Delicious breakfast fruit salad

IMG_1470-min IMG_1469-minIMG_1468-minWhen you wanna treat yourself to something reeeeaally good but still wanna keep it healthy and filling 🙂 As you might know, dark chocolate is very healthy, and some doctors even want to catagorize it to be a vegetable. Just add a little bit, so you keep your calorie intake right and still spice your breakfast up!

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Coconut blueberry banana ovencakes

IMG_1402-min IMG_1403-min IMG_1410-min IMG_1411-minI call these “ovencakes” instead of pancakes because I cooked them in the oven to avoid using any oil and to make everything easier. Let’s face it – making pancakes can be such a time consuming activity and a real struggle, at least it often is for me. The outcome of these was soooo goooood! And topped with blueberry nice cream, agave syrup and freeze dried strawberries you can’t go wrong 😉 You can reduce calories a little by changing the coconut milk with other kind of plantmilk.

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Green smoothie bowl

IMG_1195-min IMG_1192-min IMG_1177-minMmm… So delicious 😛 I have to say, I love my smoothies to have a beautiful green colour! This smoothie bowl has both avocado and spinach in it, but the sweetness of the banana and freshness of pineapple makes it really tasty, healthy and perfect for breakfast. Actually it kind of feels like eating a dessert except you really don’t have to feel guilty about it! Pineapple has the amazing ability to help burn stomach fat. And the healthy fat from avocado and coconut oil makes you full (way faster than carbs) and are really important for weight loss too! For years people have been really afraid of fat, but actually sugar is way worse, and the good healthy fat is something you need to get enough of, if you want to be healthy and lose weight. Of course you shouldn’t be eating avocado all day long, but it’s good in moderation. I add the coconut oil because a lot of nutritionists recommend eating one teaspoon of it in the morning, but I just don’t like it in coffee, so I always try to blend it into my breakfast somehow 🙂

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Chia pudding

IMG_3279-min IMG_3258-min IMG_3257-minHere’s a super healthy and easy breakfast. Chia seeds has so many health benefits, and then they have the wonderful ability to soak a lot of liquid. I usually make it up in the evening and leave it in the fridge overnight. The pudding needs to be in the fridge in an airtight container for at least two hours for the texture to become thick and pudding-like. When you’ve already made it the night before it helps everything move a little faster in the morning. You can replace the almond milk with any kind of milk you prefer and the same goes for the berries. I’ve chosen the almond milk as my favourite because it’s the healthiest and the one with the least calories.

Chia pudding

  • 1 banana
  • 1 dl raspberries
  • 1/2 dl strawberries
  • 2 tablespoons chia seeds
  • 2 dl almond milk (preferably organic and unsweetened)
  • a handful of blueberries for topping

Put everything except the blueberries in a bowl. You can mash the fruit with a fork, but it’s much easier to blend it – especially if you’re using frozen berries. I used a handblender, that’s what’s easiest and causes the least cleaning. Make sure everything is evenly mixed and pour it into an airtight container like a mason jar.

Let it sit in the fridge over night or at least for two hours. Serve with a few berries on top.

 

Danish…

Her får du en opskrift på en super sund og nem morgenmad. Chiafrø har mange sunde egenskaber, og udover det suger de rigtig meget væske! Jeg laver som regel denne før jeg går i seng, så den kan stå over natten og trække – og så går det lidt hurtigere om morgenen, fordi morgenmaden allerede er klar. Grøden skal stå i en lufttæt beholder i køleskabet i allermindst to timer, for at man opnår den tykke, grødagtige konsistent. Du kan selvfølgelig erstatte mandelmælken med en anden slags mælk, hvis du vil, men jeg har valgt mandelmælken som min favorit, fordi det er den sundeste og mest kalorielette. Det samme gælder for bærrene – hvis du har nogle andre bær, så bare brug dem 🙂

Chiagrød

  • 1 banan
  • 1 dl hindbær
  • 1/2 dl jordbær
  • 2 spiseskeer chiafrø
  • 2 dl mandelmælk (helst økologisk og usødet)
  • en håndfuld blåbær til pynt

Put alt undtagen blåbærrene i en skål. Du kan bruge en gaffel til at mose frugten, men det er meget nemmere at blende det – især hvis du bruger frosne bær. Jeg brugte en stavblender, det er det nemmeste og giver mindst rengøring. Sørg for, at alting er blandet godt rundt og hæld det i en lufttæt beholder som f.eks. glasset på billedet.

Sæt det i køleskabet over natten eller allermindst to timer. Servér med lidt bær på toppen.

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Paleo carrot buns

IMG_1065-minThese are so delicious, definitely my favourite “fake” bread. Well it tastes just like carrot bread, but then they’re just packed with powerfood. This recipe makes around 16 of them. Enjoy!

Paleo carrot buns

  • 6 carrots
  • 200 grams of flax seeds (preferably blended)
  • 50 grams almond flour, coconut flour or corn flour
  • 2 dL water
  • 3 tablespoons of chia seeds
  • 1 teaspoon of salt
  • 4 tablespoons of husk / fibre husk / psyllium husks

Mix the water with the chia seeds in a cup, and let it soak as long as possible. Grate the carrots or blend them in a foodprocessor. Mix all ingredients together and stir well. If the mixture is very dry add a little bit of water, but not more than to make it stick together. Make little buns with a spoon and push them a little flat, so they bake all the way through. Bake at 170°C for 20 minutes then turn them around so the bottom is facing up and give them 10 minutes more in the oven.

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Danish…

De her boller er så lækre! De er helt klart mit favorit “falske” brød. Altså det smager som gulerodsbrud, men så er de så bare pakket med powerfood. Denne opskrift giver cirka 16 styks. God fornøjelse!

Palæo gulerodsbrud

  • 6 gulerødder
  • 200g hørfrø (helst hakkede/blendede)
  • 50g mandelmel, kokosfibermel eller majsmel
  • 2 dL vand
  • 3 spiseskeer chiafrø
  • 1 teske salt
  • 4 spiseskeer husk / fiberhusk / loppefrøskaller

Bland chia og vand, og lad det stå for sig så længe som muligt. Riv eller foodprocessor-blend gulerødderne. Bland alle ingredienser sammen og rør grundigt. Hvis blandingen er meget tør, tilføj da lidt vand – men ikke mere end til at det hænger sammen. Lav små boller med en ske og tryk dem lidt flade, så de nemmer bager hele vejen igennem. Bag ved 170°C i 20 minutter og vend dem så om, så undersiden vender opad og giv dem 10 minutter mere.

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Mum’s delicious chia and zucchini buns

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I don’t miss regular gluten bread at all, when I have these around (I usually make a bigger portion so I can put some in the freezer for later). Mum served them with chickpea pâté with beetroot. Mmmm…

Chia and zucchini buns

  • 1/2 dL chia seeds
  • 1 dL flax seeds
  • 100 grams of almond flour
  • 2 teaspoons of husk, fiber husk or psyllium husks
  • 1 1/2 teaspoons of baking soda
  • 1 teaspoon of salt
  • 1/2 big zucchini
  • 3 eggs
  • 1 dL water

Mix the chia seeds and water and let it soak by itself while you mix the dry ingredients in a bowl. Grate the zucchini, add that and the eggs. Then add the chia water and mix everything thoroughly together. Let the dough sit in the fridge or somewhere cold until the oven is ready. Put a cookie sheet on a baking tray and use a spoon to make the buns. Bake it at 160°C for 20-25 minutes depending on the size of the buns.

 

Danish…

Jeg savner slet ikke almindeligt glutenbrød, når jeg har disse boller klar i køkkenet (lav evt. dobbeltportion og frys nogen ned). Min mor serverede det sammen med kikærtepostej med rødbede. Mmm…

Chia-squashboller

  • 1/2 dL chiafrø
  • 1 dL hørfrø
  • 100g mandelmel
  • 2 teskeer husk, fiber husk eller loppefrøskaller
  • 1 1/2 teske bagepulver
  • 1 teske salt
  • 1/2 stor squash
  • 3 æg
  • 1 dL vand

Bland chiafrøene med vandet og lade det stå og geletere mens du blander de tørre ingredienser i en skål. Riv squashen ned i blandingen, tilsæt så æg og chiablandingen. Bland det hele grundigt, og sæt dejen koldt mens du tænder ovnen på 160°C og venter på, den er varm. Put et stykke bagepapir på en bageplade og form små boller med en spiseske. Bag 20-25 minutter afhængig af størrelsen på på bollerne.

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Ginger shot

IMG_1057IMG_1046I try to take one of these every morning. You can add whatever juice you want – or fruits and make up a smoothie. You’ll still get the benefits of the ingredients I’ve chosen here, but it won’t be as strong. I love ginger though, so I don’t really need anything to cover up the taste 🙂 For an extra health boost add turmeric. Many scientist think it can actually protect you from cancer! Apparently women in India, where they use it a lot, don’t get as much breast cancer as we get here. Why not give it a go… Another thing I’ll try to add next time is blueberries. I found some wild blueberries in a local supermarket (Lidl). They are way more healthy than the ones we normally buy. If you want to check, cut a blueberry in half. The ones that are white on the inside are not as healthy as the blue/red ones… Wild blueberries are smaller but have more taste.

Ginger shot

  • 2 cm ginger root
  • 1/4-1/2 lemon
  • 2 apples (or 1 apple and 1 carrot)
  • water (just enough to be able to blend)

Grate the ginger and apples into the blender (and turmeric and blueberries if you use it). Cut the lemon in half and squeeze the juice into the mixture. Add a little bit of water and blend. I usually find that I have to use a strainer after blending, because the shot comes out very thick. Use a spoon to squeeze the shot in the strainer, so you’ll get most of the juice out in the bowl. Save the fruit fibre that’s left in the strainer – you can use it when you bake bread, in chickpea pâté etc.

 

Danish…

Jeg forsøger at tage et af disse hver morgen. Du kan tilføje hvilken som helst juice – eller frugt, hvis du vil lave det om til en smoothie. Du vil stadig få fordelene ved de ingredienser, jeg har valgt her, men det vil ikke være så stærk. Jeg elsker ingefær, så jeg har ikke rigtig brug for noget til at dække smagen 🙂 For et ekstra sundhedsboost kan du tilføje gurkemeje. Mange forskere mener det faktisk kan beskytte dig mod kræft! I Indien, hvor de bruger det i nærmest alt, er antallet af kvinder med brystkræft meget lavt i forhold til her. Hvorfor ikke prøve… Jeg har fundet frisk gurkemejerod i Meny og Salling indtil videre, og du kan få en stor pose (80g) tørret til 10 kroner i Tiger. En anden ting, jeg vil prøve at tilføje næste gang, er blåbær. Jeg fandt nogle vilde blåbær i Lidl til 19,95 for 300 gram (frost). De er langt mere sunde, end dem vi normalt køber. Hvis du vil se forskellen, så skær bærrene i halve. Dem, der er hvide på indersiden er ikke så sunde som de blå/røde… Vilde blåbær er mindre, men har mere smag.

Ingefærsshot

  • 2 cm ingefærrod
  • 1/4-1/2 citron
  • 2 æbler (eller 1 æble og 1 gulerod)
  • vand (bare lidt til at hælde i blenderen, så kniven får fat)

Riv ingefæren og æblerne ned i blenderen (her tilføjer du gurkemeje og blåbær, hvis du vil bruge det). Skær citronen over på midten og pres saften ud i blandingen. Tilføj en smule vand og blend. Jeg bruger som regel lige en si til at hælde shot’et igennem ned i en skål. Brug en ske til at mase så meget saft ud, som muligt. Gem frugtkødet – du kan bruge det i bagværk, i kikærtepostej osv.

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Vegetarian basics, things to be aware of

IMG_1014There are many reasons to become vegetarian! It’s difficult for your body to process meat, so while it’s busy doing that, your immune system weakens. There are the animal welfare reasons. And there’s the environmental issues. And of course there are the financial reasons, because even though it might be difficult every now and then to find a no-meat option when you’re eating out, it’ll definitely save you some buck not having to buy meat at the supermarket.

On the downside you do have to look after yourself a bit to make sure you get the right vitamins (meat eaters should do that too, though). And some vitamins can be difficult to get enough of by including it in your diet every now and then, so I make sure to pop a few pills anyway. That makes me feel a bit more safe and healthy 😉

I’m not vegan – I might want to be some day, but for now I’m just trying to cut back on the animal products as much as possible. Here are the things you need to be extra aware of as a vegetarian or vegan and how to get it:

Protein
Nuts, seeds and soyaproducts.

B12
Fortified vegan cheeses, yoghurts and drinks, fortified veggie burgers, faux meat, nutritional fortified yeast and vitamin pills.

Calcium
Chickpeas, broccoli, dried figs, calcium tofu, calcium fortified soya cheeses, orange juice and vitamin pills.

Vitamin D
Comes from fish and the sun, so if neither of these is an option, you’ll have to get it from a pill – D2 does not contain animal products but D3 is said to be working better.

Iron
Legumes, fortified veggie “meat”, nuts, seeds, prunes, raisins, blackstrap molasses, kale, broccoli or in a pill. (If you eat it with vitamin C-containing fruits and veggies you’ll absorb more iron while some tea and coffee does the opposite.)

Zinc
Wholegrain, tofu, tempeh, miso, legumes, nuts and seeds or of course in a pill.

Omega 3
Olive oil, soya beans, soya bean oil, walnuts, flax seeds, flax seed oil or in a pill.

 

Danish…

Der er mange grunde til at blive vegetar! Det er svært for kroppen at nedbryde kød, så mens den har travlt med at gøre det, svækkes dit immunforsvar. Der er dyrevelfærdsårsager. Og der er de miljømæssige grunde. Der er selvfølgelig også de økonomiske årsager, for selv om det kan være svært nu og da at finde kødfri mad, når du spiser ude, vil det helt sikkert spare dig nogle penge ikke at skulle købe kød i supermarkedet.
På den anden side, skal du sørge for, at du får de rigtige vitaminer (det bør alle dog gøre, også kødspisere). Og nogle vitaminer kan være svære at få nok af ved at inkludere det i din kost nu og da, så jeg tager nogle af dem i pilleform. Det får mig til at føle mig en smule mere på den sikre side 😉
Jeg er ikke veganer – jeg vil måske gerne blive det en dag, men for nu forsøger jeg bare at skære ned på de animalske produkter, så meget jeg nu kan. Her er de ting, du skal være ekstra opmærksom på som vegetar eller veganer og hvordan du får det:
Protein
Nødder, frø og sojaprodukter.
B12
Berigede veganske ost, yoghurt og drikkevarer, berigede veggie burgere, falskt kød, ernæringsmæssigt beriget gær og vitaminpiller.
Kalcium
Kikærter, broccoli, tørrede figner, kalcium tofu, kalcium berigede soja oste, appelsinjuice og vitaminpiller.
D-vitamin
Kommer fra fisk og fra solen, så hvis ingen af ​​disse er en mulighed, er du nødt til at få det fra en pille – D2 indeholder ikke animalske produkter, men D3 siges at give større optag i kroppen.
Jern
Bælgplanter, beriget veggie “kød”, nødder, frø, svesker, rosiner, melasse, grønkål, broccoli eller i en pille. (Hvis du spiser det med C-vitamin-holdige frugter og grøntsager, vil du optage mere jern mens noget te og kaffe gør det modsatte.)
Zink
Fuldkorn, tofu, tempeh, miso, bælgfrugter, nødder og frø eller naturligvis i en pille.
Omega-3
Olivenolie, sojabønner, sojaolie, valnødder, hørfrø, hørfrøolie eller i en pille.

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