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.

Read more

Consults

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

Read more

Mealplans

Get your professional vegan meal plan here.

Read more

Protein waffles recipe I hardly ever use protein

Protein waffles recipe

I hardly ever use protein powders. This recipe is an exception. It is a great opportunity to hide some extra protein in a food that everybody likes. Use a vegan protein blend with a neutral taste for best results.

Ingredients (4-6 waffles)
2 ripe bananas
2 eggs
1 portion (30 g) of a protein powder of your choice
50 g spelt flour
100 ml vegetable milk of your choice (I personally like oat drink the most in this recipe)
1 tbsp canola oil or another oil of your choice
1 tsp cream of tartar
A tiny pinch of salt

Method
1. Cut the bananas into chunks.
2. Place all ingredients in a blender and turn it on. The consistency of the batter should be thick but still pourable. Is it too thin? Add a little more spelt flour. Is it too thick? Add some more milk.
3. Bake the waffles in a waffle iron according to the user manual instructions. Keep them in a warm place until you are ready to serve them.
4. Serve protein waffles with nuts and fresh berries or other toppings of preference.

#healthyrecipes #healthywaffles #wafflesrecipe #proteinwaffles #veganprotein #vegetarianprotein #vegetariandiet #vegetariandietitian #plantbaseddietitian #plantbasedrecipes #easybreakfastrecipes #healthybreakfast #breakfastideas #nutritionistamsterdam

Want to make your own gluten-free (gf) flour at ho

Want to make your own gluten-free (gf) flour at home? Read in my new article everything what is important to know before you start experimenting in the kitchen. Here are some bullet points:

Gluten is a mixture of proteins that occurs naturally in grains, such as wheat (including spelt), rye and barley.

Wheat flour is most commonly used in traditional baking.

Wheat flour has a neutral taste. And wheat flour contains gluten. Gluten plays an important role in traditional baking. Namely, gluten provides elasticity.

If you can’t/don’t want to eat gluten, you’ll need to find a substitute that mimics the four key properties of wheat flour:

👩‍🍳Structure: elastic and sticky;
👩‍🍳Texture: strong enough to bind air;
👩‍🍳Hydration: able to take its own weight in water;
👩‍🍳Taste: mild, doesn’t affect the overall taste.
No ingredient works as a direct substitute for wheat flour because no single ingredient possesses all these four properties.

The key to replacing wheat flour is to replicate its protein and starch structure. This can only be achieved by using a combination of protein-rich flour(s) and starch(es).

Ready-to-use gluten-free universal flour blends are usually a combination of brown rice flour, tapioca and potato starch, and xanthan gum.

When removing gluten from a recipe, be realistic about changes in texture and taste. Generally, recipes which are based on a batter are easier to adjust than recipes requiring a dough.

You’ll find a universal gf flour blend recipe on my website.

#gluten #glutenfree #glutenfreebaking #dietitian #dietitianamsterdam #nutritionistamsterdam #glutenfreeamsterdam #nutritionfacts #flour #glutenfreeflour #glutenfreeflourblend

Advantages of being 40 Well, I am in the club!

Advantages of being 40

Well, I am in the club!

Those of you who are not there yet: rest assured, no need to be scared. Actually, I don’t feel differently. I am still myself. And I’ve found quite some advantages of this age:

Getting to know yourself much, much better and, consequently,
Accepting your personality,
But also accepting your body and
Being kinder to your body.
The panic years are over,
With them the loneliness
And fears
And many uncertainties.
But the willingness to have fun is still there.
And even though I don’t stay up till midnight (but hey, who does actually in the new world?) there is still fun going on.
But most and foremost: being able to connect to people deeper,
Being kinder and more positive and being able to help people around you professionally and personally.

And (see photo) feeling OK without make-up and fancy clothes.

Cheers!

#lifeafterforty #fortyisthenewthirty #bestage #naturalbeauty #ageadvantages

Let me in know if you want to learn more about my

Let me in know if you want to learn more about my workout routine 😉

#workout #homeworkout #outdoorworkout #exercise

When in Greece… When in Greece (or anywhere el

When in Greece…

When in Greece (or anywhere else for that matter) I adjust to the local habits and availability of foods. Except for lentils, beans and chickpeas, there are hardly any sources of plant-based proteins here, so I use Greek cheese and yogurt. I don’t have my advanced kitchen equipment here, so the cooking techniques are back to basics.

These Greek yogurt pancakes became our staple breakfast here. I made the dough with an outdated immersion blender, but just a fork would do too, I am sure. Grating lemon zest might sound like too much work, but it only takes one minute, and it does add a lot of flavour. Here comes the recipe:

Ingredients (makes about 40 small pancakes, enough for two adults and one child):
2 ripe bananas
2 eggs
150 ml Greek yogurt (I use 2% fat)
Zest of one big lemon
Juice of ½ lemon
½ tsp baking soda
6-10 tbsp oats
3-4 tbsp raisins or currants
Olive oil for baking

Method
Depending on the size of the bananas and the eggs, you might need to add more oat flour to the batter. Start with 6 tablespoons.

Blend all the ingredients but the raisins. If the batter consistency is to your liking, add the raisins and stir. If not, add more oats, whizz and control the consistency again.

Heat a little bit of oil in a non-stick frying pan over a medium-low heat and add 1 tbsp of batter into the pan at a time to make small pancakes.

Cook until the edges are set and the blueberries start to drizzle. Flip the pancakes and cook for another 1-2 mins until cooked through.

Serve with Greek yogurt or any other toppings of your choice.

#greekyogurt #greekrecipes #vegetarianrecipes #vegetariandiet #greekyogurtrecipes #dietitianamsterdam #nutritionistamsterdam #dietisteamsterdam #dietistamsterdam #voedingsadvies #healthyrecipes #easyrecipes #pancakes #glutenfreepancakes #fagemyway

It is a stone fruit season! I’ve collected a few

It is a stone fruit season! I’ve collected a few fun facts for you.

🍑Peaches, nectarines, apricots and plums are examples of stone fruits. They are called so because they have a central pip or stone.
🍑 Stone fruits are the most delicious when in season, so right now (in Europe).
🍑It is recommended to consume at least two serves of fruit daily. One serving of fruit is 150g which equals one peach or one nectarine, five apricots or two plums.
🍑Stone frutis a re a good source of vitamins A and C and mineral Potassium.
🍑The best way to enjoy stone fruits is to eat them as they are, raw and fresh. But If you have too many at your disposal, you can make jams, chutneys and crumbles to give you a few ideas. You can also wash and peel them, extract the pips, cut in chunks and freeze for later.

What is your favourite stone fruit?

#stonefruit #apricots #apricottree #nutritionfacts #plantbaseddiet #fruit #dietitian #veganliving #healthyhabits #stonefruits

I've been to Sardinia three times. During one of m

I've been to Sardinia three times. During one of my stays, I visited the famous village of Villagrande. Villagrande is the place where the most centenarians (people older than 100) in Italy live.
Scientists, who have done research on the dietary habits of the Villagrande dwellers, note that their diet is characterized by a large number of vegetables and legumes: eggplant, tomatoes, sweet peppers, zucchini, horse beans, peas. Locals do eat fish now and then, because now, of course, Villagrande is connected to the sea by a normal highway. But traditionally, fish and seafood were a rarity. The villagers eat meat once or twice a week. They regularly eat pearl barley, wheat (lots of bread), sheep cheese (pecorino and ricotta) and potatoes (most often in the form of potato dumplings, so-called gnocchi). The villagers (including very elderly people) drink 2-3 glasses of local wine daily, made from the local grapes, Cannonau.
That’s science. But what about our lunch in real life?
Read the new article on my website for my personal notes on the Sardinian diet and my account of the lunch at the village of Villagrande.

#sardinia #sardegna #sardiniandiet #healthydiet #howtolivelong #healthyhabits #plantbaseddiet #nutritionfacts #bluezones #villagrande #italianfood #longeivity #nutrition #health #centenarians

EASY pearl couscous recipe Couscous is a great op

EASY pearl couscous recipe

Couscous is a great option if you don't have time but want to make something nourishing and beautiful at the same time. It is ready in five minutes and can be a meal on its own or a side dish. Couscous is equally delicious warm and cold.

Ingredients (serves 4)

1 cup pearl couscous
2 cups of water
1 teaspoon salt
1 tablespoon olive oil
1/2 cup pomegranate seeds
1/4 cup pistachios (about 25 grams)
1/4 cup dried cranberries (about 25 grams)
A large bunch of parsley
A few sprigs of mint

Method
1. Place the couscous in a deep dish. Boil the water. Pour it over the couscous. Add salt and a tablespoon of olive oil, stir, cover and let sit for 5 minutes.

2. Finely chop the parsley and mint.

3. Mix all the ingredients.

4. Serve warm or cold.

#healthyrecipes #couscous #couscousrecipe #pearlcouscousrecipe #vegandietamsterdam #veganeating #veganrecipes #vegandietamsterdam #plantbaseddiet #plantbaseddietitian #dietitianamsterdam #nutritionistamsterdam #plantbasedrecipes #easyrecipes #easylunch #mediterraneandiet

VITAMIN K If you are interested to learn about thi

VITAMIN K
If you are interested to learn about this vitamin, read my new article in my website. Here are some bullet points:

There are two forms of vitamin K – K1 and K2. K1 or phylloquinone is naturally found in foods, mostly in green vegetables and herbs. Colon bacteria produce a certain amount of menaquinone, or vitamin K2. Small amounts of vitamin K 2 are also present in eggs and dairy products.

Vitamin K is vital for babies.
New-borns are deficient in vitamin K because they do not receive it during pregnancy from the mother. In addition, the new-born baby has sterile intestines, that is, it does not yet have intestinal bacteria to produce vitamin K. Therefore new-borns are at risk of severe bleeding. That’s why they always get drops of vitamin K right after birth.

Vitamin K is needed for blood clotting. If you are injured and are bleeding, it is important to stop the blood. This is only possible if it clots. If blood does not clot, it could completely leak out from one small wound!

Vitamin K is essential for optimal bone health. More specifically, vitamin K is required for the formation of osteocalcin, a substance that attracts calcium to the bone matrix.

Recently, studies have been conducted to study the effect of vitamin K on heart function. Scientists have found evidence that this vitamin may play a role in the prevention and treatment of arterial calcification and coronary heart disease.

How much vitamin K do adults need?
Vitamin K and its health effects are less well studied than those of other vitamins. Therefore, not all countries have recommendations for dietary intake. An acceptable recommendation is 70 to 120 mcg per day.

The best food sources of Vitamin K:
100 g spinach provide 480 mcg vitamin K (!).
Only 10 grams of parsley (10 sprigs) contain 165 mcg of vitamin K.
Broccoli provides 100-160 mcg of vitamin K per 100 g.
100 g of kale provide 80 mcg of vitamin K.

#vegandietamsterdam #nutritionfacts #vitamink #vegandiet #plantbaseddiet #vegannutritionist #vegandietitian #dietitianamsterdam #nutritionistamsterdam #plantbaseddietitian #plantbasednutitionist

How do you like my tartar of seasonal vegetables?

How do you like my tartar of seasonal vegetables?

I used the seasonable vegetables (green asparagus, broad beans and fresh green peas) and sustainable vegetables (yellow beetroot and Dutch 🍅 . And yes, a bit of 🥑 too. I seasoned it with salt, pepper, lime juice, olive oil and fresh dragon. That's it! Let me know if you want the exact recipe.

#plantbased #plantbaseddiet #vegandiet #broadbeans #asparagus #sustainablediet #seasonalvegetables #vegantartar #easyveganrecipes #dietitianamsterdam #vegandietamsterdam #nutritionistamsterdam #healthyfancy #finediningathome

REALITY In terms of morher-like activities it was

REALITY
In terms of morher-like activities it was a super mother day to me: I have cleared the dishwasher 3 times; I have loaded it 3 times too; I have vacuumed cleaned and did the laundry; I have made breakfast (waffles), lunch (pancakes with cheese & mushrooms), I have entertained our daughter while my husband was at the gym; I have arranged the Mother day present for my Mother-in-low… the rest of the afternoon I remember vaguely because I actually slept for 5 hrs only. In the evening I made a 4 course dinner (the dessert is pic nr 2) and again did the dishes. And some of it (pic nr 1) by hand.
How was your Mother Day? #mothersday #reality #realityvsinstagram #realityvsexpectation #weekendvibes #weekendduties #family #doingdishes

Inability to focus is very annoying, especially if

Inability to focus is very annoying, especially if you need to perform. In my new article I give nutrition tips on how to increase your concentration. Read the full version on my website. Here are random 5 tips:

1. Stay hydrated! Dehydration can lead to loss of concentration. Make sure to drink at least 1.5. l water (tea) every day.

2. Eat plenty of legumes and whole grains. Whole grains and legumes should be present in your diet on a daily basis, especially if you are a vegetarian. These foods are particularly rich in B vitamins (except B12). The B vitamins work closely together in our bodies. Most metabolic reactions in the human body happen with the help of B vitamins. The lack of one or more of these vitamins can lead to (chronic) fatigue and not being able to concentrate.

3. Drink a cup of coffee in the morning. Scientific evidence shows that coffee temporarily improves concentration and memory. But the more coffee you drink, the less effect it has. Try not to exceed the limit of 4 cups of coffee per day.

4. Tea can also be helpful. For people who are very sensitive to caffeine, a coffee might be too much, while a cup of tea would be just right. Both black and green tea contain caffeine and can temporarily increase your focus and concentration.

5. Treat yourself to a piece of dark chocolate. Dark chocolate seems to improve cognitive performance. Which chocolate works best? When it comes to health benefits, the principle behind choosing chocolate is simple: the higher the percentage of cocoa, the better. That is, the more cocoa, the less sugar. Healthy chocolate is one that contains at least 70% cocoa mass.

Pic by @wowphoton
#healthyhabits #concentration #focus #foodforthought #plantbasednutrition #dehydration #coffee #tea #stayfocused #dietitianamsterdam #nutritionistamsterdam #vegandietamsterdam #stayhydrated

View my meal plans

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

Go to meal plans

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.