10 “unhealthy” Dutch foods that are actually good for you

As a self professed foodie, I continually think about food. A quick zoom around Maastricht and the tantalizing lure of toasting waffles, endless cafés and “vers brood’’ stocked patisseries is enough to whet my appetite. Admittedly, the food I get the most excited about is the very delectable Limburg vlaai. My oral fixation with this divine pie is quite simply insatiable. Luckily, an iron-willed commitment to healthy eating rescued my expanding waistband and convinced me to save this decadent pleasure for a weekend indulgence.

With my weekend sugar fix sorted, I was keen to discover if the Dutch could also offer some guilt-free nibbles for getting through the week?

On my latest food shopping trip, I decided to go on a mission. I wanted to find something scrumptious but also remarkably healthy. Happily sauntering down the aisles at my local supermarket, I was able to ferret out some noteworthy noshes that not only will satisfy your taste buds but sneak in generous amounts of some very important nutrients.

Here is my top 10:

1. Drop (Liquorice)

The Dutch people love this stuff. In fact, they eat the most amount of liquorice per capita of any people in the world. Liquorice extract contains glycyrrhizin which is widely believed to have anti-inflammatory properties. For this reason it is often used as a lozenge to assist respiratory problems and relieve colds. Try the traditional liquorice varieties at your local natuurwinkel (health food shop), they contain only natural ingredients and are also low in fat.

2. Ontbijtkoek (Spiced Cake)

This Dutch “breakfast cake’’ is deliciously low in fat with less than 1g total fat per serving. The added spices make it surprisingly nutrient dense too; cloves, traditionally used for their anti-inflammatory properties are an excellent source of manganese, vitamin C, calcium, magnesium and omega 3 fatty acids; the added cinnamon is a very good source of iron and calcium and has been found to lower cholesterol and control blood sugar levels.

3. Chocolademelk (Chocolate milk)

Dutch people like to drink flavoured milk, a lot! The first time I walked into a Dutch supermarket I was completely overwhelmed by the amount of choice. The Dutch can get through a staggering 13.5 litres annually- that is nine times more than the UK! These flavoured drinks taste delicious and can be bought fat free (0% vet). They are an excellent source of calcium, vitamin D, K and protein which help promote strong bones and are also a good source of vitamin B2, B6 and B12; all necessary for energy production. Try the delicious Optimel flavoured chocolademelk which has no added sugar and contains extra calcium and B vitamins.

4. Eierkoeken (egg cakes)

These spongy delights are well known all over the Netherlands. Their nutrient content derives largely from the whole egg content making them a good source of protein; ideal for anyone wishing to maintain or build muscle mass. They also contain vitamins A, B, D, E and K and are naturally low in fat- perfect as a light dessert or for those snacking moments during the day.

5. Appelmoes (Apple compote)

This traditional Dutch apple compote is the perfect snack for when you need a boost of nutrients and something sweet and delicious. It can be purchased ready-made but is also very simple to make and can be eaten as a condiment to a main meal. Apples are a good source of antioxidants vitamin C and beta-carotene which can help improve immune function. They also contain B vitamins, iron, magnesium and zinc all important for health. For a nutritious low fat snack, spread this Dutch apple compote over a slice of ontbijtkoek- delicious!

6. Roomijs (ice-cream)

Ok, so not your typical Dutch food. Ice-cream however, should no longer be synonymous with sinful eating. This perfect comfort food is a good source of protein and the essential minerals calcium and potassium, both vital for healthy bones and teeth. If you are looking for some guilt free indulgence, try out the slagroomijs royale varieties at your local supermarket, a 50g portion contains less than 100 calories!

7. Griesmeelpudding (semolina)

This low fat pudding contains several important nutrients essential for maintaining a healthy immune system: including antioxidant vitamin E, iron and zinc. It also contains the minerals calcium and magnesium which can help maintain healthy bones. Semolina is also a natural source of protein, which can help fill you up. Add some homemade redcurrant sauce and you are well on your way to getting your recommended intake of vitamin C.

8. Meergranen (multigrain) biscuits

A great low fat alternative to a cookie, these tasty biscuits each contain less than 100 calories. They come in different varieties including; rozijnen (raisin) and appel (apple) and are a natural source of dietary fibre and protein. The rozijnen biscuits also contain iron and calcium.

9. Chocoladevlokken (chocolate flakes)

The Dutch like to start the day with a fresh slice of buttered bread topped with a generous helping of chocolate sprinkles. Surely not the healthiest way to start the day, or is it? Good news for all you chocolate lovers; these yummy flakes can actually be good for you. To reap the health benefits, choose the bittersweet or extra dark (extra puur) varieties which have the highest cocoa content. Cocoa is rich in flavanoids, which are antioxidants shown to protect against heart disease and lower blood pressure. Dark chocolate also contains essential nutrients such as iron, calcium, potassium and magnesium.

10. Rijstvlaai (Rice pie)

You will be pleased to hear that this creamy pie made it onto the list. Filled with a mixture similar to rice pudding, a slice of rijstvlaai is a delicious way to increase your intake of important nutrients; calcium, vitamin A and D. In addition to the milk content, the egg content provides a good source of protein; necessary for building and maintaining strong tissues. The rice itself is a rich source of important B vitamins and contains Iron. Yummy goodness!

By Mandy Dunlop

Mandy is a qualified Nutritionist (BSc Hons Human Nutrition, Dip. Nutritional Therapy) and is a full member of the British Association of Nutritional Therapists (BANT). Mandy is an expat from the UK and currently has her own nutrition practice in Maastricht. For further information please email: mandi_d@hotmail.co.uk