All posts tagged: breakfast

Chia Pudding – yummy, fast… and of course healthy ;-)

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I have to admit that the first time I had a go at making the now oh-so-trendy Chia Pudding for the first time, the result was the same as that initial sip of shampoo you get down your throat as a kid when you don´t listen to your mum asking you to keep your eyes and mouth closed as she is washing your hair (aged 3 or so 😉 🙂 ). Totally not yum, or anything close to it. So I stayed off making any of these the-worlds-easiest-and-fastest-plus-superhealthy breakfasts for almost a year, savouring the tasty one´s I could get in cafĂŠs in Östersund, GĂśteborg, KĂśbenhavn, Haarlem, Heemstede, Amsterdam… Then a few weeks ago this recipe landed in our shopping cart – can´t remember if it was from Dekamarkt or AH, but anyway – it´s totally yum! Not a hint of shampoo taste, just total bliss. If you´d like to try it, here it is; Ingredients; 1 can full fat coconut milk 40 gr chia seeds 2 tbspns honey or maple syrup 1 tspn vanilla …

Healthy pancakes, yeah!

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Another favourite in cyber space, which has totally become both a hit and a favourite in the household here. We´ve had a lot of visitors the past year since we moved up to Sweden. With us now living quite a way away from the supermarket it means our guests have kind of had to eat whatever this gluten allergic nutritionist whips up for herself every morning. Thank G – or thank Cyberspace – for these pancakes is the word I have gotten from basically all of them this past winter ;-).So I guess it is time to share my own pimped version of what was initially called the “2 ingredient pancake” :-), with thanks to all our dear friends who keep popping by with SAS and SJ; Ingredients (per person); 1 banana 2 eggs cinnamon baking soda (if you´d like, leaving it out is fine too and does not affect the taste) 1 tbsp buckwheat flakes or kernels 1 tbspn oat flakes 1 teaspoon each of all superfood berries and seeds you have in the …

Banana & Carrot Muffins

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I know, I know – it has been ages since my last post…. But that does not mean the inspiration was gone, it was just life that kind of “took over”. Now with spring and long days, evenings and even nights as the sun now sets around 23.45 up here and is back up again around 04.00 there is plenty of energy and time to try new recipes. Yesterday evening I baked these gluten, dairy and sugar free muffins – filled to the brim with awesome anti oxidants like carotenoids, with potassium, fiber, heart healthy fats, vitamin D, healing spices, vital-for-bone-muscle-and-brain-vitamins-and-minerals, packed with vitamin A and protein. Aside from that long list of good reasons to try these, they were yummy! Only took 5 minutes to whip together and then 20 – 25 minutes in the oven – so, lack of time does not justify as a reason to not try! Ingredients; 3 finely grated carrots (medium size) 3 eggs 2 dl almond flour 2 tspns baking powder 0,5 tspn sea salt 1 tbspn cinnamon …

Jonas´post -squat smoothie

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Pretty much on a daily basis I make smoothies from whatever I have at home, taking care to use enough proteins and heart healthy fats in the form of nuts, seeds, flaxseed oil, avocado as well as healthy carbohydrates in the form of berries, fruit and for the green smoothies also veggies. To most of them I also add some “superfood powders” like chlorella, spirulina, acai, maca, rosehip and/ or some cacao nibs. Plus some protein powder sourced from either rice, soy, pea or hemp. And to be honest most of my mixes look and taste like crap. But like with everything in life, if you don´t practice and keep trying things out you´ll never get there or even anywhere . So, to my surprise, there was one which was actually good a few days ago! There is nothing in the whole world that can make me miss my weekly Trojan Workout sessions I follow at Trainingscentrum Helena in Haarlem, and I knew I had a crazy busy day ahead of me where I first …

Salmon, on a bed of asparagus

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It does not get a lot easier than this! Make a small portion for an entrĂŠe, or a larger portion for a main course. Filled to the brim with heart healthy Omega 3 fats, stacked with fibres, B vitamins, anti oxidants,quick, easy to make and yummy to taste all all words suited for this dish. Let´s get on with it! Ingredients for 4 people (entrĂŠe size); 600 gr of smoked or gravad salmon, in thin slices 300 gr fresh, green asparagus 75 gr parmesan cheese – if you are lactose intolerant , leave the parmesan out and substitute with roasted pine nuts fresh dill coarse black pepper lemon Allow the asparagus to boil in lightly salted water for about 3-4 minutes. Drape the salmon over the asparagus, squeeze a few drops of fresh lemon juice atop, add some freshly grated parmesan or roasted pine nuts, dress with the dill and black pepper. Enjoy!

Quick, yummy and easy lunch or dinner omelette

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Here is a really fast, easy, yummy and healthy omelette – one of my fav fast lunches even though I guess it is orignially more of a dinner dish. Being Swedish I love having cooked lunches and just can´t handle or enjoy the fast and cold lunches that are always eaten here in The Netherlands (sandwich country when it comes to lunch 🙂 ). This omelette does not take a lot longer that what it takes to create one of the sandwiches the Dutch loves and it is so much more nutritious and filling. I hope you enjoy it , whether for breakfast, lunch or dinner or all of the above :-)! The recipe is for 2 portions. Ingredients; – 4 eggs – 2 egg whites – 1 yellow onion – ½ zucchini / courgette – 1 red capsicum – 150 g champions – 1 teaspoon oil – 2 tomatoes – 40 g cheese 10 % fat, if you are lactose intolerant you can use goat cheese – 2 dl boiled or canned kidney beans …

Easy, healthy and gluten free muesli

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I am not even sure whether to call this a recipe or not, as it is so, so easy. It is a great substitute for your breakfast cereal, it is gluten free, full of good & healthy stuff like Omega 3 fats, calcium, fibre, iron, selenium, fosfor, magnesium, Vitamins A, B, C, E & K to mention a few. And of course, it is yummy to eat, fast and easy to make. All you do is stir the following together: 3 dl pumpkin seeds 3 dl sunflower seeds 3 dl chopped hazelnuts 3 dl chopped pecannuts 3 dl crushed flaxseed and if you´d like, add some teaspoons of cinnamon. I had a few tablespoons of this mix with berries and quark this morning. If you are lactose intolerant, you can go for goat quark and if you are vegan try it with soy yoghurt or any milk substitute of your choice.

Loads of snacks

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Here are a load of different snack suggestions, all based on to be mixed with either cottage cheese or quark. If you are lactose intolerant then use goat quark, goat yoghurt or soy yoghurt. If you are vegan, you can use soy yoghurt for the vegan options I myself would add a few nuts and/ or some seeds to all the mixes consisting of fruit or berries for the right nutritional balance. And for the mixes without any fruit or berries I would add some dried goji or mulberries to up the antioxidant intake. • Apple and cinnamon • Apple and pear • Orange • Passion fruit and pear • Kiwi and apple • Pomegranate • Pineapple • Raspberry and Blueberries • Blueberries and bananas • Bananas and strawberries • Banana and cinnamon • Kiwi and lime • Raspberry and mango • Blueberries and cinnamon • Melon • Tuna, boiled egg, dill, finely chopped red onion • Tuna and cottage cheese on a piece of sourdough spelt bread • Finely chopped red onion and roe …

Yummy, fast and oh-so-good-for you oats & raspberry smoothie

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When we keep our eyes open there are great recipes and inspiration for a yummy, fun and healthy living all around us, all the time. This one I found on the package of Oatly´s oat milk and it is just too good to only be shared with the people who are already buing oat milk. And don´t stop there – test it with other milks too, whichever you like best! 1 portion 2 dl oat milk 1 banana 3 dried apricots 2 tbspn oats 1 dl raspberries Mix the oat milk, banana and apricots in a mixer first. Then add the oats and the raspberries and mix until smooth. Sprinkle with some pumpkin seeds if you´d like or have a handful of unsalted nuts to make sure you have enough good fats to aid the uptake of the antioxidants this smoothie is packed with. Yum!

Coconut milk and mango smoothie

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This smoothie originally was called a “breakfast smoothie” , but I find it a great after sports recovery smoothie as well as a heavier snack for when you are really hungry in between meals. 1 portion; 1 dl coconut milk 1 dl unsweetened applejuice 1 dl mango 2 tbspn protein powder, neutral or vanilla taste 1 banana Run the ingredients in a mixer until you have a smooth drink = smoothie 🙂 Eat a handful of Brazil nuts on the side. Feel free to add some spirulina or chlorella powder to the mix, it will change the colour, increase the healthiness and won´t mess with the taste at all. You can also sprinkle some coconutflakes on top as a yummy decoration. Original source (before amendments) of inspiration: Tidningen Fitness 10 / 2011