Note: I served it with a salad (rocket, pepper, small tomatoes, cucumber and fre sh black pepper) Ingredients (3 servings)

- 400 g scampi shrimp (cleaned and peeled) - 150 g red sweet peppers (paprika) - 2 gloves of garlic - 150 g spring onion - 150 g tomato - 70 g concentrated tomato puree - 200 g low fat cream cheese (herb / garlic) - fresh black pepper, salt, chili powder Directions: - Clean and peel the shrimp (and remove the vein) - remove the seeds of the pepper and tomato - cut the tomato, pepper, onion and garlic in to little pieces - heat up a pan (with a bit olive oil) and fry the vegetables - add the low fat cream cheese (herb / garlic) - add some fresh black peper, salt and chili powder - let is cook for a few minutes (not long), your sauce Diablo is ready - heat up another pan (with a bit olive oil) and fry the scampi shrimps shortly - serve the sauce Diablo and the scampi shrimps Nutritional facts (1 serving): Energy: 253 cal Protein: 29,6 g Carbohydrates: 9,5 g (sugar 7,25 g) Fat: 10,8 g (saturated 4,7 g) Fiber: 3,1 g

fish pie... Ingredients (6 servings) - 200 fresh (baby) spinach - 250 g tomatoes - 250 g leek - 150 g salmon - 550 g cod - 8 eggs (= 3 eggs + 5 egg whites) - 300 g (ml) low fat cream (<5%) - fresh black pepper & salt Directions: - Preheat the oven at 180C - wash the spinach and fry very shortly in a pan (few minutes) - wash and cut the tomatoes and the leek - cut the salmon and cod in pieces - whisk the eggs (2 eggs and 5 egg whites) with the 300 g low fat cream - ad the vegetables (spinach, tomatoes, leek) to the cream and eggs - add the fish (cod and salmon)

season with fresh black pepper and salt (and other spices you like) mix everything together put the mixture in a oven dish bake for +- 50 minutes at 180C

Grilled chicken burger Ingredients (2servings) - 300 g chicken (breast) - 1/2 red pepper - 1/2 onion - 1 teaspoon of olive oil or coconutoil - a bit of coriander and parsley - a bit of salt and black pepper Note: for extra binding you can add a egg Directions: - Cut the chicken (breast) into small pieces in the food processor. - cut the onion and red pepper in to little pieces - mix the chicken, onion, red pepper, parley, corander, salt, black pepper and o il together - make 2 burgers and grill them on the BBQ or grillpan Nutritional facts (1serving): energy: 267 cal protein: 38 g carbohydrates: 6 g (sugar 1,5 g) fat: 10 g (saturated 2 g) fiber: 4 g

lasagne 1 pound sweet Italian sausage 3/4 pound lean ground beef 1/2 cup minced onion 2 cloves garlic, crushed 1 (28 ounce) can crushed tomatoes 2 (6 ounce) cans tomato paste 2 (6.5 ounce) cans canned tomato sauce 1/2 cup water 2 tablespoons white sugar 1 1/2 teaspoons dried basil leaves 1/2 teaspoon fennel seeds 1 teaspoon Italian seasoning 1 tablespoon salt 1/4 teaspoon ground black pepper 4 tablespoons chopped fresh parsley 12 lasagna noodles 16 ounces ricotta cheese 1 egg 1/2 teaspoon salt 3/4 pound mozzarella cheese, sliced 3/4 cup grated Parmesan cheese

Directions: 1. In a Dutch oven, cook sausage, ground beef, onion, and garlic over mediu m heat until well browned. Stir in crushed tomatoes, tomato paste, tomato sauce, and water. Season with sugar, basil, fennel seeds, Italian seasoning, 1 tablesp oon salt, pepper, and 2 tablespoons parsley. Simmer, covered, for about 1 1/2 ho urs, stirring occasionally. 2. Bring a large pot of lightly salted water to a boil. Cook lasagna noodle s in boiling water for 8 to 10 minutes. Drain noodles, and rinse with cold water . In a mixing bowl, combine ricotta cheese with egg, remaining parsley, and 1/2 teaspoon salt. 3. Preheat oven to 375 degrees F (190 degrees C). 4. To assemble, spread 1 1/2 cups of meat sauce in the bottom of a 9x13 inc h baking dish. Arrange 6 noodles lengthwise over meat sauce. Spread with one hal f of the ricotta cheese mixture. Top with a third of mozzarella cheese slices. S poon 1 1/2 cups meat sauce over mozzarella, and sprinkle with 1/4 cup Parmesan c heese. Repeat layers, and top with remaining mozzarella and Parmesan cheese. Cov er with foil: to prevent sticking, either spray foil with cooking spray, or make sure the foil does not touch the cheese. 5. Bake in preheated oven for 25 minutes. Remove foil, and bake an addition al 25 minutes. Cool for 15 minutes before serving.

Ingredients (1serving): 100 gr chicken fillet 40 gr mixed salad 90 g apple 10 gr pine seeds 10 gr honey Directions: Grill the chicken and let it cool down, dress the salad to a plate, cut half a a pple in pieces and ad to the salad, roast the pine seeds in a pan without butter or oil and mix them in the salad. Cut the chicken in pieces and ad them to the salad. Finish with a little honey enjoy Nutritional facts (1serving): energy: 295 cal protein: 36.3 g fat: 7.6 g (saturated 1 g) carbs: 20.5 g fiber: 6.2 g