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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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Today I want to share with you three of my favouri Today I want to share with you three of my favourite vega recipe books.   PLANTLAB This book is definitely not a regular recipe book. It is written by Matthew Kenney, the founder of Food Future Institute. Some of you might know I have followed a culinary course for the professional at FFI, and am currently enrolled at a different course there. Never too late to study) The book has cosmic pictures. The recipes are quite complicated unless you are a professional or at least a very high-level amateur. But the aesthetics is really something.   NATURALLY VEGETARIAN Vegetarian Italian recipes by Valentina Solfrini. Easy recipes with simple ingredients. But oh my, styling and photography makes everything in this book look very exclusive. Such a pleasure for the eye (and stomach too)!   VEGETARIAN BIBLE A book from 2002 by Sarah Brown. I owe this book for 20 years! I can hardly believe it myself(  Sarah Brown knew it all long before it became a hype: quinoa, soy milk, tofu, carob, you name it. I still get inspiration and NEW ideas from this book. It is truly amazing how modern this book actually is. If you can find an old copy, I highly recommend buying it ASAP!   Let me know in the comments if you are interested to learn more about my favourite books 📚   #veganbooks #vegetarianbooks #vegabooks #vegetarianrecipes #bookclub #dietitianamsterdam #nutritioncounselling #plantbaseddietitian #vegandietitian #pb_lovers #rdr2 #dietitians
6 healthy tips from Crete The word “Diet” ori 6 healthy tips from Crete The word “Diet” originates from Latin “diaeta” (prescribed way of life) and consequently from Greek “diaita” (way of life, regimen, dwelling). The Greeks have always been mindful of what they were eating. And today still we can learn many healthy dietary habits from them. Unfortunately, the pandemic of obesity has not spared Greece. It is a serious problem among both adults and children. The main causes are not enough physical activity, access to fast food and overeating. But still, the Greeks have a number of healthy habits that we all can benefit from. Being many, many times on Crete and observing what locals eat, I am able to summarize the following 6 healthy habits: 1. The Cretan diet is a variation of Mediterranean diet. Its distinctive features are large amounts of fruits and vegetables, whole grains, beans, potatoes and olive oil. 2. Most of the Cretan population is Orthodox and does the religious fasting, meaning that for a significant part of the year the diet is vegan (traditionally) or vegetarian (more recent and more common approach). 3. Dairy products are made with goat or sheep milk or a combination of both. The most important dairy on Crete is cheese. I have never seen anybody drinking milk (even in coffee) or cooking with milk. 4. Islanders regularly consume local “mountain tea” made from dried herbs. The ingredients vary but most often used herbs include oregano, sage, mint, rosemary, wormwood and dandelion leaves. 5. Honey is considered a panacea. It is used by the Greeks for everything from treating wounds and the flu to getting rid of a hangover. And it is also generously used in desserts. 6. This one has nothing to do with the diet but seems essential to me: the islanders have a slow way of being. Even the emergence of modern technologies has not been able to disturb their slow rhythm of living. #cretandiet #mediterraneandiet #diet #healthydiet #greekdiet #greekvegetarian #crete #healthytips #healthyeating #plantbasedliving #dietitian #vegnadietitian #plantbaseddietitian #dietitiangreece #dietitiancrete #nutritioncounselling #rdeats #rdr2 #creteisland #creta
Today I want to share with you 3 of my family’s Today I want to share with you 3 of my family’s favourite restaurants for special occasions in Amsterdam: mine, my husband’s and my daughter’s.   MOS   If you happen to live/be in Amsterdam and there is a special occasion to celebrate, Mos would be my first recommendation. I am a regular client for at least 7 years now, and the restaurant keeps the quality up to highest standards. Next to the regular menu (which changes quite often) Mos offers vegetarian and vegan sets. And every time it is an amazing experience, I can’t say less (and I am a very picky eater, just ask around))). Apart from the food, I should mention a great wine list, incredible interior and an excellent service (very rare for Amsterdam, unfortunately).   GEORGE   George is the favourite restaurant of my husband. It has an urban vibe but is very relaxing at the same time, which is a rare combination. We often go there with our daughter, because they always have pasta for her, they bring the food quite quickly and the prices are quite democratic. Spinach and haricot verts are great! And sweet potato fries are my personal guilty pleasure.   BUSSIA   Bussia is the favourite of my daughter, and actually it is a great restaurant for a family occasion. While it is very proper and up to standards, it is child friendly. They even have a special box full of toys for the little guests! Apart from the toys box, my daughter loves Bussia for excellent spaghettini and ice-cream. Bussia offers an enormous choice of Barolo and other Italian wines. The menu is quite laconic, but the dishes are made to perfection.   Let me know in the comments if you want to learn more about my favourite places in Amsterdam   #vegetarianamsterdam #dininginamsterdam #diningamsterdam #finediningamsterdam #whatdietitianseat #bestrestaurantsamsterdam #amsterdamcity #amsterdamlife #amsterdamfood #wheretogoinamsterdam #rdrecommended #dietitianchoice #dutchlifestyle #dutchrestaurant @georgeamsterdam @restaurantbussia @mosamsterdam
What is an Anti-Inflammatory Diet? If you google i What is an Anti-Inflammatory Diet? If you google it, you'll find a number of diets (aka protocols or meal plans) promoted as the cure-all for inflammatory conditions. How does it work in practice? An anti-inflammatory diet doesn’t suggest strict rules about calories or portion sizes (but if you’re overweight, it’s important that you lose weight). An anti-inflammatory diet presumes a variety of anti-inflammatory foods to eat daily. These foods contain plant chemicals (phytochemicals), antioxidants and fiber. All of these substances work together to prevent cellular stress, promote a healthy gut microbiota, prevent spikes in blood glucose and reduce inflammation. Examples of anti-inflammatory foods and nutrients are: * Berries * Fruits * Leafy vegetables * Vegetables * Whole grains * Legumes * Mono-unsaturated fatty acids (avocado, olive oil, nuts, seeds) * Poly-unsaturated omega-3 fatty acids (fatty fish such as salmon, herring, sardines, mackerel or vegetable sources such as walnuts, flax seeds, chia seeds) * Olive oil * Tea * Coffee * Dark chocolate * Herbs and spices Curious? In my new article on the website I explain what anti-inflammatory diets entail. #antiinflammatorydiet #antiinflammatorydiets #antiinflammatorydiet #stopinflammation #healthydietfood #healthydiets #healthydietadvice #healthydiettips #vegandietamsterdam
Whether you are looking for a balanced vegan meal Whether you are looking for a balanced vegan meal plan for every day of the week or for a responsible vegan weight-loss plan, you will find it on my website (link in bio). All the meal plans contain breakfast, lunch, dinner and snack options for every day of the week. Photographs of all meals are provided, and recipes are given where necessary. The meal plans are composed by a registered dietitian specialized in plant-based nutrition. If you have any questions, do not hesitate to DM me. Yours, Valerie #veganmealplans #veganweekmenu #healthymealplan #plantbasedmealplan #plantbased #veganeating #dietitianamsterdam #vegandietamsterdam #weekmenu #dietistamsterdam #nutritionistamsterdam #vegadietist #vegandagmenu #veganistischeten #healthyeating #weightlossvegan #plantbasedweightloss #weightlossplan #weightlossmealplan #dietwithinstructions #easyvegan #healthyvegan #plantbasedlifestyle #voedingsadvies #voedingsadviesamsterdam #amsterdamvegan
Vegan spiral hortopita pie Hortopita is a phyllo p Vegan spiral hortopita pie Hortopita is a phyllo pastry savoury pie made with Horta (leafy greens native to Greek islands). You can sub Horta with spinach. In this case technically the pie is called spanakopita. Ingredients: ~ A big bunch of Horta or wild spinach (+/- 1 kg) ~ 1 onion ~ 3-4 garlic cloves ~ Zest of one big organic lemon ~ 100 g firm tofu ~ +/- 250 g phyllo pastry ~ A/N oil ~ A/N salt & pepper Method: 1. Thoroughly wash Horta/spinach. Place in a big pot, cover with water & bring to boil. Add salt, lower the heat & boil for 15 minutes. Drain. 2. Meanwhile, heat a bit of oil in a skillet. Chop the onion & garlic and sauté for 10 minutes. 3. Chop the tofu. 4. Mix together the greens, onion & garlic, lemon zest & tofu. 5. Preheat the oven to 200 degrees Celsius. 6. Lay a phyllo sheet on the (clean) kitchen counter. Lay the next phyllo sheet so that it overlaps the first one by 1/4. Repeat with the remaining sheets. The number of sheets & the length of the spiral depend on how long your sheets are & how much filling you have. Look at my video to get a clue. 7. Spread the filling along the long side of the pastry. Roll into a long “sausage”, then coil into a spiral. 8. Place the pie into an oven dish lightly sprayed with olive oil. Place into preheated oven & bake for +/- 30 minutes. 9. Cool down slightly before serving. Enjoy! #spanakopita #spiralpie #hortopita #veganhortopita #veganspanakopita #veganspiralpie #veganpie #veganphyllopie #veganfilopie #veganrecipes #vegangreek #veganmealplans #veganpie #veganpies #healthypie #healthybaking #noeggbaking
My Top-10 Cretan foods: 1. Rosemary (bushes of it My Top-10 Cretan foods: 1. Rosemary (bushes of it everywhere; I dehydrate it here & take home to Amsterdam) 2. Lemons 3. Kumquats (I am not a jam person but homemade kumquat jam is something!) 4. Olive oil (I like it much more than Italian or French, no offense) 5. Walnuts 6. Pomegranates 7. Horta (local leafy greens) 8. Local saffron (love it in risotto) 9. Local basilicum 10. Water melons (not yet in season, unfortunately) Hope that’s not only me who bring home olive oil and dried rosemary after vacations. What do you bring with you? #vegandietitian #vegandietamsterdam #greekoliveoil #greekolives #greekoliveoil #greeksaladhome #greeksalads #greekcousine #localfood #vacationmode #greekcousinealwaysagoodchoise #greekyoghurt #pomegranates #qumquat #greeklemons #cretanfood #cretanoliveoil
I’ve spent a lot of time searching and documenti I’ve spent a lot of time searching and documenting the amounts of minerals in foods. For reference, my major data source is Food Data Central of the US Department of Agriculture. Let’s talk about best vegan sources of magnesium today. The recommended daily allowance (RDA) for magnesium is 300 (women) – 350 (men) mg per day. Contrary to what many people think, a deficiency in magnesium is not common as it is found in a great variety of foods. For instance: - 100 g hulled hemp seeds provide 700 mg magnesium. - 100 g pumpkin seeds provide 550 mg magnesium. - 100 g sesame seeds provide 345 mg magnesium. - 100 chia seeds provide 335 mg magnesium. - 100 g cashew nuts provide 300 mg magnesium. Do you use this vegan superfoods in your daily diet? #magnesiumdeficiency #magnésium #superfoodnutrition #superfoodsnacks #superfoodingredients #vegantipsforyou #vegantipshare #vegandietamsterdam #vegandietmealplan
Foods that I’ve been cooking/eating in the past Foods that I’ve been cooking/eating in the past days (and that I always cook when on Crete): 1. Greek yogurt with local fruit, local dried fruit, local walnuts & local honey; 2. Greek salad, of course; 3. Oatmeal (this is something we simply can’t live without no matter where we are); 4. Whole grain rice with local vegetables & nuts; 5. Pie with phyllo dough & local greens; 6. Baked potatoes (have you ever tried Greek potatoes? The best in the world!); 7. Lemon/orange sticky loafs (abundance of fresh lemons & oranges is a great excuse to make cakes). What is your fav Greek dish or product? #vegandietitian #vegandietamsterdam #greekoliveoil #greekolives #greekoliveoil #greeksaladhome #greeksalads #greekcousine #localfood #vacationmode #greekcousinealwaysagoodchoise #greekyogurtbowl #greekyogurtlover #cretegreece #creteisland #cretelife #visitcrete #cretefood #dieteticiennenutritionniste
🍋 Sticky lemon loaf cake (GF) Lemons seem to 🍋 Sticky lemon loaf cake (GF) Lemons seem to be always in season on Crete. Therefore this gf lemon cake is a regular on our table )) Ingredients: ~ 2 organic lemons, zested & juiced ~ 1/2 cup olive oil ~ 1/2 + 1/2 cup honey ~ 1/2 cup Greek yogurt (VE or VG) ~ 1 cup almond flour ~ 1/2 cup fine polenta Method: 1. Preheat the oven to 169 degrees Celsius. 2. Blend the olive oil, 1/2 cup honey, 1/2 cup lemon juice, yogurt, almond flour & polenta until you have a homogeneous batter. 3. Add the lemon zest & stir. 4. Pour the batter into the cake tin. Place the tin in the preheated oven for 30-35 mins. 5. Meanwhile prepare the sirup by bringing to boil 1/2 cup honey, 1/4 cup lemon juice & 1/4 cup water. Simmer for 10-15 mins, until reduced in volume by +\- 30%. 6. Using a wooden stick make go-through little holes in the cake. Pour the sirup over the cake. 7. Return the cake to the cooling oven & let it absorb all the sirup before serving (2-4 hours). Enjoy! #veganbakingideas #veganbakingtips #veganeats #vegandietamsterdam #vegandietitian #lemoncake #lemoncakes #lemoncakerecipe #glutenfreecakerecipe #vegancakerecipe #vegancakesofinstagram #healthycakerecipe #healthycakerecipes
In principle, mindfulness can be applied to all as In principle, mindfulness can be applied to all aspects of life. Mindful living is living with constant attention in the now. Today we are going to look at how you can apply mindfulness to your eating habits. What is mindful eating? The fact is that a diet without behavioral change is pointless. Although we spend a lot of time studying diets to determine which ones are most effective, we always come to the same conclusion: Diets are all effective in the short term and no diet is effective in the long term. So, you have to change your relationship with food if you really want to achieve certain results (weight loss or blood pressure reduction, for example). Changing your eating habits is difficult for everyone. We humans are very attached to our habits. If you eat a certain way for 50 years, you don’t really want to change your behavior anymore. But here it comes: Mindfulness can help improve your eating behavior in an unobtrusive way. As a result, you will achieve your desired results in the long term. This approach focuses on a person’s awareness of and experience with food. Mindful eating has little to do with calories, carbohydrates, fats, or sugar. The point of mindful eating is to focus on the moment and on the food. Curious? Read the full article on my website (link in bio & stories) #mindfuleatingtips #mindfuleatingforlife #mindfuleatingcoach #mindfuleatinghabits #mindfuleatingdietitian #mindfulnesstips #mindfulnesspractice #wellnessblog #registereddietitianapproved #dietitian #rdbusinesscoach #rd2be #rdtobe #rdapproved #onlinedietitian #registereddietitian #dietitiansofig #nondietitian #vegandietamsterdam #vefanfood
Whether you are looking for a balanced vegan meal Whether you are looking for a balanced vegan meal plan for every day of the week or for a responsible vegan weight-loss plan, you will find it on my website (link in bio). All the meal plans contain breakfast, lunch, dinner and snack options for every day of the week. Photographs of all meals are provided, and recipes are given where necessary. The meal plans are composed by a registered dietitian specialized in plant-based nutrition. If you have any questions, do not hesitate to DM me. Yours, Valerie #veganmealplans #veganweekmenu #healthymealplan #plantbasedmealplan #plantbased #veganeating #dietitianamsterdam #vegandietamsterdam #weekmenu #dietistamsterdam #nutritionistamsterdam #vegadietist #vegandagmenu #veganistischeten #healthyeating #weightlossvegan #plantbasedweightloss #weightlossplan #weightlossmealplan #dietwithinstructions #easyvegan #healthyvegan #plantbasedlifestyle #voedingsadvies #voedingsadviesamsterdam #amsterdamvegan

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