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Tasty and healthy recipes during intermittent fasting.

Door Claudia Smet 07 Feb 2021 0 comments

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 in store for you with fresh ingredients and packed with essential nutrients. Bon appetit!

Read our previous blog on how to get off to a flying start with intermittent fasting.

Shrimp avocado salad with tomatoes

    The salad is easy to prepare and gives you a feeling of satiety. The salad is low carb and gluten free.

    Ingredients (2 persons)

    • 225g raw peeled shrimp
    • 1 large diced avocado
    • 1 handful of diced cherry tomatoes
    • 1/2 chopped red onion
    • Freshly chopped coriander 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 mins)

    1. Put the prawns in a bowl and cover with the melted butter.
    2. Heat a frying pan over medium heat.
    3. Toss the prawns into the skillet, fry for a minute until the edges turn pink, then flip and cook until well cooked.
    4. Then place the prawns on a plate so that they can cool down.
    5. Add the other ingredients (avocado, tomato, red onion and coriander/parsley) to a mixing bowl.
    6. Drizzle the ingredients with olive oil and lime juice and mix well.
    7. Add the cooked shrimp to the mixing bowl.
    8. Season your mixture with salt and pepper.
    9. Enjoy it!

    Stir fried chicken with broccoli & brown rice

      A tasty, quick and cheap weekday dinner. This portion 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 persons)

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

      Preparation (20 to 30 min)

      Roergebakken kip met broccoli & bruine rijst
      1. Bring the water to a boil and toss the broccoli into a medium saucepan. Pour the water over the broccoli and let it 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 chilli powder and chicken and stir for about 2 minutes.
      3. Drain the broccoli and keep the water.
      4. Add the broccoli to the wok together with the soy, honey, red pepper and 4 tbsp broccoli water.
      5. Cook everything well.
      6. Cook the rice according to the instructions on the package and serve with the stir-fry mixture.
      7. Enjoy it!

       Italian meatballs with zucchini tagliatelle

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

      Ingredients (2 persons)

      • 250 g extra lean ground 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 courgettes, trimmed and free of seeds
      • sea salt and black pepper

       Preparation (10 to 30 minutes)

      Italiaanse gehaktballen met een tagliatelle van courgette
      1. Put the beef, half the onion, half 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 5-7 minutes, turning occasionally until golden brown and transfer to a plate.
      1. For the sauce: put the remaining onion in a pan and cook over a low heat for three minutes, 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 the boil while stirring.
      1. Throw the meatballs back in the pan on a lower heat and let them simmer for 20 minutes.
      1. Stir occasionally until you get a thick sauce and until the meatballs are fully cooked.
      1. Fill a medium saucepan with water and bring to the boil. Peel the zucchini into long strips and cook the zucchini in the boiling water for a minute. Then drain the strings.
      1. Present and enjoy!

      Baked egg with ham and spinach

      This dish is rich in proteins and gives you a feeling of satiety. Each portion contains 195 kcal, 18g protein, 12g carbohydrates (of which 1g sugars), 8g fat (of which 2g saturated fats), 2.5g fiber and 0.95g salt.

      Ingredients (2 persons)

      • 5 g ham slices
      • 40 g baby spinach
      • 1 medium-sized free-range egg
      • 30 g slices of wholemeal or granary bread
      • 2 g low-fat margarine (optional)

      Preparation (10 to 30 min)

      Gebakken ei met ham en spinazie

      1. Preheat the oven to 180 °C.
      2. Take a baking dish and put 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 top of the ham.
      4. Fry the egg for 10 to 15 minutes and place it on top of the spinach. In the meantime, toast the bread and spread low-fat margarine on it if desired.
      5. Enjoy it!
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