14 2 / 2012
Protein snacks: Hollandse Garnalen
For students, snacks are the best way to have lunch. I prefer to keep the protein content of my lunch as high as possible. Hollandse Garnalen or in English Dutch Shrimps are great protein content for snacks. Here is my Hollandse Garnalen salad, which is nice to spread on your bread during your lunch breaks:
Ingredients
250g. Hollandse Garnalen (can be found in any store in Netherlands)
Chives (or bieslook in Dutch)
Dille
Cherry tomatoes
Mayonnaise
Chop chives, dille and cherry tomatoes in tiny pieces. Mix with 2 table spoon of mayo and 250g. of Hollandse gernalen. Ready to go on a nice bread. Enjoy…
PS: There will be more information about healthier bread and mayonnaise options in following posts
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13 2 / 2012
![Steam Your Veggies:
I prefer having vegetables next to my dishes rather than rice and pasta. Vegetables are lower in amount of carbohydrates and richer in amount of nutritions. Cauliflower, broccoli, white cabbage are good substitutes of rice and pasta, moreover paprikas, carrots, asparagus, mushrooms are good side dishes.
Steaming your vegetables give you a lot of advantages, especially when you are a student and do not have enough time for cooking. In the photo, you see a steam cooker. Steam cookers cost between 30-50 euros and it is a great gift for your children, studying far from home. It is going to cook your vegetables in 15-30 mins and keep all nutritions inside.
Here is some scientific information about advantages of steaming:Steaming also results in a more nutritious food than boiling because fewer nutrients are leached away into the water, which is usually discarded. A 2007 USDA comparison between steaming and boiling vegetables shows the most affected nutrients are folic acid and vitamin C.
When compared to raw consumption, steaming reduces folic acid by 15%, and boiling reduces it by 35%.
Steaming reduces vitamin C by 15%, and boiling reduces it by 25%.
Phenolic compounds with antioxidant properties have been found to retain significantly better through steaming than through boiling or microwaving.[source]](http://24.media.tumblr.com/tumblr_lzcniepEWQ1rpu1lbo1_1280.jpg)
Steam Your Veggies:
I prefer having vegetables next to my dishes rather than rice and pasta. Vegetables are lower in amount of carbohydrates and richer in amount of nutritions. Cauliflower, broccoli, white cabbage are good substitutes of rice and pasta, moreover paprikas, carrots, asparagus, mushrooms are good side dishes.
Steaming your vegetables give you a lot of advantages, especially when you are a student and do not have enough time for cooking. In the photo, you see a steam cooker. Steam cookers cost between 30-50 euros and it is a great gift for your children, studying far from home. It is going to cook your vegetables in 15-30 mins and keep all nutritions inside.
Here is some scientific information about advantages of steaming:
Steaming also results in a more nutritious food than boiling because fewer nutrients are leached away into the water, which is usually discarded. A 2007 USDA comparison between steaming and boiling vegetables shows the most affected nutrients are folic acid and vitamin C.
- When compared to raw consumption, steaming reduces folic acid by 15%, and boiling reduces it by 35%.
- Steaming reduces vitamin C by 15%, and boiling reduces it by 25%.
- Phenolic compounds with antioxidant properties have been found to retain significantly better through steaming than through boiling or microwaving.[source]
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12 2 / 2012
Turkish Omelette
I prefer to use coconut oil for my omelette. You can find coconut oil in health stores, my favorite brand is Royal Green (for Netherlands I find coconut oil in De Tuinen)
http://www.detuinen.nl/royal-green-coconut-cooking-cream.html
Mix 2-3 eggs in a bowl
Cut 6 cherry tomatoes in small pieces and break 100 grams of feta cheese in small pieces.
Once the pan is warmed up and coconut oil is melted
Pour mixed eggs.. When eggs started to be half cooked, add cherry tomatoes and feta cheese in as in photo. When the omelette is fully cooked, spread basilica and flip the half of the omelette, then cook for couple more minutes.
Enjoy..
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11 2 / 2012
Hello world,
This is my first post on tumblr.
Asparagus, carrot, shiitake and paprika steamed in the steam cooker. Paprika is served with feta cheese on top.
Rocket salad, Lollo Rosso, Swiss Chard (this mixture can be found in Albert Heijn - The Netherlands) and Alpha Alpha with a touch of olive oil…
Salmon cooked (covered with baking paper) in oven for 15 mins (210 Celsius) with a sauce: half a lemon juice, one shot glass of white wine and a hand full of dill.
Enjoy…
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