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When it comes to selecting food for athletes, Dutch pot is prioritized on our list. Dutch pot is a collective term for a number of our famous dishes such as kale, cabbage, stew, endive stew, and much more. Sounds healthy and delectable, right? In this article, WhichChoose will recommend you top 5 great Dutch dishes that boost athletes’ health!
Court 1 – Kale and Mash with Smoked Sausage
The known kale stew. Everyone knows the court well. It consists of cabbage, potatoes, smoked sausage, and possibly bacon. The dish is quite easy to prepare: you cook the potatoes and kale until they are tender, then stomp them all into one mixture and add the sausage. It is of course to bring personal meaning to taste with salt and gravy. Watch out for the gravy, it contains quite some fat.
Let’s look at the nutritional value (100 grams) of the dish:
- Energy: 155 kcal
- Protein: 5.3 grams
- Carbohydrates: 11.6 grams
- Fat: 9.8 grams
As you can see contains the dish quite some fat from the gravy, sausage, and butter is used in this dish. The carbohydrates are mainly obtained from potatoes and are thus multiple. Vitamins and minerals are not known exactly, but kale is mega sound. A serving of 250 grams contains more vitamin C than an orange and it provides the body with 26 times the recommended daily amount of vitamin K.
In addition, it contains more of the vitamins and minerals that make sure that kale is a source of health. That is everyone, including the athletes among us could use in winter!
Court 2 – Stew With Smoked Sausage
Stew is called root stew. It has the characteristic orange color and is like kale a traditional Dutch recipe. The carrots are mixed with potatoes and onions to create a solid stew, which is particularly tasteful. It is not for nothing that one of the favorite Dutch cuisine.
You can choose for me to add a smoked sausage or bacon (both must of course). This allows you to play with some protein and fat-containing the dish. But also stew healthy eating for athletes?
Let’s look at the nutritional value (100 grams) of the dish:
- Energy: 122.94 kcal
- protein: 6.17 g
- Carbohydrates: 5.8 grams
- fat: 8.24 grams
This dish contains, compared with kale, significantly fewer calories. This makes the dish suitable for athletes who are not bulking. Though it does depend on how much you eat of it, of course. Carrots contain a lot of vitamin A. This vitamin ensures, among other things, that you can see at dusk and in the dark. Hence the expression, “Carrots are good for your eyes.”
Court 3 – Sauerkraut Mash
Sauerkraut has recently become one of the new “superfoods “. The reason sauerkraut has been admitted to the exclusive ‘club superfood “is because it would contribute to containing excessive fat loss and many vitamins. Sauerkraut contains “good” bacteria that ensure good bowel function and this would contribute to fat loss.
Sufficient scientific evidence is not there yet, but the fact remains that sauerkraut has incredibly high levels of vitamin C. A portion of 200 grams of raw sauerkraut contains 70% of the recommended daily amount of vitamin C. In addition, it contains only 17 calories per 100 grams, so it’s recommended for the athlete who wants to lose weight.
Sauerkraut Mash is a mixture of sauerkraut and potatoes. It is often served with smoked sausage and bacon, and this in turn contributes nicely to the protein content. Choose a low-fat smoked sausage if you want to keep the calories low.
Sauerkraut stew is not universally perceived as tasty. This has to do with the sour taste. Hopefully, it will often be eaten when you have read this article and see that sauerkraut stew is perfect food for athletes!
Let’s look at the nutritional value (100 grams) of the dish:
- Energy: 141 kcal
- protein: 4.2 grams
- Carbohydrates: 11.8 grams
- Fat: 5.7 grams
Court 4 – Chicory Dish with Ham & Cheese
Let’s just pick one Dutch dish that water does run out of our mouth. It’s the dish with the most proteins so far and it is perceived as very tasteful. Just like sauerkraut raw chicory contains very few calories (19 kcal) per 100 grams. This makes it suitable for the athlete who wants to watch the calories.
This, moreover, is not for the version with ham and cheese, because they allow the court to increase significantly in calories. For most athletes bulk in the winter, this dish offers everything you need: plenty of protein, carbohydrates, and fats.
To prepare this dish you must first chicory cook until almost cooked. Then wrap the ham around the chicory and then do this also with the cheese. Meanwhile, warm the oven, otherwise, you have to wait any longer and nobody wants. Grease a baking dish with butter and place the chicory-ham-cheese rolls in the dish together. Remove the dish from the oven when the cheese is golden brown.
The nutritional values per 100 grams are as follows:
- Energy: 103.82 kcal
- protein: 9.81 gram
- carbohydrates: 5:12 g
- fat: 4.45 grams
As you can see it is not that bad in terms of calories. Choose a low-fat cheese and ham variant if you want to be even lower in calories. In comparison with the previous dishes the percentage of fat is also not too bad, but this is mainly due to the lack of a fatty smoked sausage or bacon. When you want to create more calories, you can opt to add potatoes. Altogether these endive dish is healthy eating for athletes!
Court 5 – Snert / Pea
Of course, this top is a must. This dish can you make for dinner as well as snacks. Because it is mostly liquid, you can pretty easily wegkrijgen. To increase your you can do yourself more meat in the number of proteins, for more carbs you can take bread. Enough opportunities so to play with the nutritional values.
Snert is a soup that consists of split peas, onion, carrot, potato, leek, and of course, water. If meat is often chosen for smoked sausage, pork chops, and bacon. There is usually also bread eaten.
The nutritional value per 100 grams are as follows:
- Energy: 58 kcal
- protein: 2.8 grams
- Carbohydrates: 6.8 grams
- Fat: 2.2 grams
The soup itself is not very high in calories, so it is very convenient for the athlete to watch the calories to lose weight. As mentioned, you can play properly with the calories and nutrients by adding extra bread or meat. So even if you can eat good pea soup and choose a higher calorie need to add more meat and eat bread.
In conclusion, the Dutch dishes we have listed above are genuinely great for athletes. They’re rich in nutrition and make the best choice no matter the athlete’s goals. WhichChoose hopes this article about food for athletes has brought you the needed information!
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