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Recipe

Healthy Falafel

Falafel is sold on streets all over the middle east, and in restaurants worldwide. McDonald’s Egypt even sells a McFalafel sandwich.

 

NUTRITIONAL VALUE

  • Calories: 572kcal
  • Carbohydrates: 71g
  • Protein: 24g
  • Fat: 24g

 INGREDIENTS

  • 3 cups (500 grams) soaked chickpeas
  • 1/2 medium red onion, peeled and cut in quarters
  • 3 cloves of garlic, peeled
  • 1 small hot chile pepper, sliced I used a Serrano
  • a large handful of parsley, tender stems are ok, this will be about a packed cup.
  • a large handful of cilantro, tender stems are ok. This will be about a packed cup.
  • the zest of 1 lemon
  • Tbsp fresh lemon juice
  • 1 Tbsp ground coriander
  • 1 Tbsp ground cumin
  • 1/2 Tbsp salt
  • 1/2 tsp baking powder
  • 3 Tbsp all purpose flour, or chickpea flour
  • vegetable oil for frying

 

INSTRUCTIONS

 

  1. The day before you start making the falafel, place the dried chickpeas in a large bowl. Fill it with plenty of water (the chickpeas should be covered by at least 3 inches/7 cm but add more water if needed) and soak for 18-24 hours. Drain the chickpeas completely and use a paper towel to lightly pat dry them (if they are too wet).
  2. Transfer the chickpeas along with all other ingredients to a large food processor. If you have a small food processor, you will need to work in batches. Process everything for about 20 seconds, then scrape down the sides of the food processor and blend again. Do this a few times until the mixture is well combined, but not mushy.
  3. Refrigerate the falafel mixture (in the food processor bowl) for about 45-60 minutes (or longer).
  4. Use an ice cream scooper to scoop the falafel mixture and shape it with your hands to form a ball (or make a patty/disk if you wish). Do this with the remaining falafel mixture.
  5. Use the cooking spray to lightly spray the falafel balls. Also, spray the basket of your air fryer to avoid sticking. Heat the air fryer to 375ºF (190ºC) and set the timer to 15 minutes. Cook the falafel balls in the air fryer, flip them after 10 minutes. They should be crispy and slightly brown on the outside. You might need to fry them in batches if necessary.
  6. Serve hot on its own or assemble the falafels in pita bread with tahini, lettuce, tomato, and cucumbers.

If you would like to know more about falafel.

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Recipe

5 Healthy Snack Ideas

Monkey Toast Snack

 

INGREDIENTS 

 

  • Peanut Butter
  • Banana
  • Honey
  • Chia Seeds
  • Bread

 

 DIRECTIONS

Smear a slice of toasted wheat bread peanut butter and banana slices. Top with a drizzle of honey and a sprinkle of chia seeds for some extra fiber.

 

 

 

Hummus & Veggies Snack

 

 

 

 

 

 

INGREDIENTS

 

  • Hummus
  • Celery
  • Carrots
  • Peppers

 

 DIRECTIONS

Using a tiny jar for hummus is great for perfecting portion control—and creating healthy snacks! Simply divide up your portioned servings of hummus and dip fiber-rich vegetables into the protein-packed puree. Together, this combo makes an awesome flat-belly-friendly bite.

 

 

Veggies and Pesto

 

 

 

 

 

 

INGREDIENTS

 

  • Pesto Sauce
  • Eggplant
  • Tomato
  • Peppers

 DIRECTIONS

With these skewers, the more vegetables the merrier! Simply grill a colorful array of vegetables topped with a light seasoning of pesto sauce. Grill until charred and then, devour!

 

 

Avocado Toast with Smoked Salmon

 

 

 

 

 

 

INGREDIENTS

 

  • Whole Grain Toast
  • Avocado
  • Chili Pepper Flakes
  • Olive Oil
  • Smoked Salmon

 

 

 DIRECTIONS

Toast a whole grain or flaxseed piece of bread and top with chunky, mashed avocado. Sprinkle chilli pepper flakes and very lightly drizzle with olive oil.

 

 

Tomato Bruschetta

 

 

 

 

 

 

INGREDIENTS

 

  • Tomatoes
  • Garlic
  • Salt
  • Pepper
  • Basil
  • Balsamic
  • Fiber Rich Toast

 

 

 DIRECTIONS

There’s nothing better than the addictively delicious Italian treat. Simple chop up tomatoes — try to remove as many seeds and juice as possible so the toppings aren’t too wet — throw in some finely minced garlic, basil, salt, and pepper, and a touch of balsamic. Refrigerate while you toast and break apart bite-sized pieces of fiber-rich bread. Then top each golden bread-bite with the toppings. Take a bite and enjoy!

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Recipe

3 Healthy Avocado Smoothie Recipes

Avocado Smoothie

INGREDIENTS

  • half of a large avocado
  • 1 1/2 cups cold milk of choice
  • scant 1 tsp pure vanilla extract
  • sweetener of choice, such as 2 tbsp pure maple syrup or stevia to taste
  • 1/8 tsp salt
  • scoop of protein powder, optional

DIRECTIONS

  1. Peel -the avocado and discard the pit.
  2. Blend all ingredients until completely smooth.
  3. Feel free to blend in a few coconut milk ice cubes for a super thick and ice-cream-like shake if desired. (To make coconut ice cubes, just freeze canned coconut milk in an ice cube tray. Do not add regular ice cubes, because that would dilute the flavour of the smoothie.)
  4. Serve cold. Leftovers can be covered and refrigerated for up to 3 days.
  5. The recipe makes about 2 cups.

 

Avocado & Mango Smoothie

INGREDIENTS

one ripe, fresh avocad, halved, pitted, peeled and diced

large ripe mango, peeled, pitted and diced or one cup frozen

1 cup pineapple, fresh or frozen, diced

3 Tbsp. pineapple juice

one cup almond milk

1 cup ice

DIRECTIONS

  1. In a blender, add avocado, mango, pineapple, pineapple juice, almond milk, and ice.
  2. Blend until smooth.
  3. Serve immediately.

Potassium Power Smoothie

INGREDIENTS

ripe, fresh avocado, halved, pitted and peeled

ripe banana, peeled and sliced

one kiwi fruit, peeled and sliced

1 1/2 cups fortified soy milk

1 cups ice cubes

DIRECTIONS

  1. Place avocado, banana, kiwi, soy milk and ice cubes in a blender.
  2. Cover and blend until smooth.
  3. Pour into glasses and serve immediately.

 

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Recipe

Keto salmon recipe

Seafood. Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium, and selenium, Salmon. A 200 gram serving of Atlantic salmon packs 26 grams of healthy fats, 40 grams of protein, and zero carbs!

 

NUTRITIONAL VALUES PER SERVING

  • Calories 617Calories
  • Protein 60g
  • Carbohydrates 9g
  • Fat 37g

 

INGREDIENTS

  • 200 g salmon (3-4 salmon fillets)
  • 150 g asparagus ends trimmed
  • 3 g salt
  • 2g  pepper
  • one tablespoons olive oil or more
  • 2 garlic cloves minced
  • 20g Parmesan cheese shredded
  • 10g parsley fresh, chopped

 

 DIRECTIONS

  1. Preheat oven to 200C . Line baking sheet with parchment paper (make sure the parchment paper packaging says that it’s safe to use at 200C).
  2. Pat dry salmon. Brush with 2 tablespoons of olive oil from all sides. Season with salt and pepper. Place the salmon, skin side down, on a parchment paper lined baking sheet. Coat asparagus with olive oil, season with salt and pepper, and place around salmon on a baking sheet.
  3. Spread minced garlic on top of the salmon and the asparagus. Top with grated Parmesan cheese.
  4. Bake the salmon in the preheated oven at 200C for 15-20 minutes.
  5. Remove from the oven, top with chopped fresh parsley before serving.

If you would like to see more follow this link Healthy recipes.

For more information about keto diet click here.

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Recipe

Mediterranean Quinoa Bowls With Roasted Red Pepper Sauce

Mediterranean Quinoa Bowls with Roasted Red Pepper Sauce! A mix of quinoa, cucumbers or kale or spinach, feta cheese, kalamata olives, and pepperoncini!

 

Mediterranean Quinoa Bowls With Roasted Red Pepper Sauce

NUTRITIONAL VALUES PER SERVING

  • Fat: 25 g
  • Carbs: 30 g
  • Protein: 10 g

 

INGREDIENTS

1 16 ounce jar roasted red peppers

1 clove garlic

1/2 teaspoon salt

juice of one lemon

1/2 cup olive oil

1/2 cup almonds

cooked quinoa

Spinach, kale, or cucumber

feta cheese

kalamata olives

pepperoncini

thinly sliced red onion

hummus

fresh basil or parsley

olive oil, lemon juice, salt, pepper

 

DIRECTIONS

  1. Pulse all the ingredients for the sauce in a food processor or blender until mostly smooth. The texture should be thick and textured.
  2. Cook the quinoa according to package directions. When the quinoa is done, build yourself a Mediterranean Quinoa Bowl!
  3. Store leftovers in separate containers and assemble each bowl just before serving.
  4. If you don’t have the chance to cook at home and would like to discover food that fits your calorie choice; download Ruddy!

If you don’t have the chance to cook at home and would like to discover food that fits your calorie choice; download Ruddy!

Ruddy shows the restaurant options around you, based on your calorie choice.

If you would like to see other way to make mediterranean quinoa bowls with roasted red pepper sauce Click here.

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Recipe

Hummus with Peanut Butter

Here is a delicious hummus recipe, which is way healthier than the one you can buy in a supermarket. With the great flavour of peanut butter, you will enjoy it without feeling guilty about the calories!

NUTRITIONAL VALUES FOR HUMMUS WITH PEANUT BUTTER

Fat: 16 g

Carbs: 17 g

Protein: 8 g

 

INGREDIENTS FOR HUMMUS WITH PEANUT BUTTER

  • 100g of chickpeas
  • 1 tsp of baking soda
  • 150g natural peanut butter
  • 2 tbsp of plain protein powder
  • ½ lemon juice
  • 2 tbsp olive oil
  • 2 tsp honey
  • 1 clove of hashed garlic
  • 1 tsp of chili pepper
  • ¼ tsp salt
  • 30g roasted peanuts

 

 

HOW TO MAKE HUMMUS WITH PEANUT BUTTER

  1. Let the chickpeas and ½ tsp of baking soda wait overnight in 5 cms of water.
  2. Sieve the chickpeas and put them in a pot with 5 cms of water. Boil for 25 minutes until the chickpeas soften. Put 120 mls of liquid aside and let the chickpeas cold.
  3. Mix the chickpeas, peanut butter, protein powder, lemon juice, oil, honey, garlic, chili pepper and salt with a mixer. If you would like a softer texture, you can add the liquid, which you set aside, by a tbsp each time and mix it.
  4. Sprinkle roasted peanuts and serve

he would like to discover more delicious recipes click here .Other way to do Hummus with Peanut Butter .

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Recipe

Tuna Burger

Tuna is a lean meat. It’s relatively high in protein but low in calories, which means it will keep you full longer and keep you from eating more. In one study, teens who ate lean fish like tuna regularly for several weeks lost an average of 0.9 Kg more weight than the control group who didn’t eat fish if you want to learn more Health Benefits of Tuna 

 

NUTRITIONAL VALUES FOR TUNA BURGER PER SERVING 

 

Calories: 585 kcal

Fat: 26 g

Carbs: 22 g

Protein: 68 g

INGREDIENTS FOR TUNA BURGER

8 pieces of whole wheat of hamburger crumpet

8 pieces of grilled red onions

175g of roasted red peppers

1300 gr of fresh raw tuna

3 tbsp of hashed raisins

1 tsp of hashed garlic

3 tbsp of hashed black olives

3 tbsp of hashed red onions

1 tsp of thyme

½ tsp of chili pepper

15g of minced fresh parsley

3 tbsp of roasted pine nut

200ml extra virgin olive oil

Salt, pepper

Cooking spray

HOW TO MAKE TUNA BURGER

  1. Preheat the oven to 180 degrees.
  2. Mash the tuna and mix it in the mixer until it reaches the dough consistency.
  3. Put it in a bowl, add the remaining ingredients and mix them with your hands. After adding salt and pepper to taste, form them into balls.
  4. Spray both sides of the balls with cooking spray.
  5. Grill each side for 4 minutes.

If you wish, you can grill the bread too. Spread pesto on bread, put the balls and add the onions and peppers.

 

 

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eat well and stay healthy

 

 

 

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Recipe

General Tso’s Cauliflower

 

You have never tasted cauliflower like these before! The Asian vibes thanks to the delicious sauce will leave your tastebuds craving for more.

For the vegetarian version, use vegetable broth

 

NUTRITIONAL VALUES FOR GENERAL TSO’S CAULIFLOWER 

  • Calories: 385 kcal
  • Fat: 24 g
  • Carbs: 34 g
  • Protein: 7 g

 

INGREDIENTS FOR GENERAL TSO’S CAULIFLOWER 

For the general tso’s sauce:

1 tablespoon sesame oil

3 cloves garlic, minced

1 knob of ginger, grated

1/2 cup chicken or vegetable broth

1/2 cup soy sauce

1/3 cup rice vinegar

1/4 cup sugar (more to taste)

2 tablespoons tomato paste

2 tablespoons cornstarch, dissolved in 1-2 tablespoons of cold water

For the general tso’s sauce:

1 cup flour

2/3 cup cornstarch

1 1/2 teaspoons baking powder

2 teaspoons salt

4 eggs

water as needed (about 1/2 cup)

And of course the cauliflower! (cut into small florets)

 

 

HOW TO MAKE GENERAL TSO’S CAULIFLOWER 

  1. General Tso’s Sauce: Heat the sesame oil in a small saucepan over medium low heat. Add the ginger and garlic and stir fry for a minute or two. Add remaining ingredients and whisk to combine. Bring to a low boil; simmer for another 20-30 minutes or until sauce is thickened. Add more sweetness, citrus, etc. to your taste.
  2. Cauliflower Batter: Whisk all the batter ingredients until a loose batter forms. The batter should be thick enough to cling to the cauliflower and cover it but stay loose enough to easily drip off (adjust thickness with water).
  3. Cauliflower Frying: Pour oil into a heavy bottomed skillet to make it deep enough so it will cover the cauliflower about halfway (probably ends up being a few cups). Heat the oil over medium heat. Drop a small bit of batter in the oil to test it – when it rises to the top and bubbles, the oil is ready. Dip cauliflower florets in the batter and let the excess drip off before gently setting in the oil. Fry for a few minutes on each side, then flip, repeating sides several times if necessary until you get a nice golden brown fried exterior. Remove and set on a cooling rack with paper towels underneath.
  4. Serving: Toss the fried cauliflower with the sauce (enough just to cover) and sprinkle with scallions and sesame seeds for serving. Serve with rice.

 

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if you would like to cook General Tso’s cauliflower with rice Click here .

 

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Recipe

Creamy Tortellini Soup

This creamy tortellini soup is one of the lowest creamy soups in calories and it’s definitely worth it!

If you would like to balance the rest of your calories after this meal, check out the Ruddy app.

NUTRITIONAL VALUES PER SERVING FOR TORTELLINI SOUP

  • Calories: 518 kcal
  • Fat: 29 g
  • Carbs: 42 g
  • Protein: 22 g

 

 

INGREDIENTS FOR TORTELLINI SOUP

  • 1 lb. Italian sausage
  • 1 small yellow onion, diced
  • 2 celery stalks, diced
  • 2 large carrots, peeled and diced
  • 3 garlic cloves, minced
  • 1 teaspoon kosher sea salt
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon Italian seasoning
  • 1 teaspoon fennel seed, crushed or chopped
  • 1 6-oz. can tomato paste
  • 1/2 cup dry white wine
  • 1/2 cup all-purpose flour
  • 6–7 cups chicken broth
  • 14 oz. refrigerated cheese tortellini
  • 2 cups half and half or heavy cream
  • 1 handful chopped fresh spinach

 

 

HOW TO MAKE TORTELLINI SOUP

  1. In a large stockpot set over medium-high, cook the sausage, breaking up into little pieces. When sausage is mostly browned, add onion, celery and carrot, sauté for 5 minutes or until the vegetables are soft.
  2. Add the garlic, spices, and tomato paste; sauté for an additional 3-5 minutes, or until fragrant, stirring occasionally to prevent it from burning.
  3. Add wine and let it cook out for a few minutes. Stir the flour into the sausage and cook for 1 minute. It’ll be sticky and dry. Gradually add in the chicken broth, stir to combine. Continue cooking until the mixture reaches a simmer, then reduce heat to low and simmer for 15 minutes.
  4. Add the cream, then bring it to a low simmer. Add the tortellini and spinach. Cook just until tortellini is al dente, per package directions. Serve with fresh parsley and Parmesan and dunk with cheese bread!

 

If want to do make Vegetarian tortellini soup Check this page .