Welcome to your new Diet, inspired by Yoga
Adapting your food habits to the most healthy rituals of yoga is beneficial for many reasons.
What do you want to achieve?
Lose weight every day
Ingredients
- 1 piece wrap
- 5 leafs lettuce
- 1 tbsp coriander
- 2 tbsp hummus
- 6 pieces radish
- 1 piece spring onion
- 0,5 piece avocado
Instructions
- Start by slicing the radish and avocado.
- Pick the coriander / cilandro leaves.
- Spread the hummus on the wrap.
- Add all vergetables and herbs to the wrap.
- Bon appetit! Enjoy this crunchy feast 😉
Nutrition
Calories: 305kcal | Carbohydrates: 29g | Protein: 7g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 12g | Sodium: 339mg | Potassium: 645mg | Fiber: 10g | Sugar: 2g | Vitamin A: 327IU | Vitamin B1: 0.3mg | Vitamin B2: 0.2mg | Vitamin B3: 3mg | Vitamin B5: 2mg | Vitamin B6: 0.3mg | Vitamin C: 13mg | Vitamin E: 2mg | Vitamin K: 51µg | Calcium: 78mg | Iron: 3mg
Eat healthy every day
Ingredients
- 1 kg mussels fresh and locally sourced
- 250 g cherry tomatoes
- 200 g whole grain spaghetti
- 2 cloves garlic fresh
- 50 ml dry white wine
- 2 tbsp parsley fresh and finely chopped
- 2 tbsp olive oil
- 1 tsp sea salt
- 1 tsp black pepper ideally freshly ground
Instructions
- Wash the mussels and remove all mussels that are damaged.
- Heat water for the spaghetti. Add salt. Add the whole grain spaghetti when the water is boiling. Now we cook the pasta until it is 'al dente'. The packaging of the spaghetti will give an indication for how long you have to cook. Al dente pasta has a better crispy taste, keeps the healthy fibers alive, while overcooked pasta would contain unhealthy sugar.
- Heat olive oil into a large sauce pan during 1 minute. Add the garlic and start steaming the mussels during 5 minutes. Deglace with the dry white wine.
- Add the tomatoes, salt and pepper. Continue to steam the mussels until these all open.
- Add the spaghetti to the sauce pan and let the tastes mix.
- Serve the spaghetti with the freshly chopped parsley.
Nutrition
Calories: 519kcal | Carbohydrates: 44g | Protein: 37g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 12g | Cholesterol: 71mg | Sodium: 1913mg | Potassium: 1198mg | Fiber: 6g | Sugar: 4g | Vitamin A: 1365IU | Vitamin B1: 1mg | Vitamin B2: 1mg | Vitamin B3: 6mg | Vitamin B5: 2mg | Vitamin B6: 0.4mg | Vitamin B12: 31µg | Vitamin C: 55mg | Vitamin E: 4mg | Vitamin K: 80µg | Calcium: 114mg | Iron: 13mg
Look attractive every day
Ingredients
- 2 piece carrots
- 0,5 tbsp walnuts
- 0,5 tbsp almonds
- 0,5 tbsp pecans
- 0,5 tbsp hazelnuts
- 0,5 tbsp Brazil nuts
Nutrition
Calories: 228kcal | Carbohydrates: 16g | Protein: 5g | Fat: 17g | Saturated Fat: 2g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 8g | Sodium: 85mg | Potassium: 542mg | Fiber: 6g | Sugar: 7g | Vitamin A: 20386IU | Vitamin B1: 0.3mg | Vitamin B2: 0.2mg | Vitamin B3: 2mg | Vitamin B5: 0.5mg | Vitamin B6: 0.3mg | Vitamin C: 8mg | Vitamin E: 3mg | Vitamin K: 17µg | Calcium: 78mg | Iron: 1mg
Feel energized every day
Ingredients
- 0,5 piece avocado fresh
- 1 tsp olive oil
- 1 tsp coriander
- 3 pieces radish
- 2 tbsp hummus
- 2 pieces whole grain crackers
Nutrition
Calories: 329kcal | Carbohydrates: 28g | Protein: 6.4g | Fat: 21.4g | Saturated Fat: 3.2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 14g | Sodium: 114mg | Potassium: 559mg | Fiber: 13.2g | Sugar: 1g | Vitamin A: 162IU | Vitamin B1: 0.1mg | Vitamin B2: 0.1mg | Vitamin B3: 2mg | Vitamin B5: 1mg | Vitamin B6: 0.3mg | Vitamin C: 11mg | Vitamin E: 3mg | Vitamin K: 24µg | Calcium: 24mg | Iron: 1.2mg
Eat inspired by Yoga
Ingredients
- 100 gr soya yoghurt
- 1 tbsp honey
- 1 piece apple
- 1 piece pear
- 1 tbsp walnuts
- 1 tbsp almonds
- 1 tbsp pecans
- 1 tbsp hazelnuts
- 1 tbsp Brazil nuts
Nutrition
Calories: 682kcal | Carbohydrates: 88g | Protein: 12g | Fat: 37g | Saturated Fat: 5g | Polyunsaturated Fat: 13g | Monounsaturated Fat: 16g | Sodium: 18mg | Potassium: 716mg | Fiber: 15g | Sugar: 60g | Vitamin A: 152IU | Vitamin B1: 0.4mg | Vitamin B2: 0.3mg | Vitamin B3: 2mg | Vitamin B5: 1mg | Vitamin B6: 0.3mg | Vitamin C: 30mg | Vitamin D: 1µg | Vitamin E: 6mg | Vitamin K: 14µg | Calcium: 236mg | Iron: 2mg
Relief stress every day
Ingredients
- 1 tbsp mustard
- 2 tbsp olive oil
- 1 tsp sea salt
- 1 tsp pepper
- 1 tbsp white balsamico vinegar
- 2 pieces coeur de boeuf tomatoes
- 2 pieces tomatoes
- 1 piece cucumber
- 125 g mesclun lettuce
Nutrition
Calories: 83kcal | Carbohydrates: 4g | Protein: 1g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 634mg | Potassium: 177mg | Fiber: 1g | Sugar: 2g | Vitamin A: 431IU | Vitamin B1: 0.04mg | Vitamin B2: 0.04mg | Vitamin B3: 0.2mg | Vitamin B5: 0.2mg | Vitamin B6: 0.1mg | Vitamin C: 10mg | Vitamin E: 1mg | Vitamin K: 11µg | Calcium: 21mg | Iron: 1mg
Sleep well every day
Ingredients
- 2 tbsp sage
- 2,5 dl water hot
Nutrition
Calories: 17kcal | Carbohydrates: 2g | Protein: 1g | Fat: 1g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.1g | Sodium: 13mg | Potassium: 51mg | Fiber: 1g | Vitamin B1: 0.04mg | Vitamin B2: 0.01mg | Calcium: 86mg | Iron: 1mg
Eat vegan or vegetarian
Ingredients
- 1 piece wrap
- 5 leafs lettuce
- 2 tbsp basil
- 1 tbsp thyme
- 1 tbsp oregano
- 2 tbsp hummus
- 7 pieces cherry tomato
- 1 piece spring onion
- 0,5 piece avocado
Instructions
- Start by slicing the radish, spring onion, tomatoes and avocado.
- Pick the basil & thyme and oregano leaves.
- Spread the hummus on the wrap.
- Add all vergetables and herbs to the wrap.
- Bon appetit! Enjoy this Italian wrap feast 😉
Nutrition
Calories: 326kcal | Carbohydrates: 34g | Protein: 8g | Fat: 20g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 12g | Sodium: 339mg | Potassium: 762mg | Fiber: 13g | Sugar: 3g | Vitamin A: 963IU | Vitamin B1: 0.3mg | Vitamin B2: 0.3mg | Vitamin B3: 4mg | Vitamin B5: 2mg | Vitamin B6: 0.4mg | Vitamin C: 26mg | Vitamin E: 3mg | Vitamin K: 97µg | Calcium: 192mg | Iron: 6mg
Select your meal plan every day
Ingredients
- 1 kg mussels fresh and locally sourced
- 5 pieces tomato
- 1 piece lime
- 4 pieces spring onions sliced
- 2 cloves garlic fresh and finely chopped
- 1 piece red chilli fresh
- 6 tbsp coriander fresh and finely chopped
- 4 pieces lemongrass
- 2 tbsp peanut oil
- 400 ml coconut milk
- 0,5 tbsp fish sauce
- 2 cm ginger
Instructions
- Wash the mussels, discarding any mussels that aren’t tightly closed.
- Prepare the vegetables and herbs. Finely slice the spring onions, the garlic, ginger, coriander / cilandro stalks and red chilli. Keep the coriander / cilandro leaves seperate for the final step. Cut the tomato in quarter parts. Crack the lemongrass.
- Start heating the pinda oil in a big sauce pan.
- Add the spring onions, the garlic, ginger, coriander / cilandro stalks, red chilli, lemon grass to the sauce pan. Heat during 5 minutes.
- Add the coconut milk, fish sauce and tomatoes and cook for 1 more minute.
- Now add the mussels and steam the mussels during 5 more minutes.
- Add in the last step the coriander / cilandro leaves and the lime juice to keep the maximum of vitamins and minerals in the recipe.
Notes
If you like spicy food, you could add more red chillis to this recipe.
500g mussels is the proposed portion for an adult.
Nutrition
Calories: 749kcal | Carbohydrates: 22g | Protein: 35g | Fat: 61g | Saturated Fat: 40g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 10g | Cholesterol: 71mg | Sodium: 1112mg | Potassium: 1404mg | Fiber: 1g | Sugar: 2g | Vitamin A: 762IU | Vitamin B1: 0.5mg | Vitamin B2: 1mg | Vitamin B3: 6mg | Vitamin B5: 2mg | Vitamin B6: 0.4mg | Vitamin B12: 31µg | Vitamin C: 67mg | Vitamin E: 4mg | Vitamin K: 12µg | Calcium: 126mg | Iron: 17mg
Your daily personal food coach advise
Ingredients
- 3 cloves garlic freshly ground
- 1 piece egg yolk
- 0,5 tsp seasalt
- 200 ml peanut oil
- 2 pieces wholegrain flatbread
Instructions
- Heat the oven for the flatbread.
- Grind the fresh garlic.
- Add the garlic to a beaker, and further add the egg yolk, the seasalt. Start mixing with a hand blender.
- Add the flatbread to the oven during 5 minutes.
- Add 40ml of the peanut oil, while continuing to mix with the hand blender.
- Continue to mix with the hand blender until the sauce is thickening.
- Add another 40ml of the peanut oil, while continuing to mix with the hand blender.
- Continue to mix with the hand blender until the sauce is thickening.
- Repeat this until all peanut oil has been added. The mixing will become more difficult but the result will be great with a very tasty and creamy aioli.
- Take the flatbread out ot the oven and serve together with the ailoi. Enjoy!
Nutrition
Calories: 423kcal | Carbohydrates: 1g | Protein: 1g | Fat: 47g | Saturated Fat: 8g | Polyunsaturated Fat: 15g | Monounsaturated Fat: 22g | Cholesterol: 49mg | Sodium: 295mg | Potassium: 15mg | Fiber: 0.1g | Sugar: 0.1g | Vitamin A: 65IU | Vitamin B1: 0.02mg | Vitamin B2: 0.03mg | Vitamin B3: 0.03mg | Vitamin B5: 0.2mg | Vitamin B6: 0.04mg | Vitamin B12: 0.1µg | Vitamin C: 1mg | Vitamin D: 0.2µg | Vitamin E: 7mg | Vitamin K: 0.4µg | Calcium: 10mg | Iron: 0.2mg
Cook like a Yoga star chef
Apulia gratinated mussels with herbs
Our appetizer when we cook mussels at home
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Servings: 4
Calories: 276kcal
Ingredients
- 1 kg mussels fresh and locally sourced
- 40 g panko or breadcrumbs
- 3 clove garlic pressed or finely chopped
- 4 tbsp parsley fresh and finely chopped
- 4 tbsp basil fresh and finely chopped
- 2 tbsp oregano fresh and finely chopped
- 1 tsp black pepper freshly ground
- 1 tsp sea salt
- 3 tbsp olive oil extra virgin
- 1 dl dry white wine
Instructions
- Wash the mussels thoroughly, discarding any that aren’t tightly closed.
- Preheat the oven at 180 degrees Celsius (356 degrees Fahrenheit).
- Prepare a bowl for the herbs. Pick and finely chop the parsley leaves. Pick and finely chop the basil leaves.Pick the oregano leaves. Finely chop or press the garlic. Add these ingredients to a bowl. Add these herbs to the bowl and season with the pepper and seasalt. Add half of the olive oil to the bowl. Mix the tastes well and put aside in the fridge.
- Add the mussels with the white wine to a wide saucepan. Steam the mussels for 10 minutes, or until they've all opened and are cooked. Discard any unopened mussels.
- Remove the upper shell of the mussles and arrange the mussels on the oven dish.
- Take the Herbs from the fridge and add to the mussels. Add the panko or breadcrumbs. Add the second half of the olive oil.
- Now bake the mussels for 6 minutes in the oven.
- Bon appetit!
Nutrition
Calories: 276kcal | Carbohydrates: 16g | Protein: 17g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 36mg | Sodium: 1024mg | Potassium: 521mg | Fiber: 2g | Sugar: 1g | Vitamin A: 692IU | Vitamin B1: 0.3mg | Vitamin B2: 0.3mg | Vitamin B3: 3mg | Vitamin B5: 1mg | Vitamin B6: 0.1mg | Vitamin B12: 15µg | Vitamin C: 17mg | Vitamin E: 3mg | Vitamin K: 98µg | Calcium: 109mg | Iron: 7mg
“Eat just enough food to practice yoga.”
.
Yogi
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