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 ūüôā¬†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¬†p√Ęt√© etc.

 

Danish…

Jeg fors√łger at tage et¬†af disse hver morgen. Du kan tilf√łje hvilken som helst juice¬†– eller frugt, hvis du vil lave det om til en smoothie. Du vil stadig f√• fordelene ved de ingredienser, jeg har valgt her, men det vil ikke v√¶re s√• st√¶rk. Jeg elsker ingef√¶r, s√• jeg har ikke rigtig brug for noget til at d√¶kke smagen ūüôā For et ekstra sundhedsboost kan du tilf√łje gurkemeje. Mange forskere¬†mener¬†det faktisk kan beskytte dig mod kr√¶ft! I¬†Indien, hvor de bruger det i n√¶rmest alt, er antallet af kvinder med brystkr√¶ft meget lavt i forhold til her. Hvorfor ikke pr√łve… Jeg har fundet frisk gurkemejerod i Meny og Salling indtil videre, og du kan f√• en stor pose (80g) t√łrret til 10 kroner i Tiger. En anden ting, jeg vil pr√łve at tilf√łje n√¶ste gang, er bl√•b√¶r. Jeg fandt nogle vilde bl√•b√¶r i Lidl til 19,95 for 300 gram (frost). De er langt mere sunde, end dem vi normalt k√łber. Hvis du vil se forskellen, s√• sk√¶r b√¶rrene i halve. Dem, der er hvide p√• indersiden er ikke s√• sunde som de bl√•/r√łde… Vilde bl√•b√¶r er mindre, men har mere smag.

Ingefærsshot

  • 2 cm¬†ingef√¶rrod
  • 1/4-1/2 citron
  • 2 √¶bler (eller 1 √¶ble og 1 gulerod)
  • vand¬†(bare lidt til at h√¶lde i blenderen, s√• kniven f√•r fat)

Riv ingef√¶ren og √¶blerne ned i blenderen (her tilf√łjer du gurkemeje og bl√•b√¶r, hvis du vil bruge det). Sk√¶r citronen over p√• midten og pres saften ud i blandingen.¬†Tilf√łj en smule vand og blend.¬†Jeg bruger som regel lige en si til at h√¶lde shot’et igennem ned i en sk√•l. Brug en ske til at mase s√• meget saft ud, som muligt. Gem frugtk√łdet – du kan bruge det i bagv√¶rk, i kik√¶rtepostej osv.

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Paleo crackers

IMG_1030These ones have healthy fats and protein. They taste great as a snack, but you can use them as crisp bread and spread something on them for tapas or by themselves. Small pieces of seeds will sprinkle off when you bake it, don’t throw them out – collect them in a mason jar and use it as topping on your breakfast or on a salad.

Paleo crackers

  • 1 dL chia seeds
  • 2 dL water
  • 2 dL flax seeds
  • 2,5 dL paleo mix or just a mix of any seeds/nuts you like
  • 1/2-1 teaspoon salt
  • a tiny bit of olive oil (if your mixture needs more liquid, don’t add more olive oil, just put a bit more water in it)

Mix the chia seeds and water, so the seeds can soak while you do the rest. Mix the rest of the ingredients, add the chia water and stir everything thoroughly. Pour the whole thing on to a flat baking tray with a cookie sheet on it. Put another cookie sheet on top of it, and roll your dough flat with a rolling pin. It should be pretty thin so that it covers almost the whole tray. Take off the top layer of cookie sheet and bake your crackers in the oven for 60 minutes at 160¬įC. After it’s baked allow it to cool off then cut or break it into smaller pieces.

 

Danish…

Sund fedt og protein – disse pal√¶okn√¶kbr√łd er super l√¶kre som mellemm√•ltid eller som kiks til en tapas. Der vil drysse sm√• fr√ł af det f√¶rdige kn√¶kbr√łd – smid det ikke ud, saml det i en lukket beholder og brug det som drys p√• morgenmad eller salat.

Pal√¶okn√¶kbr√łd

  • 1 dL chiafr√ł
  • 2 dL¬†vand
  • 2 dL¬†h√łrfr√ł
  • 2,5 dL pal√¶oblanding¬†eller bare hvilken som helst blanding af fr√ł/n√łdder
  • 1/2-1 teske salt
  • en lille smule olivenolie¬†(hvis du synes dejen tr√¶nger til mere v√¶de, put da ikke mere olie i, men tilf√łj en lille smule mere vand)

Bland chiafr√łene med vandet, s√• de kan tr√¶kke lidt mens du g√łr resten. Alle andre ingredienser blandes, s√• tils√¶ttes chiamassen, og s√• skal det bare blandes grundigt. H√¶ld massen ud midt p√• en bageplade bekl√¶dt med bagepapir. L√¶g et stykke bagepapir ovenp√• ogs√•, og rul s√• massen flad med en kagerulle. Det skal v√¶re ret tyndt og fylde det meste af pladen. Tag det √łverste stykke bagepapir af og bag kn√¶kbr√łddet i 60 minutter ved 160¬įC. Kan br√¶kkes eller sk√¶res i stykker.

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Chickpea p√Ęt√© with red lentil salad and stuffed avo

IMG_1048 IMG_1055IMG_1027IMG_1020

It‚Äôs protein time! My mom made an awesome chickpea p√Ęt√©, and I mixed a red lentil salad which was good by itself but better and way more decorative in an avo cut in half. How your plate looks definitely has an impact on how much you enjoy your meal, so get creative! The p√Ęt√© is wonderful as a substitute for a meat loaf but you can also spread it on bread if you too are missing some veggie options for your sandwiches. I try to include good¬†spices for boosting the metabolism and immune system in as many dishes as I can, and this one includes ginger, chili, turmeric and garlic!¬†Anyway, here‚Äôs how easy it is to make:

 

Chickpea p√Ęt√©

  • 2 cans of chickpeas (or used dried ones, but they‚Äôll have to soak in water overnight first)
  • 1 egg
  • 20-30 grams olive oil
  • 1 carrot
  • 1 cm grated ginger
  • 1 cm grated turmeric (use gloves, it stains a lot)
  • 1/2¬†a parsley root or 1 potato
  • chili, curry, paprika, oregano, salt and pepper
  • 1 onion
  • 2 cloves of garlic

Chop everthing except the egg and olive oil to tiny pieces (or just blend it in a foodprocessor). Add the egg and oil and¬†flip everything thoroughly. Take a handblender and place it in the middle of the¬†p√Ęt√©, so you only blend a small part and then mix everything together so it’s a nice mix between fine and chunky.

Place it in a greased loaf pan, and bake it at least 25-30 minutes at 150¬įC.

 

Salad and stuffed avo (2 people)

  • 1 avocado
  • 1 handful feta
  • 2 handfuls of baby spinach leaves
  • 5 tomatoes
  • 200 grams of red lentils (rinsed, boiled, drained and cooled off)
  • 1/2 cucumber
  • 1 celery stick
  • salt and pepper
  • olive oil
  • or whatever ingredients you like in your salad

Chop everything except the avo to your liking. Cut the avo in half, take out the stone and make a bigger hole in both sides by scooping some out with a spoon. Use the scooped out avo in the salad. Now take some of the salad and put it in the avo, and there you have a decorative appetiser! Put a bit of salt and pepper on top and maybe a piece or two of your favourite fresh herb. Finish the salad by adding salt, pepper and olive oil to your liking.

 

Danish…

Det er proteintid! Min mor lavede¬†en l√¶kker¬†kik√¶rtepostej, og jeg blandede en r√łd-linse-salat, som var god i sig selv –¬†men bedre og mere dekorativ i en oversk√•ret avocado. Hvordan din tallerken ser ud, har helt sikkert¬†en indvirkning p√•, hvor meget du nyder dit m√•ltid, s√• v√¶r kreativ! Denne pat√©/postej er en rigtig god¬†erstatning for b√•de leverpostej og farsbr√łd.¬†Jeg fors√łger at inkludere gode krydderier til¬†at √łge stofskiftet og immunforsvaret i s√• mange retter, som jeg kan, og denne ene indeholder¬†ingef√¶r, chili, gurkemeje og hvidl√łg! S√•dan g√łres det:
Kikærtepaté / Kikærtepostej

 

  • 2 d√•ser kik√¶rter (eller brug de t√łrrede – i det tilf√¶lde skal de bare st√• i bl√łd natten over f√łrst)
  • 1 √¶g
  • 30-30g olivenolie
  • 1 gulerod
  • 1 cm revet ingef√¶r
  • 1 cm rever gurkemeje¬†(brug handsker, det pletter meget)
  • 1/2 persillerod eller 1 kartoffel
  • chili, karry, paprika, oregano, salt og peber
  • 1 l√łg
  • 2 fed hvidl√łg

Finhak alting¬†undtagen √¶g og olivenolie (foodprocessor kan bruges). Tils√¶t √¶g og olie og vend det hele grundigt. Tag en stavblender og placer den i midten af ‚Äč‚Äčblandingen, s√• du kun blender en lille del i midten, derp√• blander du det hele sammen, s√• det er en god¬†blanding mellem fint og groft.
Put¬†den i en smurt br√łdform og bag den¬†mindst 25-30 minutter ved 150¬įC.
Salat og fyldte avocado-halve (2 personer)

 

  • 1 avocado
  • 1 h√•ndfuld feta
  • 2 h√•ndfulde babyspinatblade
  • 5 tomater
  • 200g r√łde linser (renset, kogt, dr√¶net og afk√łlet)
  • 1/2 agurk
  • 1 selleristang
  • salt og peber
  • olivenolie
  • eller hvilke som helst ingredienser, du vil have i din salat

Hak alt undtagen avocado, som du vil have det. Sk√¶r avocadoen i halve, tag stenen ud og lav et¬†st√łrre hul i begge sider ved at tage noget¬†ud med en ske. Brug det, du tager ud, til at blande i salaten. Tag nu noget af salaten og l√¶g den over p√• avocadoen, og der har du en dekorativ lille forret! Drys¬†lidt salt og peber p√• toppen og m√•ske et stykke af din foretrukne friske urte. F√¶rdigg√łr¬†salaten ved at tils√¶tte salt, peber og olivenolie¬†efter din smag.

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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 ūüėČ

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 sv√¶rt for kroppen at nedbryde¬†k√łd, s√• mens den har travlt med at g√łre det, sv√¶kkes dit immunforsvar. Der er dyrevelf√¶rds√•rsager. Og der er de milj√łm√¶ssige grunde. Der er¬†selvf√łlgelig ogs√•¬†de √łkonomiske √•rsager, for selv om det kan v√¶re sv√¶rt nu og da at finde k√łdfri mad, n√•r du spiser ude, vil det helt sikkert spare dig nogle penge ikke at skulle k√łbe k√łd i supermarkedet.
P√• den anden side, skal du s√łrge¬†for, at du f√•r de rigtige vitaminer (det b√łr alle dog g√łre, ogs√• k√łdspisere). Og nogle vitaminer kan v√¶re sv√¶re at f√• nok af ved at inkludere det i din kost nu og da, s√• jeg tager nogle af dem i pilleform. Det f√•r mig til at f√łle¬†mig en smule mere p√• den sikre side¬†ūüėČ
Jeg er ikke veganer – jeg vil m√•ske gerne blive det en¬†dag, men for nu fors√łger jeg bare at sk√¶re ned p√• de animalske produkter, s√• meget jeg nu kan. Her er de ting, du skal v√¶re ekstra opm√¶rksom p√• som vegetar eller veganer og hvordan du¬†f√•r det:
Protein
N√łdder, fr√ł og sojaprodukter.
B12
Berigede veganske ost, yoghurt og drikkevarer, berigede veggie burgere, falskt k√łd, ern√¶ringsm√¶ssigt beriget g√¶r og vitaminpiller.
Kalcium
Kik√¶rter, broccoli, t√łrrede figner, kalcium tofu, kalcium berigede soja oste, appelsinjuice¬†og vitaminpiller.
D-vitamin
Kommer fra fisk og fra solen, s√• hvis ingen af ‚Äč‚Äčdisse er en mulighed, er du n√łdt til at f√• det fra en pille – D2 indeholder ikke animalske produkter, men D3 siges at give st√łrre optag i kroppen.
Jern
B√¶lgplanter, beriget¬†veggie “k√łd”, n√łdder, fr√ł, svesker, rosiner, melasse, gr√łnk√•l, broccoli eller i en pille. (Hvis du spiser det med C-vitamin-holdige frugter og gr√łntsager, vil du optage mere jern mens noget te og kaffe g√łr det modsatte.)
Zink
Fuldkorn, tofu, tempeh, miso, b√¶lgfrugter, n√łdder og fr√ł eller naturligvis i en pille.
Omega-3
Olivenolie, sojab√łnner, sojaolie, valn√łdder, h√łrfr√ł, h√łrfr√łolie eller i en pille.

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Yoga

IMG_9609I started doing yoga when I was living in Sydney. I’d tried it a couple of times before, but this time I was determinant to start for real and make it part of my lifestyle.¬†My colleague recommended a good studio, and I loved it from the first class! I’d been so stressed and disconnected from my body for a long time, and already after one class of hot power vinyasa, I was back to being me. I felt lighter, happier and relieved, it was amazing! And thanks to a good introduction offer, I kept coming back and it did wonders for my body. I felt a huge difference after just one month – I was in better shape, happier, slept better at night, more flexible, better balance, nothing was hurting in my body and even my running got better! If anyone wants to do yoga in Sydney I can definitely recommend Powerliving – they also have studios other places in Australia and they’re opening one up in New Zealand as well.

When I went more “mobile” it was hard to do the same kind of yoga. When you’re on the road and have a traveler’s budget, it’s not really possible to do yoga classes as much. But my body was addicted to it, and I didn’t want to have to start from scratch again, so I applied the main principles and poses to my stretch routine after running, and that kept me going.

 

Danish…

Jeg startede med at dyrke¬†yoga, da jeg boede i Sydney. Jeg havde pr√łvet det et par gange f√łr, men denne gang var jeg klar p√•¬†at starte for alvor og g√łre det til en del af min livsstil. Min kollega anbefalede et godt studie, og jeg elskede det fra f√łrste gang, jeg var der! Jeg havde v√¶ret s√• stresset og frakoblet fra min krop i lang tid, og allerede efter en time¬†af hot¬†power vinyasa, var jeg tilbage til at v√¶re mig. Jeg f√łlte mig lettere og gladere, det var fantastisk! Takket v√¶re et godt introduktionstilbud, blev jeg ved med at komme tilbage, og det gjorde underv√¶rker for min krop. Jeg f√łlte en enorm forskel efter blot en m√•ned – jeg var i bedre form, gladere, sov bedre om natten, var mere fleksibel, havde bedre balance, intet gjorde ondt i min krop og selv mit l√łb blev bedre! Hvis du gerne vil finde et yogastudie i Sydney,¬†kan jeg helt klart anbefale Power Living – de har ogs√• studios andre steder i Australien, og de er ved at √•bne et op i New Zealand ogs√•.

Imens jeg rejste rundt,¬†var det sv√¶rere at dyrke¬†lige s√• meget yoga. N√•r man¬†er p√• farten og har backpacker-budget, er det sv√¶rt at f√• plads til at komme hen til nye studier hele tiden. Men min krop var afh√¶ngig af det, og jeg havde ikke lyst til¬†at skulle¬†til at starte fra bunden igen, s√• jeg¬†pr√łvede bare at f√• s√• meget ind som muligt efter l√łbeture. Det holdt mig rimelig godt k√łrende, men det er alts√• sk√łnt at komme til “rigtig” yoga igen! Nu da jeg er hjemme igen, leder jeg efter “det rigtige” studie i Aarhus, og i aften skal jeg til pr√łvetime ved Yogaskolen, og ellers har jeg h√łrt rigtig godt om Yo Studios p√• Str√łget.

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