Joe's Food Blog

Fast chicken & butter bean stew

Fast Chicken & Butter Bean Stew


  • 300 grams of chicken fillet
  • 2 cloves of garlic
  • 250 grams of lima beans
  • 1 tablespoon of olive oil
  • 1 bit of pepper
  • 1 piece of leek
  • 200 grams of spinach
  • 10 sprigs of thyme
  • 1 glass of white wine
  • 1 bit of salt

2 persons
Cooking time
15 minutes


  1. Finely chop the clove of garlic.
  2. Cut the chicken fillet into coarse pieces.
  3. Put a tablespoon of olive oil in a wok.
  4. Put the chicken with the garlic in the wok and season it with some pepper and salt.
  5. Wok the chicken until it turns nicely brown.
  6. Meanwhile, clean the leek.
  7. Cut the leek into elongated strips of about 10 cm. You can also simply cut it into rings, but I like the variation in structure.
  8. Add the leek to the chicken and wok this briefly.
  9. Rinse and add the lima beans.
  10. Extinguish the whole with the white wine.
  11. Add the spinach and gently stir in the dish so that the spinach shrinks.
  12. Let it all simmer.
  13. Remove the leaves of thyme from the sprigs and add the leaves to the dish.
  14. Ready is the fast chicken & butter bean stew. Enjoy your meal!

About the quick chicken & butter bean stew recipe

This fast chicken & butter bean stew is really brilliant, even if I say so myself. It is because of the simple combination of those few ingredients in this dish. If you prefer not to boil with alcohol, you can also replace the wine with chicken broth with a small dash of white wine vinegar. Also very tasty!

If you choose the white wine, it is good to keep in mind that not all alcohol evaporates. After more than 2 hours of stewing of dishes to which alcohol has been added, more than 90% of the alcohol has disappeared. With shorter heating, more alcohol remains: about 40% after 15 minutes of heating. So there is a little bit of alcohol left.

How can this dish be healthy ?! That is pretty simple. The Health Council advises not to drink alcohol or at least not more than one glass per day. Only 1 glass of white wine goes into this dish. That is half a glass per person. In addition, a portion of the alcohol evaporates. So it's really just a little bit of alcohol and that's why this dish still fits perfectly in a healthy diet.

Oatmeal with orange and cinnamon

Oatmeal with Orange and Cinnamon


  • 80 grams of oat flakes
  • 1 bit of cinnamon
  • 2 pieces of orange
  • 500 ml of water

2 persons
Cooking time
15 minutes


  1. Put the water in a kettle, then the dish is ready a bit faster.
  2. Weigh the oatmeal and put it in a pan.
  3. Add the boiling water and place it on the fire.
  4. Bring this to the boil again and cook for 2-3 minutes. You will automatically see a pap created by turning the water into a kind of jelly.
  5. Meanwhile, peel the orange and cut the segments into pieces.
  6. Add the orange just before the end and cook briefly with it.
  7. Serve the oatmeal with orange in bowls and sprinkle some cinnamon.
  8. Ready is the oatmeal with orange and cinnamon. Enjoy your meal!

About the oatmeal with orange and cinnamon recipe

Oatmeal with orange and cinnamon is a super healthy recipe. Because oatmeal is made from whole oat grains, it falls under the wholemeal grains. It is packed with good and essential nutrients. The orange and cinnamon make the breakfast extra healthy.

Oatmeal supplies carbohydrates, proteins, fiber, vitamin B and minerals just like bread. That is why you can use oat products very well if you want something different than bread. If, however, you do not eat bread at all, make sure that you get enough iodine. See also the article on iodine on this website.

Very positive stories are circulating about cinnamon. It would have an anti-inflammatory effect, a beneficial effect on cardiovascular diseases, helping to keep your blood sugar level stable, etc. A number of things are (partly) correct, but ... This is not a license to consume cinnamon indefinitely, because every advantage has its disadvantage. And everything that 'too' stands for is unhealthy.

Courgetti Meatballs Recipe

Courgetti Meatballs Recipes


  • 1 teaspoon of balsamic vinegar
  • 400 grams of zucchini
  • 1 clove of garlic
  • 1 tablespoon of olive oil
  • 20 grams of Parmesan cheese
  • 1 bit of pepper
  • 1 bit of rosemary
  • 300 grams of beef meatballs
  • 2 pieces of shallots
  • 1 bit of thyme
  • 390 grams of tomato cubes
  • 1 tsp tomato paste
  • 1 bit of salt

2 persons
Cooking time
15 minutes


  1. Put a tablespoon of olive oil in a pan and place it on the fire.
  2. Add the beefballs and fry them on all sides for 5 minutes.
  3. Meanwhile, finely chop the garlic.
  4. Clean the onion and cut into cubes.
  5. Add the garlic and onion after 5 minutes.
  6. Fry the whole for a few minutes, until the onion is translucent.
  7. Then add the tomato cubes.
  8. Add the tomato puree.
  9. Add the balsamic vinegar, rosemary, thyme, pepper and the salt.
  10. Bring this gently to the boil and let it simmer for a few minutes.
  11. Meanwhile, grate the cheese.
  12. I think it's best to prepare the zucchini shortly in a wok. The goal is really just warming up. Wok it so short.
  13. Divide the courgetti over the plates.
  14. Add the meatballs in tomato sauce.
  15. Garnish the whole with some Parmesan cheese.
  16. Ready is the courgetti meatballs. Enjoy your meal!

About the courgetti meatball recipe

It is said that spaghetti with meatballs (which I have transformed into courgetti meatballs) was an innovation of Italian immigrants from the early 20th century in New York City. The recipe would be published for the first time at the beginning of the last century. The recipe only contains far too few vegetables, hence my adjustment.

Italian writers often mock the dish as pseudo-Italian or non-Italian. I think that some people will turn red if they also see my variant where I replace the pasta with courgetti. Anyway, it's our health and now the dish contains a lot of vegetables. I hope they forgive me.

I use the ready-to-eat courgetti and meatballs. Simply because it saves time. Secretly I think the courgetti that you can make yourself with a spirelli better. Then you get really nice long strings. I choose the ready-made meatballs because they are really tasty and firm. Ideal!

Creamy spinach-zucchini soup

Creamy Spinach-Zucchini Soup


  • 1 piece of zucchini
  • 130 grams of Edamame beans
  • 1 tablespoon of green curry paste Koh Thai
  • 100 ml of coconut milk
  • 1 tablespoon of coconut oil
  • little pepper
  • 2 pieces of shallots
  • 200 grams of spinach
  • 500 ml of water
  • little salt

2 persons
Cooking time
15 minutes


  1. Boil the water first in an electric kettle. This way it is easier to prepare the recipe within 15 minutes.
  2. Put a large pan on the fire and put in the coconut oil.
  3. Meanwhile, clean the shallots and cut them into half-moons.
  4. Put these in the pan and fry the shallots until they are translucent.
  5. Meanwhile, cut the zucchini into cubes.
  6. Add the green curry paste as soon as the shallots have turned translucent.
  7. Add the water directly, along with the zucchini, the Edamame beans and the spinach.
  8. Put a lid on the pan and bring it to the boil and let it simmer for about 5 minutes.
  9. Blend the whole with a hand blender to an even soup.
  10. Add the coconut milk and season the soup with salt and pepper (because you do not have a stock, you may use some salt).
  11. Ready is your creamy spinach courgette soup. Enjoy your meal!

About the creamy spinach-zucchini soup recipe
This creamy spinach-zucchini soup is proof that you can prepare something healthy quickly and that it can also be super tasty
It is really a super-simple recipe. In the picture you can see the ingredients that I used. Only the salt and pepper are not in the picture.

The green curry paste I use is from the Koh Thai brand. I personally think that is a very tasty curry, ideal to give this soup just that extra flavor.

Crispy ginger beef

Crispy Ginger Beef


  • 280 grams of sirloin steak
  • 4 cm ginger
  • 2 tablespoons of honey
  • 1 tablespoon red wine vinegar
  • 2 bags of Saitako miso soup
  • 4 pieces Shanghai paksoi 2 packages

2 persons
Cooking time
15 minutes


  1. Put a large pan of water on the fire.
  2. Cut the fat from the meat and cut the fat into thin strips.
  3. Put a pan with non-stick coating on the fire and fry the fat crispy.
  4. Meanwhile, peel the ginger and cut the ginger into matched strips.
  5. Fry the ginger in the fat until the ginger is crispy.
  6. Cut the meat into cubes.
  7. Hash the cubes through the miso paste.
  8. Remove the fat and the ginger from the pan and set aside.
  9. Fry the meat in the moisture of the fat.
  10. Add the honey and red wine vinegar and let it thicken briefly.
  11. Put the paksoi in the pan with water and blanch for 1 minute.
  12. Drain the water and cut the bok choy in half.
  13. Place the bok choy on the plates and pour the gravy of the meat over it.
  14. Divide the meat over the plates and garnish with the fat and the ginger.
  15. Ready is the crispy ginger beef. Enjoy your meal!

About the crispy ginger beef recipe
This crispy ginger beef recipe is super simple and super tasty! The amount of ginger seems a bit much, but by "frying" the ginger it becomes really very tasteful.

Saitaku miso soup The recipe I "borrowed" from Jamie Oliver and adapted to the diet behind Supersnel Gezond. Now the weather is nicely balanced. Miso-paste is not available in my supermarket, but I also found something on it. Miso paste is a soybean paste with some flavorings. In the store you can buy miso soup from the brand Saitaku. These bags also contain miso-paste. That is why this miso soup is also ideal for use as a marinade for the meat. A simple and super-tasteful solution. You also use some honey and red wine vinegar to flavor the meat. In this way you create an ideal combination between fat, salt and sugar. Ultimate taste experience

Brussels sprouts Italian style with bacon

Brussels Sprouts Italian Style with Bacon


1 grated lemon zest
1 clove of garlic
1 tablespoon of olive oil
3 sprigs of oregano fresh
1 bit of pepper
3 sprigs of rosemary fresh
150 grams of bacon
500 grams sprouts cleaned
2 tablespoons of Taggiasche olives
3 pieces of tomatoes
1 piece of onion
1 bit of salt

2 persons
Cooking time
15 minutes


  1. Clean the onion and cut it into half-moons.
  2. Clean the clove of garlic and chop it fine.
  3. Put a tablespoon of olive oil in a wok.
  4. Add the bacon.
  5. Add the onion.
  6. Add the garlic.
  7. Add the sprouts.
  8. Stir fry the whole well.
  9. Meanwhile cut the tomatoes into cubes.
  10. Add the tomato cubes.
  11. Add the Taggiasche olives.
  12. Pick the leaves of rosemary and oregano from the twigs and finely chop them.
  13. Grate the zest of the lemon and add it to the rosemary and oregano.
  14. Add some salt and pepper and mix it into a kind of spice mix.
  15. Divide the dish over the plates and garnish with the spice mix.
  16. Ready are the sprouts Italian style with bacon! Enjoy your meal!
About the sprouts Italian style with bacon recipe
This sprout recipe, Italian style with bacon, is a concept of my wife. I was home later that night and my wife would take care of the food. Shot in the rose! I came in and it smelled fantastic and it was really great!

Did you think that sprouts used to be so dirty? And do you like them now? This may be because you have come to appreciate them more, but also because of something else. By spreading and further development sprouts have become less bitter in recent years.

The sprout has undergone a major development in the past forty years. An employee of the company Syngenta, which develops the seeds with which it is grown, says that the sprout is more resistant to all weather types, but is also milder in taste. That only succeeded a few years ago.

Creamy Thai cauliflower soup

Creamy Thai Cauliflower Soup Recipe


400 grams of cauliflower the florets
40 grams of cashew nuts
1 bit of chili pepper
1 clove of garlic
100 ml of coconut milk
7.5 grams of coriander
1 bit of lime zest grated peel
1 tablespoon of olive oil
2 pieces of shallots
600 ml of water
1 tablespoon yellow curry paste
1 bit of salt

2 persons
Cooking time
15 minutes"


  1. First, put the water in the kettle and turn it on.
  2. Put the olive oil in a high pan.
  3. Clean the shallots and cut them into half-moons.
  4. Finely chop the clove of garlic.
  5. Put the shallot and garlic in the pan and fry until the shallot is translucent.
  6. Add the cauliflower.
  7. Add the yellow curry paste.
  8. Add the water.
  9. Put the lid on the pan and bring it to the boil.
  10. Let it cook for about 7-8 minutes.
  11. Add the coconut milk.
  12. Blend the whole into an even soup.
  13. Season it with a little salt, chili pepper, and lime zest.
  14. Finely chop the coriander and stir the main part through the soup.
  15. Spread the creamy Thai cauliflower soup over the bowls.
  16. Garnish with the cashew nuts and the leftover coriander.
  17. Ready is creamy Thai cauliflower soup. Enjoy your meal!

About the creamy Thai cauliflower soup recipe
This creamy Thai cauliflower soup is again such a deliciously simple and super tasty dish. The secret ingredient is the zest of lime or grated lime zest. That really gives this soup a refreshing boost.

Creamy Thai cauliflower soup consciously chooses only 100 ml of coconut milk. There is 200 ml in the package. Not that I am so afraid of extra calories, but I always pay attention to the total amount of saturated fat. Saturated fat is not unhealthy, but wherever you stand it is. However, there is a lot of confusion lately. For this see the article Saturated fat healthy ?. In short, do not use the whole suite for 2 people. The olive oil and cashew nuts also contain some saturated fat and enough is enough. The rest no longer contains saturated fat, so you stay well within the maximum recommended amount.

Low-Carbohydrate Sushi 

Sushi Recipe
Low-Carbohydrate Sushi


  • 1 piece of avocados
  • 400 grams of cauliflower rice
  • 200 grams of hüttenkäse
  • 1 piece of cucumber
  • 2 teaspoons of horseradish
  • 5 pieces of nori leaves
  • 1 bit of soy sauce
  • 1 tablespoon of fish sauce
  • 250 grams of warm smoked salmon fillet
  • 1 bit of wasabi
For Portions: 2


  1. We first make the sticky rice. Either, sticky rice.
  2. Mix the cauliflower rice with the cottage cheese, horseradish and fish sauce. Stir well until the cauliflower rice has really become a sticky rice.
  3. Cut the avocado in half and remove the kernel.
  4. Cut the flesh in the peel into a grid and spoon the pulp from the peel. Set this aside.
  5. Cut the cucumber in half and then cut the cucumber into thin long strips.
  6. Pull the salmon apart so that you get loose pieces of salmon and put this aside as well.
  7. Place a sheet of nori with the rough can up on a bamboo mat.
  8. Spread a layer of cauliflower rice evenly on the nori- mal and leave 7 cm at the top.
  9. Place the salmon, avocado and cucumber in the middle of the cauliflower rice.
  10. Roll the noril carefully with the bamboo mat away from the body and press the filling in the middle.
  11. Moisten the free part of the nori- mal with water and firmly tighten the roll.
  12. Remove the roll of the bamboo mat and cut it with a lightly moistened sharp knife into 5-6 pieces.
  13. Repeat this until you have cut a total of 5 rolls into pieces.
  14. Serve the low-carbohydrate sushi a little wasabi and soy sauce.
  15. Ready is the low-carbohydrate sushi! Enjoy your meal!

About the low-carbohydrate sushi recipe

Yes! Finally I had the good inspiration for a brilliant low-carbohydrate sushi. In other words, futomaki. Futomaki is a somewhat thicker roll of about four centimeters that, apart from rice, often has three different fillings.

The challenge was: how to make sushi rice based on cauliflower rice. Cauliflower rice does not stick so well itself. I got the idea because I wanted to make another dish with salmon. Salmon tastes great with, for example, some cottage cheese, a little dill and some horseradish. So I was playing around a bit. Some avocado and some cucumber there ... Maybe another sushi bowl. Suddenly the penny fell. If I mix hüttenkäse with cauliflower rice, then I have sticky rice, or sushi rice. Sushi rice is sweetened with sugar and hüttenkäse also has something sweet. To make the taste more Asian, I dropped the dill and chose the horseradish and the fish sauce. Perfect basis for the low-carbohydrate sushi!

Low-carbohydrate sushi 2From now you can of course vary endlessly. I chose the warm smoked salmon nuts. They are nice and high on taste and a bit greasy. Some avocado for the creamy effect and some cucumber for the fresh final touch.
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