All posts tagged: mineral

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!

Quinotto

What? Spelling mistake? Quinoa what? Well, it is kind of like a risotto but with quinoa. For those of you new to quinoa it is a grain native of Central and South America, Low GI and containing a large portion of protein. Next to that I would of course not be featuring it here if it weren´t yummy as well as healthy :-). This is a really quick and easy recipe. Lunch, dinner, side dish for the BBQ or for the buffet, for the lunch box, for the picknick – very versatile as you can see. You can use any quinoa – white, red, black or a mix of them all. This recipe is for 4 people. Ingredients: 3 tbspns olive oil 1 small red onion 1 garlic clove 150 gr chickpeas 2,5 dl cooked quinoa 1 dl parmesan –  if you are lactose intolerant, use goat cheese Unless you already have, start with boling the quinoa according to the information on the  package so that you have your boiled quinoa mentioned in the list above …

Pumpkin Soup with ginger and leek

Yes it is January, and yes, Halloween is very far away. But, we still have pumpking lying around in the veggiebowl and it´s still good. So if you are in the same situation as us, don´t let it sit around much longer – try this easy, yummy, slightly spicy and of course very healthy soup! The reciepe is for 2 people. Ingredients 1 small pumpkin 2 cloves of fresh garlic, finely chopped a piece of fresh ginger, about thumbsize soy or oat milk or cream vegetable bouillon salt ´n pepper honey 1 thin leek, sliced in tiny little rings Here we go; Clean the pumpkin, slice it in half and remove the seeds. Cut the pumpkin in slices, peeling it as well if you´d like (it´s not necessary if you have given it a good scrub). Then you take the slices and cut these into small pieces. Peel and grate the ginger. Put the pumpkin, the ginger, the finely chopped garlic, bouillon and a pinch of salt in the pan. Add the soy or oat …

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 …

Quinoa, fennel and apple salad

With the winter weather sweeping us in asking for some coziness, this yummy, fast, easy and nutritious side dish really makes me feel nourished from head to toe. I hope you will enjoy it too! Ingredients, serving 4: 250 – 275 gr quinoa 2 fennel bulbs 2 apples, fresh or sweet in taste 100 gr dried cranberries 2 tbspns virgin olive oil 125 ml sour cream 1 lemon First cook the quinoa, drain it and let it cool off for about 10 minutes. If you have already cooked quinoa as left overs since another meal, this is the perfect time to use it. Cut the fennel bulbs in half and then slice then in really thin strips. Put some water in a pan, bring it to the boil and allow the fennel boil along for 2 minutes. Drain in a sif and rinse them under cold water to cool off. If you like your salad lukewarm you can skip this part. Slice the appel in quarters and remove the seeds. Then cut the rest of …

Stir fried pear and aubergine – a great side dish

This is something I never would have thought about trying to mix myself, so when I saw this recipe in one of the monthly AH Allerhande magazines I was intrigued and had to try it. Yummy it was, so hereby I of course have to share it with you all! And yes, it also had to meet the criteria of healthy for me to share it – so , don´t worry, get cooking! The recipe is originally for 4 persons as a side dish. Ingredients: 2 tbspns sesame seeds 1 aubergine 4 tbspns olive oil 0,5 tspn cinnamon 1 tspn cuminseed, pulverized 2 conference pears 1 lemon, brushed clean 1) start with roasting the seasame seeds in a dry frying pan on medium heat. Let them sit to cool off on a plate. 2)Cut the aubergine in approximately 1 cm small cubes. Heat the oil in a wok and stir fry the aubergine together with the cinnamon and the cumin seeds for about 6 minutes. 3) Cut the pears in quarters, remove the seeds and …

Quick, yummy and easy lunch or dinner omelette

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 …

Tzatziki

This tzatziki with fresh mint and lemon is just heavenly! I got the original recipe from a friend who served it at a bbq last summer. Yesterday – in the middle of winter – I enjoyed it next to the tomatoe and olive salsa and the yummy,fun and healthy main course Stephanie had prepared as a test for our next cooking workshop. And it was heaven! Which means, it is time to share it with all of you! 4 portions Ingredients: half a cucumber salt 3 dl greek yoghurt – if you are lactose intolerant,you can use goat yoghurt or quark 1 garlic clove, crushed 2 tbspns fresh mint, chopped 1 tspn lemon zest 1 tbspn olive oil freshly ground pepper Start with grating the cucumber roughly. Put the grated cucumber in a sif and sprinkle some salt over it. Allow it to sit for about 20 minutes. Once the 20 or so minutes have passed, squeeze all the liquid you can out of the cucumber. Stir the cucumber together with the yoghurt, garlic, mint, …