Esztis Kitchen

Esztis Kitchen 🏡 Home-made, nutrition dense recipes.
👩🏻‍🎓 Prepared by a practicing nutritionist-to-be.
♾ Diverse, sustainable approach.

03/07/2023

Èdesítôszer jobb mint a cukor? Hogy mièrt is nem…

Power porridge 🥣 Eating porridge for breakfast is a habit of many, but understating the real nutritional value is maybe ...
17/01/2023

Power porridge 🥣

Eating porridge for breakfast is a habit of many, but understating the real nutritional value is maybe not known to all.

The main benefits of including oats in your diet is primarily coming from its high fiber content that is essential to keep your digestion and bowel movements in the optimal range.

Secondly, it’s a source of complex carbohydrates of which should aim for, replacing the simple carbs such as refined grains.

Thirdly, it does have protein content too, however not in the amounts that would be sufficient for an adult in one sitting ideally unless topped up with other ingredients including protein.

So here’s my solution: prepare a !

Add a 1/2-1 scoop of your favorite flavor to reach a good protein balance.

Ingredients for 1 portion:
50-60g
250-300 ml water
100 ml no-sugar almond milk if you want some creaminess
1/2-1 scoop protein powder
1/2 tsp
1 tsp seeds
A pinch of salt

or any on top, just as well as some .

Watch out! Once you try, it will be hard to go back 😉

Just a simple shakshuka. A great option for a quick lunch at home, when you don’t have the time to prepare anything com...
21/11/2022

Just a simple shakshuka.

A great option for a quick lunch at home, when you don’t have the time to prepare anything complex but you have the desire to nourish yourself.

It’s part of the box we have for this week - a concept we have been experimenting with for a while.

For those who don’t know: it’s a home delivered box with 3 meals for 2 people, with all the ingredients packed and the recipes in Dutch (bamm, two birds with one stone ☝🏻). Not fantastic as in the quality of recipes, but a pretty good solution when you are out of inspiration/time.

Ingredients for one portion:
• 1 teaspoon extra virgin olive oil
• 1 garlic clove
• 125g green asparagus
• 1.5 medium tomato
• middle eastern spice mix
• dried oregano
• paprika pesto (from grilled paprika)
• 2 eggs
• 25g feta cheese
• 1 sausage (in this case pork)
• fresh basil leaves

Cut the garlic, the asparagus and the sausage into small pieces and the tomatoes in cubes.
Heat the olive oil in a pan over medium-high temperature. Place the asparagus and the sausage in the pan and fry for 2-4 minutes.
Add a tablespoon of the middle eastern spice mix, the garlic, the oregano and the tomato cubes and paprika pesto to the pan and leave it while stirring for 1-2 minutes.
Make a small bed for the 2 cracked eggs in the sauce frying in the pan - keep the eggs boiling there for 5-7 minutes. Once ready, leave it cool a bit in the pan for 1-2 minutes. Add salt and pepper to taste.
Meanwhile cut the basil and feta cheese in small blocks - add these on top for serving.

👉 40g protein
👉 50g fats
👉 12g carbs
👉 8g fiber

Wow wow wow! 💫 What a better start of the week than enjoying what you have baked Sunday evening?This sweet potato potato...
27/06/2022

Wow wow wow! 💫

What a better start of the week than enjoying what you have baked Sunday evening?

This sweet potato potato muffin by is like Cupid’s little arrow to our hearts (and stomach 😏💘).

Can’t be easier to make and more nutritious to load up when you need energy in between main meals, in a race or on a long ride.

I’ve changed the recipe slightly - keeping the original recommendations for replacements - and here comes my version:

• 300 g oven-baked sweet potato
• 4
• 35g powder
• 30 g rolled
• 2 tbsp shredded
• 6
•3 tbsp
• 1 tsp extract
• 1 tsp
• 2 tsp baking powder
• zest and juice of 1 lime
• 1/2 tsp salt
•80 g melted coconut oil
•fresh

Bake the potato(es) at 200 degrees Celsius for about 35-45 min. Let it cool down. Reset your oven to 170 degree. Then add all the ingredients to your blender - except for the coconut oil and the berries. Blend them until smooth. Melt the coconut oil until it gets liquid and add to your batter and mix. Now you can pour your mass into the muffin forms and toss them into the oven for 25-30 minutes.

If you prepare them as sports nutrition, better to make them flat and don’t fill up the forms fully.

Try to resist the smell once you take them out of the oven… or don’t! 😏

Recently I’m more diving into patterns, working around the and - topics that might not be of everyone’s interest...
14/06/2022

Recently I’m more diving into patterns, working around the and - topics that might not be of everyone’s interest, however either one of these (if not more) have an impact on how we live our lives day in-day out (regardless of gender, just think of your family or relationship, to mention your closest circle).
Missing out on these clues and the lack of understanding/ awareness or acknowledgment is more common than it should be.

Monitoring my own food intakes, I’ve come to identify a few key areas I should (and want!) to work on, such as lower intakes of:

- calcium (~40%)
- potassium (~50%)
- calories overall (~80%)
- protein (~70%)

My aim is always to push for diversity in nutrition, which takes a constant effort and interest in finding new ingredients or recipes every week.

I came across this simple, rich and suuuuper yummy dish indirectly by which now officially got shortlisted amongst our top recommendations for :

WARM POTATO SALAD with broccoli, cranberries and orange vinaigrette 🥗

Ingredients:
• new potatoes
• 2 tablespoons coconut oil
• 1 broccoli head
• 3 tablespoons dried cranberries
• 1 lemon
• 1/4 cup orange vinaigrette
• pinch of salt

Orange vinaigrette:
• 1/4 cup orange juice (fresh)
• zest of 2 lemons
• 3 tablespoons Dijon mustard
• 2 tablespoons cider vinegar
• 1 tablespoon honey
• 1/2 teaspoon salt
• 2/3 cup cold-pressed olive oil
• pinch of freshly ground pepper

Scrub the potatoes and cut them into small bite-size pieces and pan-roast them over medium heat in the coconut oil and season with salt.
Remove the potatoes from the pan. Now it’s the turn for the broccoli florets until they are nicely browned but still have a vibrant green color. Season with salt.
Combine the potatoes, broccoli and cranberries in a bowl and toss with the dressing.

In order not to miss out on proteins, I oven-baked codfish to accompany it.

All of my “gaps” covered in one plate! 🙌🏻

And a happy boyfriend munching next to me.

Impacts. Pay attention to them. ☝🏻

It’s not many times that you see me posting from places outside of home and the simple reason is… well, there are many, ...
23/04/2022

It’s not many times that you see me posting from places outside of home and the simple reason is… well, there are many, but hear the most important three:

🥇Our principle to keep out-eating for special occasions.

🥈The off price-quality ratio for places in the Netherlands.

🥉 Relatively poor nutrition profile of meals out of home.

But yesterday during our trip to Alkmaar we found this (not so) little gem that we felt like sharing with you.

Beside the vibes - the place itself is converted from an old cigarette factory 🏭- we only loved the food and the staff more!

And all this 2 steps from the surprisingly modern looking train 🚂 station, with a terrace facing the sun. ☀️

Had such a chill time listening to their old vinyl’s, formulating some of our plans for the upcoming weeks and enjoying the delicious and nutritious, home-made style food and coffee.

We wish a place like this reachable to everyone!

🫶

A celebration omelette. 🎊 It’s is strange to have a recipe for 3 people, but it was just right when we ended up feeling ...
23/04/2022

A celebration omelette. 🎊

It’s is strange to have a recipe for 3 people, but it was just right when we ended up feeling like 3 orphans for Easter with our most loved neighbor from upstairs. 🏡

I felt a bit confused in between concepts (this happens when you put together a Hungarian, a Venezuelan and a Dutch-Moroccan) and what to prepare and which tradition to follow.

So there came this hybrid composition with Dutch plukbrood, French pear-date-cognac chutney and the Italian shrimps-tuna omelette that I’m now going to share with you in case you find it might be the lottery for a th*****me brunch.

• 2 tablespoons butter
• 1 tablespoon olive oil
• 1 red onion, cubed
• 200g zucchini, grated
• 1 stalk of celery, cut in tiny cubes
• 100g mushrooms, sliced
• 500g green beans, cut in 5 cm pieces
• 4 eggs
• 100g mascarpone cream cheese
• 1 tablespoon freshly cut thyme
• 1 tablespoon freshly cut basil
• Salt & pepper
• 200g canned tuna, drained and cut into small pieces
• 120g cooked, cleaned shrimps
+ I added 50g mussels as extra

Pre-heat the oven to 200 degrees.

Heat the butter and olive oil in a huge pan, that has an ovenproof handle. Add the onion and stir until soft and fragrant.

Add the grated zucchini with the celery, mushroom and green beans, stirring occasionally for 8-10 minutes until they start to slightly brown.

In the meantime whisk the eggs and combine with the mascarpone, thyme, basil, salt and pepper.

Mix the tuna pieces and shrimps (and mussels if you also use them) in the pan.

Add the egg mix and cook for another 5 minutes, until the eggs start to solidify.

Place the pan into the preheated oven and let the mass turn golden brown.

When ready, remove carefully and cut slices equally to serve.

Now time to enjoy and celebrate!


As old fashioned it may look first, as handy it comes in many aspects of your life: a shopping list for groceries!Do you...
02/03/2022

As old fashioned it may look first, as handy it comes in many aspects of your life: a shopping list for groceries!

Do you have one?
Oh no, because you don’t have time for it?
You are not a planner?
Ah… so you are just not so good at it?

This is your first step in turning against your short-, mid- and long-term .

Those, that you don’t think are so important just now, at this very moment. Maybe .

Are you someone who is doing “intuitive shopping”? Driven by

👉 a quick need just to grab something for dinner as “there’s nothing at home”

👉 fighting your wolf because you are running on empty stomach for a few hours by now

👉 seeking comfort by treating yourself after a long and stressful day?

Well, this is not to start with. You do your shopping in a rush, this necessary hassle, and you are dictated by the false signals of your body and mind, which serves no good.

Have you ever compared the of spending time once a week planning ahead for your food supplies with what the lack of it takes away from you?

Either your answer is a yes or no, I would like to invite you for a little .

🫖 Take a nice cup of and start taking notes answering the following questions about your last week:

1. How many times did you do groceries?

2. How much did you pay for your groceries?

3. How much time in total do you spend doing ?

4. Did you have a ?

5. Did you have a THOROUGH list?

6. How many times did you forget to buy something?

7. How many times you find a and scanning through the ingredient list you give up, not having to make it?

8. How many times did you open your kitchen cabinet and thought there’s nothing to eat?

9. How many times did you go out or order food because of insufficient food supplies at home?

AND NOW:

I. What are your answers telling you?

II. Is there something you could ?

III. Are you for ?

Share your answers below with me and scroll down to find mine!

Hello community out there! 👋 A couple of weeks ago and I had a chat about life and plans in general and out of this co...
23/02/2022

Hello community out there! 👋

A couple of weeks ago and I had a chat about life and plans in general and out of this conversation came the idea to join forces to have a better service of our people that we so much about.

So as of today we are starting our Brazilian Body & Wax Fueled by Eszti’s kitchen. 💫

I am Eszti, the owner of and here’s what’s worth knowing about me:

• I have spent 13 years in the corporate world as a generalist , working in various departments and in most counties in

• I am an for 7+ years out of which I’m headquartering in Amsterdam the last 5

• I am a hobby endurance and although it has never been on my , I completed the long-distance triathlon race called in 2018 in

• 2020 brought changes to the lives of many and I was no exception to that: I experienced which I look at as one of the greatest teachings I have ever gained

• I am a and completed my nutrition science education at .med

• Recently I qualified as a by the and I have a drive for young professionals mentoring.

• I am working with dedicated clients who feel it’s high time for a in their lives, be it about health & lifestyle or professional performance - to be honest, I love the combination of these two 🤩

This takes me here, to provide you with weekly updates and infos about and more.

Do you have the courage to begin?

I do… so see you around! 😉

With love,
Eszti

Nostalgic Nordic breakfast. There was a one-and-half year period in my life when I spent most of my working week in Denm...
02/02/2022

Nostalgic Nordic breakfast.

There was a one-and-half year period in my life when I spent most of my working week in Denmark, commuting from the Netherlands.

I was happily taking the Monday 6am flight to Copenhagen and beside the fact that I loved my job, I was excited about the Scandinavian food coming on my way.

I believe that the concept of does really exist (even if not purely identifiable for the locals 🤷🏻‍♀️) and I started to deeply embrace the kind of winter comfort foods that I regularly had there: salmon, rye bread and an everyday bite of excellent quality dark chocolate. 💫

Last evening I had a flashback of those times, so got ingredients for a mocking breakfast today:

• Whole grain ball, to be made in the oven
• Cream cheese
• Smoked salmon
• Made a hard boiled egg
• Rucola
• Red onion
• Salt and pepper
• Capers
• Raw beetroot on the side

• Organic green tea with cinnamon, ginger, peppermint and rose petals

Do you have any of such memories that warm your heart in the cold winter days?

We are looking for open-minded volunteers for our next project! 🚀 Last year, during the we all spent a lot of time in ...
17/01/2022

We are looking for open-minded volunteers for our next project! 🚀

Last year, during the we all spent a lot of time in our . Many of us had to adopt to significant in our lives, within a relatively short period of time. Us personally made the to in ! 💕
Living in , as most, we also have a where we had to come up with to accommodate for our most stay at home. This resulted in a LOT of sorting and rearranging, following a landscape and some of the tips by . 😏

And we believe we mastered it! 💫

Plus somehow we developed this 🤔🤷🏻‍♀️🙆🏻‍♂️ to spend time together in the , and space and layouts while listening to , having a great or just about new ideas.

At one of these occasions we figured out that we would like to do this for other people too!

In order to…

✔️ Initiate a little movement
✔️ Help others to their living conditions
✔️ Raise about and the available space
✔️ Promote for a , more organized home
✔️ Create the ideal conditions for a healthier , which is big time prepared in the kitchen
✔️ Identify “waste” in the form of duplications of products, expired ingredients, or tools that might come handy to the household
✔️ Bring to the otherwise complicated and fast-paced life

Does it sound somewhat appealing to you?
Would you be one of our 3 who would like to participate in our CLUTTERED KITCHEN CLEANUP program? 🧼

Swipe the pictures for more info and message me for further details 🙌🏻

“Winners” will be contacted in private messages.

And the outcomes? You will see here soon 🙌🏻

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