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> Home > Student Life > More about Student Life > Nutrition and recipes Recipe: Tofu bowl From March 8 to 14, the National Week Without Meat will be organised in the Netherlands ( https://weekzondervlees.nl/ ). Do you eat meat every day or do you leave it out sometimes? Eating meat is not necessary for your health and not eating meat at all is better for the climate, environment and the animals themselves! Try this vegetarian recipe out from our sports dietitian Sandra Buijing. No meat, but full of protein and other valuable nutrients. By using ingredients like tofu, quinoa, peanut butter and lots of vegetables. You will get a lot of carbohydrates, fiber, protein and healthy fats. Ideal for recovering after an intense day. Tip: you can also eat it for lunch during an intensive day. RECIPE FOR 2 PERSONS Ingredients 1 (large) sweet potato 1 head of broccoli 2 large carrots or 1 winter carrot 1 block of (firm) tofu (about 250 grams) 120 grams of quinoa 1 tbsp sesame oil 1 tbsp ketjap manis (sweet soy sauce) 1.5 tbsp soy sauce 1 tsp curry powder 1 tbsp olive oil 50 grams peanut butter 1 tbsp lime/citrus juice 1 tsp sambal 4 tbsp water Olive oil Toppings of your choice such as: spring onion, sesame seeds, peanuts, fresh cilantro Pepper and salt to taste PREPARATIONS Preheat the oven to 200 degrees. Dice the sweet potato, slice the carrots and cut the broccoli into small florets. Mix the sweet potato with olive oil and 1tl curry powder. Mix the broccoli and carrot with olive oil and pepper, adding salt if necessary. (Not too much salt, as the soy sauce already makes the dish salty). Cut the tofu stick in half lengthwise to create two thinner slices. You want to get as much moisture out of the tofu as possible. You can do this by placing it on kitchen paper and pushing on top with the bottom of a baking dish or pan. Cut the tofu into cubes and marinate the tofu in a bowl with 1 tbsp soy sauce and 1 tbsp sesame oil. Cover an oven tray with baking paper and spread the sweet potato, carrot, broccoli and marinated tofu on top. Bake for 30 minutes in the oven at 200 degrees. Halfway through, give the ingredients a quick stir. Cook the quinoa according to instructions on the package. For the peanut sauce, mix the peanut butter, lime/citrus juice, sambal, soy sauce and water in a small bowl. Stir well for a moment to make it a smooth consistency. Add more or less water as you see fit. You can use this sauce cold or heat it up. To reheat, put the peanut sauce mixture in a saucepan with +-50 ml of soy drink. Heat this over medium heat and stir the mixture well. (Add more or less water, soy milk or other plant-based milk as you wish). Grab a bowl or plate and spoon the quinoa on it, top with the sweet potato, carrot, broccoli and tofu, finish with the peanut sauce. Top it off with toppings of your choice such as sesame seeds, cilantro and spring onion. Enjoy your meal! VARIATION OPTIONS Also delicious with other vegetables such as bell peppers, zucchini and/or green beans. Beans should be cooked separately (not in the oven). Instead of tofu you can also use tempeh. Feel free to adjust the marinade to your own taste! Instead of quinoa, you can use brown rice. TIPS Don't have an oven? Boil the broccoli, carrot and sweet potato and fry the tofu in a pan. Works also very well! If you like, you can briefly fry the sweet potato with a little curry powder after cooking. You can always adjust quantities as you wish. Some people need more energy than others. So feel free to use more quinoa, sweet potato, vegetables and/or tofu. Buy a 100% peanut butter, which has no other additives besides peanuts. I found Dutch quinoa in the organic supermarket. Super cool right! Normally we import quinoa from South America. So now quinoa is also available from much closer by. Do you buy sesame oil especially for this dish? Just do it! Because you can use it to prepare other Asian dishes. Fry your wok vegetables in it or use it more often as a marinade for tofu and tempeh. And you can even use it as a massage oil for sore muscles. Sesame oil has a warming effect. You can buy tofu in firm variety, which you can dice well and fry in the pan or as in this recipe in the oven. There are also much softer varieties of tofu such as silken tofu. This is more suitable for desserts and breakfasts. Is this recipe too heavy for lunch? You can make it a little lighter by using less of the peanut sauce. To still have a lot of sauce, you can make the sauce a little thinner with more water. A little less or no sweet potato is also an option. NUTRITIONAL VALUES (PER PERSON) 748 kcal 32.7 grams of fat (including 5.1 grams of saturated fat) 36.4 grams of protein 68.9 grams of carbohydrates 16 grams of fiber High in: potassium, magnesium, iron, zinc, vitamins A, B1, C and folic acid (B11)
> Home > Student Life > More about Student Life > Nutrition and recipes Recipe: Recovery wrap Recovery wrap It’s almost Easter and a busy time of the year at Codarts with auditions and projects. A busy time in which it is extra important to take good care of your body. And what better way to do so than by eating the right foods at the right time? By eating the right nutrients, you ensure optimum recovery and therefore better performance the next day. So, for this first recipe post: a simple but delicious recovery snack that is colorful, easily made and effective! This recovery wrap is packed with vitamins, minerals, but especially proteins for that optimal recovery after a busy day, lessons and / or audition. It is best to consume and enjoy a protein rich snack like this wrap within 30 minutes after you’ve finished your workout/audition/exercise. Why? Because your muscles are still well supplied by a quickened blood flow which assures the amino acids (from which a protein is build) quickly reach the right place in your muscles and body! RECIPE How many eaters: 1 person Preparation time: 15 minutes Goal: recovery after effort Ingredients : 2 eggs and 1 egg white 30 ml ketjap manis 1/4 th green or red pepper, sliced in strips 75 g quinoa, cooked 50 g hüttenkäse 15 g almonds 3 sun-dried tomatoes (dry ones, not in oil) the seeds of half a pomegranate coriander (to taste) lemon juice (to taste) a pinch of pepper (to taste) Preparation : Whisk up the eggs and the egg white together with the ketjap manis, in a bowl. Heat 1 teaspoon of olive oil in a good non-sticking frying pan, on a high flame. Turn down the flame and pour the egg mixture into the pan. Slowly bake the egg wrap on a low flame. Flip it over when it’s firm enough and bake the other side for a bit. Cover the egg wrap with a row of coriander, sweet pepper, hüttenkäse, quinoa, almonds, and the pomegranate seeds. Sprinkle with lemon juice, and optionally add a pinch of pepper. Pull one end of the egg wrap over the ingredients and pull it tight enough to make the filling fit well within the wrap and then carefully roll the wrap. Either eat it right away or wrap it in tinfoil to go. Variant If you happen not to like coriander, then use fresh flat-leaved parsley or chives. Nutritional value per Easter Recovery Wrap Kcal: 601 | fat 19g (saturated 6.4) | egg white 41g | carbon hydrates 61g | fibres 8.7g MORE INFO ON PROTEINS Whereas carbohydrates and fats are fuel for our bodies, proteins are not used for energy. Proteins are the building blocks of our bodies. Muscles, cells, hair, DNA and many other parts of the body are built from proteins. Proteins can serve as fuel too but the body prefers to use carbon hydrates or fat for that, because in order to use protein as fuel it has to be broken down first somewhere else in the body. This means extra work and is a waste of protein. Only if it’s really necessary, for example when there are no more carbon hydrates available, will the body burn protein for energy. Proteins are made up of amino acids, the building blocks the body needs. There are 22 types of amino acids, allowing the body to make hundreds of thousands of combinations: something different for all functions in the body. Nine out of these 22 amino acids cannot be produced by the body itself. These are the essential proteins that we get from our food, just as the unsaturated fat. Muscles are therefore also made of protein. When training your muscles, you have to make sure that there are enough proteins in what you eat. It’s the only way to make sure that there are sufficient ‘blocks’ to make your muscles grow and help them recover. Fun Fact Fat and proteins are important nutrients but it can take up to five hours before they are past your stomach. All the time they happily slosh and bounce along while you are exercising. That is a recipe for nausea. It is therefore better to avoid fat and protein shortly before and during exercising. Proteins are post-exercise food! The more protein the better? Not really… Proteins are important for building up muscles, but your body can use only 2 g of protein per kilo bodyweight to do that. All proteins that your body can’t use to grow muscles or provide energy are converted into fat. So, more is certainly not always better! Tip Did you perform at night or follow a particularly hard class? Then take a late-night snack with slow proteins, for example a bowl of quark with a spoonful of honey, jam, or a few slices of banana. Now your muscles can continue to recover while you are sound asleep.
> Home > Student Life > More about Student Life > Nutrition and recipes Recipe: Winter salad Healthy through the winter with a winter salad In my practice, I (Sandra, dietician at Codarts) often see students who follow a vegan or mostly vegetable diet. They wish to check whether they take in all the nutrients they need. It is certainly wise to pay attention to this. It’s actually good advice for anyone, but also for vegetarians, flexitarians, and meat lovers. If you eat mainly or completely vegetarian, there are a number of nutrients to keep an eye on. They are proteins, iron, calcium, zinc, vitamin B2, and vitamin B12. All of these you can easily obtain within your diet (see tips at the bottom of the recipe). The only one you should supplement if you are a vegan is vitamin B12. In addition, it is advisable to take a vitamin D supplement in the winter months, but this goes for everyone, regardless of their diet. This recipe contains all the nutrients mentioned earlier, in hefty doses. That doesn’t mean that with this recipe you get everything you need in a day, but it’s a very good start. Winter salad Ingredients for 2 servings 300 gm sweet potatoes 100 gm curly kale 1 medium-sized can chickpeas (ca. 220 gm net weight) 100 gm quinoa 40 gm smoked almonds 2 Tbsp. pumpkin seeds 40 gm dried cranberries/raisins 1 Tbsp. olive oil 1 Tbsp. virgin olive oil 2 Tbsp. balsamic vinegar 2 Tbsp. orange juice (self-made or bottled) 1 Tbsp. agave syrup How to make it Preheat the oven at 200 degrees. Wash the sweet potatoes. You can peel them, but is not necessary. Cut them into blocks of 1 x 1 cm. Mix them with 1 Tbsp. Olive oil, add salt and pepper to your liking, then bake them in the oven for 25 minutes. Cook the quinoa according to the instructions on the package. Soak the cranberries in a bit of warm water. Put the kale in a bowl, add 1 Tbsp. of olive oil and rub it into the kale to make it a bit softer. Drain the chickpeas in a sieve and rinse them with cold water. You can also use dried chickpeas and cook them yourself (follow the instructions on the package). Chop up the almonds into small pieces. Drain the cranberries and chop them up as well. Make the dressing: mix the balsamic vinegar, orange juice, and agave syrup. Put all of the ingredients together, and that’s it! Enjoy! Nutritional value for 1 person 737 kcal 23 gm protein 78 gm carbohydrates 34 gm fat (4.5 gm saturated fat) Lots of: calcium, magnesium, iron, zinc, vitamin A, B1, B6, C and folic acid. General tips for a full-fledged vegetable diet Eat vegetables, fruit, whole grains, legumes, and nuts/seeds on a daily basis. Vary this by choosing different kinds of these over the course of a month and throughout the year. Supplement your diet every day with at least 1-2 helpings of vegetable dairy substitutes (with added calcium and vitamin B12) such as soy and oat drink, or soy yoghurt. Students of dance and circus art are advised to choose especially products based on soy and peas as these are the richest in proteins. Generally speaking, you need to eat more of a vegetable diet for sufficient energy. Therefore, you should eat ample helpings with every meal. Take a vitamin B12 supplement: 2 times a week 1000 mcg cyanocobalamin or 25-50 mcg on a daily basis. If you want to learn more about vegetarian food, I highly recommend the website and podcast www.plantproof.com . And of course you can always come to me with any questions. Enjoy! Sandra
> Home > Student Life > More about Student Life > Nutrition and recipes Recipe: Chilli con sin carne Protein recipe for the recovery of your muscles Your body uses protein to build and repair tissues. In fact, protein is an important building block of bones, muscles, cartilage, skin and blood. Protein is a ‘macronutrient’, which means that you need relatively large amounts of it to stay healthy and prevent injuries. Your body does not store protein, so it has no reservoir to draw from it when you’re running low. After lots of exercise it’s therefore important to eat protein-rich foods to help your muscles recover. Meat and beans are great sources of protein, so dietitian Andreas Leertouwer has created this delicious recipe for chilli con carne with turkey or chicken and black beans. You can make it a vegan dish (chilli sin carne) by leaving out the meat and doubling the amount of beans (black beans, or any other kind of beans you like). CHILLI CON/SIN CARNE 502 Kcal per serving (serves 4), ready in 1 hour Ingredients 1 large sweet potato, peeled and cut into chunks olive oil sea salt 1 large onion, diced 1 clove of garlic, minced Half a teaspoon ground cumin, or more to taste Half a teaspoon of sweet Spanish smoked paprika (pimento) or ground paprika Half a teaspoon mild chilli powder, or more to taste 225 gr minced turkey or chicken 1 can whole peeled tomatoes, plus their juice (400 gr) (make sure no salt is added) 60 ml water 1 can black beans (drained and rinsed) / 2 cans if you make the recipe sin carne A hand full of cilantro, for serving Directions Preheat the oven to 200° C. Line a baking sheet with backing paper. Toss the sweet potato chunks with 2 tablespoons of the oil until well coated, then spread on the baking sheet in a single layer. Sprinkle with a good pinch of the sea salt. Roast for about 20 minutes or until softened, stirring a few times. If you don’t have an oven, bake the potato in a pan until cooked and browned. Let it cool. Heat 2 tablespoons of oil in a large, heavy-bottomed pot over medium heat. Once the oil shimmers, add the onion, garlic, cumin, paprika, chili powder and a big pinch of salt, stirring to coat. Cook for 8 to 10 minutes, until softened. Add the minced turkey or chicken. Cook, stirring a few times, until the meat is cooked through and its moisture has evaporated. This should take about 20 minutes. The turkey or chicken should be well incorporated into the onion mixture. Skip this step if you make the recipe sin carne . Add the tomatoes, their juice and a pinch of salt. Increase the heat to high and add the water. Once the mixture comes to a boil, reduce the heat to low and cook, uncovered, for 20 minutes. Stir in the beans and the sweet potato; taste, and adjust the seasoning as needed. Cook for 15 minutes to blend the flavours. Serve the chilli in bowls or deep plates and top it with chopped cilantro. Add a small green salad to your choice. Tips: The sweet potato can be roasted, cooled and refrigerated a few days in advance. The chilli can be refrigerated for up to 3 days or frozen for up to 3 months. ENJOY YOUR MEAL!
> Home > Student Life > More about Student Life > Nutrition and recipes Recipe: Guacamole Guacamole Fat is a very important energy source for our bodies, beside carbohydrates. Fats are mostly used during low intensity movements, but also during study, rest and sleep. The unsaturated fats (healthy fats) have a positive effect on your blood cholesterol level. Eating enough unsaturated fats also helps to have a fabulous skin. You can eat a hand of nuts every day, but did you know avocado is a good source of healthy fats too? Avocado is a fruit originally from South America. It’s healthy, easy to eat and delicious! Avocado is not only high in healthy fats, but also in fibre, potassium, magnesium, vitamin E and B. The fibres and fats combined give you a full feeling. Fibres stimulate bowel movements and produce good stool. The vitamins and minerals play important role in many functions in our bodies such as producing energy from food and keeping muscles flexible and strong. RECIPE FOR GUACAMOLE Ingredients: 1 Avocado 1 Tablespoon of lime juice 1 Clove of garlic Salt and pepper Extra ingredients your choice (finely choped): Red or green chili Herbs like cilantro Tomato (red) Onion Preparation: Cut the avocado in half, unstone and pull the skin off. Cut the garlic finely or use a garlic press. Mash the avocado and add garlic, lime juice, salt and pepper. Add other ingredients to your liking. Eat with: Wholegrain bread or crackers Tortilla’s with vegetables and beans Chili sin/con carne Nutrition value for the whole recipe: 366 calories 3,5 grams of protein 35,1 grams of fats (only 4 grams of saturated fat) 4,6 grams of carbohydrates % of daily advised values: 26% fibre / 20% potassium / 13% magnesium/ 58% vitamin E / 17% B1/ 22% B2 / 18% B3/ 45% B6
> Home > Student Life > Student Life programme > Health education Student Life Monitor Student Life Monitor ENG The SLM was developed by the professorship Arts & Wellbeing in collaboration with Student Life and students and teachers of Codarts. Almost all education departments have included the SLM in their study programme. The SLM is being used since 2016. Student Life Monitor In 2018, this research project (entitled Fit to Perform) won the RAAK award, an initiative of the National Regieorgaan Praktijkgericht Onderzoek SIA. The SLM was developed in collaboration with the Student Life department and students and teachers of Codarts. Almost all education departments have included the SLM in their study programme. The SLM is being used since 2016. Purpose The SLM is a research tool aimed at improving the physical and mental health of performing artists and preventing potential health problems such as injuries and mental health issues. You can use this tool to monitor your own physical and mental health. Content The SLM consists of an online intake and monthly questionnaires to measure various health behaviours, such as sleep and stress. In addition, students from some programs are offered physical tests. Enhancing study programmes with data The data collected with the SLM is analysed (anonymously) and fed back to the education departments at group level to achieve improvement of the study programme. The information is also used to develop effective interventions to optimise students' physical and mental health in relation to their performance and/or teaching skills. Privacy For sharing this data, explicit consent is requested from the student by means of an informed consent form, after a verbal explanation. The test protocol of the Student Life Monitor has been approved by the Medical Ethical Review Committee of Erasmus MC.
> Home > Student Life > Student Life programme > Health education Screening Screening For all students starting the Dance, Dance Teacher, Circus, Music Theatre and Music Teacher programmes, screening is a regular part of the curriculum. Screening It is an extremely useful and important tool that helps you identify your strengths as well as the areas that may need extra attention and development. The various screening components take place in August, September, and October, and are carried out by a team of physiotherapists, researchers, a speech therapist, and sports physicians from Sportgeneeskunde Rotterdam. Also, all new (bachelor) vocal students are offered an ENT (ear, nose and throat) examination to assess the strain on their voice. If necessary, they receive further guidance from Codarts' voice and speech therapist. The overview below shows which study programmes offer which screening components: Dance Medical screening Physiotherapy screening Physical tests Dance Teacher Medical screening Physiotherapy screening Physical tests Speech therapy vocal screening Circus Medical screening Physiotherapy screening Physical tests Music Theatre Physical tests ENT (ear, nose and throat) examination Music Teacher Speech therapist vocal screening Vocal/songwriting For the study programmes: jazz, pop, world music, classical music ENT (ear, nose and throat) examination
