Eat two pieces of fruit a day is the slogan … but is that necessary?
After my sister-in-law and best friend had both enthusiastically recommended me the Hello Fresh box, I could no longer ignore it. So hop on to the Hello Fresh site to order one. I was somewhat suspicious about it (as with almost all new things). Would it really be that fresh, tasty and “easy” ?! Well, I can tell you: I’m up!
No worries about your dinner
With a man at home who wants to eat low-carb / free food, a toddler son of 2.5 who decides on the spot whether he wants to eat and myself as an anti-stampot woman, it is really a drama in the supermarket every week. How in heaven’s name do I put together a menu for the three of us in which I also mainly cook healthily? Hello Fresh offers me a solution: no longer putting together a menu, but simply receiving it in a beautiful booklet with accompanying ingredients.
Freshly delivered at home
In the supermarket it is quite a hassle to get everything together for such a great meal. And when my son interrupts my search for the tenth time, it sometimes happens that I just forget something. That does not happen anymore, because everything (except for some oil, salt, etc.) is supplied ready-made in the box. The quantity for the number of people is also taken into account, so I don’t throw away half afterwards.
I feel like a top chef
The first week was just as exciting, because I am not such a great cook and now I suddenly had to “really” start cooking. There was just ginger in my package, Hake fillet and pumpkin. But with the handy recipe book where everything is mentioned in detail, I even managed to create a great meal! Cutting the vegetables myself is not that bad, I now also enjoy cooking much more. All of a sudden I put a delicious dish on the table every evening, made of all pure ingredients and I feel like a true chef!
Suitable for any age & diet
The meals that I have made so far were very tasty and also suitable for our young son. Hubby eats carbohydrate-free twice a day, so he can eat some carbohydrates in the evening. The advantage of Hello Fresh is that the proportions are correct and that you do not eat more rice or pasta than you need. In addition, we also eat much more varied than before, we all get the nutrients that we need. A win-win situation for all of us.
Not expensive and flexible
We now eat a Hello Fresh dish 3 days a week, but we eat 5 next week during the holidays. You can adjust the frequency and sometimes skip a week. If I look at what I had previously lost in the Jumbo and now on my Hello Fresh box, I see no financial reason for not doing it, it is rather cheaper and more expensive.
Become a top chef too!
Are you now also a busy woman, not a master chef, or weekly plagued by all choice stress? Then I would definitely try the test box without obligation. You will be amazed by your own cooking skills: D!
Yield: 8 Tacos
2 Large Russet Potatoes 3/4 cup Sour Cream 2 cloves Minced Garlic 1/2 tsp Cumin Salt, to taste 1/2 tsp Oregano 8 Corn Tortillas Oil for Frying Optional Toppings: Sour Cream Salsa Cotija Cheese Cilantro
Thoroughly wash the potatoes & peel the skin off. Cut into smaller pieces and place in a pot of cold water. Bring to a boil over medium high heat and allow potatoes to cook until they are soft. Place softened potatoes into a large bowl.
Mix in sour cream, cumin, salt and pepper and mash until well combined. Wrap the tortillas in a damp towel or paper towel and microwave for 15-20 seconds, so they don’t break.
On half of the tortilla, place about 1 Tbsp. of the potato mixture and spread it around. Fold the tortilla in half and repeat with the rest of the tortillas. Heat 1 inch of vegetable oil in a pan. Carefully, place the potato tacos in the pan, allowing them to cook for about 2 minutes on each side.
Once they have developed a golden color, remove from oil and strain excess oil off on a paper towel. Serve with your favorite toppings & enjoy! Recipe by: Carrie Hildebrand
for 4 servings
1 flour tortilla
¼ cup olive oil (60 mL)
1 lime, juiced
1 tablespoon cumin
1 tablespoon paprika
1 teaspoon garlic powder
1 teaspoon chili powder
1 teaspoon salt
1 lb flank steak (455 g)
1 tablespoon olive oil
2 tablespoons butter
½ onion, diced
2 jalapeñoes, seeded and diced
2 cloves garlic, minced
2 tablespoons flour
1 cup milk (240 mL)
4 cups cheddar cheese (400 g)
guacamole, to serve
tomato, diced, to serve
sour cream, to serve
fresh cilantro, to serve
tortilla chips, to serve
- Preheat an oven to 400˚F (200˚C).
- Place a flour tortilla over an oven-safe bowl. Place another oven-safe bowl over it. Bake for 15 minutes. Remove the bowls and set the tortilla bowl aside.
- In a shallow container, place olive oil, lime juice, cumin, paprika, garlic powder chili powder and salt. Mix well.
- Place the flank steak in the spice mixture, rubbing until fully coated. Marinate for 1 hour in the refrigerator.
- Heat a cast iron pan or stainless steel pan over high heat. Coat with olive oil and Add the steak and sear for 6-8 minutes.
- Rest the meat for 5 minutes. Cut them into a bite size. Set aside.
- In a medium size saucepan, melt the butter. Add the onion and cook until translucent, about 4-5 minutes.
- Add the jalapeños and cook for 3 minutes. Add garlic and cook for 1 minute.
- Sprinkle in the flour, and cook for 3 minutes, stirring constantly. Add milk and cook until the mixture has thickened, about 3-4 minutes.
- Add the cheddar cheese ½ cup (50 g) at a time. Stir constantly until the cheese is completely melted.
- On a flat plate, spread tortilla chips. Place the tortilla bowl on top. Pour in the queso and top with chopped steak, chopped tomatoes, guacamole, sour cream and cilantro.
for 8 servings
2 large sweet potatoes
1 tablespoon olive oil
2 teaspoons salt, divided
2 teaspoons pepper, divided
1 tomato, diced
¼ cup green onion, chopped (40 g)
1 bell pepper, diced and cooked
½ teaspoon garlic powder
½ cup milk (120 mL)
10 slices ham
2 cups spinach (80 g)
- Preheat the oven to 425°F (220°C).
- Using a mandolin, slice the sweet potatoes lengthwise into about 3-millimeter thick slices.
- In a large bowl, combine the sliced sweet potatoes, oil, 1 teaspoon of salt, and 1 teaspoon pepper. Toss until well coated.
- Lay out sweet potato slices on a baking sheet and bake for 10 minutes, until the edges start to crisp.
- In a large bowl, combine the eggs, tomatoes, green onions, bell pepper, garlic powder, remaining teaspoon of salt, remaining teaspoon of pepper, and the milk. Whisk well.
- Remove sweet potatoes from the oven and reduce the oven temperature to 400°F (200°C) .
- Grease a 9 x 5-inch (23 x 13 cm) loaf pan. Line the sides and base of the pan with sweet potato slices, overlapping slightly.
- Layer half of the ham slices over the sweet potato, then add the spinach, another layer of sweet potato, the egg mixture, the rest of the ham, and the rest of the sweet potato slices.
- Fold the outside sweet potato slices over the loaf.
- Bake for 30 minutes.
- Invert the loaf onto a serving plate, then slice and serve.
for 6 servings
1 cup lentils, rinsed (200 g)
2 cups vegetable broth (480 mL)
1 teaspoon salt
½ teaspoon pepper
2 teaspoons chili powder
2 teaspoons cumin
1 teaspoon garlic powder
1 teaspoon dried oregano
15 oz corn, 1 can, drained and rinsed (425 g)
15 oz black beans, 1 can, drained and rinsed (425 g)
1 lb tortilla chips (455 g)
1 ½ cups shredded mexican cheese blend (150 g)
1 cup shredded lettuce (75 g)
1 cup tomato, diced (200 g)
½ cup red onion, chopped (75 g)
2 jalapeñoes, sliced
⅓ cup fresh cilantro, chopped (15 g)
- Preheat oven to 350˚F (175˚C).
- In a large pot, over medium-high heat, bring lentils, broth, salt, pepper, chili powder, cumin, garlic powder, and oregano to a boil. Once boiling, reduce to a simmer, cover and cook for 35 minutes.
- Once cooked, mix in the corn and black beans.
- On a baking sheet, place a layer of tortilla chips, followed by the lentil mixture and cheese.
- Add another layer of tortilla chips, lentils, and cheese.
- Bake for 8-10 minutes, or until the cheese has melted.
- Top with lettuce, tomatoes, red onion, jalapeños, and guacamole, and cilantro.
3 ripe avocados, diced ½ red onion, chopped 2 tomatoes, diced ¼ cup cilantro, chopped 2 limes, juiced 2 cloves garlic, chopped Salt, to taste Pepper, to taste 3 tablespoons red wine vinegar ½ cup feta cheese Tortilla chips, for serving
- In a medium bowl, combine all ingredients and gently mix together. For best flavor, allow
- to set 30 minutes. Garnish with additional feta just before serving. Enjoy!
- Garnish with additional feta just before serving. Enjoy!
Many people think that oatmeal is healthy for breakfast, but is that so? Oatmeal is full of dietary fiber and it is associated with various health effects such as lowering LDL Cholesterol and even fat loss. Yet oatmeal can be at least as bad as bread or a croissant. I figured out how you can take advantage of an oatmeal breakfast without the bad side effects and also share some delicious recipes with you.
But first … oatmeal in a nutshell
To make a healthy choice and to understand why one is healthy and the other is not, it is good to know how oatmeal is produced. Because ‘oatmeal’ comes from the cereal ‘oats’. Oatmeal is the germinated (shell removes) version of oats and if only the shell is removed you speak of ‘long-boiling’ or ‘whole grain’ oatmeal. You don’t usually find this type of oatmeal at the supermarket, but at a health food store.
In addition, you also have the cut oatmeal, which is broken or cut into two parts. The advantage of this is that the cooking time is drastically reduced from 15 minutes to 5 minutes. In both this version and the ‘whole’ version, most nutrients and dietary fiber have been preserved. They are healthy for both of these oatmeal varieties.
The latest version is the rolled oatmeal. And how could it be otherwise … you can usually find it in the supermarket. The rolled oats are flat and sometimes this oats are sweetened and processed. You often see this when the oatmeal is already mixed with other ingredients. Therefore, with this form you only benefit for a small part from the beneficial efficacy of these grains. In fact, this variant causes peaks in blood sugar levels which you naturally prefer not to have (more about those peaks later).
So … is oatmeal healthy?
The answer to that question depends on the preparation and the type of oatmeal you choose. If you eat ready-made oatmeal that is sweetened with sugar, it is by definition not healthy. Usually, the ready-made oatmeal contains only half of the original fiber contained in oats and a lot of junk is added to make it ‘tasty’. In some ready-made oatmeal there is even more than 10% pure sugar. So when you ask “is ready-made oatmeal healthy?” the answer is “No!”.
But fortunately there is also good news! Pure oatmeal is healthy. By ‘pure’ I mean unprocessed oatmeal or at most ‘cut’. You recognize the whole grain oatmeal by the full, round structure and it is packed with valuable food for your body. The taste of whole-grain oatmeal has a slightly more ‘nutty’ taste than processed oatmeal.
Also advantageous for people with a gluten allergy is that oats naturally do not contain gluten. However, the oats are often treated in an environment where products are processed with gluten, so if it cannot contain any traces of gluten, you should also look for real gluten-free varieties.
The big disadvantage of whole grain oatmeal is that you have to boil it for about 15 minutes to make it soft and edible. On the other hand, you get a lot in return and it also tastes better. I will list the benefits of oatmeal for you.
The benefits of oatmeal
Reduces LDL Cholesterol by 7%
Reduces the risk of cardiovascular disease
It helps your body to regulate your sugar levels
Whole grain oatmeal contains many dietary fiber
You will be full longer (that’s why an oatmeal breakfast is so popular)
It is full of vitamins and minerals
Oatmeal also contains many antioxidants
It is also a source of protein
It naturally contains no gluten
The difference between wholegrain oatmeal and ready-made oatmeal is particularly reflected in the ‘GI index’. Without becoming too technical … The GI index indicates what nutrition does to your blood sugar. The higher the GI index is, the less healthy it is for our bodies. We speak of a high glycemic index above 70 and a low below 55. Ready-made oatmeal has a GI index of 83, while whole-grain oatmeal has a GI index of 55. See how much difference it makes ?
Oatmeal for breakfast
As you can read above, an oatmeal breakfast can be a fantastic addition to your diet. In particular, the dietary fiber and the proteins ensure that you are full for longer than when, for example, you eat bread or a cracker.
An oatmeal breakfast is usually combined with milk or yogurt, but can also be combined with water or, for example, almond milk.
A whole-grain oatmeal breakfast is therefore healthy and even recommended if you want to lose weight. Losing weight with oatmeal is something you often encounter on the internet. You can of course come up with (and find) very exciting explanations, but basically it simply means that you have less appetite and therefore eat less. The amount of dietary fiber also plays an important role.
Oatmeal is fairly easy to prepare. May I assume that you are convinced by my article and choose the whole-grain oatmeal? 🙂Beautiful! A basic oatmeal is easy to prepare. You can boil it with water, milk or something like almond milk.
Bring the liquid to the boil and add the oatmeal. Let it boil for 15 minutes and remove it from the heat. Let it cool down and you’re done. Now we can add some things for the taste, as I show below with the recipes.
What is also recommended is to bring water to the boil and let the oatmeal boil for 1 to 2 minutes. Then turn off the heat and leave the oatmeal covered for a night. The next morning you will have wonderfully soft oatmeal!
Oatmeal recipe 1:
Breakfast for 1 or 2 people:
100ml almond milk (or whole milk)
50 grams whole wheat oatmeal
1 large banana (crushed)
2 teaspoons cinnamon
1 pinch of salt
2 teaspoons vanilla extract
Oatmeal recipe 2:
100ml almond milk (or whole milk)
50 grams whole wheat oatmeal
1 tablespoon honey
2 teaspoons cinnamon
Hand of blueberries
A few raspberries
Oatmeal recipe 3
Oatmeal cakeOatmeal cake
For a variation on the oatmeal breakfast, I also have a recipe for an oatmeal cake . Easy to take to work as a lunch or snack.
There are dozens of recipes on the internet to make a delicious oatmeal breakfast. And also nice books all about oatmeal. That is also one of the benefits. You can vary endlessly with ingredients and put something new on the table every morning.
If you choose the right type of oatmeal, oatmeal can be healthy for you and boost your health. I can therefore recommend an oatmeal breakfast to anyone who wants to have a healthy breakfast or to lose weight. Because some people jump directly to the conclusion, I would like to emphasize that the ‘supermarket’ oatmeal is not always healthy! Go to a health food store for ‘whole’ or ‘half’ oatmeal.
Do you also want to eat a little healthier?
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The grapefruit and lose weight
grapefruit lose weightGrapefruit with sugar, just like in the old days …
Not everyone is a fan of grapefruits, the taste is a combination of bitter and sour and you really have to love that. I remember that in the past we dipped the grapefruit in granulated sugar …
The fruit is a cross between an orange and a grapefruit. Did you know that a grapefruit contains no less than half the daily amount of vitamin C, also a good reason to add the grapefruit to your diet.
Naringenin, an important substance!
The bitter taste of the fruit is caused by the substance Naringenin. The substance belongs to the group Phytonutrients. In addition to the bitter taste, the substance has an even more important function, namely the stimulation of fat burning. Naringenin reacts to fat molecules that will burn faster due to the substance. Your metabolism also speeds up, this causes your body to burn the fat instead of storing it as an energy reserve. That is one of the reasons that grapefruits also help with weight loss.
Benefits of grapefruit
A grapefruit has many advantages, including:
Contains few calories
A grapefruit contains less than 100 calories and is therefore one of the fruits with the least calories! In addition, it also contains a lot of vitamins C and A. These vitamins
ensure that your immune system becomes stronger. Vitamin C combats bacteria and harmful substances and vitamin A ensures that you do not contract infections and inflammations.
Contains many antioxidants
Lycopene can lower the risk of various cancers.
Your blood sugar levels remain balanced
By eating grapefruit regularly you prevent the cells in your body from becoming less sensitive due to insulin. Insulin controls many processes in your body including your blood sugar level. If your cells become less sensitive to insulin, your blood sugar level rises. That is not a healthy consequence and it can even lead to type 2 diabetes.
Smaller chance of kidney stones
Your kidneys filter all waste in your body. It can sometimes happen that the waste forms stones. The citric acid in grapefruits reduces the chance of this happening.
Good for your heart
The grapefruit contains an important mineral for your heart, namely potassium. This mineral ensures that your heart stays healthy. It prevents that you get too high blood pressure or too high cholesterol.
Recipes with Grapefruit
grapefruit lose weightGrapefruit as the start of the day
Now that you know how good grapefruits are for you, you may want to know how to prepare them. I prefer to eat a (red) grapefruit on my sober stomach, sit comfortably and chew up. But if that is too intense for you, I have a few ideas for you here.
Recipe # 1: Smoothie
100 ml organic carrot juice (or freshly squeezed in a juicer)
1 cm ginger
A fruit piece of your choice, for example: a banana, an apple, 100 grams of blueberries
board Cutting knife
Peel the grapefruit and cut into pieces.
Peel the ginger and grate the piece above the blender.
Cut the extra piece of fruit into pieces if necessary.
Put all the ingredients in the blender and make sure everything is blended well.
Dilute it with some extra juice or water.
grapefruit lose weightFresh grapefruit drink
Recipe # 2: As a fresh juice
Ingredients for 4 glasses (or a large can)
1 hand of mint
1 lemon and / or lime
(Source) water and ice cubes
Scrub the outside of the (preferably organic) citrus fruit well.
Cut them in half and divide them over the glasses or in a nice water jug.
Add the coin and top up with water.
Recipe # 3: Salad
Ingredients for 4 portions:
200 grams mixed salad
2 tablespoons extra virgin olive oil
1 ripe avocado
1 teaspoon honey
A handful of walnuts
Pepper and salt
Bowl where the lettuce can go
Bowl for the grapefruit juice
board Cutting knife
Clean the lettuce with water and drain. Once it is almost dry, put the lettuce in a bowl.
Peel the grapefruit over a small bowl. This way you catch all the delicious juice that is released. The juice is in fact the basis for your dressing. Separate the segments and add them to lettuce.
Peel the avocado and cut the avocado into thin slices and add it to the lettuce. You can also cut the slices in half if you prefer.
For the dressing: Combine the collected grapefruit juice with the honey and olive oil. Season the dressing with salt and pepper.
Mix the dressing with the salad.
Sprinkle the lettuce with a handful of walnuts.
If you know my recipes then you know that I am someone of quick and easy.
Spending hours in the kitchen is really not my thing, I prefer to cook with as few pans and actions as possible.
That is also one of the reasons that I often opted for pre-cut vegetables. The vegetable mix bags are usually well varied and it saves me a lot of cutting.
Now I have to say that that was not the only reason. I also often have a fight with good kitchen tools. From home I am quite a bit economical and spend a lot of money on knives, for example. The knives in my kitchen drawer have been around for years and I don’t notice that they are becoming more and more blunt.
It is even so that (so far) I do not cut chicken fillet with a knife but with a (specially purchased) scissors into pieces. Because with a knife I always thought it was such a hassle.
Hubby always finds this type of frugality very irritating because he wants good things for the kitchen. Incidentally, not only for the kitchen, this applies to everything in its existence, but that is another story. Now his prayers were answered recently because Cookinglife asked me if I would like to review the Arcos knives.
Arcos knife reviewArcos knife review
A whole new world opens up for me! What a difference between my 20-year-old meat cleaver and the new one from Arcos! I now glide through the meat and don’t have to put any pressure on it at all. Perhaps quite normal for other people but I am enjoying my kitchen! Also the tomatoes (which I used to cut with a serrated knife for the stiff skin) I can now simply cut into cubes.
On the photo you can see the Arcos knife that I used to cut all vegetables.
Yesterday a pasta dish made with a lot of vegetables. I now also had to take good care of my carving because with such a sharp knife an accident is also in a small corner. Mindful cutting say🙂
Because the cutting work is no longer in my way, I want to highlight the benefits of cutting your vegetables yourself instead of pre-cut vegetables.
First the price!
Take a look at a bag of pre-cut vegetables and weigh the same items separately. You will see that you get much more vegetables for your hard-earned money if you cut it yourself.
Secondly the freshness!
Fruit and vegetables are nowadays packaged so well that with the new techniques you can no longer see how fresh it is. The vegetable can sometimes be 6 days old without you noticing it. Taking into account that the nutrients are lost as soon as you cut and reduce per hour, this is certainly something you can take into consideration.
Thirdly your own choice!
Okay, the bags are well varied, but my experience is that they often contain stuffing, for example a lot of cabbage which is nice and cheap and not a lot of bell pepper. If you choose yourself, then of course take the vegetables that you like best, that look nice and fresh and of which you can, if you have something left, possibly keep something uncut.
Three reasons for me to use fewer pre-cut vegetables and to cut everything nice and fresh.
And now the recipe for enthusiasts:
Pasta with vegetables and tuna
3 cloves of garlic
1 onionpre-cut vegetables
1 (point) bell pepper
handful of fresh basil
2 cans of tuna
250 grams of spelled pasta
2 tablespoons capers
200 ml (vegetable) cream
grated (goat) cheese
freshly ground pepper
Squeeze the garlic and cut the vegetables into small pieces.
Cook the pasta according to the instructions, drain and sprinkle with some olive oil.
Stir fry all vegetables in the order of the ingredients list.
Add the tuna, capers and cream and heat well together.
Mix the vegetables with the pasta and season with a lot of pepper and some olive oil.
Serve the pasta with some grated goat cheese.