(Dutch Language) Nonkel Jan's Gezonde Ghetto Kooktechniek

Nonkel Jan's Gezonde Ghetto Kooktechniek :-)


1. Gezond Eten Kort Samengevat


Eet echt eten.

Voornamelijk planten.

Niet te veel.


Vermijd calorierijk fabriekseten vol met Suiker, Vet en Zout. Eet natuurlijke producten. Vermijd Rood Vlees: Lam, Varken en Koe. Vermijd Alcohol.

Als je weinig Dieren Producten eet, dan moet je goed op uw voeding letten, en supplementen nemen.

Uit mijn blog:

If you eat mostly plants, you need to supplement! The supplements you have to take are Vitamin B12, Omega-3 EPA and DHA and Vitamin D3. The rest can be done with a complete diet. Obey the daily recommendations of supplements. Get your blood tested regularly for deficiencies specific to eating mostly plants.

Eat meals that consist of:

1/4 Whole Grains: Oats, Buckwheat, Spelt, Wheat, Barley, Rice, Quinoa, Bulgur, Farro, Millit, Whole Grain Pasta, Whole Grain Bread, Sweet Potatoes,...

1/4 Pulses: Lentils, Chickpeas, Beans, Green Peas, Soy Products,... (Pulses are the edible seeds of the Legume plant)

2/4 Vegetables including Dark Leafy Greens (Arugula, Kale, Sprouts,...) for the Calcium, Mushrooms for the Selenium, and a little bit of Seaweed for the Iodine.

Use Herbs&Spices and Powdered Seeds.

As desert or a snack eat Fruits and Nuts.


2. 15 Minuten Ghetto Gezonde Goedkope Microgolf Maaltijd

Mensen zijn bang van de Microgolf. Maar het apparaat doet enkel het water in uw eten vibreren, en het is eigenlijk de gezondste manier om uw groenten te koken. Het wordt aangeraden door de professionele chefs van “America's Test Kitchen” om planten te koken in de Mircogolf.

Benodigdheden: Chef Mes en Houten Snijplank, Glazen Pyrex Schotel, Microgolf.

Ingrediënten: Zoete Aardappel (of voorgekookte Rijst), Groenten, Blikje Peulvruchten (Bonen, Kikkererwten, Linzen, Erwten, of Soja Producten), Zout, Peper, Olie en Azijn.

Methode: Verhak grof de Zoete Aardappel en Groenten. Laat het vel eraan, maar was grondig.

Microgolf het voorgaande Low And Slow (10 min op 300W) in een Pyrex Schotel met deksel die tegen hitte kan.

Voeg het blikje Peulvruchten toe, en verwarm nog 5 minuten op 300W. (totaal 15-20 minuten)

Voeg een beetje Zout, Olie en Azijn toe, en veel Peper.

Smakelijk.


3. Mes Techniek

Gebruik een Chef Mes met een breed lemmet. Dit is veiliger, want als je uw vingers altijd inwaards gekruld houdt, dan kan je het brede lemmet laten geleiden langs uw knokkels, en zo kan je niet in uw vingers snijden.

Gebruik een dikke Houten Snijplank. Leg een afwas doek onder uw Snijplank zodat die niet kan glijden.

Scherp uw mes altijd. Spoel de metaal schilfers weg.

Neem het mes vast aan de basis van het lemmet, tussen uw duim en wijsvinger, en met de rest van uw vingers rond het handvat. Dit is was een game-changer voor mijn techniek.

Leg het product scheef op de Snijplank, zodat je in een comfortabele houding kan snijden. Werk vanuit de schouder.

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