Delicious and healthy recipes during intermittent fasting.

Gezonde recepten tijdens het intermittent vasten

Need inspiration for tasty and healthy recipes that you can combine during intermittent fasting? We have 4 tasty recipes for you with fresh ingredients and packed with essential nutrients. Enjoy!

Read our previous blog on how to get a jump start on intermittent fasting.

Shrimp avocado salad with tomatoes

    The salad is easy to prepare and leaves you feeling satiated. The salad is low in carbohydrates and gluten free.

    Ingredients (2 people)

    • 225 g raw peeled shrimp
    • 1 large diced avocado
    • 1 handful diced cherry tomatoes
    • 1/2 chopped red onion
    • freshly chopped cilantro or parsley
    • 2 tbsp melted salted butter
    • 1 tbsp lime juice
    • 1 tbsp olive oil
    • Salt and pepper

    garnalen avocado salade met tomaten

    Preparation (20 min)

    1. Toss the shrimp in a bowl and coat them with the melted butter.
    2. Heat a skillet over medium-high heat.
    3. Toss the shrimp in the skillet, fry for a minute until the edges turn pink, turn them over and fry until well cooked.
    4. Then place the shrimp on a plate so they can cool.
    5. Add the other ingredients (avocado, tomato, red onion and cilantro/parsley) to a mixing bowl.
    6. Spritz the ingredients with olive oil and lime juice and mix well.
    7. Add the cooked shrimp to the mixing bowl.
    8. Add salt and pepper to your mixture.
    9. Delicious!

    Roasted chicken with broccoli & brown rice

      A delicious, quick and inexpensive weeknight dinner. This serving contains 448 kcal, 9 g fat, 56 g carbohydrate, 15 g sugar, 6 g fiber, 33 g protein and 1.4 g salt.

      Ingredients (2 people)

      • 200 g (about 6) of broccoli florets
      • 1 diced chicken breast
      • 15 g of diced ginger
      • 2 cloves of diced garlic
      • 1 sliced red onion
      • 1 roasted diced red pepper
      • 2 tsp olive oil
      • 1 tsp mild chili powder
      • 1 tsp soy sauce
      • 1 tsp honey
      • 250g packet of cooked brown rice

      Preparation (20 to 30 min)

      Roergebakken kip met broccoli & bruine rijst
      1. Make sure the water is boiling and throw the broccoli into a medium sized pan. Pour the water over the broccoli and cook for 4 minutes.
      2. Heat the olive oil in a non-stick wok pan and stir-fry the ginger, garlic and onion for 2 minutes. Then add the mild chili powder and chicken and stir for about 2 minutes.
      3. Drain the broccoli and save the water.
      4. Add the broccoli to the wok along with the soy, honey, red pepper and 4 tbsp broccoli water.
      5. Cook everything thoroughly.
      6. Put the rice to a boil according to the instructions on the package and serve it along with the stir-fry mixture.
      7. Good times!

      Italian meatballs with zucchini tagliatelle

      By replacing pasta with zucchini strings, this dish is low-carb. This meal contains 219 kcal per serving.

      Ingredients (2 people)

      • 250 g extra lean minced beef (5% fat or less)
      • 1 very finely chopped small onion
      • 1 tsp dried mixed herbs
      • low-calorie cooking oil spray
      • 1 clove crushed garlic
      • 227 g chopped tomatoes
      • 2 tbsp shredded basil leaves
      • 2 medium zucchini, trimmed and free of seeds
      • sea salt and black pepper

      Preparation (10 to 30 minutes)

      Italiaanse gehaktballen met een tagliatelle van courgette
      1. Place the beef, half of the onion, half of the mixed herbs and a pinch of salt and pepper in a bowl and mix well. Make 10 small balls of the mixture.
      1. Use the cooking oil spray for a medium skillet and cook the meatballs for 5 to 7 minutes, turning them occasionally until golden brown and placing them on a plate.
      1. For the sauce: put the remaining onion in a pan and cook it on low heat for three minutes while stirring. Then add the garlic and cook for a few seconds.
      1. Add the tomatoes, 300 ml water, the remaining mixed herbs and the shredded basil to your mixture. Bring to a boil while stirring.
      1. Place the meatballs back in the pan on a lower heat and simmer for 20 minutes.
      1. Stir occasionally until you get a thick sauce and until the meatballs are completely cooked.
      1. Fill a medium saucepan with water and bring to a boil. Peel the zucchini into long strands and cook the zucchini in the boiling water for one minute. Then drain the strands.
      1. Present and enjoy!

      Baked egg with ham and spinach

      This dish is rich in protein and will make you feel satiated. Each serving contains 195 kcal, 18g protein, 12g carbohydrates (including 1g sugars), 8g fat (including 2g saturated fats), 2.5g fiber and 0.95g salt.

      Ingredients (2 people)

      • 5g slices of ham
      • 40g of baby spinach
      • 1 medium-sized free-range egg
      • 30g slices of whole wheat or grain sandwiches
      • 2 g low-fat margarine (optional)

      Preparation (10 to 30 min)

      Gebakken ei met ham en spinazie

      1. Prepare the oven to 180°C.
      2. Pack an ovenproof dish and place the ham in it.
      3. Heat a small saucepan over medium heat and add the spinach with a splash of water. Bring to a boil for 2 minutes. Remove from the heat, remove the excess water and place the spinach on the ham.
      4. Bake the egg for 10 to 15 minutes and place it on the spinach. In the meantime, toast the bread and spread low-fat margarine on it if necessary.
      5. Delicious!

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