Homemade Chicken Nuggets

Homemade chicken nuggets Panko breadcrumbs are larger with oven fries and tomato–cucumber salad than regular breadcrumbs: this gives them an extra crunchiness after frying. Family Total time: 45 min. (based on 2 servings)

Semi–starchy potatoes Sour cream

Paprika Chicken fillet strips

Tomato Fresh chives

Cucumber Panko

Sweet–spicy chili sauce

Cupboard items Olive oil, mustard, extra virgin olive oil, white balsamic vinegar, 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 2x Bowl, frying pan, kitchen paper, salad bowl, deep plate, baking sheet lined with baking paper Ingredients for 1 – 6 servings 1p 2p 3p 4p 5p 6p Semi–starchy 250 500 750 1000 1250 1500 Make the fries Marinate the chicken Make the salad potatoes (g) Sour cream* (g) 7) 50 100 150 200 250 300 Preheat the oven to 220 degrees (Tip). Peel the In a bowl, mix half of the sour cream, 1/3 packet Cut the tomato into wedges and finely chop the Paprika (packet) ⅓ ⅔ 1 1⅓ 1⅔ 2 potatoes or wash them thoroughly and cut them paprika per person, 1 tsp mustard per person, chives. Halve the cucumber lengthwise and cut Chicken fillet strips* into 1/2 – 1 cm thick fries. In a bowl, mix the fries with salt and pepper. Cut the chicken fillet strips into into half slices. In a salad bowl, mix the tomato, 100 200 300 400 500 600 (g) 1/2 tbsp olive oil, salt and pepper. Then transfer the equally sized 3 cm pieces and mix the chicken with cucumber, chives and the remaining sour cream Tomato (pcs) 1 2 3 4 5 6 fries to a baking sheet lined with baking paper and the sour cream sauce. with per person: 1/2 tbsp extra virgin olive oil and Fresh chives* (g) 5 10 15 20 25 30 roast in the oven for 30 – 40 minutes. Turn when 1 tsp white balsamic vinegar. Season to taste with Cucumber* (pcs) ⅓ ⅔ 1 1⅓ 1⅔ 1.99 halfway done. salt and pepper. Panko (g) 1) 12½ 25 37½ 50 62½ 75 Sweet–spicy chili 35 70 105 140 175 210 Tip: You can also mix the fries with the olive oil, salt Fact: Cucumbers consist of mainly water, but also sauce (g) and pepper on the baking sheet, if you want to save contain important vitamins and minerals. They Not included yourself the extra dishes. hydrate and provide you with essential nutrients. Olive oil (tbps) ½ 1 1½ 2 2½ 3 Mustard (tsp) 1 2 3 4 5 6 Extra virgin olive oil ½ 1 1½ 2 2½ 3 (tbsp) White balsamic 1 2 3 4 5 6 vinegar (tsp) 4 5 6 Sunflower oil (tbsp) 5 10 15 20 25 30 Salt & pepper to taste * keep in the refrigerator Nutritive value Per serving Per 100g Energy (kJ/kcal) 3630 /868 531 /127 Total fat (g) 49 7 Of which: saturated (g) 9,7 1,4 Carbohydrates (g) 71 10 Bread the chicken Fry the chicken nuggets Serve Of which: sugars (g) 14,4 2,1 Check on the oven fries. Transfer the panko to a Prepare a plate with kitchen paper to drain the oil Serve the chicken nuggets with Fibre (g) 8 1 deep plate with salt and pepper. Dip the diced from the chicken after frying. Heat 5 tbsp sunflower the tomato–cucumber salad, the sweet–spicy chili Protein (g) 31 5 chicken fillet through the panko; make sure they oil per person in a frying pan on medium–high heat. sauce and the homemade oven fries. Salt (g) 1,3 0,2 are completely covered. Make sure the oil is nice and hot and fry the chicken for 2 – 3 minutes per side. The chicken is done when Enjoy! Allergens: it has a golden–brown crust. 1) Grains containing gluten 7) Milk/lactose

*Decide which meal you will be cooking first by checking the expiration date of the fresh ingredients in your box. Contact We would like to hear what you think. Feel free to contact us via our website or via our social media channels.

WEEK 1 | 2020 F

Oregano is essential in every Italian Flatbread pizzas with mushrooms herb mix and is also known as the with buffalo mozzarella, bell pepper and oregano pizza herb. Did you know that its flavor gets more intense when you dry it? Quick & easy Vegetarian Total time: 25 min. (based on 2 servings)

Garlic clove Mushrooms

Yellow bell pepper Buffalo mozzarella

Passata Paprika

White flatbread Dried oregano

Grated matured cheese

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 Bowl, frying pan, baking sheet lined with baking paper Ingredients for 1 – 6 servings 1p 2p 3p 4p 5p 6p Garlic clove (pcs) ½ 1 1½ 2 2½ 3 Prepare Cut and tear Fry the mushrooms Mushrooms* (g) 125 250 375 500 625 750 Preheat the oven to 200 degrees. Press or mince Cut the into thin slices and cut the Heat the olive oil in a frying pan on high heat and fry Yellow bell pepper* mushrooms ½ 1 1½ 2 2½ 3 (pcs) the garlic. yellow bell pepper into thin strips. Tear the buffalo the mushrooms for 3 – 4 minutes. Buffalo mozzarella* mozzarella into small pieces. 65 125 190 250 315 375 (g) 7) Fact: Did you know that mushrooms are a source Passata (g) 100 200 300 400 500 600 of vitamin B2? This vitamin helps keeping a stable Paprika (tsp) 1 2 3 4 5 6 energy level and helps preventing infections. It is White flatbread 2 4 6 8 10 12 especially important for vegans and vegetarians to (pcs) 1) keep an eye on the vitamin B2 intake. Dried oregano (tsp) 1 2 3 4 5 6 Grated matured 25 50 75 100 125 150 cheese* (g) 7) Not included Olive oil (tbps) ½ 1 1½ 2 2½ 3 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) 3073 /735 593 /142 Total fat (g) 29 6 Of which: saturated (g) 15,3 3,0 Carbohydrates (g) 83 16 Of which: sugars (g) 8,2 1,6 Fibre (g) 8 2 Protein (g) 31 6 Top the pizzas In the oven Serve Salt (g) 1,6 0,3 In the meantime, transfer the passata, the garlic, Heat the flatbread pizzas in the oven, on a baking Transfer the flatbread pizzas to plates and drizzle Allergens: paprika, salt and pepper to a bowl and mix well. sheet lined with baking paper, for 7 – 8 minutes with extra virgin olive oil to taste. 1) Grains containing gluten 7) Milk/lactose Spread this tomato sauce onto the flatbread. (Tip). After you take the pizza from the oven, Top with the mushrooms and bell pepper. immediately garnish it with the buffalo mozzarella Enjoy! Sprinkle with the dried oregano and grated and allow that to melt briefly. matured cheese. Tip: Do not all of the pizzas fit into the oven at the same time? Top the next batch of flatbread *Decide which meal you will be cooking first by checking the expiration date of the fresh ingredients in your box. when the previous ones are in the oven, this way you will prevent the bottom of the pizza from Contact becoming soggy. We would like to hear what you think. Feel free to contact us via our website or via our social media channels.

WEEK 1 | 2020 E Want to give your homemade Lamb burger on Turkish bread tzatziki extra body and flavor and with tzatziki and couscous salad do you have some extra time? Drain the yogurt in a tea towel. Quick & easy Total time: 20 min. (based on 2 servings)

Turkish bread Whole grain couscous

Spiced minced lamb Tomato

Red onion Fresh flat leaf parsley & mint

Garlic clove Cucumber

Full–fat yogurt

Cupboard items Vegetable stock, olive oil, red wine vinegar, extra virgin 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 Pan with a lid, frying pan, salad bowl, grater, large bowl Ingredients for 1–6 servings 1p 2p 3p 4p 5p 6p Turkish bread (pcs) 1) 17) 20) 21) 22) 25) 1 2 3 4 5 6 27) Prepare the couscous Make the lamb burger Whole grain couscous (g) 1) 45 85 130 170 215 255 Spiced minced lamb* (g) 100 200 300 400 500 600 • Preheat the oven to 180 degrees and heat the Turkish bread for • Separate and knead the minced lamb into 1 burger per person. Tomato (pcs) ½ 1 1½ 2 2½ 3 3 – 6 minutes. Make sure to flatten each burger as much as possible, so it will fit Red onion (pcs) ½ 1 1½ 2 2½ 3 • Boil 80 ml stock per person in a pan with a lid for the couscous (Tip). into the bread nicely. Fresh flat leaf parsley & mint* (g) 5 10 15 20 25 30 • Add the couscous and allow to soak for 10 minutes. • Heat 1/2 tbsp olive oil per person in a frying pan on Garlic clove (pcs) 1 1 2 2 3 3 medium–high heat. • Then separate the couscous with a fork and set aside, without the Cucumber* (pcs) ½ 1 1½ 2 2½ 3 lid. The couscous may cool. • Fry the lamb burgers for 3 – 4 minutes per side. Full–fat yogurt* (g) 50 100 150 200 250 300 7) 19) 22) • Cut the tomato into dices and chop the onion. Roughly chop the Not included Tip: You might have received more couscous than necessary for this mint leaves and the flat leaf parsley. Vegetable stock (ml) 80 160 240 320 400 480 recipe. Weigh 45 g couscous per person. You can use the remaining Olive oil (tbsp) ½ 1 1½ 2 2½ 3 couscous the next day, in a lunch salad for example. Tip: You will add the raw onion to the couscous salad. Not a fan of raw Red wine vinegar (tbsp) ½ 1 1½ 2 2½ 3 onion? Fry the onion together with the burger. Extra virgin olive oil (tbsp) ½ 1 1½ 2 2½ 3 Salt & pepper to taste * keep in the refrigerator Nutritive Value 3 4 Per serving Per 100g Energy (kJ/kcal) 3611 /863 564 /135 Total fat (g) 43 7 Of which: saturated (g) 16,0 2,5 Carbohydrates (g) 86 13 Of which: sugars (g) 10,4 1,6 Fibre (g) 6 1 Protein (g) 31 5 Salt (g) 3,3 0,5 Make the tzatziki Serve Allergens: 1) Grains containing gluten 7) Milk/lactose • In the meantime, press or mince the garlic. • In a large bowl, make a dressing of per person: 1/2 tbsp red May contain traces of: 17) Eggs 19) Peanuts 20) Soy • Cut the cucumber in half lengthwise and remove the seeds. wine vinegar and 1/2 tbsp extra virgin olive oil. Season with salt 21) Milk/lactose 22) Nuts 25) Sesame seed 27) Lupin and pepper. • Cut half of the cucumber into dices and grate the remaining half with a coarse grater. • Add the couscous, cucumber, diced tomato, chopped onion and fresh herbs to the dressing and mix well. • In a salad bowl, mix the yogurt, garlic and grated cucumber. Season with salt and pepper. • Cut open the Turkish bread and top with the lamb burger and a *Decide which meal you will be cooking first by checking the expiration date of the spoonful of tzatziki. fresh ingredients in your box. • Serve with the couscous salad and the remaining tzatziki. 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 1 | 2020 E Salad with German steak and pesto dressing The German steak is of superior quality. Fry it briefly for a medium with pearl couscous and fried portobello to rare burger. You can even enjoy it raw, as a steak tartare. Quick & easy Family Total time: 20 min. (based on 2 servings)

Pearl couscous Garlic clove

Portobello Tomato

Green pesto German steak

Rocket lettuce

Cupboard items Vegetable stock cube, olive oil, extra virgin olive oil, black balsamic 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, 2x frying pan, small bowl, salad bowl Ingredients for 1–6 servings 1p 2p 3p 4p 5p 6p Pearl couscous (g) 1) 85 170 250 335 420 505 Garlic clove (pcs) ½ 1 1½ 2 2½ 3 Cut the vegetables Fry and mix Portobello* (pcs) 1 2 3 4 5 6 • Boil 300 ml water per person in a pan with a lid and crumble the • Heat the olive oil in a frying pan on medium–high heat. Tomato (pcs) 1 2 3 4 5 6 stock cube over it. Green pesto* (g) 7) 8) 25 50 75 100 125 150 • Add the garlic, portobello, salt and pepper and stir fry for 5 – 6 German steak* (pcs) 1 2 3 4 5 6 • Cook the pearl couscous for 12 minutes, covered with the lid. Then minutes until golden brown. Rocket lettuce* (g) 40 80 120 160 200 240 drain, stir to separate the couscous and allow to steam dry without • In a small bowl, mix a dressing of the green pesto, extra virgin Not included the lid. olive oil and black balsamic vinegar. Season to taste with salt Vegetable stock cube (pcs) ½ 1 1½ 2 2½ 3 • Press or mince the garlic. Cut the portobello into slices and the and pepper. Olive oil (tbsp) ½ 1 1½ 2 2½ 3 tomato into wedges. Extra virgin olive oil (tbsp) 1 2 3 4 5 6 Tip: Are you watching your salt intake? Use 1/4 stock cube per person Black balsamic vinegar (tsp) 1 2 3 4 5 6 or use low–salt stock. 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) 3657 /874 773 /185 Total fat (g) 47 10 Of which: saturated (g) 11,2 2,4 Carbohydrates (g) 67 14 Of which: sugars (g) 6,5 1,4 Fibre (g) 7 1 Protein (g) 41 9 Salt (g) 4,5 0,9 Allergens: 1) Grains containing gluten 7) Milk/lactose 8) Nuts Fry the German steak Serve • Heat the butter in another frying pan on medium–high heat and • Transfer the pearl couscous to plates. fry the German steak for 2 – 4 minutes per side. Sprinkle with salt • Top with the portobello and German steak. and pepper. • Garnish with the remaining pesto dressing. • In the meantime, mix the tomato, rocket lettuce and half of the pesto dressing in a salad bowl. Enjoy! • Then add the pearl couscous and mix well. *Decide which meal you will be cooking first by checking the expiration date of the fresh ingredients in your box. Contact We would like to hear what you think. Feel free to contact us via our website or via our social media channels.

WEEK 1 | 2020 A Spicy risotto with celery stalks and courgette Any leftover celery stalks? Why not try the American snack ants with buffalo mozzarella and basil on a log: celery stalks with peanut butter and raisins! Family Balanced Vegetarian Total time: 40 min. (based on 2 servings)

Red onion Garlic clove

Celery stalks Red chili pepper

Courgette Fresh basil

Risotto rice Buffalo mozzarella

Grated Italian cheese

Cupboard items Vegetable stock, butter, 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 Wok or sauté pan Ingredients for 1 – 6 servings 1p 2p 3p 4p 5p 6p Red onion (pcs) ½ 1 1½ 2 2½ 3 Garlic clove (pcs) 1 2 3 4 5 6 Cut the vegetables Fry Finish the risotto Celery stalks* 1½ 3 4½ 6 7½ 9 (pcs) 9) Chop the red onion and press or mince the garlic. Heat the butter in a wok or sauté pan and add the As soon as the stock has been absorbed, add Red chili pepper* Cut the celery stalks in half lengthwise and cut red onion, garlic and celery stalks and fry for another 1/3 of the stock and allow the risotto to ¼ ½ ¾ 1 1¼ 1½ (pcs) into dices. Remove the seeds from the red chili 5 minutes on medium–high heat. Add the chili absorb again. Then add the courgette and the rest Courgette* (pcs) ½ 1 1½ 2 2½ 3 pepper (Tip) and finely chop the red pepper. Cut pepper and risotto rice and stir fry for 1 minute on of the stock. The risotto is cooked as soon as the Fresh basil* (g) 2½ 5 7½ 10 12½ 15 the courgette into 2 cm dices. Strip the basil leaves low heat. Take the basil stems from the stock and grains are soft on the outside, but still have a little Risotto rice (g) 75 150 225 300 375 450 from the stems. Save the stems and finely chop the add 1/3 of the stock to the pan with risotto. Allow the bit of a bite on the inside. This will take about Buffalo mozzarella* leaves. Prepare the stock with the basil stems and rice to slowly absorb the stock. Regularly stir. 20 – 25 minutes. Add some extra water if the risotto 65 125 180 250 305 375 (g) 7) save the chopped leaves for later. becomes dry too quickly (Tip). Grated Italian 10 20 30 40 50 60 Fact: Celery stalks are full of vitamin A and C cheese* (g) 7) Tip: Momentarily, the red chili peppers are a bit and calcium. It is tasty in risotto, or as a snack, Tip: The amount of liquid that is needed to cook Not included spicier than usual. Don‘t add all of the pepper at accompanied with a dipping sauce. the risotto strongly depends on the size of your Vegetable stock (ml) 300 600 900 1200 1500 1800 once, but bit by bit, and keep tasting in between. pan. Taste regularly and add more water or stock Butter (tbsp) ½ 1 1½ 2 2½ 3 if necessary. Salt & pepper to taste * keep in the refrigerator

Nutritive value 4 5 6 Per serving Per 100g Energy (kJ/kcal) 2510 /600 317 /76 Total fat (g) 24 3 Of which: saturated (g) 15,6 2,0 Carbohydrates (g) 71 9 Of which: sugars (g) 4,2 0,5 Fibre (g) 4 0 Protein (g) 22 3 Salt (g) 4,0 0,5 Tear the mozzarella Season Serve Allergens: In the meantime, tear the buffalo mozzarella into Take the pan with risotto from the heat. Mix the Transfer the risotto to plates and garnish with the 7) Milk/lactose 9) Celery bite–sized pieces. mozzarella and half of the basil leaves with the remaining basil and the grated Italian cheese. risotto. Optionally, season with salt and pepper. Fact: The 2 cheeses in this recipe do not only add Enjoy! protein, but also calcium. Together with 300 g vegetables, the amount of calcium in this meal is 50% of the RDI. Among other things, calcium is essential for strong bones and teeth. *Decide which meal you will be cooking first by checking the expiration date of the fresh ingredients in your box. Contact We would like to hear what you think. Feel free to contact us via our website or via our social media channels.

WEEK 1 | 2020 F

Sweet potato soup with white cheese This dish is inspired by locro de papa, a thick soup from Ecuador with cashew topping, courgette and a ciabatta with as main ingredients: potato (papa) and cheese. Vegetarian Total time: 35 min. (based on 2 servings)

Garlic clove Onion

Sweet potato Starchy potatoes

Courgette Ground cumin seed

Paprika Fresh coriander

White cheese Whole grain ciabatta

Chopped cashew nuts

Cupboard items Vegetable stock, 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 Frying pan, stock pot with a lid, hand blender Ingredients for 1 – 6 servings 1p 2p 3p 4p 5p 6p Garlic clove (pcs) ½ 1 1½ 2 2½ 3 Onion (pcs) ½ 1 1½ 2 2½ 3 Cut Cook the soup Prepare the garnishings Sweet potato (g) 100 200 300 400 500 600 Prepare the stock and preheat the oven to Heat half of the olive oil in a stock pot with a lid and In the meantime, roughly chop the fresh coriander Starchy potatoes (g) 125 250 375 500 625 750 210 degrees. Press or mince the garlic and chop the fry the garlic and onion for 1 minute on and cut the white cheese into dices. Heat the Courgette* (pcs) ½ 1 1½ 2 2½ 3 onion. Weigh the needed amount of sweet potato. medium–high heat. Add the ground cumin and whole grain ciabatta in the oven for 6 – 8 minutes. Ground cumin seed ⅓ ⅔ 1 1⅓ 1⅔ 2 Peel the and and cut into halfway. Then add the stock, the Roughly chop the . (packet) potatoes sweet potatoes paprika potatoes chopped cashew nuts 2 cm dices. Cut the into 1/2 cm dices. and , bring to a boil and reduce the Paprika (packet) ⅓ ⅔ 1 1⅓ 1⅔ 2 courgette sweet potatoes heat to medium–low. Cover the pan with a lid and Fresh coriander* (g) 2½ 5 7½ 10 12½ 15 allow to simmer for 15 minutes. White cheese* (g) 7) 50 100 150 200 250 300 Tip: Are you watching your salt intake? Use 1/2 stock Whole grain cube per person for 350 ml water and use half of the ciabatta (pcs) 1) 6) 1 2 3 4 5 6 white cheese. You can use the remaining cheese the 7) 17) 22) 25) 27) next day, in a salad for example. Chopped cashew 10 20 30 40 50 60 nuts (g) 8) 19) 25) Not included Vegetable stock (ml) 350 700 1050 1400 1750 2100 Olive oil (tbsp) 1 2 3 4 5 6 Black balsamic 1 2 3 4 5 6 vinegar (tsp) 4 5 6 Salt & pepper to taste * keep in the refrigerator Nutritive value Per serving Per 100g Energy (kJ/kcal) 3232 /773 337 /81 Total fat (g) 32 3 Of which: saturated (g) 10,4 1,1 Carbohydrates (g) 90 9 Of which: sugars (g) 13,4 1,4 Fry the courgette Puree the soup Serve Fibre (g) 11 1 In the meantime, heat the remaining olive oil Puree the soup, using a hand blender. Optionally, Transfer the soup to deep plates and garnish with Protein (g) 25 3 in a frying pan and fry the diced courgette for add some extra water if you want to dilute the soup the white cheese, chopped cashew nuts, fried Salt (g) 6,2 0,6 6 – 8 minutes on medium–high heat, or until brown a little bit. Add the black balsamic vinegar and courgette and coriander. Serve with the ciabatta. and cooked. Season with salt and pepper. season the soup with salt and pepper. Allergens: Fact: Did you know that this dish is rich in fibre, 1) Grains containing gluten 6) Soy 7) Milk/lactose 8) Nuts May contain traces of: 17) Eggs 19) Peanuts 22) Nuts vitamin C and iron? This is largely due to the 25) Sesame seed 27) Lupin potatoes and vegetables.

*Decide which meal you will be cooking first by checking the expiration date of the fresh ingredients in your box. 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 1 | 2020 F

Refreshing baby potato salad with tuna and capers This Skipjack tuna by Fish Tales is caught with a fishing rod and line, which causes with white cheese, green beans and fresh dill minimum bycatch. Because of this, it deserves the MSC hallmark for sustainable fishing. Quick & easy Total time: 20 min. (based on 2 servings)

Green beans Baby potatoes

Tomato Tuna in olive oil

Fresh dill & chives Shallot

Mayonnaise Capers

White cheese

Cupboard items 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 a lid, salad bowl Ingredients for 1–6 servings 1p 2p 3p 4p 5p 6p Green beans* (g) 75 150 225 300 375 450 Baby potatoes (g) 250 500 750 1000 1250 1500 Prepare Cook Tomato (pcs) 1 2 3 4 5 6 • Boil ample water with a pinch of salt in a pan with a lid for the baby • Cook the baby potatoes for 12 – 15 minutes in the pan with Tuna in olive oil (can) 4) 1 1 2 2 3 3 potatoes and the green beans. boiling water. Fresh dill & chives* (g) 5 10 15 20 25 30 Shallot (pcs) ½ 1 1½ 2 2½ 3 • Wash the baby potatoes and cut them in half. Cut any large ones • Add the green beans for the final 5 minutes. Then drain and allow Mayonnaise* (g) 3) 10) 19) 22) 25 50 75 100 125 150 into quarters. to steam dry without the lid. Capers* (g) 10 20 30 40 50 60 • Trim the ends off thegreen beans and cut the beans into 3 equally • In the meantime, drain the oil from the can of tuna and save the oil. White cheese* (g) 7) 25 50 75 100 125 150 sized pieces. • Cut the tomato into wedges. Finely chop the dill and chives. Chop Not included the shallot. Fact: Green beans are rich in vitamins and minerals, like potassium, White wine vinegar (tsp) 1 2 3 4 5 6 which contributes to a healthy blood pressure. Green beans are also Salt & pepper to taste rich in and iron and folic acid, for an energetic feeling * keep in the refrigerator Nutritive Value

Per serving Per 100g Energy (kJ/kcal) 2688 /643 474 /113 Total fat (g) 33 6 3 4 Of which: saturated (g) 6,8 1,2 Carbohydrates (g) 58 10 Of which: sugars (g) 7,7 1,4 Fibre (g) 9 2 Protein (g) 22 4 Salt (g) 2,1 0,4 Allergens: 3) Eggs 4) Fish 7) Milk/lactose 10) Mustard May contain traces of: 19) Peanuts 22) Nuts Mix Serve • In a salad bowl, mix half of the fresh herbs, the shallot, capers, • Transfer the baby potato salad to plates. tuna, 1 tsp white wine vinegar per person, salt and pepper. • Crumble the white cheese over the salad and garnish with the • Mix the baby potatoes, green beans, tomato and mayonnaise remaining chives and dill. with the tuna in the salad bowl. • Add some of the saved oil from the tuna to taste. Enjoy!

WEEK 1 | 2020 C Penne in eggplant–cream sauce True or false? The Italian name for eggplant described this vegetable with semi–dried tomatoes, pecorino and fresh basil (which is technically a fruit) as an unhealthy apple. Quick & easy Family Vegetarian Total time: 20 min. (based on 2 servings)

Eggplant Onion

Garlic clvoe Semi–dried tomato mix

Penne Paprika

Whipping cream Fresh basil

Rocket lettuce Grated pecorino

Cupboard items Olive oil, vegetable stock, black balsamic vinegar, flour, 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, sauté pan Ingredients for 1–6 servings 1p 2p 3p 4p 5p 6p Eggplant* (pcs) ½ 1 1½ 2 2½ 3 Onion (pcs) ½ 1 1½ 2 2½ 3 Prepare Fry the eggplant Garlic clove (pcs) ½ 1 1½ 2 2½ 3 • Boil ample water with a pinch of salt in a pan with a lid for • Cook the penne for 10 – 12 minutes. Then drain and allow to steam Semi–dried tomato mix* (g) 35 60 90 120 150 180 the penne. dry without the lid. Penne (g) 1) 20) 90 180 270 360 450 540 Paprika (packet) ⅓ ⅔ 1 1⅓ 1⅔ 2 • Prepare the stock. • Mix the diced eggplant with 1/2 tbsp flour per person. Whippig cream* (ml) 7) 50 100 150 200 250 300 • Cut the eggplant into 1 – 2 cm dices. Chop the onion. • Heat 1 tbsp olive oil per person in a frying pan on Fresh basil* (g) 5 10 15 20 25 30 • Press or mince the garlic. Roughly chop the semi–dried tomatoes. medium–high heat. Rocket lettuce* (g) 40 60 80 100 140 160 • Fry the eggplant for 8 – 10 minutes until brown all around. Grated pecorino* (g) 7) 25 50 75 100 125 150 Not included Tip: This dish is rich in calories. Are you watching your calorie intake? Olive oil (tbsp) 1½ 3 4½ 6 7½ 9 Cook 70 g penne per person and use half of the pecorino. You can use Vegetable stock (ml) 60 120 180 240 300 360 the remaining penne and pecorino the next day, in a salad for example. Black balsamic vinegar (tbsp) ½ 1 1½ 2 2½ 3 Flour (tbsp) ½ 1 1½ 2 2½ 3 Salt & pepper to taste * keep in the refrigerator Nutritive Value 3 4

Per serving Per 100g Energy (kJ/kcal) 3895 /931 804 /192 Total fat (g) 55 11 Of which: saturated (g) 18,8 3,9 Carbohydrates (g) 80 16 Of which: sugars (g) 11,9 2,5 Fibre (g) 9 2 Protein (g) 24 5 Salt (g) 2,1 0,4 Make the sauce Serve Allergens: • In the meantime, heat 1/2 tbsp olive oil per person in a sauté pan on • Cut the basil into strips and divide the rocket lettuce among Grains containing gluten Milk/lactose 1) 7) medium–high heat. deep plates. May contain traces of: 20) Soy • Fry the onion, garlic and semi–dried tomatoes for 3 – 4 minutes. • Add the penne, half of the pecorino, half of the basil and the • Add the paprika and fry for another minute. eggplant to the cream sauce. Season with salt and pepper. • Deglaze with 1/2 tbsp black balsamic vinegar per person and • Divide the pasta among the plates with rocket lettuce. the stock. • Finish with the leftoverpecorino and garnish with the remaining *Decide which meal you will be cooking first by checking the expiration date of the • Add the whipping cream and cook gently for 4 – 5 minutes. fresh basil. fresh ingredients in your box. Contact Fact: Did you know that the amount of rocket lettuce in this dish Answer: True. Melanzana is a combination of mela (apple) and contains more iron, vitamin A and calcium than 100 g of lots of We would like to hear what you think. Feel free to contact us via our website or via our other vegetables? social media channels. insana (unhealthy). It was seen as an unhealthy fruit, because it is not very tasty when eaten raw. WEEK 1 | 2020 Enjoy! C

Noodles with minced chicken in Asian–style sauce Do you know why, technically with courgette and bell pepper speaking, the cashew is not a nut?

Quick & easy Balanced Total time: 20 min. (based on 2 servings)

Garlic clove Fresh ginger

Red chili pepper Courgette

Bell pepper Minced chicken with Indonesian spices

Sweet Asian sauce Soy sauce

Noodles Chopped cashew nuts

Cupboard items Sunflower 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.

Per serving Per 100g Energy (kJ/kcal) 2448 /585 508 /121 3 4 Total fat (g) 22 5 Of which: saturated (g) 4,3 0,9 Carbohydrates (g) 63 13 Of which: sugars (g) 15,4 3,2 Fibre (g) 5 1 Protein (g) 33 7 Salt (g) 4,2 0,9 Allergens: 1) Grains containing gluten 6) Soy 8) Nuts May contain traces of: 19) Peanuts 25) Sesame seed Cook the noodles Serve • In the meantime, cook the noodles for 3 – 4 minutes in the pan with • Transfer the dish to plates and garnish with the chopped boiling water, covered with the lid. Stir regularly so the noodles cashew nuts. separate properly. Fact: Did you know that cashew nuts are rich in iron and zinc? These • Then drain and add the noodles to the wok or sauté pan. two minerals have important functions: zinc supports the immune • Mix the noodles, vegetables and minced chicken well and heat for system and iron is important for your energy level. another minute on high heat. *Decide which meal you will be cooking first by checking the expiration date of the Enjoy! fresh ingredients in your box.

Contact Answer: cashew nuts do not grow inside a fruit, but We would like to hear what you think. Feel free to contact us via our website or via our on the outside of a fruit: the cashew apple. social media channels.

WEEK 1 | 2020 E Endive mash with fried halloumi The secret to perfectly fried halloumi is timing: fry the halloumi right before with apple salad and honey–mustard dressing serving. Also, don‘t fry it too long: less frying time is better. Quick & easy Vegetarian Total time: 25 min. (based on 2 servings)

Onion Potatoes

Apple Chopped walnuts

Raisins Cut endive

Halloumi

Cupboard items Black balsamic vinegar, mustard, honey, olive oil, vegetable stock cube, butter, milk, 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, salad bowl, potato masher Ingredients for 1–6 servings 1p 2p 3p 4p 5p 6p Onion (pcs) ½ 1 1½ 2 2½ 3 Potatoes (g) 300 600 900 1200 1500 1800 Cook the potatoes Make the salad Apple* (pcs) ½ 1 1½ 2 2½ 3 • Boil ample water with a pinch of salt in a large pan with a lid for the • Remove the core from the apple and cut the apple into dices. Chopped walnuts (g) 8) 19) 25) 10 20 30 40 50 60 potatoes. Crumble 1/4 stock cube per person over the pan. Raisins (g) 19) 22) 25) 8 15 22 30 37 45 • In a salad bowl, mix a dressing of per person: 1/2 tbsp black balsamic Cut endive* (g) 23) 150 300 450 600 750 900 • Chop the onion. Peel or thoroughly wash the potatoes and cut vinegar, 1/2 tbsp honey, 1/2 tsp mustard, pepper and salt. Halloumi* (pcs) 7) ½ 1 1½ 2 2½ 3 them into large pieces (Tip). • Mix half of the apple, all of the chopped walnuts, the raisins and Not included • Cook the potatoes for 12 – 15 minutes, covered with the lid. the saved raw endive with the dressing in the salad bowl. Black balsamic vinegar (tbsp) ½ 1 1½ 2 2½ 3 • For the final minute, add the majority of the endive. Save a small Mustard (tsp) 1 2 3 4 5 6 handful of raw endive per person for the next step. Honey (tbsp) ½ 1 1½ 2 2½ 3 Olive oil (tbsp) ½ 1 1½ 2 2½ 3 Tip: Are you watching your calorie intake? Use half of the halloumi and Vegetable stock cube (pcs) ¼ ½ ¾ 1 1¼ 1½ 200 g potatoes per person. You can use the remaining halloumi the next Butter (tsp) 1 2 3 4 5 6 day, in a lunch salad for example. Milk a splash Salt & pepper to taste * keep in the refrigerator Nutritive Value 3 4

Per serving Per 100g Energy (kJ/kcal) 3782 /904 523 /125 Total fat (g) 43 6 Of which: saturated (g) 18,4 2,5 Carbohydrates (g) 88 12 Of which: sugars (g) 29,5 4,1 Fibre (g) 12 2 Protein (g) 34 5 Salt (g) 3,8 0,5 Fry the halloumi Make the mash Allergens: • Cut the halloumi into 1/2 cm thick slices. • Drain the potatoes and mash into a puree, using a potato masher. 7) Milk/lactose 8) Nuts May contain traces of: 19) Peanuts 22) Nuts 23) Celery 25) Sesame seed • Heat 1/4 tbsp olive oil per person in a frying pan on medium–high • Add a splash of milk, 1/2 tsp mustard and a little bit of butter to make heat and fry the onion for 2 minutes. Then take from the pan and it smooth and creamy. set aside. • Mix the endive, fried onion and remaining apple with the mash • In the same pan, heat another 1/4 tbsp olive oil per person on and season with salt and pepper. medium–high heat and fry the halloumi for 2 – 3 minutes per side. • Transfer the mash to plates and serve with the halloumi and *Decide which meal you will be cooking first by checking the expiration date of the Season with salt and pepper. the salad. fresh ingredients in your box. Contact Fact: Did you know that endive is low in calories, but rich in vitamins and minerals? Take vitamin K for example, which plays a role in the We would like to hear what you think. Feel free to contact us via our website or via our production of strong bones. social media channels.

WEEK 1 | 2020 Enjoy! F

Mini tortillas with vegetarian chicken The vegetarian chicken strips are made of wheat grains. They have a with little gem, avocado and lime fibrous structure and contain loads of iron and vitamin B12. Quick & easy Vegetarian Total time: 20 min. (based on 2 servings)

Bell pepper Red onion

Mexican spices Vegetarian chicken strips

Tomato Mini tortillas

Avocado Little gem

Lime

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 Small bowl, aluminum foil, sauté pan Ingredients for 1–6 servings 1p 2p 3p 4p 5p 6p Bell pepper* (pcs) ½ 1 1½ 2 2½ 3 Red onion (pcs) ½ 1 1½ 2 2½ 3 Fry Add the tomato Mexican spices (tsp) 1½ 3 4½ 6 7½ 9 • Preheat the oven to 200 degrees (Tip). • In the meantime, cut the tomato into dices. Vegetarian chicken strips* (g) 1) 3) 6) 80 160 240 320 400 480 Tomato (pcs) 1 2 3 4 5 6 • Cut the bell pepper into dices and chop the red onion. • Add the tomato to the sauté pan and heat for 2 minutes. Mini tortillas (pcs) 1) 3 6 9 12 15 18 • Heat 1/2 tbsp olive oil per person in a sauté pan and fry the Mexican • Wrap the tortillas in aluminium foil, altogether, and transfer to the Avocado (pcs) ½ 1 1½ 2 2½ 3 spices for 1 minute. oven. Heat the tortillas for about 3 minutes. Little gem* (head) ½ 1 1½ 2 2½ 3 • Add the red onion and vegetarian chicken strips to the pan and Lime (pcs) ¼ ½ ¾ 1 1¼ 1½ fry for 3 minutes on high heat. Not included • Then add the bell pepper and fry for another 3 minutes on Olive oil (tbsp) ½ 1 1½ 2 2½ 3 medium–high heat. Salt & pepper to taste * keep in the refrigerator Tip: You can also briefly heat the tortillas in the microwave, or enjoy them cold. Nutritive Value

Per serving Per 100g Energy (kJ/kcal) 2860 /684 543 /130 Total fat (g) 33 6 3 4 Of which: saturated (g) 4,0 0,8 Carbohydrates (g) 63 12 Of which: sugars (g) 11,6 2,2 Fibre (g) 10 2 Protein (g) 29 6 Salt (g) 2,3 0,4 Allergens: 1) Grains containing gluten 3) Eggs 6) Soy

Mash the avocado Serve • In the meantime, cut the avocado in half and remove the seed • Top the tortillas with the little gem, followed by the vegetarian and peel. chicken strips and vegetables. • In a small bowl, mash the avocado and season with salt • Garnish with a spoonful of mashed avocado. and pepper. • Squeeze some lime juice over the tortilla to taste. • Cut the little gem into strips and cut the lime into wedges. Enjoy! Fact: Did you know that avocadoes have a positive effect on your *Decide which meal you will be cooking first by checking the expiration date of the fresh ingredients in your box. cholesterol level? This is due to the healthy (plant–based) unsaturated fats. These help keeping your heart and blood vessels healthy. Contact We would like to hear what you think. Feel free to contact us via our website or via our social media channels.

WEEK 1 | 2020 F Indian lentil stew Buffalo yogurt gives the sauce more body and a more intense with spinach salad and a refreshing buffalo yogurt sauce flavor, which fits perfectly with the flavors of this Balanced Vegetarian Indian stew. Total time: 35 min. (based on 2 servings)

Sweet potato Garlic clove

Red onion Fresh ginger

Ground cumin Yellow mustard seed

Ground turmeric Spinach

Plum tomato Fresh flat leaf parsley & coriander

Lentils Naan bread

Buffalo yogurt Lemon

Cupboard items Vegetable stock, butter, extra virgin olive oil, white wine 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, sieve, sauté pan with a lid, 2x small bowl Ingredients for 1 – 6 servings 1p 2p 3p 4p 5p 6p Sweet potato (g) 100 150 250 350 400 500 Prepare Fry the spices Fry Garlic clove (pcs) 1 2 3 4 5 6 Preheat the oven to 200 degrees. Prepare the stock. Add the dry spices to a sauté pan with a lid and fry Add the diced sweet potato to the sauté pan and Red onion (pcs) ½ 1 1½ 2 2½ 3 Peel the sweet potato and cut into 1 – 2 cm dices. for 1 – 2 minutes, or until fragrant. Then add the fry for another 1 – 2 minutes, covered with the lid. Fresh ginger* (cm) 1 2 3 4 5 6 Press or mince the garlic. Chop the red onion and butter and allow to melt. Add the red onion, ginger Then add the stock and allow to simmer on low Ground cumin seed 1 2 3 4 5 6 (tsp) grate or finely chop the ginger. In a small bowl, and 3/4 of the garlic. Fry for another 2 – 3 minutes. heat for 15 minutes, covered with the lid. Take the Yellow mustard seed mix the ground cumin seed, mustard seed, and lid off the pan for the final 5 minutes so the stew can ½ 1 1½ 2 2½ 3 (tsp) 10) ground turmeric. reduce a little bit. Optionally, cook it a bit longer in Ground turmeric (tsp) ½ 1 1½ 2 2½ 3 case the stew is still too moist. Spinach* (g) 23) 50 100 150 200 250 300 Plum tomato (pcs) 1½ 3 4½ 6 7½ 9 Fresh flat leaf parsley & 5 10 15 20 25 30 coriander* (g) Lentils (pack) ½ 1 1½ 2 2½ 3 Naan bread (pcs) 1) 7) ½ 1 1½ 2 2½ 3 Buffalo yogurt* (g) 7) 50 100 150 200 250 300 Lemon (pcs) ¼ ½ ¾ 1 1¼ 1½ Not included Vegetable stock (ml) 200 400 600 800 1000 1200 4 5 6 Butter (tbsp) ¾ 1½ 2¼ 3 3¾ 4½ Extra virgin olive oil ¼ ½ ¾ 1 1¼ 1½ (tbsp) White wine vinegar ½ 1 1½ 2 2½ 3 (tsp) Salt & pepper to taste * keep in the refrigerator Nutritive value Per serving Per 100g Make the salad Finish the lentil stew Serve Energy (kJ/kcal) 2586 /618 333 /80 Meanwhile, tear or cut the spinach into small Add the remaining spinach and lentils to the sauté Transfer the stew to plates. Serve the salad on Total fat (g) 24 3 pieces. In a salad bowl, make a dressing of the pan. Stir well and allow the spinach to shrink. the side. Serve the naan bread on the plate with Of which: saturated (g) 9,7 1,3 extra virgin olive oil and white wine vinegar. Season Simmer for another 3 – 5 minutes on low heat. the stew. Garnish with the lemon wedges and the Carbohydrates (g) 75 10 with salt and pepper. Cut the plum tomatoes into Meanwhile, heat the naan bread in the oven for remaining fresh herbs. Put the yogurt sauce on the Of which: sugars (g) 16,1 2,1 quarters. Mix them with half of the spinach and the 2 – 3 minutes. In a small bowl, mix the remaining the table so everyone can add it to taste. Fibre (g) 13 2 dressing. Roughly chop the flat leaf parsley and garlic and half of the fresh herbs with the buffalo Protein (g) 19 2 coriander. Drain the lentils in a sieve. yogurt. Season with salt and pepper. Cut the lemon Enjoy! Salt (g) 3,2 0,4 into wedges (Tip). Fact: Of all legumes, lentils contain the most Allergens: iron and are rich in potassium. Potassium helps Tip: For variation, try mixing 1 tsp lemon juice or 1) Grains containing gluten 7) Milk/lactose 10) Mustard May contain traces of: 23) Celery maintaining a healthy blood pressure. Spinach also lemon zest per person with the buffalo yogurt sauce. contains loads of potassium and iron. This will give the sauce a refreshing acidity.

WEEK 1 | 2020 F

Quick pasta with minced meat and tomato tapenade You will prepare this dish in no time, partly due to the with cherry tomatoes, bell pepper and grated Italian cheese quick–cook fusilli, which will be done in only 3 minutes! Super quick Total time: 15 min. (based on 2 servings)

Red cherry tomatoes Onion

Garlic clove Mixed minced meat with Italian herbs

Bell pepper strips Canned cherry tomatoes

Quick–cook fusilli Tomato tapenade

Fresh basil Grated Italian cheese

Cupboard items Olive oil, black balsamic 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 a lid, large sauté pan with a lid Ingredients for 1–6 servings 1p 2p 3p 4p 5p 6p Red cherry tomatoes (g) 63 125 188 250 313 375 Onion (pcs) ½ 1 1½ 2 2½ 3 Prepare Make the tomato sauce Garlic clove (pcs) ½ 1 1½ 2 2½ 3 • Boil ample water with a pinch of salt in a pan with a lid for the • Heat 1/2 tbsp olive oil per person in a large sauté pan with a lid on Mixed minced meat with Italian herbs* (g) 100 200 300 400 500 600 fusilli (Tip). medium–high heat. Bell pepper strips* (g) 50 100 150 200 250 300 Canned cherry tomatoes (can) ½ 1 1½ 2 2½ 3 • Cut the red cherry tomatoes in half. • Stir fry the minced meat, bell pepper strips, garlic and onion for Quick–cook fusilli* (g) 1) 20) 90 180 270 360 450 540 • Chop the onion and press or mince the garlic. 2 – 3 minutes. Tomato tapenade* (g) 35 70 100 140 170 210 • Add the cut cherry tomatoes and fry for 1 – 2 minutes. Tip: Are you watching your calorie intake? Cook 70 g fusilli per person Fresh basil* (g) 3 5 8 10 13 15 • Deglaze with 1/2 tbsp black balsamic vinegar per person and the and use half of the cheese. You can use the remaining ingredients to Grated Italian cheese* (g) 7) 15 30 45 60 75 90 canned cherry tomatoes. make a salad the next day. Not included • Mix well and allow the sauce to cook gently for 6 – 8 minutes on Olive oil (tbsp) ½ 1 1½ 2 2½ 3 medium heat. Black balsamic 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) 3885 /929 628 /150 Total fat (g) 41 7 Of which: saturated (g) 13,2 2,1 Carbohydrates (g) 89 14 Of which: sugars (g) 19,1 3,1 Fibre (g) 10 2 Protein (g) 43 7 Salt (g) 1,5 0,3 Allergens: 1) Grains containing gluten 7) Milk/lactose Cook the fusilli Serve May contain traces of: 20) Soy • Cook the quick–cook fusilli in the pan with boiling water for 2 – 3 • Transfer the pasta to plates. minutes. Then drain and allow to steam dry without the lid. • Garnish with the fresh basil and the grated Italian cheese. • Finely chop the fresh basil. • Stir the tomato tapenade into the sauce and season with salt Enjoy! and pepper. • Add the fusilli to the tomato sauce and mix well. *Decide which meal you will be cooking first by checking the expiration date of the fresh ingredients in your box. Contact We would like to hear what you think. Feel free to contact us via our website or via our social media channels.

WEEK 1 | 2020 Refreshing tabbouleh with chicken gyros F Little gem is the little sibling of and fresh herbs romaine lettuce. Its slightly sweeter flavor and small size make it perfect served in little gem for refreshing bites: you could even eat it without cutlery. Family Balanced Total time: 30 min. (based on 2 servings)

Bulgur Onion

Chicken gyros Ground cumin seed

Plum tomato Lemon

Fresh curly Little gem parsley & mint

Cupboard items Vegetable stock, 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, frying pan, salad bowl Ingredients for 1 – 6 servings 1p 2p 3p 4p 5p 6p Bulgur (g) 1) 85 170 250 335 420 505 Onion (pcs) ½ 1 1½ 2 2½ 3 Cook the bulgur Fry the gyros Cut and juice Chicken gyros* (g) 110 220 330 440 550 660 Prepare the stock in a pan with a lid for the bulgur. In the meantime, finely chop the onion. Heat the In the meantime, cut the plum tomato into dices. Ground cumin seed ½ 1 1½ 2 2½ 3 (packet) Once the stock is boiling, add the bulgur and cook olive oil in a frying pan and fry the chicken gyros Juice the lemon and finely chop the curly parsley Plum tomato (pcs) 1 2 3 4 5 6 for 10 – 12 minutes on low heat, covered with the for 2 minutes on high heat, until brown all around. and mint. lid. Stir regularly and separate the with a Then add the and and fry Lemon (pcs) ¼ ½ ¾ 1 1¼ 1½ bulgur onion ground cumin fork once it is cooked. for 5 – 6 minutes on medium–low heat. Fresh curly parsley 5 10 15 20 25 30 & mint* (g) Little gem* (head) 1 2 3 4 5 6 Fact: The bulgur and the 200 g vegetables Not included make this a fibre–rich meal. It will provide you Vegetable stock (ml) 175 350 500 675 850 1025 with half of the RDI of fibre, which contributes to Olive oil (tbsp) 1 1 2 2 3 3 healthy intestines. Extra virgin olive oil to taste Salt & pepper to taste * keep in the refrigerator Nutritive value Per serving Per 100g 4 5 6 Energy (kJ/kcal) 2500 /598 396 /95 Total fat (g) 19 3 Of which: saturated (g) 4,1 0,7 Carbohydrates (g) 63 10 Of which: sugars (g) 5,5 0,9 Fibre (g) 15 2 Protein (g) 35 5 Salt (g) 2,4 0,4

Allergens: Cut the little gem Mix the tabbouleh Serve 1) Grains containing gluten Separate 3 leaves from the little gem per person In a salad bowl, mix the bulgur with the tomato, Put 3 leaves of little gem per person on a plate. and set aside. Finely chop the remaining little gem. curly parsley, mint, chopped little gem, 1 tsp Divide the tabbouleh with chicken gyros among the lemon juice per person and extra virgin olive oil to little gem leaves and serve the remaining tabbouleh taste. Mix the chicken gyros with the tabbouleh. on the side. Season with salt and pepper. Enjoy!

WEEK 1 | 2020 F

Feel like having the double amount of Naan pizza with 4 cheeses pizzas? Cut open the naan bread and top both halves with the sauce and with white cauliflower sauce and a rocke salad cheeses. They don‘t need as much oven time in this case. Vegetarian Total time: 35 min. (based on 2 servings)

Cauliflower Onion

Herb cream cheese Naan bread

Rocket and Danablu lamb’s lettuce

Provolone flakes Grated matured cheese

Tomato

Cupboard items Extra virgin olive oil, white wine vinegar, mustard, honey, 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, salad bowl, hand blender, deep bowl, baking sheet lined with baking paper Ingredients for 1 – 6 servings 1p 2p 3p 4p 5p 6p Cauliflower* (g) 100 200 300 400 500 600 Prepare Cook the cauliflower Make the dressing Onion (pcs) ½ 1 1½ 2 2½ 3 Boil ample water in a pan with a lid for the Cook the for 10 – 12 minutes, until soft In the meantime, take a salad bowl and make a Herb cream cheese* cauliflower 25 50 75 100 125 150 (g) 7) cauliflower. Cut the cauliflower into small florets and cooked. Then drain and save a little bit of the dressing of per person: 1/2 tbsp extra virgin olive oil, Naan bread (pcs) and cut the stem into dices. Cut half of the onion cooking liquid. 1/2 tbsp white wine vinegar, 1 tsp honey and 1/2 tsp 1 2 3 4 5 6 1) 7) into half rings and finely mince the remaining honey. Season with salt and pepper and mix in the Rocket and lamb’s onion. Preheat the oven to 200 degrees. minced onion. 20 40 60 80 100 120 lettuce* (g) Danablu* (g) 7) 25 50 75 100 125 150 Fact: Cauliflower is rich in calcium for strong Provolone flakes* 15 25 40 50 65 75 bones and teeth, vitamin C for the immune system, (g) 7) potassium for a healthy blood pressure and fibres Grated matured 25 50 75 100 125 150 cheese* (g) 7) for well–functioning intestines. Tomato (pcs) ½ 1 1½ 2 2½ 3 Not included Extra virgin olive oil ½ 1 1½ 2 2½ 3 (tbsp) White wine vinegar ½ 1 1½ 2 2½ 3 (tbsp) Mustard (tsp) ½ 1 1½ 2 2½ 3 4 5 6 Honey (tsp) 1 2 3 4 5 6 Salt & pepper to taste * keep in the refrigerator Nutritive value Per serving Per 100g Energy (kJ/kcal) 3358 /803 747 /179 Total fat (g) 43 9 Of which: saturated (g) 19,5 4,3 Make the sauce Top the pizzas Serve Carbohydrates (g) 72 16 Transfer the cauliflower and herb cream cheese Transfer the naan bread to a baking sheet lined Cut the tomato into wedges and mix with the Of which: sugars (g) 15,5 3,5 to a high bowl. Use a hand blender to puree into with baking paper. Spread the cauliflower sauce dressing, together with the rocket and lamb’s Fibre (g) 8 2 a smooth and thick sauce. Optionally, dilute the onto the naan bread. Cut the Danablu into small lettuce. Separate some of the rocket lettuce and Protein (g) 29 6 sauce a little bit with some of the saved cooking dices. Then top the naan bread with the half top the naan pizzas with it. Cut the naan pizzas into Salt (g) 2,8 0,6 liquid. Make sure the sauce is not too thin, or else onion rings, the Danablu, provolone and the pieces and transfer to plates. Serve with the salad. Allergens: the naan pizzas will become too moist. Season the matured cheese. Heat the pizzas in the oven for 1) Grains containing gluten 7) Milk/lactose sauce with salt and pepper. 8 – 10 minutes. Enjoy!

WEEK 1 | 2020 F

Panko breadcrumbs are larger and Crunchy boomstammetjes with rosemary more flaky than regular breadcrumbs. with snow peas, carrot and potato puree Mixed with rosemary they will give your boomstammetjes an irresistible crunchiness! Family Total time: 45 min. (based on 2 servings)

Minced pork Free–range egg

Panko Grated aged cheese

Semi–starchy potatoes Carrot

Dried rosemay Snow peas

Cupboard items Butter, olive oil, white balsamic vinegar, milk, 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 Baking dish, small bowl, large bowl, 2x frying pan, 2x pan with a lid, potato masher, deep plate Ingredients for 1 – 6 servings 1p 2p 3p 4p 5p 6p Minced pork* (g) 100 200 300 400 500 600 Mix the minced meat Prepare the carrot Make the boomstammetjes Free–range egg* 1 1 2 2 3 3 (pcs) 3) Preheat the oven to 180 degrees. Mix the minced In 2 pans with lids, boil ample water for the Transfer the remaining panko to a deep plate Panko (g) 1) 25 50 75 100 125 150 pork in a large bowl with half an egg yolk per potatoes and carrot. Peel the potatoes or wash and transfer the dried rosemary to a small bowl. Grated aged person, half of the panko and the grated cheese. them thoroughly and cut into large pieces. Remove Push one side of each boomstammetje into the 15 25 40 50 65 75 cheese* (g) 7) Season with salt and pepper. Mix into a firm mass the green leaves from the carrot, but leave a little dried rosemary and then roll the boomstammetje Semi–starchy and separate it into 2 cylinder–shaped meatballs bit at the carrot top. Then peel the carrot. through the panko. Heat ¼ tbsp butter per person 250 500 750 1000 1250 1500 potatoes (g) (boomstammetjes) per person. Keep in the in a frying pan on medium–high heat and fry the Carrot* (bunch) ¼ ½ ¾ 1 1¼ 1½ refrigerator until use. Fact: Carrots are loaded with vitamin A: good boomstammetjes for 2 – 3 minutes until brown Dried rosemary (tsp) 1½ 3 4½ 6 7½ 9 for growth, healthy skin, hair and nails and well– all around. Then transfer the boomstammetjes Snow peas* (g) 50 100 150 200 250 300 functioning eyes and immune system. to a baking dish and cook them in the oven for Not included 12 – 16 minutes. Butter (tbsp) ¾ 1½ 2¼ 3 3¾ 4½ Olive oil (tbsp) ½ 1 1½ 2 2½ 3 White balsamic ½ 1 1½ 2 2½ 3 vinegar (tbsp) Mustard (tsp) 1 2 3 4 5 6 Milk a splash Salt & pepper to taste 4 5 6 * keep in the refrigerator Nutritive value Per serving Per 100g Energy (kJ/kcal) 3874 /926 577 /138 Total fat (g) 48 7 Of which: saturated (g) 19,0 2,8 Carbohydrates (g) 83 12 Of which: sugars (g) 12,0 1,8 Cook Fry the vegetables Serve Fibre (g) 12 2 Protein (g) 35 5 In the meantime, cook the potatoes for Heat ½ tbsp olive oil per person in a frying pan on Transfer the boomstammetjes and puree to plates. Salt (g) 2,8 0,4 12 – 15 minutes in one of the pans with boiling medium–high heat. Add the carrot and snow peas Serve with the snow peas and carrot. water. Then drain and leave to steam dry without and fry for 1 minute. Deglaze with ½ tbsp white Allergens: the lid. Cook the carrot with a pinch of salt for balsamic vinegar per person and season with salt Enjoy! 1) Grains containing gluten 3) Eggs 7) Milk/lactose 6 – 8 minutes in the other pan with boiling water. and pepper. Mash the potatoes into a puree. Add Add the snow peas to the carrot for the final 1/2 tbsp butter per person and a splash of milk to 4 minutes and cook together. Then drain, rinse make it creamy. Then add 1 tsp mustard and season under cold water and leave to steam dry without with salt and pepper. *Decide which meal you will be cooking first by checking the the lid. expiration date of the fresh ingredients in your box. Contact We would like to hear what you think. Feel free to contact us via our website or via our social media channels.

WEEK 1 | 2020 F

The fresh ravioli in this recipe is Black salsify ravioli with parsnip–cream sauce prepared with lots of love by the with fried leek and mushroom pesto Pastafabriek. They use specially ground flour from Italy and a stuffing of black salsify. Vegetarian Total time: 30 min. (based on 2 servings)

Garlic clove Shallot

Parsnip Leek

Single cream Mushroom pesto

Grated Italian cheese Ravioli with black salsify

Cupboard items Butter, white wine vinegar, 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 Pan with a lid, kitchen paper, saucepan, skimmer, sauté pan, peeler or cheese slicer Ingredients for 1 – 6 servings 1p 2p 3p 4p 5p 6p Garlic clove (pcs) ½ 1 1½ 2 2½ 3 Prepare Cook the parsnip Fry the leek Shallot (pcs) ½ 1 1½ 2 2½ 3 Boil ample water with a pinch of salt in a pan with a Heat 1/2 tbsp butter per person in a sauté pan on Heat 3 tbsp sunflower oil per person in a saucepan Parsnip* (g) 100 200 300 400 500 600 lid for the ravioli. Press or mince the garlic and chop medium–high heat. Fry the garlic and shallot for on medium–high heat. Make sure the oil is nice and Leek* (pcs) ½ 1 1½ 2 2½ 3 the shallot. Peel the parsnip and cut into very thin 1 – 2 minutes. Add the parsnip slices and fry for hot, then deep fry the leek for 4 – 5 minutes, or until Single cream (ml) 7) 75 150 225 300 375 450 slices, using a peeler of cheese slicer. Halve the leek 4 – 5 minutes. it starts to brown. Take the leek from the pan with a Mushroom pesto* 20 40 60 80 100 120 (g) 7) 8) lengthwise, cut it into 5 cm pieces and then cut it skimmer and drain the oil from the leek on a sheet Grated Italian into thin strips lengthwise. of kitchen paper. 15 25 40 50 65 75 cheese* (g) 7) Ravioli with black Fact: Did you know that this dish contains almost Tip: Having dinner with more than 2? Fry the leek in salsify* (g) 1) 3) 140 280 420 560 700 840 50% of the RDI of fibre? This is largely due to the 2 batches. 7) 10) parsnip. Fibres give you a satisfied feeling after a Not included meal and are good for your intestines, cholesterol Butter (tbsp) ½ 1 1½ 2 2½ 3 level, immune system and a lot more! White wine vinegar ½ 1 1½ 2 2½ 3 (tbsp) Sunflower oil (tbsp) 3 6 9 12 15 18 Salt & pepper to taste * keep in the refrigerator 4 5 6 Nutritive value Per serving Per 100g Energy (kJ/kcal) 3793 /907 722 /173 Total fat (g) 58 11 Of which: saturated (g) 22,3 4,2 Carbohydrates (g) 66 13 Of which: sugars (g) 16,1 3,1 Fibre (g) 12 2 Protein (g) 25 5 Make the sauce Cook the ravioli Serve Salt (g) 1,4 0,3 Deglaze the parsnip with 1/2 tbsp white wine vinegar In the meantime, cook the ravioli for 4 – 6 minutes. Transfer the parsnip–cream sauce to plates and per person. Reduce the heat, add the single cream Then drain and allow to steam dry without the lid.: serve with the ravioli on top. Garnish with the Allergens: and 2 tbsp water per person. Allow to reduce for fried leek. 1) Grains containing gluten 3) Eggs 4 – 5 minutes and season with salt and pepper. Then 7) Milk/lactose 8) Nuts 10) Mustard stir in the mushroom pesto and grated Italian Enjoy! cheese. Keep warm on low heat until serving (Tip).

Tip: Has the sauce reduced too much? Add a little *Decide which meal you will be cooking first by checking the expiration date of the fresh ingredients in your box. bit of the cooking liquid from the ravioli to dilute it a little bit. Contact We would like to hear what you think. Feel free to contact us via our website or via our social media channels.

WEEK 1 | 2020 C Paella with large shrimps and chicken thigh Paella is originally from the Spanish area of Valencia. Do you know what with chorizo, fresh green peas and a mixed salad the name of this dish means in Valencian dialect? a) frying pan b) yellow rice or c) stew Premium Total time: 40 min. (based on 2 servings)

Garlic clove Onion

Carrot Red bell pepper

Smoked paprika Ground turmeric

Risotto rice Tomato paste

Fresh flat leaf parsley Lemon

Meslcun Chicken thigh strips with Mediterranean herbs

Plum tomato Large shrimps

Chorizo Green peas Cupboard items Vegetable stock, olive oil, black balsamic vinegar, white wine 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 Frying pan, kitchen paper, salad bowl, wok or large sauté pan with a lid Ingredients for 1 – 6 servings 1p 2p 3p 4p 5p 6p Garlic clove (pcs) 1 2 3 4 5 6 Cut Fry Cook the rice Onion (pcs) ½ 1 1½ 2 2½ 3 Prepare the stock. Press or mince the garlic and Heat half of the olive oil in a large sauté pan or wok Add the tomato paste and stir fry for 1 minute. Carrot* (g) 50 100 150 200 250 300 chop the onion. Cut the carrot into small 1 cm with a lid on medium heat. Add the garlic, onion, Then add the risotto rice and 200 ml stock Red bell pepper* (pcs) ½ 1 1½ 2 2½ 3 dives. Cut the red bell pepper into strips. carrot and per person: 1 tsp ground turmeric and per person and bring to a boil (you will use the Smoked paprika (tsp) 1 2 3 4 5 6 1 tsp smoked paprika. Fry for 3 minutes. Then add remaining stock later). Allow the rice to cook Ground turmeric (tsp) 1 2 3 4 5 6 the red bell pepper and fry for 2 minutes. gently for 20 – 25 minutes, covered with the lid. Risotto rice (g) 75 150 225 300 375 450 Regularly stir. Tomato paste (cup) ½ 1 1½ 2 2½ 3 Fresh flat leaf parsley* 5 10 15 20 25 30 (g) Lemon (pcs) ½ 1 1½ 2 2½ 3 Mesclun* (g) 40 60 90 120 150 180 Chicken thigh strips with Mediterranean 50 100 150 200 250 300 herbs* (g0 Plum tomato (pcs) 1 2 3 4 5 6 Large shrimps* (g) 2) 65 130 195 260 325 390 Chorizo* (g) 7) 50 75 100 150 175 225 Green peas* (g) 23) 25 50 75 100 125 150 4 5 6 Not included Vegetable stock (ml) 250 500 750 1000 1250 1500 Olive oil (tbsp) 1 2 3 4 5 6 Black balsamic 1 2 3 4 5 6 vinegar (tsp) Salt & pepper to taste * keep in the refrigerator Nutritive value Per serving Per 100g Fry Mix Serve Energy (kJ/kcal) 3383 /809 385 /92 Roughly chop the parsley and cut the lemon and Take the lid off the sauté pan and stir in the 1 tsp Transfer the paella to plates and squeeze some Total fat (g) 32 4 tomato into wedges. In a salad bowl, mix the white wine vinegar per person, the remaining lemon juice over it. Garnish with the remaining Of which: saturated (g) 8,0 0,9 mesclun and tomato with per person: 1 tsp black stock, the shrimps, chicken thigh strips (including parsley. Serve with the remaining lemon and Carbohydrates (g) 85 10 balsamic vinegar and 1 tsp extra virgin olive oil. Mix cooking grease) and green peas. Mix well and the salad. in 1/3 of the and season with salt and pepper. heat for another 3 minutes, or until the Of which: sugars (g) 18,3 2,1 parsley shrimps Pat dry the with kitchen paper. Heat the and are cooked. Season to taste with salt Fibre (g) 11 1 shrimps chicken Enjoy! remaining olive oil in a frying pan on high heat and and pepper. Protein (g) 38 4 fry the chicken thigh strips, chorizo and shrimps Salt (g) 5,3 0,6 for 3 minutes (Tip). Answer: a) Frying pan Allergens: 2) Shellfish 7) Milk/lactose Tip: The shrimps and chicken thigh don‘t have to be May contain traces of: 23) Celery completely cooked yet, because they will cook some more in the paella.

WEEK 1 | 2020 F

Veal shoulder is a piece of meat with a long Fresh pappardelle with veal shoulder ragu tendon: a tough band of tissue. When you cook it, it turns transparent, which resembles with bacon, mushrooms and a refreshing salad a confit citrus peel: succade. Hence the Dutch name for this piece of meat: sukade. Premium Total time: 30 min. (based on 2 servings)

Red onion Red cherry tomatoes

Garlic clove Fresh sage & basil

Cut mixed mushrooms Diced bacon

Veal shoulder Canned cherry tomatoes

Whipping cream Fresh pappardelle

Mixed lettuce Parmigiano reggiano

Cupboard items Butter, extra virgin olive oil, mustard, 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 Pan with a lid, salad bowl, grater, sauté pan with a lid Ingredients for 1 – 6 servings 1p 2p 3p 4p 5p 6p Red onion (pcs) ½ 1 1½ 2 2½ 3 Prepare Fry Make the ragu Red cherry 125 250 375 500 625 750 tomatoes (g) Chop the red onion. Cut the cherry tomatoes in Heat 1/2 tbsp butter per person in a sauté pan with a Add the veal shoulder to the sauté pan as well, Garlic clove (pcs) ½ 1 1½ 2 2½ 3 half and press or mince the garlic. Finely chop the lid on medium–high heat. Fry the garlic, sage, diced together with the canned cherry tomatoes and the Fresh sage and fresh sage. Roughly chop the mixed mushrooms. bacon and half of the red onion for 2 – 3 minutes, whipping cream. Mix well, cover with the lid and 5 10 15 20 25 30 basil* (g) with a generous amount of salt and pepper. Add half allow to stew gently for 15 – 20 minutes on medium Cut mixed of the cherry tomatoes and all of the mushrooms heat. Take the lid off the pan after 5 minutes. Stir 90 175 265 350 440 525 mushrooms* (g) and fry for another 2 – 3 minutes. regularly and season with salt and pepper (Tip). Diced bacon* (g) 25 50 75 100 125 150 Veal shoulder* (g) 60 120 180 240 300 360 Tip: Is the sauce still to runny? Allow it to reduce a Canned cherry ½ 1 1½ 2 2½ 3 little bit longer. tomatoes (can) Whipping cream* 50 100 150 200 250 300 (ml) 7) Fresh pappardelle* 125 250 375 500 625 750 (g) 1) 3) Spinach, rocket and 40 80 120 160 200 240 red chard mix* (g) Parmigiano 25 50 75 100 125 150 reggiano* (g) 7) 4 5 6 Not included Butter (tbsp) ½ 1 1½ 2 2½ 3 Extra virgin olive oil 1 2 3 4 5 6 (tbsp) Mustard (tsp) 1 2 3 4 5 6 White balsamic ½ 1 1½ 2 2½ 3 vinegar (tbsp) Salt & pepper to taste * keep in the refrigerator Cook the pappardelle Make the salad Serve Nutritive value Boil ample water with a pinch of salt in a pan with a In a salad bowl, make a dressing of per person: Optionally, season the ragu sauce with salt and Per serving Per 100g lid for the pappardelle (Tip). Cook the pappardelle 1 tbsp extra virgin olive oil, 1 tsp mustard, 1/2 tbsp pepper. Transfer the pappardelle to deep plates Energy (kJ/kcal) 4508 /1078 546 /131 for 5 – 6 minutes, covered with the lid. Then drain white balsamic vinegar and the remaining red and top with the ragu. Serve with the salad. Grate Total fat (g) 57 7 and leave to steam dry without the lid. Optionally, onion. Season with salt and pepper. Mix the the parmigiano reggiano over the plates. Of which: saturated (g) 25,3 3,1 add a drizzle of extra virgin olive oil and mix so dressing with the remaining fresh cherry tomatoes, Carbohydrates (g) 90 11 the pappardelle does not stick. Stir the ragu to basil and mixed lettuce. Enjoy! Of which: sugars (g) 16,6 2,0 make the veal shoulder separate. Finely chop the Fibre (g) 11 1 basil leaves. Protein (g) 46 6 Salt (g) 2,1 0,3 Tip: Carefully separate the pappardelle before Allergens: adding the pasta to the pan with boiling water. 1) Grains containing gluten 3) Eggs 7) Milk/lactose This way the individual ribbons will not stick to each other.

WEEK 1 | 2020 E

Veal stew pie with red wine and mushrooms Spread the top of the puff pastry with a thin layer of whisked egg and with green beans, carrot and orange salad sprinkle with some pumpkin seeds. This way your pie will get a nice, shiny crust. Festive Total time: 60 min. (based on 2 servings)

Garlic clove Onion

Carrot Mushrooms

Red wine Veal stew

Bay leaf Organic spice cake

Puff pastry Starchy potatoes

Lamb’s lettuce Green beans

Orange Hazelnuts

Cupboard items Butter, mustard, 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 Baking dish, salad bowl, large pan with a lid, potato masher, serving bowl, frying pan, 2x pan with a lid Ingredients for 1 – 6 servings 1p 2p 3p 4p 5p 6p Garlic clove (pcs) ½ 1 1½ 2 2½ 3 Prepare Prepare the veal stew Cut Onion (pcs) ½ 1 1½ 2 2½ 3 • Preheat the oven to 200 degrees. • Heat ½ tbsp butter per person in a large pan • In the meantime, peel or thoroughly wash the Carrot* (g) 50 100 150 200 250 300 with a lid on medium–high heat. potatoes and cut into large pieces. Mushrooms* (g) 60 125 180 250 305 375 • Press or mince the garlic. Cut the onion into Red wine (ml) 12) 65 125 190 250 315 375 half rings. • Fry the garlic, onion and diced carrot 4 – • Trim the ends off thegreen beans. Peel the Veal stew* (g) 150 300 450 600 750 900 • Cut half of the carrot into small dices and cut 6 minutes. Add the mushrooms after 3 minutes. orange and cut the fruit into dices. Bay leaf (pcs) 1 1 1 2 2 3 the other half into long strips. • Deglaze with the red wine and add the veal • Heat a frying pan on high heat without oil and Organic spice cake • Cut the mushrooms into quarters. Finely chop stew. Mix well and add the bay leaf. roast the hazelnuts until they start to color. (pcs) 1) 17) 20) 21) 21) ½ 1 1½ 2 2½ 3 the hazelnuts. • Spread 1/2 tbsp mustard per person on one side Then take from the pan and set aside. 22) 25) 27) of the spiced cake and put it with the mustard– • Boil ample water in two pans with lids for the Puff pastry* (roll) 1) 21) ⅓ ⅔ 1 1⅓ 1⅔ 2 side down into the pan. green beans and the potatoes. Starchy potatoes (g) 200 400 600 800 1000 1200 Lamb’s lettuce* (g) 20 40 60 80 100 120 • Cover with the lid and cook for 10 – 15 minutes Green beans* (g) 100 200 300 400 500 600 on low heat. Orange (pcs) ½ 1 1½ 2 2½ 3 Hazelnuts (g) 8) 19) 25) 10 20 30 40 50 60 Not included Butter (tbsp) 1½ 3 4½ 6 7½ 9 4 5 6 Mustard (tsp) 2 4 6 8 10 12 Extra virgin olive oil ½ 1 1½ 2 2½ 3 (tbsp) White balsamic vinegar 1 2 3 4 5 6 (tsp) Salt & pepper to taste * keep in the refrigerator Nutritive value Per serving Per 100g In the oven Make the puree Serve Energy (kJ/kcal) 5054 /1208 582 /139 Total fat (g) 61 7 • Transfer the veal stew to a baking dish that is a • Cook the potatoes for 12 – 15 minutes in the • Right before serving, heat ½ tbsp butter Of which: saturated (g) 28,4 3,3 little bit smaller than the puff pastry. other pan, covered with the lid. Then drain and per person in the same frying pan on Carbohydrates (g) 104 12 • Divide the puff pastry over the baking dish, leave to steam dry without the lid. medium–high heat. Of which: sugars (g) 22,6 2,6 tuck in the edges and cut diagonal lines into • Use a potato masher to mash the potatoes into • Fry the beans, carrot strips and hazelnuts for Fibre (g) 15 2 the pastry. a puree. 1 – 2 minutes. Season with salt and pepper and Protein (g) 49 6 • Cook the pie in the oven for 15 – 20 minutes. • Add ½ tbsp butter per person and a splash of transfer to a (serving) bowl. Salt (g) 2,2 0,3 • Cook the green beans and the carrot strips in milk to make it creamy. Season with salt and • Serve the salad with the veal stew pie, the pepper. Keep warm on low heat until serving. potato puree and the carrot and beans with Allergens: one of the pans with boiling water for 8 – 10 hazelnuts. Don’t forget to take the bay leaf from 1) Grains containing gluten 8) Nuts minutes, with a pinch of salt. Then drain and • In a salad bowl, mix per person: ½ tbsp extra 12) Sulphur dioxide & sulphite leave to steam dry without the lid. virgin olive oil and 1 tsp white balsamic vinegar the stew! May contain traces of: 17) Eggs 19) Peanuts 20) Soy 21) Milk/ with the diced orange and the lamb’s lettuce. lactose 22) Nuts 25) Sesame seed 27) Lupin Enjoy!

WEEK 1 | 2020 E

German steak with pearl couscous salad The German steak is of superior quality. Fry it briefly for a medium to with fried portobello and pesto dressing rare burger. You can even enjoy it raw, as a steak tartare. Helloextra Quick & easy Total time: 20 min. (based on 2 servings)

Pearl couscous Garlic clove

Portobello Tomato

Green pesto German steak

Rocket lettuce

Equipment Pan with a lid, 2x frying pan, small bowl, salad bowl Ingredients for 1–6 servings 1p 2p 3p 4p 5p 6p Pearl couscous (g) 1) 85 170 250 335 420 505 Garlic clove (pcs) ½ 1 1½ 2 2½ 3 Cut the vegetables Fry and mix Portobello* (pcs) 1 2 3 4 5 6 • Boil 300 ml water per person in a pan with a lid and crumble the • Heat the olive oil in a frying pan on medium–high heat. Add the Tomato (pcs) 1 2 3 4 5 6 stock cube over it (Tip). garlic, portobello, salt and pepper and stir fry for 5 – 6 minutes Green pesto* (g) 7) 8) 25 50 75 100 125 150 until golden brown. German steak* (pcs) 2 4 6 8 10 12 • Cook the pearl couscous for 12 minutes, covered with the lid. Then Rocket lettuce* (g) 40 80 120 160 200 240 drain, stir to separate the couscous and set aside to steam dry, • In a small bowl, mix a dressing of the green pesto, extra virgin Not included without the lid. olive oil and black balsamic vinegar. Season to taste with salt and pepper. Vegetable stock cube (pcs) ½ 1 1½ 2 2½ 3 • Press or mince the garlic. Cut the portobello into slices and the Olive oil (tbsp) ½ 1 1½ 2 2½ 3 tomato into wedges. Extra virgin olive oil (tbsp) 1 2 3 4 5 6 Tip: Are you watching your salt intake? Use 1/4 stock cube per person Black balsamic vinegar (tsp) 1 2 3 4 5 6 or use low–salt stock. Butter (tbsp) 1 2 3 4 5 6 Salt & pepper to taste * keep in the refrigerator Nutritive Value Per serving Per 100g 3 4 Energy (kJ/kcal) 4544 /1086 783 /187 Total fat (g) 59 10 Of which: saturated (g) 17,1 3,0 Carbohydrates (g) 68 12 Of which: sugars (g) 6,7 1,2 Fibre (g) 7 1 Protein (g) 65 11 Salt (g) 5,9 1,0 Allergens: 1) Grains containing gluten 7) Milk/lactose 8) Nuts Fry the German steak Serve • Heat the butter in another frying pan on medium–high heat and • Transfer the pearl couscous salad to plates. fry the German steak for 2 – 4 minutes per side. Sprinkle with salt • Top with the portobello and German steak and garnish with the and pepper. remaining pesto dressing. • In the meantime, mix the tomato, rocket lettuce and half of the pesto dressing in a salad bowl. Add the pearl couscous and Enjoy! mix well.

WEEK 1 | 2020 A

Spicy risotto with bream fillet as extra Any leftover celery stalks? Why not try the American snack ants on a log: with buffalo mozzarella and basil celery stalks with peanut butter and raisins! Helloextra Total time: 40 min. (based on 2 servings)

Red onion Garlic clove

Celery stalks Red chili pepper

Courgette Fresh basil

Risotto rice Buffalo mozzarella

Bream fillet with skin Grated Italian cheese

Cupboard items Vegetable stock, butter, 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 Wok or sauté pan, frying pan Ingredients for 1 – 6 servings 1p 2p 3p 4p 5p 6p Red onion (pcs) ½ 1 1½ 2 2½ 3 Garlic clove (pcs) 1 2 3 4 5 6 Cut the vegetables Fry Finish the risotto Celery stalks* 1½ 3 4½ 6 7½ 9 (pcs) 9) Chop the onion and press or mince the garlic. Cut Heat the butter in a wok or sauté pan and add As soon as the stock has been absorbed, add Red chili pepper* the celery stalks in half lengthwise; then cut into the red onion, garlic and celery stalks. Fry for another 1/3 of the stock and allow the risotto to ¼ ½ ¾ 1 1¼ 1½ (pcs) dices. Remove the seeds and seed pods from the 5 minutes on medium–high heat. Reduce the heat absorb again. Add the courgette and the remaining Courgette* (pcs) ½ 1 1½ 2 2½ 3 red chili pepper (Tip) and finely chop the pepper. to low, add the chili pepper and risotto rice and stock. The risotto is cooked as soon as the grains are Fresh basil* (g) 2½ 5 7½ 10 12½ 15 Cut the courgette into 2 cm dices. Strip the basil stir fry for 1 minute on low heat. Take the basil soft on the outside, but still have a little bit of a bite Risotto rice (g) 75 150 225 300 375 450 leaves from the stems. Save the stems and finely stems from the stock and add 1/3 of the stock to the on the inside. This will take about 20 – 25 minutes. Buffalo mozzarella* chop the leaves. Prepare the stock with the basil pan with risotto. Allow the rice to slowly absorb the Add some extra water if the risotto becomes dry too 65 125 180 250 305 375 (g) 7) stems and save the leaves for later. stock. Regularly stir. quickly (Tip). Bream fillet with 1 2 3 4 5 6 skin* (pcs) 4) Tip: Momentarily, the red chili peppers are a bit Fact: Celery stalks are full of vitamin A and C Tip: The amount of liquid that is needed to cook Grated Italian 10 20 30 40 50 60 spicier than usual. Don‘t add all of the pepper at and calcium. It is tasty in risotto, or as a snack, the risotto strongly depends on the size of your cheese* (g) 7) Not included once, but bit by bit, and keep tasting in between. accompanied with a dipping sauce. pan. Taste regularly and add more water or stock if necessary. Vegetable stock (ml) 300 600 900 1200 1500 1800 Butter (tbsp) 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) 3293 /787 366 /87 Total fat (g) 36 4 Of which: saturated (g) 20,6 2,3 Carbohydrates (g) 71 8 Of which: sugars (g) 4,3 0,5 Fibre (g) 4 0 Protein (g) 42 5 Tear the mozzarella Season Serve Salt (g) 4,1 0,5 In the meantime, tear the mozzarella into bite– Take the pan with risotto from the heat. Stir in the Transfer the risotto to plates, top with the bream sized pieces. When the risotto is almost done, heat mozzarella and half of the basil leaves. Optionally, fillet and garnish with the remaining basil and Allergens: the remaining butter in a frying pan on medium– season with salt and pepper. grated Italian cheese. 4) Fish 7) Milk/lactose 9) Celery high heat. Fry the bream fillet for 2 – 3 minutes on the skin–side, followed by 1 – 2 minutes on the Enjoy! other side. Season with salt and pepper.

Fact: The 2 cheeses in this recipes do not only *Decide which meal you will be cooking first by checking the expiration date of the fresh ingredients in your box. add protein, but also calcium. Together with 300 g vegetables, the amount of calcium in this meal is Contact 50% of the RDI. Calcium is essential for strong bones We would like to hear what you think. Feel free to contact us and teeth, among other things. via our website or via our social media channels.

WEEK 1 | 2020 C

Noodles with minced chicken and Asian–style sauce Do you know why, technically speaking, the cashew is with sugar snaps and bean sprouts as extra not a nut? Helloextra Quick & easy Total time: 25 min. (based on 2 servings)

Garlic clove Fresh ginger

Red chili pepper Courgette

Bell pepper Minced chicken with Indonesian spices

Sugar snaps Sweet Asian sauce

Soy sauce Noodles

Mung beans sprouts Chopped cashew nuts

Cupboard items Sunflower 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 Pan with a lid, grater, 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 Prepare Fry Red chili pepper* (pcs) ¼ ½ ¾ 1 1¼ 1½ • Press or mince the garlic. Grate the ginger with a fine grater. • Boil ample water in a pan with a lid for the noodles. Courgette* (pcs) ½ 1 1½ 2 2½ 3 Bell pepper* (pcs) ½ 1 1½ 2 2½ 3 • Cut the courgette in half lengthwise and cut it into thin half • Heat the sunflower oil in a wok or sauté pan on medium–high heat. Minced chicken with Indonesian spices* (g) 110 220 330 440 550 660 slices diagonally. Fry the minced chicken for 2 minutes. Sugar snaps* (g) 50 100 150 200 250 300 • Cut the bell pepper into strips. • Add the garlic, chili pepper, courgette and bell pepper and fry for Sweet Asian sauce (packet) 1) 6) 1 2 3 4 5 6 • Remove the seeds and seed pods from the red chili pepper and 4 – 7 minutes. Season to taste with salt and pepper. Soy sauce (ml) 1) 6) 20 40 60 80 100 120 finely chop the pepper (Tip). • Add the sugar snaps, sweet Asian sauce, ginger and soy sauce Noodles (g) 1) 50 100 150 200 250 300 (Tip) and mix well. Fry for another 2 minutes. Mung bean sprouts* (g) 25 50 75 100 125 150 Tip: Momentarily, the red chili peppers are a bit spicier than usual. Chopped cashew nuts (g) 8) 19) 25) 10 20 30 40 50 60 Don‘t add all of the pepper at once, but bit by bit, and keep tasting Tip: Are you watching your salt intake? Use half of the soy sauce Not included in between. or leave it out completely. Optionally, you can add some to taste Sunflower oil (tbsp) ½ 1 1½ 2 2½ 3 after serving. Salt & pepper to taste * keep in the refrigerator Nutritive Value 3 4 Per serving Per 100g Energy (kJ/kcal) 2565 /613 453 /108 Total fat (g) 22 4 Of which: saturated (g) 4,3 0,8 Carbohydrates (g) 67 12 Of which: sugars (g) 15,8 2,8 Fibre (g) 7 1 Protein (g) 35 6 Salt (g) 5,9 1,0 Allergens: Cook the noodles Serve 1) Grains containing gluten 6) Soy 8) Nuts • In the meantime, cook the for 3 – 4 minutes in the pan with • Transfer the dish to plates and garnish with the May contain traces of: 19) Peanuts 25) Sesame seed noodles chopped boiling water, covered with the lid. cashew nuts. • Then drain and add the noodles to the wok or sauté pan. Fact: Did you know that cashew nuts are rich in iron and zinc? These • Mix the noodles, vegetables, bean sprouts and minced chicken two minerals have important functions: zinc supports the immune well and heat for another minute on high heat system and iron is important for your energy level.

*Decide which meal you will be cooking first by checking the expiration date of the Enjoy! fresh ingredients in your box. Contact Answer: cashew nuts do not grow inside a fruit, We would like to hear what you think. Feel free to contact us via our website or via our but on the outside of a fruit: the cashew apple social media channels.

WEEK 1 | 2020 Bacon omelette with an organic roll and chives 1X 25 min.

Breakfast box Good morning

Bacon omelette 1 with an organic roll and chives Full-fat quark with orange fruit 2 with pistachio nuts and dates Multi-grain crackers with avocado 3 with goat cheese and garden cress Equipment Bowl, frying pan 1. Preheat the oven to 210 degrees. Heat the organic roll in the oven Ingredients for 1 breakfast for 6 - 8 minutes. 2p Organic roll with rye sourdough (pcs) 1) 6) 2. In the meantime, finely chop the chives. In a bowl, whisk the eggs 11) 17) 21) 22) 27) 2 with a splash of milk and the chives. Season with salt and pepper. Fresh chives* (g) 5 Free-range egg* (pcs) 3) 4 3. Melt the butter in a frying pan and fry the diced bacon on Diced bacon* (g) 40 medium-high heat for 2 minutes, until brown all around. Then pour Semi-skimmed milk* 7) a splash in the egg mixture and fry 1 omelet for 2 servings. Not included Salt and pepper to taste 4. Cut open the roll and top with the omelet. Pour the remaining milk Butter (tbsp) ½ into cups. * keep in the refrigerator Nutritive value Per portion Per 100g Energy (kJ/kcal) 2527 /604 815 /195 Total fat (g) (g) 24 8 Of which: saturated (g) 7,5 2,4 Carbohydrates (g) 64 21 Of which: sugar (g) 1,9 0,6 Fibres (g) 3 1 Protein (g) 31 10 Salt (g) 2,2 0,7 Allergens: We would like to hear what you think. Feel free to contact us via our website or via 1) Grains containing gluten 3) Eggs 6) Soy 7) Milk/lactose our social media channels. 11) Sesame seed May contain traces of: 17) Eggs 21) Milk/ WEEK 1 | 2020 lactose 22) Nuts 27) Lupin Full-fat quark with orange fruit Multi-grain crackers with avocado with pistachio nuts and dates with goat cheese and garden cress 2X 10 min. 2X 10 min.

Equipment Equipment - 1. Divide the quark among bowls. - 1. Transfer the crackers to plates. Cut the avocado Ingredients for 1 breakfast Ingredients for 1 breakfast in half, remove the seed and peel and roughly 2p 2. Peel the orange and tangerine and separate 2p puree the avocado with a fork. Spread the Full-fat quark* (g) 7) 250 them into wedges. Crackers (pcs) 1) 21) 25) 4 crackers with the pureed avocado. Orange (pcs) 1 Avocado (pcs) 1 3. Divide the fruit over the quark. Sprinkle with the Tangerine (pcs) 2 Aged cheese flakes* (g) 7) 50 2. Cut the garden cress from the plant. Sprinkle pistachio and chopped dates. Pistachio nuts (g) 8) 19) 25) 20 Garden cress* (g) 10 the goat cheese over the crackers with avocado and garnish with the . Optionally, Chopped dates (g) 19) 22) 25) 20 Not included garden cress add some salt and pepper to taste. * keep in the refrigerator Salt and pepper to taste * keep in the refrigerator Nutritive value Per portion Per 100g Nutritive value Energy (kJ/kcal) 1423 /340 476 /114 Per portion Per 100g Total fat (g) (g) 18 6 Energy (kJ/kcal) 1466 /351 1128 /270 Of which: saturated (g) 8,5 2,8 Total fat (g) (g) 23 18 Carbohydrates (g) 28 9 Of which: saturated (g) 7,9 6,1 Of which: sugar (g) 24,3 8,1 Carbohydrates (g) 19 14 Fibres (g) 4 1 Of which: sugar (g) 1,4 1,1 Protein (g) 12 4 Fibres (g) 9 7 Salt (g) 0,1 0,0 Protein (g) 12 9 Allergens: Salt (g) 0,8 0,6 7) Milk/lactose 8) Nuts Allergens: May contain traces of: 19) Peanuts 22) Nuts 25) Sesame seed 1) Grains containing gluten 7) Milk/lactose May contain traces of: 21) Milk/lactose 25) Sesame seed Banana bread with walnuts and coconut Baking Total time: 85 min. • 30 min. preparation time - 55 min. baking time

Banana Walnuts Banana bread mix Grated coconut

Cupboard items Sunflower oil, water 1. Prepare • Preheat the oven to 160 degrees. • Using a fork, mash 2 of the bananas (Tip) and cut the third banana in half lengthwise. Set aside. • Roughly chop the walnuts. • Grease a rectangle cake tin, or line it with baking paper. Tip: The browner and riper the bananas, the sweeter the cake. You can make the bananas ripen faster by laying them next to an avocado, or by wrapping them in a news paper. 2. Make the batter • In a large bowl, mix the mashed bananas with the banana bread mix, 3 tbsp sunflower oil and 130 ml water. • Use a whisk or electric (hand) mixer to mix into a smooth batter. • Add the chopped walnuts and 2/3 of the grated coconut and mix well.

3. Bake the banana bread • Pour the batter into the cake tin. • Put the 2 half bananas on top and gently push them into the batter a little bit, but don’t push them in completely: they still have to be visible. • Bake the banana bread in the oven for 45 - 55 minutes.

4. Serve • Check whether the banana bread is done by piercing it with a skewer. Does it come out dry? Your banana bread is done! • Take it from the oven and allow to cool inside the cake tin for 15 minutes. Garnish with the remaining grated coconut and cut it into slices. Tip: Would you like to have warm banana bread again the next day? You can toast the slices in a toaster, or heat them briefly in the oven.

Equipment Nutritive value

Large bowl, whisk or electirc (hand) mixer, cake tin of ± Per portion 25 cm length Energy (kJ/kcal) 1149 /275 Ingredients Total fat (g) 11 Banana (pcs) 3 Of which: saturated (g) 3,5 Walnuts (g) 8) 19) 25) 50 Carbohydrates (g) 37 Banana bread mix (g) 1) 3) 7) 20) 22) 25) Of which: sugars (g) 20,4 400 27) Fibre (g) 2 Grated coconut (g) 19) 22) 25) 30 Protein (g) 6 Not included Salt (g) 0,6 Sunflower oil (tbsp) 3 Water (ml) 130 Allergens: 1) Grains containing gluten 3) Eggs 7) Milk/lactose 8) Nuts * Keep in the refrigerator Traces of: 19) Peanuts 20) Soy 22) Nuts 25) Sesame seed 27) Lupin Contact We would like to hear what you think. Feel free to contact us via our website or via our social media channels. Week 49 | 2020