Stuffed pepper

Ingredients: 4 persons 4 red bell peppers 8 carrots 200g rice (preferably brown rice) 400g ground beef 4 tbsp tomato paste Margarine Thymus/basil/herbs de Provence Preparation method: Wash the bell peppers, cut of the top (this will become the “lid”) and remove the seeds. Peel the carrots and chop them. You can cook the bell peppers in boiling water, but it’s better to steam them to retain the nutritional content. Same goes for the carrots. Cook the rice. Put some margarine in a deep pan and bake the ground beef in it. Then add the tomato paste. When the carrots […]

Steak with creamy mushroom sauce

Ingredients: 4 persons 400g beefsteak 500g slices mushrooms 2 tbsp mustard 3 tbsp Worcestershiresauce 150ml cream 8% pepper Margarine Preparation method: Preheat the oven at 100°C. Season the steak with pepper. Melt some margarine in a pan. Make sure the pan is very hot before you add the steak in it. Sear the steak at both sides, then poace the pan with the steak in the oven (20minutes at 100°C). Melt some margarine in another pan and bake the mushrooms. Add the mustard and worcestershiresauce and mix well. Finish by adding the cream and let it simmer until the steak […]

Mediterranian salad

Ingredients: 4 persons 1 iceberg lettuce 200g green beans 200g new potatoes 4 eggs 1 green bell pepper 1 onio 200g tuna 50g cubes of low-fat cheese 8 cherry tomatoes 50g black olives Basil Preparation method: Wash the vegetables. Tear the lettuces leaves and place them on 4 plates. Cook the beans and potatoes for 10minutes in boiling water. Then drain and cool under cold water. Cut them in half. Cook the eggs for 10minutes, cool under flowing water. Peel them and cut into 4 parts. Remove the seeds from the bell peppers, then cut them into fine strips. Shred […]

Tagliatelle with chicken, carrots and courgette

Ingredients: 4 persons 400g chicken cut into cubes 250g Tagliatelle 2 sliced courgette 500g sliced carrots Lemon juice (1/2 lemon) Shredded parsley 2 cloves of garlic liquid margarine 1 teaspoon Ras El Hanout 1dl low-fat vegetable broth Preparation method: Fry the garlic, add the courgettes and carrots and let it braise for 5 minutes. Pour the broth over the vegetables, season with Ras El Hanout and let it simmer with the lid on the pot. In the meantime, cook the tagliatelle and bake the chicken. Drain the tagliatelle and mix the parsley and lemon juice into the pasta. If there’s […]

Spicy Pasta

Ingredients: 4 persons 400g pasta (uncooked) 6 tomatoes 2 teaspoons lemon juice 2 shallots 2 cloves of garlic 1 or 2 green peppers 1 or 2 red peppers basil Preparation method: Remove the stems from the tomatoes and carve the skin a little bit. Place them in boiling water until the skin loosens. Now peel the tomatoes, chop them and put them in a pot on a low fire. Shred the shallots and garlic. Remove the seeds from the peppers and shred them. Add everything to the tomatoes and mix well. In the meantime cook the pasta. Add the pasta […]

Shepherd’s Pie

Ingredients: 4 persons 1 peeled and shredded onion 4 peeled and chopped carrots 2 finely chopped celery stalks 400g ground beef 150ml red wine 150ml vegetable broth Can of tomato paste 800g peeled potatoes 100ml skimmed milk thymus, parsley, pepper, salt oil Preparation method: Heat the oil in a pot and fry the onions in it. Then add the celery and carrots. Braise everything until the vegetables become tender. Add some thymus, followed by the ground beef, wine, broth and tomato paste. Season with salt and pepper and leave it simmer on a low fire. In the meantime you can […]

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 […]

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

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