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Vegan Diet Amsterdam

Hello and nice to see you here!

My name is Valerie Stokman.

I am a registered dietitian based in Amsterdam, Netherlands. I am specialized in vegetarian/vegan nutrition for persons of all ages. Vegan Diet Amsterdam is my trade name.

With this website I hope to encourage people to think about sustainability, to eat more plants, to cook more and to learn more about optimal nutrition for human and planetary health.

About me

About me

Hi and nice to see you here! My name is Valerie Stokman. I am a registered dietitian, specialised in plant-based nutrition.

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Consults

Consults

On this page you will find information about what you can expect from a consult and how much it costs.

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Mealplans

Mealplans

Get your professional vegan meal plan here.

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View my meal plans

If you looking for professional balanced vegetarian and vegan meal plans, click here!

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Need inspiration? Have a look at my recipes!

Click here to find a collection of my favourite vegetarian and vegan recipes that are good for you and the planet.

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0616961410

@ valerie@vegandiet.amsterdam

WHICH SALT IS THE HEALTHIEST? As a registered die WHICH SALT IS THE HEALTHIEST? As a registered dietitian with over 10 years of experience, I will answer: SALT is SALT. Himalayan salt, sea salt, Celtic salt—they are all just salt. All types contain approximately the same amount of sodium. Compared to regular table salt, sea salt contains a few more minerals, such as magnesium and calcium. However, this is such a small amount that (with normal use) it does not contribute to additional intake of those minerals. A warning: the alternative types of salt do not contain added iodine. So, if you don’t use table salt with added iodine, you should ensure that you get enough iodine from other sources. Stay informed with evidence-based nutrition advice! Follow @vegandiet.amsterdam for expert insights. expert insights. What type of salt do you use most? #salt #salthealth #saltdanger #sodium #minerals #healthyeating #nutritionist #wellnesss #seasalt #himalayansalt #pinksalt #blacklavasalt #iodizedsalt #tablesalt #fleurdesel #vegandietamsterdam
CHOCOLATE MOUSSE with Hazelnut Crumble & Strawberr CHOCOLATE MOUSSE with Hazelnut Crumble & Strawberry Sauce With this easy recipe of Chocolate Mousse with Hazelnut Crunch and Strawberry Sauce, I want to inspire you to elevate your desserts just a little bit. A few simple tricks can transform a basic mousse into a next-level experience. For this recipe, I use my favorite chocolate mousse base, which is rich and velvety and not too sweet. This dessert is a delightful combination of textures and flavors. The rich chocolate mousse offers a smooth and indulgent base, while the hazelnut crumble adds a crunchy contrast. The fresh strawberry sauce brightens the dish with its sweet and tangy flavor. It’s a perfect way to treat yourself or impress your guests with a dessert that’s both elegant and easy to make. Enjoy your spring & stay healthy! #vegandietamsterdam #vegandietician #hotweather #eathealthybehappy #dietitianamsterdam #voedingsadvies #voedingsadviesamsterdam #chocolatelover #chocolatemousse #chocolatestrawberries🍓
❌GIVEAWAY is OVER❌ Win a €50 gift card from ❌GIVEAWAY is OVER❌ Win a €50 gift card from @nutribites.nl ! In celebration of spring, I am giving away 3 gift €50 cards from Nutribites. You can choose any supplements of your choice from their website, and they will be sent to you free of charge. To take part, inspire your friends to participate in the contest by tagging at least two of them in this post. That’s it! Anyone can participate. But your support through a follow/subscription would mean a lot! Three winners will be selected by a randomizer on Wednesday March 26th. 📝 1 comment - 1 chance to win! The winners are @jes2102 @aua_amsterdam @bohemian_angles 🎉 Yours, Valerie #vegan #giveaway #supplements #health #wellness #plantbasedlifestyle #community #springishere #springawakening #springgiveaway
MELTED PUMPKIN WITH SPINACH I really love pumpki MELTED PUMPKIN WITH SPINACH I really love pumpkin, though not everyone in my household shares my enthusiasm for it. Still, I cook it for myself nearly every day. I enjoy wrapping this melted pumpkin with spinach in a wholegrain tortilla or a socca for lunch. It also makes a fantastic side dish for almost any main course. I like to cook it in ghee, but feel free to substitute with any oil of your choice for a vegan version. The nutritional value is based on a single portion: roughly 200 g of pumpkin and 100 g of spinach. This melted pumpkin with spinach is high in Vitamin A  and Vitamin K. Ghee provides some healthy fats for better absorption of these fat-soluble vitamins. Find the full recipe and ingredients, swipe ➡️ Enjoy this nutritious and easy-to-make dish! For more recipes and tips on a healthy vegan lifestyle, follow @vegandiet.amsterdam #pumpkins #pumpkinrecipes #vitamink #vitamina #healthyeating #healthyrecipes #healthyeating #registereddietitian #registereddietitiannutritionist #registereddietitianapproved #spinachrecipes
HOW TO REDUCE BODY FAT & GAIN MUSCLES AT THE SAME HOW TO REDUCE BODY FAT & GAIN MUSCLES AT THE SAME TIME My clients often say: What I want is to reduce my body fat and to gain more muscles. Well, who does not want that?! Is it manageable? Certainly. But it is not going to happen overnight, over week or even over month (no matter what influencers say). To reduce body fat there must be structural caloric deficiency. To gain muscles, there must be enough protein on a daily base AND regular exercise to stimulate the growth of the muscles (training once a week will not significantly help). To reach both goals, you need to do both things: eat less calories and enough protein AND exercise regularly.  And this can be challenging, especially on the long run. The best help is support of your coach/dietitian/partner/family/friends. Feel free to DM me if you want to make an appointment. Otherwise, follow me for practical advice! Yours, Valerie #bodyfat #muscles #fitfood #ditness #fitnessandhealth #healthandfitness #wellness #nutritionfacts #sportdietitian #howtobuildmuscles #proteinrichdiet #plantbasedprotein #registereddietitian #rd #plantbaseddietitian #dietitianamsterdam #nutritionistamsterdam #fitnesscoach #foodcoach #healthcoach #healthyhabits
Sunday evening is the perfect time for a movie mar Sunday evening is the perfect time for a movie marathon! Here’s my recent top-15 Netflix films & series (old & new): Druk A Star is born Silver linings Triangle of sadness Marriage story Lost daughter Pieces of a woman Dont look up Maestro Leave the world behind Pain hustlers Fair play Man in full Perfect couple Jerry McGuire Enjoyed my Netflix recommendations? Stay tuned for more lifestyle and wellness tips! And don’t forget to share YOUR favorite movies below! #netflixtips #wellnessjourney #followformore❤️ #microbloggernl #influencernl #influencernetherlands #amsterdamlife
Vitamin A supplements For many people, vitamin sup Vitamin A supplements For many people, vitamin supplements (including vitamin A) are not necessary. If you choose to take a supplement, it is advisable not to exceed 100% of the recommended daily allowance (RDA). The reference intake (RI) on the label indicates the recommended daily amount. For vitamin A, adults should not take more than 800 mcg (men) or 680 mcg (women) per day from supplements. Smokers are particularly advised against taking supplements containing provitamin A (beta-carotene). In smokers, high doses of beta-carotene (over 15 mg/day) may increase the risk of lung cancer. As supplementing vitamin A can be potentially harmful for health, I recommend obtaining this vitamin from food sources. Consuming a variety of colorful fruits and vegetables is essential to meet vitamin A needs. It’s also beneficial to pair these foods with healthy fats (e.g., avocado, olive oil) to improve vitamin A absorption. Follow registered dietitian @vegan for expert tips on nutrition and wellness. #vitamina #nutritions #healthyfood #skincare #immunesystemsupport #immunesystembooster #vitaminsandminerals #wellness #rd #registereddietitian #registereddietitiannutritionist #registereddietitianapproved
Vitamin A: a fat-soluble vitamin crucial for norma Vitamin A: a fat-soluble vitamin crucial for normal growth, healthy skin, hair, and nails. It also plays a pivotal role in the proper functioning of the eyes and the immune system. Different forms exist, with animal products containing retinol (liver is a rich source!) and plants providing carotenoids, which our bodies convert into vitamin A. However, excessive intake can be harmful, particularly for pregnant women. Diving deeper, animal products offer vitamin A as retinol or retinyl esters, while fruits and vegetables supply carotenoids, like alpha-carotene, beta-carotene, and beta-cryptoxanthin, often called provitamin A. Regarding daily needs, the recommended daily allowance (RDA) in the Netherlands for adult males (>18 years) is 800 mcg/day, and for adult females, it’s 680 mcg/day. Absorption is key! Fat is essential for proper vitamin A absorption. 🥑 The body absorbs 70-90% of retinol and 9-22% of carotenoids. Vitamin A is stored in the liver, with excess amounts also stored in body fat. What are your favorite vitamin A rich foods? Share them in the comments below #vitamina #nutritions #healthyfood #skincare #immunesystemsupport #immunesystembooster #vitaminsandminerals #wellness #rd #registereddietitian #registereddietitiannutritionist #registereddietitianapproved
ZUCCHINI FRITTERS There are periods when I cook ZUCCHINI FRITTERS There are periods when I cook these zucchini fritters every other day, and then I switch to something else, only to rediscover them later! Every time I make them, I change things up a bit: sometimes I add tinned corn, cilantro, or skip the spinach if I don’t have any on hand. Rice flour and all-purpose flour both work equally well in this zucchini fritters recipe. For a vegan version, substitute the cheese with nutritional yeast, and the eggs with chickpea flour (about 2 tablespoons per egg). The versatility of this recipe means you can customize it with whatever you have in your pantry, making it a great go-to dish for using up leftovers! Enjoy these zucchini fritters as a snack, side dish, or light meal. They’re crispy on the outside and soft on the inside, making them a perfect addition to your weekly meal rotation! Note on the nutritional values: These values will vary depending on the type of cheese, flour, and how much oil you use. Substituting vegan options like nutritional yeast and chickpea flour will also affect the nutritional content. Enjoy! #zucchini #zucchinifritters #zucchinilover #healthyfritters #leftoverrecipes #healthylunchideas #healthylunches #registereddietitian #registereddietitiannutritionist #rd
WHAT SUPPLEMENTS I TAKE A few months ago, I was a WHAT SUPPLEMENTS I TAKE A few months ago, I was advised by my GP to take an Iron supplement for a while. Even though I do not officially have a deficiency (meaning that the lab results are within the range but on the low side), I experience some symptoms that may be a result of mild Iron deficit. Because I tend to forget to take supplements (I am a human too), she prescribed a supplement that I only must take twice a week. But even that is too much to implement in my system! So, I’ve purchased this box to help myself to remember. What’s inside? ~ I take daily vitamin B12 (temporary measure in my case, just to replenish the reserve which was on the low side) and vitamin D (in winter months). ~ Twice a week I take iron + vitamin C to enhance absorption. Do you have any go-to supplements? And most importantly, do you actually remember to take them? Share your tips and tricks in the comments #iron #ironinvegandiets #ironinvegetariandiets #ironinplantbaseddiets #plantbasediron #halthandfitness #fitnessandhealth #fitnessanddiet #nutritionist #dietitianrd #plantbaseddietitian #dailyroutineofadietitian
How Much Iron Do We Need? In the Netherlands, the How Much Iron Do We Need? In the Netherlands, the recommended daily allowance of iron varies by gender and age. Children need 8 mg of iron per day, men of all ages and women over 50 need 9 mg per day, while women of reproductive age need 16 mg (to compensate for iron loss during menstruation). Iron in Plant-Based Diets. Vegan Sources of Iron Here are some plant-based foods that are excellent sources of iron, with the amount of iron per 100 grams of food (The data source is Food Data Central of the US Department of Agriculture): * Dark chocolate (70-85% cacao solids): 12 mg * Tahini: 9 mg * Pumpkin seeds: 8.8 mg * Hemp seeds: 8 mg * Chia seeds: 7.7 mg * Beans: 5 mg (adzuki beans) – 7 mg (Lima beans) * Lentils: 5-6.5 mg Do you use this vegan superfoods in your daily diet? #superfoodnutrition #hempseedbenefits #superfoodsnacks #superfoodingredients #vegantipsforyou #vegantipshare #vegandietamsterdam #vegandietmealplan #iron #ironforvegetariansnutrients #irondeficiency #irondeficiencyanemia #sourcesofiron #chiaseeds #darkchocolatelover #tahini #beans #lentils
Iron in Plant-Based Diets Iron is a trace element Iron in Plant-Based Diets Iron is a trace element, meaning that the human body needs only small amounts of this mineral. Despite this, iron deficiency is the most common deficiency worldwide. Iron is important for the formation of hemoglobin, a component of red blood cells that transports oxygen throughout the body. Iron is also needed to produce energy in our cells, and it contributes to the normal functioning of the immune system. Iron in Food: Two forms exist: heme iron (animal sources) and non-heme iron (animal & plant sources). We absorb ~15% of iron from a Western diet, and vegans absorb ~10% (mostly non-heme). Iron Absorption: Absorption happens in the small intestine and depends on: 1. Body iron stores (more stores = less absorption). 2. Iron form (heme iron absorbs better). 3. Other nutrients (vitamin C increases non-heme iron absorption; phytic acid, calcium, oxalic acid, tannins decrease absorption). Focus on the overall diet, not isolated nutrients. Iron Deficiency: Common, especially in menstruating women, pregnant women, and vegans. Causes include blood loss, infections, and reduced absorption. Symptoms: fatigue, poor concentration, weak immunity, brittle nails, dry skin, hair loss, mouth inflammation, restless legs, pale skin. Similar symptoms exist for B12 and folate deficiency; a blood test is needed for diagnosis. If you’re concerned about your iron levels, talk to your doctor or a registered dietitian. #vegan #iron #plantbased #health #nutrition #dietitian #rd #registereddietitian #healthylifestyle #veganfood #irondeficiency #anemia
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