Cucumber soup

Ingredients: 6 persons 1 onion 2 Cucumbers 500ml chicken broth 100ml skimmed milk Salt/pepper Preparation method: Shred the onion. Peel the cucumbers and chop them. Braise the onion for 5minutes. Add the cucumbers and braise again for 5minutes. Pour the chicken broth over it and cook it for 15minutes. Mix everything very well and add the milk. Season as you like with salt and pepper. Nutrient values:  per 100g per portion Kcal 12,8 33 Protein (g) 0,8 2,1 Lipids (g) 0,5 1,4 Carbohydrates (g) 1,2 3 Dietary Fiber (g) 0,6 1,5

Rolled oats cookies

Ingredients: 8 cookies 12 tbsp Rolled oats (Quackers) 1 teasp baking powder 4 sp honey Boiling water Bakery paper Preparation method: Preheat the oven to 160°C. Put the rolled oats, baking powder and honey in a bowl and mix well. Add boiling water while stirring until you get a homogeneous mass. It’s important the dough sticks well together. Put some bakery paper on a baking dish and divide the dough into 8 cookies. You should flatten them a bit until they’re 2 cm thick. Put the dish in the oven for 30 minutes or until the cookies have a nice […]

Potato gratin

Ingredients: 4 persons Potatoes ± 800g Light cream ± 50g Broth Shallot Pepper Preparation method: Peel the potatoes and cut them into thin slices. Chop the shallot finely. Place the potato slices in layers in a baking dish. Season the layers with pepper and shallot and add a little bit of cream on each one. When all slices are placed in the dish, pour broth on them. At least half of the potatoes should be submerged. Put the dish in the oven for 20 minutes at 180°C. Remarks: You can also put some low-fat cheese between the layers, but of […]

Simple milkshake

Ingredients: 1 person 1 ripe banana 250ml skimmed milk Some ice cubes Preparation method: Put the banana in the milk and mix it with a mixer until there are no nubs left and you have some foam on the milk. Put some ice cubes in a long glass and pour the milkshake over them. Remarks: This is an ideal drink for recuperation after training. Nutritional values: per 100g per portion Kcal 43,9 184,6 Protein (g) 2,3 9,8 Lipids (g) 0,06 0,25 Carbohydrates (g) 8,5 35,7 Dietary Fiber (g) 0,48 2

Risotto with mushrooms, leek and veal steak

Ingredients: 4 persons 400g veal steak 240g risotto rice 1l low-fat broth 500g mushrooms 4 leeks 3 tbsp oil herbs de Provence Ppeper 50ml soya light cream Preparation method: Boil the broth on a low fire. Clean the mushrooms and cut them. Wash the leeks and slice thel. Heat 1 tbsp of oil in a pan and bake the leeks and mushrooms on a low fire. Pour 1 tbsp of oil in a pot and stir the rice through it. Heat it until the rice becomes glass-like. Now add 1 ladle of broth and keep stirring until all the liquid […]

Hutsepot – Typical flemish dish

Ingredients: 8 persons 800g beef (for carbonades) 1,5kg potatoes 4 carrots 4 turnips 1/2 Celeriac 2 celery stalks 2 leeks 250g sprouts 1/2 cabbage 2 onions 3 tbsp liquid margarine Bouquet garni (thymus, bay laurel,…) Low-fat bouillon cube pepper (and salt) Preparation method: Peel the potatoes, carrots, turnips and celeriac. Wash the celery, cabbage, sprouts and leeks. Chop everything. Peel and shred the onions. Heat the margarine in a large cooking pot and fry the onions. Add the beef and add water until everything is immersed. Put the bouqet garni and bouillon cube in the pot and season with pepper […]

Omelette sushi rolls with salmon

Ingredients: 24 pieces 4 eggs 2 teaspoons corn starch 80g cream cheese 1 tbsp inlaid ginger, shredded 1 tbsp fresh chives, shredded 120g salmon, shredded Pepper and salt 2 tbsp oil Some parsley as garnish Preparation method: Mix 1 egg with a teaspoon of water and half a teaspoon corn starch. Add pepper and salt as you like. Heat a pan and grease it with some oil. Bake the egg-mixture on a medium fire. Push the edges to the centre until the egg solidifies. Turn off the fire and leave the omelette to cool for 2minutes. Carefully place the omelette […]

White fish in a jacket

Ingredients: 4 persons 400g (4pieces) white fish, skin and fish bones removed 100g (4slices) smoked ham toothpicks margarine fish herbs Preparation method: Season the fish with fish herbs and wrap them in a slice of ham. To make sure the fish stays nicely wrapped, stick a toothpick through the ham. Bake the fish in a pan. Serve with potatoes and fresh vegetables. Nutritional values:  per 100g per portion Kcal 142 184,7 Protein (g) 21,8 28,4 Lipids (g) 5,7 7,4 Carbohydrates (g) 0,8 1 Dietary Fiber (g) 0 0

Vol au vent

Ingredients: 4 persons 250g mushrooms 400g chicken breast 1 tbsp liquid margarine 50g flour 500ml skimmed milk Low-fat chicken bouillon cube Preparation method: Cut the chicken into cubes and bake them together with the mushrooms in the margarine. Mix flour into the milk and heat it on a fire while stirring continuously. Heat it until it’s right below its cooking point. Add the bouillon cube. When the chicken is ready, put it with the mushrooms in the sauce. Stir some more and it’s done. Serve this with rice and a cold salad. Remarks: The puff pastry cookies that are usually […]

Chicken – tomato skewers

Ingredients: 4 persons 400g chicken brest cut into cubes 3 tbsp tomato paste 2 tbsp honey 2 tbsp worcestershire sauce 250g cherry tomatoes rosemary wooden skewers Preparation method: Soak the skewers in water for 30 minutes so they won’t burn. Preheat the grill at medium setting. Mix the tomato paste, worcestershire sauce, honey and some rosemary in a bowl. Then turn the chicken cubes through the mixture until they’re evenly covered with the marinade. Put a chicken cube on a skewer, followed by a cherry tomato, again a chicken cube an so on. Put the skewers on a baking sheet […]