Chicken with a Creamy Mushroom Sauce and Parsnip-Carrot Puree

Today I was free because I had a lot of work done last week and I could pick up my new bike! Not the best day for this as the first autumn storm was announced.. Therefore I had more time to cook, so it was time for a new dish inspired by the new Delicious. Magazine! The chicken with creamy mushroom sauce comes from the Delicious magazine and instead of mashed potatoes, I thought it was time to finally start cooking with parsnips. The leek was on sale this week so decided to add this too. I think it's actually very decent looking restaurant dish!

The recipe for 2 persons

Grilled Chicken on top of a Vegetable Stack

2 weeks ago I was having dinner with friends and she made a delicious meal inspired by Donna Hay. So I decided to make it again and post the recipe for you guys.

The recipe for 1 person:

Paleo Spinach Salad with a Chicken Burger

Sorry for the lack of posts but had a super fun and relaxed weekend and decided that it was okay to just take a small break from the blog. Kept eating healthy of course ;)

So today is Wednesday which at the beginning of this year I turned into no carbs day but I didn't do a great job following that due to busy and changing schedules. But I'm still trying to eat a carb free meal every week! This week I made a spinach salad served with one chicken burger. It was super simple but very tasty!

 Scroll down for the Dutch recipe

English recipe:

Duration: 15 minutes

The ingredients for 1 serving:

• 1 chicken burger (I usually make two and freeze one of them in) 
• 50 g fresh spinach leafes
• 50 g green beans 
• 100 g chestnut mushrooms 
• 1/4 zucchini 
• 1 small white onion 
• 1/2 orange paprika
• 2 garlic cloves 
• 4 cherry tomatoes 
• 1 tbsp toasted pine nuts 
• 20 g feta cheese 
• Olive oil

What you do:

1. Boil water in your kettle. Clean the beans and cut off the ends and cook for 8 minutes until tender. 
2. Slice the mushrooms, zucchini, onions and paprika into small pieces or slices. Heat a splash of olive oil in a large skillet. Add the crushed garlic cloves together with the onion and mushrooms. After 2 to 3 minutes, add the zucchini and bake for about 5 minutes. Add the paprika at the end and bake briefly. 
3. In the meantime, put a splash of olive oil in another frying pan and fry the hamburger golden brown and cooked in 8 minutes. Turn regularly. Also toast the pine nuts. 
4. Place the spinach on a plate with the vegetables on top. Cut the cherry tomatoes into wedges and place on the vegetables followed by toasted pine nuts and crumbled feta cheese. Serve with the burger on the side.

Enjoy!

 

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Nederlands recept - Paleo Spinazie Salade met Kipburger:

Tijd: 15 minuten

De ingrediënten voor 1 portie:

• 1 kipburger (ik maak er vaak 2 en vries er eentje in)
• 50 g bladspinazie
• 50 g boontjes
• 100 g kastanje champignons
• 1/4 courgette
• 1 kleine witte ui
• 1/2 oranje paprika
• 2 teentjes knoflook
• 4 cherrytomaatjes 
• 1 el geroosterde pijnboompitten
• 20 g feta kaas
• Olijfolie

Bereiding:

1. Kook water in je waterkoker. Maak de boontjes schoon en snijd de uiteinden eraf en kook deze in 8 minuten gaar. 
2. Snijd de champignons, courgette, ui en paprika in stukjes of plakjes. Verwarm een scheut olijfolie in een grote koekenpan. Doe daar dan de geperste teentjes knoflook in samen met de ui en champignons. Voeg na 2 tot 3 minuten de courgette toe en bak zo'n 5 minuten. Verwarm de paprika aan het einde even kort mee.
3. Doe vervolgens in een andere koekenpan ook een scheut olijfolie en bak de hamburger bruin en gaar in 8 minuten. Keer regelmatig. Rooster ook de pijnboompitten.
4. Leg de spinazie op een bord met de groenten daarbovenop. Snijd de cherrytomaatjes in partjes en leg op de groenten gevolgd door de geroosterde pijnboompitten en verkruimelde feta kaas. Serveer de burger ernaast.  

Eet smakelijk!

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The best Coconut-Chocolate Pancakes

Sunday is usually pancake day for me! But as I just arrived in Rio de Janeiro yesterday I'm not able to make them and I must say I already miss them! I've already posted a couple of pancake recipes! Of which one as a sneak peak of a recipe from my E-Book. So here is another variant, and as I might say so myself, absolutely delicious!

My flight was great! Here it's 7 o'clock in the morning right now. Getting ready for breakfast and my first surf lesson here! Can't wait! Have a great Sunday everybody!

Scroll down for the Dutch recipe

English recipe:

Duration: 20 minutes

The ingredients for 9 small pancakes (1 serving):

• 25 gr coconut meal
• 100 ml water (or coconut milk)
• 2 organic eggs
• 1/2 tbs apple cider vinegar
• 1/4 ts Himalayan sea salt
• coconut oil

The ingredients for the topping:

• 1 tbs quark or Greek yoghurt
• 1 apple
• Handful blueberries
• 1 ts chia seeds
• 1 tbs shredded coconut
• homemade chocolate sauce: 3 tbs water & 1 heaped tbs cacao powder

Directions:

1. Mix all the ingredients for the pancakes until it's smooth and let it sit for 10 minutes so the coconut meal can absorb the water.
2. Heat up a little bit of coconut oil in a frying pan and make little pancakes (if they are to big they will break. I use a gravy spoon of batter for each pancake and you can fit 3 pancakes into a large frying pan)
3. Then bake the pancakes on medium heat for about 2 minutes, turn them (gently) and bake for another minute on the other side. 
4. Meanwhile, cut the apple and mix the ingredients for the chocolate sauce in a small bowl until it's a smooth sauce. If it's too thick just add a little bit more water.
5. Put the pancakes on top of each other on your plate, and top with the quark, fruit, chia seeds, shredded coconut and chocolate sauce!

Enjoy!

 

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Nederlands recept - Chocolade-Kokos Pannenkoekjes:

Het recept is geschikt voor 9 kleine pannenkoekjes wat goed is voor de lunch voor 1 volwassene of 2 tot 3 kinderen. Uiteraard zijn deze pannenkoekjes ook heerlijk voor het ontbijt of brunch op zondag!

Tijd: 20 minuten

De ingrediënten voor 9 kleine pannenkoekjes:

• 25 gram kokosmeel 
• 100 ml water
• 2 grote biologische eieren 
• ½ eetlepel appelazijn
• ¼ theelepel fijn zeezout
• Kokosolie om in te bakken

De ingrediënten voor de topping per persoon:

• 1 el Griekse yoghurt of kwark per portie
• ½ tot 1 appel
• Handje blauwe bessen
• 1 eetlepel kokosrasp
• Zelfgemaakte chocoladesaus: 3 eetlepels water met 1 flinke eetlepel rauwe cacao poeder
•  Optioneel: 1 theelepel chia zaden

Bereiding:

1. Meng op de kokosolie na, alle ingrediënten voor de pannenkoekjes in een beslagkom tot je een mooi glad beslag hebt. Dit kun je het beste doen met een handmixer. Zet de beslagkom 10 minuten weg zodat het kokosmeel het water kan absorberen.
2. Meng ondertussen de ingrediënten voor de zelfgemaakte chocoladesaus in een smal kommetje totdat je een gladde, beetje dikke saus hebt. Is de saus te dik? Voeg dan een beetje water toe. Snijd ook alvast de appel.
3. Als de 10 minuten om zijn verwarm je een beetje kokosolie in een grote koekenpan op laag tot matig vuur. Maak dan kleine pannenkoekjes want anders breken ze. Gebruik een kleine juslepel beslag per pannenkoek en maak ze niet te dik. Ter referentie: er passen 3 pannenkoekjes in een grote koekenpan. Bak de pannenkoekjes ongeveer 2 minuten aan de ene kant, draai voorzichtig om met een spatel en bak ze nog een minuutje aan de andere kant tot ze goudbruin zijn.
4. Bewaar ze op elkaar op een bord met een omgekeerde kom erop zodat ze warm blijven terwijl je de rest van de pannenkoekjes maakt. Voeg indien nodig een klein beetje kokosolie toe aan de pan voor de volgende pannenkoekjes.
5. Serveer de pannenkoekjes op elkaar (zoveel als je wilt) en doe een eetlepel Griekse yoghurt of kwark bovenop gevolgd door het fruit, de kokosrasp, chocoladesaus en eventueel chia zaden.

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Stuffed Eggplant

Time for a new paleo proof recipe (without the feta cheese): stuffed eggplant! It takes some time but it is delicious! Definitely worth the wait! It's super busy with finishing work and doing holiday preps. Tomorrow I will say goodbye to my colleagues with whom I worked for the past 4 years. So I'm baking a high protein cheesecake and my lemon-poppyseed muffins. Recipe for the cheesecake will follow during my holiday!

 Scroll down for the Dutch recipe

English recipe:

Duration: 30 minutes preparation + 30 minutes oven time

The ingredients for 1 serving:

• 1 eggplant
• 1 small white onion
• 1 garlic clove
• 150g minced chicken
• 1/2 tsp oregano
• 1/2 tsp cumin seeds
• 1/4 tsp cinnamon
• 2 tomatoes
• 20 g feta cheese
• Olive oil
• Salt & Pepper

What you do:

1. Preheat the oven to 200 degrees Celsius.
2. Cut the eggplant in half and scoop out most of the eggplant flesh from the halves. Then sprinkle each half with olive oil, salt and pepper. Wrap loosely in aluminum foil and place in the oven for 30 minutes.
3. Meanwhile, cut the eggplant flesh and onion into pieces and fry the crushed garlic clove in 2 tablespoons olive oil until soft. Scoop from the pan and keep aside. Brown the minced chicken with the herbs and spices. Cut one tomato.
4. After approximately 5 minutes add the tomatoes and eggplant meat through the minced chicken and cook for 5 minutes extra. Meanwhile, cut the other tomato into slices .
5. Remove the eggplant halves from the oven, grease a baking dish and place them (without foil ) in a greased baking dish. Fill the halves with the meat mixture and put the tomato slices on top. Crumble over the feta cheese and place in the oven for another 30 minutes.

Enjoy!

 

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Nederlands recept - Gevulde Aubergine:

Tijd: 30 minuten voorbereiding + 30 minuten oventijd

De ingrediënten voor 1 portie:

• 1 aubergine
• 1 kleine witte ui
• 1 teentje knoflook
• 150 g kipgehakt
• 1/2 tl oregano
• 1/2 tl komijnzaad
• 1/4 tl kaneel
• 2 tomaten
• 20 g feta kaas
• Olijfolie
• Zout & Peper

Bereiding:

1. Verwarm de oven voor op 200 graden Celsius.

Paleo Taco's

I had a great and relaxing weekend! And I reached 10.000 followers on my Instagram account! Wow! I must say I never imagined to reach this many people when I started this blog. Thank you all for your support. Tonight I was feeling like Mexican food but already had bread for lunch so wanted something low carb for dinner and decided to make these paleo taco's. Delicious!

By the way, did you already purchased my E-Book: "Clean eating on budget". Today is the last day it's only €7,50! So check it out now!

 Scroll down for the Dutch recipe

English recipe:

Duration: 15 minutes

The ingredients for 1 serving:

• 150 g minced chicken 
• 1 garlic clove
• 1 white onion 
• 1 orange paprika
• 1/4 tsp chili powder 
• 1 tsp sweet paprika powder
• 1/2 tsp cumin seeds 
• 1 tsp dried oregano 
• 1 tomato 
• 3 iceberg lettuce leaves 
• 1/2 tsp coconut oil 
• 1 serving of homemade guacamole (for the recipe click here)

What you do:

1. Heat the coconut oil in a frying pan over medium-high heat. Meanwhile, cut the onion and put it together with 1 crushed garlic clove and the minced chicken in the pan. Cook for about 5 to 8 minutes, stirring frequently, until done. 
2. Meanwhile, cut the paprika and tomato into cubes and place it after 5-8 minutes in the pan with the chicken along with all the spices and a splash of water. Reduce the heat and cook another 5 to 7 minutes until it all smells great. 
3. In the meantime, make the guacamole. 
4. Serve on top of the lettuce leaves with guacamole.

Enjoy!

 

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Nederlands recept - Paleo Taco's:

Tijd: 15 minuten

De ingrediënten voor 1 portie:

• 150 g kipgehakt
• 1 teentje knoflook
• 1 witte ui
• 1 oranje paprika
• 1/4 tl chilipoeder
• 1 tl zoet paprika poeder
• 1/2 tl komijnzaad
• 1 tl gedroogde oregano
• 1 tomaat
• 3 ijsbergslabladeren 
• 1/2 tl kokosolie
• 1 portie zelfgemaakt guacamole (voor het recept klik hier)

Bereiding:

1. Verwarm de kokosolie in een hapjespan op matig tot hoog vuur. Snijd ondertussen de ui en doe deze samen met 1 geperst teentje knoflook en het kipgehakt in de pan. Rul het gehakt en bak het geheel zo'n 5 tot 8 minuten, onder regelmatig roeren, tot het gaar is. 
2. Snijd ondertussen de paprika en tomaat in blokjes en doe deze na de 5-8 minuten bij de kip in de pan samen met alle kruiden en een scheutje water. Draai het vuur lager en bak het geheel nog zo'n 5 tot 7 minuten tot het geheel lekker ruikt. 
3. Maak ondertussen de guacamole.
4. Serveer het in de slabladeren met guacamole erbovenop. 

Eet smakelijk!

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Paleo Chicken Burger with Spinach Salad

A couple of weeks ago I was inspired by Roos who I met at a birthday party of a mutual friend to try and eat paleo for a month. But that was also the point that I released my E-Book and it got really hectic at my usual work so I just didn't get too it. Since I'm going to Brazil in two weeks it's just too busy. But I decided to go incorporate more paleo proof dishes in my weekly menu's so today is the first! A Paleo Burger and it was delicious!

 Scroll down for the Dutch recipe

English recipe:

Duration: 20 minutes

The ingredients for 1 chicken burger:

• 150 g minced chicken
• 1 spring onion
• 1 ts sweet paprika powder
• 1 ts sesame seeds(black)
• 1/2 ts cumin

The ingredients for the rest:

• 1 portobello
• 100 g spinach
• 1 tomato
• 1/2 zucchini
• 1 white onion
• 1 small pickle
• 100 g  green beans
• 1 tbs roasted pine nuts
• Salt & Pepper
• Olive oil
• 1 ts coconut oil

What you do:

1. Mix the minced chicken with the spring onion cut into rings, crushed garlic clove, paprika powder, sesame seeds, cumin, salt and pepper in a bowl. Knead well and make one hamburger. Set it aside to allow the flavors to be absorbed.
2. Clean the beans, cut off the ends and put it in a pan with boiling water and cook for about 8 minutes.
3. Cut the zucchini, tomato and pickle in slices and the onion into rings. Heat 1 tablespoon olive oil in a frying pan and fry the zucchini and onion for about 5 to 6 minutes until browned and cooked through.
4. Heat another tablespoon of olive oil in another frying pan and fry the chicken burger over medium -high heat until golden brown and cooked through. Takes about 3 minutes per side. 
5. Sprinkle the portobello on both sides with salt. Melt a teaspoon of coconut oil in a frying pan and fry the portobello mushrooms over medium heat on both sides until they start to sweat and become smooth.
6. Place a portobello on your plate followed by some spinach leaves. Place the burger on it with two slices of tomato, 3 slices of zucchini, some onion rings, the pickle and the other half of the portobello on top.
7. Put the rest of the spinach, tomatoes, zucchini, onions and beans and pine nuts in a bowl and serve alongside the burger.

Enjoy!

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Nederlands recept - Paleo Kipburger met spinaziesalade:

Tijd: 20 minuten

De ingrediënten voor 1 kipburger:

• 150 g kipgehakt
• 1 bosui
• 1 teentje knoflook
• 1 tl zoet paprikapoeder
• 1 tl sesamzaad (zwart)
• 1/2 tl komijnzaad

De ingrediënten voor de rest:

• 1 portobello
• 100 g spinazie
• 1 tomaat
• 1/2 courgette
• 1 witte ui
• 1 kleine augurk
• 100 g groene boontjes
• 1 el geroosterde pijnboompitten
• Zout & Peper
• Olijfolie
• 1 tl kokosolie

Bereiding:

1. Meng het kipgehakt met de in ringetjes gesneden bosui, geperst teentje knoflook, paprika poeder, sesamzaad, komijnzaad en peper en zout in een kom. Kneed goed en maak 1 hamburger. Zet deze even apart zodat de smaken goed in kunnen trekken.
2. Maak de boontjes schoon, snijd de uiteinden eraf en doe deze in een pannetje met kokend water en kook zo'n 8 minuten.
3. Snijd de courgette, tomaat en augurk in plakjes en de ui in ringetjes. Verwarm 1 eetlepel olijfolie in een koekenpan en bak de courgette en ui in 5 tot 6 minuten bruin en gaar.
   Verwarm in een andere koekenpan nog een eetlepel olijfolie en bak hierin de kipburger op matig tot hoog vuur goudbruin en gaar in zo'n 3 minuten per kant. 
4. Bestrooi de portobello aan beide kant met zout. Smelt een theelepeltje kokosolie in een koekenpan en bak de portobello's op matig vuur aan beide kanten tot ze beginnen te zweten en soepel zijn geworden.
5. Leg een portobello op je bord gevolgd door wat spinazieblaadjes. Leg de hamburger erop met 2 plakjes tomaat, 3 plakjes courgette, een paar uienringen en de augurk en de andere helft van de portobello bovenop. 
6. Doe de rest van de spinazie, tomaat, courgette, ui en de boontjes en pijnboompitjes in een kom en serveer naast de burger. 

Eet smakelijk!

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Quick & Easy Chicken Soup

Made this recipe a while ago but didn't have the time then to write out the recipe for you guys. But here it is! Saved a portion in the freezer and tonight I was feeling like having it! It's super simple to make, you don't need a lot of ingredients and you're done in 15 minutes!

English recipe:

Duration: 15 minutes

The ingredients for 1 serving:

• 1 small chicken breast filet (150 g)
• 0.8 liter water
• 2 chicken stock cubes
• 2 carrots
• 1/2 leek
• 1/2 sweet paprika
• pepper
• 1 tbs freshly chopped parsley

What you do:

1. Boil the water in your kettle. Meanwhile cut the chicken into small pieces, the leek into rings, the carrots into thin slices and the paprika into small pieces. 
2. When the water boils, add it to a (soup)pan with the chicken stock cubes. Stir until the cubes have dissolved. Then add the chicken and vegetables. Bring back to a boil and leave to cook for 10 minutes until everything is cooked and tender. 
3. Turn of the heat and stir in the freshly chopped parsley and season with pepper. I don't think it needs any more salt, but make sure you taste it so it fits your preferences. 

Enjoy!

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Nederlandse recept - Gezonde kippensoep:

Tijd: 15 minuten

De ingrediënten voor 1 portie:

• 1 kipfilet (150 g)
• 0.8 liter water
• 2 kippenbouillonblokjes
• 2 wortels
• 1/2 prei
• 1/2 zoete punt paprika
• Peper
• 1 elversgehakte peterselie

Bereiding:

1. Kook het water in de waterkoker. Snijd ondertussen de kip in kleine stukjes, de prei in ringen, de wortels in dunne plakjes, en de paprika in stukjes. 
2. Doe het kokende water dan in een (soep)pan samen met de kipbouillonblokjes. Roer totdat de blokjes helemaal zijn opgelost en voeg dan de kip en groente toe. Breng weer aan de kook en laat zo'n 10 minuten koken tot alles zacht en gaar is. 
3. Haal de pan van het vuur en roer de peterselie erdoorheen en breng op smaak met peper. In mijn mening zijn de bouillonblokjes zout genoeg, maar je kunt altijd extra zout toevoegen. 

Enjoy!

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Carrot Soup (V)

Time for soup! Usually if a need carrots in a dish I only get 2 or 3 at the market. But this week he only had bags so I figure well why not I will think of something to do with the rest of the carrots. So eventually I decided to make a carrot soup with it. It was delicious! I made it somewhat thicker but if you don't like this just add some more water and put it in your blender.

Duration: 20 minutes

The ingredients for 1 serving:

• 6 carrots
• 1 small red onion
• 3 garlic cloves
• 2 cm grated ginger
• 1 vegetable stock cube
• 0.5 liter boiling water
• 1 tbs sweet paprika powder
• 1 ts cumin
• olive oil
• salt & pepper

What you do:

1. Cut the onion and slice the garlic cloves. Put a (soup)pan on medium heat and heat up a good splash of olive oil. Add the onion, ginger and garlic and sauté until soft for about 4 to 5 minutes. Meanwhile slice up the carrots. 
2. Then add the stock cube, water and sliced carrots. Bring to a boil and leave to simmer on low to medium heat for 10 to 12 minutes until te carrots are soft. 
3. Get the pan off the heat and puree with a 'hand mixer' or if you want a little less thick soup blend in your blender. Put the pan back on the heat, stir in the paprika powder and ground cumin and season with salt & pepper.
4. Optional: Serve with some fresh parsley and a slice of spelt bread.

Enjoy!

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Tuna Lunch Salad

Yesterday I made a delicious Creamy Tuna Pasta for dinner before my workout. Loving my new fitness schedule by the way. Focusing on my core so I get ready for 9 days of surfing during the first week of April in Rio de Janeiro! But I had tuna left over because I only used half a can so decided to make a tuna salad for lunch today, Don't want to throw away any food. Just put in other stuff I had left over from this week, but it turned out delicious!! Especially due to the mayonnaise dressing. Yum!

Duration: 5 minutes

The ingredients:

• 50 g mixed lettuce
• 1/2 can tuna on water (about 80 g)
• 4 cherry tomatoes
• 1 pickle
• 1/2 sweet red paprika
• 1 egg
• For the dressing: 1 heaped tbs organic mayonnaise, 1 tbs white wine vinegar, 1 ts extra virgin olive oil, salt & pepper.

What you do:

1. Put the lettuce on your plate. Cut the pickle and paprika into small pieces and the cherry tomatoes in four. Mix with the tuna and egg in a bowl. Add the ingredients of the dressing and make sure everything is covered. Put it on top of the salad and enjoy!

Bon Appétit!

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Nederlandse recept - Tonijn Lunchsalade:

Tijd: 5 minuten

De ingrediënten:

• 50 g gemengde sla
• 1/2 blikje tonijn op water (zo'n 80 g)
• 4 cherrytomaatjes
• 1 augurk
• 1/2 zoete punt paprika
• 1 ei
• Voor de dressing: 1 flinke el biologische mayonaise, 1 el witte wijn azijn, 1 tl extra vierge olijfolie, zout & peper. 

Bereiding:

1. Doe de sla op een bord. Snijd de augurk en paprika in kleine blokjes en de cherrytomaatjes in vieren. Meng dit in een kom met de tonijn en ei. Voeg de ingrediënten voor de dressing toe en meng goed. Zorg dat alles is bedekt met dressing. Doe dit bovenop de sla en genieten maar!

Eet smakelijk!

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Stewed Pangasius Fillet with Cauliflower Puree

The cauliflower was on sale this week. Normally I eat this when I eat at my grandma's but I haven't been there in a while because I'm super busy finishing my PhD so I thought why not make a cauliflower dish myself! So I decided to make a puree and serve it with pangasius fillet. Stewing the fish is absolutely amazing! All the flavors are absorbed by the fish and it gets really tender, so perfect!

Duration: 30 minutes

The ingredients for the fish:

• 1 frozen pangasius fillet
• 1 sweet pointed pepper
• 1 white onion
• 100 g green beans
• 1 tomato
• 1 chicken stock cube
• 1 tbs almond flakes
• Olive oil
• Salt & pepper

The ingredients for the cauliflower puree:

• 1/2 head cauliflower
• Splash of unsweetened almond milk
• 1 garlic clove
• salt & pepper
• 1 tbs extra virgin olive oil
• Some fresh parsley 

 

What you do:

1. Boil 2 liter water in your kettle. Cut the onion, paprika and tomato into cubes and cook for 5 minutes in a large frying pan on medium heat with 1 tbs olive oil. 
2. Meanwhile cut the cauliflower into florets, put in a pan with about 1 liter boiling water, just make sure they are all under water and cook for about 10 to 12 minutes until tender. 
3. After 5 minutes, crumble the stock cube over the paprika mixture and add 1 liter boiling water. Give it a good stir, add salt & pepper and then put the frozen Pangasius fillet in the pan, bring to a boil and then leave to simmer on low heat with the lit on the pan to stew for 20 minutes. Clean the beans and add to the pan after 10 minutes.
4. Drain the cauliflower when it's done, cut into smaller pieces and put in your blender with the rest of the ingredients except the parsley. Blend until it is somewhat more smooth but there are still some small cauliflower chunks. Put into a bowl and garnish with fresh parsley.
5. When the fish is almost done, quickly roast the almond flakes until golden brown.
6. When the fish is cooked and tender put it on your plate and top with the vegetables and almond flakes. Serve with the cauliflower.

Enjoy!

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Mexican Chicken with Vegetables in Broth

It's Monday, time for a new week full of new opportunities! My week has started great, I got an email that my second article is now published in the correct version and it's highly accessed (which means that it has been downloaded more then usual in the first 2 weeks)! So feeling proud right now and full of energy to work on my other articles! The published article is a review of literature about factors that influence the implementation of worksite health promotion programs focussing on healthy lifestyle! For those of you who are interested you can access the article here.

As you know I made Wednesday no carbs day. But today on the menu was Mexican chicken with vegetables and rice from Jamie's 15 minute meals. So I made the dish with rice, but the chicken and vegetables were so tasty that I didn't even touch the rice! So this is a perfect carb free dinner!! Great tastes and of course if you want just serve with brown rice.

Duration: 15 minutes

The ingredients for 1 serving:

• 1 chicken breast of 120 g
• 3 carrots
• 2 spring onions
• 1 sweet pointed paprika
• 1 red paprika
• 50 gr frozen peas
• 3 sprigs fresh thyme
• 1 chicken stock cube
• 150 g green beans

What you do:

1. Boil 400 ml water in your kettle. Cut the carrots into thin slices, the spring onions into rings, put them with the boiling water and thyme sprigs in a frying pan on medium heat and crumble over the stock cube. 
2. After 5 minutes put the chicken into the pan together and put the lit on. 
3. Clean the beans and cut the ends off and deseed and slice the paprika's. Add to the pan together with the frozen peas and put the lit back on and let the chicken cook for about 10 minutes (depending on the thickness of the chicken so make sure you check!). 
4. When the chicken is done get it out of the pan and put on a chopping board. Put the vegetables and some broth on a soup plate, slice the chicken and put on top. 

Enjoy!

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Chicken with Asparagus and Veggies (Carb Free Dinner)

As I explained in my post from earlier today, Wednesday's are from now on no carbs for dinner day! So only a piece of meat or fish with a big plate of vegetables. I usually don't have any new year's resolutions. I believe that if you want to change you can do it any time of the year. But I was thinking about all the changes I made in 2013 and how much that, in a very positive way, changed my life and that made me think about what I want to do different lifestyle wise. One of these things was drink more water and the other one introduce one day a week at which I don't eat bread, pasta, noodles, quinoa, rice etc during dinner. Wednesday's are perfect for that goal because I don't work out on that day. For my first carbs free dinner I decided that I wanted chicken and when I was buying vegetables on the market last Saturday the asparagus were on sale so I went with these and had a mixture of other vegetables on the side. Let me know what you think of the recipe when you tried it!

Amount of servings: 1

Duration: 10 minutes

The ingredients:

• 1 chicken breast filet of about 200 g
• 250 g green asparagus
• 1 sweet paprika
• 1 white onion
• 5 chestnut mushrooms
• 3 tbs agave syrup
• 2 tbs soy sauce
• 1 garlic clove
• 1 tbs black sesame seeds
• salt & pepper
• olive oil
• extra virgin olive oil
• 2 to 3 fresh sprigs of thyme

What you do:

1. Boil some water for the asparagus in your kettle. Remove the dry, somewhat woody bottom of the asparagus. You can do this by breaking the asparagus, they will break right at the point that you want to lose if you hold both ends of the asparagus and then bend it. Boil them in a pan with plenty of water. The time they need to cook depends largely on their size and your preferences. They are done when they have softened. I cooked them for about 7 minutes. 
2. Then mix the agave syrup, soy sauce, crushed garlic clove and sesame seeds in a small bowl and put aside. Cut the chicken into cubes, heat up some olive oil in your wok (or frying pan) and bake the chicken golden brown in 8 minutes on medium to high heat. Meanwhile chop the vegetables. Add the onion 4 minutes later to your wok then the chicken, followed by the mushrooms and paprika. When done, turn of the heat and add the sauce. Give it a good stir so everything is covered. 
3. Put on your plate together with the asparagus. Drizzle some extra virgin olive oil over the asparagus and some fresh thyme leaves and serve.

Enjoy!

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Pangasius Fillet with Asparagus and a Simple Salad

Asparagus are available throughout the year, but if they're not in season they are much more expensive! Asparagus are expensive because it costs a lot of time to grow them. If you start to grow them you will not have a proper asparagus for the first three years. The plant should first develop a network of roots and save a huge amount of nutrients and energy before they can produce the delicious shoots that we eat and love! This in combination with the low yields per square meter make it a luxurious vegetable. Asparagus are available throughout the year but it's best to eat them in season (in the Netherlands April - June) because the tastes are best if you eat them as soon as possible after they are harvested. In the other months they come from all over the world. They are still tasty but somewhat less then in Spring. So why do I still eat them when they are not in season? Well, it's one of the most nutritious vegetables that exists. They contain elements like magnesium, calcium, potassium, zinc, phosphorus and a variety of vitamins such as Vitamin B1, B2 and B6. It also is high in foliate which cannot be stored in the body and must therefore be re-consumed every day. It also contains asparagines which is a substance that has a favorable effect on liver dysfunction, insufficient kidney function and other processes in our bodies since it purifies the liver.

For this meal I combined asparagus with a pangasius fillet and a simple summer salad.

Duration: 15 minutes

The ingredients for 1 serving:

• 1 pangasius fillet
• 1 egg, beaten
• 2 tbs spelt flower
• 1 spelt bread
• 1 ts dill, parsley and basil (dried)
• juice 1/2 lemon 
• 5-6 green asparagus
• 1 ts thyme
• Handful of lettuce of your choice
• 1/4 cucumber
• Handful cherry tomatoes
• 1 tbs white wine vinegar
• Olive oil

What you do:

1. Boil some water in your kettle. First, you need to remove the dry somewhat woody bottom of the asparagus. You can cut it or you can just break the aspergus and it will break right at the point that you want to lose. Then boil them in a pan with plenty of water. The time they need to cook depends largely on size and on your preferences. They are done when they have softened. I like my vegetables to have a bite so I cooked them for about 6 minutes.
2. For the fish, make three plates, one with spelt flower, one with the beaten egg and one with thinly crumbled spelt bread (do this in your food processor). Then put the fish on a chopping board, sprinkle over the lemon, dill, parsley and basil on both sides and some salt & pepper. Then put the fish on the plate with the flower until everything is covered, followed by the egg and breadcrumbs. It's very important that you do this in this order!
3. Heat some olive oil in a pan and bake the fish for about 4 minutes each side until golden brown and done. 
4. Cut the cucumber and tomatoes, mix with the lettuce and the white wine vinegar and your salad is ready.
5. When the asparagus are done put them on your plate, sprinkle over 1/2 to 1 tablespoon of olive oil and the thyme. Put the fish on the plate and the salad and your delicious meal is ready to be eaten!

Enjoy!