All posts tagged: fibre

Banana & Carrot Muffins

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

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

It does not get a lot easier than this! Make a small portion for an entrée, 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 (entrée 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!

Tunasalad, with kidneybeans

If you are in a hurry, or just not up for cooking a lot, you are hungry, you want something tasty, healthy and you still want to make sure you either don´t ruin that workout you just had or have just exhausted yourself in front of your agenda planning all the workouts in for the coming weeks and months – here´s a quick, easy, yummy and “making sure you get all the good fats, healthy proteins, great antioxidants, fibre, minerals, vitamins you need” meal. Great for lunch and/or dinner! Even fits great for a lunchbox, or an evening on the boardwalk with your feet dangling over the water while you watch the seagulls doing their dance. Recipe for 1 person: Ingredients: 1 stalk of celery, including the leaves 1 dl sugar snaps 0,5 yellow or red capsicum 1 can of tuna in oil/brine 1 dl red kidney beans, cooked or canned 1 boiled egg 0,5 avocado Fresh basil A few pfefferoni´s 1 tbspn balsamic vinegar 2 tbspn olive oil A pinch of sea salt A …

Green beans marinated in tahini

This recipe is surprisingly yummy I must say. When I first came across it I thought ;” how can something so easy to cook really be good? “ Well, less than 10 minutes later I had to laugh out loud at myself as it was yummylicious! Hubby and I had this side dish with grilled tuna the first time, and today I had it with marinated spicy tofu from the supermarket. You can have it with any of your favorite protein , and it is a great dish for on buffets as well as it is just as yummy cold as slightly warm. Aside from being totally delish, green beans are filled with fibre, folate, Vitamin K as well as carotenoids – giving us endurance, loads of anti oxidants and a well working intestinal flora, and who doesn´t want to feel great, have luminous skin and enough number 2´s daily!?! Tahini, next to the olive oil in this recipe, supplies us with heart healthy fats and is filling as well. Add the garlic to that …

Roasted sweet potatoe´s

Here is another easy, yummy, fast and healthy side dish. I love serving this one next to cooked or grilled fish and some grilled vegetables, with a tasty home made chimichurri or pesto. It is also yummy next to grilled, marinated tofu for the vegetarian and/or vegan version as well. Apart from being heavenly tasty, the sweet potatoe is an outstanding source of Vitamin A. Next to that it also contains some amounts of Calcium, Magnesium, Iron, Vitamin C and B16 . And it contains plenty of healthy fibre to keep your gut healthy. Try it out and let me know what your favourite combination with this side dish is! Approx 4 portions: 6 sweet potatoes, sliced in wedges 1 tbspn of your favorite cooking oil Salt & pepper All you do is roll the wedges in the oil, salt n´pepper and place them in an ovendish with the peel facing up. Let it roast in the oven on 225 degrees for about 20 minutes, which gives you plenty of time to prepare and cook …

It does not get any easier than this !

As fall is here in all it´s beautiful, stormy full force of cascading leaves and rainy gusts of wind beets are back in season. Aside from their yumminess, beets are a great source of fibre, folate, vitamin C, magnesium , potassium and manganese. It does not get a lot easier to cook your beets than this little version of a side dish to enjoy next to your favorite source of protein this fall; Just place beets and red onions together in an oven dish, leave the peel on, cover with some whole thyme branches and garlic, drizzle some olive oil over the lot and snuggle up with a hot drink and your favorite read or person next to the open fire place while letting the dish bake in the oven for about an hour and a half on 180 degrees. Enjoy!

Easy, healthy and gluten free muesli

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.