Kapsalon with Chicken Gyros Shawarma

Gyros is the Greek version of Kapsalon with chicken gyros shawarma. With spices such as cardamom, cumin, oregano and with homemade oven fries, lettuce and tomatoes thyme, the gyros will give an original twist to this Dutch fastfood classic. FAMILY 40 min. • Eat within 3 days

Waxy potatoes Garlic clove

Red cherry tomatoes Fresh chives

Mayonnaise Chicken gyros

Radicchio & iceberg lettuce

Pantry items Olive oil, butter milk, salt and pepper A good start Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking. Equipment Small bowl, frying pan, salad bowl, baking sheet lined with baking paper, kitchen paper Ingredients for 1 – 6 servings

1P 2P 3P 4P 5P 6P Waxy potatoes (g) 250 500 750 1000 1250 1500 1. Make the fries 2. Cut 3. Make the dressing Garlic clove (pcs) ½ 1 1½ 2 2½ 3 Preheat the oven to 220 degrees. Peel the potatoes In the meantime, press or mince the garlic. Cut the In a salad bowl, mix 11/2 tbsp mayonnaise per Red cherry tomatoes 125 250 375 500 625 750 and cut them into 1/2 – 1 cm thick strips. Pat the cherry tomatoes in half and finely chop or cut the person with the buttermilk (TIP) and the chives. (g) fries dry with kitchen paper and divide them over a chives with scissors. Season with salt and pepper. In a small bowl, mix Fresh chives* (g) 2½ 5 7½ 10 12½ 15 baking sheet lined with baking paper. Mix the fries the leftovermayonnaise with the garlic. Did you Mayonnaise* (g) 3) 50 75 100 150 175 225 with half of the olive oil and season with salt and get a large garlic clove or not a fan of raw garlic? Use 10) 19) 22) pepper. Roast in the oven for 25 – 35 minutes, or half of it. 110 220 330 440 550 660 Chicken gyros* (g) longer, if you like them more crunchy. Turn when Radicchio & iceberg 50 100 150 200 250 300 halfway done. lettuce* (g) TIP: No buttermilk at home? Replace it with yogurt, Not included milk or mayonnaise. The dressing might be a little Olive oil (tbsp) 1 2 3 4 5 6 FACT: Did you know that potatoes are super bit thicker or thinner, but it will taste the same. Butter milk (tbsp) 1½ 3 4½ 6 7½ 9 healthy? They are full of vitamins, for example Salt & pepper to taste vitamin B6 and B11: these contribute to a steady * keep in the refrigerator energy level.

Nutritive value Per serving Per 100g Energy (kJ/kcal) 3435 /821 565 /135 Total fat (g) 51 8 Of which: saturated (g) 7,6 1,3 Carbohydrates (g) 57 9 Of which: sugars (g) 6,6 1,1 Fibre (g) 8 1 Protein (g) 29 5 Salt (g) 0,7 0,1 Allergens: 3) Eggs 10) Mustard May contain traces of: 19) Peanuts 22) Nuts 4. Fry the gyros 5. Mix the salad 6. Serve Heat the remaining olive oil in a frying pan on In the meantime, add the radicchio, iceberg Transfer the fries to a large plate. Place the salad on medium–high heat and fry the chicken gyros for lettuce and cherry tomatoes to the dressing in the top of the fries and divide the chicken gyros over 5 – 7 minutes. salad bowl. the whole. Spoon the garlic mayonnaise on top. Do you prefer to keep the fries crunchy? Place the salad and gyros next to the fries (TIP).

TIP: Do you like spiciness? Add some sambal to your kapsalon! Enjoy! Contact We would like to hear what you think. Feel free to contact us via our website or via our social media channels.

WEEK 39 | 2020 C

Orzo mushroom risotto Do you know the other name for orzo? Is it: a) grano, b) risoni or with courgette, walnuts and Italian cheese c) perlina?

VEGETARIAN 30 min. • Eat within 5 days

Onion Scallion

Chestnut mushrooms Courgette

Orzo Chopped walnuts

Grated Italian cheese

Pantry items Vegetable stock, butter, olive oil, salt and pepper A good start Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking. Equipment Frying pan, kitchen paper, pan with a lid Ingredients for 1 – 6 servings

1P 2P 3P 4P 5P 6P Onion (pcs) ½ 1 1½ 2 2½ 3 Scallion* (pcs) 2 4 6 8 10 12 1. Prepare 2. Prepare the orzo 3. Fry Chestnut Prepare 175 ml vegetable stock per person. Chop Heat 1/2 tbsp butter per person in a pan with a lid In the meantime, heat 1/2 tbsp olive oil in a frying pan 125 250 375 500 625 750 mushrooms* (g) the onion and cut the scallion into thin rings. Clean and fry the onion for 2 minutes on medium–high on medium–high heat and fry the courgette and Courgette (pcs) ½ 1 1½ 2 2½ 3 the chestnut mushrooms with kitchen paper and heat. Add the orzo and stir fry for 1 minute. Add the chestnut mushrooms for 4 – 6 minutes. Add Orzo (g) 1) 20) 85 170 250 335 420 500 cut them into quarters. Cut the courgette into the stock to the orzo and cook on low heat for the scallion and fry 1 more minute. Season with salt Chopped walnuts (g) 20 40 60 80 100 120 quarters lengthwise and then into dices. 10 – 12 minutes until dry, covered with the lid. Stir and pepper (TIP). 8) 19) 25) regularly. Add some more water if the orzo becomes Grated Italian cheese* 25 50 75 100 125 150 dry too quickly. (g) 7) FACT: This dish contains about 350 g vegetables TIP: Add the scallion at the beginning for a less raw Not included per person and is rich in vitamin B2 due to the and less spicy flavor. Vegetable stock (ml) 175 350 525 700 875 1050 mushrooms, courgette and cheese. This will give you Butter (tbsp) ½ 1 1½ 2 2½ 3 an energetic feeling! Olive oil (tbsp) ½ 1 1½ 2 2½ 3 Salt & pepper to taste * keep in the refrigerator

Nutritive value Per serving Per 100g Energy (kJ/kcal) 3163 /756 446 /107 Total fat (g) 35 5 Of which: saturated (g) 12,0 1,7 Carbohydrates (g) 76 11 Of which: sugars (g) 16,6 2,3 Fibre (g) 9 1 Protein (g) 29 4 Salt (g) 2,3 0,3 Allergens: 1) Grains containing gluten 7) Milk/lactose 8) Nuts May contain traces of: 19) Peanuts 20) Soy 4. Roast the walnuts 5. Mix 6. Serve 25) Sesame seed In the meantime, heat a frying pan on high heat and Add the chestnut mushrooms, courgette, scallion Transfer the dish to plates. Garnish with roast the chopped walnuts until golden brown, and half of the Italian cheese to the orzo and stir fry the chopped walnuts and the remaining without oil. Then take from the pan and set aside. for 2 more minutes. Italian cheese.

Enjoy! Answer: b Answer:

Contact We would like to hear what you think. Feel free to contact us via our website or via our social media channels.

WEEK 39 | 2020 F

Vegetable nuggets with sweet–spicy chili mayonnaise A new ingredient in your box: vegetable nuggets, according to a with potato fries and purple carrot fries recipe by Michelin star chef Moshik Roth. The nuggets contain 4 different vegetables! VEGETARIAN 50 min. • Eat within 5 days

Semi–starchy potatoes Purple carrot

Garlic clove Shallot

Courgette Sweet–spicy chili sauce

Mayonnaise Vegetable nuggets

Za'atar

Pantry items Olive oil, salt and pepper A good start Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking. Equipment Baking sheet lined with baking paper, small bowl, kitchen paper, frying pan, sauté pan Ingredients for 1 – 6 servings

1P 2P 3P 4P 5P 6P Semi–starchy 1. Make the fries 2. Cut 3. Make the sauce 250 500 750 1000 1250 1500 potatoes (g) Preheat the oven to 210 degrees. Wash the In the meantime, press or mince the garlic. Chop In a small bowl, mix the sweet–spicy chili sauce Purple carrot* (pcs) 1 2 3 4 5 6 potatoes, cut into 1 cm thick fries and pat dry with the shallot. Cut the courgette in half lengthwise with the mayonnaise (TIP). Garlic clove (pcs) ½ 1 1½ 2 2½ 3 kitchen paper or a kitchen towel. Cut the purple and cut into half moons. Shallot (pcs) 1 2 3 4 5 6 carrot into the same size as the potatoes, so they TIP: Are you cooking for children? Serve the chili Courgette* (pcs) ½ 1 1½ 2 2½ 3 cook evenly. Transfer the potato fries and carrot sauce separately. Would you like to add some extra Sweet–spicy chili ½ 1 1½ 2 2½ 3 fries to a baking sheet lined with baking paper spiciness? Add some sambal to the chili sauce. sauce (packet) and mix with 1/2 tbsp olive oil per person, salt and Mayonnaise* (g) 3) 25 50 75 100 125 150 pepper. Roast in the oven for 30 – 40 minutes. Turn 10) 19) 22) Vegetable nuggets* when halfway done (TIP). 5 10 15 20 25 30 (pcs) 1) Za'atar (tsp) 11) ⅓ ⅔ 1 1⅓ 1⅔ 2 TIP: Is your purple carrot very thin? Add them to the Not included potatoes for the final 20 minutes to make sure they Olive oil (tbsp) 1½ 3 4½ 6 7½ 9 don't burn. Salt & pepper to taste * keep in the refrigerator

Nutritive value Per serving Per 100g Energy (kJ/kcal) 3757 /898 463 /111 Total fat (g) 46 6 Of which: saturated (g) 6,3 0,8 Carbohydrates (g) 95 12 Of which: sugars (g) 27,1 3,3 Fibre (g) 17 2 Protein (g) 18 2 Salt (g) 1,2 0,1

Allergens: 4. Fry the vegetables 5. Fry the nuggets 6. Serve 1) Grains containing gluten 3) Eggs 10) Mustard v11) Sesame seed When the fries have about 15 more minutes to go, Heat the remaining olive oil in a frying pan and fry Transfer the fries to plates and place the vegetable May contain traces of: 19) Peanuts 22) Nuts heat 1/2 tbsp olive oil per person in a sauté pan on the vegetable nuggets for 6 – 8 minutes, or until nuggets and fried courgette next to the fries. medium–high heat. Fry the garlic and shallot for crunchy. You can also add them to the oven, on the Garnish the fries with za'atar to taste and serve with 2 minutes. Add the courgette and fry for 10 minutes. baking sheet with fries, for the final 8 minutes. Turn the sweet–spicy chili mayonnaise. Season with salt and pepper. them when halfway done. FACT: Did you know that eating less meat contributes to a lower risk of cardiovascular diseases? It also contributes to less water waste, less deforestation and less emission of greenhouse gasses. Contact Enjoy! We would like to hear what you think. Feel free to contact us via our website or via our social media channels.

WEEK 39 | 2020 F Naan pizza with yazzara, minced meat and spinach Yazzara is a vegetable dip made of pumpkin, carrot, cream and with a refreshing salad ginger. It will give your naan pizza all the color, flavor and kick you need! FAMILY QUICK & EASY 20 min. • Eat within 3 days

Naan bread Onion

Garlic clove Minced beef with kofta spices

Spinach Red cherry tomatoes

Yazzara

Pantry items Olive oil, white balsamic vinegar, extra virgin olive oil, salt and pepper A good start Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking.

Equipment Frying pan, salad bowl Ingredients for 1 – 6 servings

1P 2P 3P 4P 5P 6P Naan bread (pcs) 1) 7) 1 2 3 4 5 6 Onion (pcs) ½ 1 1½ 2 2½ 3 Garlic clove (pcs) ½ 1 1½ 2 2½ 3 Minced beef with kofta spices* (g) 100 200 300 400 500 600 Spinach* (g) 23) 100 200 300 400 500 600 1. Prepare 2. Fry the minced beef Red cherry tomatoes* (g) 60 125 185 250 310 375 • Preheat the oven to 200 degrees and heat the naan bread in the • Heat the olive oil in a frying pan on medium heat and fry the garlic Yazzara* (g) 7) 19) 22) 40 80 120 160 200 240 oven for 4 – 6 minutes, or toast the naan in a toaster. and onion for 2 – 3 minutes. Add the minced beef and fry for Not included • Chop the onion and press or mince the garlic. 3 minutes. Olive oil (tbsp) ½ 1 1½ 2 2½ 3 • Add half of the spinach and fry for another 2 minutes. Season with White balsamic vinegar (tsp) 1 2 3 4 5 6 salt and pepper. Extra virgin olive oil (tbsp) ½ 1 1½ 2 2½ 3 Salt & pepper to taste * keep in the refrigerator

Nutritive value Per portie Per 100g Energy (kJ/kcal) 3766 /900 750 /179 Total fat (g) 47 9 Of which: saturated (g) 11,1 2,2 Carbohydrates (g) 71 14 Of which: sugars (g) 13,1 2,6 Fibre (g) 9 2 Protein (g) 42 8 Salt (g) 1,8 0,4 Allergens: 1) Grains containing gluten 7) Milk/lactose May contain traces of: 19) Peanuts 22) Nuts 23) Celery

3. Make the salad 4. Serve • I the meantime, cut the red cherry tomatoes in half. • Spread the naan with the yazzara and top with the minced • Cut the remaining spinach into smaller pieces or leave whole. meat-spinach mixture. • In a salad bowl, mix the cherry tomatoes with the spinach, the • Serve the naan pizza with the salad. white balsamic vinegar and the extra virgin olive oil. Enjoy! • Season with salt and pepper.

FACT: Spinach is a good source of iron. This mineral is important for Contact the production of hemoglobin in our blood, which takes care of the We would like to hear what you think. Feel free to contact us via our website or via our circulation of oxygen through our body. social media channels.

WEEK 39 | 2020 F

Roasted vegetables and hummus with a twist Did you know that bulgur is made of wheat grains? First they are steamed, with tabbouleh and whole grain pita dried and then cracked. The result is a whole grain product full of fibre, iron and B–vitamins. VEGETARIAN FAMILY 40 min. • Eat within 5 days

Bulgur Eggplant

Red bell pepper Yellow bell pepper

Red onion Garlic clove

Tomato Fresh flat leaf parsley & mint

Lemon Chickpeas

Yogurt–tahini sauce Ground cumin

Whole grain pita

Pantry items Olive oil, vegetable stock, extra virgin olive oil, salt and pepper A good start Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking. Equipment Pan with a lid, high bowl, salad bowl, hand blender, baking sheet lined with baking paper Ingredients for 1 – 6 servings

1P 2P 3P 4P 5P 6P Bulgur (g) 1) 25 45 65 85 110 130 1. Prepare the bulgur 2. Roast the vegetables 3. Prepare the tabbouleh Eggplant* (pcs) ½ 1 1½ 2 2½ 3 Preheat the oven to 220 degrees and prepare the Cut the eggplant into 1/2 cm thick slices and transfer In the meantime, cut the tomato into 1/2 cm dices. Red bell pepper* (pcs) ½ 1 1½ 2 2½ 3 stock in a pan with a lid for the bulgur. Add the to a baking sheet lined with baking paper. Sprinkle Finely chop the fresh mint and flat leaf parsley. Yellow bell pepper* ½ 1 1½ 2 2½ 3 bulgur to the stock and cook for 15 – 17 minutes on with salt. Cut the bell peppers into large pieces Juice the lemon. In the same salad bowl, mix the (pcs) low heat, until cooked. Stir regularly. Then drain if and the red onion into half rings. In a salad bowl, tomato with the majority of the mint and parsley Red onion (pcs) ½ 1 1½ 2 2½ 3 necessary and leave to steam dry without the lid. mix the bell pepper and red onion with 1/2 tbsp and per person: 1/2 tbsp lemon juice and 1/2 tbsp Garlic clove (pcs) ½ 1 1½ 2 2½ 3 olive oil per person, salt and pepper. Transfer to the extra virgin olive oil. Season with salt and pepper Tomato (pcs) 1 2 3 4 5 6 baking sheet next to the eggplant. Place the garlic, and set aside. Fresh flat leaf parsley 5 10 15 20 25 30 unpeeled, between the vegetables and roast in the & mint* (g) oven for 20 – 25 minutes, or until the vegetables Lemon (pcs) ½ 1 1½ 2 2½ 3 are cooked. Chickpeas (pack) ½ 1 1½ 2 2½ 3 Yogurt–tahini sauce* 40 75 100 150 175 225 (g) 7) 11) 19) 22) Ground cumin (tsp) ¼ ½ ¾ 1 1¼ 1½ Whole grain pita 2 4 6 8 10 12 (pcs) 1) Not included Olive oil (tbsp) ½ 1 1½ 2 2½ 3 Vegetable stock (ml) 75 150 225 300 375 450 Extra virgin olive oil ½ 1 1½ 2 2½ 3 (tbsp) Salt & pepper to taste * keep in the refrigerator

Nutritive value Per serving Per 100g Energy (kJ/kcal) 3343 /799 389 /93 Total fat (g) 25 3 4. Make the hummus 5. Finish the hummus 6. Serve Of which: saturated (g) 7,2 0,8 Drain the chickpeas. In a high bowl, mix the Heat the pita bread in the oven, or in a toaster, for Transfer the hummus to a large plate and use a Carbohydrates (g) 105 12 with the – , the 3 – 5 minutes. Add the to the salad bowl and spoon to spread the hummus towards the edges Of which: sugars (g) 20,4 2,4 chickpeas yogurt tahini sauce bulgur Fibre (g) 27 3 cumin, 1/2 tbsp lemon juice per person, salt and mix well. Carefully take the garlic from the peel and of the plate. Place the onion and bell pepper next Protein (g) 28 3 pepper. Use a hand blender to mix everything into a add to the hummus, together with the eggplant. Mix to the hummus and add the tabbouleh. Garnish Salt (g) 2,8 0,3 smooth hummus. Set aside. again with the hand blender and taste. Season to the dish with the remaining mint and parsley. Allergens: taste with lemon juice, salt and pepper. Optionally, drizzle to taste with extra virgin olive oil. 1) Grains containing gluten 7) Milk/lactose 11) Sesame seed Serve with the pita bread. May contain traces of: 19) Peanuts 22) Nuts FACT: Did you know that this dish contains about 400 g vegetables? This will give you more vitamin C Contact than the RDI and more than half of the RDI of fibre. We would like to hear what you think. Feel free to contact us via our website or via our social media channels. Enjoy!

WEEK 39 | 2020 C Salad with pear, spicy blue cheese and walnuts True or false? Walnuts do not only look like brains, they also have a with baked potato and courgette ribbons positive influence on this organ.

BALANCED VEGETARIAN 40 min. • Eat within 5 days

Waxy potatoes Courgette

Pear Red onion

Chopped walnuts Mixed lettice

Danablu

Pantry items Olive oil, white wine vinegar, butter, black balsamic vinegar, extra virgin olive oil, salt and pepper A good start Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking. Equipment 2x Frying pan, aluminum foil, baking sheet, salad bowl Ingredients for 1 – 6 servings

1P 2P 3P 4P 5P 6P Waxy potatoes (g) 200 400 600 800 1000 1200 1. Bake the potatoes 2. Cut 3. Fry the courgette Courgette (pcs) ½ 1 1½ 2 2½ 3 Preheat the oven to 220 degrees. Thoroughly wash Cut or use a peeler or cheese slicer to separate the Heat a frying pan on medium–high heat and roast Pear (pcs) ½ 1 1½ 2 2½ 3 the potatoes and cut them into quarters. Cut any courgette into long thin ribbons. Cut the pear in the walnuts without any butter or oil, until golden Red onion (pcs) ½ 1 1½ 2 2½ 3 larger ones into sixths. Divide the potatoes among half, remove the core and cut the pear into wedges, brown. Then take from the pan and set aside. Chopped walnuts (g) 1 sheet of aluminium foil per person, drizzle with including peel. Finely chop the . Heat the remaining olive oil in the same frying pan 10 20 30 40 50 60 red onion 8) 19) 25) half of the olive oil and season with salt and pepper. and fry the courgette ribbons for 8 –10 minutes Mixed lettuce* (g) 40 80 120 160 200 240 Fold the foil to close the pockets, transfer them to a on medium–high heat. Take the courgette from Danablu* (g) 7) 40 75 100 125 175 200 baking sheet and bake the potatoes in the oven for the pan and mix with white wine vinegar, salt and Not included 35 – 40 minutes, or until cooked. pepper in a salad bowl. The courgette may cool. Olive oil (tbsp) 1 2 3 4 5 6 White wine vinegar ½ 1 1½ 2 2½ 3 TIP: Want to save time? Cut the potatoes into (tsp) smaller pieces. Don't have a very strong oven? Butter (tbsp) ¼ ½ ¾ 1 1¼ 1½ You can also cook the potatoes instead of baking Black balsamic 1 2 3 4 5 6 vinegar (tsp) them. After cooking, mix them with salt, pepper and Extra virgin olive oil to taste olive oil. Salt & pepper to taste * keep in the refrigerator

Nutritive value Per serving Per 100g Energy (kJ/kcal) 2697 /645 433 /103 Total fat (g) 34 5 Of which: saturated (g) 11,6 1,9 Carbohydrates (g) 62 10 Of which: sugars (g) 20,6 3,3 Fibre (g) 9 1 Protein (g) 19 3 Salt (g) 1,1 0,2 4. Fry the pear 5. Mix the salad 6. Serve Allergens: In the meantime, melt the butter in a different frying In the salad bowl, mix the mixed lettuce with Divide the roasted potatoes among plates. Serve 7) Milk/lactose 8) Nuts pan and fry the for 8 – 16 minutes on medium– the (cooled) and . with the salad next to it and serve the salad with the May contain traces of: 19) Peanuts 25) Sesame seed pear courgette ribbons red onion high heat, or until they start to color. If the pear is Optionally, add an extra drizzle of extra virgin olive pear, danablu cheese and the chopped walnuts. very hard, it will take a bit longer to cook. Deglaze oil and season with salt and pepper. with the black balsamic vinegar, take from the pan FACT: Did you know that potatoes are super and set aside. healthy? They are rich in vitamins, like vitamin B6 and B11 for a steady energy level and vitamin C for a strong immune system.

Enjoy!

Contact brain. and vessels blood

We would like to hear what you think. Feel free to contact us via heart, our for good is which acid, fatty omega–3 our website or via our social media channels. plant–based a ALA, contain Walnuts True! Answer:

WEEK 39 | 2020 E Homemade sausage rolls For an extra festive finish, spread the top of the sausage rolls with a with baby potatoes and flat bean–apple salad thin layer of whisked egg or milk before putting them in the oven.

45 min. • Eat within 5 days

Grated matured cheese Pork sausage

Puff pastry Sesame seeds

Flat beans Shallot

Baby potatoes Apple

Lamb's lettuce Pumpkin seeds

Pantry items Butter, vegetable stock cube, extra virgin olive oil, mustard, white wine vinegar, salt and pepper A good start Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking. Equipment Sauté pan with a lid, small bowl, frying pan, salad bowl, baking sheet lined with baking paper Ingredients for 1 – 6 servings

1P 2P 3P 4P 5P 6P Puff pastry* (pcs) 1. Make the sausage rolls 2. Cook the sausage rolls 3. Prepare the flat beans ¼ ½ ¾ 1 1¼ 1½ 1) 21) Preheat the oven to 200 degrees. Halve the puff Starting with the side that is not spread with water, Prepare the stock. Trim the ends off theflat beans Pork sausage* (pcs) 1 2 3 4 5 6 pastry lengthwise. Squeeze the meat from the roll the puff pastry around the meat. Close the roll and cut the beans into diagonal strips of 2 cm. Grated matured 12 25 37 50 62 75 sausage and divide the meat over the sheets of puff with the spread edge of the puff pastry and fold Chop the shallot and halve the baby potatoes. cheese* (g) 7) pastry. Spread the meat in one stripe in the middle, the ends of each roll to close. Transfer the sausage Heat 1/4 tbsp butter per person in a sauté pan with Sesame seed (g) 11) 2½ 5 7½ 10 12½ 15 19) 22) over the complete length of the pastry. Sprinkle with rolls with the 'seam' side down to a baking sheet a lid on medium–high heat. Fry the flat beans Flat beans* (g) 100 200 300 400 500 600 the grated cheese. Spread one edge of the puff lined with baking paper. Cut some diagonal stripes and half of the shallot for 2 minutes. Deglaze with Shallot (pcs) ½ 1 1½ 2 2½ 3 pastry with a little bit of water, using your finger. through the top of each roll and season with salt, the stock, add the baby potatoes and cook for pepper and the . Heat in the oven for 10 – 12 minutes, covered with the lid. Then drain Baby potatoes (g) 125 250 375 500 625 750 sesame seeds 25 – 30 minutes, or until golden brown. and rinse with cold water. Apple (pcs) ½ 1 1½ 2 2½ 3 Lamb's lettuce* (g) 40 60 80 100 140 160 Pumpkin seeds (g) 19) 5 10 15 20 25 30 22) 25) Not included Butter (tbsp) ¼ ½ ¾ 1 1¼ 1½ Vegetable stock (ml) 250 500 750 1000 1250 1500 Extra virgin olive oil ½ 1 1½ 2 2½ 3 (tbsp) Mustard (tsp) 1 2 3 4 5 6 White wine vinegar 1 2 3 4 5 6 (tsp) Salt & pepper to taste * keep in the refrigerator

Nutritive value Per serving Per 100g Energy (kJ/kcal) 3943 /943 595 /142 Total fat (g) 59 9 4. Cut the apple 5. Make the vinaigrette 6. Serve Of which: saturated (g) 24,6 3,7 Carbohydrates (g) 65 10 Cut the apple into quarters, remove the core and cut In a small bowl, mix per person: 1/2 tbsp extra virgin Serve the sausage rolls with the refreshing salad and Of which: sugars (g) 14,3 2,2 the apple into thin slices. Heat a frying pan without olive oil, 1 tsp mustard, 1 tsp white wine vinegar, garnish with the pumpkin seeds. Fibre (g) 11 2 any oil on high heat and roast the pumpkin seeds the remaining shallot, salt and pepper. Right before Protein (g) 30 5 until they start to pop. Then take from the pan and serving, mix the vinaigrette with the flat beans, Enjoy! Salt (g) 3,8 0,6 set aside. baby potatoes, lamb's lettuce and apple in a Allergens: salad bowl. 1) Grains containing gluten 7) Milk/lactose 11) Sesame seed FACT: Apple contains pectin. This is a fermentable May contain traces of: 19) Peanuts 21) Milk/lactose 22) Nuts 25) Sesame seed fibre which feeds the bacteria in your intestines, which results in healthy digestion. This, in turn, is good for your cholesterol level and immune system. Contact We would like to hear what you think. Feel free to contact us via our website or via our social media channels.

WEEK 39 | 2020 C Penne in cream sauce of sun–dried tomatoes and eggplant True or false? The Italian name for eggplant describes this with pecorino and fresh basil vegetable (which is technically a fruit) as an unhealthy apple.

FAMILY QUICK & EASY VEGETARIAN 20 min. • Eat within 5 days

Eggplant Onion

Garlic clove Dried tomato mix

Penne Paprika

Whipping cream Fresh basil

Grated pecorino Rocket lettuce

Pantry items Olive oil, vegetable stock, black balsamic vinegar, flour, salt and pepper A good start Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking.

Equipment Sauté pan, frying pan, pan with a lid Ingredients for 1 – 6 servings

1P 2P 3P 4P 5P 6P Eggplant* (pcs) ½ 1 1½ 2 2½ 3 Onion (pcs) ½ 1 1½ 2 2½ 3 Garlic clove (pcs) ½ 1 1½ 2 2½ 3 Dried tomato mix* (g) 35 60 90 120 150 180 Penne (g) 1) 20) 90 180 270 360 450 540 1. Prepare 2. Cook the penne Paprika (tsp) 1 2 3 4 5 6 • Boil ample water with a pinch of salt in a pan with a lid for the • Cook the penne for 10 – 12 minutes. Drain and leave to steam dry Whipping cream* (ml) 7) 50 100 150 200 250 300 penne. Prepare the stock. without the lid. Fresh basil* (g) 5 10 15 20 25 30 • Cut the eggplant into 1 – 2 cm dices. Chop the onion. Press or • Mix the diced eggplant with 1/2 tbsp flour per person. 40 60 80 100 140 160 Rocket lettuce* (g) mince the garlic. • Heat 1 tbsp olive oil per person in a frying pan on 25 50 75 100 125 150 Grated pecorino* (g) 7) • Roughly chop the dried tomato mix. medium–high heat. Not included • Fry the eggplant for 8 – 10 minutes until brown all around. Olive oil (tbsp) 1½ 3 4½ 6 7½ 9 Vegetable stock (ml) 60 120 180 240 300 360 Black balsamic vinegar (tbsp) ½ 1 1½ 2 2½ 3 TIP: This dish is rich in calories. Are you watching your calorie intake? Flour (tbsp) ½ 1 1½ 2 2½ 3 Cook 70 g penne per person and use half of the pecorino. You can use the remaining penne and pecorino in a salad the next day. Salt & pepper to taste * keep in the refrigerator

Nutritive value Per portie Per 100g Energy (kJ/kcal) 3895 /931 804 /192 Total fat (g) 55 11 Of which: saturated (g) 18,8 3,9 Carbohydrates (g) 80 16 Of which: sugars (g) 11,9 2,5 Fibre (g) 9 2 Protein (g) 24 5 Salt (g) 2,1 0,4 Allergens: 1) Grains containing gluten 7) Milk/lactose May contain traces of: 20) Soy 3. Make the sauce 4. Serve • In the meantime, heat 1/2 tbsp olive oil per person in a sauté pan on • Cut the basil into strips and divide the rocket lettuce among medium–high heat. deep plates. • Fry the onion, garlic and dried tomatoes for 3 – 4 minutes. Add the • Add the penne, half of the pecorino, half of the basil and the paprika and fry for another minute. eggplant to the sauce. Season with salt and pepper. • Deglaze with 1/2 tbsp black balsamic vinegar per person and • Divide the pasta among the plates with rocket lettuce. Finish with the stock. the leftoverpecorino and garnish with the remaining fresh basil.

• Add the whipping cream and allow to simmer for 4 – 5 minutes. Enjoy!

Contact raw.) eaten when tasty very

We would like to hear what you think. Feel free to contact us via our website or via our not is it because fruit, unhealthy an as seen was It (unhealthy). sana

- social media channels. in and (apple) mela of combination a is Melanzana True. (Answer:

WEEK 39 | 2020 B Red curry with whole grain couscous and chicken thigh Does this recipe look familiar? This time, we added dried galangal root for with refreshing yogurt and fresh mint an extra dimension: the flavor of this root reminds a bit of ginger and citrus. BALANCED QUICK & EASY 25 min. • Eat within 5 days

Green beans Carrot

Yellow carrot Onion

Chicken thigh strips Dried galangal root

Coconut milk Red curry paste

Whole grain couscous Fresh mint

Low–fat yogurt

Pantry items Vegetable stock cube, olive oil, extra virgin olive oil, salt and pepper A good start Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking.

Equipment Wok or sauté pan with a lid, saucepan, bowl Ingredients for 1 – 6 servings

1P 2P 3P 4P 5P 6P Green beans* (g) 100 200 300 400 500 600 Carrot* (pcs) ½ 1 1½ 2 2½ 3 Yellow carrot* (pcs) ⅓ ⅔ 1 1⅓ 1⅔ 2 Onion (pcs) ½ 1 1½ 2 2½ 3 Chicken thigh strips* (g) 100 200 300 400 500 600 1. Cut 2. Cook the curry Dried galangal root (packet) ¼ ½ ¾ 1 1¼ 1½ • Boil 100 ml water per person in a saucepan and crumble 1/4 stock • Heat 1/2 tbsp olive oil per person in a wok or sauté pan with a lid on Coconut milk (ml) 50 100 150 200 250 300 cube per person over it. high heat. Stir fry the chicken thigh strips with the dried galangal Red curry paste* (g) 1) 6) 7) 19) 22) 25 50 75 100 125 150 • Trim the ends off thegreen beans and cut them into 3 equally root, green beans, carrot and onion for 3 – 4 minutes. Whole grain couscous (g) 1) 50 100 150 200 250 300 sized pieces. • Add 50 ml coconut milk per person and the curry paste to the pan. 2½ 5 7½ 10 12½ 15 Fresh mint* (g) • Cut the carrots into 1 cm dices and cut the onion into thin Stir well and turn the heat to medium–high. 25 50 75 100 125 150 Low–fat yogurt* (g) 7) 19) 22) half rings. • Cook the curry for 6 – 10 minutes, or until the carrot and green Not included beans are al dente, covered with the lid. Season the curry with salt Vegetable stock cube (pcs) ¼ ½ ¾ 1 1¼ 1½ FACT: Green beans are rich in potassium, which contributes to a and pepper. Olive oil (tbsp) ½ 1 1½ 2 2½ 3 healthy blood pressure. Green beans are also rich in and iron and folic Extra virgin olive oil to taste acid, for an energetic feeling. Salt & pepper to taste * keep in the refrigerator

Nutritive value Per portie Per 100g Energy (kJ/kcal) 2674 /639 476 /114 Total fat (g) 29 5 Of which: saturated (g) 12,0 2,1 Carbohydrates (g) 57 10 Of which: sugars (g) 13,6 2,4 Fibre (g) 12 2 Protein (g) 32 6 Salt (g) 1,9 0,3 Allergens: 1) Grains containing gluten 6) Soy 7) Milk/lactose May contain traces of: 19) Peanuts 22) Nuts 3. Prepare the couscous 4. Serve • Weigh the needed amount of couscous. • Transfer the couscous to plates. • Transfer the couscous to a bowl and add the stock. Leave for • Top with the curry; garnish with the mint and yogurt. 10 minutes, then separate the couscous with a fork. • Optionally, season to taste with extra virgin olive oil. • Roughly chop the fresh mint leaves. TIP: Do you want to add more flavor to the curry? If you have any soy FACT: In comparison to regular couscous, whole grain couscous does sauce at home, add 1/2 tsp per person. not only contain more fibre, but also 3 – 5 times more vitamins and minerals like potassium, magnesium, iron and vitamin B1 and B2. Enjoy! Contact We would like to hear what you think. Feel free to contact us via our website or via our social media channels.

WEEK 39 | 2020 F

Baby potatoes with minced beef and red pesto Did you know that more of the potato's vitamins are saved if you with Italian vegetables and fresh parsley cook them inside their peel?

QUICK & EASY 25 min. • Eat within 3 days

Baby potatoes Fresh curly parsley

Minced beef Italian vegetable mix with kofta spices

Red pesto

Pantry items Olive oil, salt and pepper A good start Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking.

Equipment Sauté pan, pan with a lid Ingredients for 1 – 6 servings

1P 2P 3P 4P 5P 6P Baby potatoes (g) 250 500 750 1000 1250 1500 Fresh curly parsley* (g) 2½ 5 7½ 10 12½ 15 Minced beef with kofta spices* (g) 100 200 300 400 500 600 Italian vegetable mix* (g) 23) 200 400 600 800 1000 1200 Red pesto* (g) 7) 8) 40 80 120 160 200 240 1. Prepare the potatoes 2. Fry Not included • Boil ample water in a pan with a lid for the baby potatoes. • Heat the olive oil in a sauté pan on high heat. Fry the spiced minced Olive oil (tbsp) 1 1 2 2 3 3 • Cut the baby potatoes in half and cut any larger ones into quarters. beef for 3 – 4 minutes. Salt & pepper to taste • Cook the baby potatoes for 12 – 15 minutes in the pan with boiling • Then add the mixed vegetables and half of the parsley and fry for * keep in the refrigerator water, covered with the lid. Then drain. 5 – 6 minutes.

Nutritive value • Meanwhile, finely chop the fresh curly parsley. FACT: The vegetable mix in this dish largely contains green vegetables. Per portie Per 100g Green vegetables are rich in iron, calcium and folic acid. These all Energy (kJ/kcal) 3456 /826 577 /138 Total fat (g) 47 8 contribute to a strong and energetic body. Of which: saturated (g) 11,2 1,9 Carbohydrates (g) 56 9 Of which: sugars (g) 8,4 1,4 Fibre (g) 10 2 Protein (g) 39 6 Salt (g) 1,0 0,2 Allergens: 7) Milk/lactose 8) Nuts May contain traces of: 23) Celery

3. Add the pesto 4. Serve • Add the baby potatoes and the red pesto the the pan. • Transfer the dish to plates and garnish with the remaining parsley. • Mix well and fry for another 1 – 2 minutes. Enjoy!

Contact We would like to hear what you think. Feel free to contact us via our website or via our social media channels.

WEEK 39 | 2020 C Asian-style noodle salad with hot–smoked salmon Broccolini is a mix of broccoli and a) green asparagus, b) Chinese with brccolini, scallion and cucumber broccoli or c) it is not a mix, but young broccoli.

BALANCED QUICK & EASY 25 min. • Eat within 5 days

Garlic clove Fresh ginger

Broccolini Scallion

Sweet Asian sauce Soy sauce

Dried udon noodles Fresh coriander

Lime Cucumber

Pulled salmon Sesame seed

Pantry items Fish stock, sunflower oil, salt and pepper A good start Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking.

Equipment Grater, pan with a lid, large sauté pan with a lid Ingredients for 1 – 6 servings

1P 2P 3P 4P 5P 6P Garlic clove (pcs) ½ 1 1½ 2 2½ 3 Fresh ginger (cm) 1 2 3 4 5 6 Broccolini* (g) 50 100 150 200 250 300 Scallion* (pcs) 2 4 6 8 10 12 Sweet Asian sauce (g) 1) 6) 15 35 50 70 85 105 1. Prepare 2. Fry Soy sauce (ml) 1) 6) 10 20 30 40 50 60 • Prepare the fish stock. Boil ample water in a pan with a lid for • Heat the sunflower oil in a large sauté pan with a lid on medium– Dried udon noodles (g) 1) 75 150 225 300 375 450 the noodles. high heat. Use a pan with a non–stick coating. Fresh coriander* (g) 2½ 5 7½ 10 12½ 15 • Press or mince the garlic. Grate the ginger with a fine grater. Cut the • Fry the garlic and ginger for 1 – 2 minutes. Add the scallion and Lime (pcs) ¼ ½ ¾ 1 1¼ 1½ broccolini in half lengthwise. broccolini and fry for 5 – 6 minutes, covered with the lid. ½ 1 1½ 2 2½ 3 Cucumber* (pcs) • Cut the scallion into 3 cm long pieces. Cut them in half in case they • Add the fish stock, the sweet Asian sauce and half of the soy sauce Pulled salmon* (g) 4) 80 160 240 320 400 480 are very thick. to the vegetables (TIP). Sesame seed (g) 11) 19) 22) 5 10 15 20 25 30 • Allow to stew gently for 4 – 5 minutes, without the lid. Not included FACT: Did you know that scallion and broccoli both contain lots of Fish stock (ml) 50 100 150 200 250 300 calcium? You can find calcium in green leaf vegetables like kale, Sunflower oil (tbsp) ½ 1 1½ 2 2½ 3 TIP: Are you watching your salt intake? Don't add the soy sauce or add bok choy and rocket lettuce, but also in products such as tahini, tofu a little bit to taste at the end. Salt & pepper to taste and tempeh. * keep in the refrigerator

Nutritive value Per portie Per 100g Energy (kJ/kcal) 2582 /617 515 /123 Total fat (g) 22 4 Of which: saturated (g) 4,5 0,9 Carbohydrates (g) 69 14 Of which: sugars (g) 12,3 2,5 Fibre (g) 4 1 Protein (g) 31 6 Salt (g) 4,0 0,8 Allergens: 1) Grains containing gluten 4) Fish 6) Soy 11) Sesame seed May contain traces of: 19) Peanuts 22) Nuts 3. Cut 4. Serve • Add the noodles to the boiling water and cook for 3 – 4 minutes, • Squeeze 1 lime wedge per person over the pan. Season with salt covered with the lid. Then drain and rinse under cold water. and pepper and mix well. Transfer the noodle salad to deep plates. • Finely chop the coriander and cut the lime into wedges. Halve the • Garnish with the coriander, sesame seeds (TIP) and the remaining cucumber lengthwise and cut into half moons. lime wedges. • For the final minute, add the cucumber, pulled salmon and udon • Optionally, add some extra soy sauce to taste. noodles to the sauté pan with broccolini. TIP: For an extra intense flavor, roast the sesame seeds in a frying pan Did you know that the average person consumes too little without oil, until they start to color. Contact FACT: vitamin D for the majority of the year? Vitamin D is essential for the We would like to hear what you think. Feel free to contact us via our website or via our

intake of calcium and it strengthens your immune system. Fatty fish Enjoy! social media channels. b Answer: such as salmon is loaded with vitamin D. WEEK 39 | 2020 C

Creamy mushroom soup with ground fennel seed Of which famous sauce in the culinary world is tarragon the with tarragon butter and a cracked roll most important seasoning?

QUICK & EASY VEGETARIAN 25 min. • Eat within 5 days

Onion Garlic clove

Chestnut mushrooms Portobello

Ground fennel seed Cracked roll

Fresh tarragon Whipping cream

Pantry items Mushroom stock, butter, flour, olive oil, salt and pepper A good start Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking.

Equipment Stock pot with a lid, frying pan, whisk Ingredients for 1 – 6 servings

1P 2P 3P 4P 5P 6P Onion (pcs) 1 2 3 4 5 6 Garlic clove (pcs) ½ 1 1½ 2 2½ 3 Chestnut mushrooms* (g) 125 250 375 500 625 750 Portobello* (pcs) 1 2 3 4 5 6 Ground fennel seed (tsp) ½ 1 1½ 2 2½ 3 1. Prepare 2. Fry Cracked roll (pcs) 1) 17) 20) 21) • Preheat the oven to 180 degrees and prepare the mushroom stock. • Heat the in the oven for 8 – 10 minutes. 1 2 3 4 5 6 cracked roll 22) 25) • Take the butter from the refrigerator. Press or mince the garlic and • Heat half of the olive oil in a frying pan and fry the mushrooms and Whipping cream* (g) 7) 100 200 300 400 500 600 chop the onion. portobello for 4 minutes on high heat. Fresh tarragon* (g) 5 10 15 20 25 30 • Cut the chestnut mushrooms and portobello into thin strips. • Heat the remaining olive oil in a stock pot with a lid on medium heat Not included and fry the , and for 2 minutes. Mushroom stock (ml) 300 600 900 1200 1500 1800 garlic onion ground fennel seed Butter (tbsp) ½ 1 1½ 2 2½ 3 Flour (tbsp) ½ 1 1½ 2 2½ 3 FACT: Did you know that mushrooms are funghi? They are categorized Olive oil (tbsp) 1 2 3 4 5 6 as vegetables and are rich in vitamin B2, folic acid, potassium and fibre. Salt & pepper to taste This makes mushrooms good for your energy level, blood pressure, * keep in the refrigerator digestion and a satisfied feeling after your meal.

Nutritive value Per portie Per 100g Energy (kJ/kcal) 3339 /798 394 /94 Total fat (g) 51 6 Of which: saturated (g) 24,0 2,8 Carbohydrates (g) 63 7 Of which: sugars (g) 8,1 1,0 Fibre (g) 8 1 Protein (g) 17 2 Salt (g) 4,1 0,5 Allergens: 1) Grains containing gluten 7) Milk/lactose May contain traces of: 17) Eggs 20) Soy 21) Milk/lactose 22) Nuts 25) Sesame seed

3. Make the soup 4. Serve • Add 1/2 tbsp flour per person to the stock pot and mix well. • Finely chop the tarragon and mix with half of the butter (TIP). • While stirring with a whisk, add a splash of the stock and stir until • Cut the cracked roll into slices and spread with the tarragon butter. the flour has absorbed the liquid. • Season the soup with salt and pepper and transfer the soup • Then slowly, while stirring with the whisk, add the remaining stock, to bowls. whipping cream and fried mushrooms to the stock pot. • Garnish with the remaining tarragon. • Bring to a boil and cook gently for 5 minutes, covered with the lid. TIP: No familiar with tarragon? Taste it before you add it to the butter Contact and the soup.

We would like to hear what you think. Feel free to contact us via our website or via our social media channels. Enjoy! Bearnaise Answer:

WEEK 39 | 2020 F Tex–Mex salad with pork tenderloin and tortilla chips The Tex in Tex–Mex stands for Texas. This cuisine was brought with avocado, corn and black beans to Texas by the Tejanos, the Spanish-Mexican inhabitants of this state. QUICK & EASY 15 min. • Eat within 5 days

Pork tenderloin strips Mexican spices

Corn Beans

Avocado Red pointed pepper

Taco shells Sour cream

Mesclun

Pantry items Olive oil, extra virgin olive oil, salt and pepper A good start Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking.

Equipment Frying pan, bowl, sieve or colander, baking sheet lined with baking paper, large bowl Ingredients for 1 – 6 servings

1P 2P 3P 4P 5P 6P Pork tenderloin strips* (g) 100 200 300 400 500 600 Mexican spices (tsp) 1½ 3 4½ 6 7½ 9 Corn (g) 75 150 225 300 375 450 Beans (g) 95 190 285 380 475 570 1. Prepare 2. Cut the vegetables Avocado (pcs) ½ 1 1½ 2 2½ 3 • Preheat the oven to 200 degrees. • Cut the avocado in half, remove the seed and peel and cut the Red pointed pepper* (pcs) ½ 1 1½ 2 2½ 3 • In a bowl, mix the pork strips with half of the Mexican spices and avocado into slices. Taco shells (pcs) 2 4 6 8 10 12 1/2 tbsp olive oil per person. • Cut the red pointed pepper into thin rings. Sour cream* (g) 7) 25 50 75 100 125 150 • Drain the corn and the beans together in a colander or sieve. • Break the tacos into pieces and transfer them to a baking sheet Mesclun* (g) 40 60 90 120 150 180 lined with baking paper. Heat in the oven for 4 – 5 minutes. Not included Olive oil (tbsp) ½ 1 1½ 2 2½ 3 Extra virgin olive oil (tbps) ½ 1 1½ 2 2½ 3 Salt & pepper to taste * keep in the refrigerator

Nutritive value Per portie Per 100g Energy (kJ/kcal) 2801 /670 627 /150 Total fat (g) 41 9 Of which: saturated (g) 13,7 3,1 Carbohydrates (g) 38 9 Of which: sugars (g) 11,2 2,5 Fibre (g) 13 3 Protein (g) 30 7 Salt (g) 1,0 0,2 Allergens: 7) Milk/lactose

3. Fry the pork 4. Serve • Heat a frying pan on medium–high heat and fry the pork strips, • Mix the dressing with the mesclun, beans, corn and including oil and spices, for 2 – 4 minutes. pointed pepper. • In the meantime, mix the sour cream, 1/2 tbsp extra virgin olive • Transfer the salad to plates and top with the pork strips oil per person and the remaining Mexican spices in a large bowl. and avocado. Season the dressing with salt and pepper. • Serve with the taco chips.

FACT: Did you know that avocado has a positive effect on your cholesterol level? This is due to the healthy (plant–based) unsaturated Contact fats. These help keeping your heart and blood vessels healthy. We would like to hear what you think. Feel free to contact us via our website or via our social media channels. Enjoy! WEEK 39 | 2020 C

Aromatic jambalaya with spicy chicken Jambalaya is the perfect example of a mix of multiple cuisines in with bacon, bell pepper and green beans one meal. Do you know which ones? FAMILY 45 min. • Eat within 3 days

Red onion Garlic clove

Red bell pepper Green beans

Fresh flat leaf parsley Paprika

Ground cumin seed Ground cumin seed

Ground coriander seed Tomato paste

White long grain rice Diced bacon

Chicken thigh strips

Pantry items Vegetable stock, sambal, white wine vinegar, sunflower oil, salt and pepper A good start Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking. Equipment Frying pan, wok or sauté pan with a lid Ingredients for 1 – 6 servings

1P 2P 3P 4P 5P 6P Red onion (pcs) ½ 1 1½ 2 2½ 3 Garlic clove (pcs) ½ 1 1½ 2 2½ 3 1. Prepare 2. Fry the vegetables 3. Cook the rice Red bell pepper* (pcs) ½ 1 1½ 2 2½ 3 Prepare the stock. Chop the red onion and press Heat half of the sunflower oil in a wok or sauté Add the long grain rice, stock and white wine Green beans* (g) 100 200 300 400 500 600 or mince the garlic. Cut the bell pepper into dices. pan with a lid and fry the garlic, onion, paprika, vinegar to the same pan and bring to a boil. Reduce Fresh flat leaf parsley* Trim the ends off thegreen beans and cut the green cumin, coriander seed and cinnamon for 1 minute the heat to medium–low, cover the pan with the lid 2½ 5 7½ 10 12½ 15 (g) beans into 3 equally sized pieces. Finely chop the on medium–high heat. Add the green beans, bell and allow the whole to simmer for 17 – 20 minutes, Paprika (tsp) 1½ 3 4½ 6 7½ 9 fresh parsley. pepper and tomato paste and stir fry for 5 minutes. or until the rice is cooked. Stir regularly to prevent Ground cumin seed ½ 1 1½ 2 2½ 3 the rice from burning to the bottom of the pan (TIP). (tsp) Ground coriander ½ 1 1½ 2 2½ 3 seed (tsp) TIP: Optionally, add some extra stock in case the Ground cinnamon rice becomes dry too quickly. ½ 1 1½ 2 2½ 3 (tsp) Tomato paste (can) 23 47 70 93 117 140 White long grain 85 170 250 335 420 500 rice (g) Diced bacon* (g) 25 50 75 100 125 150 Chicken thigh strips* 100 200 300 400 500 600 (g) Not included Vegetable stock (ml) 300 600 900 1200 1500 1800 Sambal (tsp) ½ 1 1½ 2 2½ 3 White wine vinegar ½ 1 1½ 2 2½ 3 (tsp) Sunflower oil (tbsp) 1 2 3 4 5 6 Salt & pepper to taste * keep in the refrigerator

Nutritive value Per serving Per 100g 4. Fry the chicken and bacon 5. Mix 6. Serve Energy (kJ/kcal) 3180 /760 406 /97 In the meantime, heat the remaining sunflower oil in Mix half of the chicken and bacon with the rice. Transfer the rice to plates, top with the remaining Total fat (g) 29 4 a frying pan on medium–high heat and fry the diced chicken and bacon and pour the baking grease over Of which: saturated (g) 6,4 0,8 Carbohydrates (g) 85 11 bacon and chicken thigh strips for 5 – 7 minutes the dish. Garnish with the parsley. Of which: sugars (g) 10,0 1,3 until brown and cooked. Add the sambal when Fibre (g) 9 1 halfway done and season to taste with salt and Enjoy! Protein (g) 35 4

pepper (TIP). Salt (g) 4,6 0,6 cuisines American Native and

Allergens: - African West French, Spanish, by influenced was TIP: Do you have young children joining for dinner, and Louisiana in originated Jambalaya Answer: or just not a fan of spiciness? Use less to no sambal. The spiciness of different sorts and brands varies, so Contact to add less or more to taste. We would like to hear what you think. Feel free to contact us via our website or via our social media channels.

WEEK 39 | 2020 F

Huevos rancheros with cannellini beans and avocado This versatile breakfast has found its way from the Mexican ranch with cheddar, sour cream and mini tortillas (hence the name) to brunch and dinner menus! QUICK & EASY VEGETARIAN 20 min. • Eat within 5 days

Cannellini beans Lime

Garlic clove Scallion

Mexican spices Heins Tomato Frito

Free–range egg Grated cheddar

Mini tortillas Avocado

Sour cream

Pantry items Olive oil, salt and pepper A good start Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking.

Equipment Sauté pan with a lid, aluminum foil, colander Ingredients for 1 – 6 servings

1P 2P 3P 4P 5P 6P Cannellini beans (can) ½ 1 1½ 2 2½ 3 Lime (pcs) ¼ ½ ¾ 1 1¼ 1½ Garlic clove (pcs) ½ 1 1½ 2 2½ 3 Scallion* (pcs) 1 2 3 4 5 6 Mexican spices (packet) ⅓ ⅔ 1 1⅓ 1⅔ 2 1. Prepare 2. Make the sauce Heinz Tomato Frito (pack) ½ 1 1½ 2 2½ 3 • Preheat the oven to 200 degrees. Drain the cannellini beans in a • Add the Heinz Tomato Frito and press 1 lime wedge per person Free–range egg* (pcs) 3) 2 4 6 8 10 12 colander. Cut the lime into wedges. over the pan. Stir well and allow to reduce for 3 – 4 minutes. Grated cheddar* (g) 7) 12 25 37 50 62 75 • Press or mince the garlic. Cut the scallion into thin rings and keep • Make an opening into the mixture for each egg and break the eggs Mini tortillas (pcs) 1) 3 6 9 10 15 16 the white and green part separated. into the openings. Season with salt and pepper. Cover the pan with ½ 1 1½ 2 2½ 3 Avocado (pcs) • Heat the Mexican spices for 1 minute in a sauté pan with a lid on a lid and allow the eggs to firm up for 6 – 8 minutes (TIP). Sour cream* (g) 7) 25 50 75 100 125 150 medium–high heat. • Take off the lid after 4 minutes and sprinkle with the Not included • Then add 1/2 tbsp olive oil per person and fry the white part of the grated cheddar. Olive oil (tbsp) ½ 1 1½ 2 2½ 3 scallion, the garlic and cannellini beans for 2 – 3 minutes. Salt & pepper to taste TIP: The egg is done as soon as the egg white starts to turn white, but * keep in the refrigerator the egg yolk is still soft. Do you prefer a firm egg yolk? Cook it longer.

Nutritive value Per portie Per 100g Energy (kJ/kcal) 4090 /978 637 /152 Total fat (g) 52 8 Of which: saturated (g) 12,2 1,9 Carbohydrates (g) 83 13 Of which: sugars (g) 19,2 3,0 Fibre (g) 14 2 Protein (g) 37 6 Salt (g) 5,4 0,8 Allergens: 1) Grains containing gluten 3) Eggs 7) Milk/lactose

3. Cut 4. Serve • Wrap the tortillas in aluminium foil and heat in the oven for • Serve the eggs, tortillas, avocado, sour cream, green part of 2 – 3 minutes. the scallion and the remaining lime separately on the table so • Cut the avocado into dices (TIP). everyone can assemble their own tortilla. • Start by putting the sauce with egg on the tortillas, followed by the TIP: Halve the avocado lengthwise, twist the halves away from each avocado and sour cream. other to make them separate and remove the seed. Then cut the • Garnish with the scallion and serve with the remaining lime. avocado into dices and take the dices from the peel with a spoon. FACT: Did you know that this dish contains almost half of the RDI of Contact fibre? This is largely due to the beans and 200 g vegetables. Fibres are We would like to hear what you think. Feel free to contact us via our website or via our good for your intestines, which in turn benefits your immune system social media channels. and gives you an energetic feeling.

WEEK 39 | 2020 Enjoy! C

Haddock fillet with chives sauce Haddock is the main ingredient of which famous street with oven–roasted potatoes and carrot food dish?

BALANCED 40 min. • Eat within 3 days

Carrot Waxy potatoes

Fresh chives Full–fat yogurt

Haddock fillet

Pantry items Olive oil, mustard, butter, salt and pepper A good start Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking. Equipment Small bowl, frying pan, kitchen paper, pan with a lid, baking sheet lined with baking paper Ingredients for 1 – 6 servings

1P 2P 3P 4P 5P 6P Carrot* (g) 250 500 750 1000 1250 1500 1. Prepare 2. Cook 3. Roast Waxy potatoes (g) 250 500 750 1000 1250 1500 Preheat the oven to 220 degrees. Boil ample water Cook the carrots and potatoes in the pan with Transfer the carrots and potatoes to a baking sheet Fresh chives* (g) 2½ 5 7½ 10 12½ 15 in a pan with a lid for the potatoes and carrots. boiling water for 8 – 10 minutes, covered with the lined with baking paper, pat dry with kitchen paper Full–fat yogurt* (g) 7) 25 50 75 100 125 150 Weigh 200 g carrot per person. Cut each carrot into lid. Then drain and leave to steam dry without and mix with 1 tbsp olive oil per person. Roast in the 19) 22) quarters lengthwise. Thoroughly wash or peel the the lid. oven for 20 – 30 minutes (TIP). Season to taste with Haddock fillet* 1 2 3 4 5 6 potatoes and cut into long, thin wedges. salt and pepper. (pcs) 4) Not included Did you know that, because of the carrot, this The cooking time may be longer if you are Olive oil (tbsp) 1 2 3 4 5 6 FACT: TIP: dish is rich in vitamin A? This vitamin is important for using a combi microwave or electric oven. Pierce Mustard (tsp) ½ 1 1½ 2 2½ 3 healthy growth, the eyes and the immune system. the potato and carrot with a fork: if this is easy, they Butter (tbsp) ½ 1 1½ 2 2½ 3 are done. Salt & pepper to taste * keep in the refrigerator

Nutritive value Per serving Per 100g Energy (kJ/kcal) 2416 /578 373 /89 Total fat (g) 21 3 Of which: saturated (g) 6,9 1,1 Carbohydrates (g) 63 10 Of which: sugars (g) 12,1 1,9 Fibre (g) 12 2 Protein (g) 27 4 Salt (g) 0,5 0,1 Allergens: 4) Fish 7) Milk/lactose May contain traces of: 19) Peanuts 22) Nuts

4. Make the sauce 5. Heat the sauce 6. Serve In the meantime, finely chop the fresh chives. In When the carrot and potatoes are almost done, Transfer the carrot and potatoes to plates, place a small bowl, mix the yogurt, 1/2 tsp mustard per pat the haddock fillet dry with kitchen paper. Melt the haddock fillet on top and serve with the person and the chives. Season with salt and pepper. 1/2 tbsp butter per person in a frying pan and fry the chives sauce. haddock fillet for 2 – 3 minutes on each side on Enjoy! FACT: The yogurt does not only make the sauce very medium–high heat, until cooked. Then take the fish refreshing, but it is also low in calories and rich in from the pan and add the chives sauce. Mix well with

calcium and vitamin B2! the cooking grease from the fish. chips & Fish Answer:

Contact We would like to hear what you think. Feel free to contact us via our website or via our social media channels.

WEEK 39 | 2020 C Chili con carne stuffed bell pepper Bell pepper is a notorious source of vitamin C. Do you kow much of with brown rice and yogurt the daily recommended amount of vitamin C does this recipe contain? FAMILY 40 min. • Eat within 5 days

Green bell pepper Brown rice

Onion Red chili pepper

Red bell pepper Tomato

Mixed minced meat Mexican spices with Italian herbs

Kidney beans Full–fat yogurt

Grated cheddar

Pantry items Butter, black balsamic vinegar, salt and pepper A good start Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking. Equipment Baking sheet lined with baking paper, wok or sauté pan with a lid, pan with a lid Ingredients for 1 – 6 servings

1P 2P 3P 4P 5P 6P Green bell pepper* 1. Fry the bell pepper 2. Cook the rice 3. Cut the vegetables 1 2 3 4 5 6 (pcs) Preheat the oven to 200 degrees. In the meantime, In the meantime, cook the brown rice for In the meantime, chop the onion. Remove the Brown rice (g) 40 85 125 170 210 255 boil ample water in a pan with a lid for the rice. 12 – 15 minutes, covered with the lid. Then drain seeds from the red chili pepper and finely chop Onion (pcs) ½ 1 1½ 2 2½ 3 Cut the green bell pepper in half lengthwise and and leave to steam dry without the lid. the pepper. Cut the red bell pepper and tomato Red chili pepper* ¼ ½ ¾ 1 1¼ 1½ remove the seeds. As soon as the oven is heated, into dices. (pcs) transfer the green bell pepper to a baking sheet Red bell pepper* (pcs) ½ 1 1½ 2 2½ 3 lined with baking paper, with the cut side down. 1 2 3 4 5 6 Tomato (pcs) Roast in the oven for 15 – 20 minutes, or until Mixed minced meat 100 200 300 400 500 600 light brown. with Italian herbs* (g) Mexican spices (tsp) 1 2 3 4 5 6 Kidney beans (can) ½ 1 1½ 2 2½ 3 Full–fat yogurt* (g) 7) 25 50 75 100 125 150 19) 22) Grated cheddar* (g) 7) 12½ 25 37½ 50 62½ 75 Not included Butter (tbsp) 1 1 2 2 3 3 Black balsamic 1 2 3 4 5 6 vinegar (tsp) Salt & pepper to taste * keep in the refrigerator

Nutritive value Per serving Per 100g Energy (kJ/kcal) 2889 /691 458 /109 Total fat (g) 33 5 Of which: saturated (g) 15,4 2,4 Carbohydrates (g) 53 8 Of which: sugars (g) 15,8 2,5 Fibre (g) 12 2 4. Fry 5. Stew 6. Serve Protein (g) 37 6 Heat the butter in a wok or sauté pan with a lid and Add the tomato, red bell pepper, kidney beans Transfer the rice to plates and place the green Salt (g) 1,0 0,2 fry the onion for 2 minutes on medium-low heat. (you don't have to drain them) and black balsamic bell pepper next to it. Stuff the pepper with the Allergens: Add the minced meat with Italian herbs, the red vinegar to the wok or sauté pan, cover with the lid chili con carne. Garnish with the yogurt and the 7) Milk/lactose chili pepper and the Mexican spices and season and allow to stew for 10 – 12 minutes on medium grated cheddar. May contain traces of: 19) Peanuts 22) Nuts with salt and pepper. Stir fry for 1 – 2 minutes on heat. Take off the lid for the final 5 – 6 minutes. Stir medium–high heat. The meat does not have to be regularly and season with salt and pepper. Enjoy! cooked through yet.

FACT: Did you know that kidney beans, out of all 200% Answer: beans, contain the most fibre? Eating a lot of fibre is not only good for your intestines, but it also lowers Contact your risk of cardiovascular diseases. Kidney beans We would like to hear what you think. Feel free to contact us via also contain lots of magnesium, which benefits our website or via our social media channels. healthy muscles.

WEEK 39 | 2020 F

Rigatoni in mushroom–cream sauce Rigatoni: the name of this pasta derived from the Italian word with fried chicory and parsley rigato, which means striped.

QUICK & EASY VEGETARIAN 20 min. • Eat within 5 days

Rigatoni Onion

Garlic clove Chicory

Mixed mushroos Whipping cream

Fresh curly parsley

Pantry items Olive oil, red wine vinegar, vegetable stock cube, salt and pepper A good start Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking.

Equipment Sauté pan, pan with a lid Ingredients for 1 – 6 servings

1P 2P 3P 4P 5P 6P Rigatoni (g) 1) 20) 90 180 270 360 450 540 Onion (pcs) ½ 1 1½ 2 2½ 3 Garlic clove (pcs) ½ 1 1½ 2 2½ 3 Chicory* (pcs) 1 2 3 4 5 6 Mixed mushrooms* (g) 100 175 275 350 450 525 1. Prepare 2. Cut the chicory Whipping cream* (ml) 7) 100 200 300 400 500 600 • Boil 500 ml water per person in a pan with a lid for the rigatoni. • Remove the bottoms of the chicory and cut the chicory in Fresh curly parsley* (g) 2½ 5 7½ 10 12½ 15 • Cook the rigatoni for 12 – 14 minutes, covered with the lid. half lengthwise. Not included • Then drain and leave to steam dry without the lid. Chop the onion • Remove the hard core and cut the chicory into fine half rings. Olive oil (tbsp) 1 2 3 4 5 6 and press or mince the garlic. 1 2 3 4 5 6 Red wine vinegar (tbsp) TIP: Part of the chicory will remain raw in this dish, to create different Vegetable stock cube (pcs) ¼ ½ ¾ 1 1¼ 1½ structures in your meal. Not a fan? Cook all of the chicory. Salt & pepper to taste * keep in the refrigerator

Nutritive value Per portie Per 100g Energy (kJ/kcal) 3674 /878 682 /163 Total fat (g) 54 10 Of which: saturated (g) 23,6 4,4 Carbohydrates (g) 75 14 Of which: sugars (g) 12,4 2,3 Fibre (g) 8 1 Protein (g) 18 3 Salt (g) 1,4 0,3 Allergens: 1) Grains containing gluten 7) Milk/lactose May contain traces of: 20) Soy

3. Make the sauce 4. Mix and serve • Heat the olive oil in a sauté pan on medium heat and fry the onion • In the meantime, finely chop the curly parsley. Mix the rigatoni and garlic for 2 – 3 minutes. with the sauce and heat while stirring. Optionally, season with salt • Add the mushroom pesto and the majority of the chicory and fry and pepper. for 4 – 6 minutes on medium–high heat. Deglaze with the whipping • Serve the rigatoni in deep plates. Sprinkle with the remaining cream and red wine vinegar (TIP) and crumble the stock cube over chicory and garnish with the curly parsley. it. Stir well. • Cook the sauce for 3 more minutes on medium–low heat and FACT: Did you know that this dish contains more than 250 g vegetables? season with pepper. Season with pepper and, optionally, salt. Contact Enjoy! We would like to hear what you think. Feel free to contact us via our website or via our TIP: Do you have any white wine at home? Replace the red wine social media channels. vinegar with white wine. This will also add a refreshing acidity to

WEEK 39 | 2020 the dish. E

Bao bun with sticky pork tenderloin Are you using a steamer basket or steaming pot for the bao buns? Use with sweet and sour salad and bok choy in fish sauce small pieces of baking paper to make sure the buns do not stick to each other. PREMIUM 35 min. • Eat within 5 days

Bao bun Cucumber

Pointed cabbage Bok choy

Fish sauce Fresh ginger

Garlic clove Scallion

Soy sauce Sesame oil

Pork tenderloin Fresh coriander

Sesame seed

Pantry items Sugar, white wine vinegar, olive oil, flour, brown sugar, salt and pepper A good start Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking. Equipment Small bowl, sauté pan with a lid, frying pan, plate, large bowl, grater Ingredients for 1 – 6 servings

1P 2P 3P 4P 5P 6P Bao bun (pcs) 1) 3 6 9 12 15 18 1. Prepare 2. Prepare the bok choy 3. Prepare the pork Cucumber* (pcs) ⅓ ⅔ 1 1⅓ 1⅔ 2 Preheat the oven to 180 degrees and heat the bao Halve the bok choy lengthwise and then cut into Finely grate the ginger and press or mince the Pointed cabbaege* (g) 75 150 225 300 375 450 buns for 4 – 5 minutes. In the meantime, cut the 10 cm long strips. Heat 1/2 tbsp olive oil per person garlic. Cut the scallion into thin rings and keep Bok choy* (pcs) ⅓ ⅔ 1 1⅓ 1⅔ 2 cucumber and pointed cabbage into thin strips in a sauté pan with a lid on medium–high heat and the green and white parts separated. In a small Fish sauce (ml) 4) 10 20 30 40 50 60 so they easily fit into the bao buns. In a large bowl, fry the bok choy for 3 minutes (TIP). Then add the bowl, mix the brown sugar with the soy sauce and Fresh ginger (cm) 1 2 3 4 5 6 mix the sugar, 3 tbsp white wine vinegar per person fish sauce and allow to stew for 10 minutes, covered sesame oil (TIP). Cut the pork tenderloin into thin Garlic clove (pcs) 1 2 3 4 5 6 and a pinch of salt. Add the pointed cabbage with the lid (TIP). slices and rub with salt and pepper. Dip the slices Scallio* (pcs) 1 2 3 4 5 6 and cucumber, stir well and allow to absorb through the flour so that they are covered with a Soy sauce (ml) 1) 6) 20 40 60 80 100 120 until serving. TIP: Is the bok choy done before the meat? Keep it thin layer on all sides. Sesame oil (ml) 11) 10 20 30 40 50 60 warm on low heat until serving. Pork tenderloin* (pcs) 1 2 3 4 5 6 TIP: Do you like spiciness? Add a little bit of sambal Fresh coriander* (g) 5 10 15 20 25 30 TIP: Fish sauce has a very specific flavor. If you or sriracha to the sauce. Sesame seed (g) 11) think it is too intense, you can also add it at the 5 10 15 20 25 30 19) 22) last moment. Not included Sugar (tsp) 1 2 3 4 5 6 White wine vinegar 1½ 3 4½ 6 7½ 9 (tbsp) Olive oil (tbsp) 1½ 3 4½ 6 7½ 9 Flour (g) 10 20 30 40 50 60 Brown sugar (tbsp) 1 2 3 4 5 6 Salt & pepper to taste * keep in the refrigerator

Nutritive value Per serving Per 100g Energy (kJ/kcal) 4015 /960 571 /137 Total fat (g) 37 5 4. Fry the pork 5. Make the sticky sauce 6. Serve Of which: saturated (g) 6,7 1,0 Meanwhile, heat 1 tbsp olive oil per person in a Add the ginger, garlic and the white parts of the Roughly chop the coriander. Stuff the baobuns Carbohydrates (g) 105 15 Of which: sugars (g) 29,0 4,1 frying pan on medium–high heat. When the pan is scallion to the pan you used for the pork and fry for with a little bit of the sweet and sour salad and the Fibre (g) 7 1 really hot, add the pork tenderloin slices and fry for 2 – 3 minutes on medium–low heat. Then add the pork. Garnish with the green parts of the scallion Protein (g) 49 7 1 minute per side. Make sure there is enough space sauce and 2 tbsp water per person. Bring to a boil and the coriander. Serve with the bok choy and the Salt (g) 7,6 1,1 in the pan to place the slices next to each other and and add the pork slices as soon as the sauce starts remaining sweet and sour vegetables. Sprinkle the Allergens: sear them briefly (TIP). The pork does not have to be to simmer. Stir regularly until the sauce reduces and bok choy with sesame seeds. 1) Grains containing gluten 4) Fish 6) Soy 11) Sesame seed completely cooked yet. starts sticking to the pork. May contain traces of: 19) Peanuts 22) Nuts Enjoy! TIP: If your pan is too small, you can do this in batches. Contact We would like to hear what you think. Feel free to contact us via our website or via our social media channels.

WEEK 39 | 2020 A

Large shrimps in lemon–garlic marinade Any leftover tarragon? Finely chop the tarragon, mix it with some salt and with pearl couscous, soft goat cheese an nut–herb topping room temperature butter and voilà: homemade tarragon butter!

PREMIUM 45 min. • Eat within 3 days

Lemon Garlic clove

Large shrimps Walnuts

Fresh dill & tarragon Pearl couscous

Courgette Fennel

Fresh goat cheese Scallion

Rucola cress

Pantry items Olive oil, vegetable stock, butter, salt and pepper A good start Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking. Equipment Small bowl, frying pan, pan with a lid, bowl, grater, sauté pan Ingredients for 1 – 6 servings

1P 2P 3P 4P 5P 6P Lemon (pcs) ½ 1 1½ 2 2½ 3 1. Marinate the shrimps 2. Make the topping 3. Cook the pearl couscous Garlic clove (pcs) ½ 1 1½ 2 2½ 3 Boil the stock in a pan with a lid for the pearl Roughly chop the walnuts. Heat a frying pan Add the pearl couscous to the stock and cook the Large shrimps* (g) 2) 130 260 390 520 650 780 couscous. Grate the lemon peel with a fine grater without oil in medium–high heat and roast the pearl couscous for 12 – 14 minutes. Then drain and Walnuts (g) 8) 19) 25) 20 40 60 80 100 120 and press the juice from the lemon. Press or mince walnuts until they start to color. Then take from the briefly rinse with warm water. Fresh dill & tarragon* the . In a bowl, mix the olive oil with the pan and set aside. Strip the leaves from 5 10 15 20 25 30 garlic garlic tarragon (g) and 1 tsp lemon juice per person. Add the shrimps the stems and roughly chop the leaves. Finely chop Pearl couscous (g) 1) 85 170 250 335 420 505 to the bowl and allow to marinate (TIP) until frying. the dill. In a small bowl, mix the walnuts with half Courgette (pcs) ½ 1 1½ 2 2½ 3 of the dill, half of the tarragon and 1 tsp lemon zest ½ 1 1½ 2 2½ 3 Fennel* (g) TIP: Save the remaining lemon juice and serve it on per person. Fresh goat cheese* 25 50 75 100 125 150 the table, so everyone can add some to taste. (g) 7) FACT: Walnuts are the only nuts that contains the Scallion* (pcs) 1 2 3 4 5 6 plant–based omega–3 fatty acid ALA. Omega–3 fatty Rucola cress* ¼ ½ ¾ 1 1¼ 1½ (container) 10) acids are beneficial for our heart and blood vessels. Not included You can also find ALA in linseed and soy oil. Olive oil (tbsp) 1 2 3 4 5 6 Vegetable stock (ml) 250 500 750 1000 1250 1500 Butter (tbsp) ½ 1 1½ 2 2½ 3 Salt & pepper to taste * keep in the refrigerator

Nutritive value Per serving Per 100g Energy (kJ/kcal) 3600 /861 400 /96 Total fat (g) 40 4 Of which: saturated (g) 11,5 1,3 Carbohydrates (g) 77 9 Of which: sugars (g) 17,6 2,0 Fibre (g) 9 1 4. Fry the vegetables 5. Fry the shrimps 6. Serve Protein (g) 43 5 Salt (g) 4,3 0,5 In the meantime, cut the courgette into 1/2 cm thick In the meantime, crumble the goat cheese. Cut the Transfer the pearl couscous to plates, divide half slices. Cut the fennel in half, then into quarters scallion into thin rings. Cut the rucola cress from the goat cheese over the dishes and place the Allergens: and remove the hard core. Optionally, save the the plant. Right before serving, heat the frying pan shrimps next to the couscous. Garnish with the Grains containing gluten Shellfish Milk/lactose 1) 2) 7) fennel green. Cut the fennel into small dices. Heat you used for the walnuts on medium–high heat and walnut topping, rucola cress and, optionally, the 8) Nuts 10) Mustard May contain traces of: 19) Peanuts 25) Sesame seed the butter in a sauté pan on medium–high heat fry the shrimps with marinade for 3 minutes, or fennel green. and fry the fennel for 5 minutes. Add the courgette until they are pink. Mix the pearl couscous, scallion, and fry for another 10 – 12 minutes, or until both the remaining dill and tarragon with the courgette Enjoy! vegetables are cooked. and fennel. Season with salt and pepper.

Contact We would like to hear what you think. Feel free to contact us via our website or via our social media channels.

WEEK 39 | 2020 F Chicken leg with lemon and roasted baby potatoes Kale season has started again! 150 g of this superfood contains with creamy kale–mushroom stew and a refreshing salad 200% of the RDI of vitamin C and more calcium than a glass of milk! FESTIVE 50 min. • Eat within 5 days

Baby potatoes Garlic clove

Shallot Chestnut mushrooms

Lemon Chicken leg

Paprika Cut kale

Fresh thyme & tarragon Whipping cream

Butterhead lettuce Radish

Mayonnaise

Pantry items Chicken stock, olive oil, white wine vinegar, mustard, extra virgin olive, butter A good start Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking. Equipment 2x Baking dish, sauté pan with a lid, frying pan, salad bowl Ingredients for 1 – 6 servings

1P 2P 3P 4P 5P 6P Baby potatoes (g) 250 500 750 1000 1250 1500 1. Fry the potatoes 2. Cut 3. Roast the chicken Garlic clove (pcs) 3 6 9 12 15 18 • Preheat the oven to 200 degrees and prepare • Very finely chop the shallot (TIP). Press or • Rub the chicken leg with paprika, salt Shallot (pcs) 1 2 3 4 5 6 the stock. mince the remaining garlic. and pepper. Chestnut 60 125 185 250 310 375 • Wash the baby potatoes and cut them in half. • Cut the chestnut mushrooms into quarters. • Heat the butter in a frying pan on medium– mushrooms* (g) Cut any larger ones into quarters. high heat and fry the chicken leg for Lemon (pcs) ½ 1 1½ 2 2½ 3 • Cut half of the lemon into thin slices and cut 2 – 3 minutes per side, or until nice and brown. Chicken leg* (pcs) 1 2 3 4 5 6 • In a baking dish, mix the baby potatoes with the other half into wedges. 1/2 tbsp olive oil per person and season with • Transfer the to a different baking Paprika (tsp) ½ 1 1½ 2 2½ 3 chicken leg salt and pepper. Add 2 garlic cloves (unpeeled) dish, pour the cooking grease from the frying Cut kale* (g) 23) 150 300 450 600 750 900 TIP: Part of the shallot will be added to the salad per person in between the pan over it and lay the slices on top of Fresh thyme & baby potatoes raw. Not a fan? Add all of the shallot to the pan in lemon 5 10 15 20 25 30 tarragon* (g) and roast in the oven for 30 – 35 minutes. Turn step 4. the chicken leg. Whipping cream* when halfway done. 50 100 150 200 250 300 • Roast in the oven for 20 – 25 minutes, or until (ml) 7) the chicken is cooked. Butterheat lettuce* ¼ ½ ¾ 1 1¼ 1½ (head) Radish* (bunch) ¼ ½ ¾ 1 1¼ 1½ Mayonnaise* (g) 3) 25 50 75 100 125 150 10) 19) 22) Not included Chicken stock (ml) 50 100 150 200 250 300 Olive oil (tbsp) 1 2 3 4 5 6 White wine vinegar 1 2 3 4 5 6 (tsp) Mustard (tsp) 1 2 3 4 5 6 Extra virgin olive ½ 1 1½ 2 2½ 3 (tbsp) Butter (tbsp) 1 2 3 4 5 6 Salt & pepper to taste * keep in the refrigerator 4. Fry 5. Make the stew 6. Serve • In the meantime, heat 1/2 tbsp olive oil per • Add the thyme, tarragon, whipping cream • Transfer the baby potatoes to plates and press Nutritive value person in a sauté pan with a lid on medium and chicken stock to the sauté pan and simmer out the garlic cloves with a fork. Per serving Per 100g heat and fry the garlic and 2/3 of the shallot for for 10 minutes, covered with the lid. Then • Place the chicken leg next to the potatoes and Energy (kJ/kcal) 6063 /1449 534 /128 2 minutes. take off the lid and allow to reduce for 5 more add the stewed vegetables. Total fat (g) 96 8 minutes. Season with salt and pepper. Of which: saturated (g) 31,4 2,8 • Add the kale and chestnut mushrooms • Serve with the salad and mayonnaise. Carbohydrates (g) 70 6 to the sauté pan and fry for 4 minutes on • In a salad bowl, mix the remaining shallot with Of which: sugars (g) 10,2 0,9 medium–high heat. the mustard, white wine vinegar, extra virgin Enjoy! Fibre (g) 13 1 Protein (g) 70 6 • In the meantime, strip the thyme leaves from olive oil, salt and pepper. Salt (g) 2,8 0,2 the stems and finely chop the tarragon. • Separate the lettuce into leaves and cut the Allergens: radish into thin slices. Mix the lettuce and 3) Eggs 7) Milk/lactose 10) Mustard radish with the dressing in the salad bowl. May contain traces of: 19) Peanuts 22) Nuts 23) Celery

WEEK 39 | 2020 B

Gyros is the Greek version of Kapsalon with a double portion chicken gyros shawarma. With spices such as cardamom, cumin, oregano and with homemade oven fries, salad and tomatoes thyme, the gyros will give an original twist to this Dutch fastfood classic. HELLOEXTRA FAMILY 40 min. • Eat within 3 days

Waxy potatoes Garlic clove

Red cherry tomatoes Fresh chives

Mayonnaise Chicken gyros

Radicchio & iceberg lettuce

1P 2P 3P 4P 5P 6P Waxy potatoes (g) 250 500 750 1000 1250 1500 1. Make the fries 2. Cut 3. Make the dressing Garlic clove (pcs) ½ 1 1½ 2 2½ 3 Preheat the oven to 220 degrees. Peel the potatoes In the meantime, press or mince the garlic. Cut the In a salad bowl, mix 11/2 tbsp mayonnaise per Red cherry tomatoes 125 250 375 500 625 750 and cut them into 1/2 – 1 cm thick strips. Pat the cherry tomatoes in half and finely chop or cut the person with the buttermilk (TIP) and the chives. (g) fries dry with kitchen paper and divide them over a chives with scissors. Season with salt and pepper. In a small bowl, mix Fresh chives* (g) 2½ 5 7½ 10 12½ 15 baking sheet lined with baking paper. Mix the fries the remaining mayonnaise with the garlic. Did you Mayonnaise* (g) 3) 50 75 100 150 175 225 with half of the olive oil and season with salt and get a large garlic clove or not a fan of raw garlic? Use 10) 19) 22) pepper. Roast in the oven for 25 – 35 minutes, or half of it. 220 440 660 880 1100 1320 Chicken gyros* (g) longer, if you like them more crispy. Turn them when Radicchio & iceberg 50 100 150 200 250 300 halfway done. lettuce* (g) TIP: No buttermilk at home? Replace it with yogurt, Not included milk or mayonnaise. The dressing might be a little Olive oil (tbsp) 1 2 3 4 5 6 FACT: Did you know that potatoes are super bit thicker or thinner, but it will taste the same. Butter milk (tbsp) 1½ 3 4½ 6 7½ 9 healthy? They are full of vitamins, for example Salt & pepper to taste vitamin B6 and B11: these contribute to a steady * keep in the refrigerator energy level.

Nutritive value Per serving Per 100g Energy (kJ/kcal) 4199 /1004 585 /140 Total fat (g) 62 9 Of which: saturated (g) 10,2 1,4 Carbohydrates (g) 58 8 Of which: sugars (g) 6,6 0,9 Fibre (g) 8 1 Protein (g) 50 7 Salt (g) 1,1 0,2 Allergens: 3) Eggs 10) Mustard May contain traces of: 19) Peanuts 22) Nuts 4. Fry the gyros 5. Mix the salad 6. Serve Heat the remaining olive oil in a frying pan on In the meantime, add the radicchio, iceberg Transfer the fries to a large plate. Put the salad on medium–high heat and fry the chicken gyros lettuce and cherry tomatoes to the dressing in the top of the fries and divide the chicken gyros over for 5 – 7 minutes. salad bowl. the whole. Spoon the garlic mayonnaise on top. Do you prefer to keep the fries crunchy? Place the salad and gyros next to the fries (TIP).

TIP: Do you like spiciness? Add some sambal to your kapsalon! Enjoy! Contact We would like to hear what you think. Feel free to contact us via our website or via our social media channels.

WEEK 39 | 2020 C Penne in cream sauce with bream fillet as extra True or false? The Italian name for eggplant describes this with eggplant, pecorino and fresh basil vegetable (which is technically a fruit) as an unhealthy apple.

HELLOEXTRA 25 min. • Eat within 5 days

Eggplant Onion

Garlic clove Dried tomato mix

Penne Paprika

Whipping cream Bream fillet with skin

Fresh basil Grated pecorino

Rocket lettuce

Pantry items Olive oil, vegetable stock, black balsamic vinegar, flour, butter, salt and pepper A good start Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking.

Equipment Sauté pan, frying pan, kitchen paper, pan with a lid Ingredients for 1 – 6 servings

1P 2P 3P 4P 5P 6P Eggplant* (pcs) ½ 1 1½ 2 2½ 3 Onion (pcs) ½ 1 1½ 2 2½ 3 Garlic clove (pcs) ½ 1 1½ 2 2½ 3 Dried tomato mix* (g) 35 60 90 120 150 180 Penne (g) 1) 20) 90 180 270 360 450 540 1. Prepare 2. Fry the eggplant Paprika (tsp) 1 2 3 4 5 6 • Boil ample water with a pinch of salt in a pan with a lid, for • Cook the penne for 10 – 12 minutes. Then drain and leave to steam Whipping cream* (ml) 7) 50 100 150 200 250 300 the penne. dry without the lid. Bream fillet with skin* (pcs) 4) 1 2 3 4 5 6 • Prepare the stock. Cut the eggplant into 1 – 2 cm dices. • Mix the diced eggplant with 1/2 tbsp flour per person. Fresh basil* (g) 5 10 15 20 25 30 • Chop the onion and press or mince the garlic. • Heat 1 tbsp olive oil per person in a frying pan on medium–high Rocket lettuce* (g) 40 60 80 100 140 160 • Roughly chop the dried tomato mix. heat. Fry the eggplant for 8 – 10 minutes until brown all around. Grated pecorino* (g) 7) 25 50 75 100 125 150 Not included TIP: This dish is rich in calories. Are you watching your calorie intake? Olive oil (tbsp) 1½ 3 4½ 6 7½ 9 Cook 70 g penne per person and use half of the pecorino. You can use Vegetable stock (ml) 60 120 180 240 300 360 the remaining penne and pecorino in a salad the next day. Black balsamic vinegar (tbsp) ½ 1 1½ 2 2½ 3 Flour (tbsp) ½ 1 1½ 2 2½ 3 Butter (tbsp) ½ 1 1½ 2 2½ 3 Salt & pepper to taste * keep in the refrigerator

Nutritive value Per portie Per 100g Energy (kJ/kcal) 4569 /1092 799 /191 Total fat (g) 66 12 Of which: saturated (g) 23,6 4,1 Carbohydrates (g) 80 14 Of which: sugars (g) 12,0 2,1 Fibre (g) 9 2 Protein (g) 40 7 Salt (g) 2,2 0,4 Allergens: 1) Grains containing gluten 4) Fish 7) Milk/lactose 3. Fry the bream fillet 4. Serve May contain traces of: 20) Soy • In the meantime, heat 1/2 tbsp olive oil per person in a sauté pan • Cut the basil into strips and transfer the rocket lettuce to deep on medium–high heat. Fry the onion, garlic and dried tomatoes plates. Add the penne, half of the pecorino, half of the basil and the for 3 – 4 minutes. Add the paprika and fry for another minute. eggplant to the sauce. Season with salt and pepper. • Deglaze with 1/2 tbsp black balsamic vinegar per person • Divide the penne among the plates with rocket lettuce. Top with and the stock. Add the whipping cream and simmer gently the bream fillet. Finish with the remaining pecorino and garnish for 4 – 5 minutes. with the remaining fresh basil. • Pat dry the bream fillet with kitchen paper and rub with salt and Enjoy!

pepper. Heat the butter in a frying pan on medium–high heat and

Contact fry the fillet for 1 – 2 minutes on the skin. Then reduce the heat and raw. eaten when tasty

We would like to hear what you think. Feel free to contact us via our website or via our fry for another 1 – 2 minutes on the other side. very not is it because fruit, unhealthy an as seen was It (unhealthy). social media channels. insana and (apple) mela of combination a is Melanzana True. Answer:

WEEK 39 | 2020 C

Orzo mushroom risotto Do you know the other name for orzo? Is it: a) grano, b) risoni or with green beans and red basil as extra c) perlina?

HELLOEXTRA VEGETARIAN 35 min. • Eat within 5 days

Snapped green beans Onion

Scallion Chestnut mushrooms

Courgette Orzo

Chopped walnuts Grated Italian cheese

Red basil

1P 2P 3P 4P 5P 6P Snapped green 100 200 300 400 500 600 beans* (g) 23) 1. Prepare 2. Prepare the orzo 3. Fry Onion (pcs) ½ 1 1½ 2 2½ 3 Prepare 175 ml vegetable stock per person. Cook Heat 1/2 tbsp butter per person in a pan with a lid In the meantime, heat 1/2 tbsp olive oil per person Scallion* (pcs) 2 4 6 8 10 12 the green beans in a pan with a lid with a little bit and fry the onion for 2 minutes on medium–high in a frying pan on medium–high heat and fry the Chestnut 125 250 375 500 625 750 of water and a pinch of salt. Allow to cook gently for heat. Add the orzo and stir fry for 1 minute. Add the courgette and the chestnut mushrooms for 4 mushrooms* (g) 6 – 8 minutes. Then drain and leave to steam dry. vegetable stock to the orzo and cook the orzo for – 6 minutes. Add the green beans and scallion Courgette (pcs) ½ 1 1½ 2 2½ 3 Chop the onion and cut the scallion into thin rings. 10 – 12 minutes, covered with the lid, until dry. Stir and fry 1 more minute (TIP). Season with salt 85 170 250 335 420 500 Orzo (g) 1) 20) Clean the chestnut mushrooms with kitchen paper regularly. Add some more water in case the orzo and pepper. Chopped walnuts (g) 20 40 60 80 100 120 and cut them into quarters. Cut the courgette into becomes dry too quickly. 8) 19) 25) quarters lengthwise and then into dices. Grated Italian cheese* TIP: Add the scallion at the beginning for a less raw 25 50 75 100 125 150 (g) 7) and less spicy flavor. Red basil* (g) 2½ 5 7½ 10 12½ 15 FACT: This dish contains about 450 g vegetables Not included per person and is rich in vitamin B2 due to the Vegetable stock (ml) ½ 1 1½ 2 2½ 3 mushrooms, courgette and cheese. Good for an Butter (tbsp) ½ 1 1½ 2 2½ 3 energetic feeling! Olive oil (tbsp) Salt & pepper to taste * keep in the refrigerator

Nutritive value Per serving Per 100g Energy (kJ/kcal) 3330 /796 411 /98 Total fat (g) 36 4 Of which: saturated (g) 12,0 1,5 Carbohydrates (g) 81 10 Of which: sugars (g) 16,6 2,0 Fibre (g) 13 2 Protein (g) 31 4 Salt (g) 2,3 0,3 4. Roast the walnuts 5. Mix 6. Serve Allergens: In the meantime, heat a frying pan on high heat and Add the to the vegetables in the frying pan Transfer the dish to plates. Garnish with the 1) Grains containing gluten 7) Milk/lactose 8) Nuts orzo May contain traces of: 19) Peanuts 20) Soy 23) Celery roast the chopped walnuts until golden brown, and, together with half of the Italian cheese. Heat chopped walnuts, the remaining Italian cheese 25) Sesame seed without oil. Take from the pan and set aside. for 2 minutes, while stirring. Cut the red basil and the red basil. into strips.

Enjoy! Answer: b Answer:

Contact We would like to hear what you think. Feel free to contact us via our website or via our social media channels.

WEEK 39 | 2020 BREAKFAST BOX Ciabatta with scrambled eggs Good morning! with bell pepper and rucola cress 1X 25 min. Ciabatta with scrambled eggs 1 with bell pepper and rucola cress Bulgarian yogurt with pear 2 with pistachio nuts and dried apricots Multi-grain crackers with avocado 3 with goat cheese and garden cress

Equipment 1. Preheat the oven to 200 degrees. Frying pan, bowl Ingredients for 1 breakfast 2. In a bowl, whisk the eggs with a splash of milk. Season to taste with salt and pepper. Cut the into dices and add to the 2P 4P bell pepper Free-range egg* (pcs) 4 8 egg mixture. Semi-skimmed milk* (ml) 7) 50 100 Red bell pepper* (pcs) 1 2 3. Heat the whole grain ciabatta in the oven for 6 - 8 minutes. Whole grain ciabatta (pcs) 1) 6) 7) 17) 22) 25) 27) 2 4 Rucola cress* (tbsp) 10) 2 4 4. Heat the butter in a frying pan on medium-high heat. Add the egg Not included mixture and stir fry for 2 - 3 minutes, or until the egg has firmed up. Butter (tbsp) Salt and pepper to taste 5. Cut open the ciabattas and transfer to plates. Top the ciabattas * keep in the refrigerator with the scrambled eggs. Cut off therucola cress with scissors and Nutritive value garnish the sandwiches with it. Per portion Per 100g Energy (kJ/kcal) 1860 /445 595 /142 Total fat (g) 21 7 Of which: saturated (g) 8,5 2,7 Carbohydrates (g) 37 12 Of which: sugar (g) 6,4 2,1 Fibres (g) 6 2 Protein (g) 25 8 Salt (g) 1,2 0,4 Allergens We would like to hear what you think. Feel free to contact us via our website or via 1) Grains containing gluten 3) Eggs 6) Soy 7) Milk/lactose 10) Mustard our social media channels. May contain traces of: 17) Eggs 22) Nuts 25) Sesame seed 27) Lupin WEEK 39 | 2020 Bulgarian yogurt with pear Multi-grain crackers with avocado with pistachio nuts and dried apricots with goat cheese and garden cress 2X 10 min. 2X 10 min.

Equipment Equipment 1. Peel the pear, remove the core and cut the 1. Divide the crackers among plates. Cut the - - pear into dices. Chop the dried apricots into avocado into slices. Top the crackers with the Ingredients for 1 breakfast small pieces. Ingredients for 1 breakfast avocado slices. 2P 4P 2P 4P Pear (pcs) 1 2 2. Divide the Bulgarian yogurt among breakfast Crackers (pcs) 1) 21) 25) 4 8 2. Cut the tops off thegarden cress with scissors. Chopped apricots (g) 19) 22) 25) 40 80 bowls. Garnish with the diced pear and Avocado (pcs) 1 2 Sprinkle the goat cheese flakes over the Bulgiarian yogurt* (ml) 7) 375 750 the chopped apricots. Sprinkle with the Aged goat cheese flakes* (g) 7) 50 100 avocado and garnish with the garden cress. Pistachio nuts (g) 8) 19) 25) 20 40 pistachio nuts. Garden cress* (tbsp) 2 4 Optionally, add pepper and salt to taste. * keep in the refrigerator Not included Salt and pepper to taste Nutritive value * keep in the refrigerator Per portion Per 100g Energy (kJ/kcal) 1414 /338 456 /109 Nutritive value Total fat (g) 14 5 Per portion Per 100g Of which: saturated (g) 6,5 2,1 Energy (kJ/kcal) 1452 /347 1154 /276 Carbohydrates (g) 35 11 Total fat (g) 24 19 Of which: sugar (g) 30,6 9,9 Of which: saturated (g) 7,9 6,3 Fibres (g) 6 2 Carbohydrates (g) 18 14 Protein (g) 12 4 Of which: sugar (g) 1,4 1,1 Salt (g) 0,3 0,1 Fibres (g) 8 7 Protein (g) 12 9 Allergens Salt (g) 0,8 0,6 7) Milk/lactose 8) Nuts May contain traces of: 19) Peanuts 22) Nuts 25) Sesame Allergens seed 1) Grains containing gluten 7) Milk/lactose May contain traces of: 21) Milk/lactose 25) Sesame seed Pear tart with crème fraîche and cranberries

BAKING 60 min.

Pear Ground cinnamon Crème fraîche Puff pastry Shaved almonds Dried cranberries

Pantry items Brown sugar and sugar 1. Prepare • Preheat the oven to 180 degrees. • Cut the pear into quarters lengthwise and remove the core. • Then cut each quarter into 3 long, thin slices.

2. Mix • In a large bowl, mix 1/3 packet ground cinnamon with the brown sugar. • Add the pear slices to the bowl and mix with the brown sugar. • In a high bowl, the crème fraîche with the white sugar. Use an electric (hand) mixer to whisk the crème fraîche for 30 seconds.

3. Make the tart • Roll out the puff pastry and transfer to a baking sheet lined with baking paper. Fold 1 cm of the edges inward and press with a fork. • Spread the puff pastry with 1/3 of the crème fraîche, making sure to keep the fold edges free. • Top with the pear slices and sprinkle with the shaved almonds. Spread the edges with a little bit of milk. • Bake the tart in the oven for 25 - 30 minutes. After 20 minutes, sprinkle the cranberries over the tart and heat them in the oven together.

4. Serve • Take the tart from the oven when it is golden brown. Allow to cool for 5 minutes and cut into +/- 10 pieces. • Garnish with the remaining whisked crème fraîche.

Equipment Nutritive value Large bowl, high bowl, electric (hand) mixer or whisk, Per piece baking sheet lined with baking paper Energy (kJ/kcal) 1046 / 250 Total fat (g) 15 Ingredients Of which: saturated (g) 8,0 ± 10 pieces Carbohydrates (g) 24 Of which: sugars (g) 13,8 3 Pear (pcs) Fibre (g) 2 Ground cinnamon (packet) 1/3 Protein (g) 3 Crème fraîche* (g) 7) 200 Salt (g) 0,3

Puff pastry* (roll) 1) 21) 1 Shaved almonds (g) 8) 19) 25) 20 Allergens: 1) Grains containing gluten 7) Milk/lactose 8) Nuts Dried cranberries (g) 19) 22) 25) 50 May contain traces of: 19) Peanuts 21) Milk/lactose 22) Nuts Not included 25) Sesame seed Brown sugar (tbsp) 2 Sugar (tbsp) 2 * keep in the refrigerator

WEEK 39 | 2020