100 g græskarkerner 100 g solsikke kerner 100 g mandler 100 g valnødder 100 g hørfrø 100 g sesamfrø 5 æg 1 dl ekstra jomfru olivenolie 2 tsk salt
Fremgangsmåde: Bland alle ingredienser i en skål. Kom massen i en smurt form. Bag brødet i en time ved 160 grader (forvarmet ovn)
Det er vigtigt at nødder, kerner og mandler kommer HELE i brødet. Blendes eller kværnes de, så frisættes de sunde men sarte fedtsyrer og de kan harskne, når brødet bages ved 160 grader (og så er de ikke spor sunde mere).
et alternativ fra kantinen på arbetet…
130 g græskarkerner 130 g hørfrø 130 g sesamfrø 120 g peanuts 80 g mandler 5 æg 1 dl ekstra jomfru olivenolie 2 tsk salt
Starter: Asian sea food cocktail with Ponzu dressing
200 g scallop
2 spring onions
300 g fillet of fresh salmon
1/2 red chili
1/2 – 1 tbs fresh grated ginger
2 1/2 tbs Japanese soy
(Add e.g. shrimps)
Prep: 4-5 hours before serving: Defrost scallops. Peel mango, cut into 1 cm pieces. Slice radish and spring onion thin. Cut salmon and scallop in 1 cm pieces. Cut the chili, remove the seed , chop. Mix gently mango, salmon, scallop, radish, spring onions, chili and ginger. Put in fridge.
2 tbs fresh orange juice
2 tbs fresh lime juice
1 tbs fresh lemon juice
1 tbs olive oil
Mix all ingredients. Put in fridge
80 g salmon roe
1 tbs roasted sesame seed
dill or cilantro
15 min. before serving: Cut avocado in 1 cm pieces. Mix with the sea food. Put in glass and drizzle the dressing over. Garnish with roe, roasted sesame seed and dill/cilantro
Main: Roast beef with red wine sauce, roasted roots & beets and garlic/Tabasco mushrooms
1 1/2 kg sirloin or tenderloin
2 tsp salt
1 tsp pepper
2 tbsp butter
Trim the meat. Preheat oven to 175 ° C. Wipe meat dry and rub it with salt and pepper. Place the meat in a baking dish. Insert a meat thermometer in the thickest part. Roast in the oven until the internal temperature is 54 ° C , it takes about 30 minutes. Turn the meat once. Take out and place the meat on a platter. Just before serving, fry the meat quickly on all sides in the butter. Cut into slices . Serve with the sauce and other accessories
Red wine sauce
1 small leek
1 red onion
3 tbsp butter
(4 tbsp raw cane sugar)
6 dl red wine
4 tbsp Japanese soy sauce
2 tbsp of concentrated veal stock
salt and pepper
(2 tbsp Maizena cornstarch)
Peel and cut the onions and root vegetables in cm – sized pieces. Fry hard in 2 tablespoons of butter in a wide saucepan or sauté pan. Add the sugar and continue to fry for a minute. Pour in the wine, soy sauce and stock. Bring to boil and simmer until about half the liquid remains, about 30 minutes. Taste in-between. Strain. Season with salt and pepper. Stir in the remaining butter. Thicken, if needed with corn starch mixed with little bit of cold water (I used Creme Fraiche instead).
Accessories: Roasted beet root, carrot, fennel, parsnip, red onion, garlic. Grilled red pepper and leeks Mushroom “filled” with garlic and Tabasco
Dessert: Mocca parfait with chocolate fudge
4 egg yolk
1 dl. icing sugar
1 tsp. vanilla sugar/powder
1 tbsp. instant coffee powder
3 dl. whipping cream
Whisk egg yolks – icing sugar – vanilla – coffee powder until fluffy. Whip the cream until thick – fold into the egg mixture. Pour into serving bowls Freeze for 4-5 hours. Put the parfait in the fridge approx. 30 min. before serving.
1 ½ dl. whipping cream
1 tbsp. sugar (coconut palm sugar)
100 gr. dark chocolate
Boil cream – sugar – break the chocolate – add the cream and melt over low heat
1 tbsp. crushed coffee beans
1 tsp. flakes of sea salt
Serve the parfait with warm chokladfudgesås – garnish with coffee beans / salt flakes
This week a year ago I did some research on belly-fat and metabolic syndrome. The abbreviation LCHF turned up more and more often in the articles and I started to do research on that too. The Belly-Fat project 2013 was born, with LCHF-diet, Exercise and Vitamin D as ingredients. What has happened during the year:
I have been on a liberal Low Carb High Fat (LCHF) diet where I kept the amount of carbs in the ingredients under 5 %. Eating a absolute minimum of pre-processed food, pasta, rice, potatoes, cakes, pizza, hamburger etc. I admit I have cheated a few times. I have posted photos and comments on Facebook to share the journey, inspiration for some, nuisance for others, and to show that it is possible to make food quite easy and tasty without starch, carbs and sugar.
I like to thank the chefs at our canteen for adjusting the servings and remove the carbs for me.
FollowedKostdoktorn.se, among other blogs and articles, regarding low carb food and have changed my view on what healthy food is. Here are some learnings:
“fear” light products and sugar more than full fat products
egg and bacon is healthy, taste great and you are allowed to eat as much you like 😀
full fat cream instead of milk in the “latte” tastes great
During the winter and spring I trained for the Göteborgsvarv (½ marathon) that took place 17 May. According the organizers, it was the hardest Göteborgsvarv ever with very warm and humid weather that included rain, thunder and lightning and hail. I completed with a time “a bit” from my goal (2 hours) and landed on 2.20. I am going for another attempt 2014…
2013 has been a year with lots of rollerskating, both on my “old school” side-by-side or the new name I learned, quads, and on the inlines I “had to” buy. Being a part of Malmö City Skaters and like to join the different tours and to keep pace with the others, I got myself a pair of inlines in the end of May.
I was appointed tour leader for the Malmö City Skaters’ “Sunday stroll”, approx. 20 km trip in moderate speed along the bike paths in and around Malmö. I also joined as many Thursday tours as possible. These were a bit faster and sometimes also longer, often with Olle as tour leader – many nice trips on good AQ, thanks for that (learned that there is an AQ-rating – Asphalt Quality…).
The club chairman, Gisle, started some lessons with technique practice. BIG success and it turned out to be a permanent Tuesday evening event on the Ribersborg boardwalk, with guest instructors like Lasse and Madde. You guys thought me how to skate inlines in a correct way, VERY thankful for that.
We have continued the Tuesday training indoors, which is perfect for practicing turns, stop and to control the skates on small spaces.
Other rollerskating events during 2013:
Ørestadsstafetten – 25 May. A team of 3 do as many laps as possible in 90 min. Gisle, Peter and I was competing for Malmö City Skaters. I was the only one on side-by-side (this was when I decided to buy a pair of inlines).
Sweden 12H Roller – 17 August. 12 hours of interval rollerskating. Teams with 6 members that takes turns rolling the 1,8 km race track in Falkenberg. Fantastic team spirit and atmosphere where the “pros” and “amateurs” participate in the same competition.
Copenhagen Inline Challenge – 1 September. My first marathon on inlines. 6 laps on a 7 km track on the roads around Ørestaden, Copenhagen. Started to rain 30 sec. after start and kept on until last lap…time 2:10
Berlin Inline Marathon – 28 September. An absolutely magic and fantastic experience. 6.500 rollerskaters, several 100.000 spectators cheering and making lots of noise along the streets of Berlin, music at the start and the end… time 2:03
Night Skate Malmö – approx 6 Friday evenings this summer we roll along the streets of Malmö with police escort. Among the many highlights I like to mention when the police men joined us on inlines and when they played music from the patrol car, incl. “Breaking the law“. Thanks to the Malmö police force for helping out with this event.
Friday Night Skate – Every second Friday during the summer 600-1.500 rollerskaters join for taking over some of the streets of Copenhagen.
We get vitamin D from when the sun hits the skin and very little from food. More and more research shows that lack of vitamin D can play a major part in different infectious diseases, winter/ spring depression, cancer, heart disease, autism, general pain, obesity etc… Read more on this quick lesson about vitamin D (in Swedish).
I am eating this:
As result of the Belly-fat project, I have lost approx. 13 kg, and most important, approx. 10 cm waist line. The “side effects” has been more energy, no sugar craving/chock (especially in the afternoon that I suffered from before), less inflammations like cold, allergy and skin issues, no stomach problems etc. I am going continue this journey…