At Sapje, we believe in the power of healthy smoothies. Smoothies are not only delicious, but also a great way to start your day or as a healthy snack in between. Discover our favorite recipes below:
Green energy boost smoothie
Ingredients:
1 handful of fresh spinach
1 ripe banana
1 green apple
1 stalk of celery
Sapje of 1 lemon
200 ml of coconut water
Preparation: Blend all ingredients into a smooth smoothie. Add ice cubes if desired for a refreshing twist
Refreshing blueberry-yogurt smoothie
Ingredients:
Handful of fresh blueberries
150 ml Greek yogurt
1 ripe banana
1 tablespoon of chia seeds
100 ml almond milk
Preparation: Combine all ingredients in a blender and blend until smooth. Serve immediately.
Avocado cucumber detox smoothie
Ingredients:
1/2 ripe avocado
1/2 cucumber
Handful of fresh mint leaves
1 tablespoon of linseed
Sapje of 1 lime
200 ml of water
Preparation: Blend all ingredients into a silky smoothie. Add more water for a thinner consistency if desired.
Protein-rich spinach peanut butter smoothie
Ingredients:
Handful of fresh blueberries
150 ml Greek yogurt
1 ripe banana
1 tablespoon of chia seeds
100 ml almond milk
Preparation: Combine all ingredients in a blender and blend until smooth. Serve immediately.
Ginger turmeric power smoothie
Ingredients:
1 small piece of fresh ginger
1/2 teaspoon turmeric
1 ripe banana
1 cup fresh spinach
100 ml coconut milk
100 ml of water
Preparation: Blend all ingredients until smooth. Add more water if needed for desired consistency.
Chocolate-banana protein smoothie
Ingredients:
1 ripe banana
1 tablespoon of cocoa powder (unsweetened)
1 tablespoon of chia seeds
1 scoop protein powder (chocolate flavor)
150 ml almond milk
Ice cubes to taste
Preparation: Blend all ingredients in a blender to make a creamy smoothie. Add more milk for a thinner drink.
Strawberry curd oatmeal smoothie
Ingredients:
Handful of fresh strawberries
1/2 cup of oatmeal
150 ml of cottage cheese
100 ml almond milk
1 tablespoon of honey
Preparation: Blend all ingredients until smooth. Serve with additional strawberries on top if desired.
Tropical citrus smoothie
Ingredients:
1 orange, peeled and chopped
1/2 cup pineapple chunks (fresh or frozen)
1 ripe banana
Sapje of 1 lime
100 ml of coconut water
Ice cubes to taste
Preparation: Blend all ingredients into a refreshing smoothie. Add more coconut water for a thinner drink.
Mint-watermelon refreshment
Ingredients:
1 cup fresh watermelon chunks
Handful of fresh mint leaves
1 tablespoon of honey
150 ml of water
Ice cubes to taste
Preparation:
Blend all ingredients into a cool, refreshing smoothie. Serve immediately.
Enjoy your smoothie adventure!
Whether you’re looking for a quick boost in the morning or want a healthy snack, these healthy smoothies recipes are sure to inspire you. Try them out and find out which one will become your favorite for more energy and a healthier lifestyle!
Looking for inspiration for quick healthy recipes? We have the perfect solution for you! Here are our 15 favorite quick recipes that you can whip up on the table within 20 minutes, without compromising on taste or nutritional value.
1. Creamy pasta with spinach and cherry tomatoes
Ingredients
– 250g pasta of your choice -200g fresh spinach -150g cherry tomatoes, halved -1 clove garlic, finely chopped -100ml cream -Parmesan cheese to taste -Salt and pepper to taste -Fresh basil for garnish
Preparation:
Cook the pasta according to the instructions on the package.
Pour in the cream and simmer gently until the sauce has thickened slightly.
Season to taste with salt and pepper.
Mix the pasta into the sauce and serve immediately, garnished with Parmesan cheese and fresh basil.
2. Crispy chicken wraps with avocado
Ingredients
– 2 chicken breasts, sliced into strips – 4 tortilla wraps – 1 avocado, sliced – 1 red bell bell pepper, sliced into strips – Handful of lettuce of your choice – 1 tsp paprika – Salt and pepper to taste – Olive oil to fry in
Preparation:
Heat some olive oil in a frying pan and fry the chicken breast strips until golden brown and cooked.
Season the chicken with paprika, salt and pepper.
Heat tortilla wraps according to package directions.
Divide the fried chicken, avocado, bell bell pepper and lettuce among the wraps.
Roll up the wraps tightly and cut them in half.
Serve immediately.
3. Fresh quinoa salad with cucumber and feta cheese
This quick healthy recipe is a must try!
Ingredients
– 150g quinoa – 1 cucumber, diced – 100g feta, crumbled – Handful of fresh mint, finely chopped – Handful of fresh parsley, finely chopped – Juice of 1 lemon – 2 tbsp olive oil – Salt and pepper to taste
Preparation:
Cook the quinoa according to the instructions on the package.
Let the quinoa cool to room temperature.
Mix the quinoa with cucumber, feta, mint and parsley in a large bowl.
Drizzle with lemon juice and olive oil.
Season to taste with salt and pepper.
Serve the quinoa salad immediately or keep refrigerated until use.
4. Stuffed pitas with grilled vegetables
Ingredients
– 4 pita rolls – 1 zucchini, sliced – 1 red bell bell pepper, sliced – 1 yellow bell bell pepper, sliced – 1 red onion, thinly sliced – Handful of arugula – 100g hummus – Olive oil – Salt and pepper to taste
Preparation:
Heat a grill pan or barbecue.
Brush the zucchini, bell bell pepper and red onion slices with olive oil and grill them until they are soft and have nice grill marks.
Heat the pita rolls according to the package.
Carefully cut open the pita buns and spread the inside with hummus.
Fill the pitas with grilled vegetables and arugula.
Serve immediately.
5. Oriental noodles with stir-fried vegetables
Ingredients
– 200g noodles of your choice – 1 carrot, julienne sliced – 1 red bell bell pepper, sliced into strips – 100g sugar snaps – 1 clove garlic, finely chopped – 2 tbsp soy sauce – 1 tbsp oyster sauce – 1 tsp sesame oil – Olive oil – Fresh cilantro for garnish – Salt and pepper to taste
Preparation:
Cook the noodles according to the instructions on the package.
Heat some olive oil in a wok pan and stir-fry the garlic until fragrant.
Add the carrot, bell bell pepper and sugar snaps and stir-fry until the vegetables are al dente.
Add the cooked noodles to the vegetables.
Mix the soy sauce, oyster sauce and sesame oil in a small bowl and pour over the noodles and vegetables.
Stir-fry everything briefly more until everything is well mixed and heated through.
Season to taste with salt and pepper.
Serve the Oriental noodles immediately, garnished with fresh cilantro.
6. Healthy tuna salad with avocado
Ingredients
– 2 cans of water-based tuna, drained – 1 avocado, diced – 1 red onion, chopped finely – 1 stalk of celery, thinly sliced – Handful of cherry tomatoes, halved – Handful of arugula – Juice of 1 lemon – 2 tbsp Greek yogurt – Salt and pepper to taste
Preparation:
Mix the tuna, avocado, red onion, celery and cherry tomatoes in a large bowl.
Add the Greek yogurt and lemon juice.
Stir everything gently until well blended.
Season to taste with salt and pepper.
Serve the tuna salad on a bed of arugula.
Finding and preparing quick healthy recipes does not have to be complicated. Just discovering a variety of quick healthy recipes can be an excellent first step! With a wide range of options, from refreshing salads to savory wraps and flavorful pasta dishes, you can have a nutritious meal on the table within 20 minutes. These dishes are not only quick to prepare, but also offer a healthy and tasty choice for busy evenings. So for quick healthy recipes check out Sapje!
Written by: Barend Den Heijer expert in healthy snacks
Healthy snacks are essential for maintaining a balanced diet and promoting your overall well-being. In this article, we offer comprehensive information and helpful tips for making your snacks healthy and nutritious. We focus on several categories, from fruits and vegetables to breads and beverages, all in line with the Five-Style.
Why Healthy Snacks Are Important
Healthy snacks not only help satisfy hunger between meals, but they also provide important nutrients that contribute to a balanced diet. They can prevent you from reaching for unhealthy snacks, which are often high in sugar, salt and saturated fat.
Vegetables and Legumes as Snacks
Nutritious Vegetable Snacks
Vegetables are an excellent choice for snacks because of their low calorie content and high nutritional value. Here are some suggestions:
Carrot and Cucumber sticks: These are easy to prepare and perfect for dipping in hummus.
Cherry tomatoes: Small, juicy and full of vitamins.
Sweet bell pepper strips: Colorful and rich in vitamin C.
Legumes such as chickpeas and lentils are nutritious and filling. Try:
Roasted Chickpeas: Crunchy and full of protein.
Lentil salad: A fresh salad with lentils, feta and tomato.
Fruits and Nuts: The Sweet and Crunchy Options
Fresh Fruit: The Natural Sweetness
Fruit is an excellent source of vitamins, minerals and fiber. Some healthy choices include:
Apples and Bananas: Easy to carry and rich in nutrients.
Berries: Blueberries, raspberries and strawberries are low in calories and high in antioxidants.
Nuts: Nutritious and Filling
Nuts are rich in healthy fats, protein and fiber. For example, try:
Unsalted Almonds: A handful is enough to keep your energy levels up.
Walnuts: Good for the brain due to their high content of omega-3 fatty acids.
Bread and Wraps: Filling and Varied Snacks
Healthy Bread Options
Bread can also be a healthy snack if properly chosen and prepared. Consider:
Whole Wheat Bread with Avocado: Rich in fiber and healthy fats.
Rye Bread with Hummus: A high-fiber alternative with a creamy topping.
Wraps: Versatile and Delicious
Wraps can be filled in a variety of ways. Some ideas include:
Whole Wheat Wrap with Chicken and Vegetables: Rich in protein and vitamins.
Wrap with Hummus and Vegetables: A vegetarian option full of flavor.
Healthy Drinks: Hydrating Without Sugars
Water: The Best Choice
Water remains the best beverage for hydration. Add a slice of lemon or mint for extra flavor.
Tea and Coffee
Tea: Herbal teas such as chamomile or green tea offer flavor without calories.
Black Coffee: Without sugar and milk a low-calorie pick-me-up.
Vegetable juices
Normally, we often choose the delicious fruit juices in the store. However, these contain a lot of natural sugars, which is best avoided. Therefore, it is better to choose vegetable juices, preferably those made with a slow juicer. This is because slow juicers retain more nutrients and enzymes because they press the vegetables at a low speed, which makes for a healthier and more nutritious juice.
Benefits of Healthy Snacks
Choosing healthy snacks can have several benefits:
Prevents Overeating: By satisfying hunger, you avoid overeating later in the day.
Supports Dental Health: Healthy choices are better for your teeth than sugary and acidic snacks.
Enhanced Energy: Nutritious snacks keep your energy levels steady throughout the day.
FAQ
What can you snack on when you lose weight?
Vegetables and hummus: Vegetables such as carrots, cucumbers, and peppers are low in calories and high in fiber. Combine them with hummus for extra flavor and protein.
Fruit: Fresh fruits such as apples, berries, and oranges contain natural sugars and fiber that keep you feeling full longer.
Nuts and seeds: A handful of unsalted nuts or seeds can be a nutritious and filling snack. They are rich in healthy fats, protein and fiber.
Greek yogurt: Choose low-fat Greek yogurt with no added sugars. You can combine it with fresh fruit or a little honey for extra flavor.
Popcorn: Air-popped popcorn without added butter or sugar is a high-fiber snack that can make you feel satisfied without adding a lot of calories.
Hard-boiled eggs: Eggs are an excellent source of protein and can help you feel full longer.
Smoothies: A smoothie made from leafy vegetables, fruit and a protein source such as Greek yogurt or a protein powder can be a nutritious snack.
Cottage cheese: This cheese is rich in protein and can be combined with fruits or vegetables for a healthy snack.
Edamame: Steamed edamame beans are a high-protein and high-fiber snack that you can easily prepare and take away.
Dark chocolate: If you crave something sweet, choose a small piece of dark chocolate (at least 70% cocoa) to enjoy without ingesting too many calories.
What is a healthy snack for evening?
Greek yogurt with berries: Greek yogurt is rich in protein and helps you stay satiated longer. Add some fresh berries for a sweet, fiber-rich snack.
Handful of nuts: Unsalted almonds, walnuts or pistachios are a good source of healthy fats, protein and fiber.
Cottage cheese with cucumber: Cottage cheese is a high-protein snack that is low in calories. Combine it with slices of cucumber for extra crunch and hydration.
Avocado on whole-grain toast: Half an avocado on a slice of whole-grain toast offers healthy fats, fiber and a bit of protein, which helps satisfy your hunger.
Hard-boiled egg: A simple hard-boiled egg is an excellent source of protein and is low in calories.
Popcorn: Air-popped popcorn without butter or sugar is a high-fiber snack that leaves you feeling satisfied with few calories.
Conclusion
By making conscious choices and choosing snacks from the Disk of Five, you are contributing to your own health and well-being. Experiment with the options listed and discover which healthy snacks suit you best. Remember that consistency is key to a healthy diet.
You’ve probably heard someone refer to b vitamins in general, but which ones are they? Is it vitamin B1 to B12, or are some of them missing? In addition to these questions, vitamins can sometimes be confusing when referred to by a different name. Thiamine, riboflavin, niacin these are all names of b vitamins. In this blog we list all the b vitamins briefly, with their names, what are b vitamins in and what are they important for.
What B vitamins are there?
Today, there are eight B vitamins that may still bear this name. These are all water-soluble vitamins, which play a role in metabolic processes and cellular metabolism. Formerly thought to be one vitamin, they were later known to be different substances that resembled each other. Nevertheless, there are a number of substances that have been wrongly named, which is why these names are no longer used. For example, vitamins B4, B7, B9 and B10 are no longer used, for this reason there are gaps in the count. Today B12 is the last in the list, previously the list went on much longer with B vitamins that are now not allowed to bear the name.
The first vitamin in the list is B1, it is also known as thiamine, so these names are completely interchangeable. Vitamin B1 helps release energy from food. Thiamine is good for the heart and nervous system, and finally, it contributes to normal psychological function. It is especially highly present in seeds and nuts, such as sunflower seeds, or animal products such as ham hindquarters. Of course, it is also found in a lot of vegetables, for example bean sprouts, onion or fennel, which is why the highest value of thiamine is found in the juice Fuel which also contains fennel!
Vitamin B2 (Riboflavin)
Riboflavin is the other name of vitamin B2. This is really a necessary vitamin, with a deficiency you can get skin abnormalities or inflammation1. If you maintain a normal diet you won’t get a deficiency so easily. Among other things, riboflavin contributes to the maintenance of normal red blood cells; in addition, it is important for the skin. There is relatively high vitamin B2 in milk, but also in mushrooms, broccoli and spinach. There is a lot of B2 in our breakfast smoothie, as it contains almond milk and reishi mushroom.
Vitamin B3 (Niacin)
Niacin is not the only name of vitamin B3, it is also called nicotinic acid. Not to be confused with nicotine. B3 supports energy levels, as do all other b vitamins, as well as being good for mucous membranes and good for fatigue. Most B3 is found in support, our celery juice. The body can also make B3 from the amino acid tryptophan which is found in all proteins in food.
Vitamin B5 (Pantothenic acid).
We skip B4 because it no longer exists. Vitamin B5 also listen to the name pantothenic acid, this vitamin is especially useful in releasing energy from fatty acids, in addition, it also affects the building of proteins from food and drink2. The highest concentration of pantothenic acid is found in beef liver, the highest concentration in vegetable products is sunflower seeds.
Vitamin B6 (pyridoxine)
Vitamin B6 is often referred to simply by its number code: B6, the active form is called pyridoxal phosphate. The vitamin occurs in 3 different forms, to be called: pyridoxine, pyridoxal and pyridoxamine, these 3 forms differ only slightly from each other chemically. The vitamin is particularly important for amino acid metabolism, and is good for protein production in the body. B6 is found in large numbers in potatoes, as well as in apple syrup, apricots and many other foods. The highest concentration of vitamin B6 is found in our tomato soup.
Vitamin B8 (Biotin)
Biotin is another name for vitamin B8, but this vitamin has an even stranger name, which is vitamin H. This name is derived from “haar und haut,” or hair and skin, as vitamin B8 is good for your hair and helps keep skin healthy. It is found a lot in animal products, such as liver, egg yolks and fish, in the plant products category you can choose mushrooms or sweet potato for biotin, for example.
Vitamin B11 (folic acid)
Folic acid and folate are both forms of vitamin B11, this is perhaps the most confusing in the list because in some countries it is then called B9. Folate is the form found in food. Folate is relatively unstable and degrades quickly when cooked, for example, the systentic form folate is a lot more stable and is converted back into folate in the body. Folic acid is known as an important vitamin for pregnant women, read more about how to get enough folic acid naturally here.
Vitamin B12 (cobalamin).
The most important and well-known from the list is vitamin B12, or cobalamin. A vitamin b12 deficiency is relatively common in people on a vegetarian or vegan diet, as this vitamin is found almost exclusively in animal products such as meat, fish or dairy. It is also found in algae and seaweed but from these sources the vitamin is not always absorbed well. Vitamin B12 is important for the formation of red blood cells. It is recommended to supplement iron and vitamin B12 if you have a plant-based diet.
Conclusion
All B vitamins are essential to a healthy diet and provide numerous benefits to your body. In this blog, you have read which B vitamins have which benefits, what other names refer to the same vitamin and which foods contain many of these B vitamins.
B vitamins are generally safe and excess is usually excreted by the body because of their water solubility, excessive intake of certain B vitamins can be harmful. Don’t worry, because you won’t easily get a surplus through normal diet; a surplus is more common through use of supplements. It is always wise to maintain a healthy balance, and if necessary, consult your doctor or medical specialist if you are concerned that you may be ingesting a deficiency or excess.
Potato, tomato and eggplant, what do they have in common? At first glance, not that much. Yet they are all part of the nightshade family. In this blog, we will discuss which vegetables are nightshades, why they belong to this family and what they are good for.
Background
The nightshade family (Solanaceae) is a family of more than 2,300 different plant species, most members of the family are shrubby plants. A smaller part of the family is herbs or small trees.
Name
The name “nightshade” seems to be possibly derived from the word “damage,” which has its origin in the word “shade.” The family gets its name from one plant, the black nightshade. It is conceivable that the first part of the name refers to the dark color of the berries, reminiscent of the darkness of the night.
Most well-known members of the nightshade family
Potato
Probably potato is the most important and well-known member of the nightshade family. Potato is a plant that grows tubers underground, which are edible, and it grows a small deciduous plant above ground. The potato stores a store of energy in its tubers in the form of starch. It is generally not recommended to eat potato raw because of the harmful substance solanine, which is broken down when you cook it.
Eaten in Holland for centuries, the boiled tuber was brought over from America in the 16th century. At the time of the industrial revolution, a large part of the average worker’s diet consisted of potatoes because they are cheap and nutritious. The potato contains fiber and many koohlydrates, but at the same time very little sugar. The potato contains almost no fats, and is rich in vitamins C, B6 and potassium, among others.
Remarkably, sweet potato is not a relative of the “regular” potato, the sweet potato belongs to the wine family (Convolvulaceae). Sweet potato contains inulin, unlike regular potato which contains starch. Inulin is more suitable for patients with diabetes because it digests more slowly than starch. Also try sweet potato soup.
Tomato
Tomato is also a well-known member. Tomato plants grow as a kind of bush above the ground, from which tomatoes grow like berries. It is impossible to imagine Italian cuisine without the tomato, yet this plant is not native to Europe either. This plant has its roots in South America, where it was grown particularly in the areas around the Andes Mountains.
Among other things, the tomato is known for the presence of the compound: lycopene, which is the natural dye to which the tomato owes its red color. This antioxidant has received much attention in science over the years, there is convincing evidence that it would support in the prevention of chronic diseases[1]. Read more about the benefits of tomatoes in the benefits of tomato soup.
Tobacco
Even tobacco is part of the nightshade family. The tobacco plant, native to the Americas, is a crop that has been grown and used for centuries by Native American peoples for ritual and medicinal purposes. The main ingredient in cigarettes and cigars is controversial due to the harmful effect on the body that smoking tobacco has. Tobacco leaves are used for this purpose because of the presence of nicotine, an addictive and stimulant substance, which is linked to several health problems, including cancer and heart disease.
Other members
Other well-known (edible) members of the family are:
Eggplant
Bell pepper
Cayenne pepper
Goji berries
Features
Now that you know some prominent members of the family, you have a certain picture, but how can you identify the next member of the family? There are a number of characteristics by which you can identify a member of the nightshade family. First of all the fruit type, in the nightshade family they are often berries, in the case of tomato very large berries, but also in the case of the potato plant you can see above the ground some kind of berries.
In addition, nightshade can be identified by its flower. Very often nightshade flowers have five petals that are all about the same, looking a bit like a star. The flowers can be white, yellow, purple or blue.
The image below shows both the berries and the typical flower shape of a nightshade.
Phytoftora
Every potato farmer’s nightmare. Phytophthora is a plant disease best known for infecting potatoes; it is also called the “potato disease. Literally translated from Greek, phytophthora means “the plant destroyer. Phytophthora is a genus of fungal öomycetes, symptoms include leaf discoloration, wilting, root rot and eventually a dead plant. Bad news, then. Nightshade-like plants are known to be susceptible to phytophthora.
What is nightshade good for?
First of all, let’s mention that not all vegetables and plants belonging to this family are necessarily good. In fact, many of them are even harmful. All the vegetables that you can safely eat, either raw or after cooking, have their own health benefits. Vitamins and minerals you can find in some members are vitamin C, B6, potassium and so on. All of these vegetables (and spices) can contribute to a healthy diet in which you vary enough and get to your daily serving of fruits and vegetables each day.
What does nightshade do to your body?
Nightshade plants contain a substance called solanine (and related alkaloids), which can be mildly toxic in large quantities. In normal amounts, they are both safe and nutritious for most people. But in people with sensitive digestion or autoimmune disorders, they can sometimes trigger inflammatory reactions, joint pain or intestinal discomfort. This varies greatly from person to person.
What is covered by nightshade?
Nightshade is a plant family that includes several well-known vegetables. The best known edible nightshades are:
If you are trying to live a healthy life, it is important to take in as many natural nutrients as possible. One of these compounds is beta-carotene, which is a natural pigment found in fruits and vegetables. But what makes beta-carotene so special? What functions does beta-carotene have and what is it in? In this blog we take a dive into the world of beta-carotene, and you will learn all about what exactly beta-carotene is. Find out how beta-carotene can color not only your plate but, also your health!
Background
Beta-carotene belongs to the group of carotenes, which is a family of unsaturated compounds, belonging to the substance class of carotenoids. Carotenoids are completely natural dyes, they range between red and yellow.
Vitamin A
Beta-carotene is often linked to vitamin A, this is true because it is in fact a so-called provitamin for vitamin A, sometimes also called a precursor. This means that the human body is capable of converting beta-carotene into vitamin A, it can be stored in the liver, and when needed it becomes available for the production of vitamin A.
Vitamin A can also be present in the readily available form, this is called “retinol. So in addition to retinol, you have provitamin A carotenoids, such as beta-carotene. Well the conversion of beta-carotene to vitamin A is not 1 to 1, according to recent research it is more close to the ratio of 1 to 12[1]. On a package or website you sometimes see a vitamin A content, this is usually expressed in retinol equivalents, which means that it has already been calculated for you how much direct vitamin A your body can get from this product. So this can be a combination of direct vitamin A and provitamin A carotenoids.
Health benefits
Vitamin A has numerous health benefits, we list them for you:
Eyes
It’s a huge old saying, that carrots are said to be good for your eyes. As it turns out, this is no myth! Vitamin A is good for vision and helps maintain normal vision. Vitamin A helps maintain normal moisture balance of the eyes. An easy way to get enough beta-carotene or available vitamin A is to drink our carrot juice, it contains 2275 µg of vitamin A (-equivalent), which is more than 2 times the recommended daily allowance!
Skin
Vitamin A, which can be produced by beta-carotene, for example, also contributes to various processes for the skin. For example, vitamin A helps care for the skin from the inside out, and supports the skin’s repairing ability. Vitamin A contributes to the maintenance of normal skin and mucous membranes and helps maintain healthy skin.
Mucous membranes
Maintaining normal mucous membranes comes in handy not only for your skin, but also for the mucous membranes in your gut and lungs. Mucous membranes are found throughout your body; they are involved in various hollow organs, such as the oral cavity, nasal cavity and genital organ.
Iron
In your body, iron contributes, among other things, to efficient oxygen transport. Vitamin A, in turn, then promotes the availability of iron from body stores and maintains proper iron levels in the blood.
Resistance
A good immune system and resistance is the basis of a sustainable healthy life. Without good resistance, you are always out of the running due to viruses or diseases. Vitamin A contributes to a good resistance, and it has a positive influence on the immune system.
Where can you find beta-carotene?
So you find beta-carotene mainly in red, orange or yellow vegetables and fruits, but the other way around, if a vegetable is orange or red it does not necessarily mean it contains beta-carotene. For example, tomatoes are red because of the antioxidant lycopene rather than beta-carotene. Carrots, of course, are the best known source of beta-carotene, and are an excellent way to get your dose of vitamins. Sweet potato is also a great source of beta-carotene. They generally have even higher levels of beta-carotene than carrots, and you can incorporate them into numerous dishes, such as a stew, a curry or a sweet potato soup.
Further down the line of orange vegetables, you come to pumpkin soup, it too contains beta-carotene. Pumpkin is delicious in a salad or make another tasty soup. Orange bell bell pepper also contains beta-carotene. Then there are some leafy green vegetables that also contain a little bit of beta-carotene, but these are better to eat for their other health benefits, among them are, kale, spinach and broccoli.
[1]: de Pee, S., West, C. E., Permaesih, D., Martuti, S., Muhilal, & Hautvast, J. G. (1998). Orange fruit is more effective than are dark-green, leafy vegetables in increasing serum concentrations of retinol and beta-carotene in schoolchildren in Indonesia. The American journal of clinical nutrition, 68(5), 1058-1067. doi https://doi.org/10.1093/ajcn/68.5.1058
The eternal debate, is tomato a fruit or vegetable? Does rhubarb belong to fruit or does it fall under veggies? Bell peppers, zucchini, and there are many more doubtful cases. Does a greengrocer also sell fruit? Or does the fruit grower also grow vegetables? Of course, without a clear separation, it becomes difficult to meet the recommended 250 grams of vegetables and 2 pieces of fruit per day. Just what is the difference between vegetables and fruit? Let’s get the facts straight, and try to bring clarity to the chaos.
In this blog, we begin by defining a number of different definitions. Unfortunately, there is no single definition, so we will have to make do with a number of different ones. First we take a look at the dictionary, then we check the scientific definition. We look at the U.S. court ruling, and finally a conclusion.
Dictionary
The Dictionary of Dale defines vegetables as ‘Plants serving man as food’. Fruit is explained as “edible fruit,” and fruit in turn is defined as “part of a plant, arising from the fruiting principle: Legume” and “Edible product of a plant. With this explanation, one could argue that if you can eat the whole plant, then it is vegetable, and if you can only eat a part, or the product of the plant, then it is a fruit. This is an easy rule of thumb to remember, and for lettuce, spinach and leeks, this will also confirm what most people consider vegetables. With lemon, berries and apples, most people will also be satisfied with the definition fruit. As for zucchini, peppers and tomatoes, they will fall under fruits by this definition, which not everyone will agree with.
Horticultural
According to the horticultural definition, anything that grows on an herbaceous plant is vegetable, and anything that grows on a woody plant is fruit. Again, this is a clear rule that certainly captures the imagination. Pears and apples, of course, grow on trees, a woody plant. Herbaceous does not directly mean chives or parsley, but a “vascular plant,” that is, a plant that is not woody or very little woody. It’s getting very scientific now, but these terms have everything to do with growth and water transport, woody plants are characterized by secondary thickness growth, so they contain a lot of wood. Vascular plants contain vascular bundles, bundles of transport tissue, mainly xylem and phloem, a good example of vascular bundles is the transverse section of a celery, here you can see the vascular bundles running.
With this definition for the difference between vegetables and fruits, however, we again run into some problem cases. How about strawberries, they grow on an herbaceous plant and would therefore be vegetables. Bananas, which may grow on a tree but to what extent is this tree woody? Melon, in this case is also a vegetable.
American court
One of the most famous references to the classification of foods as fruits or vegetables comes from the United States, specifically the case of Nix v. Hedden in 1893. This case revolved around the question of whether tomatoes, used for tariff classifications on imports, should be considered fruits or vegetables.
The botanical definition indicates that tomatoes are fruits because of their seeds and development from the flower of the plant. However, the court case decided that tomatoes were considered vegetables for tax purposes based on their culinary uses and how they were used in commerce. This was purely a legal classification, contrary to botanical reality.
Linguistic
‘Daar plukt u de vruchten van’, in the Dutch language it is quite clear that we find that you can pick fruit. Then the apple, pear and tangerine come out as fruit, so far so good. But cucumbers, zucchini and pumpkins can also be picked. Then again, that doesn’t quite match the collective opinion.
Edible plant?
If you can eat the whole plant it is vegetable? Then lettuce, broccoli, beets and onion fall under vegetables, but peppers, tomatoes and corn again do not.
So is it still possible to distinguish between fruits and vegetables in nutritional value? Apples contain 11.8 grams of sugar per 100 grams, lemons 3 grams and watermelon 7.5 grams. Onion contains 6.1 grams of sugar per 100 grams (raw), broccoli 1.5 grams and celeriac 0 grams! Vegetables generally have less (natural) sugars, but it is not possible to draw a line when they are or are not vegetables anymore.
What about vitamins, let’s take vitamin C. In 100 grams of raw broccoli 114 mg, in onion 6.5 mg, apples 10 mg and lemon 45 mg. So again, it’s going to be difficult to draw a line for the difference between vegetables and fruits.
Usage and preparation
Most people have a certain feeling, about what fruit and vegetables are. First of all, vegetables are mostly used in the hot preparation, in the Netherlands mainly consumed at dinner, as a main course. Fruit is eaten as a snack, side dish or with dessert. It is often sweet and tasty like a strawberry, but also the sour lemon, which is less popular as a loose snack is often on the fruit bowl.
You often eat fruit raw and cold, and vegetables often cooked and hot. If you think that, then you have a lot to learn from us! Did you know that you can eat a lot of vegetables just raw, and that raw vegetables have a different vitamin composition! For example, some vitamins degrade with heat. For example, you can eat cauliflower, spinach and beets very well raw, but even easier: drink one of our juices! Eating raw potatoes and green beans is not recommended.
At Sapje
One of our promises is that we make juices from an average of 85% vegetables, the philosophy behind this is that we mainly want to preserve the goodness of vegetables, all the vitamins, minerals and other substances that contribute to your health. Fruit often has more fruit sugars and needs more of the dietary fiber, which is of course not a shame, but because of this we keep a bit more moderation, but sometimes it still provides that fresh and sour taste.
At Sapje, we try to keep it transparent, and so when it comes to fruits and vegetables, we assume the collective opinion. What most people consider a vegetable, we consider a vegetable, and so too with fruit. In that, tomato is a vegetable, as are cucumber, peppers and zucchini. Rhubarb belongs to fruit, as do bananas, strawberries and lemons.
Do you have a completely different opinion? Then we would love to hear it because the customer is king! Contact
In the hectic pace of modern life, it is often challenging to make healthy choices and maintain a balanced lifestyle. Fortunately, there are simple and achievable steps you can take to improve your well-being and live a healthier life. In this blog post, we will discuss seven practical tips that can help you on your way to a healthier and more fulfilling lifestyle.
1. Balanced Nutrition:
A healthy diet is the key to a healthier life. Make sure your meals are balanced and contain all the nutrients your body needs. Increase your intake of fresh vegetables, fruits, whole grains and lean proteins. Limit consumption of processed foods, added sugars and saturated fats.
2. Regular Physical Activity:
Exercise is essential for a healthy body and mind. Make exercise an integral part of your routine. This can range from daily walks to regular strength training. Choose an activity you enjoy and that fits your lifestyle to keep you motivated to stay active.
3. Sufficient Sleep:
Sleep is vital to your overall health. Make sure you get enough rest, ideally between 7 and 9 hours per night. A good night’s sleep not only promotes your physical health but also has positive effects on your mood and cognitive functions.
4. Stress management:
Prolonged stress can be detrimental to both your physical and mental health. Develop healthy ways to manage stress, such as meditation, yoga or relaxation techniques. Finding an outlet for stress contributes to a more balanced and healthy life.
5. Hydration Priority Giving:
Drinking enough water is crucial for good health. Water supports several body functions, including digestion, temperature regulation and skin health. Aim for at least 8 glasses of water a day and avoid excessive consumption of sugary drinks.
6. Mental Health Prioritization:
Health includes not only the body, but also the mind. Take care of your mental well-being by incorporating regular moments of relaxation and fun. Talk openly about your emotions, seek professional help if needed and surround yourself with positive influences.
7. Routine Health Checks:
Prevention is better than cure. Schedule regular health checks and screenings to detect any health problems early. Keep your vaccinations up-to-date and work with your health care provider to create a personal health plan.
Embracing these seven practical tips can have a significant impact on your overall health and well-being. Change takes time, so take one step at a time and be kind to yourself. You may also want to try a detox . Striving for a healthier life is an ongoing process, and every positive choice contributes to a better version of yourself. Start this journey to a healthier and happier life today!
Lentils are becoming increasingly popular, but are certainly not yet a standard part of most people’s diet. We think that’s a shame! These little legumes are full of healthy nutrients and also very tasty. In this blog we tell you why lentils are so healthy and how you can eat them more often.
What exactly are lentils?
Lentils, like beans, peas and chickpeas, belong to the legumes. They are the edible dried seeds of the lentil plant, a plant in the legume family. Lentils come in many different colors and sizes. For example, you have brown, red, yellow and green varieties. Each variety of lentil is also slightly different in taste and texture. For example, red lentils are the sweetest and have a soft texture after cooking, while brown lentils have a subtle earthy taste and maintain their firmness during cooking. So you can go either way!
The small disc-shaped legume is also extremely nutritious. Read more about the various nutrients lentils contain below.
Why are lentils healthy?
Lentils contain a nice combination of healthy carbohydrates, protein, fiber, vitamins and minerals. As a result, they fit perfectly into a healthy diet.
Lentils as a source of protein
One 200-gram serving of cooked lentils provides you with as much as 15 grams of protein (1). This makes lentils one of the best vegetable protein sources. They are therefore ideal for vegetarians and vegans. Proteins are important building blocks for our bodies. Among other things, they are important for the composition of your bones and contribute to the recovery of your muscles after exercise.
Vitamins and minerals in lentils
The list of vitamins and minerals that lentils contain is by no means short (1). Each vitamin and mineral helps your body in slightly different ways.
Vitamin B1: Lentils are a good source of vitamin B1, which among other things contributes to the normal functioning of your heart and supports your energy metabolism.
Vitamin B6: This vitamin is involved in many different processes in your body. Among other things, it is important for the production of red blood cells and contributes to the regulation of hormones in your body. Vitamin B6 is also good for your ability to concentrate and helps reduce fatigue.
Phosphorus: This mineral is important for keeping your bones and teeth strong. In addition, phosphorus helps release energy from your food.
Iron: Perhaps the best-known function of iron is that it aids in the normal transport of oxygen through your body. In addition, iron contributes extra energy to fatigue and has a positive effect on your immune system.
Potassium: This counterpart of sodium is important for the normal functioning of your muscles and nervous system, among other things. Potassium also helps maintain normal blood pressure.
Copper: This antioxidant helps protect your body from external influences. In addition, copper supports iron transport in your body and promotes your energy metabolism.
Magnesium: Among other things, the mineral magnesium helps build body protein and plays a role in maintaining strong and flexible muscles.
Zinc: Zinc is also involved in a whole range of functions in your body. Among other things, it supports your immune system and helps take care of your skin from the inside out.
High-fiber lentils
The fiber content in lentils is also impressive. Lentils are one of the most fiber-rich foods. With one serving of 200 grams of cooked lentils, you already get almost 10 grams of fiber(1). The general recommendation is to get 25 to 30 grams of fiber daily. So lentils can make a nice contribution to this.
Now you know, lentils are an incredibly valuable addition to your diet. Are you already managing to eat lentils regularly? Here are some helpful tips to incorporate lentils into your meals more often.
Tips for eating lentils more often
Lentils offer many different possibilities; you can vary dishes with them a lot.
Of course, you can choose classic dishes with lentils, such as Indian dahl or a curry with lentils.
In addition, you can add lentils to existing recipes. Enrich your favorite dishes by adding lentils. For example, lentils are delicious through pasta sauces, soups, salads and stews.
Use lentils as a meat substitute. Due to their high protein content, lentils are an ideal meat substitute. For example, you can use them as a plant-based alternative to minced meat in lasagna or chili.
Also be sure to try our organic Sweet Potato Soup with Red Lentils! This creamy orange soup is deliciously spicy and warming. Also ideal when you don’t have time to be in the kitchen yourself.
Please note that you cannot eat lentils raw. This is because raw lentils contain the substance lectin, which is toxic to us. By soaking the lentils and then cooking them, this substance is completely broken down.
Yes, lentils are rich in dietary fiber, which promotes digestion and supports gut health. They help with regular bowel movements and feed good gut bacteria.
What do lentils do to your body?
Lentils provide plant protein, fiber, iron, magnesium, folate and other important nutrients. They support muscle building, energy production, heart health and stable blood sugar levels.
What do lentils taste like?
Lentils have an earthy, mild flavor, slightly nutty, and easily absorb flavors from spices and sauces.
Are lentils vegetables?
No, lentils are not a vegetable, but belong to the legumes. They grow in pods and fall under the same group as beans, peas and chickpeas.
That healthy eating is important is, of course, something you have long known. Yet for many people this is still very difficult. But what are the benefits of eating healthy? And what is the impact of healthy eating on your body? You will be surprised how many ways food can contribute to your health. In this blog we will tell you more about the positive effects of healthy food and how you can notice that you are eating healthy.
More energy
By eating healthy, you can support your energy levels. When you eat or drink something, your body goes to work to get usable energy from it. To feel energetic, not only do you need to get enough energy, but the quality of your food is also important. This is because you also need vitamins and minerals to release the energy from your food. These include the B vitamins and the minerals iron, calcium, copper and magnesium. These nutrients all contribute to the release of energy from your food.
For example, iron plays a role in the activity of certain enzymes involved in your energy metabolism (1). You can find a lot of iron in meat, fish, beans, nuts, spinach, turnip greens and kale. B vitamins are found in many different foods, such as (whole grain) cereals, meat, fish, dairy, vegetables and fruits (2).
By eating healthy, especially unprocessed and varied foods, you ensure that you get enough of all the important vitamins and minerals. In this way, you can support your energy levels.
Healthy skin
You probably don’t give it much thought, but your skin is a complex organ with many different functions. It acts as a barrier against outside influences, helps regulate your body temperature, functions as a shock absorber and so on (3). It is also important to eat well to keep your skin healthy. For example, vitamin C is important for the formation of collagen. This is a structural protein that helps strengthen the skin from the inside out. Vitamin C is especially abundant in fruits and vegetables, such as red peppers, red beets, Brussels sprouts red cabbage, broccoli, mango and lemon.
Other vitamins and minerals that help keep your skin healthy are vitamin A, vitamin B2, vitamin B3, copper, iodine and zinc.
Supporting your immune system
A good immune system helps protect your body from outside invaders. Healthy eating can also lend a hand here. There are an awful lot of vitamins and minerals that play a role in the functioning of your immune system. Vitamin C, zinc and vitamin D are perhaps the best known. But vitamin A, B6, B12, folate and the minerals iron, copper and selenium also have a positive influence on the functioning of your immune system.
Feel good
If you eat healthy, you will also find that you are more comfortable in your own skin. There are several reasons for this, including all the points we mentioned above. But healthy eating can even have a direct positive effect on how you feel. Here again, vitamins and minerals play a role. Biotin, folate, magnesium and vitamins B1, B3, B5, B6, B12 and vitamin C are all good for your mood, concentration and memory. Folate also contributes to your resistance to stress. To get all these nutrients, it is of course important to eat a healthy and varied diet. For example, folate is found in spinach, romaine lettuce and oranges, while magnesium is found in cocoa, samphire and almonds.
Good nutrition is also super important in combination with sports. If you don’t have enough energy available, you can’t put on your best performance. Moreover, eating well after exercise helps your body recover properly. For this purpose, among other things, it is important to eat enough protein. Proteins help recover and build your muscles after exercise. Proteins are found mainly in meat, fish, dairy, egg, legumes, tofu and nuts. We also have a high-protein protein smoothie in our assortment. This is ideal to take after exercise.
Learn more about what’s best for you to eat and drink before, during and after exercise. Healthy smoothies can also help you recover after a hard workout.
Also try our healthy juices
Vegetables are an incredibly important part of a healthy diet. They are bursting with vitamins and minerals that your body needs to stay healthy and fit. Yet few people eat enough vegetables daily. On average, the Dutch eat only 131 grams of vegetables per day (4). So there is a lot to be gained here!
To give you a hand, at Sapje we carry a variety of vegetable juices packed with vitamins and minerals. In addition to juices, we also have shots, detox cures, soups and smoothies. All full of fresh and organic vegetables! Perfect for increasing your daily vegetable intake in an easy way.
Resources
Abbaspour, N., Hurrell, R., & Kelishadi, R. (2014). Review on iron and its importance for human health. Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences, 19(2), 164.
NEVO-online version 2021/7.0, RIVM, Bilthoven.
Venus, M., Waterman, J., & McNab, I. (2010). Basic physiology of the skin. Surgery (Oxford), 28(10), 469-472.
