Meal preppen voor beginners : zo doe je dat. (met recepten !)

Wil je gezond eten, maar ontbreekt je vaak de tijd ? Kom je halfweg de week ook weer in de verleiding om ergens een broodje, een snelle hap of een pizza af te halen ?

Dan is #mealpreppen de oplossing voor jou.

Wat is meal prep of meal prepping ?

Meal prep is eigenlijk op een bepaald tijdstip in je week maaltijden bereiden om op een later tijdstip op te eten. Dit kan gaan van een complete maaltijd tot het snijden van groenten of fruit voor soep of smoothie en dat in te vriezen om later minder werk te hebben.

Hoe doe je dat ?

Als je het nog nooit gedaan hebt, begin dan eenvoudig. Je kunt uitbreiden als je eenmaal ondervonden hebt hoeveel tijd je er mee bespaart.

  1. Kies een moment in de week waarin je even tijd hebt om je week te overzien.
  2. Maak een keuze : wil je op een bepaald tijdstip maaltijden bereiden voor deze week of ga je enkele maaltijden dubbel maken in de komende week om in te vriezen voor als het eens wat drukker is ? Wil je misschien nu gewoon groenten snijden en in stukjes bewaren in de diepvries om op een later tijdstip bijvoorbeeld verse soep, een smoothie of een groentensaus te bereiden zonder dat je nog het snijwerk moet doen ?
  3. Maak een boodschappenlijstje : pas de hoeveelheden aan, kijk wat in de aanbieding is. Het is nu het moment om een voorraad in te slaan.
  4. Sommige dingen kun je een aantal dagen in de koelkast bewaren, sommige dingen zet je beter in de diepvries. De 'gouden regel' is : 3 dagen in de koelkast, 3 maanden in de diepvries. Je wilt toch geen uren werk laten bederven ?
  5. Koop een voorraad diepvriesbakjes in vierkante of rechthoekige vorm. Die stapelen beter en zorgen voor overzicht.
  6. Aardappelen (gekookt), pasta, rijst, quinoa enz. zijn niet zo lekker uit de diepvries. Probeer die te vermijden in diepvriesgerechten. Wie koolhydraatarm eet, laat ze er beter helemaal uit.
  7. Begin klein, anders zie je het al snel niet meer zitten.


Een voorbeeld

Werk : anderhalf uur, als je de boodschappen al in huis hebt. Wat ? Ovenschotel met bloemkool en gehakt (4 personen) voor diezelfde middag én voor een volgende keer aparte porties (#koolhydraatarm ) en havermoutbroodjes voor de zoon die glutenvrij moet eten en dit graag de volgende dag wil meenemen naar het werk. (#glutenvrij , niet geschikt voor koolhydraatarm !) Als ik een ovenschotel bereid, steek ik er altijd wat anders er bij. De oven doet nu toch het werk, dus ik heb even tijd en het tweede gerecht moet ook in de oven. Terwijl de oven je gerecht gaart, kun je ook perfect een soep bereiden om (gedeeltelijk) in te vriezen.
Recepten staan hier onder :

Je kunt echter net zo goed in een minder drukke week grotere hoeveelheden van elke maaltijd maken en invriezen. In een drukke week zul je jezelf dankbaar zijn dat je een eigen bereide kant en klare maaltijd uit je diepvries kunt klaarmaken ! Het is hetzelfde werk om 6 stukken vlees in je pan te leggen als om er 4 in te leggen...

Bij ovenschotels kun je je bereiding klaarmaken in de oven en dan invriezen of je kunt de ovenschotel ook gewoon voorbereiden om hem later in de oven te steken. Beide opties zijn mogelijk ! Ook handig als je mensen te eten vraagt !

Andere koolhydraatarme meal prep mogelijkheden :

Andere nuttige tips :  

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So you can grow your own turmeric at home unlimited
#kurkuma #kruiden #gezondheid #diy Turmeric is probably one of the healthiest herbs in the world. - Medical experts claim that this herb provides more than 600 preventive and therapeutic benefits for health. Turmeric has powerful antibacterial and antiseptic properties, which makes this spice very useful for treating and cleaning wounds. But this herb is also very popular for its anti-inflammatory properties. Some medical experts argue that this herb is even more powerful than ibuprofen. This article describes how to grow unlimited turmeric in your own home. So, if you think that this spice is expensive and you would like to grow your own, homemade, 100% natural turmeric, then you should definitely read the article below. How to grow turmeric indoors? This super healthy root has grown from rhizomes, rhizomes. Turmeric itself does not spread seeds. You just need to buy a turmeric root at the nearest supermarket or in your local nature food store. Follow the simple instructions. First you need to break a larger rhizome into smaller pieces that have 2 or 3 buds. Then you need to fill pots with a rich organic soil, which is slightly moist, yet well drained. The rhizomes should be placed approximately 5 cm below the bottom surface, with the buds upwards. When everything is ready, you can add some water. This is it. Your turmeric will also benefit from 2 monthly feedings with a good organic fertilizer or compost tea. How do you water your turmeric? First, you need to know that this root loves water, so you need to keep the soil moist, especially in a warm, dry climate. You need to water the root every two days. Or spray with a spray bottle. In colder climates, he must have less water. The soil should never be soaked! This is the most important key to watering your turmeric. How to harvest turmeric? First, you need to know that it usually takes between 8-10 months for the edible rhizomes to mature. The leaves and stems are also edible, but most people harvest turmeric only for the roots. Different herbs can usually be harvested several times during the growing season, but turmeric can only be harvested once, if it is mature enough. So, when you notice that the rhizomes are large enough, you can dig out all the rhizomes from the pot. The rhizomes are best if they are harvested all at once. take them all out and you can store some pieces for planting for the next season. Please note that you change the soil, because the original soil will be depleted of nutrients. Storage and use You should keep the turmeric roots in a cold and dry place. If you are ready to use your turmeric roots, then you need to follow these simple instructions: in the first place, you need to boil the roots for 45 minutes. After that, you need to store them in a dry place and dry the roots for 1 week. After one week, you need to put on rubber gloves (otherwise your hands will turn bright yellow) and peel the turmeric roots. After that, you can grind the peeled carrots into spices, which you can use in many different meals and dishes. You can also make a delicious turmeric tea or latte. This super healthy root system is full of healthy nutrients that offer a lot of health benefits. This way you can now grow your own 100% organic turmeric spice that you can add to your favorite meals or smoothies. Lasagna with that little bit more - Read more This must be just about the healthiest spring soup - Read more Turmeric is very valuable for women after menopause - Read more Read more - Anise for your health, the kitchen and beauty care - Greek alant, the inulin champion, but also much more - What you need to know about matcha, and how to use it - Source: If you liked it or useful, share it with your friends, they will appreciate it.Click +Follow to stay up to date on Yoors World
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My friend is a woman
My friend is a woman - How I, as a straight woman, try to deal with my friend's transition from man to woman.“I want to be a woman.” - These words are still engraved in my memory as if he uttered them yesterday. In reality, he told me them at the end of last year, somewhere early October 2019. I fell from the sky. Of course I already knew that my friend was not a cliché machoman, and let that be exactly what attracts me so much about him. He is also autistic, because of which he can not always name his feelings and emotions, this is called “alexithymia.” We've been together for almost four and a half years now, and in the meantime, you know a thing or two about each other. For example, he told me that he used to wear dresses of his sisters for fun.Not a big deal, you might think. My mother had shortened and taken one of my father's overalls so I could walk through the mud with overalls and rubber boots and play farmer. However, what my friend never told me is how he felt when wearing those dresses, because he could never explain his emotions. Now this is still difficult for him, but with the help of a psychologist and sexologist, he slowly but surely comes out. He felt “right “when he wore those dresses, like he had to wear those dresses, and he always would. But he was born a man and his parents always raised him like that. My friend has a mustache, a beard, broad shoulders and a heavy voice. Nothing about him has ever made me - or anyone around me - suspect he's transgender.First appointment with the sexologist. - On October 14, he had his first appointment with a sexologist attached to a hospital in our region. That was a very difficult day for me, because my head told me he'd come back from the hospital as a woman. No, no, no. His sexologist helps him to (re) discover his orientation, his gender and who he wants to be. The appointments were supposed to come monthly. My friend has a counselor who helps him because he's autistic, and she's been with him once to the sexologist. I haven't dared to do it so far. After his penultimate appointment with the sexologist, he comes home and says, “I can start hormone therapy, it's really going to happen!” I can tell you that I felt terrified that day, and I had one panic attack after another and systematically hid it all from my friend. To this day, I still have panic attacks, although thanks to my new antidepressants, these are a lot less frequent.To the endocrinologist. - At some point, my friend's autism supervisor is sitting with us, and she says to him, “Oh yes, I have mapped out our train and bus routes to get to Mortsel”. I fell all the way from the sky. When I asked why they went to Mortsel and when, the counselor looked at me amazed. She thought I knew they were going to Mortsel together. No, no. Apparently, there's an endocrinologist. I had NEVER heard the word in my life, but apparently this is also called a 'hormone doctor', who is very concerned with diabetic patients, but also with people with hormone problems or, in this case, transgender. My throat was kind of pinched. Hormones already? A thousand and one questions popped my head in, and most of them are still there.The first hormone pill. - Yesterday it was then time: he was allowed to pick up the prescription for his hormones from the GP. He then did this and he immediately went to get the medication from the pharmacist. Yesterday he also immediately took his first two doses. I am terrified. Realistically, I know that no changes will be noticeable for the time being, but they will actually be there. For him, of course, it was great. He loves this whole process, he will finally become who he wants to be and he hopes to finally be truly happy. And I'll give him that. How hard I give him that.- Oh, my... But what about me? - I am straight. Of course, I can greatly appreciate the beauty of some women (who not?) , but I'm not attracted to women. My friend keeps telling me that he will not change much, but how can the transformation from man to woman be called “not much” now? What's going on with our relationship? I love my friend, but I really love it, and now I feel like I'm grieving. Because soon “my friend “will be gone. Then there's a woman in its place. He's not out of the closet with my parents, who are actually his parents, since his real parents have never been parents to him (are you still following?) , and plans to do this through a letter, because that way he can get out of his words more easily, and he can't tell them face-to-face, afraid of their reactions. He already wrote that letter, and I already read it. When he plans to send these to my parents, I don't know. But I'm also afraid of my parents' reaction. I'm afraid of everything right now. - This is the beginning of what is likely to become a long series. With this I give you a broader insight into my life at, which is currently completely upside down. #transgender #holebi #hetero #lgbtq #persoonlijk