nubskitchen nubskitchen

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Nancy 🥕 student Dietitian  Healthy Food Heaven 🌈 Daily food inspiration & recipes This week's theme: APPETISERS 🍸🍢 👉🏼 next week: OVERNIGHT OATS 🌾

Ever tried carpaccio as an appetiser? Here are some great ideas to include some more veggies into your diet 🍅 Tomato carpaccio? Or are you more into beet carpaccio? It's all possible 👌🏼 Swipe and be inspired ✨#NUBSNACK .
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Tomato carpaccio by @jamieoliver 🍅
Beet carpaccio by @paleonl 🖤
Eggplant carpaccio by @uitpaulineskeuken 🍆
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#nubskitchen #plantbased #tomato #carpaccio #beetcarpaccio #dietitian #healthy #libellelekker #appetiser #feedfeed #ahealthynut #eggplant #basil #cherrytomatoes #flairbelgie #bbg #doehetmetflair #kaylaitsines #healthylifestyle #bbgprogress #veganfoodshare #whatveganseat #mijnlibellemoment #beautifulcuisines #thrivemags @thefeedfeed @libellelekker @beautifulcuisines @a.healthy.nut @kayla_itsines @kelseywells @flairbelgie

How cute is this little tomato hamburger? 🍅 This burger filled with a mini mozzarella ball and basil is perfect as an appetiser or as a snack. Need more inspiration? Check out #nubsnack for more healthy snacks, desserts or appetisers 🌿 .
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#nubskitchen #plantbased #tomato #burger #vegan #dietitian #healthy #libellelekker #appetiser #feedfeed #ahealthynut #mozzarellacheese #basil #cherrytomatoes #flairbelgie #bbg #doehetmetflair #kaylaitsines #healthylifestyle #bbgprogress #veganfoodshare #whatveganseat #mijnlibellemoment #beautifulcuisines #thrivemags @thefeedfeed @libellelekker @beautifulcuisines @a.healthy.nut @kayla_itsines @kelseywells @flairbelgie

I was triggered by the videos and recipes of nicecream circulating around the internet to make this comparison. Almost every one of them needed 2 frozen bananas. Knowing that a medium banana has about 20 g sugar, I became a little bit suspicious and did some calculating 🤓 Drawing by @annadenisefloor ✏️
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First of all I would like to clear out that there’s nothing wrong with a banana. You also don’t have to avoid bananas because they are higher in sugar (fructose) than most other fruit because they contain other essential nutrients too. The problem with blending is that fiber will be destroyed mostly. Besides that, there’s a difference between eating or drinking bananas. Eating 2 bananas will take some more effort than drinking 2 blended ones. So you’ll get in more sugar in a shorter amount of time.
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The point of the story is that it’s important to have everything in moderation, even nicecream. Can’t deny the fact that nicecream does contain a bit more vitamins and minerals than Ben & Jerry’s ice cream. As a dietitian I think it's extremely hard to give a proper advice. Nutrition is not a black or white kind of story. No food is healthy nor unhealthy. So having Ben & Jerry’s ice cream in a small quantity every now and then fits a healthy lifestyle as well.
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There’s also nothing wrong with nicecream, it’s a refreshing and delicious snack or dessert and it’s ready in minutes. If you keep in mind that a snack contains about 150 – 200 kcal. It’s clear that if we’re having a nicecream with 2 bananas we outreach this amount. A little tip is to reduce the amount of fruit to 1 portion (or 150 g) and add some yoghurt. The cherry nicecream I’ve shared in #NUBSNACK a few weeks ago for example was made out of 125 g frozen cherries and 60 g yoghurt which makes 90 kcal and 16 g sugar. Add some fresh fruit, nuts and seeds for a more satiating feeling! Look at comments for calculation detail information!
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Hope this was useful to some of you, love nubbie #nubsnutrition 🥕

The weather was reaaaally bad in Belgium today so I thought it would be okay to share this picture of me with a scarf to get in the mood completely 😁 PICTURE BY @esosacheryl 💛💛💛💛 This week I'm sharing healthyy appetisersssss YASSS! Get excited because I've got some cool ideas coming!

ORANGE JUICE vs COCA COLA 🤓
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We’ve all seen the comparison with the sugar cubes no doubt at some point in our lives. Instead of only showing the amount of sugar I wanted to point out the fact that having a glass of orange juice is not exactly the same as having a glass of soda drink.
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Orange juice does have some health boosting nutrients like vitamin C, potassium and folate. Coca cola is an example of really empty calories, that’s why I would never recommend having a glass of soda. Always remember that water is first choice but if you’re craving something sweeter or you’re at a party it’s ‘better’ to choose the light or zero version. If you want to know more about this, you can read my post of last week.
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The problem with fruit juices is that they have calories that don’t fill us up. This means that we don’t feel satisfied after drinking just orange juice. That’s why EATING fruit is a better choice because of the fiber you’re getting in. Besides that, the sugar and acids found in soda drinks and orange juice will damage your teeth which is not desired.
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The point of the story is that 100 % fruit juices can be part of a healthy diet, only if consumed in a small quantity + you don’t replace your intake of fresh fruit with orange juice!
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Hope this was useful to some of you, love nubbieee 🥕 #nubsnutrition
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#nubskitchen #plantbased #orangejuice #soda #vegan #dietitian #healthy #libellelekker #nutritioninsights #feedfeed #ahealthynut #veganeats #bestofvegan #bestofvegan #vegansofig #flairbelgie #bbg #doehetmetflair #kaylaitsines #healthylifestyle #bbgprogress #veganfoodshare #whatveganseat #mijnlibellemoment #beautifulcuisines #foodcomparing @thefeedfeed @bestofvegan @beautifulcuisines @a.healthy.nut @kayla_itsines @thefeedfeed.vegan @kelseywells

Sweeeet potato fries to end this #NUBSDINNER week 🍠 The idea and method is kind of the same as with regular potatofries instead that this might need a bit more time in the oven. Served it with a yoghurt/mustard sauce and a black bean burger (which I'm sharing in BURGER-WEEK 🍔😋) .
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You need 2 sweet potatoes for 2 servings. Preheat oven to 200°C. Wash potatoes well, then pat dry and cut into fries. Add to a big bowl together with 1 tablespoon of olive oil and spices to your preferences. Combine very well. Transfer to a baking tray covered with baking paper, spread them and bake for 45-50 minutes on 200°C in the middle of the oven until ready!
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#nubskitchen #plantbased #potatoes #potato #vegan #dietitian #healthy #libellelekker #sweetpotato #feedfeed #ahealthynut #veganeats #bestofvegan #bestofvegan #vegansofig #flairbelgie #bbg #doehetmetflair #kaylaitsines #healthylifestyle #bbgprogress #veganfoodshare #whatveganseat #mijnlibellemoment #beautifulcuisines #thrivemags @thefeedfeed @bestofvegan @beautifulcuisines @a.healthy.nut @kayla_itsines @thefeedfeed.vegan @kelseywells

How abouuuut a potato chickpea curry for dinner? #NUBSDINNER 💛 This one is the perfect creamy comfort dinner packed with essential nutrients, protein and complexe carbieeees 🥔 Here's how you do it 👇🏼 Keep in mind that you can always adapt spices or other ingredients according to your preferences. I'm not a professional chef, just a dietitian trying to put the theory into practice 😋 .
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INGREDIENTS (2 servings)
▪️250 g codfish filet (raw weight) .
▪️4 medium potatoes ( ± 500 g ), chopped in 2 cm cubes ▪️1 tin chickpeas (265 g drained weight)
▪️400 g tin chopped tomatoes
▪️250 ml vegetable light cream
▪️2 tbsp olive oil .
▪️1 onion, peeled and diced .
▪️1 red paprika, cut into bite size pieces ▪️2 garlic cloves, minced .
▪️1 tbsp curry powder .
▪️3 cm piece of ginger, chopped finely
▪️1 bunch of fresh coriander
▪️2 big handfuls of fresh spinach
▪️fish spices
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METHOD
1️⃣ Heat 1 tbsp of oil in a skillet over medium-high heat. Add onion, garlic, curry powder and sauté for about 5 minutes until onion is soft, stirring frequently.
2️⃣ Add paprika, ginger, chopped coriander stalks and potato to onion.
3️⃣ Drain chickpeas and tip in curry. Cook for another 5 -10 minutes.
4️⃣ Tip in chopped tomatoes, add 200 ml of water and bring to the boil.
5️⃣ Reduce heat to a simmer, then cover and cook for 10 minutes.
6️⃣ Remove lid, then cook for a further 15 minutes, stirring occasionally, until potato is cooked through and sauce thickened.
7️⃣ In meantime you can bake cod fish filets in 1 tbsp of olive oil. Season with fish spices and pepper.
8️⃣ Stir light cream in curry and cook for a couple of minutes. Then add spinach and cook until wilted.
9️⃣ Serve curry with cod fish filet and fresh coriander. Enjoy! .
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Hope this inspired you, love nubbie 🥕
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#curry #potato #dessert #potatoes #dietitian #healthy #pesto #glutenfree #strawberrylover #feedfeed #ahealthynut #flairbelgie #pescatarian #yum #food #bbg #whatsonmyplate #kaylaitsines #foodphotography #got #bbgprogress #beautifulcuisines #libellelekker #libelle #chickpeas #ellebelgie @thefeedfeed @beautifulcuisines @a.healthy.nut @kayla_itsines @kelseywells @foodie_features @libellelekker @flairbelgie

Here's some more POTATO DINNER inspiration for the #nubsdinner collection 🥔 This picture and recipe is from Dana (@minimalistbaker) which I already tried and is deliciouuuuus! It's like you're eating a crispy potato mash. Just wow 🤤 I've added the recipe below, as found on the website of minimalistbaker, to make it easier for you👇🏼
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INGREDIENTS (2 servings):
▪️4 medium potatoes (± 500 g) ▪️1 tbsp olive oil
DIRECTIONS
1️⃣ Add potatoes to a large pot and cover with water. Bring to a boil over high heat. Then reduce to medium-high heat to achieve a low boil. Cook uncovered for 15-20 minutes or until tender and a knife easily slides in and out.
2️⃣ Preheat oven to 230 °C and line a baking sheet with parchment paper. When potatoes are soft and tender, place on baking sheet and smash down with bottom of a saucepan. For any larger potatoes, cut in half and then smash so they are still "bite size."
3️⃣ Drizzle potatoes with oil and season with a healthy pinch each salt and pepper. Roast for 20-25 minutes or until crispy and golden brown.
4️⃣ Serve with sauce (like pesto, hummus, tzatziki), lean protein (chicken, tofu, ...) and veggies (roasted veggies would go great with these!) .
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#plantbased #potato #dessert #potatoes #vegan #dietitian #healthy #pesto #glutenfree #strawberrylover #feedfeed #ahealthynut #veganeats #bestofvegan #flairbelgie #vegansofig #yum #food #bbg #letscookvegan #kaylaitsines #foodphotography #veganfoodshare #whatveganseat #beautifulcuisines #libellelekker #thrivemags #veganeats @thefeedfeed @bestofvegan @beautifulcuisines @a.healthy.nut @kayla_itsines @kelseywells @foodie_features @libellelekker @flairbelgie

Stuffed sweet potatoes with a tahini/yoghurt sauce 🍠
Having this for dinner is a very nutritious choice because you're dealing with complexe carbs (mostly from potato and chickpeas), protein (mostly from chicken and chickpeas), fats from oil and tahinsauce and vitamins and minerals from all of these goodies! .
Serve with some cooked/steamed veggies or salad on the side and you're good to go 🌱
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👉🏽 Method sweet potato: preheat oven to 200°C. Wash potato really well, sprinkle with olive oil and wrap in foil. Bake for 60 minutes. 👉🏽 In meantime you can make the filling completely to your preferences. I've had it with chicken, mashed chickpeas, garlic, onion and spinach mixed under the tahin/yoghurtsauce
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#nubskitchen #plantbased #sweetpotatoes #sweetpotato #dietitianinsights #jackedpotato #dietitian #healthy #yams #fitgirl #travelling #feedfeed #ahealthynut #easyrecipes #easyrecipe #whatsonmyplate #yum #food #bbg #progress #kaylaitsines #healthylifestyle #bbgprogress #veganfoodshare #igers #beautifulcuisines @thefeedfeed @beautifulcuisines @a.healthy.nut @kayla_itsines @libellelekker @mysweatlife @flairbelgie

Who said fries are unhealthy? 🥔 The problem with 'fries' as we know them is that they are fried, which make them soak up too much oil! What if I told you, you could make your own healthier fries from now on?! Here's how you do it👇🏼#nubsdinner #fries #potatofries .
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You need 2-3 medium potatoes for 2 servings. Preheat oven to 200°C. Wash potatoes well, then pat dry and cut into fries. Add to a big bowl together with 1 tablespoon of olive oil and spices to your preferences.Combine very well. Transfer to a baking tray covered with baking paper , spread them and bake for 40 minutes on 200°C in the middle of the oven
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#nubskitchen #plantbased #potatoes #potato #vegan #dietitian #healthy #fitgirl #travelling #feedfeed #ahealthynut #veganeats #bestofvegan #bestofvegan #vegansofig #yum #bbg #progress #kaylaitsines #healthylifestyle #bbgprogress #veganfoodshare #whatveganseat #vegansnack #beautifulcuisines #thrivemags @thefeedfeed @bestofvegan @beautifulcuisines @a.healthy.nut @kayla_itsines @thefeedfeed.vegan @mysweatlife

Those posts that diet coke is equally bad as regular soda drinks pass through my feed on a daily basis. The message that’s being spread is REALLY GOOD because water should always be your first choice of fluid. I do think we should consider more factors before concluding such thing as saying that regular soda drinks are okay.
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One can of regular soda drink contains about 150 kcal and this is kind of the same amount of energy as a nutritious snack. The difference is that the soda will provide ZERO nutrition compared to a snack rich in fibre, protein, complex carbs, vitamins and minerals.
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We hear it all the time that those sweeteners are really unhealthy. EFSA (European Food Safety Authority) has established an ADI (acceptable daily intake) for sweeteners like aspartame, acesulfame-K, stevia etcetera. This is the maximum daily amount that can be taken for a lifetime without harmful effects on the health. For the sweetener (acesulfame K) found in cola light, this is 9 mg/kg bodyweight. The ADI of an adult of about 60 kg is 540 mg per day which corresponds to 3 LITERS of cola light. This means that drinking 3 liter of cola light is still ‘safe’. (source: VigeZ.be)
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Of course it’s definitely not recommended to have this large amounts of cola light on a daily basis. Having a max of 1 can of diet soda is ‘okay’ if you are craving something sweet. Beware that sweet drinks makes us used to sweetness and this increases our chances to grab for more sweet snacks or food in general which increases the risk of getting in more calories. If you have to lose weight or want to avoid spikes of sugar (think of people with diabetes) diet coke is a better choice than the regular one.
The clue of the story comes down to moderation in general. Always opt for water in the first place, try pimping it with some fresh herbs or fruit. But there's nothing wrong with diet soda every now and then either🙌🏼🙌🏼 #nubsnutrition 🤓

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