You really need protein, but don’t overdo it because it’s bad for your kidneys| cooking and eating

cooking and eatingSisters Jansen & Jansen say the best diet is a lifestyle. They cook the Mediterranean and write books about it. Today: proteins.

In general, our daily diet consists of about 50 percent of carbohydrates, and 30 to 35 percent of fats, and that leaves about 15 to 20 percent of proteins, as the Janssen sisters know.

“Carbohydrates and fats are our main suppliers of energy, and proteins are the building materials,” explains cardiologist Animiki. “The latter is also important for our immune system. Proteins promote muscle tissue production, so an athletic person needs very little protein. Not at all smart, because it’s bad for the kidneys. About 1 gram per kilo of body weight is what you need from protein per day. It might double The strong athlete does that, but no more particularly! Everyone 65 and older is smart to increase protein consumption to counteract muscle breakdown.”

Eggs contain more good than bad fatty acids

Protein can be found in eggs, which makes sense, but also in meat, fish and dairy products. Then we talk about animal proteins. Vegetables can be found in legumes (especially soy) and nuts. As far as the maximum amount of eggs per week is concerned, all kinds of experts have different views on this, “as the Janssen sisters know.” Assume that from 3 to 5 eggs per week. This is for a healthy person. In addition to proteins, eggs also contain minerals, vitamins, and more benefit than bad fatty acids, namely amino acids and linoleic.


The protein content of the yolk is higher than that of the egg white itself. But it is really not easy in terms of cholesterol

Anime Jansen

What you may not know: The protein content of egg yolks is higher than that of the egg whites themselves. But it is not easy in terms of cholesterol. There is a lot of cholesterol in the yolk, yes. Not all of this cholesterol is converted into LDL cholesterol. But it’s still definitely a good idea not to eat more eggs than those 3-5 a week. And sometimes we leave out the yolk.”

About proteins: oyster mushrooms. © Janssen & Janssen

Plant proteins are healthier than animal proteins. Fermented dairy products rank higher in the health ladder than non-fermented dairy products. Yogurt, cheese, yogurt, etc. are better than the product they’re made from: milk. This is because of the bacteria present, which does a good job for our gut. Yes, that’s how everything relates to everything, is not it? “

As mentioned, plant proteins can be found in large quantities in nuts. Janine Janssen: “The daily handful of nuts (unroasted and unsalted) that we talked about earlier also contribute positively to our well-being in this regard. Legumes are also rich in protein, especially soybeans of course, but also rich in lentils, chickpeas and to a lesser extent capuchin, white and brown beans “.

Another thing you make with eggs: mayonnaise. “We admit here that we love mayonnaise, homemade,” the sisters say. “And what could mayonnaise from our kitchen be? Of course, a lot of oil and eggs, but in moderation and not often?” Blender method, you no longer have to buy ready-made mayonnaise with unhealthy additives. This comment is intended as a joke, because you won’t get the recipe until next week.”


We are totally happy with the eggs, also because one like this one is filling

Anime and Janine Janssen

Now for some protein-rich dishes. Janine Jansen: So we are very pleased with the eggs, because such an egg is filling. They are excellent for a hot meal and most kids love them for porridge. That is why today we make a frittata, or an Italian omelette that is fried on both sides. Of course we put in it vegetables, in this case green asparagus. We pair the frittata with roasted oyster mushroom salad and the king of protein purveyors: edamame (some unripe soybeans). The latter is tin. Sometimes you have to make it easier on yourself, right? A delicious meal is on the table quickly.”

Anime and Janine Janssen
Anime and Janine Janssen © Janssen & Janssen

Frittata with green asparagus, feta and more for 4 people

450 grams of green asparagus
1 clove garlic
1 onion
cooking oil
3 eggs
100 gm feta cheese
a bunch of mint
25 grams of melted cheese

to prepare
Green asparagus does not need to be peeled. This saves a lot of time. Cut the wooden bottom. We like to bake them with garlic and onions. All we do now.
– Chop garlic and onion. Put them in a large skillet and add the asparagus. Fry them for a while and reduce the heat. Place a lid on the pan and allow the asparagus to simmer slightly, about ten minutes.
– Meanwhile you can whisk eggs, three pieces. Add feta cheese and mint into cubes. Pour this mixture over the asparagus, reduce the heat and cover the pan.
– When the bottom is cooked a little, turn the omelette. Add 25 grams of well-melted sliced ​​cheese and simmer for a few more minutes.

Edamame salad with mushrooms and oysters

300 gm oyster mushrooms
2 cloves garlic
A few sprigs of thyme
cooking oil
1 can of edamame (drained 130g)
50 gm walnuts
Extra virgin olive oil
Salt and Pepper

to prepare
– Preheat the oven to 200°C. Place the oyster mushrooms – creatively shredded into pieces – in a greased oven dish.
Finely chop the garlic and spread it over the oyster mushrooms. Drizzle with oil and stir everything together. Lay the leaves that you removed from the thyme sprigs on top. Roast mushrooms for about twenty minutes; Watch them, don’t let them burn.
Open and rinse the can of edamame (sticky liquid is usually very salty). Mash the walnuts a little smaller and add the beans and nuts to the oyster mushrooms.
– Stir everything in the oven dish again. Season with salt, pepper and extra virgin olive oil.

Annemieke and Janine Jansen wrote Heart for your body (2020), Beautiful Mediterranean (2020), and Hartstikke Mediterranean (2018). They call themselves the advocates of Mediterranean cuisine: meals with less fat, good carbohydrates, salt and less sugar. More recipes from the Janssen sisters can be found here.

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