Recipe: Healthy tuna burgers

This is a great and easy recipe for delicious tuna burgers. What is nice about this recipe is that most of the time you have all ingredients in house! At least, I always have a can of tuna in my kitchen because is is so quick and easy to prepare, for example in a salad or paste. But now you also learn how easy it is to make a burger out of it! And who doesn't love burgers?

Ingredients

• 1 can of tuna in water, drained
• 2 eggs (or only egg whites if you are watching your calorie/fat-intake)
• Fresh parsley
• 1/2 cup of oatmeal

  

Method

1. Cut the parsley
2. Mix the drained tuna with the eggs, oatmeal and parsley
3. Roll a small ball of the mixture and flatten it out to a 'burger shape' 
4. Bake the burgers in a pan until it has a golden-brown crust 
5. Enjoy!

Because my tuna burgers were gone right away (in my tummy, yumm), I reached out to google for this great pic!

Bananacake without sugar

There are many recipes on the internet for the popular banana cake. I have tried different recipe for this cake and I like variant the best. You can make this cake as sweet as you like by playing with the amount of stevia you use. You can also try to add honey or other sweeteners if you like. 

Ingredients:

• 50g almond flour
• 100g spelt flour
• 50g oatmeal
• 25g grated coconut 
• 2tsp cinnamon
• 1 scoop vanilla protein powder
• 2 mashed bananas
• 2tbs coconut oil
• 100ml almond milk
• 2 eggs
• Stevia to taste (I took 1tbs)
• Hand-full mix of chopped nuts/dates (I took almonds, pecan nuts and dates)
• PAM spray

Steps:

1. Pre-heat the oven at 180 degrees
2. Mix all wet ingredient and all dry ingredients in separate bowls, than add them together in one bowl and mix well until a smooth structure. 
3. Spray the cooking tin with PAM spray and pour the mix in the tin.
4. Bake in the oven about 40 min at 180 degrees
5. Enjoy!

Coco Cookies!

This is such a nice and easy treat to make! I love to make these cocos cookies when I have people coming over. Note that they are not as sweet as original cocos cookies, but they are still very nice to treat yourself with a coffee!

Ingredients

• 4 spoons coconut rasp
• 2 spoons almond flour (optional)
• 4 eggwhites
• Stevia or honey to taste

Method

1. Pre-heat the oven at 180 degrees
2. Mix all ingredients thoroughly
3. Poor small balls of the mix on to a baking plate with baking paper
4. Bake the cookies for about 20 min until brown and crispy
5. Enjoy!

Spinash pancakes with grilled salmon

They look green and they are healthy: spinash pancakes! When I served them to my boyfriend he looked at me a bit suspicious and wasn't sure about eating them. But I think they are very tasty! I found the recipe online and adjusted it a bit by reducing the yulk and adding my own spices. I like to put all ingredients in a blender for convenience, but you can also cut them up in small pieces giving a but more structure to the pancake. Delish with salmon! Enjoy this quick, easy and healthy recipe!

Ingredients

• Salmon
• About 100g Spinash (I used frozen spinash which I prepared according to the package and than drained all water as much as possible)
• 1 egg
• 2 eggwhite
• 1 onion
• 1 garlic clove
• Pepper and salt to taste
• PAM spray (anti-stick spray)

Method

1. Put the drained spinash, egg, 2 eggwhites, onion and garlic in the blender and blend untill smooth.
2. Heat a baking pan and spray with PAM spray or other anti-stick spray.
3. Poor the half of the blend mix in the pan and bake for about 3 min, than turn the pancake and bake for another minute. Keep te pancake warm between two plates.
4. Bake the rest of the blend mix the same way.
5. Bake the salmon in the pan.
6. Put the salmon on top of the pancakes.
7. Enjoy!

Salmon with avocado and egg

This recipe is very simple and clean. I like this recipe best when freshly  prepared, this is why I like to eat it in the weekends, when I have time to prepare some nice dishes.  I like fresh salmon the best, however, you can also use frozen salmon for this dish. Make sure the salmon is defrosted before preparing it.

Ingredients

• Salmon (about 150g)
• ½ cleaned avocado
• 1 cooked egg (or just the eggwhite)
• Pepper
• Garlicpowder
• ½ tablespoon Mustardseeds

Method

1. Heat a pan
2. Fry the salmon in the pan for about 2-5 min each side
3. Add the pepper, garlicpowder and mustardseeds to taste
4. Serve with the cooked egg and avocado on the side.

 Enjoy!

Beetroot salad with chicken, apple and white cheese

This is a very easy and healthy salad to make and is a nice variation on the simple chicken salad. I like the sweetness of the raspberry vinegar to marinate this salad. You can also try other vinegars to your taste!

Beetroot salad with chicken, apple and white cheese

Ingredients (Recipe for 2 portions)

• 2 cups of fresh spinach leaves
• 200g of beetroot (pre-cut)
• 200g chicken filet
• 1 apple
• 20 small cubes of white cheese
• 1 tablespoon of pumpkinseeds
• Raspberry vinegar
• Pepper

Method

1. Cut the chicken filet in small pieces and cook it until done
2. Cut the spinach and apple in small pieces.
3. Add the spinach, beetroot, apple, chicken filet, and cheese in a large bowl
4. Add the vinegar, pepper and pumpkinseeds and stir well
5. Enjoy!

Let me know how you liked this recipe! :) 

Recipe for Chocolate protein Cupcakes

Cupcakes, ready to go in the oven!

These cupcakes I love to make and are a healthy snack! It is actually very similar to protein pancakes, only you use a cupcake tin and bake them in the oven. Easy on the go or when chilling at the couch! 

Ingredients for about 9 small cupcakes

• 4 egg whites
• 2 eggs
• 2 scoops of Whey chocolate protein 
• 150ml unsweetened almond milk
• 1 teaspoon raw cacao powder
• 1 teaspoon cacao nibs
• Stevia (if you like it extra sweet)
• Pam spray (or any other non-sticky spray)

Method

1. Pre-heat the oven at 180 degrees
2. Spray the cupcake tin lightly with Pam spray
3. Mix all ingredients together
4. Divide the mixture over the cupcake tin
5. Place in the oven and bake for about 20 min
6. Enjoy!!

You can also try this recipe with 1 scoop of banana whey and 1 scoop of chocolate! This also gives a very nice banana/chocolate taste! Let me know how you like this recipe! :)

Recipe for stir fried chicken with sugarsnaps and spinach

This is a nice recipe for chicken with veggies. I love to eat this as lunch or diner. It is also very nice with brown rice as a side dish when in need of carbs! Enjoy!

Ingredients for 1 portion

• 100g chickenfillet, cleaned and in small pieces
• Hand full of Sugarsnaps
• 1 red onion
• 1 clove of garlic
• Hand full of fresh spring spinach (pre-washed)
• 1 cooked egg (peeled)
• 1 spoon of Ketjap Manis
• Pepper (I like the lime-pepper from the brand Jonnie Boer)

Method

1. Heat a large non-stick pan
2. Cut the onion and garlic
3. Sautee the onion and garlic in the pan
4. Add the chicken in the pan with the Ketjap manis and pepper and stir for about 7 min. 
5. Add the sugarsnaps and stir for about 2-3 min. 
6. Place the fresh spinach on a plate and put the mix in the pan on top of it
7. Add the egg (I take out the yolk, so I only eat the egg white)
8. Enjoy!

Let me know how you liked this recipe! 

Recipe for grilled Salmon with Asperagus

This recipe is a recipe for grilled salmon with asparagus. I love to make this recipe on a Sunday evening because it is very easy and quick to make! The meal is clean and healthy; and high in good fats, because of the salmon which is a fat fish. I love to finish up the dish with a cooked egg. This tastes delicious with the fish and asparagus!

Ingredients

• 1 fillet of salmon
• 10 green asparagus
• 1 red onion
• Dill
• Pepper
• 1 Cooked egg

Method

1. Heat a non-sticking pan very worm and boil water in a pan
2. Cut the onion
3. Grill the onion and salmon fillet (each side for about 3 min)
4. Cook the asparagus for about 5 min
5. Place the salmon on a plate and spice with pepper and dill
6. Place the cooked asparagus on top of the salmon
7. Cut the egg in half and place on the side of the dish 
8. Enjoy!

Let me know how you like this recipe!

Recipe for Chocolate Protein Pancakes

This is a recipe for the best way to make protein pancakes! I have tried different recipes from the internet with banana, peanut butter, oats and more. After trying and mixing ingredients I choose this recipe as the best! This is, in my opinion, the most clean variant of the pancakes. Of course you can add any type of toppings you like best. I am excited to share the recipe with you and to hear what you think of it. 

Ingredients for 1 portion

• 1 scoop of chocolate flavour protein powder
• 2 egg whites
• 1 egg
• 1 table spoon of stevia powder (in case you like it sweet)
• 1/2 cup of almond milk (can also be substituted by water or regular milk)
• 1 cup of strawberries
• 1 spoon of cottage cheese (you can also use quark)
• 1/2 hand of unsalted almonds

Method

1. Heat a small non-sticky pan 
2. Clean and cut the strawberries
3. Mix the 2 egg whites, 1 whole egg, stevia powder and almond milk well in a bowl
4. Put half of the mix in the pan and wait till it is not liquid anymore
5. Flip the pancake to the other side
6. Place the pancake on a plate when done
7. Repeat step 3, 4, and 5. 
8. Top the pancakes with the strawberries, cottage cheese, and almonds
9. Enjoy!

I am excited to hear if you like this recipe! What is your favourite topping?

Recipe for Chicken from the oven and stir-fried veggies

This is an easy-to-make recipe for chicken from the oven with delicious spring veggies on a base of spinach. With an egg on the side for the extra protein! Very nutritious and quick meal!

Ingredients for 1 portion

• 100g Chickenfilet
• 1/4 Courgette
• 1/2 Red bell pepper
• 6 small tomatoes
• 1 hand of fresh spinach
• 1 cooked egg
• 1 clove garlic
• Italian seasoning
• Chicken seasoning without added salt

Method

1. Pre-heat the oven at 220 degree
2. Season the Chicken with the chicken seasoning and Italian seasoning
3. Place the chicken in the oven for about 15-20min
4. Spray a pan with Pam spray or use a non sticky pan and heat it
5. Cut the courgette, bell pepper, and garlic and stir fry for about 5 min
6. Cut the tomatoes in half and add them to the veggies in the pan. Stir fry for an additional 2 min
7. Peal the cooked egg and cut in half
8. Put the bunch of spinach on a plate and place the chicken, veggies and egg on top of it
9. Enjoy!

Let me know how you like this recipe! What are your favourite seasonings for chicken?

Recipe for baked eggs and veggies

Quick and easy: baked eggs with veggies

This is a recipe for a quick and healthy meal full of protein and low in fats. I love to make this in the afternoon in between lunch and diner. 

Ingredients

• 2 egg whites
• 1 whole egg
• Spring onions
• 1 large tomato
• Pam spray (or use an non-stick pan)
• Pepper (or other seasoning you like)

Method

1. Spray the pan with Pam spray an heat it
2. Break the eggs in the pan and put a cover on it until done.
3. Meanwhile cut the spring onions and tomatoes
4. Take the eggs out and place them on a plate. Then shortly bake the onions and tomatoes
5. Put the onions and tomatoes on top of the eggs and put pepper to taste.
6. Enjoy!

Let me know if you liked it! What is your favourite way of baking eggs?

Recipe for easy-to-prep fish

This is a recipe for a really easy to make fish from the oven. All you need to do is wrap all ingredients into aluminium foil and put it in the oven! Wait for it to get ready... and enjoy!

Ingredients for 1 portion:

• 1 frozen panga filet (or any other type of white fish)
• Frozen vegetables of your choice (I use an Italian vegetable mix)
• Herbs (I use fish herbs from the market without added salt)
• Lime juice

Note: your can also use non-frozen ingredients, but you might want to add some water before putting it in the oven in order for the fish not to dry out.

Method

1. Pre-heat the oven on 180 degree
2. Take a medium size of aluminium foil and lay the fish in the middle
3. Add one spoon of herbs and spread over the fish
4. Add the vegetables on top of the fish and sprinkle with lime juice
5. Fold the aluminium foil over the fish so it is one 'package'
6. Put the fish in the oven and bake for about 40 min. till the fish is done

Enjoy this healthy meal! Let me know which type of herbs are your favourite!

Recipe for a delicious summer salmon salad

This is a recipe I love to make during warmer days. The salad is full of vitamins, low in carbs, medium in protein because of the added cottage cheese, and relatively high in good fats because of the salmon and avocado. 

Ingredients for about 3-4 portions:

• 300g smoked salmon 
• 4 tomatoes
• 1 cucumber
• 2 bell pepers
• 1/2 bag of pre-washed mixed salad
• 6 green asparagus
• 1 avocado
• 4 spoons of cottage cheese
• 2 tablespoons of capers
• 6 dried tomatoes (not in oil)
• 1 small hand of pumpkin seeds
• Small bush of parsley
• 2 bulbs of garlic
• limejuice
• Fresh pepper

Method

1. Wash the asparagus and cut off the white back-end (the tail) of the vegetable. Cook the asparagus shortly for about 3-4 minutes in a pan. Take them out and let them cool down and drie on a cold plate. 
2. Cut the salmon in thin small slices and sprinkle with lemon juice and pepper to your taste. In some stores you can also buy pre-cut salmon, so you don't have to cut yourself anymore.
3. Cut the fresh tomatoes, dried tomatoes, cucumber and bell peppers in the shape you like. Also cut up the parsley and garlic. Peel the avocado, slice in half and take out the seed. Than slice the avocado in four pieces. 
4. Put all ingredients, but the avocado, in a large bowl and mix it up. Serve the avocado pieces on the side. 
5. Enjoy! :)

Let me know how you liked the salad or if you added any extra ingredients of changed something about the method!