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Weekly menu: Summer food for the beginning of the summer

  1. June is the first month of the meteorological summer and that's why this week's menu is all about summer food. In the summer everything is available in abundance, which is why it is a shame not to eat enough fruit and vegetables in the summer.

  2. June is the first month of the meteorological summer and that is why this week's menu is all about summer food. In summer, everything is available in abundance, which is why it is a shame not to eat enough fruit and vegetables in summer. [! 157188 ​​=> 1140 = 1!] Actually, you have no excuse not to eat out of season. The advantage of this is that your food comes from the region, making it less harmful to the environment. After all, it doesn't have to travel as far.

  1. Actually, you have no excuse not to eat out of season. The advantage of this is that your food comes from the region, making it less harmful to the environment. After all, it doesn't have to travel as far.

  1. In this weekly menu you get a delicious healthy recipe for your dinners for every day of the week. Then you don't have to think about that anymore.

  1. A vegetable mix is ​​always good for a light dinner. The artichoke is an ingredient that we do not use often in the Netherlands and that is a real shame. Artichokes are super healthy and can lower your cholesterol. Broccoli is also a superfood from the Netherlands. Broccoli is a vegetable with a relatively high amount of protein, great for the sportsman who does not want to eat meat. Zucchini is packed with potassium that has many benefits, such as lowering high blood pressure. Add some onion for flavor and immediately lower your inflammation values.

  2. A vegetable mix is ​​always good for a light dinner. The artichoke is an ingredient that we do not use often in the Netherlands and that is a real shame. Artichokes are super healthy and can lower your cholesterol. Broccoli is also a superfood from the Netherlands. Broccoli is a vegetable with a relatively high amount of protein, great for the sportsman who doesn't want to eat meat. Zucchini is packed with potassium that has many benefits, such as lowering high blood pressure. Add some onion for flavor and immediately lower your inflammation values.

  1. Ingredients:

  1. Why healthy?

  1. This recipe seems difficult but you can simply cook the broccoli and the artichoke. Stir fry the zucchini and onion in coconut oil at a high temperature.

  1. Wash and cut the courgette into thin diagonal slices. Peel the onion and cut into rings. Stir fry the zucchini and onion for about ten minutes on high heat.

  1. Cut the broccoli florets from the stem and wash them well. Then you can cook the broccoli. You can already add nutmeg to the boiling water now, for an even stronger flavor you can add it later.

  1. Cut the stalk off the artichoke and peel off all the outer leaves, they are not tasty. You leave the tasty, tender leaves in place and rub them with half a lemon, against browning. Place a large pan with water and add half a squeezed lemon. Cook the artichoke for half an hour. Place a plate over it so that the artichoke remains submerged. The artichoke is done after half an hour. Just double check by poking it with a fork.

  2. Cut the stalk off the artichoke and peel off all the outer leaves, they are not tasty. You leave the tasty, tender leaves in place and rub them with half a lemon to prevent them from browning. Place a large pan with water and add half a squeezed lemon. Cook the artichoke for half an hour. Place a plate over it so that the artichoke stays submerged. The artichoke is done after half an hour. Just double check by poking it with a fork.

  1. Drain the artichoke and place it in the middle of the plate. Add the broccoli florets and the zucchini and onion stir-fry and you have a delicious vegetarian meal!

  1. Asparagus are very popular in the summer and why not they are healthy and delicious. Asparagus is a source of B vitamins and vitamin C and provides you with important minerals such as potassium, calcium, phosphorus, iron and magnesium. Add a little hollandaise sauce and get extra calcium and phosphorus. Make sure you don't use too much sauce, because it contains a lot of sodium. The chicken provides important proteins that you need for your cell construction.

  2. Asparagus are very popular in the summer and why not they are healthy and delicious. Asparagus is a source of Vitamin B and Vitamin C and provides you with important minerals such as potassium, calcium, phosphorus, iron and magnesium. Add a little hollandaise sauce and get extra calcium and phosphorus. Make sure you don't use too much sauce, because it contains a lot of sodium. The chicken provides important proteins that you need for your cell construction.

  1. Ingredients:

  1. Why healthy?

  1. Fry the chicken in coconut oil. Peel the asparagus with a chopper. Make sure you peel the entire asparagus well otherwise you will end up with long threads. Put on a pan of water and cook the asparagus until they soften.

  1. We make the Hollandaise sauce ourselves, of course, much healthier. What you need for a homemade hollandaise sauce is three egg yolks, 50 grams of butter, a dash of milk and of course lemon, vinegar, salt and pepper.

  2. We make the hollandaise sauce ourselves, of course, much healthier. What you need for a homemade hollandaise sauce is three egg yolks, 50 grams of butter, a dash of milk and of course lemon, vinegar, salt and pepper.

  1. Put three egg yolks in the blender, add plenty of pepper and a little salt and blend for a while. Then squeeze half a lemon in a pan and add a tablespoon of white wine vinegar. Cook this until it starts to boil. Now add the vinegar / lemon juice to the blender while it is running. Now bring the butter and milk in the pan to the boil and add these to the sauce while the blender is running. Kees is ready and now serve hot.

  1. What is different from pieces of chicken in a stir-fry dish are shrimps. Shrimps are also very tasty to fry in a stir-fry dish. You will then immediately receive omega 3 as well as vitamins and minerals such as phosphorus, potassium, calcium and magnesium. Vitamins A and vitamins B1, B2, B6 and B12 are also present and vitamins D and folic acid. The broccoli is a healthy vegetable to bake with, it is full of vitamin C and it also contains quite a bit of vitamin A and other vitamins in smaller amounts. There are also many minerals such as potassium, calcium, phosphorus and other minerals. The onion works well to add flavor to this dish. It also contains vitamin C and minerals such as potassium, phosphorus, copper, zinc and other minerals. The sesame seeds have a nice effect and give your body vitamins E and B. Many health benefits are also attributed to sesame seeds, such as an anti-inflammatory effect. This dish must therefore be super healthy.

  1. Ingredients:

  1. Why healthy?

  1. Cut the stems of the broccoli and wash the broccoli well. Boil the broccoli in a large pan with water. Chop an onion, peel the shrimps and fry them briefly in olive oil and garlic, together with the onion shreds. Place the shrimp and broccoli on a plate and sprinkle the dish with sesame seeds. Enjoy your meal!

  1. Pointed cabbage resembles a variety of lettuce and can therefore also be eaten raw. To add a little extra flavor, you can add raw vegetables from the supermarket. Pointed cabbage, like almost all summer plants, is full of vitamin C and folic acid. All important minerals are also present in this type of coal. The cod provides the omega 3 fatty acids and you use tzatziki sauce to flavor everything. This Greek sauce is full of protein and has hardly any sugar. Often there is also cucumber in it. Tzatziki sauce is the best sauce there is.

  1. Ingredients:

  1. Why healthy?

  1. Fry the cod well in coconut oil. Season the cod with pepper. Remove the trunk and outer leaves from the pointed cabbage and cut it into strips. Then wash well! Then you can briefly stir-fry the cabbage strips, I prefer to eat it raw.

  1. Serve the dish with a tablespoon of tzatziki sauce and enjoy.

  1. A Mediterranean dish would love spring. That's why this colorful dish with the typically Dutch green bean. A good mix never hurts. The bell pepper is a real vitamin C bomb. It turns out that red foods help you with lots of antioxidants. The green beans mainly give you folic acid, but also vitamin C and smaller amounts of vitamins A and B. There are also minerals in green beans such as potassium, calcium and iodine. The tomatoes provide extra flavor and vitamin C and potassium and also phosphorus. By adding Mediterranean herbs you have a delicious summer dish.

  1. Ingredients:

  1. Why healthy?

  1. You can buy the green beans fresh but also cut ready. Fresh green beans have to be shucked: cut the cup and the butt off the beans. Then wash the green beans well in cold water. Place the green beans in a large pot of water and let it boil for ten to fifteen minutes. Cut the head of the bell pepper and cut the bell pepper into strips, remove the seeds. Wash the two large tomatoes and cut them into thin slices. Add the tomato and pepper to the green beans and top with Mediterranean herbs.

  1. Your body also needs a reminder that there is still enough fat, protein and carbohydrates. That way you prevent your metabolism from slowing down and your body from wanting to retain energy. It is therefore important to have a cheatday every now and then (once a week or once every 2 weeks).

  1. Even so, it is okay to be careful with what you eat during the cheatday. So go for the vegetarian pizza and wholemeal products if possible.

  1. Still, your pizza doesn't have to be totally unhealthy, at least if you have an oven and some time, because then you make the pizza yourself and it automatically becomes a lot healthier!

  1. Ingredients:

  1. You start by making a bottom. You have to mix and knead the dough mixture and let it rise for half an hour. (If the mixture is too wet, add a little flour, add a little water if the mixture is too dry). Then you can roll out the pizza base.

  1. Puree 6 to 8 fresh (organic) tomatoes with a hand blender. Then add freshly squeezed garlic, a dash of olive oil and oregano to the sauce. The combination of these ingredients is what makes the tomato sauce so healthy.

  1. Then add young cheese and (healthy) ingredients of your choice, such as spinach, onion, olives, bell pepper and mushrooms. Enjoy a pizza and still be healthy!

  1. A delicious vegetable mix is ​​this Dutch mix of kohlrabi, leek and beetroot. Kohlrabi is a root vegetable that contains magnesium, among other things, which is good for relaxation of your muscles. The leek is the real filler of this dish. Leeks quickly make you feel full, this may be because it contains a lot of phosphorus, which is an important building block for all cells of your body. The beetroot adds some extra color to this dinner. Beetroot contains nitrate and that gives your body extra stamina, nice for the athletes among us, but in moderation because nitrate also has disadvantages.

  1. Ingredients:

  1. Why healthy?

  1. Wash the kohlrabi and cut the bottom and stems off. Then cut the skin off with a chopper or potato peeler. Now you can cut the kohlrabi into cubes. Boil the cubes in a large pot of water.

  1. The beets should also be washed well, but unlike other tubers, you leave the stems in the beetroot, otherwise they will bleed empty. Boil the beets about half an hour before summer beets, winter beets take three times longer. So after half an hour just prick with the fork to see if they are already soft. Once they are cooked, cut the skin off and slice them.

  1. Wash the leek, cut off the stem and leaves. Then cut the leek lengthwise so that you can remove the outer two layers. Cut the leeks into rings and cook them briefly with the kohlrabi for the last few minutes.

  1. Enjoy your meal!



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