g
Protein 4.5 g

20/01/2024

Healthy Sweet Potato Skins

Author: Pinch of Yum
Prep time: 20 mins
Cook time: 60 mins
Total time: 1 hour 20 mins
Serves: 2-3

Ingredients
• 2 medium or large sweet potatoes
• 1½ tablespoons butter
• 1 shallot, minced
• 1 bag fresh baby spinach
• ¼ cup light sour cream
• 2 ounces light cream cheese
• 1 cup chickpeas
• ¼ cup shredded mozzarella cheese
• salt and pepper to taste
Instructions
1. Bake sweet potatoes at 350 for 45-60 minutes, or until fork tender.
2. Cut sweet potatoes in half and let cool for 5-10 minutes. While sweet potatoes are cooling, saute the shallots with the butter over medium heat until translucent. Add fresh spinach and heat for 2-3 minutes, until spinach has cooked down. Set aside.
3. Scrape the sweet potato out of the peel, leaving a thin layer inside with the peel so that it can stand up on its own. Mash the sweet potato with the cream cheese and sour cream. Stir in chickpeas, spinach, and salt and pepper.
4. Coat potato skins with a drizzle of oil and bake for about 5 minutes to get a crispier outside. Remove from oven and fill each skin with the sweet potato mixture and top with shredded mozzarella cheese. Bake again for 10-15 minutes, or until cheese is melted and filling is heated through.
Notes
I’ve also topped these with bacon!

20/01/2024

VEGGIE - Sensational Mediterranean Quinoa Salad

Ingredients
1 cup quinoa, cooked ( Same method as rice but rinse realllly well)
1 can lentils, (19oz) drained
2 cloves garlic, minced
1 teaspoon salt
2 Tablespoons fresh mint, minced (or 1T dry but fresh is sooo much better)
2 Tablespoons fresh dill, minced (or 1T dry but fresh is sooo much better)
1/4 cup fresh parsley, minced
1/3 cup green onion, minced
1 green or red pepper, chopped
1 stalk of celery, chopped finely
1/2 cup feta cheese, crumbled
1/2 cup of black olives, sliced
1 tomato diced
1/2 cup chopped walnuts or almonds or pecans or sunflower seeds
1/4 cup olive oil
1/4 cup lemon juice

Preparation.
Mix everything together, adding the lemon juice and oil last! Salt to taste:)

Note : This salad is very versatile and can be made with various substitutions. Add some chopped cucumbers or throw in some mandarin oranges. Use your imagination or what you have in the refrigerator.

20/01/2024

VEGGIE - Zucchini Pancakes with Sautéed Tomatoes and Feta

Ingredients

For the pancakes:

2 medium zucchinis

2 eggs

1/2 cup flour

1/2 cup diced onion

2 cloves minced garlic

1/4 cup grated parmesan cheese

Salt and pepper

For the sauteed tomatoes:

1 pint cherry tomatoes, quartered

1/4 cup onion, diced

2 cloves garlic, minced

1 tbsp olive oil

Salt and pepper

Crumbled feta cheese
Instructions

1. Use a grater to shred the zucchini, and set aside.

2. In a bowl, combine egg, flour, onion, garlic, and a pinch of salt and pepper. Mix well, then gently stir in shredded zucchini and parmesan cheese.

3. Heat a skillet/griddle to medium. Spray with nonstick spray if needed/desired. Scoop spoonfuls of pancake batter into the center of the pan, spreading the batter to about 1/4 inch thick and about 4 inches wide. The batter will not naturally spread itself out – don’t be afraid to shape the pancake as you scoop. Cook pancake for about 3 minutes until underside is golden, then flip with a spatula and cook for an additional 3 minutes on the other side. When pancake is complete, set aside on a clean plate (or, if you’re like me, preheat your oven to a very low heat, line a baking sheet with foil, and place the pancakes in the oven as you make them – they’ll stay warm as you put everything else together).

4. Meanwhile, begin preparing the sauteed tomatoes. Heat another pan over medium heat. Add olive oil, minced garlic, and onions to the pan and saute for 2-3 minutes until the onions soften and become fragrant. Add tomatoes and a pinch of salt and pepper. Saute the tomato mixture for about 5 minutes until the tomatoes have softened and are heated through.

5. To serve, scoop tomato mixture on top of the zucchini pancakes and sprinkle with crumbled feta cheese. Enjoy!

20/01/2024

VEGGIE - Quinoa Stuffed Bell Peppers

Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes

Serving Size 6

Loaded with protein, veggies and healthy grains, these stuffed bell peppers will provide the nutrition that you need for a healthy, balanced meal!

Ingredients

3 cups cooked quinoa
1 (4-ounce) can green chiles
1 cup corn kernels
1/2 cup canned black beans, drained and rinsed
1/2 cup petite diced tomatoes
1/2 cup shredded pepper jack cheese
1/4 cup crumbled feta cheese
3 tablespoons chopped fresh cilantro leaves
1 teaspoon cumin
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon chili powder, or more to taste
Kosher salt and freshly ground black pepper, to taste
6 bell peppers, tops cut, stemmed and seeded

Instructions

1. Preheat oven to 350 degrees F. or 180 degrees C. Line a 9×13 baking dish with parchment paper.
2. In a large bowl, combine quinoa, green chiles, corn, beans, tomatoes, cheeses, cilantro, cumin, garlic, onion and chili powder, salt and pepper, to taste.
3. Spoon the filling each each bell pepper cavity. Place on prepared baking dish, cavity side up, and bake until the peppers are tender and the filling is heated through, about 25-30 minutes.
4. Serve immediately.

20/01/2024

#1 Spinach and ricotta frittata

Serves for 2

1tbsp oil
1/2 onion, diced
2 cloves garlic, minced
100g mushrooms, sliced
3 eggs
50ml milk
Black pepper
100g ricotta cheese
50g fresh spinach, thinly chopped

Heat the oil in a frying pan, and cook the onion, garlic and mushrooms over a medium heat for 5 minutes, until the onion is soft and translucent.

Meanwhile, lightly beat the eggs with the milk and plenty of black pepper.

In a separate mug or bowl, combine the spinach and ricotta.

Remove the onion mixture from the heat, and transfer to an oven-proof dish if you’re planning on baking your frittata. If not, leave it in the pan. Pour the egg mixture evenly over the vegetables, and dollop the ricotta mixture on top, ensuring that all areas of the frittata get some ricotta.

If you’ve constructed your frittata right in the frying pan, use this method to cook your eggs, alternating between the hob and the grill to cook the frittata from both sides. Alternatively, place your oven-proof dish in the oven, and bake for around 20 minutes at 190°C (Gas Mark 5 / 375°F), until the eggs have set.

20/01/2024

20/01/2024

Low Calorie Potato Salad

http://healthydeliciousrecipes.com/salads/low-calorie-potato-salad/

20/01/2024

Who loves good sausage recipe, I know I do. Try this cheese stuffed Knockwursts and you will make them again and again :)