E

Chicken empanada with cheddar For extra festive empanadas: spread the top with a thin layer with tomato–coriander salad of whisked egg and sprinkle with some sesame seeds.

FAMILY Preparation time: 20 min. Oven time: 15 min. (total for 2 servings)

Onion Mexican spices

Diced chicken fillet Tomato paste

Tomato Fresh coriander

Grated cheddar Puff pastry

Cupboard items Olive oil, extra virgin olive oil, white balsamic vinegar, salt and pepper A good start 1 2 3 Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking. Equipment Salad bowl, sauté pan with a lid, baking sheet lined with baking paper Ingredients for 1 – 6 servings 1p 2p 3p 4p 5p 6p Onion (pcs) ½ 1 1½ 2 2½ 3 Preparation Fry Stew the chicken Mexican spices (tsp) 1 2 3 4 5 6 Preheat the oven to 220 degrees. Chop the onion. Heat 1 tbsp olive oil per person in a sauté pan with Add per person: 1/4 cup tomato paste and 3 tbsp Tomato paste (cup) ¼ ½ ¾ 1 1¼ 1½ a lid on medium–high heat and fry the onion and water to the chicken. Allow to cook gently on low Diced chicken 100 200 300 400 500 600 fillet* (g) Fact: Did you know that onion is a source of vitamin 1 tsp Mexican spices per person for 1/2 minute, or heat for 16 – 20 minutes, covered with the lid. Stir Tomato (pcs) 1½ 3 4½ 6 7½ 9 C? This vitamin helps the body absorb iron, and until fragrant. In the meantime, cut any large pieces regularly. Take off the lid for the final 2 minutes Fresh coriander* (g) 5 10 15 20 25 30 other nutrients, from food. of chicken fillet into smaller pieces. Reduce the so the sauce can reduce a little bit. The chicken is Grated cheddar* heat, add the chicken and fry for 3 – 4 minutes. cooked as soon as it falls apart easily when pressing 15 25 50 75 75 100 (g) 7) on it with the back of a spoon. Season with salt and Puff pastry* (roll) pepper. Then take the pan from the heat and allow ⅓ ⅔ 1 1⅓ 1⅔ 2 1) 21) to cool. Not included Olive oil (tbsp) 1 2 3 4 5 6 Extra virgin olive oil ½ 1 1½ 2 2½ 3 (tbsp) White balsamic ½ 1 1½ 2 2½ 3 vinegar (tbsp) Salt & pepper to taste * keep in the refrigerator 4 5 6 Nutritive value Per serving Per 100g Energy (kJ/kcal) 3353 /802 744 /178 Total fat (g) 54 12 Of which: saturated (g) 20,3 4,5 Carbohydrates (g) 42 9 Of which: sugars (g) 12,3 2,7 Fibre (g) 5 1 Protein (g) 31 7 Make the salad Make the empanada Serve Salt (g) 1,6 0,4 Meanwhile, cut the tomatoes in half and then into Mix the cheddar with the chicken and sauce. Serve the empanada with the half moons. Finely chop the coriander, including Separate the puff pastry into 1/3 roll per person and tomato–coriander salad. Allergens: stems. In a salad bowl, mix a dressing of the extra transfer to a baking sheet lined with baking paper. 1) Grains containing gluten 7) Milk/lactose May contain traces of: 21) Milk/lactose virgin olive oil, white balsamic vinegar, pepper Place the chicken mixture on one side of each piece Fact: Did you know that tomatoes offer a lot of and salt. Mix the tomatoes and coriander with of pastry and fold the other side of the pastry over health benefits? They are rich in vitamin A, C, E and the dressing. it, so you get a rectangular empanada. Gently press lycopene. Lycopene is an antioxidant that protects the edges together with a fork. Cook the empanada our cells against harmful influences. The riper the in the oven for 10 – 15 minutes, or until brown. tomato, the more lycopene it contains!

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 45 | 2020 C

Roasted tomato–bell pepper soup Bell pepper is a notorious source of vitamin C. How much of the RDI with sour cream and breadsticks au gratin of vitamin C does this recipe contain?

VEGETARIAN Preparation time: 50 min. (total for 2 servings)

Tomato Bell pepper

Red onion Garlic clove

Fresh basil Paprika

Multi–grain baguette Grated matured cheese

Sour cream

Cupboard items Olive oil, black balsamic vinegar, vegetable stock, salt and pepper

45 WEEK 2020 |

. via our website or via our social media channels media social our via or website our via

. . Feel free to contact us us contact to free Feel think you what hear to like would We Contact

Answer: 200%

) 22 Nuts

Enjoy!

) 21 ) 20 ) 17 of: traces contain May /lactose /lactose Milk Soy Eggs

desired thickness. desired the reached

) 11 ) 7 ) 1 seed Sesame /lactose Milk gluten containing Grains

the breadsticks. the has soup the until stock the add Then blender. Allergens:

basil cream sour . minutes 12 – 10 for heat and vegetables, . Serve with with Serve . remaining the and hand a with vegetables the Puree put. stock the to

0,4 4,0 (g) Salt Place the breadsticks in the oven, above the the above oven, the in breadsticks the Place Transfer the soup to bowls. Garnish with the the with Garnish bowls. to soup the Transfer liquid, cooking including vegetables, the Transfer

3 23 (g) Protein

Bake the breadsticks the Bake Puree the soup the Puree Serve

2 17 (g) Fibre

2,1 18,5 (g) sugars which: Of

8 75 (g) Carbohydrates

1,3 11,5 (g) saturated which: Of

5 42 (g) fat Total

374 /89 374 /806 3370 (kJ/kcal) Energy

Per serving Per Per 100g Per

Nutritive value Nutritive

4 6 5

* keep in the refrigerator the in keep *

to taste to Salt & pepper & Salt

1500 1250 1000 750 500 250 (ml) stock Vegetable

(tbsp) vinegar

6 5 4 3 2 1

Black balsamic balsamic Black

9 7½ 6 4½ 3 1½ (tbsp) oil Olive

Not included Not

7) 150 125 100 75 50 25 (g) cream* Sour

7)

(g) (g) cheese*

150 125 100 75 50 25

for example. for diseases cardiovascular Grated matured matured Grated

has health benefits? It helps reduce the risk of of risk the reduce helps It benefits? health has 22) 21) 20) 17)

11) 1) 6 5 4 3 2 1 (pcs) baguette Did you know that reducing your meat intake intake meat your reducing that know you Did

Fact:

. minutes 35 – 30 for the stock. the Prepare

Multi–grain Multi–grain

garlic cheese grated season with salt and pepper and roast in the oven oven the in roast and pepper and salt with season . . remaining the and the with

6 5 4 3 2 1 (tsp) Paprika

paprika basil . Mix well, well, Mix . and vinegar balsamic black oil, stems. the save and pieces smaller into leaves sprinkle with a little olive oil. Top the breadsticks breadsticks the Top oil. olive little a with sprinkle

15 12½ 10 7½ 5 2½ (g) basil* Fresh

garlic onion red sheet lined with baking paper and drizzle with olive olive with drizzle and paper baking with lined sheet the of half Tear . the and the chop sheet lined with baking paper and, optionally, optionally, and, paper baking with lined sheet

6 5 4 3 2 1 (pcs) clove Garlic

bell pepper bell leaves basil stems basil into strips. Roughly Roughly strips. into and quarters into on a baking baking a on the of half and thick breadsticks. Transfer to a baking baking a to Transfer breadsticks. thick cm 2 – 1 into

6 5 4 3 2 1 (pcs) onion Red

tomatoes multi-grain garlic onion red pepper bell tomato baguette

. Cut the the Cut . degrees 200 to oven the Preheat

the cut meantime, the In , , , , the Mix

6 5 4 3 2 1 (pcs) pepper* Bell

Preparation Make the breadsticks the Make vegetables the Roast

9 7½ 6 4½ 3 1½ (pcs) Tomato

6p 5p 4p 3p 2p 1p

Ingredients for 1 – 6 servings 6 – 1 for Ingredients

baking paper baking

Hand blender, stock pot, 2x baking sheet lined with with lined sheet baking 2x pot, stock blender, Hand

Equipment

start cooking. cooking. start you before

to wash and weigh the fresh vegetables and fruit fruit and vegetables fresh the weigh and wash to

Wash your hands for 20 seconds and do not forget forget not do and seconds 20 for hands your Wash

2 1 3 A good start good A C Pasta dish with Brandt & Levie pork sausage Do you know what the Italian with tomato–mushroom sauce and fresh basil word farfalle means?

Preparation time: 25 min. Oven time: 15 min. (total for 2 servings)

Onion Garlic clove

Mushrooms Diced tomato

Pasta Pork sausage with marjoram and garlic

Fresh basil Grated matured cheese

Cupboard items Olive oil, black balsamic vinegar, salt and pepper

45 WEEK 2020 |

. via our website or via our social media channels media social our via or website our via

. . Feel free to contact us us contact to free Feel think you what hear to like would We

Contact

. minutes 15 – 10

grated cheese grated . Heat in the oven for for oven the in Heat .

The right answer is: butterflies the of majority sauce to a baking dish and sprinkle with the the with sprinkle and dish baking a to sauce

leaves basil pasta . the chop finely and stems the from and and the Transfer pepper. and salt with

Enjoy! leaves basil basil the Strip yet. cooked completely be to . Season Season . the of half and person per vinegar

in the frying pan. The meat does not have have not does meat The pan. frying the in minutes 5 black balsamic balsamic black tsp 1 Add grease. cooking including

) 20 of: traces contain May

Soy

meat meat grated cheese grated basil meat for 3 – – 3 for the Fry it. from the squeeze and . and remaining the sausage, the from the add and pan the in

) 7 ) 1 /lactose Milk gluten containing Grains

sausage pasta the of skin the open cut meantime, the In Divide the pasta dish among plates and garnish with with garnish and plates among dish pasta the Divide sauce tomato–mushroom the with the Mix Allergens:

Fry the pork sausage pork the Fry Prepare the oven dish oven the Prepare Serve

0,5 3,0 (g) Salt

6 36 (g) Protein

1 8 (g) Fibre

2,1 12,5 (g) sugars which: Of

13 78 (g) Carbohydrates

3,1 18,3 (g) saturated which: Of

8 49 (g) fat Total

656 /157 656 /930 3889 (kJ/kcal) Energy

Per 100g Per serving Per

4 6 5

Nutritive value Nutritive

* keep in the refrigerator the in keep *

to taste to Salt & pepper & Salt

(tsp) vinegar

6 5 4 3 2 1

Black balsamic balsamic Black

6 5 4 3 2 1 (tbsp) oil Olive

Not included Not

7)

(g) (g) cheese*

150 125 100 75 50 25

and legumes. and products grain Grated matured matured Grated

teeth strong. You can also find phosphorus in whole whole in phosphorus find also can You strong. teeth 30 25 20 15 10 5 (g) basil* Fresh

that, together with calcium, keeps the bones and and bones the keeps calcium, with together that, (pcs) garlic*

6 5 4 3 2 1 and marjoram Mushrooms are rich in phosphorus: a mineral mineral a phosphorus: in rich are Mushrooms Fact:

Pork sausage with with sausage Pork

the the for pan, frying a in person per oil olive lid. the with covered , minutes 6 – 4 for gently cook . sausage

20) 1) 540 450 360 270 180 90 (g) Pasta*

mushrooms garlic diced tomato diced the Cut . the mince into quarters. into 2 1/ Heat yet. through cooked be to have not to allow and the add Then . minutes 6 tbsp

3 2½ 2 1½ 1 ½ (pack) tomato Diced

onion pasta mushrooms garlic onion and press or or press and the Chop pasta. the for lid a with does does The drain. then , minutes 10 – 8 for cook – 4 for and , the Fry lid. a

750 625 500 375 250 125 (pcs) Mushrooms*

pasta

. Boil water in a pan pan a in water Boil . degrees 200 to oven the Preheat to the pan with boiling water and and water boiling with pan the to the Add with pan large a in person per oil olive tbsp 2 1/ Heat

3 2½ 2 1½ 1 ½ (pcs) clove* Garlic

Preparation Cook the farfalle the Cook sauce the Make

2 1⅔ 1⅓ 1 ⅔ ⅓ (pcs) Onion

6p 5p 4p 3p 2p 1p

Ingredients for 1 – 6 servings 6 – 1 for Ingredients

a lid a

Pan with lid, baking dish, frying pan, large pan with with pan large pan, frying dish, baking lid, with Pan

Equipment

start cooking. cooking. start you before

to wash and weigh the fresh vegetables and fruit fruit and vegetables fresh the weigh and wash to

Wash your hands for 20 seconds and do not forget forget not do and seconds 20 for hands your Wash

2 1 3 A good start good A C

Chicken fillet in mustard–cream sauce What makes broccoli a super with fried potatoes and broccoli vegetable? The large amount of a) vitamins, b) fibre or c) iron?

FAMILY QUICK & EASY Preparation time: 25 min. (total for 2 servings)

Waxy potatoes Leek

Garlic clove Shallot

Fresh rosemary Chicken fillet

Broccoli Whipping cream

Cupboard items Butter, olive oil, vegetable stock, white wine vinegar, mustard, salt and pepper

45 WEEK 2020 |

. via our website or via our social media channels media social our via or website our via

. . Feel free to contact us us contact to free Feel think you what hear to like would We Contact

The right answer is: all of the above!

if necessary. if drain Then . minutes 12 – 10 bit more. bit little a cook can it so minutes 5 final the

Enjoy! broccoli chicken for for the stew and heat the Reduce stock). for for the Add . minutes 12 for reduce to allow

whipping cream whipping ) 7 /lactose Milk stock per person (not all of the the of all (not person per stock ml 125 with Deglaze and and the add heat, the Reduce

Allergens: broccoli chicken rosemary . . minutes 2 – 1 for the fry and heat high on sauce. cream – mustard in the with serve . and vinegar wine white mustard, the

potatoes broccoli leek Heat the remaining olive oil in a sauté pan with a lid lid a with pan sauté a in oil olive remaining the Heat among plates and and plates among and the Divide Add person. per stock ml 75 with the Deglaze

0,3 2,7 (g) Salt

Stew the broccoli the Stew Prepare the mustard sauce mustard the Prepare Serve

4 35 (g) Protein

1 12 (g) Fibre

0,9 7,8 (g) sugars which: Of

6 50 (g) Carbohydrates

3,1 27,7 (g) saturated which: Of

7 65 (g) fat Total

444 /106 444 /948 3964 (kJ/kcal) Energy

Per 100g Per serving Per

Nutritive value Nutritive

4 6 5

* keep in the refrigerator the in keep *

to taste to Salt & pepper & Salt

6 5 4 3 2 1 (tbsp) Mustard

(tbsp)

3 2½ 2 1½ 1 ½

White wine vinegar vinegar wine White

1200 1000 800 600 400 200 (ml) stock Vegetable

9 7½ 6 4½ 3 1½ (tbsp) oil Olive

immune system. immune 6 5 4 3 2 1 (tbsp) Butter

important for your muscles and good for your your for good and muscles your for important

Not included Not broccoli into dices. into stem the and florets into the cut

throw it away! It contains lots of vitamin B6, B6, vitamin of lots contains It away! it throw

7)

(ml) (ml) aside; it does not have to be cooked yet. Meanwhile, Meanwhile, yet. cooked be to have not does it aside;

450 350 300 200 150 75

Whipping cream* cream* Whipping packs most of its vitamins and minerals? Don’t Don’t minerals? and vitamins its of most packs

and pepper. and salt with Season . minutes 5 final per side. Then take from the pan and set set and pan the from take Then side. per minutes 3

750 625 500 375 250 125 (g) Broccoli*

Did you know that the green part of a leek leek a of part green the that know you Did

Fact:

chicken fillet chicken heat, covered with the lid. Take off the lid for the the for lid the off Take lid. the with covered heat, for 2 – – 2 for the fry and heat medium–high

6 5 4 3 2 1 (pcs) fillet* Chicken

potato on medium–high medium–high on minutes 20 – 15 for sliced the leaves. Heat half of the butter in a frying pan on on pan frying a in butter the of half Heat leaves. the

(sprigs)

garlic rosemary

of the olive oil in a sauté pan with a lid and fry the the fry and lid a with pan sauté a in oil olive the of . minutes 3 – 2 for fry stir and chop roughly and stems the from leaves 3 2½ 2 1½ 1 ½

Fresh rosemary* rosemary* Fresh

potatoes leek shallot shallot garlic thick slices. Heat half half Heat slices. thick cm 2 1/ into cut and and and the Add . minutes 2 – 1 for the fry the Strip . the chop and the mince

3 2½ 2 1½ 1 ½ (pcs) Shallot

leek Prepare the stock. Peel or thoroughly wash the the wash thoroughly or Peel stock. the Prepare Heat the remaining butter in the same pan and and pan same the in butter remaining the Heat or Press rings. into the cut meantime, the In

3 2½ 2 1½ 1 ½ (pcs) clove Garlic

Fry the potatoes the Fry Fry the leek the Fry chicken the Fry

3 2½ 2 1½ 1 ½ (pcs) Leek*

(g) potatoes Waxy 1200 1000 800 600 400 200

6p 5p 4p 3p 2p 1p

Ingredients for 1 – 6 servings 6 – 1 for Ingredients

Frying pan, 2x sauté pan with a lid a with pan sauté 2x pan, Frying

Equipment

start cooking. cooking. start you before

to wash and weigh the fresh vegetables and fruit fruit and vegetables fresh the weigh and wash to

Wash your hands for 20 seconds and do not forget forget not do and seconds 20 for hands your Wash

2 1 3 A good start good A F

Lasagne with grilled vegetables Oregano is essential in every Italian herb mix and is also known as the with buffalo mozzarella and Italian herbs pizza herb. Did you know that its flavor gets more intense when you dry it?

VEGETARIAN Preparation time: 30 min. Oven time 30 min. (total for 2 servings)

Garlic clove Eggplant

Courgette Italian herbs

Onion Chilli pepper

Diced tomato with basil Tomato paste

Buffalo mozzarella Fresh lasagne sheets

Cupboard items Olive oil, black balsamic vinegar, salt and pepper A good start 1 2 3 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 dish, bowl, sauté pan with lid, baking sheet lined with baking paper Ingredients for 1 – 6 servings 1p 2p 3p 4p 5p 6p Garlic cloves (pcs) ½ 1 1½ 2 2½ 3 Preparation Roast the vegetables Make the tomato sauce Eggplant* (pcs) ½ 1 1 2 2 3 Preheat the oven to 200 degrees. Press or mince the In a bowl, mix 11/2 tbsp olive oil per person with Chop the onion. Remove the seeds from the red Courgette* (pcs) ½ 1 2 2 3 3 garlic. Cut the eggplant and courgette into round half of the garlic, half of the Italian herbs, salt and chili pepper and finely chop 1/4 of the pepper Italian herbs (tsp) 1½ 3 4½ 6 7½ 9 slices of about 3 mm thick. Spread the eggplant pepper. Spread the eggplant and courgette with per person. Heat 1/2 tbsp olive oil per person in Onion (pcs) ½ 1 1½ 2 2½ 3 and courgette over a baking sheet lined with this oil mixture. Roast the vegetables in the oven for a sauté pan with a lid. Fry the onion, garlic, the Chilli pepper* (pcs) ¼ ½ ¾ 1 1¼ 1½ baking paper. 15 – 20 minutes. remaining Italian herbs and the red chili pepper Diced tomato with ½ 1 1½ 2 2½ 3 basil (pcs) for 2 – 3 minutes. Deglaze with 1/2 tbsp black Tomato paste (pcs) ½ 1 1½ 2 2½ 3 balsamic vinegar per person, the diced tomato and the . Season to taste with salt and pepper. Buffalo mozzarella* passata ½ 1 1½ 2 2½ 3 (pcs) 7) Allow to cook gently, covered with the lid, until the Fresh lasagne vegetables in the oven are done. 125 250 375 500 625 750 sheets* (g) 1) 3) Not included Olive oil (tbsp) 2 4 6 8 10 12 Black balsamic ½ 1 1½ 2 2½ 3 vinegar (tbsp) Salt & pepper to taste * keep in the refrigerator 4 5 6 Nutritive value Per serving Per 100g Energy (kJ/kcal) 3799 /908 442 /106 Total fat (g) 41 5 Of which: saturated (g) 13,4 1,6 Carbohydrates (g) 97 11 Of which: sugars (g) 19,8 2,3 Fibre (g) 10 1 Tear the mozzarella Prepare the lasagne Serve Protein (g) 31 4 Salt (g) 1,4 0,2 In the meantime, tear or cut the buffalo mozzarella Spread a thin layer of tomato sauce along the Allow the lasagne to rest for 10 minutes before into bite–sized pieces. bottom of a baking dish and top with a fresh cutting it (Tip). Then transfer to plates. Allergens: lasagne sheet (Tip). Place some of the grilled 1) Grains containing gluten 3) Eggs 7) Milk/lactose Fact: Did you know that reducing your meat intake vegetables on top of the sheet and cover with Tip: This will cool down the lasagne, making the has health benefits? Among other things, it helps another layer of tomato sauce. Repeat this until sauce slightly thicker. reduce the risk of cardiovascular diseases. you have used up all of the grilled vegetables; end with a layer of tomato sauce. Divide the buffalo Enjoy! mozzarella over the dish and cook the lasagne in the oven for 20 – 30 minutes.

Contact Tip: Any leftover lasagne sheets? Cut them into We would like to hear what you think. Feel free to contact us pieces or strips and boil them in a soup the next day. via our website or via our social media channels.

WEEK 45 | 2020 Winter vegetable roast with halloumi and F Za‘atar isn‘t just the name of a fresh red cabbage herb, but also of a herb mix. This mix contains roasted sesame seeds and With Middle Eastern spices, sweet potato and pita bread sumac in addition to za'atar.

VEGETARIAN Preparation time: 40 min. (total for 2 servings)

Garlic clove Sweet potato

Red onion Eggplant

Chopped red cabbage Middle Eastern spice mix

Halloumi Pita

Za’atar Fresh flat leaf parsley

Cupboard items Olive oil, red wine vinegar, sugar, salt and pepper A good start 1 2 3 Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking. Equipment 3x Bowl, baking sheet met baking paper Ingredients for 1 – 6 servings 1p 2p 3p 4p 5p 6p Garlic clove (pcs) ½ 1 1½ 2 2½ 3 Sweet potato (g) 100 200 300 400 500 600 Preparation Roast the vegetables Cut Red onion (pcs) ½ 1 1½ 2 2½ 3 Preheat the oven to 200 degrees and press or mince Transfer the sweet potato, red cabbage and Cut the halloumi into slices and cut the pita into Eggplant* (pcs) ½ 1 1½ 2 2½ 3 the garlic. Cut the sweet potato into wedges. Cut eggplant to a baking sheet lined with baking pizza point-shaped pieces. In a bowl, mix the Chopped red 50 100 150 200 250 300 the into dices. Add the , paper. Roast in the oven for 25 – 30 minutes, or and with 1/2 tbsp olive oil per person cabbage* (g) 23) eggplant sweet potato halloumi pita Middle Eastern garlic, red cabbage and eggplant to a bowl. Mix until cooked. Chop the red onion. In a bowl, mix and half of the za’atar. 1½ 3 4½ 6 7½ 9 spice mix (tsp) with the Middle Eastern spices, 1 tbsp olive oil per the red onion with per person: 2 tbsp red wine Halloumi* (pcs) 7) ½ 1 1½ 2 2½ 3 person and a pinch of salt. vinegar, 1 tsp sugar and a pinch of salt. Set aside Pita (pcs) 1) 1 2 3 4 5 6 and regularly stir. Za’atar (tsp) 11) 1½ 3 4½ 6 7½ 9 Fresh parsley* (g) 5 10 15 20 25 30 Not included Olive oil (tbsp) 1½ 3 4½ 6 7½ 9 Red wine vinegar 2 4 6 8 10 12 (tbsp) Sugar (tsp) 1 2 3 4 5 6 Salt & pepper to taste * keep in the refrigerator 4 5 6 Nutritive value Per serving Per 100g Energy (kJ/kcal) 3556 /850 667 /159 Total fat (g) 45 8 Of which: saturated (g) 16,9 3,2 Carbohydrates (g) 73 14 Of which: sugars (g) 21,1 4,0 Fibre (g) 10 2 Protein (g) 33 6 Roast Cut Serve Salt (g) 3,5 0,7 Transfer the halloumi and pita to the baking Meanwhile, finely chop the flat leaf parsley. Transfer the roasted vegetables and halloumi to Allergens: sheet with vegetables and mix well. Roast for plates. Garnish with the remaining za’atar, parsley 1) Grains containing gluten 7) Milk/lactose 11) Sesame seed another 10 – 15 minutes, or until the halloumi is and pickled red onion. Serve with the pita. May contain traces of: 23) Celery golden brown. Fact: Both regular and sweet potatoes are rich in many different vitamins and minerals, including zinc, iron, potassium, vitamin B and C. But did you know that sweet potatoes contain loads of vitamin A on top of that?

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 45 | 2020 F

Kapsalon with vegetarian doner Food trend: plant-based meat alternatives. This doner is made of with oven–roasted fries, salad and garlic mayonnaise wheat and soy proteins. It tastes just like meat!

VEGETARIAN Preparation time: 40 min. (total for 2 servings)

Waxy potatoes Red onion

Tomato Little gem

Garlic clove Vegetarian doner kebab

Mayonnaise Grated matured cheese

Cupboard items Olive oil, buttermilk, salt and pepper A good start 1 2 3 Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking. Equipment Bowl, frying pan, small bowl, salad bowl, baking sheet met baking paper Ingredients for 1 – 6 servings 1p 2p 3p 4p 5p 6p Firm potatoes (g) 250 500 750 1000 1250 1500 Prepare the fries Cut the vegetables Make the dressing Red onion (pcs) ½ 1 1½ 2 2½ 3 Preheat the oven to 220 degrees. Peel the potatoes Cut the red onion into half rings. Cut the tomato In a salad bowl, mix a dressing of 11/2 tbsp Tomato (g) 1 2 2 3 4 5 and cut them into 1/2 – 1 cm thick strips. In a bowl, into dices. Halve the little gem lengthwise and cut mayonnaise per person and the buttermilk (Tip). Little gem* (head) 1 2 3 4 5 6 mix the fries with 1/2 tbsp olive oil per person and into thin strips. Press or mince the garlic. Season with salt and pepper. In a small bowl, mix Garlic clove (pcs) ½ 1 1½ 2 2½ 3 season with salt and pepper. Divide over a baking the remaining mayonnaise with the garlic. Did you Vegetarian doner 80 160 240 320 400 480 kebab* (g) 1) 6) sheet lined with baking paper and roast in the oven Fact: Did you know that onion is a source of vitamin receive a large garlic clove or is raw garlic too spicy Mayonnaise* (g) 3) for 25 – 35 minutes, or longer, if you like them more C? Among other things, this vitamin helps the body for you? Use half of it. 40 75 100 140 175 215 10) 19) 22) crunchy. Turn them when halfway done. absorb iron from food. Grated matured 15 25 35 50 60 75 Tip: Don’t have any buttermilk? Replace it by cheese* (g) 7) yoghurt or milk. Your dressing may turn out a bit Not included thicker or thinner, but the flavor will be optimal Olive oil (tbsp) 1 2 3 4 5 6 either way! Buttermilk (tbsp) 1½ 3 4½ 6 7½ 9 Salt & pepper to taste * keep in the refrigerator Nutritive value Per serving Per 100g 4 5 6 Energy (kJ/kcal) 3381 /808 510 /122 Total fat (g) 48 7 Of which: saturated (g) 8,0 1,2 Carbohydrates (g) 57 9 Of which: sugars (g) 6,9 1,1 Fibre (g) 15 2 Protein (g) 29 4 Salt (g) 1,1 0,2 Allergens: Fry the vegetarian döner Mix the salad Serve 1) Grains containing gluten 3) Eggs 6) Soy Heat the remaining olive oil in a frying pan In the meantime, mix the little gem and tomato Transfer the fries to plates. Top with the salad, 7) Milk/lactose 10) Mustard on medium–high heat. Fry the red onion for with the dressing in the salad bowl. vegetarian doner and garnish with the cheese. May contain traces of: 19) Peanuts 22) Nuts 2 minutes. Add the vegetarian doner and fry for Serve with the garlic mayonnaise. Do you prefer another 5 – 6 minutes. to keep your fried crunchy? Place the salad and vegetarian doner next to the fries (Tip).

Tip: Do you like spiciness and got sambal at home? Add it to the kapsalon to taste.

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 45 | 2020 F

Whole grain tortillas with chickpeas and feta Labneh is a fresh cheese made of drained yogurt. It got its name with tomato–cucumber salad and a labneh–mango sauce from the Arabic word for yogurt: laban. BALANCED QUICK & EASY VEGETARIAN Preparation time: 20 min. (total for 2 servings)

Chickpeas Paprika

Cucumber Colored cherry tomatoes

Whole grain tortilla Feta

Fresh parsley Labneh

Mango chutney

Cupboard items Olive oil, salt and pepper A good start 1 2 Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking. Equipment Bowl, frying pan, small bowl, kitchen paper, sieve, large bowl, aluminum foil Ingredients for 1–6 servings 1p 2p 3p 4p 5p 6p Chickpeas (pack) ½ 1 1½ 2 2½ 3 Paprika (tsp) 1 2 3 4 5 6 Preparation Fry the chickpeas Cucumber* (pcs) ½ 1 1½ 2 2½ 3 • Preheat the oven to 200 degrees. • Heat a frying pan on medium–high heat, without oil, and fry Colored cherry tomatoes* (g) 100 200 300 400 500 600 • Drain the chickpeas in a sieve and pat dry with kitchen paper. the chickpeas for 10 – 12 minutes. Stir regularly to prevent the Whole grain tortilla (pcs) 1) 3 6 9 12 15 18 chickpeas from burning (Tip). • In a bowl, mix the chickpeas with per person: 1/2 tbsp olive oil and Feta* (g) 7) 25 50 75 100 125 150 1 tsp paprika. Season with salt and pepper. • Cut the cucumber into small dices and cut the cherry tomatoes Fresh parsley* (g) 2½ 5 7½ 10 12½ 15 in half. Then transfer the cucumber and cherry tomatoes to a Labne* (g) 7) 19) 22) 40 80 120 160 200 240 Fact: Chickpeas are very nutritious. They are full of fibres, proteins, large bowl. Mango chutney* (g) 10) 19) 22) 20 40 60 80 100 120 healthy slow carbs, vitamins and minerals - such as vitamin E for a • Per 2, wrap the tortillas in aluminium foil and heat in the oven for Not included healthy immune system. Chickpeas contain up to 4 – 5 times more 2 – 3 minutes. Olive oil (tbsp) ½ 1 1½ 2 2½ 3 vitamin E than any other legume. Salt & pepper to taste Tip: Attention! The chickpeas may 'jump' from the pan while frying. * keep in the refrigerator Cover the pan with a lid for the first couple of minutes to avoid this. Nutritive Value

Per serving Per 100g Energy (kJ/kcal) 2736 /654 498 /119 Total fat (g) 26 5 Of which: saturated (g) 8,9 1,6 3 4 Carbohydrates (g) 74 13 Of which: sugars (g) 21,1 3,8 Fibre (g) 16 3 Protein (g) 22 4 Salt (g) 2,2 0,4 Allergenen: 1) Grains containing gluten 7) Milk/lactose 10) Mustard May contain traces of: 19) Peanuts 22) Nuts Prepare the flavorings Serve • Crumble the feta and roughly chop the flat leaf parsley. • Transfer the feta, parsley and labneh–mango sauce to small bowls. • In a small bowl, mix the labneh with the mango chutney. • Divide the chickpea mixture over the tortillas. • Mix the chickpeas with the cherry tomatoes and cucumber in the • Garnish the tortillas to taste, with the different toppings. large bowl. Fact: Eating lots of fibre helps maintaining well-functioning intestines Fact: This meal doesn’t just contain lots of fibre because of the large with healthy intestinal flora. This offers a lot of health benefits, such as amount of vegetables, but also because of the whole grain tortilla a stronger immune system and a healthy cholesterol level. and chickpeas! 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 45 | 2020 F

Shrimp in vadouvan curry Vadouvan is the French version of Indian curry. The result is a sweet with rice, lime and fresh coriander and delicately smokey curry.

QUICK & EASY Preparation time: 20 min. (total for 2 servings)

Garlic clove Fresh ginger

Leek Basmati rice

Vadouvan Coconut milk

Sweet Asian sauce Plum tomato

Fresh coriander Lime

Shrimps

Cupboard items Sunflower oil, white wine vinegar, salt and pepper A good start 1 2 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 lid, wok or sauté pan 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 Leek* (pcs) ½ 1 1½ 2 2½ 3 Preparation Fry Basmati rice (g) 85 170 250 335 420 500 • Boil ample water in a pan with a lid for the rice. • Cook the rice for 10 – 12 minutes. Then drain and leave to steam dry Vadouvan (tsp) 10) 1 2 3 4 5 6 • Press or mince the garlic and grate or mince the ginger. without the lid. Coconut milk (g) 125 250 375 500 625 750 • Cut the leek into thin rings. • Heat 1/2 tbsp sunflower oil per person in a wok or sauté pan on Sweet Asian sauce (pcs) 1) 6) ½ 1 1½ 2 2½ 3 medium–high heat. Add the vadouvan and fry for 1 minute. Plum tomato (pcs) 1 2 3 4 5 6 Fact: Did you know that the green part of leek packs most of its • Then add the ginger, garlic and leek and stir fry for 1 – 2 minutes. Fresh coriander* (g) 5 10 15 20 25 30 vitamins and minerals? Don‘t throw it away! It contains a lot of vitamin Lime (pcs) ¼ ½ ¾ 1 1¼ 1½ B6, important for your muscles and good for your immune system. Shrimps* (g) 2) 100 200 300 400 500 600 Not included Sunflower oil (pcs) ½ 1 1½ 2 2½ 3 White wine vinegar (tbsp) ½ 1 1½ 2 2½ 3 Salt & pepper to taste * keep in the refrigerator Nutritive Value Per serving Per 100g 3 4 Energy (kJ/kcal) 3029 /724 531 /127 Total fat (g) 31 5 Of which: saturated (g) 21,1 3,7 Carbohydrates (g) 83 15 Of which: sugars (g) 14,3 2,5 Fibre (g) 5 1 Protein (g) 26 5 Salt (g) 2,6 0,4

Allergenen: Finish the curry Serve 1) Grains containing gluten 2) Shellfish 6) Soy 10) Mustard • Deglaze with 1/2 tbsp white wine vinegar per person, reduce the heat • Transfer the rice to plates and top with the vadouvan curry. and add the coconut milk and the sweet Asian sauce. Reduce the • Garnish with the coriander and the remaining tomato. heat, mix well and allow to cook gently for 5 – 6 minutes. • Serve with the lime wedges. • Cut the tomato into dices. Finely chop the coriander and cut the lime into wedges. Enjoy! • Add the shrimps and half of the tomato to the vadouvan curry and heat for 3 – 4 minutes. 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 45 | 2020 E

Naan pizza with goat cheese and vegetables It pays off to peel an onion with a refreshing tomato salad carefully: the outer rings contain the most nutrients!

BALANCED QUICK & EASY VEGETARIAN Preparation time: 25 min. (total for 2 servings)

Red onion Courgette

Carrot Passata

Flatbread Dried oregano

Fresh goat cheese Red cherry tomatoes

Fresh basil

Cupboard items Olive oil, white balsamic vinegar, extra virgin olive oil, salt and pepper A good start 1 2 3 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, peeler or cheese slicer, baking sheet lined with baking paper Ingredients for 1 – 6 servings 1p 2p 3p 4p 5p 6p Red onion (pcs) ½ 1 1½ 2 2½ 3 Preparation Fry the vegetables Prepare the pizza Courgette (pcs) ¼ ½ ¾ 1 1¼ 1½ Preheat the oven to 200 degrees. Cut half of the Heat 1/2 tbsp olive oil per person in a frying pan Spread 2 tbsp passata per person onto each naan Carrot* (g) 25 50 75 100 125 150 onion into thin half rings and finely chop the other on medium–high heat. Fry the half onion rings, bread (Tip). Sprinkle with 1/2 tsp dried oregano Passata (tbsp) 2 4 6 8 10 12 half. Use a peeler or cheese slicer to separate the 1/2 tsp oregano per person and the carrot slices for per person, salt and pepper. Transfer the naan to Flatbread (pcs) 1) 7) 1 2 3 4 5 6 courgette and carrot into thin round slices. 4 – 6 minutes. Add the courgette slices for the final a baking sheet lined with baking paper and heat in Dried oregano (tsp) 1 2 3 4 5 6 minute and season with salt and pepper. the oven for 2 minutes. Fresh goat cheese* 50 75 100 125 175 200 (g) 7) Red cherry Tip: Alternatively, carefully cut open the naan bread 125 250 375 500 625 750 tomatoes (g) to create 2 thin pizzas per person. Slightly reduce Fresh basil* (g) 5 10 15 20 25 30 the baking time in this case. Not included Olive oil (tbsp) ½ 1 1½ 2 2½ 3 White balsamic 1 2 3 4 5 6 vinegar (tsp) Extra virgin olive oil to taste Salt & pepper to taste * keep in the refrigerator 4 5 6 Nutritive value Per serving Per 100g Energy (kJ/kcal) 2607 /623 486 /116 Total fat (g) 25 5 Of which: saturated (g) 7,8 1,5 Carbohydrates (g) 76 14 Of which: sugars (g) 17,4 3,3 Fibre (g) 10 2 Protein (g) 19 3 Finish pizza Make the salad Serve Salt (g) 1,8 0,3 Divide the fried onion, carrot and courgette Halve the cherry tomatoes and finely chop the Cut the naan pizza into several pieces and serve Allergens: among the naan. Crumble the goat cheese over basil leaves. In a salad bowl, mix the tomatoes, with the salad. 1) Grains containing gluten 7) Milk/lactose them and heat the naan pizzas in the oven for basil and chopped red onion with the white another 4 – 6 minutes. balsamic vinegar and season with salt and pepper. Fact: This dish contains no less than 4 different Optionally, add some extra virgin olive oil to taste. types of vegetable. Variation in your diet is Fact: Fresh goat cheese contains less salt than Toss regularly. important to make sure you get all the important regular cheese. The perfect replacement for a vitamins and minerals. How varied is your diet low–salt diet. this week?

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 45 | 2020 E

Chicken sausages with homemade apple sauce You can give your apple sauce an original twist by adding some thyme, grated ginger with baby potatoes and bacon bits and a pinch of ground cayenne pepper. These flavors go very well with the spices of the chicken sausages! BALANCED QUICK & EASY Preparation time: 25 min. (total for 2 servings)

Baby potatoes Apple

Garlic clove Chicken sausages

Paprika Vegetable mix

Diced bacon Fresh chives

Cupboard items Butter, honey, salt and pepper A good start 1 2 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 lid, frying pan, saucepan with a lid, sauté pan with lid Ingredients for 1–6 servings 1p 2p 3p 4p 5p 6p Baby potatoes (g) 200 400 600 800 1000 1200 Apple (pcs) 1 2 3 4 5 6 Garlic clove (pcs) 1 2 3 4 5 6 Boil the baby potatoes Make the apple sauce Chicken sausage* (pcs) 2 4 6 8 10 12 • Boil ample water in a pan with a lid. Halve the baby potatoes and • Peel the apple, remove the core and cut the apple into dices. Paprika (tsp) 1 2 3 4 5 6 cut any large ones into quarters. • In a saucepan with a lid, mix the apple with per person: 11/2 tbsp Vegetable mix* (g) 23) 200 400 600 800 1000 1200 • Cook the baby potatoes for 12 – 14 minutes, or until cooked. Then honey and 3 tbsp water. Bring to a boil and allow to simmer Diced bacon* (g) 25 50 75 100 125 150 drain and leave to steam dry without the lid. for 12 – 14 minutes on low heat, covered with the lid. Fresh chives* (g) 2½ 5 7½ 10 12½ 15 • Then take the pan from the heat, mash the apple with a fork and Not included Fact: Potatoes, including baby potatoes, are super healthy! They set aside, covered with the lid (Tip). Butter (tbsp) ½ 1 1½ 2 2½ 3 contain lots of vitamins such as vitamin B6 and B11 for your energy Honey (tsp) 1½ 3 4½ 6 7½ 9 level and vitamin C for a strong immune system. Tip: You can prepare this apple sauce in advance and keep it in the Salt & pepper to taste fridge, saving even more preparation time! * keep in the refrigerator Nutritive Value

Per serving Per 100g Energy (kJ/kcal) 2617 /626 374 /90 Total fat (g) 21 3 Of which: saturated (g) 8,0 1,1 Carbohydrates (g) 76 11 3 4 Of which: sugars (g) 32,6 4,7 Fibre (g) 11 2 Protein (g) 29 4 Salt (g) 1,0 0,1 Allergens: - May contain traces of: 23) Celery

Fry Serve • In the meantime, press or mince the garlic. Cut the chicken • Finely chop the chives. sausage into bite–sized pieces. • Mix the baby potatoes with the fried bacon. • Heat 1/2 tbsp butter per person in a sauté pan with a lid on high heat • Transfer the vegetables with sausages and the baby potatoes to and fry the garlic, sausage and the paprika for 1 – 2 minutes. plates and garnish with the chives. • Add the vegetable mix and fry for 10 – 12 minutes, covered with the • Serve with the apple sauce. lid. Regularly stir. • In the meantime, heat a frying pan on medium–high heat and fry Fact: Apple contains pectin. This is a fermentable fibre that keeps the diced bacon for 5 – 6 minutes. the intestinal flora healthy – good for your cholesterol level and your immune system. Contact We would like to hear what you think. Feel free to contact us via our website or via our Enjoy! social media channels.

WEEK 45 | 2020 F

Spicy pearl barley with minced chicken Piri-piri is a small chili pepper with a lot of spiciness – it is called with tomato, piri-piri spices and fresh parsley the African red devil for a reason.

BALANCED Preparation time: 35 min. (total for 2 servings)

Pearl barley Onion

Garlic clove Tomato

Red cherry tomatoes Cucumber

Fresh parsley Minced chicken with Mediterranean herbs

Piri-piri spices Mesclun

Grated pecorino

Cupboard items Vegetable stock cube, olive oil, black balsamic vinegar, extra virgin olive oil, salt and pepper A good start 1 2 3 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 lid, salad bowl, wok or sauté pan Ingredients for 1 – 6 servings 1p 2p 3p 4p 5p 6p Pearl barley (g) 1) 70 140 210 280 350 420 Onion (pcs) ½ 1 1½ 2 2½ 3 Cook the pearl barley Cut Fry the minced chicken and Garlic clove (pcs) 1 2 3 4 5 6 Boil 225 ml water per person in a pan with a lid In the meantime, chop the onion and press or tomato Tomato (pcs) 1 2 3 4 5 6 and weigh 70 g pearl barley per person (Tip). Add mince the garlic. Cut the tomato into dices and Red cherry Heat 1/2 tbsp olive oil per person in a wok or sauté 125 250 375 500 625 750 tomatoes (g) 1/4 stock cube per person to the boiling water, add cut the cherry tomatoes in half. Cut the cucumber pan and fry the onion and garlic for 2 minutes on the and cook for 23 – 25 minutes, into dices. Strip the leaves from the stems Cucumber* (pcs) ⅓ ⅔ 1 1⅓ 1⅔ 1,99 pearl barley parsley medium heat. Add the minced chicken and stir fry covered with the lid. Regularly stir to prevent the and finely chop the leaves. Finely chop the stems Fresh parsley* (g) 5 10 15 20 25 30 for 3 minutes on medium–high heat. Then add the from burning to the bottom of the pan. and add them to the cooking . Save the Minced chicken pearl barley pearl barley cherry tomatoes, the diced tomato and 1/2 tsp piri– with Mediterranean 100 200 300 400 500 600 Then drain if necessary. leaves for later. piri spices per person (Tip). Season with salt and herbs* (g) pepper and fry for 7 – 8 more minutes. Piri–piri spices (tsp) ½ 1 1½ 2 2½ 3 Tip: You won‘t use all the pearl barley in this recipe. Fact: Cherry tomatoes may be small, but they Mesclun* (g) 20 40 60 90 100 130 Do you have a big appetite? Cook all of the pearl pack a higher vitamin concentration than regular Tip: Be aware: the piri-piri spices are quite spicy! Grated pecorino* 5 25 40 50 65 75 barley in 275 ml water per person. tomatoes. Such as the antioxidant beta carotene, (g) 7) which protects the body from tissue damage Not included and ageing. Vegetable stock ¼ ½ ¾ 1 1¼ 1½ cube (pcs) Olive oil (tbsp) ½ 1 1½ 2 2½ 3 Black balsamic 1 2 3 4 5 6 4 5 6 vinegar (tbsp) Extra virgin olive oil to taste Salt & pepper to taste * keep in the refrigerator Nutritive value Per serving Per 100g Energy (kJ/kcal) 2554 /611 436 /104 Total fat (g) 23 4 Of which: saturated (g) 6,6 1,1 Prepare the salad Mix the pearl barley Serve Carbohydrates (g) 62 11 Add the mesclun and cucumber to the salad bowl Add the pearl barley and the majority of the Transfer the pearl barley to plates and garnish with Of which: sugars (g) 11,6 2,0 and mix with 1 tsp black balsamic vinegar per parsley to the wok or sauté pan, season with salt the grated pecorino and the remaining parsley. Fibre (g) 12 2 person. Season with extra virgin olive oil, salt and and pepper and heat for another 1 – 2 minutes. Serve with the salad. Protein (g) 33 6 pepper to taste. Salt (g) 2,7 0,5 Fact: Did you know that pearl barley is rich in fibre Allergens: and consists of complex carbohydrates? Combined 1) Grains containing gluten 7) Milk/lactose with the 350 g vegetables in this meal, it ensures an extended saturated feeling after eating and a consistent energy level.

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 45 | 2020 F

Marinated haddock with pasta in cream sauce Haddock is known for its full flavor and soft structure. In this with courgette, tomato, lemon and mint recipe, it has been pre–marinated in lemon and rosemary. EXPRESS Preparation time: 15 min. (total for 2 servings)

Garlic clove Courgette

Lemon Chopped onion

Italian herbs Whipping cream

Marinated Quick–cook fusilli haddock fillet

Fresh mint Tomato

Cupboard items Olive oil, white wine vinegar, butter, salt and pepper A good start 1 2 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, frying pan, grater, sauté pan Ingredients for 1–6 servings 1p 2p 3p 4p 5p 6p Garlic clove (pcs) 1 1 2 2 3 3 Courgette* (pcs) ½ 1 1½ 2 2½ 3 Lemon (pcs) ¼ ½ ¾ 1 1¼ 1½ Make the cream sauce Fry the fish Chopped onion* (g) 25 50 75 100 125 150 • Grate the courgette with a coarse grater and press or mince the • Boil water in a pan with a lid for the pasta. Italian herbs (packet) ¼ ½ ¾ 1 1¼ 1½ garlic. Cut the lemon into 4 wedges. • Heat 1/2 tbsp butter per person in a frying pan on medium–high Whipping cream* (ml) 7) 100 200 300 400 500 600 • Heat 1/2 tbsp olive oil per person in a sauté pan and fry the garlic heat. Fry the marinated haddock fillet for 2 – 3 minutes per side. Haddock in lemon–rosemary marinade* 1 2 3 4 5 6 and cut onion for 1 – 2 minutes. • Deglaze the haddock fillet with the juice of 1 lemon wedge (pcs) 4) • Add the whipping cream and per person: 1/2 tbsp white wine per person. Quick–cook fusilli (g) 1) 20) 90 180 270 360 450 540 vinegar and 1/4 packet Italian herbs. Reduce the heat to low and Fresh mint* (g) 5 10 15 20 25 30 allow to simmer for 5 minutes. Season with salt and pepper. Fact: The haddock in this dish is rich in iodine – an important mineral Tomato (pcs) ½ 1 1½ 2 2½ 3 for the thyroid, metabolism and growth of children. Not included Olive oil (tbsp) ½ 1 1½ 2 2½ 3 White wine vinegar (tsp) 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 serving Per 100g 3 4 Energy (kJ/kcal) 3676 /879 614 /147 Total fat (g) 45 7 Of which: saturated (g) 19,1 3,2 Carbohydrates (g) 80 13 Of which: sugars (g) 11,6 1,9 Fibre (g) 5 1 Protein (g) 37 6 Salt (g) 1,6 0,3 Allergenen: Cook the fusilli Serve 1) Grains containing gluten 4) Fish 7) Milk/lactose • Cook the quick–cook fusilli for 2 – 3 minutes, then drain and allow • Cut the tomato into small dices. May contain traces of: 20) Soy to steam dry. • Mix the pasta with the courgette–cream sauce and transfer • In the meantime, mix the grated courgette with the cream sauce. to plates. • Finely chop the mint leaves. • Divide the tomato over the pasta. • Place the haddock fillet on top and garnish with the mint (Tip).

Tip: Got any leftover cooking liquid from the haddock fillet? Pour it over the fish for extra flavor.

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 45 | 2020 F

Rice bowl with pork tenderloin strips and a fried egg Bibimbap is a combination of two inspired by Korean bibimbap Korean sounds – bibim (mixed) and bap (rice).

FAMILY QUICK & EASY Preparation time: 25 min. (total for 2 servings)

Jasmine rice Cucumber

Garlic clove Mushrooms

Spinach Pork tenderloin strips with Indonesian spices

Free–range egg Soy sauce

Cupboard items Sambal, sunflower oil, white wine vinegar, brown sugar, salt and pepper A good start 1 2 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 lid, bowl, 2x frying pan, small bowl, pan, colander Ingredients for 1–6 servings 1p 2p 3p 4p 5p 6p Jasmin rice (g) 85 170 250 335 420 505 Cucumber* (pcs) ¼ ½ ¾ 1 1¼ 1½ Garlic clove (pcs) ½ 1 1½ 2 2½ 3 Preparation Cut and fry Mushrooms* (g) 62 125 187 250 312 375 • Boil 250 ml water per person in a pan with a lid and cook the rice • Cut the mushrooms into quarters. Spinach* (g) 23) 100 200 300 400 500 600 for 10 – 12 minutes, covered with the lid. Then allow to steam dry, • Heat 1/2 tbsp sunflower oil in a frying pan on medium–high heat and Pork tenderloin strips with Indonesian covered with the lid. 100 200 300 400 500 600 fry the mushrooms for 5 – 7 minutes. Season with salt and pepper. spices* (g) • Separate the cucumber into thin ribbons and mix in a bowl with • Boil ample water in a pan for the spinach (Tip). Pour the boiling Free–range egg* (pcs) 3) 1 2 3 4 5 6 1 tsp white wine vinegar per person, salt and pepper. water over the spinach and drain. Soy sauce (ml) 1) 6) 10 20 30 40 50 60 • Press or mince the garlic. Not included Tip: Feel free to use a kettle instead. Sambal (tsp) ¼ ½ ¾ 1 1¼ 1½ • In a small bowl, mix per person: 1/4 tsp sambal, 1 tbsp water, 1 tsp Sunflower oil (tbsp) 1¼ 2½ 3¾ 5 6¼ 7½ white wine vinegar, 1 tsp brown sugar and half of the garlic. White wine vinegar (tsp) 2 4 6 8 10 12 Brown sugar (tsp) 1 2 3 4 5 6 Salt & pepper to taste * keep in the refrigerator Nutritive Value

Per serving Per 100g Energy (kJ/kcal) 3023 /723 575 /137 3 4 Total fat (g) 26 5 Of which: saturated (g) 4,6 0,9 Carbohydrates (g) 78 15 Of which: sugars (g) 7,9 1,5 Fibre (g) 2 0 Protein (g) 40 8 Salt (g) 2,5 0,5 Allergens: 1) Grains containing gluten 3) Eggs 6) Soy Fry the pork tenderloin Serve May contain traces of: 23) Celery • Heat 1 tbsp sunflower oil per person in a frying pan on high heat. • Transfer the rice to bowls and top with the pork tenderloin, Fry the pork tenderloin strips and the remaining garlic for 2 – cucumber, spinach and mushrooms. 4 minutes. • Place the fried egg on top of everything. • Heat 1/4 tbsp sunflower oil per person in a different frying pan on • Serve with the sambal sauce and soy sauce. medium heat and fry 1 sunny–side up egg per person. Season with salt and pepper. Enjoy! Tip: Egg is one of few ingredients that contains lots of vitamin D. The average intake of this vitamin is insufficient, while it is highly necessary for the uptake of calcium in our body. Contact We would like to hear what you think. Feel free to contact us via our website or via our social media channels.

WEEK 45 | 2020 F Freekeh salad with spicy blue cheese Freekeh is made of grains that are harvested while they are still green. with leek, courgette and pistachio They are processed entirely, so the freekeh in your box is a whole grain product!

BALANCED VEGETARIAN Preparation time: 35 min. (total for 2 servings)

Freekeh Leek

Courgette Basil paste

Pistachio nuts Lemon

Fresh basil and mint Danablu

Cupboard items Olive oil, extra virgin olive oil, salt and pepper A good start 1 2 3 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, bowl, frying pan, large bowl Ingredients for 1 – 6 servings 1p 2p 3p 4p 5p 6p Feekeh (g) 1) 70 140 210 250 350 390 Leek* (g) 200 400 600 800 1000 1200 Cook the freekeh Roast the pistachios Fry the vegetables Courgette* (pcs) ½ 1 1½ 2 2½ 3 Boil ample water in a pan with a lid for the freekeh Roughly chop the pistachio nuts. Heat a frying pan Heat 1/2 tbsp olive oil per person in the same frying Basil paste* (g) 7½ 15 22½ 30 37½ 45 and cook the freekeh for 20 – 25 minutes. Then without oil on medium–high heat and roast the pan and fry the courgette and leek with basil paste Pistachio nuts (g) 8) 10 20 30 40 50 60 drain and leave to steam dry without the lid. In the until they start to color. Then take for 8 – 10 minutes. Season with salt and pepper. 19) 25) pistachio nuts meantime, cut the into slices and cut the from the pan and set aside. Lemon (pcs) ¼ ½ ¾ 1 1¼ 1½ courgette into rings. In a bowl, mix the vegetables with Fresh basil and leek 5 10 15 20 25 30 mint* (g) the basil paste. Danablu* (g) 7) 25 50 75 100 125 150 Not included Fact: Did you know that the green part of leek Olive oil (tbsp) 1½ 3 4½ 6 7½ 9 packs most of its vitamins? Such as vitamin B6, for Extra virgin olive oil to taste healthy metabolism. Salt & pepper to taste * keep in the refrigerator Nutritive value Per serving Per 100g Energy (kJ/kcal) 2427 /580 469 /112 4 5 6 Total fat (g) 26 5 Of which: saturated (g) 7,3 1,4 Carbohydrates (g) 60 12 Of which: sugars (g) 8,6 1,7 Fibre (g) 14 3 Protein (g) 20 4 Salt (g) 1,5 0,3 Allergens: 1) Grains containing gluten 7) Milk/lactose 8) Nuts May contain traces of: 19) Peanuts 25) Sesame seed Prepare the seasonings Mix Serve Crumble the Danablu. Strip the mint and basil In a large bowl, mix the freekeh, courgette, leek, Transfer the salad to plates and garnish with the leaves from the stems and roughly chop the leaves. half of the fresh herbs and 1 tsp lemon juice per remaining herbs, pistachio nuts and Danablu. Juice the lemon. person. Season generously with salt and pepper. Optionally, season to taste with extra virgin olive oil and the remaining lemon juice. Fact: Freekeh is made of whole–wheat grains, which means the entire grain is used, including the Enjoy! skin. As a result, Freekeh is rich in fibre, vitamin B, iron, magnesium and a lot more.

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

WEEK 45 | 2020 F

Rendang with beef and spicy beans Galangal root is a common seasoning in the Indonesian cuisine – its shape with rice, ginger and lemon grass and flavor resemble that of ginger, but with a hint of citrus.

Preparation time: 35 min. (total for 2 servings)

Garlic clove Onion

Red chili pepper Fresh ginger

Fresh lemongrass Green beans

Jasmine rice Dried galangal root

Rendang

Cupboard items Vegetable stock, sunflower oil, sambal, salt and pepper A good start 1 2 3 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, grater, sauté pan, wok with a lid Ingredients for 1 – 6 servings 1p 2p 3p 4p 5p 6p Garlic clove (pcs) 1 2 3 4 5 6 Onion (pcs) ½ 1 1½ 2 2½ 3 Cut Cook the rice Sauté Red chili pepper* ½ 1 1½ 2 2½ 3 (pcs) Prepare the stock. Press or mince the garlic and Boil ample water in a pan with a lid for the rice and Heat 1 tbsp sunflower oil per person in a wok with Fresh ginger* (cm) 1 2 3 4 5 6 chop the onion. Remove the seeds from the red cook the rice for 12 – 15 minutes, together with the a lid on medium–high heat. Add the onion, ginger, Fresh lemongrass* chili pepper and finely chop the pepper. Finely bruised lemongrass. Then drain if necessary and red chili pepper (Tip), half of the garlic and 1 tsp 1 1 2 2 3 3 (pcs) grate the ginger and bruise the lemongrass (Tip). allow to steam dry without the lid (Tip). Season the ground galangal root per person. Fry for 3 minutes. Green beans* (g) 150 300 450 600 750 900 Trim the ends off thegreen beans and cut them rice with salt and pepper. Jasmin rice (g) 85 170 250 335 420 505 in half. Tip: Having dinner with children or just not a fan of Dried galangal root 1½ 3 4½ 6 7½ 9 Tip: Don‘t like sticky rice? Drain it in a colander, rinse spicy food? Add less or no chili pepper. (tsp) Tip: Break the lemon grass stalks or give them a and place the colander on top of the hot pan. Allow Rendang* (g) 7) 120 240 360 480 600 720 firm tap with the handle of a knife, for example. to steam dry. Not included Vegetable stock (ml) 75 150 225 300 375 450 Sunflower oil (tbsp) 1½ 3 4½ 6 7½ 9 Sambal to taste Salt & pepper to taste * keep in the refrigerator Nutritive value 4 5 6 Per serving Per 100g Energy (kJ/kcal) 3257 /779 628 /150 Total fat (g) 32 6 Of which: saturated (g) 9,2 1,8 Carbohydrates (g) 90 17 Of which: sugars (g) 5,3 1,0 Fibre (g) 9 2 Protein (g) 27 5 Salt (g) 2,4 0,5 Prepare the spicy beans Finish the rendang Serve Allergens: Then add the green beans and fry for another Heat 1/2 tbsp sunflower oil per person in a sauté Transfer the rice to plates and place the rendang 7) Milk/lactose 3 minutes. Deglaze with the stock and allow to cook pan on medium–high heat and fry the remaining next to the rice. Add the green beans next to the for 8 minutes, covered with the lid. Then take off garlic and 1/2 tsp ground galangal root per person rice and rendang and pour the remaining sauce the lid and cook for another 2 minutes on high heat. for 2 minutes. Then add the rendang, stir well and, from the beans over the rice. Then stir in the sambal to taste. optionally, separate the meat into smaller pieces with a wooden spoon. Heat for about 4 minutes. Enjoy! Fact: Green beans contain a lot of important minerals, such as potassium for maintaining a healthy blood pressure and iron and folic acid for extra energy. Contact We would like to hear what you think. Feel free to contact us via our website or via our social media channels.

WEEK 45 | 2020 Pork neck with cauliflower and cheese F Pork neck is a versatile piece of sauce from the oven pork that is often used for with creamy potato puree pulled pork.

FAMILY Preparation time: 50 min. (total for 2 servings)

Cauliflower Onion

Starchy potatoes Yellow mustard seeds

Curry powder Fresh curly parsley

Panko Grated matured cheese

Whipping cream Pork neck

Cupboard items Butter, mustard, milk, salt and pepper A good start 1 2 3 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, 2x baking dish, bowl, skimmer, potato masher, sauté pan Ingredients for 1 – 6 servings 1p 2p 3p 4p 5p 6p Cauliflower* (g) 200 400 600 800 1000 1200 Preparation Fry Fry the cauliflower Onion (pcs) ½ 1 1½ 2 2½ 3 Preheat the oven to 200 degrees. Boil ample In the meantime, heat ½ tbsp butter per person Boil the water from the cauliflower again, add Starchy potatoes (g) 200 400 600 800 1000 1200 water in a pan with lid for the cauliflower. Cut the in a sauté pan on medium heat and fry the the potatoes and cook for 12 – 15 minutes, Yellow mustard ½ 1 1½ 2 2½ 3 seed (tsp) 10) cauliflower into florets and the stem into dices. onion for 5 – 7 minutes until golden brown. Add covered with the lid. Add the whipping cream, Curry powder (tsp) Cut the onion into half rings. Cook the cauliflower the curry powder and the mustard seed and the remaining cheese, a pinch of pepper and a ½ 1 1½ 2 2½ 3 9) 10) for 6 – 8 minutes, covered with the lid, until half fry 1 – 2 minutes. Finely chop the parsley. In a generous pinch of salt to the sauté pan with the Fresh curly parsley* cooked. Peel or thoroughly wash the potatoes and bowl, mix the parsley with the panko and 1/3 of onion and allow to simmer for 2 – 3 minutes. Add 2½ 5 7½ 10 12½ 15 (g) cut into large pieces. Take the cauliflower from the the cheese. the cooked cauliflower, stir well and simmer for Panko (g) 1) 5 10 15 20 25 30 pan with a skimmer and set aside. another 1 – 2 minutes. Transfer the whole to a Grated matured 25 50 75 100 125 150 baking dish and cover with the panko mixture. Cook cheese* (g) 7) in the oven for 15 – 20 minutes. Whipping cream* 50 100 150 200 250 300 (ml) 7) Pork neck* (pcs) 1 2 3 4 5 6 Not included Butter (tbsp) 1¼ 2½ 3¾ 5 6¼ 7½ Mustard (tsp) 1 2 3 4 5 6 Milk a splash 4 5 6 Salt & pepper to taste * keep in the refrigerator Nutritive value Per serving Per 100g Energy (kJ/kcal) 4098 /980 592 /142 Total fat (g) 66 10 Of which: saturated (g) 33,8 4,9 Carbohydrates (g) 55 8 Of which: sugars (g) 12,1 1,7 Prepare the pork neck Prepare the puree Serve Fibre (g) 10 1 Season the pork neck with salt and pepper. Heat Use a potato masher to mash the potatoes into a Transfer the puree to plates. Add the cauliflower Protein (g) 36 5 ¼ tbsp butter per person in the same sauté pan puree. Add ½ tbsp butter per person and a splash next to the puree and serve with the pork neck. Salt (g) 1,0 0,1 on medium–high heat and fry the pork neck of milk or cooking liquid to make it smooth. Add for 1 – 2 minutes per side. Transfer the pork neck to 1 tsp mustard per person and season with salt and Enjoy! Allergens: a baking dish and pour the cooking grease from the pepper. Mix well. 1) Grains containing gluten 7) Milk/lactose pan over the . Roast the in the oven for 9) Celery 10) Mustard pork pork the final 5 minutes of the cauliflower.

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

WEEK 45 | 2020 Flemish–style roasted leeks F In addition to flavor, pistachio with baby potatoes and a butter sauce with nuts add a healthy dose of parsley and egg vitamin B1 and magnesium!

VEGETARIAN Preparation time: 40 min. (total for 2 servings)

Leek Free–range eggs

Baby potatoes Fresh curly parsley

Pistachio nuts Nutmeg

Lemon Capers and pickles

Cupboard items Olive oil, butter, mustard, salt and pepper A good start 1 2 3 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, baking dish, bowl, frying pan, saucepan with a lid, grater, whisk Ingredients for 1 – 6 servings 1p 2p 3p 4p 5p 6p Leek* (pcs) 1½ 3 4½ 6 7½ 9 Roast the leek Coo the eggs Boil the baby potatoes Free–range egg* 2 4 6 8 10 12 (pcs) 3) Preheat the oven to 200 degrees. Cut the leek into Boil ample water in a saucepan with a lid, Boil ample water with a pinch of salt in a pan Baby potatoes (g) 250 500 750 ### ### ### 5 cm long rolls. Transfer the leek to a baking dish add 2 eggs per person and hard boil the eggs with a lid for the baby potatoes. Wash the baby Fresh curly parsley* and rub with 1/2 tbsp olive oil per person, salt and for 6 – 8 minutes. Rinse the eggs with cold water potatoes, cut them in half and cut any larger ones 10 20 30 40 50 60 (g) pepper. Heat in the oven for 20 – 25 minutes. Allow and peel them when they are cooled. into quarters. Cook the baby potatoes in the pan Pistachio nuts (g) 8) to cool for 1 minute and remove the tough outer with boiling water for 12 – 15 minutes, covered with 10 20 30 40 50 60

19) 25) leave from each piece. Fact: Egg is rich in vitamin D, a vitamin which the the lid. Then drain and allow to steam dry without Nutmeg (pinch) 1 2 3 4 5 6 average person consumes too little of, while we the lid. Lemon (pcs) ¼ ½ ¾ 1 1¼ 1½ need it for the uptake of calcium. Egg and fatty fish Capers and pickles* 25 50 75 100 125 150 are some of the few products that are rich in vitamin (g) D. Egg is also rich in vitamin A, B12 and selenium. Not included Olive oil (tbsp) ½ 1 1½ 2 2½ 3 Butter (g) 30 60 90 120 150 180 Mustard (tsp) 1 2 3 4 5 6 Salt & pepper to taste * keep in the refrigerator 4 5 6 Nutritive value Per serving Per 100g Energy (kJ/kcal) 3504 /838 455 /109 Total fat (g) 49 6 Of which: saturated (g) 20,7 2,7 Carbohydrates (g) 65 8 Of which: sugars (g) 14,9 1,9 Fibre (g) 15 2 Protein (g) 28 4 Cut the seasonings Prepare the butter sauce Serve Salt (g) 1,4 0,2 Finely chop the curly parsley. Grate the nutmeg In a bowl, flatten the eggs with a fork and mix with Season the baby potatoes with generous salt and Allergens: with a fine grater. Roughly chop the pistachio nuts. the curly parsley and 1 tsp mustard per person. pepper and transfer to plates. Place the leek next 3) Eggs 8) Nuts Juice half of the lemon and cut the remaining half Heat 1 tbsp water per person in the saucepan you to the baby potatoes. Top the leek with the egg May contain traces of: 19) Peanuts 25) Sesame seed into wedges. Heat a frying pan without oil on high used for the eggs. Add 30 g cold butter per person mixture and garnish with the pistachio nuts, capers heat and roast the pistachio nuts until golden and mix well with a whisk, until the butter has and pickles. Serve with the remaining lemon. brown. Then take from the pan and set aside. melted. Then add a pinch of nutmeg, 1/2 tsp lemon juice per person, salt and pepper. Pour the butter Enjoy! sauce over the eggs and mix well.

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

WEEK 45 | 2020 E

Chicken tenderloin with aromatic coconut sauce More than half of the rice in this dish consists of vegetables! This makes with courgette, broccoli rice and pickled cucumber it easy to reach 400 g vegetables per person. More than the RDI!

BALANCED Preparation time: 30 min. (total for 2 servings)

Garlic clove Courgette

Cucumber Fresh ginger

Brown rice Diced chicken tenderloin

Broccoli rice Fish sauce

Coconut milk Chili flakes

Cupboard items White wine vinegar, sugar, olive oil, salt and pepper A good start 1 2 3 Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking. Equipment Salad bowl, sauté pan with a lid, grater, pan with lid Ingredients for 1 – 6 servings 1p 2p 3p 4p 5p 6p Garlic clove (pcs) ½ 1 1½ 2 2½ 3 Preparation Cook the rice Fry Courgette (g) ½ 1 1½ 2 2½ 3 Boil ample water in a pan with a lid for the brown Cook the brown rice in the pan with boiling water In the meantime, heat 1/2 tbsp olive oil per person Cucumber* (pcs) ⅓ ⅔ 1 1⅓ 1⅔ 1,99 rice and broccoli rice. Cut the courgette into 1 cm for 15 – 20 minutes. Add the broccoli rice for the in a sauté pan with a lid on medium–high heat. Fry Fresh ginger (cm) 1 2 3 4 5 6 dices. Cut the cucumber in half lengthwise and final 2 minutes. Then drain and set aside, covered the garlic, ginger and courgette for 2 – 3 minutes. Brown rice (g) 40 85 125 170 210 255 remove the seeds with a teaspoon. Then cut the with the lid. Add the diced chicken fillet and fry for another Diced chicken 100 200 300 400 500 600 tenderloin* (g) cucumber into thin half moons (Tip). Press or mince 2 – 4 minutes, covered with the lid. Broccoli rice* (g) 23) 100 200 300 400 500 600 the garlic and finely grate the ginger. Tip: Brown rice is a whole grain product full of Fish sauce (ml) 4) 5 10 15 20 25 30 fibres, vitamins and minerals such as potassium, Coconut milk (ml) 75 150 225 300 375 450 Tip: The thinner you cut the cucumber, the better it magnesium, iron and vitamin B1 and B2. The Chili flakes (tsp) 1 2 3 4 5 6 will absorb the dressing. broccoli rice adds vitamin C, calcium and more iron Not included to the mix. White wine vinegar 1 2 3 4 5 6 (tbsp) Sugar (tsp) 1 2 3 4 5 6 Olive oil (tbsp) ½ 1 1½ 2 2½ 3 Salt & pepper to taste * keep in the refrigerator 4 5 6 Nutritive value Per serving Per 100g Energy (kJ/kcal) 2228 /533 356 /85 Total fat (g) 23 4 Of which: saturated (g) 13,7 2,2 Carbohydrates (g) 44 7 Of which: sugars (g) 8,1 1,3 Fibre (g) 6 1 Protein (g) 30 5 Make the salad Prepare the coconut sauce Serve Salt (g) 2,0 0,3 In the meantime, make a dressing of the white Take the lid off the sauté pan and add thefish sauce Transfer the broccoli rice and brown rice to plates Allergens: wine vinegar and the sugar in a salad bowl. Add and the coconut milk. Stir well and allow to simmer and top with the aromatic coconut sauce and 4) Fish the cucumber and mix well, to allow the cucumber for 4 – 5 minutes, without the lid. Season to taste chicken. Serve with the cucumber salad on the side. May contain traces of: 23) Celery to absorb the dressing properly. Season with salt with the chili flakes, salt and pepper (Tip). and pepper. Enjoy! Tip: Be aware: the chili flakes are quite spicy! You can leave them out completely if you're not a fan of spiciness.

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

WEEK 45 | 2020 F

Potato pancakes with hot–smoked salmon Did you know that kohlrabi is one of the few root vegetables that with sour cream, dill and kohlrabi–apple salad grow above ground?

PREMIUM Preparation time: 55 min. (total for 2 servings)

Kohlrabi Apple

Radish Lemon

Fresh dill & chives Hot–smoked salmon

Waxy potatoes Shallot

Free–range eggs Sour cream

Cupboard items Extra virgin olive oil, white balsamic vinegar, honey, flour, sunflower oil, salt and pepper A good start 1 2 3 Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking. Equipment Bowl, frying pan, salad bowl, grater, large bowl, colander Ingredients for 1 – 6 servings 1p 2p 3p 4p 5p 6p Kohlrabi* (g) 125 250 375 500 625 750 Preparation Make the salad Grate Apple (pcs) ½ 1 1½ 2 2½ 3 Weigh 125 g kohlrabi per person. Peel the kohlrabi In a salad bowl, make a dressing of the extra virgin Peel the potatoes and grate the potatoes and Radish* (bunch) ⅓ ⅔ 1 1⅓ 1⅔ 2 and remove the core from the apple. Cut both into olive oil, while balsamic vinegar, honey, dill, 1/2 tbsp shallot with a coarse grater. Transfer both Lemon (pcs) ¼ ½ ¾ 1 1¼ 1½ thin strips. Cut the radish into thin slices. Juice the lemon juice per person, salt and pepper. Add the ingredients to a colander and squeeze out as much Fresh dill & chives* 5 10 15 20 25 30 (g) lemon and finely chop the fresh dill and chives. kohlrabi, apple and radish and mix well. Set aside liquid as possible, by firmly pressing onto the grated Hot–smoked Tear the hot–smoked salmon into large pieces. until serving and regularly toss. potatoes with the back of a spoon. 100 200 300 400 500 600 salmon* (g) 4) Waxy potatoes (g) 300 600 900 ### ### ### Shallot (pcs) ½ 1 1½ 2 2½ 3 Free–range egg* 1 1 1 2 2 3 (pcs) 3) Sour cream* (g) 7) 25 50 75 100 125 150 Not included Extra virgin olive oil 1 2 3 4 5 6 (tbsp) White balsamic ¼ ½ ¾ 1 1¼ 1½ vinegar (tbsp) Honey (tsp) ½ 1 1½ 2 2½ 3 4 5 6 Flour (tbsp) 1 2 3 4 5 6 Sunflower oil (tbsp) 2 4 6 8 10 12 Salt & pepper to taste * keep in the refrigerator Nutritive value Per serving Per 100g Energy (kJ/kcal) 4217 /1008 519 /124 Total fat (g) 52 6 Of which: saturated (g) 9,5 1,2 Mix Fry the potato pancakes Serve Carbohydrates (g) 88 11 In a bowl, whisk the egg using a fork. Add 11/2 tbsp of Heat the sunflower oil in a frying pan on medium– Transfer the potato pancakes to plates and top with Of which: sugars (g) 15,4 1,9 the egg per person to a large bowl and mix with the high heat. As soon as the pan is hot, scoop 5 heaps the pieces of smoked salmon. Top with small dots Fibre (g) 12 2 grated potatoes and shallot, the flour, pepper and of the potato mixture per person into the frying of sour cream and serve with the salad. Sprinkle Protein (g) 41 5 a generous amount of salt. pan. Carefully flatten the heaps and fry the potato with the chives. Salt (g) 1,4 0,2 pancakes for 4 minutes until golden–brown. Turn the pancakes with a thin spatula and fry for another Enjoy! Allergens: 3 minutes. 3) Eggs 4) Fish 7) Milk/lactose

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

WEEK 45 | 2020 Tagliata di manzo of rump steak F Don‘t confuse tagliata for tagliatelle: with pesto baby potatoes, broccolini and you will be having a hard time finding tagliatelle in this dish. The Italian word parmigiano reggiano tagliare means to cut.

PREMIUM 35 min.)

Baby potatoes Lemon

Parmigiano reggiano Colored cherry tomatoes

Shaved almonds Broccolini

Rump steak Green pesto

Rocket lettuce

Cupboard items Black balsamic vinegar, sugar, olive oil, butter, extra virgin olive oil, salt and pepper A good start 1 2 3 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, baking dish, frying pan, saucepan, aluminum foil, serving bowl, peeler or cheese slicer, kitchen paper Ingredients for 1 – 6 servings 1p 2p 3p 4p 5p 6p Preparation Make the balsamic syrup Prepare the broccolini Baby potatoes (g) 200 400 600 800 1000 1200 Lemon (pcs) ¼ ½ ¾ 1 1¼ 1½ Preheat the oven to 200 degrees. Take the rump Heat 1 tbsp black balsamic vinegar per person and Heat a frying pan without oil on high heat and roast Parmigiano steak from the refrigerator. Boil ample water in 1/2 tbsp sugar per person in a saucepan on high heat the shaved almonds until golden brown. Then take 12 25 37 50 62 75 reggiano* (g) 7) a pan with a lid for the baby potatoes. Wash the and bring to a boil. Reduce the heat to low as soon from the pan and set aside. Heat 1/4 tbsp olive oil per Colored cherry baby potatoes and cut them in half. Cut any as the mixture is boiling. Allow to simmer gently for person in the same frying pan on medium–high heat 150 300 450 600 750 900 tomatoes* (g) large ones into quarters. Cook the baby potatoes 5 – 10 minutes, into the thickness of a syrup. Stir and fry the broccolini for 5 – 7 minutes. Add the Shaved almonds* for 12 – 15 minutes, covered with the lid. Juice the regularly. Transfer the to a baking and to the , 5 10 15 20 25 30 cherry tomatoes baby potatoes green pesto broccolini (g) 8) 19) 25) lemon. Separate the parmigiano reggiano into dish and sprinkle with per person: 1/4 tbsp black mix well and season with salt and pepper. Stir fry Broccolini* (g) 100 200 300 400 500 600 flakes, using a cheese slicer or peeler. balsamic vinegar, 1/2 tbsp olive oil, salt and pepper. for another 2 – 3 minutes. Reduce the heat and keep Rump steak* (pcs) 1 2 3 4 5 6 Roast in the oven for 13 – 15 minutes. warm until serving. Green pesto* (g) 20 40 60 80 100 120 7) 8) Rocket lettuce* (g) 40 60 80 100 140 160 Not included Black balsamic 1¼ 2½ 3¾ 5 6¼ 7½ vinegar (tbsp) Sugar (tbsp) ½ 1 1½ 2 2½ 3 Olive oil (tbsp) 1¼ 2½ 3¾ 5 6¼ 7½ 4 5 6 Butter (tbsp) ½ 1 1½ 2 2½ 3 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) 3701 /885 527 /126 Total fat (g) 51 7 Fry the rump steak Prepare the tagliata Serve Of which: saturated (g) 12,4 1,8 Heat 1/2 tbsp olive oil per person in a frying pan on In the meantime, mix 1 tbsp lemon juice per person Serve the tagliata with the pesto baby potatoes and Carbohydrates (g) 55 8 medium–high heat. Pat dry the rump steak with and 1/2 tbsp extra virgin olive oil per person in a broccolini. Garnish with the roasted almonds. Of which: sugars (g) 16,8 2,4 kitchen paper and rub with salt and pepper. Wait bowl, together with the rocket lettuce. Season Fibre (g) 11 2 until the oil is nice and hot and place the steak with salt and pepper. Transfer the rocket lettuce Enjoy! Protein (g) 45 6 in the pan. Fry for 1 – 3 minutes per side, or until to plates, or to a large serving plate. Cut the rump Salt (g) 0,7 0,1 golden brown. While frying, add 1/2 tbsp butter per steak into thin slices, against the grain, and divide Allergens: person and keep pouring the cooking grease over over the rocket lettuce. Add the cherry tomatoes. 7) Milk/lactose 8) Nuts the steak with a spoon. Sprinkle with black pepper, Garnish with the black balsamic syrup and the May contain traces of: 19) Peanuts 25) Sesame seed take from the pan and wrap in aluminium foil. Allow parmigiano reggiano. to rest for max. 3 minutes. Contact We would like to hear what you think. Feel free to contact us via our website or via our social media channels.

WEEK 45 | 2020 F Veal stew with pumpkin puree Kabocha is a Japanese pumpkin variety with an extra sweet flavor with bacon, chestnut mushrooms and a salad and a starchy structure – very well–suited for puree.

FESTIVE Preparation time: 45 min. (total for 2 servings)

Kabocha pumpkin Garlic clove

Veal stew Vegetable mix

Bay leaf Fresh rosemary

Organic Dutch Chestnut mushrooms spiced cake

Diced bacon Whipping cream

Fresh curly Salad mix with parsley & chives sunflower sprouts

Cupboard items Olive oil, beef stock, mustard, butter, honey, extra–virgin olive oil, salt and pepper A good start 1 2 3 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, bowl, frying pan, salad bowl, large bowl, potato masher or hand blender, baking sheet lined with baking paper Ingredients for 1 – 6 servings 1p 2p 3p 4p 5p 6p Kabocha pumpkin (pcs) ¼ ½ ¾ 1 1¼ 1½ Preparation Fry the vegetables Prepare the stew Garlic clove* (pcs) 1 1 2 2 3 3 • Preheat the oven to 200 degrees. Cut the • Press or mince the garlic. Prepare the stock. • Deglaze the vegetables with 75 ml stock per Veal stew* (g) 150 300 450 600 750 900 pumpkin into quarters. Remove the seeds • Heat 1/2 tbsp butter per person in a pan with a person and add the veal stew. Stir well and Vegetable mix* (g) 23) 100 200 300 400 500 600 and stringy insides with a spoon and cut the lid on medium–high heat. Fry the garlic and add the bay leaf and rosemary. Bay leaf (pcs) 1 1 1 2 2 3 pumpkin into max 2 cm pieces (Tip). vegetable mix for 4 – 6 minutes • Spread one side of the spiced cake with 2 tsp Fresh rosemary* • In a bowl, mix the pumpkin with 1/2 tbsp mustard per person and place on in the stew, (stems) 1 1 1 1 2 2 olive oil per person and season with salt with the mustard-side down. Organic Dutch spiced ½ 1 1½ 2 2½ 3 cake (pcs) 1) 22) and pepper. • Cover the pan with the lid and cook for Chestnut mushrooms* (g) 125 250 375 500 625 750 • Transfer the pumpkin to a baking sheet lined 15 – 20 minutes on low heat. Diced bacon* (g) 25 50 75 100 125 150 with baking paper and roast in the oven Whipping cream* for 25 – 35 minutes. (ml) 7) 50 100 150 200 250 300 Fresh curly parsley & chives* (g) 5 10 15 20 25 30 Tip: The skin of the pumpkin is edible, no need to Salad mix with peel it. sunflower sprouts* 30 60 80 100 140 160 (g) 23) Not included Olive oil (tbsp) ½ 1 1½ 2 2½ 3 4 5 6 Beef stock (ml) 75 150 225 300 375 450 Mustard (tsp) 3 6 9 12 15 18 Butter (tbsp) 1 2 3 4 5 6 Honey (tsp) 1 2 3 4 5 6 Extra virgin olive oil (tbsp) ½ 1 1½ 2 2½ 3 Salt & pepper to taste * keep in the refrigerator

Nutritive value Fry the mushrooms Prepare the pumpkin puree Serve Per serving Per 100g • Heat 1/2 tbsp butter per person in a frying pan • Transfer the pumpkin to a large bowl, together • Serve the stew in the pan and garnish with Energy (kJ/kcal) 3441 /823 392 /94 on medium–high heat. Fry the diced bacon for with the whipping cream. Puree with a potato the chives. Total fat (g) 55 6 4 –5 minutes. masher or hand blender. Season with salt • Serve the pumpkin puree and mushrooms Of which: saturated (g) 23,7 2,7 • In the meantime, cut the mushrooms and pepper. with bacon on nice serving plates. Carbohydrates (g) 34 4 into slices. • Finely chop the chives and curly parsley. Of which: sugars (g) 21,3 2,4 • Add the mushrooms to the bacon and fry for • In a salad bowl, mix per person: 1 tsp mustard, Enjoy! Fibre (g) 8 1 another 5 – 6 minutes 1 tsp honey and 1/2 tbsp extra virgin olive oil Protein (g) 45 5 with salt and pepper. Mix with the mixed Salt (g) 3,2 0,4 lettuce and parsley. Allergens: 1) Grains containing gluten 7) Milk/lactose May contain traces of: 22) Nuts 23) Celery

WEEK 45 | 2020 C Double chicken fillet in mustard–cream sauce What makes broccoli a super with fried potatoes and broccoli vegetable? The large amount of a) vitamins, b) fibre or c) iron?

HELLOEXTRA QUICK & EASY FAMILY Preparation time: 25 min. (total for 2 servings)

Waxy potatoes Leek

Garlic clove Shallot

Fresh rosemary Chicken fillet

Broccoli Whipping cream

Cupboard items Butter, olive oil, vegetable stock, white wine vinegar, mustard, salt and pepper

45 WEEK 2020 |

. via our website or via our social media channels media social our via or website our via

. . Feel free to contact us us contact to free Feel think you what hear to like would We Contact

The right answer is: all of the above!

if necessary. if drain Then . minutes 12 – 10 for bit more. bit little a cook can it so minutes 5 final the

Enjoy! broccoli chicken the stew and heat the Reduce stock). the for for the Add . minutes 12 for reduce to allow

cream whipping ) 7 /lactose Milk stock per person (not all of of all (not person per stock ml 125 with Deglaze and and the add heat, the Reduce

Allergens: broccoli rosemary . . minutes 2 – 1 for the fry and heat high on auce. s cream – mustard in chicken the with serve . and vinegar wine white mustard, the

potatoes broccoli leek Heat the remaining olive oil in a sauté pan with a lid lid a with pan sauté a in oil olive remaining the Heat among plates and and plates among and the Divide Add person. per stock ml 75 with the Deglaze

0,3 2,9 (g) Salt

Stew the broccoli the Stew Prepare the mustard sauce mustard the Prepare Serve

6 58 (g) Protein

1 12 (g) Fibre

0,8 7,8 (g) sugars which: Of

5 50 (g) Carbohydrates

2,8 28,2 (g) saturated which: Of

7 67 (g) fat Total

444 /106 444 /1056 4416 (kJ/kcal) Energy

Per 100g Per serving Per

Nutritive value Nutritive

4 6 5

* keep in the refrigerator the in keep *

to taste to Salt & pepper & Salt

6 5 4 3 2 1 (tbsp) Mustard

(tbsp)

3 2½ 2 1½ 1 ½

White wine vinegar vinegar wine White

1200 1000 800 600 400 200 (ml) stock Vegetable

9 7½ 6 4½ 3 1½ (tbsp) oil Olive

immune system. immune

6 5 4 3 2 1 (tbsp) Butter into dices. into stem

important for your muscles and good for your your for good and muscles your for important

Not included Not broccoli into florets and the the and florets into the cut Meanwhile,

throw it away! It contains lots of vitamin B6, B6, vitamin of lots contains It away! it throw

7)

(ml) (ml) and set side; it does not have to be cooked yet. yet. cooked be to have not does it side; set and

450 375 300 225 150 75

Whipping cream* cream* Whipping packs most of its vitamins and minerals? Don’t Don’t minerals? and vitamins its of most packs

and pepper and salt with Season . minutes 5 per side. Then take from the pan pan the from take Then side. per minutes 3 – 2 for

3 2½ 2 1½ 1 ½ (pcs) Broccoli*

Did you know that the green part of a leek leek a of part green the that know you Did

Fact:

chicken fillet chicken covered with the lid. Take off the lid for the final final the for lid the off Take lid. the with covered on medium–high heat and fry the the fry and heat medium–high on

12 10 8 6 4 2 (pcs) fillet* Chicken

potato on medium–low heat, heat, medium–low on minutes 20 – 15 for the leaves. Heat half of the butter in a frying pan pan frying a in butter the of half Heat leaves. the

(sprigs)

garlic rosemary

olive oil in a sauté pan with a lid and fry the sliced sliced the fry and lid a with pan sauté a in oil olive . minutes 3 – 2 for fry stir and chop roughly and stems the from leaves 15 13 10 8 5 3

Fresh rosemary* rosemary* Fresh

potatoes leek shallot shallot garlic slices. Heat half of the the of half Heat slices. cm 2 1/ into cut and and and the Add . minutes 2 – 1 for the fry the Strip . the chop and the mince

3 2½ 2 1½ 1 ½ (pcs) Shallot

leek Prepare the stock. Peel or thoroughly wash the the wash thoroughly or Peel stock. the Prepare Heat the remaining butter in the same pan and and pan same the in butter remaining the Heat or Press rings. into the cut meantime, the In

3 2½ 2 1½ 1 ½ (pcs) clove Garlic

Fry the potatoes the Fry Fry the leek the Fry chicken the Fry

3 2½ 2 1½ 1 ½ (pcs) Leek*

(g) potatoes Waxy 1200 1000 800 600 400 200

6p 5p 4p 3p 2p 1p

Ingredients for 1 – 6 servings 6 – 1 for Ingredients

Frying pan, 2x sauté pan with lid with pan sauté 2x pan, Frying

Equipment

start cooking. cooking. start you before

to wash and weigh the fresh vegetables and fruit fruit and vegetables fresh the weigh and wash to

Wash your hands for 20 seconds and do not forget forget not do and seconds 20 for hands your Wash

2 1 3 A good start good A F

Tortillas with rump steak as extra Labneh is a fresh cheese made of drained yogurt. It got its name with chickpeas, feta and tomato–cucumber salad from the Arabic word for yogurt: laban. HELLOEXTRA QUICK & EASY FAMILY 25 min

Chickpeas Paprika

Cucumber Colored cherry tomatoes

Rump steak Whole grain tortilla

Feta Fresh parsley

Labneh Mango chutney

Cupboard items Olive oil, butter, salt and pepper A good start 1 2 Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking. Equipment Bowl, frying pan, small bowl, kitchen paper, sieve, large bowl, aluminum foil, frying pan Ingredients for 1–6 servings 1p 2p 3p 4p 5p 6p Chickpeas (pack) ½ 1 1½ 2 2½ 3 Paprika (tsp) 1 2 3 4 5 6 Prepare Fry the chickpeas Cucumber* (pcs) ½ 1 1½ 2 2½ 3 • Preheat the oven to 200 degrees and take the steak from • Heat a frying pan on medium–high heat, without oil, and fry Colored cherry tomatoes* (g) 100 200 300 400 500 600 the refrigerator. the chickpeas for 10 – 12 minutes. Stir regularly to prevent the Rump steak* (pcs) 120 240 360 480 600 720 • Drain the chickpeas in a sieve and pat them dry with kitchen paper. chickpeas from burning (Tip). Whole grain mini tortilla (pcs) 3 6 9 12 15 18 • Heat the butter in a frying pan on medium–high heat. Pat dry the Feta* (g) 7) 25 50 75 100 125 150 • In a bowl, mix the chickpeas with per person: 1/2 tbsp olive oil and rump steak with kitchen paper and rub with salt and pepper. Fresh parsley* (g) 2½ 5 7½ 10 12½ 15 1 tsp paprika. Season with salt and pepper. Labneh* (g) 7) 19) 22) 40 80 120 160 200 240 • Cut the cucumber into small dices and halve the cherry tomatoes. • As soon as the butter it hot, carefully place the steak in the pan and fry for 2 – 4 minutes per side until golden brown. Allow to rest for Mango chutney* (g) 10) 19) 22) 20 40 60 80 100 120 Mix the cucumber and cherry tomatoes in a large bowl. Not included max 3 minutes under aluminium foil. Olive oil (tbsp) ½ 1 1½ 2 2½ 3 Tip: Attention! The chickpeas may 'jump' from the pan while frying. Butter (tbsp) ½ 1 1½ 2 2½ 3 Cover the pan with a lid for the first minutes to avoid this. Salt & pepper to taste * keep in the refrigerator Nutritive Value

Per serving Per 100g Energy (kJ/kcal) 3607 /862 533 /127 3 4 Total fat (g) 36 5 Of which: saturated (g) 13,7 2,0 Carbohydrates (g) 74 11 Of which: sugars (g) 21,2 3,1 Fibre (g) 16 2 Protein (g) 51 8 Salt (g) 2,4 0,4 Allergenen: 1) Grains containing gluten 7) Milk/lactose 10) Mustard Prepare the seasonings Serve May contain traces of: 19) Peanuts 22) Nuts • Per 2, wrap the tortillas in aluminium foil and heat in the oven • Transfer the feta, parsley and labneh–mango sauce to small bowls. for 2 – 3 minutes. • Cut the steak into thin slices and divide among the tortillas, • Crumble the feta and roughly chop the flat leaf parsley. together with the chickpea mixture. • In a small bowl, mix the labneh with the mango chutney. Mix the • Garnish to taste with the different toppings. chickpeas with the cherry tomatoes and cucumber. 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 45 | 2020 E

Chicken empanada with cheddar For extra festive empanadas: with an extra salad of avocado, corn and iceberg lettuce spread the top with a thin layer of whisked egg and sprinkle with some sesame seeds.

HELLOEXTRA FAMILY Preparation time: 20 min. Oven time: 15 min. (total for 2 servings)

Onion Mexican spices

Diced chicken fillet Tomato paste

Tomato Avocado

Canned corn Fresh coriander

Radicchio and Grated cheddar iceberg lettuce

Puff pastry

Cupboard items Olive oil, extra virgin olive oil, white balsamic vinegar, salt and pepper A good start 1 2 3 Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking. Equipment Salad bowl, baking sheet, baking paper, sauté pan with a lid Ingredients for 1 – 6 servings 1p 2p 3p 4p 5p 6p Onion (pcs) ½ 1 1½ 2 2½ 3 Preparation Fry Stew the chicken Mexican spices (tsp) 1 2 3 4 5 6 Preheat the oven to 220 degrees. Chop the . Heat 1 tbsp olive oil per person in a sauté pan with Add 1/4 cup per person and 3 tbsp Diced chicken onion tomato paste 100 200 300 400 500 600 fillet* (g) a lid on medium–high heat and fry the onion and water per person to the chicken. Simmer gently for Tomato paste (cup) ¼ ½ ¾ 1 1¼ 1½ Fact: Did you know that onion is a source of vitamin 1 tsp Mexican spices per person for 1/2 minute, or 16 – 20 minutes on low heat, covered with the lid. Tomato (pcs) 1½ 3 4½ 6 7½ 9 C? Among other things, this vitamin helps the body until fragrant. In the meantime, cut any large pieces Stir regularly. Take off the lid for the final 2 minutes Avocado (pcs) ½ 1 1½ 2 2½ 3 absorb iron from food. of chicken fillet into smaller pieces. Reduce the so the sauce can reduce a little bit. The chicken is Canned corn (g) 75 150 200 285 350 435 heat, add the chicken and fry for 3 – 4 minutes. cooked as soon as it falls apart easily when pressing Fresh coriander* (g) 5 10 15 20 25 30 on it with the back of a spoon. Season with salt and pepper. Take from the heat and allow to cool. Radicchio and 25 50 75 100 125 150 iceberg lettuce* (g) Grated cheddar* 15 25 50 75 75 100 (g) 7) Puff pastry* (roll) ⅓ ⅔ 1 1⅓ 1⅔ 2 1) 21) Not included Olive oil (tbsp) 1 2 3 4 5 6 Extra virgin olive oil ½ 1 1½ 2 2½ 3 (tbsp) 4 5 6 White balsamic ½ 1 1½ 2 2½ 3 vinegar (tbsp) Salt & pepper to taste * keep in the refrigerator Nutritive value Per serving Per 100g Energy (kJ/kcal) 4192 /1002 681 /163 Total fat (g) 69 11 Of which: saturated (g) 22,1 3,6 Make the salad Prepare the empanada Serve Carbohydrates (g) 53 9 Meanwhile, cut the tomatoes in half and then into Mix the cheddar with the chicken. Separate 1/3 from Serve the empanada with the salad. Of which: sugars (g) 19,5 3,2 half moons. Cut the avocado into dices and drain the roll of puff pastry per person and transfer to Fibre (g) 10 2 the corn. Finely chop the coriander, including a baking sheet lined with baking paper. Place the Fact: Did you know that tomatoes offer a lot of Protein (g) 35 6 stalks. In a salad bowl, mix a dressing of the extra chicken mixture on one side of each piece of pastry health benefits? They are rich in vitamin A, C, E and Salt (g) 1,9 0,3 virgin olive oil, white balsamic vinegar, pepper and fold the other side of the pastry over it so that lycopene. Lycopene is an antioxidant that protects Allergens: and salt. Mix the tomatoes, corn, mixed lettuce you get a rectangular empanada. Gently press the our cells against harmful effects. The riper the and with the dressing. Garnish with the edges together with a fork. Cook the empanada in 1) Grains containing gluten 7) Milk/lactose coriander tomato, the more lycopene! May contain traces of: 21) Milk/lactose diced avocado. the oven for 10 – 15 minutes, or until brown. 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 45 | 2020 Scrambled eggs with avocado and an organic white roll with rye sourdough 1X 25 min.

Breakfast box Good morning

Scrambled eggs with avocado 1 and an organic white roll with rye sourdough

Banana pancakes 2 with cinnamon and honey Multi-grain rusks with peanut butter, banana and 3 coconut Equipment Bowl, whisk, frying pan 1. Preheat the oven to 200 degrees. Heat the sourdough roll in the Ingredients for 1 breakfast oven for 8 minutes. 2p Organic white roll with rye sourdough (pcs) 2. In the meantime, halve the avocado, remove the seed and cut 2 1) 6) 11) 17) 21) 22) 27) into slices. Avocado (pcs) ½ 3. Whisk the with a fork or a whisk and season with salt and Free-range egg* (pcs) 3) 4 eggs pepper. Melt half of the butter in a frying pan, pour in the egg Salt and pepper to taste mixture and stir fry into scrambled eggs. Not included Butter (tbsp) 1 4. Cut open the roll, spread the inside with the leftover butter and * in de koelkast bewaren divide the scrambled eggs and the avocado over the roll. Season to Nutritive value taste with salt and pepper. Per portion Per 100g Energy (kJ/kcal) 2663 /637 907 /217 Total fat (g) (g) 30 10 Of which: saturated (g) 8,7 3,0 Carbohydrates (g) 63 22 Of which: sugar (g) 0,9 0,3 Fibres (g) 4 1 Protein (g) 27 9 Salt (g) 1,6 0,5 Allergens: 1) Grains containing gluten 3) Eggs 6) Soy 11) Sesame seed May contain traces of: Eggs Milk/lactose Nuts We would like to hear what you think. Feel free to contact us via our website or via 17) 21) 22) Lupin our social media channels. 27) WEEK 45 | 2020 Banana pancakes Multi-grain rusks with cinnamon and honey with peanut butter, banana and coconut 2X 10 min. 2X 10 min.

Equipment Equipment Bowl, frying pan, whisk 1. Puree the bananas with a fork in a bowl. - 1. Transfer the multi-grain rusks to plates and Ingredients for 1 breakfast Ingredients for 1 breakfast spread with the peanut butter. 2p 2. Add the eggs, half of the linseed and a pinch of 2p Banana (pcs) 2 salt and mix the whole into a batter with a fork. Multi-grain rusks (pcs) 1) 3) 6) 7) 11) 13) 4 2. Cut the banana into slices and divide over the Free-range egg* (pcs) 3) 4 Peanut butter (pcs) 5) 21) 22) 2 rusks with peaut butter 3. Heat 1/4 of the butter in a frying pan and fry 1/4 of Linseed (g) 19) 22) 25) 30 Banana (pcs) 2 the batter into a small pancake until brown on 3. Garnish the rusks with the grated coconut Juice orange (pcs) 6 Grated coconut (g) 19) 22) 25) 10 both sides. Repeat this with the rest of the batter. Honey (jar) 1 Not included Ground cinnamon (tsp) 1 4. Meanwhile, juice the oranges. * in de koelkast bewaren Salt to taste Nutritive value Not included 5. Transfer the pancakes to plates, pour the honey Per portion Per 100g over it and sprinkle with the cinnamon and Butter (tbsp) 2 Energy (kJ/kcal) 1151 /275 743 /177 * in de koelkast bewaren remaining linseed. Serve with the orange juice. Total fat (g) (g) 13 8 Of which: saturated (g) 5,2 3,3 Nutritive value Carbohydrates (g) 30 20 Per portion Per 100g Of which: sugar (g) 21,8 14,1 Fibres (g) 4 3 Energy (kJ/kcal) 2261 /541 522 /125 Protein (g) 7 4 Total fat (g) (g) 25 6 Salt (g) 0,1 0,1 Of which: saturated (g) 8,1 1,9 Carbohydrates (g) 52 12 Allergens: Of which: sugar (g) 43,1 10,0 1) Grains containing gluten 3) Eggs 5) Peanuts 6) Soy 7) Milk/ Fibres (g) 11 3 Protein (g) 20 5 lactose 11) Sesame seed 13) Lupin Salt (g) 0,4 0,1 May contain traces of: 19) Peanuts 21) Milk/lactose 22) Nuts 25) Sesame seed Allergens: 3) Eggs May contain traces of: 19) Peanuts 22) Nuts 25) Sesame seed Pancake pie with caramelized apple and cinnamon

BAKING Preparation time: 60 min.

Wheat pancake Free-range egg Semi-skimmed Whipping cream Ground Crème fraîche Apple mix milk cinnamon

Cupboard items Butter and sugar 1. Make the pancakes • Add 250 g pancake mix, the milk, 2 tbsp sugar and the egg to a large bowl. Use a whisk or (hand) mixer to mix into a smooth batter. • Heat 1/2 tbsp butter in a small frying pan on medium-high heat. Pour 1 soup ladle full or batter into the pan (Tip). Fry the pancake for about 2 minutes per side, until brown. • Repeat until you have used all of the batter. Add new butter to the pan after each 2 pancakes. Tip: Make sure your panakes are not too large: this will allow you to stack them higher.

2. Prepare the stuffing • Pour the whipping cream in a high bowl. Use a whisk or (hand) mixer to mix into a firm whipped cream. • In a small bowl, mix the crème fraîche with 2 tbsp sugar. Add the crème fraîche to the whipped cream and carefully mix. Keep in the refrigerator. • In another small bowl, mix 1 tsp cinnamon with 3 tbsp sugar. 3. Caramelize the apple • Cut the apple into dices. • Heat 1 tbsp butter in the same frying pan on medium-high heat. Add the apple, 1 tsp cinnamon and 1 tbsp sugar to the frying pan. Mix well and fry for 6 - 8 minutes, or until the apple is soft. 4. Make the pie • Use 6 or 7 fully cooled pancakes to make the pie. • Transfer 1 pancake to a serving dish and spread with a layer of the cream mixture. Then sprinkle with some of the cinnamon sugar. Top with another pancake and repeat until you have used all of the pancakes. • End with a layer of the cream mixture and divide the fried apple on top. • Cut the pie into pieces.

Equipment Nutritive value

2x small bowl, frying pan, large bowl, high bowl, whisk or Per piece (hand) mixer, large plate or serving dish Energy (kJ/kcal) 703 / 168 Ingredients Total fat (g) 12 ± 10 pieces Of which: saturated (g) 6,8 Wheat pancake mix (g) 1) 22) 250 Carbohydrates (g) 13 Free-range egg* (pcs) 3) 1 Of which: sugars (g) 12,2 Semi-skimmed milk* (ml) 7) 450 Fibre (g) 0 Whipping cream* (ml) 7) 200 Protein (g) 3 Ground cinnamon (tsp) 2 Salt (g) 0,1 Crème fraîche* (g) 7) 100 Allergens: Apple (pcs) 1 1) Grains containing gluten 3) Eggs 7) Milk/lactose Not included May contain traces of: 22) Nuts Butter (tbsp) 1 Sugar (tbsp) 8 * keep in the refrigerator Week 45 | 2020