Een keukenkastje vol kruiden is leuk, maar hoeveel gebruik je er nu écht regelmatig? Met een goede basisvoorraad kom je verrassend ver. Voor een simpele pasta, gebakken aardappeltjes, soep, curry, ovenschotel of een snelle marinade heb je vaak helemaal geen ingewikkelde kruidenmix nodig.

Maar welke kruiden moet je dan standaard in huis hebben?

Met deze 12 basiskruiden en specerijen kun je alle kanten op. Ze passen bij alledaagse gerechten, zijn makkelijk met elkaar te combineren en vormen een goede basis om zelf kruidenmixen te maken.

1. Zwarte peper

Als er één specerij is die bijna overal bij past, is het zwarte peper. Het geeft pit zonder een gerecht direct scherp te maken en versterkt andere smaken.

Gebruik zwarte peper bijvoorbeeld bij aardappelen, eieren, vlees, vis, groenten, pasta, soep en sauzen. Versgemalen zwarte peper heeft de meeste smaak, maar gemalen peper is natuurlijk lekker makkelijk voor dagelijks gebruik.

Lekker met: knoflook, tijm, oregano en paprikapoeder.

2. Paprikapoeder

Een koude pastasalade is zo'n gerecht dat eigenlijk altijd van pas komt. Als makkelijke lunch, voor een zomerse avond, om mee te nemen naar een picknick of als bijgerecht bij de BBQ. Je kunt hem bovendien prima van tevoren maken en eindeloos variëren met groenten, kip, tonijn, kaas, kruiden en verschillende dressings.

Toch kan er verrassend veel misgaan met iets simpels als een pastasalade. De pasta wordt droog, de sla slap of er staat na een paar uur ineens een laagje vocht onder in de schaal. Gelukkig zijn al die problemen makkelijk te voorkomen.

In deze blog leggen we uit hoe je een goede koude pastasalade maakt én delen we zeven lekkere variaties om zelf mee aan de slag te gaan.

Welke pasta gebruik je voor een koude pastasalade?

In principe kun je bijna iedere pasta gebruiken, maar korte pastasoorten zijn het makkelijkst. Denk aan fusilli, penne, farfalle of orecchiette. Door hun vorm nemen ze dressing en kruiden goed mee en kun je ze gemakkelijk mengen met groenten en andere ingrediënten.

Hou je van een lekkere crunch én flink wat smaak? Dan hoef je echt niet automatisch naar een zak chips of andere kant-en-klare snack te grijpen. Met simpele ingrediënten zoals kikkererwten, noten, bonen, mais en groenten maak je zelf verrassend lekkere snacks. Het geheim? De juiste kruiden en specerijen.

Van rokerig en pittig tot kruidig en fris: met een paar smaakmakers geef je iedere snack weer een andere twist. Bovendien bepaal je zelf wat erin gaat en hoeveel zout, olie of andere ingrediënten je gebruikt. Ideaal als je vaker kiest voor onbewerkte of minimaal bewerkte ingrediënten en toch zin hebt in iets lekkers.

Hier zijn 10 ideeën voor gezonde, crunchy snacks die je makkelijk zelf maakt.

1. Geroosterde kikkererwten met gerookte paprika en komijn

Kikkererwten zijn misschien wel de ultieme basis voor een knapperige snack. Laat kikkererwten uit blik goed uitlekken, dep ze zo droog mogelijk en meng ze met een klein beetje olijfolie, gerookt paprikapoeder en komijn.

Rooster ze in de

Cooking without packets and sachets may sound like you now have to make everything yourself. No ready-made sauce, no spice mix and preferably even make your own stock. Fortunately, it doesn't have to be that complicated.

The idea is much simpler: more often decide yourself what goes into your meal and how you season it. With a good basic supply of herbs and spices you can surprisingly easily make your own spice blends, marinades, dressings and sauces. An added benefit: you have much more control over how much salt you add to your food.

Maybe you want to cook more often with fresh, simple ingredients or you've become more aware of how many processed products you use. In our blog about [unprocessed food] we explain what unprocessed and minimally processed food actually means — and why ‘processed’ does not automatically mean ‘unhealthy’.

But how do you translate that to your own kitchen? Learning to make flavor yourself is a great first step.

What does cooking without packets and sachets

More and more people want to eat more consciously and are choosing fresh, simple ingredients more often. You may have come across the term clean eating. The idea sounds simple: fewer highly processed products and more cooking with ingredients you recognize.

But what does unprocessed eating actually mean? Do you have to make everything yourself from now on? And is processed food automatically unhealthy? Fortunately, it’s much more nuanced. Unprocessed eating doesn’t have to mean you have to completely clear out your pantry. It’s mainly about returning more often to the basics.

And precisely when you cook with simple ingredients, herbs and spices become interesting. Because eating simply certainly doesn’t have to be boring.

What is unprocessed eating?

Unprocessed foods are products that have remained as close as possible to their original form. Think of vegetables, fruit, legumes, nuts, seeds, eggs, fish, meat and whole grains.

In addition, there are many minimally processed foods.

More and more people are using GLP-1 medication as part of a healthier lifestyle. A common experience is that appetite decreases and portion sizes naturally become smaller. That can help you eat more mindfully, but it also brings a new challenge: how do you ensure each meal remains both nutritious and tasty?

When you eat less, the quality of every bite becomes more important. Of course you want to get enough protein, fiber, vitamins and minerals. But at least as important is that you continue to enjoy what’s on your plate. Healthy habits are simply easier to maintain when healthy food actually tastes good.

In this blog you’ll discover how herbs, spices and flavorful ingredients can give every meal that little bit extra.

Note: this article offers general nutrition and cooking inspiration and is not medical advice. Always follow the recommendations of your doctor or dietitian.

 

Why every bite matters

Many people using GLP-1 eat smaller portions. That makes every meal more valuable. Not

When you use GLP-1 medication, you often notice that you eat less. That's precisely why it's important that the meals you do eat are nutritious and flavorful. No one wants small portions that taste bland or boring.

Fortunately, herbs and spices can make a big difference. They add a lot of flavor without many calories and make it easier to be less dependent on sugar, salt, or calorie-rich sauces. In this guide you'll discover which herbs pair well with a mindful lifestyle and how to use them to make every meal just a little tastier.

Note: this article provides general cooking and nutrition inspiration and is not medical advice. Always follow the advice of your doctor or dietitian.

 

Why herbs suit a mindful lifestyle so well

Many people who use GLP-1 automatically choose smaller portions. That doesn't mean you have to enjoy food less. On the contrary: especially when you eat less, you want every bite to be full of flavor.

Herbs and spices contain hardly any calories, but give vegetables,

More and more people are using GLP-1 medications such as Ozempic®, Wegovy® or Mounjaro® as part of their treatment for obesity or type 2 diabetes. These medications can help reduce appetite, causing many people to naturally eat smaller portions and be more mindful about food.

Because of this, the way you cook also changes. If you eat less, you want each meal to be nutritious, flavorful and varied. Herbs, spices and smart flavorings can play a big role. They give dishes a lot of taste without having to rely on large amounts of salt, sugar or calorie-dense sauces.

In this guide you will discover how to continue eating deliciously and variably while using GLP-1 medication. You will also find practical tips, recipe ideas and inspiration to maintain healthy habits in the long term.

What is GLP-1 medication?

GLP-1 stands for glucagon-like peptide-1, a hormone that naturally occurs in the body. GLP-1 medication mimics the action of this hormone. As a result, the stomach empties more slowly

Anyone who has eaten bami goreng, nasi goreng or satay will probably recognize it: a small bowl of fresh, crunchy vegetables with a slightly sweet-and-sour taste. That is atjar. This colorful side dish provides a delightful contrast to spiced Indonesian dishes and has been beloved for years in both Indonesian and Dutch cuisine.

Although many people know atjar from the Chinese takeout or the Indonesian restaurant, it is surprisingly simple to make yourself. Moreover, there are many different types of atjar, each with their own vegetables and flavor accents. In this guide you will discover what atjar exactly is, which spices belong in it, how to make it and why it pairs so well with bami, nasi and other Asian dishes.

What is atjar?

Atjar, also written as acar, is a collective name for sweet-and-sour pickled vegetables. The dish originates in Indonesia, where it has been eaten for centuries as a fresh counterpart to richly spiced meals.

By briefly blanching vegetables or placing them directly

A plate of steaming bami or nasi is actually not complete without something fresh and crunchy on the side. That is precisely why atjar tjampoer has been a beloved side dish for generations. The combination of crunchy vegetables, a fresh sweet-and-sour flavor and aromatic spices forms a delightful contrast with savory dishes such as bami goreng, nasi goreng, saté and rendang.

The nice thing is that making atjar tjampoer yourself is surprisingly simple. With a few fresh vegetables, vinegar, sugar and a handful of spices you can make a flavor enhancer in no time that stays tasty for days. In this blog you will discover what atjar tjampoer exactly is, which spices belong in it and how to make a delicious, colorful atjar yourself.

What is atjar tjampoer?

Atjar tjampoer (also called acar campur) is a traditional Indonesian sweet-and-sour vegetable dish. The word tjampoer literally means "mixed", referring to the combination of different vegetables.

Although countless variants exist, a classic