https://www.facebook.com/100561529149194/

de.light.diet, Bergen op Zoom (2025)

06/04/2023

Protein breakfast carrot 🥕 cake… stuffed whit Easter chocolate eggs… 🐣🤓🐣

📝Cake: 110 g whole spelt flour, 70 g protein powder, 180 g shredded carrot, 50 g Skyr fat free yogurt, 1 egg, 1 apple (blended or shredded), 1 tsp cinnamon, 1 tsp ginger powder, 1/2 tsp cardamom, 1 tsp baking soda, 3 mini Easter chocolate egg, optional - some sweetener (in case your protein powder is not sweet enough)…
Topping: 150 g Skyr, 15 g peanut butter (or seed butter), 20 g erythritol (or other sweetener), 15 g roasted pistachios…

👩‍🍳In a large bowl, fold all cake ingredients together (except of chocolate eggs). Divide the batter among 3 ramekins dishes and and add 1 chocolate egg to each. Bake it for ~40 min at 180C.
In another bowl, whisk together Skyr, peanut butter and sweetener.
Serve your cake sliced and topped with yogurt frosting and pistachios…

🥧3 servings, 1 is ~420 kcal, 38 g protein 💪, 10 g fat, 42 g carbs…

03/04/2023

“Nothing will work unless you do…”

🥵10 minutes warm up…
…
🏋🏻‍♀️The AMRAP workout (25 minutes)
➡️10 push-ups
➡️10 kettlebell swings (20 kg)
➡️10 front squats (20 kg)
➡️10 lunges (5x/leg, 20 kg)
➡️20 sit-ups
…
🏃‍♀️15 minutes power walk…
Happy Monday everyone 🤟

19/03/2023

Zero waste cookies 🍪 made with… banana peel!
Everyone knows banana 🍌… But not everyone knows that banana peels are edible as well! In fact, not only edible but also rich in several key nutrients, including potassium, dietary fibre, unsaturated fats and amino acids. Therefore, using banana peels is a great way to reduce food waste and squeeze some extra nutrients into your diet! So, next time you are about to discard the peel, reconsider that action please 😇

📝2 washed banana peels (from organic* fruit), 100 g nuts or seeds (I used a bit of everything I had left), 150 g whole meal (spelt) flour, 80 g erythritol (or any other sweetener), 1 egg, 60 g coconut oil or butter, 50 g dark chocolate chips (or chopped dark chocolate), 0.5 tsp baking soda, pinch of salt…

👩‍🍳Cut your banana peels into 1 cm pieces. Mix it with sweetener and oil/butter and cook for about 5 minutes. Let it cool a bit. Ground your nuts/seeds (food processor->10 s/max speed) and add it, together with all remaining ingredients into the pan with peels. Mix everything well. Form 12-15 cookies 🍪 (ice cream scoop works great) on a baking tray lined with parchment paper. Bake your cookies for 12-15 minutes at 180C.

Whole recipe: ~2000 kcal, 50 g protein, 140 g fat, 122 g carbs.
*pesticides are often used to produce conventional bananas, that said, you may want to use organic bananas and wash them before consuming... (That is actually applicable for most of the fruit😅)…

05/03/2023

🦵Leg Sunday… 🦵To make Monday even more painful 😏

3 rounds:
🦵10x dumbbell (20 kg) B-stance squats
🦵10x front squats (30 kg)
🦵60 s weighted (10 kg) wall sits

🥹😅 Enjoy your Sunday!

25/02/2023

🥣 Golden oats - easy, filling and delicious porridge with a nourishing (and warming) bonus from protein powder, turmeric, ginger and cinnamon!

📝30 g oats, 5-10 g fresh ginger (minced), 5-10 g fresh turmeric (minced), 1 tbs cinnamon, 1/2 tsp cardamom, pinch of black pepper (read below why it is important to add it 😇💡), 250 g unsweetened (plant-based milk)🥛, 1 scoop protein powder (preferably sweet, can be flavoured), sweetener of choice (optional)...
Cooked everything together for 5 minutes. Top it with 1/2 banana 🍌 (I first baked it for 2 minutes with some zero calorie caramel syrup) and 10 g nuts or seeds…

💡Both turmeric and black pepper have key active ingredients (curcumin and piperine) that contributes to their anti-inflammatory and antioxidant qualities. Piperine strongly enhances curcumin absorption in the body and so combining the spices magnifies their effects.

31/12/2022

Vegetarian protein pasta in peanut 🥜 sauce… Super tasty and nutritious dinner served in 15 minutes… Eating protein doesn’t necessary mean eating meat! 🤓

📝100 protein pasta, 150 g carrots 🥕 (cut into thick slices), 2 red paprika (cut into thick slices), 100 g spinach…
Peanut sauce: 50 g peanut 🥜 butter (can be substitute with tahini or any other seeds butter), 4 tbsp soy sauce, 2 tbsp rice vinegar, 2 tbsp honey 🍯, 2 tbsp sriracha, 4 tbsp water…

👩‍🍳Cook your pasta according to package instructions. Drain and rinse it with cold water. Combine peanut sauce ingredients in a wok pan, add all veggies and let it cook for couple of minutes (you won’t your veggies to stay crunchy so 3-4 minutes should do)… Add pasta, toss to coat and enjoy!

2 servings: 1 🍲 530kcal, 41 g protein, 13 g fat, 64 g carbs…

14/12/2022

“If you are tired, do it tired…”

For time:
60 sit-ups
60 deadlifts (30 kg)
60 air squats
60 bicep curls (10 kg, 30 x each arm)
30 Russian twists (with weight ~10 kg)
30 power cleans (30 kg)
30 front squats (30 kg)

One time through...

23/11/2022

Healthy, crunchy and super tasty pumpkin 🎃 waffles 🧇

📝200 g pumpkin (cut into cubes), 25 g butter, 200 g whole wheat/spelt flour, 250 g (plant based) milk 🥛, 2 eggs 🥚, 1 tbsp baking powder… That’s for the basic recipe🤓 I had my waffles savoury so I also added some dried ginger, garlic, salt and pepper… But you can make a sweet variation with some sweetener, cinnamon, vanilla (extract), etc…

👩‍🍳Place the butter and your pumpkin in a pan. Cook ik for ~10 minutes (stir occasionally). Blend it to create pumpkin purée. Add rest of the ingredients and whisk to combine. Let the batter rest for 10 minutes. Preheat your waffle iron, grease it and bake waffles according to manufacturer’s instructions. Mijn took about 8 minutes.
Serve with whatever you like (yogurt, hummus, veggies for savoury variation/jam, chocolate spread for sweet one)…

🧇8 waffles, 1 waffle-150 kcal, 6 g protein, 5 g fat, 19 g carbs…

21/11/2022

Rule #1 to working out 🏋🏻‍♀️ Never skip Monday🤓

5 RFT
➡️6 x Power sn**ch (30 kg)
➡️9 x OH squat
➡️12 x Burpees (over the barbell)

🏋🏻‍♀️🤗💪

31/10/2022

Meatless pasta bolognese… Wait… what?!!! Meatless and bolognese don’t get along you may think… 🤔 Oh yes, they do! 🤗
It is really delicious, balanced and easy to make dinner proposal!

📝200 g protein pasta (or any other pasta of choice), 400 g canned tomatoes 🥫, 400 g tomato purée, 150 g nuts (I used cashews but pecans, almonds or any other nuts will work just fine), ~100 ml water, 100 g leek, 20 g olive oil, 2 tbsp dried herbs, fresh basil (~15 g), salt, pepper and some sweetener (I used 1 generous tbsp of erythritol)…

👩‍🍳Cook your pasta.
Chop your nuts really well (I used blender for that—4 s medium speed). Cut leek into half moons. Fry it with olive oil until golden brown. Add nuts and all remaining ingredients (except your pasta and parmezaan) into the pan with leek and cook it for 15-20 minutes.
Mix that delicious sauce with your pasta and enjoy! Optional-top it with some shredded parmezaan cheese and some more basil.

4 servings, 1 🍝 - 550 kcal, 44 g protein, 42 g carbs, 23 g fat…

24/10/2022

Delightful breakfast with a perfect view… 😇😍
Perfect start of a day full of adventures 😅

Porridge: 30 g oats, 15 g protein powder, 150-200 g (plant based) milk…

Tip: 🫡when going on holidays and preparing there meals myself, I always make sure to make at home some porridge mixes, ready to be served within minutes, cold or warm, space and time efficient 😅💪You can think of everything really - oats with protein powder, cocoa powder, seeds, nuts, dried fruit etc)…

Toppings: fruits (whatever you have on hand, I used autumn plums), 15 nut or seed butter, 15 g nuts or seed…

1🥣 ~420 kcal, 26 g protein, 18 g fat, 41 g carbs…

16/10/2022

My toys for today 🧸😇😝 Not being perfect or extreme just consistent… 🤛💪🏋🏻‍♀️ …

14/10/2022

Protein blueberry 🫐 cheesecake… I have to say… it is absolutely perfect 👍😇

📝Crust: 80 g oat flour, 80 g almond flour (substitute with oat flour if needed), 1 big or 2 small banana(s) (~180 g)🍌, 1 tsp cinnamon, 1 tbsp vanilla extract, pinch of salt, optional-30-40 g sweetener of choice...

Filling: 400 g cottage cheese, 200 g (Skyr) yogurt, 200-300 g blueberry 🫐 (or any other berries 😚), 4 eggs 🥚, 60 g whey protein powder (I used caramel flavoured, sweet), 1 tbsp vanilla extract, 1 tbs lemon 🍋 zest, pinch of salt, optional-~50 g of sweetener of choice (since my protein powder was sweet, I didn’t have to add any)…

👩‍🍳For your crust… Preheat oven to 170C. Blend together all you ingredients for the crust until mixture is crumbly, wet sand like. Press into springform pan lined with parchment paper and bake for 10-15 minutes until lightly golden brown.
For the filling: in a blender, add all the ingredients (except of blueberries) and blend until smooth and creamy. Add 3/4 of your blueberries and mix it well (using a spoon). Pour the batter into the pan, spread it out and cover with reserved blueberries. Bake it for 35-40 minutes at 175C.
After baking, let it cool down to room temperature and then place it in the fridge for few hours (or overnight)…

🍽9 slices/servings, 1 serving: 250 kcal, 20 g protein, 10 g fat, 20 g carbs, 1 ton of satisfaction 🤓…

05/10/2022

Unquestionably, pumpkin 🎃 is a queen 👸 of autumn 🍂…

I guess that bright orange colour and sweet taste are exactly what we need during cold, grey, windy and often (in the Netherlands at least 🤨) rainy autumn days.

Pumpkin 🎃 is low in calories but rich in vitamins and minerals. And there are 1000 ways to incorporate pumpkin into dinner, salads, soups and preserves…
Or… protein pumpkin cookies with cottage cheese feeling 🍪 or… breakfast pumpkin smoothy bowl with protein (homemade) granola… 🤓😎
🎃🍂Enjoy the season! 🎃🍂

02/10/2022

Me &… me… Ready for some Sunday WOD…
10-9-8-7-6-5-4-3-2-1 reps:
➡️Deadlifts(50 kg)
➡️Dumbbell sn**ches (16 kg)
➡️Goblet squats (16 kg)

Happy Sunday everyone!

18/09/2022

🥑 Sunday lunch idea 💡… Toasts with avocado-spirulina spread with onion-scrambled eggs 🥚

👩‍🍳1 tasted bun (5 min at 180C) spread with avocado paste (1/2 mashed avocado + 1 tbsp Skyr yogurt + 1 minced garlic clove + 1 tsp spirulina powder (optional, for some extra protein addition) + salt/black pepper) and topped with some scrambled eggs (25 g onion, 2 eggs, 2 g olive oil)…

🍽1 serving ~500 kcal-26 g protein, 26 g fat, 40 g carbs…

17/09/2022

Full body workout 🏋🏻‍♀️…

1 circuit
10 lateral raises
10 goblet squats
10 bicep curls
Repeat 3x

2 circuit
10 push-ups
10 reverse lunges
10 triceps extensions
Repeat 3x

3 circuit
10 shoulder press
10 dumbbell deadlifts
10 weighted Russian twists
Repeat 3x…

🤛💪

11/09/2022

Halva-like overnight porridge with figs… One of my favourite combinations…😇🤤

📝25 g oats, 200 g Skyr yogurt, 15 g tahini, 1 fig, 20 g erythritol or other sweetener of choice…

👩‍🍳Mix oats, yogurt, tahini and sweetener in a bowl. Place it in the fridge for several hours (preferably overnight). When ready for serving, cut fig lengthwise into 8 pieces and top your porridge. Optional, sprinkle some sesame seeds and/or cereal on top.

🥣1 serving-355 kcal, 29 g protein, 11 g fat, 35 g carbs…

Tip: figs are best at room temperature, so take them out of the fridge 30 minutes before serving 🫡…

de.light.diet

06/04/2023

03/04/2023

19/03/2023

05/03/2023

25/02/2023

31/12/2022

14/12/2022

23/11/2022

21/11/2022

31/10/2022

24/10/2022

16/10/2022

14/10/2022

05/10/2022

02/10/2022

18/09/2022

17/09/2022

11/09/2022

Adres

Telefoon

Website

Meldingen

Contact De Praktijk

Snelkoppelingen

Delen

Type