Tippin' the Scales


Good Mood Food #06 – Broccoli

GMFood Broccoli and Cavatelli

Makes 4 servings

Prep: 10 minutes
Cook: 25 minutes

Shopping List:

  • 1 head fresh broccoli, cut into florets
  • 40 ml or 2 tablespoons and 2 teaspoons olive oil
  • 1 clove garlic, minced
  • 225 gr or ½ pound cavatelli pasta
  • 2 gr or ¼ teaspoon salt
  • ½ gr or ¼ teaspoon crushed red pepper flakes
  • 3 gr or 2 teaspoons grated Parmesan cheese


  1. In a large pot of boiling water, blanch broccoli for about 5 minutes.
  2. Drain, and set aside.
  3. Heat olive oil in a large skillet over medium heat.
  4. Sauté garlic until lightly golden, being careful not to burn it.
  5. Add the broccoli and sauté, stirring occasionally, for about 10 minutes. (Broccoli should be tender yet crisp to the bite)
  6. Meanwhile, cook cavatelli in a large pot of boiling salted water for 8 to 10 minutes, or until al dente.
  7. Drain, and place in a large serving bowl.
  8. Toss with the broccoli, and season with salt and hot pepper flakes.
  9. Serve with parmesan cheese.

cavatelliNote 1: Cook the pepper flakes in with the garlic and oil to infuse the flavor into the oil.

Note 2: Add sliced black olives and anchovies to the broccoli when you sauté it with the garlic.


broccoli-largeAmount Per Serving Main recipe.
Calories: 317
Total Fat: 10.3g
Cholesterol: < 1mg
Sodium: 234mg
Total Carbohydrates: 47.6g
Dietary Fiber: 3.8g
Protein: 10.2g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat only a serving max !

PDF of this recipe: 20150326-GMF-Broccoli-Cavatelli


The Day After The Afternoon / Evening Before…

10893498_10153244028674040_1041881096_nWillkommen, Bienvenue, Welcome!
Fremde, etranger, stranger.
Glucklich zu sehen, je suis enchante,
Happy to see you, bleibe, reste, stay.

Meine Damen und Herren, Mesdames et Messieurs,
Ladies and Gentlemen! Guten Abend, bon soir,
Wie geht’s? Comment ca va? Do you feel good?
I bet you do!

Another show at the ‘Palace of Melancholy’ was held yesterday. That is my friend Luna Lunettes, presenter and creator off the show. She’s also my co-organizer at Pink Noord.

Alas it was not a sold out house like last month, but we had this Sunday a surprise act even I didn’t know about. Normally we talk about all the performers beforehand, and here was Wilma Bakker on our stage! Wilma sang “La Vie en Rose” by Edith Piaf. If you would have closed your eyes you would think Edith was standing on stage. Wilma also does a great Marlene Dietrich.

Also ‘De Poppers’ are a great act, Hairy & Barey Popper. Where Hairy is a bit of a quiet person and Barey the flamboyant one, but their voices go very well together.  They did a great “What happened to class…” from the musical Chicago. So good, it kept popping up in my head the whole way home on the electric scooter.

Whatever happened to fair dealing…
And pure ethics…
And nice manners?
Why is it everyone now is a pain in the ass?
Whatever happened to class?

Yes, it was a long day, we started with rehearsals at 13.00 (1 pm) and I went home at 21.30 (9.30 pm) and to arrive 45 minutes later with half-frozen hands. Don’t worry you won’t see me tap dancing on stage or even worse singing, I’m the one who welcomes the visitors and take their money for the show, during the break and afterwards I make small talk with the visitors. Hoping they enjoy the show, and if not, what we can do to make it better. (we don’t do refunds).

Today I slept in, watched some TV and got a surprise visit from Luna, bringing me a bunch of tulips as a thank-you for the things I did. In a way I‘m glad I quit my previous job, most of it was done from behind a computer, now I’m surrounded by real people from all walks of life.

Photo by this post: macsiers.nl


Spring On Your Plate

easy-asian Fresh Spring Rolls (Vietnamese Style)

Makes 8 rolls

Prep: 45 minutes
Cook: 5 minutes

Shopping List:

  • 55 gr or 2 ounces rice vermicelli
  • 8 rice wrappers (22 cm or 8.5 inch diameter)
  • 8 large cooked shrimp – peeled, deveined and cut in half
  • 4 gr or 1⅓ tablespoons chopped fresh Thai basil
  • 5 gr or 3 tablespoons chopped fresh mint leaves
  • 9 gr or 3 tablespoons chopped fresh cilantro
  • 2 leaves lettuce, chopped


  • 20 ml or 4 teaspoons fish sauce
  • 60 ml or ¼ cup water
  • 30 ml or 2 tablespoons fresh lime juice
  • 1 clove garlic, minced
  • 25 gr or 2 tablespoons white sugar
  • 3 ml or ½ teaspoon garlic chili sauce
  • 45 ml or 3 tablespoons hoisin sauce
  • 3 gr or 1 teaspoon finely chopped peanuts

TlenterolletjesO MAKE:

  1. Bring a medium saucepan of water to boil.
  2. Boil rice vermicelli 3 to 5 minutes, or until al dente, and drain.
  3. Fill a large bowl with warm water.
  4. Dip one wrapper into the hot water for 1 second to soften.
  5. Lay wrapper flat.
  6. In a row across the center, place 2 shrimp halves, a handful of vermicelli, basil, mint, cilantro and lettuce, leaving about 5 cm or 2 inches uncovered on each side.
  7. Fold uncovered sides inward, then tightly roll the wrapper, beginning at the end with the lettuce.
  8. Repeat with remaining ingredients.
  9. In a small bowl, mix the fish sauce, water, lime juice, garlic, sugar and chili sauce.
  10. In another small bowl, mix the hoisin sauce and peanuts.
  11. Serve rolled spring rolls with the fish sauce and hoisin sauce mixtures.

Note 1: The fish sauce, rice vermicelli, chili garlic sauce, hoisin sauce, and rice wrappers can be found at Asian food markets or in larger supermarkets.

Note 2: For those of you who are willing to add a bit more effort to make the rolls even that much more “authentic Vietnamese” here are some suggestions: along with the shrimp, add some boiled pork that’s thinly sliced. As well as some sprouts, shredded carrot and a long thinly sliced piece of cucumber. And for an easy and excellent peanut dipping sauce, mix 1 part crunchy peanut butter to 2 parts hoisin sauce. Whisk over medium heat until blended, adding a few splashes of water to make the sauce less thick. This sauce truly makes the dish!


Amount Per Serving Main recipe
Calories: 82
Total Fat: 0.7g
Saturated Fat: 0.1g
Cholesterol: 11mg
Sodium: 305mg
Total Carbohydrates: 15.8g
Dietary Fiber: 0.6g
Protein: 3.3g

Gastric Bypass, Gastric Sleeve and Lap-band persons can eat only 2 rolls max !

PDF of this recipe: 20150321-EA-Spring-Rolls-Vietnamese-Style


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