Spinach noodles

These spinach kasset (mung bean starch) noodles must be tried. Yum! :) Normally when I'm aiming for a healthy (non-transfat, non-aldehyde, un-balanced, gluten-free, low-casein, no-sugar) recipe, it doesn't really taste that good... Especially with the common grocery store ingredients you find everywhere. But this one, is a winner.

Ingredients

Part 1:

3dl filtered water
0.5dl full fat coconut milk
1 branch cellery stick
1 non-topped tbsp onion powder
2 tsp sweet paprika powder
1 tsp tumeric
1 tomato
1 tbsp tomato paste
10 cubes frozen spinach
1 tbsp chicken fond
1/3 tsp nutmeg
1/2 tsp white pepper
1/3 tsp merian
5 slices of salami
4cm leek

Part 2:

3 branches of fresh cilantro

Part 3:

50 grams of kasset threads
1 tsp mustard
1/3 tsp red curry paste


Method

Boil up part 1 and put to simmer. After 10 min, add part 2 and let simmer for 3 more minutes. Now add part 3 and let stir it it for 1 more minute.

Glutenfree scones

This is my newest discovery in the glutenfree world, scones which is soft and fluffy as if they were baked with normal wheat flour, These scones bring value because of their taste, consistency and low price both in terms of time monetary expenses, and  and consumption.

Ingredients

175g white glutenfree flour mix
1/4 tsp xanthan gum
1 normally topped tsp baking powder
1/4 tsp salt
1 tbsp olive oil
250ml lukewarm water (or as much you need to create a muffin dough)



Method

Mix all the dry ingredients in a bowl, and add the water. Mix well. Put in greased muffin/scones molds and mix well. Bake at 200deg celcius for 20min.

Harmonizing Spinach soup

Ingredients

*spinat
*Kokosmelk
*Dijon mustard
*White pepper
*Nutmeg
*Garlic
*Veg fond
*Peppermint
*Spring onion
*Paprika


Method

Book up ingrediens and let summer for 10min. Add the mustard in the end as booking destroys its peak.

Chocolate polenta cake

Ingredients

• 30g cocoa (I used Green & Blacks)
• 90 ml freshly boiled water
• Generous tsp vanilla extract
• 100g fine polenta (cornmeal) – Nigella’s original recipe uses ground almonds so you could try a mixture
• 100ml olive oil (light – you could also use sunflower)
• 1/3 tsp bicarbonate of soda
• 1 pinch salt
• 100g coconut sugar (this is what makes it sugar free since coconut sugar is GI neutral but you could use unrefined sugar if you don’t have any)
• 2 large eggs

Method
Combine the boiled water and cocoa in a small boil until they are a cream like consistency.
In a separate bowl mix together the polenta, salt and bicarb.
Whisk together the eggs, vanilla, olive oil and sugar for a couple of minutes until they are really thick and light.
Finally combine all 3 mixtures maintaining as much air as possible
I used an 8″ lined, round sandwich tin.
Cook at Gas Mark 3 (170) for 20-30 minutes or until just coming away from the sides.
Et voila!

Slow cooked chicken

Ingredients

2 l filtred water
2 chicken legs
1 ss chicken fond
1/2 ss fish sauce
3 chopped tomatoes
1 onion
1/2 ts fresh ground pepper


Method

Slow cook on 85grader for 7 hours. Add 200g chopped fresh spinach & a little sour cream before serving.

100% corn waffles

Ingredients

50g maizeflour
1/2 small tsp xanthan gum
3 tbsp coconut milk (fullfat)
1 tbsp olive oil
1 tsp paprika powder
1/2 tsp hot curry powder
1/4 tsp salt
1/4 tsp black pepper



Method

Mix in luke warm water and stir until its smooth. Let sit for 3 min. add more water if its too solid. it should be like a vafflemix.

Fry on waffle iron on maximum heat and make sure they are done before you open the iron. Baking with corn is a delicate issue and especially without eggs.

Vegetarian taco

Ingredients

Meat

400g black beans
3 tsp onion powder
2 tsp garlic powder

2 tsp cumin

2 tsp paprika powder
1 tsp ground black pepper
1/4 tsp chilli powder
1.5 tbsp calf fond
2dl water

Salat

1 cucumber
3 tomatoes
1 mais
1 handful spinach
1 tbsp lemon juice
1/4 tsp salt

Guacamole

1/2 avocado
1 clove garlic
1/2 lemon
1/2 handful fresh coriander
2 tsp pesto

Method

Put beans. water, fond and all spices in a frying pan. Put on high heat and stir well. Put on lid and let simmer for 10min.

Put ingredients for salat in a bowl, and add lemon juice and salt in the end, and use a blender for the guacamole.

Serve with salsa sauce & tortilla chips

Fat comparision

There is a lot of contradictionary information regarding fats, and in order to gain greater clairity for myself,  decided to gather all the information i could and extracted the information which matters for practical use and for decision making

(* in Norwegian language)


References

http://www.ntfe.no/utgaver/16-nr-3-2013/82-smorkrise-og-margarinstrid

http://annhyg.oxfordjournals.org/content/52/8/739.full.pdf

https://authoritynutrition.com/optimize-omega-6-omega-3-ratio/

http://www.health.harvard.edu/staying-healthy/coconut-oil

https://authoritynutrition.com/healthiest-oil-for-deep-frying/

http://www.telegraph.co.uk/news/health/news/11981884/Cooking-with-vegetable-oils-releases-toxic-cancer-causing-chemicals-say-experts.html

http://www.nhs.uk/news/2015/08August/Pages/Butter-not-bad-for-you-but-trans-fats-may-be-harmful.aspx

http://www.westonaprice.org/know-your-fats/the-big-fat-surprise-toxic-heated-oils/

http://articles.mercola.com/sites/articles/archive/2009/03/05/Interesterified-Fat--Is-it-Worse-Than-Trans-Fat.aspx

Spinach & shrimp salat

This salat is perfect in the summer season, as the spinach is at its peak. It's also light and easy to make a hot summerday.

Ingredients

3 tbsp peeled shrimps
1 handful washed fresh spinach
1/2 tsp dill
2 tsp balsamico vinegar
7 tortilla chips flakes
2 tsp pesto

Method

Mix together spinach, pesto & balsamico. In a bowl for serving, put the chips in the bottom, follow up with the spinach blend and put schrimps on the top. Add the dill.

Cornmeal waffles

These waffles are a true comfort food. They are perfect as an evening snack with some blueberry jam ontop forexample.

Method

Mix all dry ingredients, and mix in the rest. Mix well and fry on waffle iron.

Ingedients

1 dl cornmeal
0.25dl sorghum flour
0.25dl teff / oat flour
0.25dl grinded flaxseeds
0.25dl tapoica flour

1 tbsp sugar / erythol + stevia mix
1/4 tsp salt
1/2 tsp xanthan gum
1/2 tsp baking powder

4 drops vanilla extract
1 tbsp olive oil / butter
1 egg
1/2 tbsp coconut milk

2 dl water

Trans fat free mayonaisse

Method

Whisp the egg yolk well, and slowly stir half of the oil into the york while whisking well. Add the rest and whisk.









Ingredients

- 1 egg yolk
- 2.5 dl extra virgin olive oil
- 1 tbsp white wine vinegar
- 1.5 tsp dijon mustard
- 1 tbsp lemon juice
- pinch of salt

Optional:

- 1 tbsp hot sweet chillisauce OR 2 tbsp pickles

Traditional norwegian waffles recipie

Ingredients:

7dl flour
2tsp baking powder
2tsp cardamom
100g sugar
100g liquid margarine
2 eggs
3.5dl kefir
3.5dl water

Method:

Min all dry parts. Add eggs, fat & liquid. Mix well and fry on waffle iron.

Gluten free hamburger breads

Ingredients

3dl buckwheat flour
0.5dl teff flour
3dl oat flour
1tbsp tapoica starch
1tbsp erithol & stevia mix
1/2tsp salt
3dl coconut milk (5% fat)
2 eggs
2tsp baking powder
50g virgin olive oil

Method

1. mix all dry ingredients in a bowl
2. add luke warm coconut milk, eggs and oil
3. mix well, let sit a bit, and put in a baking oven at 220deg celcius under foil for 20min

Ultimate hamburger dressing!

Ingredients

- 1.5dl homemade mayonaisse
- 0.5dl sweet chilli sauce
- 2 tbsp ketchup
- 2 tsp sweet pickle relish
- 1/2 garlic clove minced in salt
- 1/2 tsp freshly ground black pepper
- 1/2 tsp dried dill
- 1/4 tsp dried parsley

Fat: ~75%
Protein: ~2%
Carbs: ~10%

Method

Just mix all ingredients well together.

To make a light variant, add 1 dl water, 1 tsp xanthan gum & 2 tsp vinegar of choice. Mix well. This should bring fat percentage down to 50%.

Tasty gluten, sugar & milkfree waffles

Ingredients

3dl buckwheat flour
0.5dl teff flour
3dl oat flour
1tbsp tapoica starch
3tbsp erithol & stevia mix
7dl coconut milk (5% fat)
2 eggs
2tsp baking powder
1tsp cardamom
50g virgin olive oil

Method

1. mix all dry ingredients in a bowl
2. add luke warm coconut milk, eggs and oil
3. mix well, let sit a bit, and fry on a waffle iron

"All the best" soup

This is a soup which is good after a stressfull day at work. It calms the stomach down, and warms you up. I'm giving it the name all the best because of the holistic & micronutritional profile: Its full of B-vitamins and the whole range of minerals. It also does some magic and harmonizes your chakras.

Method:

Boil up all ingredients except black beans. Let simmer for 10 min. Add black beans and serve.

Ingedients:

1 dl coconut milk/cream
2 dl water
1.5 tsp dijon mustard
2 tsp pesto / 1tsp merian
2 tbsp tahin
1 tsp kapers
1 tbsp nutritional yeast
1 tbsp tomatopaste
1 handful cilantro
1 tsp ground coriander seeds
1/2 tsp white pepper
1/2 tsp mace/nutmeg
1/2 tbsp vegetable buljong
1cm fresh ginger
1 clove garlic
1 handful kale

2dl black beans

Nachos lasagna

This lasagna is a very nice aromatic variant, the tomato, dry white wine & basic play perfectly on a team. It's also a no sugar, no gluten and low casein lasagna for reduces dampness creation, and for reduced energy system strain. Highly recommended! :)

Ingredients:

Sauce (bolognese):

-1.5tbsp tomato paste

-400g hermitized chopped tomatoes

-1dl coconut milk

-1tbsp sourcream

-1small carrot

-1 red onion

-2stalks celery

-1/2tsp nutmeg/mace

-1/2tsp basil

-1dl white wine (dry)

-1tbsp chicken stock

-1tbsp beef stock

-0.5tsp salt

-0.5tsp black pepper

-2tsp corn starch

Meat:

-400g ground beef

-0.5tsp salt

-vegetable spiced salt

OR:

-black beans (for vegetarian variant)

Layers:

Pasta (glutenfree):

-30g potato starch

-30g maize starch

-30g tapoica starch

-30g sorghum

-1tbsp nutritional yeast

-2eggs

-1/2tbsp olive oil

-50g ricotta

-nacho chips

Topping:

-50g artificial cheese (coconut oil based)

-10g parmasan

Mild and comforting vegetable soup

Ingredients:

1.5dl coconut milk
1.5dl water
1 carrot
1/2 broccoli
300g green peas
1 charlot onion
1 potato
1 tsp tapoica starch
1 tsp corn starch
1 tsp dijon mustard
1/2 tsp white pepper
2 tsp nutritional yeast
1/2 tsp mace/nutmeg
2 tsp chicken stock
1 tsp soy sauce

Chicken with pan made fries

This dish is one of my favourites. The dish is very easy to digest because of the mustard sauce as it stimulates production of digestive enzymes, but most important, the dish is also very tasty. This is a dish with many aspects: juicy seasoned chicken with crispy skin accompanied with perfectly salted crispy fries which is then harmonized with a mild meaty mustard sauce.

Ingredients (for two):

- 1 carrot
- 4 potatoes

- 2 chicken legs

Seasoning

- black pepper
- cayenne
- paprika powder
- tamari soy sauce
- honey
- coconut oil

Sauce

- 1/2 onion (finely chopped)
- 1 tsp dijon mustard
- 1 tbsp nutritional yeast
- 1/2 tbsp vegetable buljong
- 1dl chicken stock
- 1dl coconut milk
- 2 dl water
- 1 tsp white pepper
- 1/2 tsp nutmeg

Fresh salat

- 2 handful spinach/greens
- 1dl corn
- 1/2 paprika

Method:

Chicken: Thaw chicken legs if frozen, rub it in with a mix of the seasoning ingredients, put it in a pan with foil ontop, and bake for 35min at 180c deg. Take of foil and turn up heat to 220c deg with fan turned on.

Sauce: fry onion for 5min, mix in coconut milk and the rest of the ingredients. Let simmer for 20min.

Fries: fry sliced potato strips on a hot pan in coconut oil under a cover. Stir, and when golden, turn down heat and add a little water. Put on cover again. And let mature until they are soft inside. Before consumption, take of cover and let fry dry for 5min...

Tangy aromatic soup

This is a mildly pungent soup with meaty stock flavour and vegetable flavors. On the more aromatic level, this tangy soup is beautifully accompanied by aromas of roses and saffron. This soup can be good in times of flu and cold as it from a TCM perspective gently nourishes and warms the body (moves Qi) trough the warm spices (LRA, 2011), and the stock builds blood (Zhang, 2016). From a Western medical perspective, stock/broth is very much composed of amino acids which has a central role in blood formation.

From a chakra perspective, the rosewater benefits the heart chakra physically (Ayurvedicyogi, 2013) with resulting psychological and spiritual nourishment.

Ingredients:

-2dl chicken stock
-0.5dl coconut milk
-2dl water
- 1 carrot
- 1/2 red onion
- 3 celery stalks
- 1/2 tsp dijon mustard
- 1/2 tsp hot curry powder
- 1 tsp rose water
- 1/3 tsp saffron
- 1 tbsp vegetable buljong

Serve with egg & bread of choice.


Method:

Chop vegetables, boil up all and let simmer for 15 min.


References

Zhang, M. (2016) 'Food functions' [Online]. Available from: http://www.maryzhang.com/food_function.htm. Accessed: 06.03.16

LRA (2011) 'Traditional Chineese Medicine Dietary Therapy [Online]. Available from: http://www.lotusrootacupuncture.com/nutritition.html. Accessed: 06.03.16

Ayurvedicyogi (2013) 'Herbal remedies from the summer garden' [Online]. Available from: http://www.ayurvedicyogi.com/herbal-remedies-from-the-garden-aloe-vera-rose-and-mint/. Accessed: 06.03.16

Gluten free naan bread

Grain based foods like bread have gotten much attention the last decade for it's anti-nutrients: phytic acids, lectins and WGAs which is seen as destructor of intestinal lining and a nutrient uptake inhibitor (Price, 2010). As for gluten itself, this is not a problem unless you have gliadin or/and glutenin sensitivity og allergy which basically means that you body will engage its immue system on a pretty much permanent basis in your guts as long you consume gluten. The problem with this allocation of the immune system, is that the immunity is compromised at other places of the human body. This very often manifests itself as common colds, often painful throat etc (Livestrong, 2015).

Another thing to remember, is that running a low-carb diet can lead you into depression, confusion and low self-confidence, and effects may manifest as anger and mental problems (Brinkworth, G. et. al., 2009). This also seems to be the case if we look on the third chakra (sola plexus), and deficiencies of this as this also leads into the exact mentioned issues, which the suggested remedy of eating more carbs and yellow foods.

Despite to having a relatively high glykemic index, like rice, this is not necessarily a bad thing. Yes, consuming high glykemic index foods alone will havoc your insulin response, but when it's balanced with fats and proteins (i usually aim for the protein/fat/carb ratio of 20/30/50), then the body utilizes the carbs in metabolic processes related to the digestion process.

So, this is why I will share this low anti-nutrient and gluten free breadrecipe with you, a perfect substitute for regular naan/pita bread which is quick to make:

Ingredients

-75g potato starch
-75g corn starch
-50g sorghum flour
-0.5tsp xanthan gum
-0.5tsp psyllium husk (fiber)
-0.5 tsp salt
-1tbsp nutritional yeast (B-vitamins)
-1tsp timian

Optional:
-20g pea-protein (will create a 10% weight/mass protein content like normal flour)

Method

Mix all dry ingredients in a bowl. Add luke-warm water until you can whisk it around. Let it sit for some minutes before frying on a medium to high temperature slightly lubricated pan.

References

Price (2010) 'Living with Phytic Acid' [Online]. Available at: http://www.westonaprice.org/health-topics/living-with-phytic-acid/ (Accessed: 28.02.2016)

Livestrong (2015) 'Can Gluten Lower My Immune System?' [Online]. Available at: http://www.livestrong.com/article/533437-can-gluten-lower-my-immune-system/ (Accessed: 28.02.2016)

Brinkworth, G. et. al. (2009) 'Long-term effects of a very low-carbohydrate diet and a low-fat diet on mood and cognitive function' [Online]. Available at: http://www.ncbi.nlm.nih.gov/pubmed/19901139 (Accessed: 28.02.2016)

Fried chicken in currysauce with polentabread

So, this in one of my newer curry recipies. This one, is pretty much based on green curry with green chilli, lime, ginger, white pepper and fresh coriander. This type of curry is very beneficial for the heart chakra which includes heart and lungs. In other words, its great for vibrant respiraratoy health.

Marinate chickenlegs like this (wet rub):

- paprikapowder

- black pepper

- salt

- cayenne

- coconut oil
- honey

Let sit for 2-3 hours

Bake chicken under foil for 30min at 180deg celcius. Then remove foil and bake for 15min.

Curry sauce ingredients:

5 dl coconut milk

1 red onion

1 handful fresh coriander leaves

1 tsp white pepper

1.5tbsp soy sauce

1 tsp mild madrass

2 stk jalapeno slices

1 cm ginger

1 clove garlic

1/ 2 pressed lime

1/3 tsp tumeric

1.5 tsp concentrated chicken stock

1.5 tsp concentrated fish sauce

1.5 tsp maize starch

1.5 tsp nutritional yeast

Serve with panfried polenta-mash & steamed chopped carrots.

Bon appetite!