All posts tagged: protein

Healthy pancakes, yeah!

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

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!

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 …

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 …

Grilled fish

Ok, here is a dead easy way to cook any fish filet and eat together with any of your favourite side dishes or any of the other side dishes you find on this blog. Or why not just grill some of your favourite veg next to the fish? Quick, easy, yummy, healthy! 4 pieces of fish filets 1 tbspn cooking oil – olive, avocado, rapeseed, sesame or any other favourite you have Salt & pepper Rub oil, salt and pepper into the fish and grill on high heat for about 3 minutes on each side. Enjoy!

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!