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

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

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

Get your professional vegan meal plan here.

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When my own husband asked me just very recently wh

When my own husband asked me just very recently what actually fiber was (hallo??), I thought that I should probably write an article about fiber and explain in simple words what it is, why we need it, how much we need and where do we get it from. The article is on my website. Here are some bullet points:

Dietary fibers are complex carbohydrates that are responsible for the structure of plants. Take a celery stalk, for example. Do you see long, longitudinal “threads” on it? That is dietary fiber. Celery is a radical example. Fibers are not always visible to the naked eye.

Whole plant-based foods are rich in fibers: fruit, veggies, berries, nuts, seeds, whole grains. Animal derived foods do not contain fiber.

We can categorize fiber into two main categories: soluble and insoluble.
Soluble fibers a.k.a. prebiotics is viscous, water soluble and fermentable. They feed beneficial bacteria (probiotics) in our intestines. Soluble fiber lowers blood cholesterol and glucose levels.
Insoluble fibers leave our body in the same form in which they enter it. This is to say our body does not break them. They increase stool volume and improve bowel motility. Insoluble fiber provides a feeling of fullness/satiety.

Fiber slows down the flow of glucose into the blood and maintain normal cholesterol level. Adequate fiber intake reduces the risk of cardiovascular disease, type 2 diabetes and some types of cancer. They also create a feeling of fullness and thus control weight.
‼️The recommended RDA for men is 40 grams fiber, for women the RDA is 30 g.

Can you eat too much fiber?
Certainly. Is it dangerous? Sometimes. Especially for persons with low weight, too much fiber can have negative consequences for their health. Fiber provides a feeling of fullness. So potentially a person whose diet contains lots of fiber can eat less (meaning less calories and less nutrients than necessary) than they need.

#vegandietamsterdam #plantbased #plantbaseddiet #nutritionfacts #dietitian #dietitianamsterdam #plantbaseddietitian #dieetadvies #dietistamsterdam #voedingsadvies #fiber #fibre #healthbenefits #healthbenefitsofplants #healthyfood #health #Voedingsadviesamsterdam

MONOSALADS Did you know that you can make great s

MONOSALADS

Did you know that you can make great side salads using only one vegetable? Just be creative with decoration/seasoning, and nobody would guess that you ran out of groceries)

How to make carrot salad:
Grate the carrots. Salt. Drizzle with olive oil and add just a few drops of sesame oil. Top with sesame seeds and serve.

How to make celery root salad:
Finely chop the parsley. Wash the celery root, peel it and grate it. Immediately pour a bit of lemon juice over grated celery, otherwise it will darken. Add pomegranate arils and parsley. Season with olive oil and salt and serve.

#monosalad #easyrecipes #onevegatable #carrot #celeryroot #easysides #easysalads #plantbased #plantbaseddiet #vegandietamsterdam #vegandiet #vegandietitian #plantbaseddietitian #creativityinthekitchen #budgetcooking

Rösti a.k.a. dranik recipe Rösti is the Swedish

Rösti a.k.a. dranik recipe

Rösti is the Swedish name of a dish popular in many parts of the world consisting mainly of grated potatoes. In my home-country it goes under the name of dranik. In the US it is known as hash brownies. In Israel these potato fritters are called latkes. In essence, rösti is a big pancake made of raw grated potatoes. But however banal it sounds; it is always a hit at my table. I guess it has just the right crispiness and provides just the right comforting sensation. I add a carrot to my rösti for the sake of nutrition, or sometimes a celery root. But exclusively using potatoes is definitely also a perfect way to go.

Ingredients
+/- 300 g potatoes
+/- 100 g carrot
Salt and black pepper to taste
Vegetable oil A/N

Method

1. Preheat the oven to 180C.
2. Wash and peel the potatoes and carrots. Shave them using a spiralizer or grate them. I use my food processor with a grater blade.
3. Squeeze excess water if there is any. Add a generous amount of salt and black pepper, stir.
4. Heat a skillet over high heat. Once the skillet is hot, add a generous amount of vegetable oil. Add the rösti mixture in an even layer. Flatten with a spatula. Press well to the bottom of the pan. Reduce the heat and fry on medium high until golden brown. This will take approximately 7-10 minutes.
5. Once desired color is achieved, flip over rosti onto a plate and add more oil to the skillet. Return the rösti to the pan (now put the uncooked side on the skillet). Fry for another 7-10 minutes.
6. Transfer to an oven dish. Put in the oven to finish cooking for approximately 10-12 minutes.

#rosti #rostirecipe #dranik #latkes #veganrecipes #plantbasedliving #plantbasedrecipes #plantbaseddietitian #vegandietamsterdam #vegandiet #plantbaseddiet #healthyrecipes #healthymealplan #healthymealplans #easypotatorecipe #potato #potatopancake #dietitianamsterdam

About resolutions Show me a person who does not w

About resolutions

Show me a person who does not want to start a new life from January the 1st…

We all make resolutions: New Year resolutions, new month, Monday, Birthday… Making a resolution is easy. But it is much more difficult to make it actually happen. Here are some of my thoughts.

Firstly, it is important to set REALISTIC goals. Here self-knowledge is of great importance. If you haven’t visited gym in the past year, then going to the gym 5 times per week is NOT a realistic goal.

Secondly, motivation is vital to your success. Do you REALLY want to change something in your life, or does it simply sound nice?

Thirdly, realize that acquiring a good habit takes time (bad habits stick much easier, that’s a fact of life). Do you want to acquire new healthy habits? Make a list of the habits that you would like to incorporate in your daily life. Pick one to work on. Don’t rush, don’t try to work on multiply habits at the same time. It is a recipe for a failure. Give yourself a month. This is long enough for a good habit to take root in your system.

Discipline is usually required when acquiring a healthy habit. There will always be temptations and excuses. You might fall. It is OK. Just stand up and continue. There are no ideal people (or they are boring). Persistence is the key to success.

Finally, it might help to share your resolution with anyone, be it your family, a friend or a colleague.

Have a healthy 2022 everyone! Yours, Valerie

#goodhabits #goodresolutions #healthylifestyle #healthyhabits #goodintentions #settinggoals #selfknowledge #discipline #healthyweight #weightmanagement #dietitian #dietitianamsterdam #voedingsadvies #voedingsadviesamsterdam #dieetadvies #dietist #diëtiste

Homemade granola recipe! Making your own healthy

Homemade granola recipe!

Making your own healthy (or at least healthier) granola at home is very easy. It can be prepared in bulk and stored for at least a few weeks in a cool, dry place. Mu husband, my 3-y old daughter and myself, we love it on soy yogurt in combo wish fresh berries/fruit. Easy, quick and delicious breakfast.

Ingredients:

1 cup rolled oats

1 cup rolled barley (sub with rolled rice, corn, buckwheat, rye or just another cup of oats)

1 cup of seeds and nuts of your choice, such as flaxseed, pumpkin seeds, sesame seeds, hemp seeds, sunflower seeds, Brazil nuts, cashew nuts, almonds, etc.

1/4 cup melted coconut oil

1/4 cup liquid sweetener such as agave or maple syrup

Method

1. Preheat oven to 100 degrees Celsius (convection mode).

2. Chop nuts if necessary.

3. Mix dry ingredients in one bowl. Mix liquid ingredients in another bowl.

3. Pour the liquid mix onto the dry ingredients, stir thoroughly.

4. Pour the mixture on a baking sheet covered with parchment. Flatten using a spatula or the back side of a tablespoon. Bake for approximately two hours. Allow to cool completely.

5. Crumble into pieces and store in a glass jar or in an airtight container.

#granola #healthiergranola #healthyrecipes #vegangranola #homemadegranola #healthyhabits #nutrition #vegandietamsterdam #dietitianamsterdam #easybreakfast #easybreakfastideas #foodprep #plantbased #plantbasedliving #plantbaseddiet #vegan #vegankids #veganrecipes #healthymealplan

How to survive holidays without gaining weight ⁉

How to survive holidays without gaining weight ⁉️
Festive days are usually associated with food (and drink) abundance. And even though we perfectly know that too much food/drinks is not good for our health, it is difficult to stay within healthy limits during the special festive meals. Check out the new article on my website with 12 practical tips on how not to gain weight during holidays. Here are random 6 tips from the article:

1. Do not starve yourself before the festive dinner
Do not starve yourself during the day in anticipation of a festive meal. It is a bad strategy. Have a nutrient-rich, satisfying breakfast/lunch in order to not feel excessively hungry by the evening.

2. Use small plates
The same amount of food on plates of different diameters looks quite different. On a large plate portions seem small, and vice versa.

3. Limit yourself to one portion
Take everything that you want but limit yourself to one portion. Stay mindful and enjoy every bite of the food that you eat!

4. Focus on your friends, not on the food
Holiday is above all, not a feast, but an opportunity to connect with family and friends. The memories of moments of emotional intimacy will make you feel happy for a long time. The excess fat around your waist and hips – unlikely!

5. Drink carbonated water before and during the festive meal
Bubbles will fill your stomach and supress your appetite to some degree.

6. Do not be afraid to experiment
This tip is meant for those in charge of the dinner table. Try new, healthy recipes. Nowadays in a split second you can find millions of light, healthy and at the same time festive recipes for every taste and budget.

#healthyhabits #hownottogainweight #nutrition #dietitian #dietitianamsterdam #nutritionistamsterdam #vegandietamsterdam #healthymealplans #healthyholidays #weightcontrol #portionscontrol #weightmanagement #nutritionadvice #nutritiontips

#dinarakaskoadvent @dinarakaskomoulds @dinarakasko

#dinarakaskoadvent @dinarakaskomoulds @dinarakasko
This is not a traditional cheesecake but a 100% raw and vegan one. The crust is made with nuts and raisins, the middle layer has its vibrant colour thanks to blueberries and blackberries. Some chlorella to top it off with health benefits, some mint leaves for the decor!

Sugar addiction really does exist! Did you know th

Sugar addiction really does exist!
Did you know that @who recommends that the consumption of free sugars should be below 5% of all the consumed calories?
On my website you will find an article with recommendations on sugar consumption and ten practical tips on how to get over sugar addiction. Here are five random tips from the article:

1. Don't start your day with sweets
Scientists have made an interesting observation: a breakfast that tastes sweet (muesli, croissants, sweet yogurt, etc.) stimulates further consumption of other sweet foods throughout the day.

2. Don't starve
Never skip meals. The most optimal nutrition pattern is breakfast, lunch, dinner (preferably at about the same time every day) plus 1-2 light snacks, if necessary. Make sure there are no excessively long pauses between meals. During long periods of time without food (> 5 hours), blood glucose levels drop significantly. This leads, firstly, to poor mood (irritability, inability to concentrate, weakness), and secondly, to your body urgently requiring fast glucose, read: sugar.

3. Consume enough dietary fibre
There is glucose in our blood all the time. It is important that its level does not become too high. Dietary fibre slows down the absorption of glucose into the bloodstream. Fibre is found in plant foods: whole grains, bran, lentils, beans, peas, vegetables, berries, nuts, seeds.

4. Get rid of temptations
Do not buy sugar-containing foods, do not use "children" and "visitors" as an excuse. Sugar is harmful for their health too!
Implement a sugar-free workplace policy.

5. Brush your teeth or chew gum
Many people crave sweets after lunch or dinner. In this case, rinsing your mouth with an antiseptic solution or brushing your teeth helps. The specific taste of toothpaste does not go well with sweets. The same goes for chewing gum (unsweetened). Research shows that chewing gum (preferably mint-flavoured) reduces the intake of sweets.

#sugaraddiction #helathyhabits #nutritionfacts #vegandietamsterdam #plantbaseddiet #healthydiet #dietitianamsterdam #nutritionistamsterdam #plantbaseddietitian #healthymealplans #sugar #who #dietaryguidelines

Pumpkin fritters recipe! As you probably know, I

Pumpkin fritters recipe!

As you probably know, I LOVE pumpkin. Here is one of my very easy pumpkin recipes (vegetarian).

Ingredients (1o fritters)

200 g raw pumpkin, peeled
2 (organic) eggs
25 g semolina flour or regular flour
10 g grated parmesan cheese
Salt to taste
Canola or rapeseed oil for frying
Fresh cilantro, chopped
1 ripe tomato

Method
1. Grate the pumpkin.
2. Process half the pumpkin, eggs, and flour in a food processor.
3.Mix the rest of the grated pumpkin and parmesan into the batter. Add salt to taste.
4. Heat a generous amount of oil in a non-stick frying pan over a medium-high heat and add 1 tbsp of batter into the pan at a time to make small fritters.
5. Cook until the edges are set. Flip the fritters and cook for another 2-3 mins until golden and cooked through. Keep warm while you cook the remaining fritters.
6. Chop the tomato. Add salt, a bit of oil and a bit of chopped cilantro. Stir.
7. Serve the fritters with the tomato salad and (optionally) yogurt.

#pumkin #pumkinrecipes #pumkinfritters #vegetarianrecipes #vegetarischeten #dieetadvies #voedingsadvies #voedingsadviesamsterdam #dieetadviesamsterdam #whatdietitianseat #dietitian #dietitianamsterdam #vegetariandiet #vegetariankidsrecipes

Matcha 🍩 Have a lovely Sunday everyone! #mat

Matcha 🍩
Have a lovely Sunday everyone!

#matcha #matchadonuts #greendonuts #vegandonuts #plantbased #plantbasedliving #vrgandonuts #vegan #voedingsadvies #voedingsadviesamsterdam #veganamsterdam #amsterdamvegan #dietisteamsterdam #vegandiet #vegandietitian #plantbasedkids #dietistamsterdam #vegetariankids #nutritionistamsterdam #dieetadvies

Basic vegan waffles recipe! So basic that you can

Basic vegan waffles recipe! So basic that you can make them right now!

Ingredients (4 large waffles)
2 tbsp ground flaxseed
4 tbsp warm water
1 cup wholegrain flour
1 cup vegan milk
1 tbsp canola oil
1 ripe banana
1 tbsp nut butter of your choice
A pinch of salt
A pinch of vanilla (optional)
2 tbsp currants

Method
1. Mix the flaxseed with warm water and wait till water is fully absorbed (will take a few minutes).
2. Blend all the ingredients except the currants in a food processor. The batter should be quite thick and should slowly slide off the spoon. Add the currants, stir.
3. Let the dough stand for 10 minutes.
4. In the meantime, turn on your waffle maker.
5. Bake the waffles following the manufacturer instructions.
6. Keep the waffles warm till you are ready to serve them.
7. Garnish with caramelized nuts, berries, yogurt or any other toppings of your choice.

#veganwaffles #wafflesrecipe #veganwafflesrecipe #healthyrecipes #breakfastideas #whatdietitianseat #plantbasedrecipes #healthymealplans #mealplans #weightlossplans #dietitianamsterdam #nutritionistamsterdam #vegandietamsterdam #dietisteamsterdam #voedingsadviesamsterdam #vegandietiste #veganamsterdam

How to reduce food waste Basically, it is all abo

How to reduce food waste

Basically, it is all about buying less and storing better. Read interesting (but very alarming) facts on food waste and practical tips in my new article on my website. Here are 5 efficient tips:

1. Plan your food intake, do not go shopping while being hungry, do not buy things that are not on your list.

2.If you cannot finish your meal at a restaurant, ask for the leftovers to be packed and take them home with you.

3. Do not hesitate to buy fruits and vegetables of “imperfect” appearance. In many supermarkets those even go for a reduced price while there is absolutely nothing wrong with them.

4. Trust your own taste and smell in assessing expiration dates. Consumers sometimes think that out-of-date foods cannot be eaten safely, but this only applies to perishable foods, such as meat and fish. Fruit, vegetables, eggs and dairy products can often be consumed beyond their expiration date.

5. Search for recipes that utilize all parts of vegetables and fruit, including peel, zest, stems (broccoli stems are delicious!) and tops (carrot, celery and beets tops are perfectly usable).

Pic by @rudenko.photography

#foodwaste #foodwastewarriors #nutritiontips #healthyhabits #sustainability #sustainablenutrition #planetaryhealthdiet #planetaryhealth #vegandietamsterdam

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