Nutrition and Some Recipes!

Healthy food, incl. some recipes

Healthy eating

What does it feel like to be totally stuffed?

Are you tired?

You shouldn't each so much, that you start to feel sick. Eating until you are almost full will ensure that you feel well, you will maintain your optimal weight, and you'll look great!

How should you eat?


with variety



Try replacing sweets with fruit which has the sugar you crave and the additional benefit of fiber.

Try exchanging white bread for Whole wheat bread

Sodas for Water

Candy bars for Fruit

Breakfast without fruit for Healthy breakfast

Salty soups for lightly salted soups

Lunch without vegetables for Lunch with vegetables

Brisket for Lunch with vegetables

Fat (saturated fats) for Plant oils (unsaturated fats)

5 Basic Nutritional Guidelines

    Have a piece of fruit or some vegetables with every meal
    By adding these components to your diet, you will be eating enough fiber, vitamins and minerals. Especially important is vitamin C which is one of the most powerful antioxidants. Vitamin C will neutralize dangerous compounds like cancer causing radicals that arise as a result of our metabolism.
    Try and balance your energy intake with your energy outtake
    Limit simple sugars in your diet (like cookies, candy, candy bars, etc.) and particularly sodas and sweetened drinks. 1 liter of soda contains between 20-30 sugar cubes! Instead try drinking tap water. If this is too flavorless, add some lime juice, mint leaves, or make an unsweetened iced tea. You should also be careful to limit the amount of saturated fats. These are found in animal products like animal fat, fatty meats, butter, and cured meats).
    I am what I eat!
    If you're eating a balanced diet, you feel great most of the time.
    If you binge on sweets, you may feel fatigued. If you overdo the alcohol, you won't be able to function the day afterward. You'll have a head ache and nausea. Or if you overeat, especially fatty foods, you'll feel heavy or maybe have some acid reflux. Acid reflux is a burning sensation where your esophagus connects to your stomach. The list of digestive problems continues, you can have stomach pains, gas, diarrhea, or constipation. People who consume an excessive amount of meat may suffer from symptoms of gout. Gout is the crystallization of uric acid causing inflammation in the joints. In most cases, gout occurs in small joints of the hands and feet.
    Minimalize your salt intake
    Even though mineral compounds that you get from salt are essential for the body, the amount of salt contained in our food today is more than enough. So try not to add excessive salt to your diet.
    The temperature at which food cooks can also affect nutritional values
    Fruit and vegetables are ideally eaten raw. In this state the beneficial compounds are preserved in their native structures. With heating, such as during cooking, these vitamins etc. lose their structure and their beneficial effects. However, exception to this rule are tomatoes and carrots, which should be lightly steamed. The healthiest methods of cooking are steaming, broiling, and baking.


Aglio olio

First I prepare all the necessary ingredients: spaghetti, garlic, parmesan, a chilli pepper, olive oil, and parsley

Try to use fresh and local produce and occasionally whole wheat pasta

The pasta water should always be over salted because this is the only way in which you can evenly salt the pasta. Place the pasta in boiling water and boil it

No need to check how long to boil the pasta for, just taste it as you go along and drain it when they're ready. Remember to always leave a little bit of pasta water to add to the sauce.

While the pasta is cooking, cut the garlic into thin strips

If you have an older clove of garlic, remove the sprout which is quite bitter.

Heat some olive oil on a pan and start to lightly sauté the garlic until it smells amazing

Remember to check that the olive oil you are using can be used in medium heat cooking.

After the garlic is golden, pour a little bit of the saved pasta water into the pan and let it bubble… Toss in the cooked spaghetti, some chopped parsley, and a bit of chilli.

Grate some parmesan over top and voila!

This is just an amazing simple dish that always hits the spot. It's a great source of polysaccharides, and if you choose whole wheat pasta, fiber. Garlic is not only delicious, but it contains many vitamins like A, B1, B2, C, and minerals which have antibacterial effects."

Chia seed pudding cups
1 cup (40 ml) - 360 kJ energy intake (circa 20 minutes of 5 km/h walking)
Yields 10-12 mini dessert cups (40 ml)
  • 50 g (6 tablespoons) chia seeds
  • 400 ml plant-based milk (almond milk, cashew milk, coconut milk…)
  • clear mini dessert cups
  • 20 g dark chocolate (at least 50% cocoa solids)
  • 100 g mixed berries
  • 2 tablespoons honey (sugar)
  • mint, lemon balm
In a bowl, mix chia seeds and milk of your choice, and stir the mixture thoroughly. Leave to soak in the fridge overnight to allow the seeds to swell and achieve a pudding-like consistency, and you're almost done. Prepare your plastic dessert cups. Divide the pudding into two equal portions so that you can make chia seed pudding two ways:
  1. With mixed berries. In a small saucepan, add the berries and a small amount of sugar (honey), and bring to a boil. Fill the dessert cups with layers of chia pudding and mixed berry sauce. When ready to eat, decorate the top of your chia puddings with mint.
  2. With chocolate. Divide the chia pudding into two equal parts. Stir melted chocolate into one of them (if you're in a hurry, use cocoa powder instead) and mix. Leave the other part as it is. Begin to layer both kinds of the chia pudding in the dessert cups. Garnish with fruit of your choice (currants, blueberries, peaches, raspberries) and mint.
Zucchini & radish salad with yogurt dressing
Yields 4 small cups
  • 300 g small zucchini
  • 300 g radishes
  • 100 ml plain yogurt
  • chives
  • salt and pepper to taste
Wash the vegetables and slice into rounds. Drop them in a bowl, add salt, and let them sit to drain the excess water from the zucchini. Now there's no need to add water to the dressing. Add a pinch of pepper and yogurt with fresh chives. Mix thoroughly and adjust seasoning to taste. Serve with herb butter baguette.
Herb butter baguette
  • 3 baguettes
  • 120 g butter
  • herbs – parsley, basil and other of your favourite fresh herbs
  • 6 garlic cloves
Combine softened butter, pressed garlic and finely chopped fresh herbs to make the herb butter. Slice the baguettes at an angle, making sure not to cut all the way through. Spread some herb butter into each of the openings between the slices. Preheat the oven to 180 °C. Wrap the baguettes in aluminium foil and bake them for 10 to 12 minutes. Unwrap, spread butter evenly over the baguettes, and bake for another 5 minutes until slightly golden brown. When finished, unwrap the aluminium foil and pull apart the slices. Serve while warm.
Open-faced avocado and smoked salmon sandwiches
  • 1 avocado
  • 1 spring onion
  • 10 g oil
  • 1 tablespoon 3% plain yogurt
  • lemon juice
  • salt and pepper to taste
  • thinly sliced smoked salmon
  • chives
Wash the avocado, cut it lengthwise around the seed and rotate the two halves in your hands to separate them. Grab a spoon and scoop out the pit or use a kitchen knife to remove it. If the avocado's ripe, use a spoon again to scoop the flesh out. If the avocado's unripe and thus hard, remove the skin with a vegetable peeler. Place the avocado into a bowl, drizzle with lemon juice, add thinly sliced spring onion, oil and mix together. Stir in the yogurt (as much as you need) and mix thoroughly to make a smooth paste. Season with pepper and salt. Spread the avocado mixture on each slice of baguette, then roll the smoked salmon into a cone shape and put it on top. Decorate with avocado strips, zucchini, spring onion and chives.