Shallot
Tomato Corn cob
Waxy potatoes
Bay leaf Paprika
Coconut milk
Shrimps Fresh chives
Pantry items
BALANCED 35 min. • Eat within 3 days
Butter, vegetable stock cube, olive oil, white wine vinegar, salt and pepper
BALANCED New: each week you can
choose 3 recipes which are full of vegetables and low
in calories.
Creamy potato soup with shrimps with coconut milk, fresh corn and tomato
A good startDo not forget to wash and weigh your vegetables and fruit before you start cooking.
EquipmentFrying pan, kitchen paper, stock pot with a lid
Serves 1 — 61P 2P 3P 4P 5P 6P
Shallot (pcs) ½ 1 1½ 2 2½ 3Waxy potatoes (g) 200 400 600 800 1000 1200Paprika (tsp) ½ 1 1½ 2 2½ 3Bay leaf (pcs) 1 2 3 4 5 6Corn cob* (pcs) ½ 1 1½ 2 2½ 3Tomato (pcs) 2 4 6 8 10 12Fresh chives* (g) 2½ 5 7½ 10 12½ 15Shrimps* (g) 2) 80 160 240 320 400 480Coconut milk (ml) 26) 100 200 300 400 500 600
Not includedButter (tbsp) ½ 1 1½ 2 2½ 3Vegetable stock cube (pcs) ¾ 1½ 2¼ 3 3¾ 4½
Olive oil (tbsp) ½ 1 1½ 2 2½ 3White wine vinegar (tsp) 1 2 3 4 5 6
Salt & pepper to taste* keep in the refrigerator
Nutritive valuePer serving Per 100g
Energy (kJ/kcal) 2579 /617 369 /88Total fat (g) 33 5 Of which: saturated (g) 21,7 3,1Carbohydrates (g) 55 8 Of which: sugars (g) 15,5 2,2Fibre (g) 9 1Protein (g) 21 3Salt (g) 4,8 0,7
Allergens:2) Shellfish May contain traces of: 26) Sulfite
1. PrepareBoil 250 ml water per person. Chop the shallot. Peel the potatoes and cut into 1 – 11/2 cm dices. Heat the butter in a stock pot with a lid on medium-high heat, and fry the shallot for 3 minutes, with a pinch of salt. Add the paprika and the bay leaf and fry for half a minute.
2. Cook the potatoesAdd the potatoes to the pan, add the boiling water and crumble the stock cube over it. Cook the potatoes for 12 – 15 minutes.
TIP: Are you watching your salt intake? Use half of the indicated stock cube or use reduced salt stock.
3. ChopIn the meantime, place the corn cob upright on a cutting board, and carefully cut off the corn kernels. Cut the tomato into large pieces and finely chop the chives.
4. Fry the shrimpsPat the shrimps dry with kitchen paper. Heat the olive oil in a frying pan on high heat and fry the shrimps for 2 minutes until brown all around. They do not have to be cooked through yet. Season with salt and pepper, remove from the pan and set aside.
5. Cook the soupAdd the corn kernels, the tomato and coconut milk to the pan with potatoes and cook for 2 minutes. Add the shrimps, including cooking grease and heat for half a minute. Add the white wine vinegar and half of the chives to the soup.
TIP: Not watching your calorie intake? Use 125 ml coconut milk per person.
6. ServeDivide the soup among bowls and garnish with the leftover chives.
Enjoy!
ContactWe would like to hear what you think. Feel free to contact us via our website or via our social media channels. WEEK 3 | 2020
Garlic clove
Leek Cucumber
Indonesian-style spiced pork strips
Red chili pepper Jasmine rice
Salted peanuts
Ham Free-range egg
Pantry items
FAMILY 45 min. • Eat within 5 days
Ketjap, sugar, olive oil, white wine vinegar or rice vinegar, sunflower oil, salt and pepper
FAMILYMarinated pork strips with Chinese rice with ham, omelette and sweet and spicy cucumber
A good startDo not forget to wash and weigh your vegetables and fruit before you start cooking.
EquipmentPan with a lid, bowl, frying pan, sauté pan
Serves 1 — 61P 2P 3P 4P 5P 6P
Garlic clove (pcs) 1 2 3 4 5 6Indonesian-style spiced pork strips* (g) 100 200 300 400 500 600
Jasmine rice (g) 85 170 250 335 420 505Red chili pepper (pcs) ¼ ½ ¾ 1 1¼ 1½Cucumber* (pcs) ½ 1 1½ 2 2½ 3Leek* (g) 100 200 300 400 500 600Free-range egg (pcs) 3) 1 2 3 4 5 6
Ham* (g) 10 15 25 30 40 45Salted peanuts (g) 5) 22) 25) 20 40 60 80 100 120
Not includedKetjap (tbsp) 1 2 3 4 5 6Sugar (tsp) 1½ 3 4½ 6 7½ 9Olive oil (tbsp) 1 2 3 4 5 6White wine vinegar or rice vingear (tsp) 1½ 3 4½ 6 7½ 9
Sunflower oil (tbsp) 1 2 3 4 5 6
Salt & pepper to taste* keep in the refrigerator
Nutritive valuePer serving Per 100g
Energy (kJ/kcal) 4029 /963 695 /199Total fat (g) 44 8 Of which: saturated (g) 7,4 1,3Carbohydrates (g) 95 16 Of which: sugars (g) 24,0 4,1Fibre (g) 6 1Protein (g) 43 7Salt (g) 1,7 0,3
Allergens:3) Eggs 5) Peanuts May contain traces of: 22) Nuts 25) Sesame seed
1. PreparePress or mince the garlic. In a bowl, mix the pork strips with the garlic, ketjap (TIP), 1 tsp sugar and half of the olive oil. Marinate for at least 15 minutes. In the meantime, boil 250 ml water per person in a pan with a lid and cook the rice for 12 – 15 minutes, covered with the lid. Then drain if necessary and leave to steam dry and cool. Make sure the rice dries and cools well, or else it will not get crunchy when you fry it in step 4.
TIP: Don't have any ketjap at home? Replace it with 1/2 tbsp soy sauce and 1/2 tbsp honey per person.
2. Make the cucumber saladIn the meantime, remove the seeds from the red chili pepper and finely chop the pepper. Cut the cucumber into small dices and mix them in a bowl with the red chili pepper, white wine vinegar or rice vinegar and 1/2 tsp sugar per person. Let the cucumber absorb the dressing and stir regularly.
3. Fry and chopIn the meantime, cut the leek into quarters lengthwise and then into small pieces. Heat the sunflower oil in a wok or sauté pan and fry the leek for 10 minutes on medium-low heat. In the meantime, whisk the egg in a bowl. Heat the remaining olive oil in a frying pan on medium-high heat and fry an omelette of the whisked egg. Take the omelette from the pan and cut into strips. Cut the ham into 1 cm dices.
4. Fry the riceTurn the heat of the pan with leek to medium-high. Add the rice and fry for 2 – 3 minutes. Do not stir too much to make sure the rice gets crunchy. Add the ham and omelette strips and fry for 2 – 3 minutes. Season with salt and pepper.
5. Fry the pork stripsIn the meantime, fry the marinated pork strips in a frying pan for 4 – 6 minutes on medium-high heat. Roughly chop the peanuts.
6. ServeTransfer the fried rice to plates. Put the fried pork strips next to the rice. Garnish with the salted peanuts and serve with the sweet and sour cucumber.
Enjoy!
ContactWe would like to hear what you think. Feel free to contact us via our website or via our social media channels. WEEK 3 | 2020
Garlic clove
Paprika Passata
Mushrooms
Buffalo mozzarella Yellow bell pepper
Grated matured cheese
Dried oregano White flatbread
Pantry items
VEGETARIAN 25 min. • Eat within 5 days
Olive oil, extra virgin olive oil, salt and pepper
VEGETARIANItalian flatbread pizzas with buffalo mozzarella with mushrooms and yellow bell pepper
A good startDo not forget to wash and weigh your vegetables and fruit before you start cooking.
EquipmentBowl, frying pan, baking sheet lined with baking paper
Serves 1 — 61P 2P 3P 4P 5P 6P
Garlic clove (pcs) ½ 1 1½ 2 2½ 3Mushrooms* (g) 125 250 375 500 625 750Yellow bell pepper* (pcs) ½ 1 1½ 2 2½ 3
Buffalo mozzarella* (g) 7) 65 125 190 250 315 375
Passata (g) 100 200 300 400 500 600Paprika (tsp) 1 2 3 4 5 6White flatbread (pcs) 1) 2 4 6 8 10 12
Dried oregano (tsp) 1 2 3 4 5 6Grated matured cheese* (g) 7) 25 50 75 100 125 150
Not includedOlive oil (tbsp) ½ 1 1½ 2 2½ 3Extra virgin olive oil to taste
Salt & pepper to taste* keep in the refrigerator
Nutritive valuePer serving Per 100g
Energy (kJ/kcal) 3111 /744 601 /144Total fat (g) 29 6 Of which: saturated (g) 15,3 3,0Carbohydrates (g) 83 16 Of which: sugars (g) 9,3 1,8Fibre (g) 8 2Protein (g) 31 6Salt (g) 1,5 0,3
Allergens:1) Grains containing gluten 7) Milk/lactose
1. PreparePreheat the oven to 200 degrees. Press or mince the garlic.
2. Cut and tearCut the mushrooms into thin slices and the yellow bell pepper into thin strips. Tear the buffalo mozzarella into bite-sized pieces.
3. Fry the mushroomsHeat the olive oil in a frying pan on high heat and stir fry the mushrooms for 3 – 4 minutes.
4. Top the pizzaIn the meantime, put the tomato passata, the garlic, paprika, salt and pepper in a bowl and mix well. Spread this tomato sauce onto the flatbread. Top with the courgette and bell pepper and sprinkle with the grated matured cheese and dried oregano.
5. BakeBake the flatbread pizzas in the oven on a baking sheet lined with baking paper for approximately 7 – 8 minutes (TIP). After you take the pizza out of the oven, garnish it with the buffalo mozzarella and allow to melt for a moment.
TIP: Don't have enough room in your oven to fit all the pizzas? Top the next batch while the previous ones are in the oven. This way you will prevent the bottom from getting soggy.
6. ServeTransfer the flatbread pizza to plates and drizzle with a little bit of extra virgin olive oil to taste.
Enjoy!
ContactWe would like to hear what you think. Feel free to contact us via our website or via our social media channels. WEEK 3 | 2020
Red onion
Chopped walnuts Raisins
Garlic clove
Orzo Broccoli
Grated pecorinoMinced chicken with Italian herbs
Pantry items
25 min. • Eat within 5 days
Vegetable stock, olive oil, salt and pepper
Sicilian orzo with minced chicken and raisins with broccoli and pecorino
A good startDo not forget to wash and weigh your vegetables and fruit before you start cooking.
EquipmentPan with a lid, sauté pan
Serves 1 — 61P 2P 3P 4P 5P 6P
Red onion (pcs) ½ 1 1½ 2 2½ 3Garlic clove (pcs) 1 2 3 4 5 6Broccoli* (g) 200 400 600 800 1000 1200Orzo (g) 1) 70 140 210 280 350 420Raisins (g) 19) 22) 25) 8 15 22 30 37 45Chopped walnuts (g) 8) 19) 25) 10 20 30 40 50 60
Minced chicken with Italian herbs* (g) 100 200 300 400 500 600
Grated pecorino (g) 7) 15 25 35 50 60 75Not included
Vegetable stock (ml) 500 1000 1500 2000 2500 3000Olive oil (tbsp) ½ 1 1½ 2 2½ 3
Salt & pepper to taste* keep in the refrigerator
Nutritive valuePer serving Per 100g
Energy (kJ/kcal) 2939 /703 414 /99Total fat (g) 30 4 Of which: saturated (g) 7,4 1,0Carbohydrates (g) 65 9 Of which: sugars (g) 11,8 1,7Fibre (g) 11 1Protein (g) 40 6Salt (g) 3,6 0,5
Allergens:1) Grains containing gluten 7) Milk/lactose 8) Nuts May contain traces of: 19) Peanuts 22) Nuts 25) Sesame seed
1. ChopPrepare the stock in a pan with a lid, for the broccoli and the orzo. Chop the red onion and press or mince the garlic.
2. Cut the broccoliCut the broccoli into florets and the stem into dices.
3. CookCook the orzo for 8 minutes in the pan, covered with the lid. After 2 minutes, add the broccoli, and after 4 minutes, add the raisins. Drain and leave to steam dry without the lid (TIP).
TIP: You will not use all of the orzo for this dish. You can use the remaining orzo the next day, in a lunch soup or salad for example.
4. Fry the minced chickenIn the meantime, heat the olive oil in a wok or sauté pan and fry the red onion, garlic and chopped walnuts for 2 minutes on low heat. Add the minced chicken and stir fry for 4 – 5 minutes in medium-high heat.
5. MixAdd the broccoli, the orzo and the majority of the pecorino to the pan, and heat for another 2 – 3 minutes on high heat. Season with salt and pepper.
6. ServeTransfer the dish to plates and garnish with the remaining pecorino.
TIP: Did you know that this dish contains about 250 g vegetables and more vitamin C than the daily recommended amount?
Enjoy!
ContactWe would like to hear what you think. Feel free to contact us via our website or via our social media channels. WEEK 3 | 2020
Mushrooms
Single creamChicken fillet with green herbs
Green beans
Gomashio-herb mix Brown rice
Pantry items
FAMILY QUICK & EASY 25 min. • Eat within 5 days
Olive oil, chicken stock cube, salt and pepper
FAMILYSpiced chicken fillet with mushroom-cream sauce with rice and green beans
A good startDo not forget to wash and weigh your vegetables and fruit before you start cooking.
EquipmentFrying pan, large pan, lid, wok or sauté pan with a lid
Serves 1 — 61P 2P 3P 4P 5P 6P
Mushrooms* (g) 125 250 375 500 625 750Green beans* (g) 75 150 225 300 375 450Brown rice (g) 85 170 250 335 420 505Gomashio-herb mix (tsp) 9) 11) 2 4 6 8 10 12
Chicken fillet with green herbs* (pcs) 1 2 3 4 5 6
Single cream (ml) 7) 100 200 300 400 500 600
Not includedOlive oil (tbsp) ½ 1 1½ 2 2½ 3Chicken stock cube (pcs) 1/8 ¼ 1/3 ½ 2/3 ¾
Salt & pepper to taste* keep in the refrigerator
Nutritive valuePer serving Per 100g
Energy (kJ/kcal) 3339 /798 674 /161Total fat (g) 39 8 Of which: saturated (g) 17,2 3,5Carbohydrates (g) 74 15 Of which: sugars (g) 4,7 0,9Fibre (g) 8 2Protein (g) 35 7Salt (g) 1,3 0,3
Allergens:7) Milk/lactose 9) Celery 11) Sesame seed
1. PrepareBoil water in a large pan with a lid, for the rice and green beans. Cut the mushrooms into quarters. Cut the ends off the green beans and cut them into 3 equally sized pieces.
2. Cook the rice and green beansCook the rice for 10 – 12 minutes, covered with the lid. Add the green beans for the last 8 – 10 minutes. Drain and leave to steam dry without the lid.
3. Fry the mushroomsHeat 1/2 tbsp olive oil per person in a frying pan, and fry the mushrooms for 4 – 6 minutes (TIP). Regularly stir.
TIP: Mushrooms absorb a lot of moisture at first, but they will release it later on. It might seem like they are burning, but this is not the case. Do not add any extra oil!
4. Fry the chicken filletIn the meantime, sprinkle the top and bottom of the chicken fillet with 1/2 tsp gomashio spices per person. Heat 1/2 tbsp olive oil per person in a sauté pan with a lid in medium-high heat. Fry the chicken fillet for 3 – 5 minutes, until brown all around. It does not have to be completely cooked yet.
5. Make the sauceAdd the mushrooms, the stock cube and the single cream to the pan with chicken and cook for another 6 – 10 minutes, covered with the lid. For the last 4 minutes, remove the lid so the sauce can reduce (TIP).
TIP: Be aware: do not let the sauce reduce for too long. The chicken will get very dry and you will not end with enough sauce to make the dish nice and creamy.
6. ServeMix the green beans and rice with 1 tsp gomashio spices per person. Divide the rice among plates and garnish with 1/2 tsp gomashio per person. Put the chicken fillet on the rice and top with the mushrooms and cream sauce.
Enjoy!
ContactWe would like to hear what you think. Feel free to contact us via our website or via our social media channels. WEEK 3 | 2020
Red cherry tomatoes
Cashew nuts Spinach
Garlic clove
Lemon Basil
Italian cheeseLinguine
Pantry items
VEGETARIAN FAMILY 25 min. • Eat within 5 days
Black balsamic vinegar, olive oil, extra virgin olive oil, salt and pepper
VEGETARIANLinguine with homemade spinach pesto with roasted cherry tomatoes and Italian cheese
A good startDo not forget to wash and weigh your vegetables and fruit before you start cooking.
EquipmentPan with a lid, oven dish, bowl, frying pan, hand blender
Serves 1 — 61P 2P 3P 4P 5P 6P
Red cherry tomatoes (g) 250 375 500 625 875 1000
Garlic clove (pcs) 1 2 3 4 5 6Basil* (g) 5 10 15 20 25 30Lemon (pcs) ¼ ½ ¾ 1 1¼ 1½Spinach* (g) 23) 75 150 225 300 375 450Cashew nuts (g) 8) 19) 25) 10 20 30 40 50 60
Linguine (g) 1) 17) 20) 90 180 270 360 450 540Italian cheese* (g) 3) 7) 25 50 75 100 125 150
Not includedBlack balsamic vinegar (tbsp) ½ 1 1½ 2 2½ 3
Olive oil (tbsp) ¾ 1½ 2¼ 3 3¾ 4½Extra virgin olive oil (to taste) 2 4 6 8 10 12
Salt & pepper to taste* keep in the refrigerator
Nutritive valuePer serving Per 100g
Energy (kJ/kcal) 3615 /864 796 /190Total fat (g) 48 11 Of which: saturated (g) 11,0 2,4Carbohydrates (g) 78 17 Of which: sugars (g) 12,2 2,7Fibre (g) 9 2Protein (g) 25 6Salt (g) 0,4 0,1
Allergens:1) Grains containing gluten 3) Eggs 7) Milk/lactose 8) Nuts May contain traces of: 17) Eggs 19) Peanuts 20) Soy 23) Celery 25) Sesame seed
1. PreparePreheat the oven to 200 degrees. Boil ample water in a pan with a lid, for the linguine. Cut the red cherry tomatoes in half and press or mince the garlic. Remove the basil leaves from the stems and press the juice from the lemon.
2. Roast the cherry tomatoesTransfer the cherry tomatoes to an oven dish. Sprinkle with 3/4 tbsp olive oil per person and 1 tbsp black balsamic vinegar. Season well with salt and pepper and roast in the oven for 12 – 15 minutes.
3. Fry the spinach and cashewsHeat a frying pan on medium-high heat, without oil, and fry the spinach for 3 – 4 minutes, or until it has shrunk. In the meantime, heat a different frying pan on medium-high heat, without oil, and roast the cashew nuts until they start to color. Remove from the pan and set aside.
4. Cook the linguineCook the linguine for 12 – 14 minutes, covered with the lid. Then drain and leave to steam dry without the lid.
5. Make the pestoIn the meantime, add the fried spinach, garlic, basil, 3/4 of the grated Italian cheese and the cashew nuts to a high bowl. Add per person: 1 tbsp lemon juice, 2 tbsp extra virgin olive oil and 1 tbsp cooking liquid. Puree the whole into a smooth pesto, using a hand blender. Taste well and season with salt and pepper.
6. ServeTransfer the linguine to plates and top with the spinach pesto. Divide the cherry tomatoes over the dish and sprinkle with the cooking liquid from the cherry tomatoes. Garnish with the remaining Italian cheese.
Enjoy!
ContactWe would like to hear what you think. Feel free to contact us via our website or via our social media channels. WEEK 3 | 2020
Waxy potatoes
Portobello Courgette
Dried rosemary
Red onion Dried thyme
MayonnaiseFree-range egg
Hamburger bun Grated matured cheese
Pantry items
VEGETARIAN 50 min. • Eat within 5 days
Olive oil, butter, salt and pepper
VEGETARIANPortobello sandwich with a sunny-side up egg with fried potatoes and roasted courgette
A good startDo not forget to wash and weigh your vegetables and fruit before you start cooking.
EquipmentFrying pan, sauté pan with a lid, baking sheet lined with baking paper
Serves 1 — 6
1P 2P 3P 4P 5P 6PWaxy potatoes (g) 200 400 600 800 1000 1200Dried rosemary (tsp) 1 2 3 4 5 6Dried thyme (tsp) 1 2 3 4 5 6Red onion (pcs) ½ 1 1½ 2 2½ 3Courgette (pcs) ½ 1 1½ 2 2½ 3Portobello* (pcs) 1 2 3 4 5 6Grated matured cheese* (g) 7) 25 50 75 100 125 150
Hamburger bun (pcs) 1) 7) 11) 13) 17) 20) 22)
1 2 3 4 5 6
Free-range egg (pcs) 3) 1 2 3 4 5 6
Mayonnaise* (tbsp) 3) 10) 19) 22) 1 2 3 4 5 6
Not includedOlive oil (tbsp) 1 2 3 4 5 6Butter (tbsp) ½ 1 1½ 2 2½ 3
Salt & pepper to taste
* keep in the refrigeratorNutritive value
Per serving Per 100gEnergy (kJ/kcal) 4092 /978 565 /135Total fat (g) 55 8 Of which: saturated (g) 16,5 2,3Carbohydrates (g) 83 12 Of which: sugars (g) 16,9 2,3Fibre (g) 10 1Protein (g) 31 4Salt (g) 1,5 0,2
Allergens:1) Grains containing gluten 3) Eggs 7) Milk/lactose 10) Mustard 11) Sesame seed 13) Lupin May contain traces of: 17) Eggs 19) Peanuts 20) Soy 22) Nuts
1. Prepare the potatoesPreheat the oven to 210 degrees. Thoroughly wash the potatoes and cut into long thin wedges. Heat half of the olive oil in a sauté pan with a lid and fry the potatoes, covered, for 30 – 35 minutes on medium-high heat. Take the lid off the pan after 25 minutes. Add the rosemary and thyme during the last 2 minutes and season with salt and pepper.
TIP: This dish is rich in calories. Are you watching your calorie intake? Prepare half of the potatoes and use half of the cheese.
2. Cut the vegetablesIn the meantime, cut the red onion into rings and cut the courgette into thin slices. Carefully remove the stem from the portobello.
3. In the ovenTransfer the courgette to one side of a baking tray lined with baking paper. Place the portobello on the other side, with the open side up. Drizzle the courgette and the portobello with the remaining olive oil and season with salt and pepper. Roast in the oven for 10 minutes.
TIP: Spread the sliced courgette over the baking sheet as much as possible. The less they overlap, the better they will cook.
4. In the ovenCarefully pour out any liquids that have escaped from the portobello and stuff the portobello with the grated matured cheese. Top the courgette with the red onion. Roast in the oven for another 5 – 10 minutes. During the last 4 – 6 minutes, toast the hamburger buns in the oven as well.
5. Fry the eggIn the meantime, heat the butter in a frying pan and fry one egg, sunny-side up, per person. Season to taste with salt and pepper. Slice open the hamburger buns.
6. ServeMake one burger per person by topping each bun with a portobello, a fried egg and half of the fried red onion. Serve with the courgette, the remaining red onion and the potatoes. Garnish with mayonnaise.
TIP: Did you know that this dish is rich in vitamin D and, thanks to the egg and cheese, rich in caldium? This is not all: it also contains 30% of the daily recommended amount of fibre.
Enjoy!ContactWe would like to hear what you think. Feel free to contact us via our website or via our social media channels. WEEK 3 | 2020
Starchy potatoes
Spicy onion chutney Pork sausage with marjoram and garlic
Broccoli
Shallot Chopped walnuts
Caraway seed
Pantry items
FAMILY 35 min. • Eat within 3 days
Mustard, olive oil, red wine vinegar, butter, Salt and pepper
FAMILYPork sausage with broccoli puree with onion gravy, caraway seed and walnuts
A good startDo not forget to wash and weigh your vegetables and fruit before you start cooking.
EquipmentPan with a lid, potato masher, frying pan
Serves 1 — 61P 2P 3P 4P 5P 6P
Starchy potatoes (g) 250 500 750 1000 1250 1500Broccoli* (g) 250 500 750 1000 1250 1500Chopped walnuts (8) 19) 25) 20 40 60 80 100 120
Shallot (pcs) ½ 1 1½ 2 2½ 3Pork sausage with marjoram and garlic* (pcs)
1 2 3 4 5 6
Spicy onion chutney* (g) 19) 22) 40 80 120 160 200 240
Caraway seed (tsp) 1 2 3 4 5 6Not included
Mustard (tbsp) ½ 1 1½ 2 2½ 3Olive oil (tbsp) ½ ½ 1 1 1½ 1½Red wine vinegar (tbsp) ½ 1 1½ 2 2½ 3
Butter (tbsp) ¾ 1½ 2¼ 3 3¾ 4½
Salt & pepper to taste* keep in the refrigerator
Nutritive valuePer serving Per 100g
Energy (kJ/kcal) 4071 /973 561 /134Total fat (g) 58 8 Of which: saturated (g) 18,9 2,6Carbohydrates (g) 74 10 Of which: sugars (g) 24,0 3,3Fibre (g) 7 1Protein (g) 34 4Salt (g) 3,2 0,4
Allergens:8) Nuts May contain traces of: 19) Peanuts 22) Nuts 25) Sesame seed
1. Cut and cookPeel the potatoes and cut into large pieces. Make sure the potatoes are just under water. Cook the potatoes for 12 – 15 minutes, until done. Cut the broccoli into florets and the stem into dices. For the last 6 – 9 minutes, add the broccoli to the potatoes (TIP). Then drain and leave to steam dry without the lid.
TIP: Cooking this dish for 5 or 6 people? Cook the broccoli separately.
2. Roast the walnutsHeat a frying pan on high heat, without any oil or butter, and roast the chopped walnuts for 3 – 4 minutes, or until they start to color. Remove from the pan and set aside. Chop the shallot.
3. Fry the sausageHeat the olive oil in the same frying pan on medium-high heat, and fry the pork sausages for 2 – 3 minutes until brown all around. Cover the pan with a lid and fry for 8 – 10 more minutes on medium heat. Turn regularly. Take the sausages from the pan and keep them warm under aluminium foil.
4. Make the onion gravyIn the same pan, heat the red wine vinegar with the spicy onion chutney and 1 – 2 tbsp water per person. Reduce the heat to low and simmer for 1 – 2 minutes, or until you get a syrup-like gravy.
TIP: This dish is rich in calories. Are you watching your calorie intake? Use half of the onion gravy and half of the walnuts. You can also replace the butter in the puree with an extra splash of milk.
5. Make the pureeAdd the butter, mustard, shallot and caraway seed to the potatoes and broccoli. Use a potato masher to mash the potatoes and broccoli into a fine puree. Season with salt and pepper.
6. ServeServe the broccoli puree with the pork sausage and the onion gravy. Garnish with the roasted walnuts.
Enjoy!
ContactWe would like to hear what you think. Feel free to contact us via our website or via our social media channels. WEEK 3 | 2020
Garlic clove
Paprika Brown rice
Onion
Feta Fresh curly parsley coriander and mint
Plum tomatoShaved almonds
Ground cumin Courgette
Diced tomato Ground cinnamon
Pantry items
BALANCED NICOLETTES FAVORITE 50 min. • Eat within 5 days
Olive oil, extra virgin olive oil, salt and pepper
BALANCED New: each week you can
choose 3 recipes which are full of vegetables and low
in calories.
Turkish brown rice stuffed courgette with feta-tomato salad
A good startDo not forget to wash and weigh your vegetables and fruit before you start cooking.
EquipmentPan with a lid, oven dish, frying pan, salad bowl
Serves 1 — 61P 2P 3P 4P 5P 6P
Garlic clove (pcs) 1 2 3 4 5 6Onion (pcs) ½ 1 1½ 2 2½ 3Fresh curly parsley, coriander and mint* (g)
10 20 30 40 50 60
Feta* (g) 7) 50 100 150 200 250 300Brown rice (g) 42 85 127 170 212 255Paprika (tsp) ½ 1 1½ 2 2½ 3Ground cinnamon to tasteDiced tomato (can) ½ 1 1½ 2 2½ 3Courgette (pcs) 1 2 3 4 5 6Ground cumin (tsp) ¼ ½ ¾ 1 1¼ 1½Shaved almonds (g) 8) 19) 25) 10 15 20 25 35 40
Plum tomato (pcs) 1 2 3 4 5 6Not included
Olive oil (tsp) 1½ 3 4½ 6 7½ 9Extra virgin olive oil to taste
Salt & pepper to taste* keep in the refrigerator
Nutritive valuePer serving Per 100g
Energy (kJ/kcal) 2588 /619 316 /76Total fat (g) 25 3 Of which: saturated (g) 8,1 1,0Carbohydrates (g) 69 8 Of which: sugars (g) 31,8 3,9Fibre (g) 9 1Protein (g) 24 3Salt (g) 2,1 0,3
Allergens:7) Milk/lactose 8) Nuts May contain traces of: 19) Peanuts 25) Sesame seed
1. PreparePreheat the oven to 210 degrees, Boil water in a pan with a lid, for the rice. Press or mince the garlic and chop the onion. Finely chop the curly parsley, mint and coriander. Cut the feta into dices.
FACT: The feta combined with the large amount of vegetables is not only very tasty: together they also contain about 50% of the daily recommended amount of calcium.
2. Fry the stuffingCook the rice for 12 – 15 minutes, covered with the lid. Drain and leave to steam dry without the lid. Heat 1 tsp olive oil per person in a frying pan. Fry the onion, garlic and 3/4 of the fresh herbs on medium-high heat, with 1/2 tsp paprika and a pinch of cinnamon (TIP), for 4 – 6 minutes. Add the diced tomato and simmer for 5 minutes.
TIP: Not a fan of cinnamon? Add less or no cinnamon at all.
3. Halve the courgetteCut the courgette in half lengthwise and remove the seeds with a spoon. Finely chop the seed pods and add them to the tomato mixture. Put the halved courgettes in an oven dish and rub with 1/2 tsp olive oil per person. Season with 1/4 tsp cumin per person, salt and pepper.
4. Fry the courgetteMix the rice and half of the feta with the tomato mixture. Season with salt and pepper. Stuff the courgettes with the tomato-rice mixture (TIP).Sprinkle with the shaved almonds. Roast the stuffed courgettes in the oven for 20 – 25 minutes, until cooked and soft.
TIP: Do you have any leftover stuffing? Add it in between the courgettes.
5. Make the tomato saladCut the plum tomato into dices. In a salad bowl, mix the leftover feta with the plum tomato. Season with salt, pepper and extra virgin olive oil to taste. Add the remaining fresh herbs to the tomato salad.
6. ServeTransfer the stuffed courgette to plates: 2 halved courgettes per person. Serve with the tomato salad.
FACT: Did you know that this dish contains about 600 g vegetables per person? And that canned vegetables are just as good as fresh vegetables? Because of these vegetables, this dish contains 100% of the daily recommended amount of vitamin C.
Enjoy!ContactWe would like to hear what you think. Feel free to contact us via our website or via our social media channels. WEEK 3 | 2020
Eggplant
Paprika Penne
Onion
Semi-dried tomato mix Garlic clove
Rocket lettuceGrated pecorino
Fresh basil Double cream
Pantry items
Penne in sun-dried tomatoes-eggplant sauce with pecorino and fresh basil
QUICK & EASY VEGETARIAN 20 min. • Eat within 5 days
Olive oil, vegetable stock, black balsamic vinegar, flour, salt and pepper
QUICK & EASY
1. Prepare• Boil ample water with a pinch of salt in a pan with a lid, for
the penne.
• Prepare the stock.
• Cut the eggplant into 1 – 2 cm dices. Chop the onion. Press or mince the garlic. Roughly chop the semi-dried tomatoes.
2. Cook the penne• Cook the penne for 10 – 12 minutes. Drain and leave to steam dry
without the lid. Mix the diced eggplant with 1/2 tbsp flour per person. Heat 1 tbsp olive oil per person in a frying pan on medium-high heat. Fry the eggplant for 8 – 10 minutes until brown all around.
TIP: This dish is rich in calories. Are you watching your calorie intake? Cook 70 g penne per person and use half of the pecorino. The next day, you can make a salad with the leftover penne and pecorino.
3. Make the sauce• In the meantime, heat 1/2 tbsp olive oil per person in a sauté
pan on medium-high heat. Fry the onion, garlic and semi-dried tomatoes for 3 – 4 minutes. Add the paprika and fry for another minute. Deglaze with 1/2 tbsp black balsamic vinegar per person and the stock. Add the double cream and let the whole simmer for 4 – 5 minutes.
4. Serve• Cut the basil into strips and divide the rocket lettuce among deep
plates. Add the penne, half of the pecorino, half of the basil and the eggplant with the sauce. Season with salt and pepper. Divide the penne among the plates with rocket lettuce. Finish with the leftover pecorino and garnish with the remaining fresh basil.
Enjoy!
A good startDo not forget to wash and weigh your vegetables and fruit before you start cooking.
EquipmentPan with a lid, frying pan, sauté pan
Serves 1 — 61P 2P 3P 4P 5P 6P
Eggplant* (pcs) ½ 1 1½ 2 2½ 3
Onion (pcs) ½ 1 1½ 2 2½ 3
Garlic clove (pcs) ½ 1 1½ 2 2½ 3
Semi-dried tomato mix 35 60 90 120 150 180
Penne (g) 1) 17) 20) 90 180 270 360 450 540
Paprika (tsp) 1 2 3 4 5 6
Double cream* (ml) 7) 50 100 150 200 250 300
Fresh basil* (g) 5 10 15 20 25 30
Grated pecorino* (g) 7) 25 50 75 100 125 150
Rocket lettuce* (g) 23) 40 60 80 100 140 160
Not includedOlive oil (tbsp) 1½ 3 4½ 6 7½ 9
Vegetable stock (ml) 60 120 180 240 300 360
Black balsamic vinegar (tbsp) ½ 1 1½ 2 2½ 3
Flour (tbsp) ½ 1 1½ 2 2½ 3
Salt & pepper to taste* keep in the refrigerator
Nutritive valuePer portie Per 100g
Energy (kJ/kcal) 3897 /932 805 /192Total fat (g) 55 11 Of which: saturated (g) 18,9 3,9Carbohydrates (g) 80 16 Of which: sugars (g) 12,1 2,5Fibre (g) 9 2Protein (g) 24 5Salt (g) 2,1 0,4
Allergens:1) Grains containing gluten 7) Milk/lactose May contain traces of: 17) Eggs 20) Soy 23) Celery
ContactWe would like to hear what you think. Feel free to contact us via our website or via our social media channels. WEEK 3 | 2020
Red chili pepper
NoodlesSoy sauce
Garlic clove
Carrot peas beans and red onion
Eastern-style spices chicken thigh strips
Pantry items
Noodles with Eastern-style spiced chicken thigh with stir-fried vegetables and red chili pepper
QUICK & EASY 20 min. • Eat within 3 days
x
QUICK & EASY
1. Chop• Boil ample water om a pan with a lid, for the noodles. Remove the
seeds from the red chili pepper and finely chop the pepper. Press or mince the garlic.
2. Fry• Heat the sunflower oil in a wok with a lid and fry the chicken thigh
strips for 2 – 3 minutes on medium-high heat. Add the red chili pepper, garlic and vegetable mix (TIP). Add the soy sauce and ketjap and fry for 5 – 7 minutes, covered with the lid. Season with salt and pepper.
TIP: Do you like a little bit of spiciness? Add 1/2 tsp sambal per person to the wok with the mixed vegetables.
3. Cook the noodles• In the meantime, break the noodles over the pan with a lid and cook
the noodles for 3 – 4 minutes on medium-high heat, covered with the lid. Then drain. Add the noodles to the wok and stir fry for another minute on high heat.
4. Serve• Transfer the dish to plates and add some extra ketjap to taste.
Enjoy!
A good startDo not forget to wash and weigh your vegetables and fruit before you start cooking.
EquipmentPan with a lid, wok with a lid
Serves 1 — 6
1P 2P 3P 4P 5P 6PRed chili pepper (pcs) ¼ ½ ¾ 1 1¼ 1½
Garlic clove (pcs) ½ 1 1½ 2 2½ 3
Eastern-style spiced chicken thigh strips* (g) 100 200 300 400 500 600
Carrot, snow peas, green beans and red onion* (g) 200 400 600 800 1000 1200
Soy sauce (ml) 1) 6) 10 20 30 40 50 60
Noodles (g) 1) 100 200 300 400 500 600
Not includedSunflower oil (tbsp) 1 1½ 2 2½ 3½ 4
Ketjap (tbsp) 1 2 3 4 5 6
Salt & pepper to taste* keep in the refrigeratorNutritive value
Per portie Per 100gEnergy (kJ/kcal) 4071 /973 561 /134Total fat (g) 58 8 Of which: saturated (g) 18,9 2,6Carbohydrates (g) 74 10 Of which: sugars (g) 24,0 3,3Fibre (g) 14 2Protein (g) 31 4Salt (g) 2,2 0,3
Allergens:1) Grains containing gluten 6) Soy
ContactWe would like to hear what you think. Feel free to contact us via our website or via our social media channels. WEEK 3 | 2020
Smoked paprika
Turkish pide Corn cob
Chicken drumsticks with piri-piri marinade
Garlic clove Red onion
Spicy onion chutney
Fresh chives Full-fat yogurt
Mayonnaise Carrot & cabbage
Pantry items
PREMIUM 50 min. • Eat within 5 days
Butter, Olive oil, Salt and pepper
PREMIUMPulled chicken with coleslaw and corn on the cob with Turkish pide and caramelized red onion
A good startDo not forget to wash and weigh your vegetables and fruit before you start cooking.
EquipmentOven dish, bowl, frying pan, small bowl, baking sheet lined with baking paper, sauté pan
Serves 1 — 6
1P 2P 3P 4P 5P 6PSmoked paprika (tsp) 1 2 3 4 5 6
Chicken drumsticks with piri-piri marinade* (pcs)
2 4 6 8 10 12
Red onion (pcs) 1 2 3 4 5 6
Garlic clove (pcs) ½ 1 1½ 2 2½ 3
Corn cob* (pcs) 1 2 3 4 5 6
Turkish pide (pcs) 1) 3) 7) 20) 22) 25) 1 2 3 4 5 6
Carrot & cabbage* (g) 23) 100 200 300 400 500 600
Mayonnaise* (g) 3) 10) 19) 22) 25 50 75 100 125 150
Full-fat yogurt* (g) 7) 19) 22) 25 50 75 100 125 150
Fresh chives* (g) 2½ 5 7½ 10 12½ 15
Spicy onion chutney* (g) 19) 22) 20 40 60 80 100 120
Not includedButter (tbsp) 1½ 3 4½ 6 7½ 9
Olive oil (tbsp) ½ 1 1½ 2 2½ 3
Salt & pepper to taste
* keep in the refrigeratorNutritive value
Per serving Per 100gEnergy (kJ/kcal) 4029 /963 695 /166Total fat (g) 44 8 Of which: saturated (g) 7,4 1,3Carbohydrates (g) 95 16 Of which: sugars (g) 24,0 4,1Fibre (g) 6 1Protein (g) 43 7Salt (g) 1,7 0,3
Allergens:1) Grains containing gluten 3) Eggs 7) Milk/lactose 10) Mustard May contain traces of: 17) Eggs 19) Peanuts 20) Soy 21) Milk/lactose 22) Nuts 23) Celery 25) Sesame seed
1. Fry the chickenPreheat the oven to 210 degrees and take the butter from the refrigerator. Heat the olive oil in a frying pan on medium-high heat and fry the roasted paprika for 1 minute (TIP). Add the chicken drumsticks and fry them for 4 – 6 minutes all around. Season with salt and pepper. In the meantime, slice the red onion into half rings and press or mince the garlic.
TIP: The smoked paprika burns quickly. Keep and eye on the pan and add the chicken drumsticks earlier if necessary.
2. Corn and chicken in the ovenIn a small bowl, mix the garlic with 1 tbsp butter per person. Transfer the corn cob to a baking sheet lined with baking paper and spread the top of the corn cob with the garlic butter. Season with salt and pepper. Transfer the chicken drumsticks to an oven dish and put the oven dish on the same baking sheet. Fry the corn and chicken in the oven for 15 – 20 minutes. Add the Turkish pide for the last 3 – 4 minutes.
3. Caramelize the onionHeat a frying pan on medium-high heat, without oil. Fry the red onion with a pinch of salt, for 2 – 3 minutes. Add 1/2 tbsp butter per person, stir until the butter has melted and reduce the heat to medium. Fry the onion for 15 – 20 minutes, until soft. Stir regularly to prevent the onion from burning.
4. Make the saladIn the meantime, mix the cabbage and carrot with the mayonnaise and yogurt in a bowl, and season with salt and pepper. Finely chop or cut the chives.
5. Separate the chickenTake the chicken drumsticks from the oven and carefully pull the meat off the bone. The pieces of meat may be small. Be careful: hot steam comes out. As soon as the red onion is done, add the onion chutney and 2 tbsp water per person to the pan.
6. ServeCut open the Turkish pide and stuff with a little bit of the salad, the pulled chicken and the caramelized onion. Serve with the corn on the cob and garnish with the chives. Serve the remaining salad at the table.
Enjoy!
ContactWe would like to hear what you think. Feel free to contact us via our website or via our social media channels. WEEK 3 | 2020
Kohlrabi
Hot smoked salmon Fresh dill and chives
Apple
Lemon Radish
Sour creamFree-range egg
Shallot Waxy potatoes
Pantry items
PREMIUM 55 min. • Eat within 5 days
Extra virgin olive oil, White balsamic vinegar, Honey, Flour, Sunflower oil, Salt and pepper
PREMIUMPotato pancakes with hot smoked salmon with sour cream, dill and kohlrabi-apple salad
A good startDo not forget to wash and weigh your vegetables and fruit before you start cooking.
EquipmentBowl, frying pan, salad bowl, grater, large bowl, colander
Serves 1 — 6
1P 2P 3P 4P 5P 6PKohlrabi* (g) 125 250 375 500 625 750
Apple (pcs) ½ 1 1½ 2 2½ 3
Radish* (bunch) ⅓ ⅔ 1 1⅓ 1⅔ 1.99
Lemon (pcs) ¼ ½ ¾ 1 1¼ 1½
Fresh dill and chives* (g) 5 10 15 20 25 30
Hot smoked salmon* (g) 4) 100 200 300 400 500 600
Waxy potatoes (g) 300 600 900 1200 1500 1800
Shallot (pcs) ½ 1 1½ 2 2½ 3
Free-range egg (pcs) 3) 1 1 1 2 2 3
Sour cream* (g) 7) 25 50 75 100 125 150
Not includedExtra virgin olive oil (tbsp) 1 2 3 4 5 6
White balsamic vinegar (tbsp) ¼ ½ ¾ 1 1¼ 1½
Honey (tsp) ½ 1 1½ 2 2½ 3
Flour (tbsp) 1 2 3 4 5 6
Sunflower oil (tbsp) 2 4 6 8 10 12
Salt & pepper to taste
* keep in the refrigeratorNutritive value
Per serving Per 100gEnergy (kJ/kcal) 2533 /606 482 /115Total fat (g) 24 5 Of which: saturated (g) 8,0 1,5Carbohydrates (g) 67 13 Of which: sugars (g) 19,9 3,8Fibre (g) 15 3Protein (g) 21 4Salt (g) 2,1 0,4
Allergens:3) Eggs 4) Fish 7) Milk/lactose
1. PrepareWeigh 125 g kohlrabi per person. Peel the kohlrabi and remove the core from the apple. Cut both ingredients into thin strips and cut the radish into thin slices. Juice the lemon and finely chop the fresh dill and fresh chives. Tear the hot smoked salmon into coarse pieces.
2. Make the saladWhip up a dressing in a salad bowl using the extra-virgin olive oil, while balsamic vinegar, honey, dill, 1/2 tbsp lemon juice per person, salt and pepper. Add the kohlrabi, apple and radish and stir well. Allow the flavours to soak in until serving.
3. GratePeel the potatoes and grate the potatoes and shallot with a coarse grater. Transfer both ingredients to a colander and squeeze out as much fluid as possible by firmly pressing them with a spoon.
4. MixWhisk the egg in a bowl with a fork. Add 11/2 tbsp of the egg per person to a large bowl and mix with the grated potatoes and shallot, flour, a good pinch of salt and pepper.
5. Fry the pancakesHeat a frying pan with sunflower oil on medium-high heat. As soon as the pan is hot, scoop 5 heaps of the potato mixture per person into the frying pan. Carefully flatten the heaps and fry the potato pancakes for 4 minutes until golden-brown. Turn the pancakes with a thin spatula and fry for another 3 minutes.
6. ServeTransfer the potato pancakes to plates and top with the pieces of smoked salmon. Top with the sour cream and serve with the salad. Sprinkle with the chives.
Enjoy!
ContactWe would like to hear what you think. Feel free to contact us via our website or via our social media channels. WEEK 3 | 2020
Chickpeas
Feta Whole grain tortilla
Paprika
Coloured cherry tomatoes
Cucumber
Mango chutney
Labne Fresh flat leaf parsley
Pantry items
Tortillas with fried chickpeas and feta with tomato-cucumber salad and sweet labne-mango sauce
BALANCED 20 min. • Eat within 5 days
x
BALANCED New: each week you can
choose 3 recipes which are full of vegetables and low
in calories.
1. Prepare• Preheat the oven to 200 degrees. Drain the chickpeas in a sieve and
pat them dry with kitchen paper. In a bowl, mix the chickpeas with per person: 1/2 tbsp olive oil and 1 tsp paprika. Season with salt and pepper.
2. Fry the chickpeas• Heat a frying pan on medium-high heat, without oil, and fry the
chickpeas for 10 – 12 minutes. Stir regularly to prevent the chickpeas from burning (TIP). Cut the cucumber into small dices, cut the cherry tomatoes in half and transfer the cucumber and cherry tomato to a large bowl. Wrap the tortillas in aluminium foil (2 at the same time) and heat in the oven for 2 – 3 minutes.
TIP: Be aware: the chickpeas can pop when you fry them. Cover the pan with a lid for the first minutes to prevent them from 'jumping' out of the pan.
3. Prepare the seasonings• Crumble the feta and roughly chop the flat leaf parsley. In a small
bowl, mix the labne with the mango chutney. Mix the chickpeas with the cherry tomatoes and cucumber.
4. Serve• Transfer the feta, parsley and labne to small bowls. Divide the
chickpea mixture over the tortillas. Garnish the tortillas to taste, with the different toppings.
Enjoy!
A good startDo not forget to wash and weigh your vegetables and fruit before you start cooking.
EquipmentBowl, frying pan, small bowl, kitchen paper, sieve, large bowl, aluminum foil
Serves 1 — 6
1P 2P 3P 4P 5P 6PChickpeas (pack) ½ 1 1½ 2 2½ 3
Paprika (tsp) 1 2 3 4 5 6
Cucumber* (pcs) ½ 1 1½ 2 2½ 3
Coloured cherry tomatoes (g) 100 200 300 400 500 600
Whole grain tortilla (pcs) 1) 2 4 6 8 10 12
Feta* (g) 7) 25 50 75 100 125 150
Fresh flat leaf parsley* (g) 2½ 5 7½ 10 12½ 15
Labne* (g) 7) 19) 22) 25 50 75 100 125 150
Mango chutney* (g) 10) 19) 22) 20 40 60 80 100 120
Not includedOlive oil (tbsp) ½ 1 1½ 2 2½ 3
Salt & pepper to taste* keep in the refrigeratorNutritive value
Per portie Per 100gEnergy (kJ/kcal) 1646 /394 1079 /258Total fat (g) 25 16 Of which: saturated (g) 4,0 2,6Carbohydrates (g) 24 16 Of which: sugars (g) 7,1 4,7Fibre (g) 5 3Protein (g) 16 10Salt (g) 0,6 0,4
Allergens:1) Grains containing gluten 7) Milk/lactose 10) Mustard May contain traces of: 19) Peanuts 22) Nuts
ContactWe would like to hear what you think. Feel free to contact us via our website or via our social media channels. WEEK 3 | 2020
Baby potatoes
Honey Yellow mustard seed
Red onion
Beef tenderloin Shaved almonds
Salt and pepperFresh chives and flat leaf parsley
Parmigiano reggiano Little gem
Mascarpone Celeriac
Pantry items
FESTIVE 50 min. • Eat within days
Salt and pepper, Olive oil, Sugar, Red wine vinegar, Butter, Brown sugar, Mustard, Vegetable stock
FESTIVEBeef tenderloin with homemade honey-mustard sauce with roasted baby potatoes, little gem and celeriac crème
A good startDo not forget to wash and weigh your vegetables and fruit before you start cooking.
EquipmentPan with a lid, oven dish, frying pan, small bowl, baking sheet lined with baking paper, hand blender, griddle pan or frying pan
Serves 1 — 6
1P 2P 3P 4P 5P 6PBaby potatoes (g) 250 500 750 1000 1250 1500
Red onion (pcs) ½ 1 1½ 2 2½ 3
Shaved almonds* (g) 8) 19) 25) 5 10 15 20 25 30
Beef tenderloin* (g) 150 300 450 600 750 900
Yellow mustard seed (tsp) 10) 1 2 3 4 5 6
Honey (jar) ½ 1 1½ 2 2½ 3
Celeriac (g) 9) 250 500 750 1000 1250 1500
Mascarpone* (g) 7) 15 25 30 45 55 70
Little gem* (pcs) 1 2 3 4 5 6
Parmigiano reggiano* (g) 7) 15 25 35 50 60 75
Fresh chives and flat leaf parsley* (g) 5 10 15 20 25 30
Not includedOlive oil (tbsp) ½ 1 1½ 2 2½ 3
Sugar (tsp) 1 2 3 4 5 6
Red wine vinegar (tbsp) 2 4 6 8 10 12
Butter (tbsp) 1½ 3 4½ 6 7½ 9
Brown sugar (tbsp) ½ 1 1½ 2 2½ 3
Mustard (tbsp) 1 2 3 4 5 6
Vegetable stock (pcs) ¼ ½ ¾ 1 1¼ 1½
Salt & pepper to taste
* keep in the refrigeratorNutritive value
Per serving Per 100gEnergy (kJ/kcal) 3339 /798 674 /161Total fat (g) 39 8 Of which: saturated (g) 17,2 3,5Carbohydrates (g) 74 15 Of which: sugars (g) 4,7 0,9Fibre (g) 8 2Protein (g) 35 7Salt (g) 1,3 0,3
Allergens:
1. PreparePreheat the oven to 200 degrees. On a baking sheet lined with baking paper, mix the baby potatoes with the olive oil, salt and pepper. Roast in the oven for 35 – 40 minutes. Chop the red onion and mix in a small bowl with 1 tsp salt per person, the regular sugar and the red wine vinegar. Keep in the refrigerator. Roast the shaved almonds in a large frying pan, without oil, until golden brown. Remove from the pan and set aside.
2. Prepare the beefIn the meantime, heat 1 tbsp butter per person in a frying pan on high heat. Fry the beef tenderloin for 6 minutes until brown all around (TIP). Transfer the beef tenderloin to an oven dish. In the pan you just used for the beef, fry the mustard seed for 1 minute. Add the honey, brown sugar, mustard and 2 tbsp water per person and heat for another 2 – 3 minutes. Pour the honey-mustard sauce over the beef tenderloin and roast it in the oven for 20 – 25 minutes, until cooked medium.
3. Make the pureeBoil ample water in a pan with a lid. Weigh the celeriac, peel it and cut into dices. Add the celeriac and the stock cube to the pan and cook for 15 – 17 minutes, or until done. Drain, add the mascarpone and puree with a hand blender. Season with salt and pepper.
4. Fry the little gemCut the little gem in half and leave the hard bottom, so the little gem does not fall apart. Heat 1/2 tbsp butter per person in a frying pan or griddle pan, and fry the little gem for 3 – 4 minutes on the cut edge.
5. CutFinely chop the chives and flat leaf parsley. Grate thin slices of parmigiano reggianno with a cheese slicer or peeler.
6. ServeCut the beef tenderloin into thin slices and serve with the baby potatoes, the celeriac puree and the grilled little gem. Garnish the puree with the chives and the little gem with the red onion, parmigiano reggiano, parsley and the shaved almonds.
Enjoy!
ContactWe would like to hear what you think. Feel free to contact us via our website or via our social media channels. WEEK 3 | 2020
Eggplant
Minced beef Penne
Onion
Dried tomato mix Garlic clove
Rocket lettuce
Grated pecorino Fresh basil
Double cream Paprika
Pantry items
Penne in sun-dried tomatoes-eggplant sauce with pecorino and fresh basil
HELLOEXTRA 25 min. • Eat within days
x
HELLOEXTRA
1. Prepare• Boil ample water with a pinch of salt in a pan with a lid, for the
penne. Prepare the stock. Cut the eggplant into 1 – 2 cm dices. Chop the onion. Press or mince the garlic. Roughly chop the semi-dried tomatoes.
2. Cook the penne• Cook the penne for 10 – 12 minutes. Drain and leave to steam dry
without the lid. Mix the diced eggplant with 1/2 tbsp flour per person. Heat 1 tbsp olive oil per person in a frying pan on medium-high heat. Fry the eggplant for 8 – 10 minutes until brown all around.
3. Make the sauce• In the meantime, heat 1/2 tbsp olive oil per person in a sauté pan on
medium-high heat. Fry the onion, garlic, semi-dried tomatoes and minced beef for 3 – 4 minutes. Add the paprika and fry for another minute. Deglaze with 1/2 tbsp black balsamic vinegar per person and the stock. Add the double cream and let the whole simmer for 4 – 5 minutes.
4. Serve• Cut the basil into strips and divide the rocket lettuce among deep
plates. Add the penne, half of the pecorino, half of the basil and the eggplant with the sauce. Season with salt and pepper. Divide the penne among the plates with rocket lettuce. Finish with the leftover pecorino and garnish with the remaining fresh basil.
Enjoy!
A good startDo not forget to wash and weigh your vegetables and fruit before you start cooking.
EquipmentPan with a lid, frying pan, sauté pan
Serves 1 — 6
1P 2P 3P 4P 5P 6PEggplant* (pcs) ½ 1 1½ 2 2½ 3
Onion (pcs) ½ 1 1½ 2 2½ 3
Garlic clive (pcs) ½ 1 1½ 2 2½ 3
Dried tomato mix (g) 35 60 90 120 150 180
Penne (g) 1) 17) 20) 90 180 270 360 450 540
Minced beef* (g) 120 240 360 480 600 720
Paprika (tsp) 1 2 3 4 5 6
Double cream* (ml) 7) 50 100 150 200 250 300
Fresh basil* (g) 5 10 15 20 25 30
Rocket lettuce* (g) 23) 40 60 80 100 140 160
Grated pecorino* (g) 7) 25 50 75 100 125 150
Not includedOlive oil (tbsp) 1½ 3 4½ 6 7½ 9
Vegetable stock (ml) 60 120 180 240 300 360
Black balsamic vinegar (tbsp) ½ 1 1½ 2 2½ 3
Flour (tbsp) ½ 1 1½ 2 2½ 3
Salt & pepper to taste* keep in the refrigeratorNutritive value
Per portie Per 100gEnergy (kJ/kcal) 4784 /1144 660 /158Total fat (g) 65 9 Of which: saturated (g) 21,0 2,9Carbohydrates (g) 86 12 Of which: sugars (g) 33,1 4,6Fibre (g) 11 1Protein (g) 48 7Salt (g) 1,7 0,2
Allergens:1) Grains containing gluten 7) Milk/lactose May contain traces of: 17) Eggs 20) Soy 23) Celery
ContactWe would like to hear what you think. Feel free to contact us via our website or via our social media channels. WEEK 3 | 2020
Starchy potatoes
Free-range egg Green pesto
Courgette
Cod fillet without skin Shallot
Panko
Pantry items
Breaded cod with pesto with potato puree and fried courgette
QUICK & EASY 25 min. • Eat within 3 days
x
QUICK & EASY
1. Prepare• Boil ample water in a pan with a lid, for the potatoes. Peel or
thoroughly wash the potatoes and cut into large pieces. Cut the courgette into quarters lengthwise, and then into 1 cm thick slices. Cut the shallot in half lengthwise and also cut these into 1 cm thick slices. Pat dry the cod fillet with kitchen paper, spread both sides with the pesto and season with salt and pepper.
2. Fry the courgette• Cook the potatoes for 12 – 15 minutes, covered with the lid. Heat
1/2 tbsp butter per person in a sauté pan with a lid, on medium-high heat. Fry the courgette and shallot for 1 – 2 minutes. Season with a large pinch of salt and a little bit of pepper. Add 1 tsp white balsamic vinegar per person and reduce the heat. Cover the pan with the lid and let the courgette stew for 10 – 12 minutes.
3. Bread the fish• Whisk 1/2 egg per person in a deep plate. Transfer the panko to a
different deep plate. Dip the cod fillet through the egg, make sure it is covered well. Then push the fillet into the panko on all sides; make sure it covers the whole fillet. Heat 1 tbsp sunflower oil per person in a frying pan and fry the cod fillet for 2 – 3 minutes per side.
4. Serve• While you are frying the cod fillet, mash the potatoes. Mix with per
person: 1/2 tbsp butter, 1 tsp mustard, 1/2 egg and a splash of milk. Season with salt and pepper. Make sure that the egg turns solid: you can shortly reheat it if necessary. Divide the potato mash among plates. Put a cod fillet on each plate and add the courgette next to it.
Enjoy!
A good startDo not forget to wash and weigh your vegetables and fruit before you start cooking.
EquipmentPan with a lid, frying pan, kitchen paper, sauté pan with a lid, potato masher, deep plate
Serves 1 — 6
1P 2P 3P 4P 5P 6PStarchy potatoes (g) 250 500 750 1000 1250 1500
Courgette (pcs) ½ 1 1½ 2 2½ 3
Shallot (pcs) ½ 1 1½ 2 2½ 3
Cod fillet without skin* (pcs) 4) 1 2 3 4 5 6
Green pesto* (g) 7) 8) 20 40 60 80 100 120
Free-range egg (pcs) 3) 1 2 3 4 5 6
Panko (g) 1) 15 25 40 50 65 75
Not includedButter (tbsp) 1 2 3 4 5 6
White balsamic vinegar (tsp) 1 2 3 4 5 6
Sunflower oil (tbsp) 1 2 3 4 5 6
Mustard (tsp) 1 2 3 4 5 6
Milk (splash) splash
Salt & pepper to taste* keep in the refrigeratorNutritive value
Per portie Per 100gEnergy (kJ/kcal) 3996 /955 507 /121Total fat (g) 46 6 Of which: saturated (g) 15,4 2,0Carbohydrates (g) 91 12 Of which: sugars (g) 15,5 2,0Fibre (g) 16 2Protein (g) 34 4Salt (g) 1,1 0,1
Allergens:1) Grains containing gluten 3) Eggs 4) Fish 7) Milk/lactose 8) Nuts
ContactWe would like to hear what you think. Feel free to contact us via our website or via our social media channels. WEEK 3 | 2020
Garlic clove
Leek Cucumber
Indonesian-style spiced pork strips
Red chili pepper Jasmine rice
Salted peanuts
Ham Free-range egg
Pantry items
HELLOEXTRA 45 min. • Eat within 5 days
Ketjap, Sugar, Olive oil, White wine vinegar or rice vinegar, Sunflower oil, Salt and pepper
HELLOEXTRA
Knoflookteen
Prei Komkommer
Indisch gekruide varkenshaasreepjes
Rode peper Pandanrijst
Gezouten pinda's
Achterham Vrije-uitloopei
Marinated pork strips with Chinese rice with ham, omelette and sweet and spicy cucumber
A good startDo not forget to wash and weigh your vegetables and fruit before you start cooking.
EquipmentPan with a lid, bowl, frying pan, sauté pan
Serves 1 — 6
1P 2P 3P 4P 5P 6PGarlic clove (pcs) 1 2 3 4 5 6
Indonesian-style spiced pork strips* (g) 200 400 600 800 1000 1200
Jasmine rice (g) 85 170 250 335 420 505
Red chili pepper (pcs) ¼ ½ ¾ 1 1¼ 1½
Cucumber* (pcs) ½ 1 1½ 2 2½ 3
Leek* (g) 100 200 300 400 500 600
Free-range egg (pcs) 3) 1 2 3 4 5 6
Ham* (g) 10 15 25 30 40 45
Salted peanuts (g) 5) 22) 25) 20 40 60 80 100 120
Not includedKetjap (tbsp) 2 4 6 8 10 12
Sugar (tsp) 2½ 5 7½ 10 12½ 15
Olive oil (tbsp) 1½ 3 4½ 6 7½ 9
White wine vinegar or rice vinegar (tsp) 1½ 3 4½ 6 7½ 9
Sunflower oil (tbsp) 1 2 3 4 5 6
Salt & pepper to taste
* keep in the refrigeratorNutritive value
Per serving Per 100gEnergy (kJ/kcal) 4358 /1042 471 /113Total fat (g) 48 5 Of which: saturated (g) 24,1 2,6Carbohydrates (g) 88 10 Of which: sugars (g) 27,4 3,0Fibre (g) 20 2Protein (g) 54 6Salt (g) 2,2 0,2
Allergens:3) Eggs 5) Peanuts May contain traces of: 22) Nuts 25) Sesame seed
1. MarinatePress or mince the garlic. In a bowl, mix the pork strips with the garlic, ketjap, 2 tsp sugar per person and 1 tbsp olive oil per person. Marinate for at least 15 minutes. In the meantime, boil 250 ml water per person in a pan with a lid. Cook the rice for 12 – 15 minutes, covered with the lid. Drain if necessary and allow to steam dry and cool (TIP).
2. ChopIn the meantime, remove the seeds from the red chili pepper and finely chop the pepper. Cut the cucumber into small dices and mix them in a bowl, with the red chili pepper, the white wine vinegar or rice vinegar, and 1/2 tsp sugar per person. Let the cucumber absorb the vinegar mixture and stir regularly.
3. Fry the leek and eggMeanwhile, cut the leek into quarters lengthwise, and then into small pieces. Heat the sunflower oil in a wok or sauté pan and fry the leek for 10 minutes on medium-low heat. Whisk the egg in a bowl. Heat 1/2 tbsp olive oil per person in a frying pan on medium-high heat, add the egg and fry an omelette. Remove the omelette from the pan and cut into strips. Cut the ham into 1 cm dices.
4. Fry the riceTurn the heat of the pan with leek to medium-high, add the rice and fry for 2 – 3 minutes. Do not stir too much, so the rice will fry well. Add the ham and the omelette and fry for 2 – 3 more minutes. Season with salt and pepper.
5. Fry the pork stripsIn the meantime, fry the marinated pork for 4 – 6 minutes on medium-high heat. Roughly chop the peanuts.
6. ServeTransfer the fried rice to plates. Put the fried pork strips next to it. Garnish with the salted peanuts and serve with the sweet and sour cucumber.
Enjoy!
ContactWe would like to hear what you think. Feel free to contact us via our website or via our social media channels. WEEK 3 | 2020