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Disclaimer Recipes

The starting point is that the recipes on Veggipedia mainly consist of ingredients listed in the Nutrition Centre's Order of Five. Products outside the Disk of Five can be used to a limited extent. For more information, see the website of the Voedingscentrum.

Criteria recipes

1. Fruit and vegetables
Sufficient vegetables and/or fruit:
- At least 150g for a main course.
- Minimum 75g for breakfast, side dish, starter or lunch.
- At least 50g for between meals/snacks.

2. Products outside the five-slice scale
Main course: maximum 2 daily choices.

3. Fats
Liquid cooking fat or (olive) oil instead of coconut oil and/or (cream) butter.

4. Meat, meat substitutes and dairy
a. Maximum 100 grams of unprepared (unprocessed) lean meat.
b. Vegetarian full meals (insert meat substitutes such as egg, nuts or pulses).
c. Low-fat and/or semi-skimmed dairy products, such as low-fat cottage cheese, fresh goat cheese, mozzarella.

5. Whole-grain cereal products
Such as wholemeal bread, wholemeal pasta, brown rice, etc.

6. Drinks
Water, coffee or tea.

7. Flavours
Do not add salt, total salt criterion of 2 grams of salt per person per main course.

8. Energy value
Main course: 400-700 kcal.

Explanation of criteria 1 to 7

1. Fruit and vegetables
Vegetables
- Fresh vegetables
- Occasional frozen or canned vegetables.
- Pureed vegetables without additives.
- Sauerkraut as an exception (not in the Five!).

Fruit
- Fresh fruit
- Occasionally frozen fruit.
- Exceptionally fruit in its own juice (e.g. pineapple).
- Dried fruit (max. 20 grams per day).
- No fruit juice

Waste factor
Vegetables: none, we aim to waste as little as possible.
Fruit: (inedible) peel

Slink factor
Vegetables: only taken with leafy vegetables (such as spinach, endive, etc.).
Fruit: none

2. Products outside the Disk of Five
Products such as deli meats, honey and sauces are not in the Five-slice. These products can be used in small quantities in the recipes and are labelled as 'daily choice outside the five-pack'.

Larger quantities and/or less healthy products are labelled as 'weekly choice outside the five-slice'. These products were not used in the recipes or were used in exceptional cases.

With regard to meals, the following guidelines have been drawn up.

Daily choice outside the five-slice scale
- Main course, meal salad, meal soup: consists of ingredients listed in the Five, with a maximum of two choices from the 'daily category' of products outside the Five.
- Lunch dish, breakfast dish, mixed salad, sandwiches: Consists of ingredients listed in the Five, with possibly one choice from the 'daily category' of products outside the Five.

3. Fats
- Liquid cooking fat.
- (Olive) oil
- Soft margarine
- No coconut fat (coconut oil) and/or (cream) butter.
- Main course: up to 15 grams of liquid cooking oil or oil per person.

4a. Legumes, fish, meat and egg
- Fish (preferably fatty, such as salmon or herring) or seafood.
- Legumes, such as lentils, chickpeas, kidney beans.
- Unprocessed meat, such as: chicken fillet, chicken drumstick, turkey fillet, lean minced meat, steak, lean beef steak, sukada steak, pork tenderloin, hare chop, pork fillet steak, pork shoulder chop, ham steak.
- Eggs.
- Tofu/tempé.
- Cooked or (self) grilled chicken breast, self-fried ham steak, pork tenderloin, steak or lean beef mince instead of sausage, bacon, bacon, chorizo, mince, etc.

Daily choices outside the five-slice scale
Processed meat, such as ham, maximum 15g per person.

4b. Full-fledged meat substitute
A 100g piece of (unprepared) meat/fish can be replaced by:
- 2 eggs
- 100g of meat substitute (pieces, balls, burgers, etc.), which meet the following criteria for a good vegetarian choice.
- 135 grams of (cooked) pulses (chickpeas, lentils or kidney beans, for example).
- 25 grams of unsalted nuts, peanuts or kernels (pumpkin seeds, sunflower seeds, pine nuts, etc.).

Exact criteria for good vegetarian choices
- protein (more than 20% of energy), and
- iron (more than 0.8 milligrams per 100 grams), and
- vitamin B1 (more than 0.06 micrograms per 100 grams), and/or
- vitamin B12 (0.24 micrograms per 100 grams)

- not too much saturated fat (not more than 2.5 grams per 100 grams)
- not too much salt (not more than 1.1 grams per 100 grams)
- no added sugar
Not every good choice contains vitamin B12. Vegetarians also get B12 from dairy and eggs. Vegans would do well to supplement vitamin B12.

4c. Dairy products
- Dairy spread, cottage cheese, fresh goat's cheese or mozzarella instead of hard goat's cheese, feta, brie, roquefort, etc.
- Low-fat cottage cheese or low-fat/semi-skimmed yoghurt
- 30+ cheese
- 32+ Grana Padano instead of Parmesan cheese
- Cooking cream (light) instead of crème fraîche.
- Sour cream by exception (daily choice Disk of Five).
- Sorbet ice cream instead of ice cream (daily choice Disk of Five).
- Light whipped cream instead of whipped cream.

5. Bread and cereals
- Wholemeal bread (possibly brown bread with min. 4.5g fibre per 100g)
- Wholemeal pasta
- Unpolished rice
- Wholemeal bulgur
- Couscous (min. 2.1g of fibre per 100g cooked)
- Exceptionally, breadcrumbs alternated with ground toasted wholemeal bread or crumbled wholemeal rusks.
- Tacos made from whole-wheat wraps.
- Wholemeal wraps
- Oatmeal
- Fruit muesli (≤16g sugar, ≤2g saturated fat and ≥8g fibre per 100g grams).

6a. Beverages
- Water, tea or coffee with no additives.
- No vegetable or fruit juices.

6b. Alcohol
The advice is not to drink alcohol. Alcohol is replaced in almost all dishes by e.g. broth with less salt.

7. Seasonings
- Fresh herbs
- Dried spice mixes without salt
- Onion
- Chilli
- Balsamic vinegar
- Homemade oil/vinegar dressing, lemon juice or a dressing of low-fat/semi-skimmed yoghurt with herbs
- Unsalted nuts
- Toasted sesame seeds
- Pine nuts
- Stock with less salt
- 1 handful of sultanas (20g)
- Do not add salt/broth
- Sambal by exception (prefer red pepper over sambal)
- Sour cream by exception (if possible prefer low-fat cottage cheese over sour cream).
- Main course: total salt criterion of 2 g salt (800 mg Na) p.p.

Daily choice outside the five-slice scale
- 5 olives
- 1 large gherkin
- 1 tablespoon ketchup, yogonnaise or satay sauce
- 1 tablespoon honey
- 1 tablespoon soy sauce
- 1 tablespoon of satay sauce
- 1 teaspoon capers
- 1 tablespoon cooking cream (light), exceptionally max. 5 tablespoons per person
- 1 dollop of light whipped cream
- 1 handful of crackers (10g)
- 1 piece of (dark) chocolate
- 1 tablespoon coconut milk*

*Coconut milk
Coconut milk is used exceptionally, for example in a soup with coconut, 1-2 tablespoons p.p. and exceptionally in a dish with coconut sauce (max 1 dl coconut milk p.p.).