Dear readers,

First of all, I wish you a very happy, healthy, and flavorful 2024. A new year feels like a fresh start, bringing new opportunities. While committing to healthy eating and a balanced lifestyle is often a New Year's resolution, I believe in taking small steps every day towards a healthy eating pattern throughout the entire year—365 days—rather than setting big goals only to lose momentum after a month.

I belief this newsletter is a wonderful way to make a start, providing a weekly reminder and a source of inspiration. My goal for 2024 is to actively contribute to a healthier world by inspiring, educating, and assisting you in optimising your nutrition and lifestyle choices, promoting overall well-being.

This year is all about learning, experimenting and building FGF. I find it an exciting but also nerve-wracking adventure, and I am so grateful to have you as my first followers, individuals who are enthusiastic about what I do. If you have any questions, tips, or comments, I would love to hear from you.

Thank you for joining me!

Nutrition fact of this week

More veggies!

I ran a poll on my Instagram page, and it turns out that many of you are looking for more plant-based dishes in 2024! That's great because, on average, the Dutch are consuming only 153 grams of vegetables per day. That's 100 grams below the recommended guidelines!

The most popular veggies on our plates are tomatoes, cucumbers, and carrots. I invite you to explore less obvious vegetables as well. In this newsletter, I'm sharing a delicious recipe with Brussels sprouts.

Now, how can you increase your vegetable intake? Including veggies in your meals throughout the day makes it easier to meet your daily intake. Some ideas:

• Take a container with some cucumber, carrots, or cherry tomatoes for on-the-go. Dip them in your own hummus at home!
• On your sandwiches, add lettuce, cucumber, and tomatoes.
• If you make a morning shake, add some spinach and celery. This way, you can start the day with a nutritional boost.
• Try a delightful homemade vegetable soup—simple and quick. Pour it into a thermos, and it becomes a perfect addition to your lunch at work.

Why is it important to eat enough vegetables?

Vegetables are packed with fiber, vitamins, and minerals that are essential for a healthy body. Moreover, they can help you maintain weight because they fill your stomach, reducing cravings for other less healthy snacks.

The FGF recipes of this week

Here is a preview of the selected meals for you. Discover the detailed recipe cards by clicking on the link:​ ​​​​ FGF Recipe Card 2024 1.pdf​

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Masoor Dal Masoor Dal is a delicious, spiced, creamy lentil soup. "Dal" translates to soup in Sanskrit, and it's the most popular comfort food in India. It's tasty, healthy, and incredibly easy to prepare. Pair it with naan or rice, add some green beans, and you have and you'll have a wholesome meal. How I serve it to my kids: Dal in a bowl, rice on top. My kids love yogurt and raisins with it. Nutrition insight: Lentils are an excellent source of plant-based protein, they provide all essential amino acids and are rich in dietary fiber. Lentils provide a sustainable and eco-friendly protein choice.

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Tomato Risotto This tomato risotto with olives and mozzarella is one of my children's favourite meals & adults love it too! Since the oven does most of the work, it's an easy vegetarian meal for weekdays. For vegans, you can replace mozzarella with delicious caper oil. Pair it with a salad for an extra dose of veggies! How I serve it to my kids: No arugula, but with olives, as my kids love them. Feel free to leave them out if you prefer. Nutrition insight: A nourishing meal, providing carbohydrates from the rice, protein from the mozzarella, and a good source of fiber, vitamins, and minerals from the vegetables.

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Pistachio Brussel Sprouts Pasta Roasted Brussels sprouts with pistachios and thyme topped with Burrata will surprise everyone, turning even those who aren't typically fond of Brussels sprouts into fans! The addition of honey and balsamic vinegar brings a perfect balance of sweetness and acidity to this pasta. How I serve it to my kids: Similar to how we eat it, with the option to add Burrata. While it is not their favorite dish, they eat it. Nutrition insight: Brussels sprouts are nutritional bombs, packed with vitamins C and K, fiber, folate, and antioxidants. Their low-calorie content makes them a healthy addition to any balanced diet.

Don't forget to delve into the detailed recipe cards, uncovering not just the dish itself but also additional meal prep tips and nutrition facts!

Wishing you a fantastic start to 2024!

Last but not least, I would love to receive your feedback on the recipes. Also, feel free to ask any nutrition-related questions—I'm happy to answer them.

Warm wishes,

Heleen

Ps: Feel free to forward this email to friends, family or colleagues interested in tasty and healthy meal inspiration.

Pps: Join me also on Instagram for everyday nutrition and lifestyle tips 🌿

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