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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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In my new article SUPERFOODS (PART-2) I am sharing In my new article SUPERFOODS (PART-2) I am sharing with you the best vega sources of the 8 major minerals. 🌰 Did you know that Brazil nuts are the richest dietary source of selenium on Earth? A single Brazil nut (3 g) contains about 50-70 mcg of selenium, which is about how much we need per day. Well, remember to eat 7 Brazil nuts per week 🙃 Please see the full list of the superfoods on my website. XX #nutrition #nutritionfacts #minerals #selenium #brazilnuts #healthymealplans #mealplans #weightlossplan #dietitianamsterdam #superfoods #superdiet #plantbaseddiet
Blueberry pancakes GF I’ve shared this recipe a Blueberry pancakes GF I’ve shared this recipe a few times already I believe, but never with a video manual 😊 this recipe is a classic at my home, I make these pancakes every weekend. Naturally sweet, full of blueberries & gluten free 😋 Ingredients (15 big pancakes, enough for 3 hungry persons): 2 ripe bananas 2 eggs 2 tbsp coconut yogurt 1 tsp cream of tartar or baking powder 2/3 tsp baking soda 8-10 tbsp oat flour 250 g fresh blueberries, rinsed and dried A/N oil for baking Method Blend all the ingredients but the blueberries. Fold in the blueberries and stir. Heat oil in a skillet over a medium-high heat and add 2 tbsp of batter at a time to make pancakes. Cook until the edges are set, and the blueberries start to drizzle. Flip over and cook for another +\- 2 mins. Keep warm till you make the rest of the pancakes. Serve with coconut yoghurt. #blueberrypancakes #glutenfreepancakes #glutenfreeblueberrypancakes #healthybreakfast #pancakesrecipe #vegetariandiet #vegetarianamsterdam
Acne and diet. Part II In my new article I offer Acne and diet. Part II In my new article I offer you an overview of nutrients that are known to play an important role in the prevention and treatment of acne. There aren’t that many (even if Internet says something else). Only vitamin A, vitamin E and zinc have been proven to have a therapeutic effect on acne. 🥕Vitamin A affects the formation of new cells and accelerates their regenerative processes. Retinoids, vitamin A derivatives, have been used in the treatment of acne for decades. Vitamin A derivatives are found in medicines and nutritional supplements as well as in dermocosmetics for acne treatment. So, both internal and external use helps. Sweet potatoes and carrots are a great source of vitamin A. 🌾Vitamin E, a component of the skin’s lipid membrane responsible for skin hydration, also helps treat acne. This vitamin has a strong antioxidant and anti-inflammatory properties. It also inhibits sebum secretion. Wheat germ oil is really the best source of this vitamin. Other good sources of vitamin E include sunflower oil, sunflower seeds, almonds and hazelnut oil. 🌰Zinc supplements have been used to treat acne. Zinc inhibits the growth of the bacterium Cutibacterium acnes and reduces inflammation of the skin. The following vegan products are rich in zinc: nuts, and seeds (especially pumpkin, sunflower and sesame seeds), legumes (lentils and beans), whole grains. #acne #acnetreatment #acnenutrition #nutritionfacts #antioxidants #acnediet #healthydiet #dietitianamsterdam #plantbaseddietitian #vegandietitian
What is your favorite nut (or seed) butter? Nut- What is your favorite nut (or seed) butter? Nut-n-seed butters are very healthy. Here is why. They are: 🌰a great source of minerals Zinc, Iron, Copper and Magnesium. 🌰a great source of healthy fats. 🌰Easily digestible. You can use nut butters in so many ways: on bread, in your oats, in smoothies, as a base for dipping sauces… On my website under Recipes you will find the recipe of my new favorite homemade superhealthy nut-n-seed butter. #nutrition #plantbasednutrition #nutbutter #nutnseedbutter #plantbaseddietitian #vegandietitian #vegandietist #voedingsadvies #healthymealplans #veganrecipes #easyhealthyrecipes
Happy World Vegan Day! Nowadays it seems that ev Happy World Vegan Day! Nowadays it seems that even vegans are not perfect customers. Avocado production is in the hands of Mafia, Italian tomatoes are harvested only by illegal slaves from the Third World countries, almond milk demands too much water from our Earth… How to make the best choices without becoming a specialist in sustainability? Here are my 5 practical tips: 1. Waste less. Sustainability starts with buying less and wasting less. 2. If you are not vegan, eat more plant-based. Make a realistic goal and go for it. For instance, start with one vegan day per week. 3. Try to find variety in local products. Variety is important for our health, but also for biodiversity. Use sustainable calendars where you can find information on which veggies and fruit are in season in YOUR country right now. 4. Chose unprocessed or at least less processed over ultra-processed. Ultra-processed food, vegan or not, demands a lot of ingredients, a lot of energy and labour. 5. Make water your drink of choice. Tap filtered water is the most sustainable choice, followed by (sustainable) tea. Enjoy your day! #veganday #internationalveganday #sustainablenutrition #sustainability #foodchoices #healthydiet #planet #earth #planethealth #biodiversity #helathychoices #healthyhabits #dietitianamsterdam #worldveganday #vegandietitian #mealplan
ACNE & DIET Those of you who know me for a long ACNE & DIET Those of you who know me for a long time know that I’ve suffered a lot from acne. In my case there was a number of factors responsible for this unfortune. The more I learned about food, the more I understood the connection between diet choices and skin health. Nowadays the research is quite conclusive. In my recent article I share with you what is scientifically proven in regard to acne and diet. Read the full version on my website. Here are the important points: No “magic pill” has yet been invented that works for everyone who has acne. Diet is not the only factor causing acne, but certainly a very important one. ❗️ Increased production of insulin-like growth factor (IGF-1) is strongly associated with acne. There are two major food categories that effect IGF-1: 🧁Carbohydrates with a high glycaemic index 🥛Milk ❗️Trans fats are known to aggravate acne. Health authorities recommend consuming as little trans fats as possible. ❗️Omega-3 fatty acids have a proven positive effect on acne vulgaris. Omega-3 fatty acids reduce sebum production, liquefy sebum and increase the skin’s tolerance to bacteria. The best plant-based sources of Omega-3 are flax seed oil and flex seeds, walnuts and chia seeds. #acne #nutritionfacts #dietandacne #acnevulgaris #dietitian #vegandietitian #vegandietamsterdam #vegandiet #healthyskindiet #skinanddiet #healthyskin #foodforskin #omega3 #flaxseed #IGF1#acnetreatment #naturalremedies
Zinc, vegan diets and skin Even mild zinc deficie Zinc, vegan diets and skin Even mild zinc deficiencies can cause your skin to suffer. In my new article I focus on zinc functions in relation to skin health. Read the full version on my website. Some important points: 🥜Zinc is necessary for the formation of the skin’s structural protein: collagen. As we age, our body gradually produces less collagen. This leads to wrinkles on your skin, among other things. 🌻Our body needs zinc to make keratin. Even the smallest deficiency can lead to hair loss and dry skin. 🌞Zinc protects against ultraviolet radiation, which is skin enemy number One. 🧏‍♀️ Zinc supplements have been used to treat acne for decades. Zinc inhibits the growth of the bacterium Cutibacterium acnes and reduces inflammation of the skin. Vegans have an increased risk of zinc deficiency due to moderate bioavailability of zinc in plant foods. This is due to phytic acid, which inhibits the absorption of zinc. Phytic acid is found in whole grains and legumes. More to come! #halthyskin #zinc #acnetherapy #nutritionfacts #healthydiet #vegetariandiets #skinhealth #nutraceuticals #vegandietamsterdam #vegandietitian #plantbasedliving #plantbaseddietitian #dietitianamsterdam #nutritionistamsterdam #healthymealplans #mealplanning #nutritionacounselling #nutritionadvice
Saving 💰in the kitchen I have already shared w Saving 💰in the kitchen I have already shared with you practical tips on how to save money on groceries. Today we are going to look at how you can optimize your cooking behaviour in order to save energy money in the kitchen. Find the complete overview of tips on my website. Here are 3 random tips: 💰Most modern ovens are suitable for preparing several dishes at the same time. So, if you do turn on the oven, try to prepare everything you need in one go. For example, you can make a quiche on the grid below and a banana bread on the grid above simultaneously. Obviously, you have to make sure that the temperature is the same for both dishes, otherwise this trick won’t work. 💰💰 If you work at home and like to drink a lot of tea, make a large thermos of tea in the morning. This way you don’t have to turn on the kettle all the time. 💰💰💰Clear a shelf in your refrigerator where you put all the foods that need to be eaten quickly because you can’t keep them for long. When preparing meals, try to use as many foods as possible from that shelf. For more tips and sustainable vegan meal plans please have a look at my profile/website. #savingmoney #sustainablediets #sustainability #savinggas #savingelectricity #smartinthekitchen #healthymealplans #weightlossmealplan #vegandietamsterdam #healthyhabits #kitchenbehaviour #foodpattern #savingmoneytips #savinggastips #smartbehaviour
Fav places in Amsterdam I am lucky to have my fa Fav places in Amsterdam I am lucky to have my favorite restaurant just around the corner. Remember the name: MOS. If you happen to be in Amsterdam you should absolutely visit. For many years I am regular visitor, and Every time @mosamsterdam is like a party. Next to regular menu the restaurant offers vegetarian and vegan menu which is every time different & every time amazing. See a small selection of pics -> #veganamsterdam #vegetarianamsterdam #veganeatsamsterdam #bestrestaurantamsterdam #finediningamsterdam
Do you notice it too? That the food prices are ris Do you notice it too? That the food prices are rising by the day? In the new article on my web-site I share 10 practical tips with you on how to eat on a budget and stay healthy. Here are 3 random tips: 💰Go for large packs In general, you pay less for a large package than if you buy the same amount but packed in several individual packages. The difference can be substantial. Especially when we talk about nuts and seeds. But it also applies to grains, flour, dairy, and pretty much everything. 💰Start your own vegetable garden Grow your own basil, mint, parsley or whatever you want on your balcony, windowsill or simply on your kitchen counter. Fresh herbs are a good source of vitamin K, and they are also seasonings that really make a difference in a dish. However, they are often pricey. Growing your own herbs saves you money but also a lot of packaging (think of mini-bunches of fresh herbs that come in a large plastic box at the supermarket). 💰Plan ahead it is very important to be able to go with the flow, live in the moment and follow your heart and intuition. But you must plan some practical aspects of life, such as preparing food. Planning what to eat becomes even more important when you are busy and/or have a large family. Do you find making a weekly menu too difficult or too restrictive? Then start planning a day ahead. The point is that you go shopping with a plan in your head. This ensures that you do not buy unnecessary things in the supermarket. And of course, you can always download one of my vegan meal plans if you are looking for a very concrete plan. #eatingonabudget #budgetsavingtips #savemoney #healthyhabits #healthyeatingonabudget #healthymealplans #veganmealplans #plantbasedmealplan #mealplan #healthymealplan #veganmenu #plantbasedmenu #weightlossmealplan #voedingsadviesamsterdam #dietitianamsterdam #vegandietamsterdam #vegandiet #foodplanning #nutritioncounselling
Just for fun: 5 reasons why you should eat grapes: Just for fun: 5 reasons why you should eat grapes: 🍇 are the greatest source of resveratrol, a chemical compound, which is studied very intensively, as it is believed to have a great potential for human health. One of the well-studied effects of resveratrol is combating skin photodamage and skin ageing. 🍷Resveratrol is further thought to have antioxidant, lipid-lowering, and anti-inflammatory potential that may help reduce the risk of cardiovascular disease (CVD) and its major risk factors including hypertension. 🍇 are also a natural source of phytosterols which act in a similar way in human body as statins (medication to reduce cholesterol). 🍇are technically in the fruit category, and we absolutely should eat EVERY DAY for optimal health. 🍇 are very sweet and can help reduce cravings for “wrong” sweets (everything that contains refined sugar in large quantities). #grapes #eatgrapes #nutritionfacts #plantbaseddiet #plantbasednutrition #dietitianamsterdam #plantbaseddietitian #vegandietitian #whatdietitianeats #resveratrol #phytosterols
Are you a pasta lover? Read the good news on my we Are you a pasta lover? Read the good news on my web-site! In my new article I am talking about why pasta fits into a healthy diet. Here are some random facts from the article: 🍝Traditional dried pasta from a supermarket is made from durum wheat and water, nothing else. Pure pasta is therefore a harmless food. The danger (of gaining weight) actually lies not in pasta itself, but in the way it is prepared and served. Think sauce and cheese. 🍝 A serving of pasta (75-80 g) provides +/- 160 kcal, virtually zero fat & 10 g of protein. 🍝 Dried pasta can be stored for years since it is a very natural product without added preservatives. 🍝 Pasta is cheap and therefore very friendly to your wallet. 🍝 All parents know: children love pasta. This is something you can always count on if you want to make sure your child eats. 🍝 You can vary endlessly with pasta. By using different types of pasta, different vegetables and different sauces you can create countless combinations and so you eat, as it were, something different every time. What is your favourite way to eat pasta? #pasta #veganpasta #plantbaseddiet #nutritionfacts #healthypasta #dietitian #vegandietamsterdam #dietitianamsterdam #voedingsadviesamsterdam #plantbaseddietitian #healthyfood #mealplans #veganmealplans

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