Inspired by the recipe “The fisherman’s chive cod with bacon”…
600 gr cod sirloin (the back of the cod)
1 pack of bacon
3 shallots onion, finally chopped. Alternative: use leeks and/or red onion
1 pinch of black peppar
2 dl cream
2 dl creme fraiche. Alternative: use a cream cheese with or without seafoodtbs
1 dl grated cheese, e.g. “västerbottenost”
1 tbs dijon mustard
1 dl finely chopped chives
2 pinch black pepper
1 tsp salt
Alternative: add some white wine and lobster stock if you like
How to:
Turn the oven to 225°C. Place the fish in a greased oven proof dish. Add little salt and pepper.
Fry bacon and onion. Mix cream fraiche/cheese, cream, lobster stock, mustard, chives. Note! Be careful with the salt. Taste. Spread the mix over the fish. Cover with grated cheese. Bake in the oven for about 20-25 min. Serve with a salad, mushed cauliflower and lemon wedge.
When standing on the scale October 6 I thought it was showing the wrong number, 77,2 kg!!. I had to step of and try again.
The last time I was on the scale was about two month before it stopped at 81 kg and I was very happy, I reached my goal that was around 82 kg.
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
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:
LCHF
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
Exercise
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.
Vitamin D
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…
Sätt ugnen på 200° C. Blanda alla torra ingredienser. Rör i ägg, creme fraiche och smör. Klicka ut smeten till bullar/frallor på en plåt med bakplåtspapper, strö eventuellt över vallmofrön. Grädda i mitten av ugnen i ca 15-20 minuter tills LCHF-frallorna har fått en fin gyllenbrun färg.
Vallmofrön (eller exempelvis solrosfrön, pumpafrön, sesam, riven ost etc)
Gör så här: Vispa samman ägg, ”halvsmält” (så det lätt går att blanda ihop) smör, yoghurt, salt och bakpulver. Häll i och blanda samman med resten av ingredienserna. Låt stå i cirka 5-10 minuter så att fiberhusk och pofiber hinner absorbera vätskan så att smeten/degen blir fast. Rulla till 6 stycken bollar. Lägg dem på ugnsplåten, strössla över vallmofrön. Grädda i 175 grader i cirka 15-20 minuter eller tills de fått fin färg.
LCHF diet: During the first two months I have managed to stay away from pasta and rice. Regarding potatoes, I have sinned two times and little bit pommes (with a MAX burger – schhh don’t tell any one). Friday mornings, 2-3 slices white bread due to the common dept. breakfast meeting. Apart from that, only low carb bread.
I’ve been drinking beer ONLY at a couple of occasions (for me, that’s an achievement :-P). Friday and/or Saturday it’s been some red wine… Apart from these major cheats, there have been some minor. Even so, I’ve been relatively good, if I may say so.
Supplement of Vitamin D and Omega 3: Check
Exercise: Been running at least twice a week and fitness once a week (Work out program). This is increasing with roller skates when the season starts.
Status: The first couple of weeks I was tired, especially when driving to and from work – not so good… That has passed. The afternoon fatigue (sugar hunger) I sometimes experienced before this diet is decreased and often not present.
When running, I noticed some lack of energy compared with before. Could also be bad shape in general 🙄
Overall, it’s feels ok.
The thing that puzzle me the most though, is that the scale doesn’t move at all. I lost 1 kg in the beginning and now it’s stuck at the same spot. It’s not the main thing but I find it strange after reading quite a few articles and blogs about the LCHF diet how fast and much some people loose weight (and others don’t).
If you experienced that there is no weight loss, here are some reasons why. You are welcome to let me know if you have other suggestions:
You have tried “Starvation diets / yo-yo diets”
You are too stressed – not enough sleep
You eat or drink things that prevent weight loss
You don’t eat enough
You don’t eat enough fat or protein
You eat too much dairy products
You eat too much nuts, fruit or veggies with much carb
Avocado & egg jumble Avocado Spring onion Boiled egg Philadelphia cheese Gorgonzola cheese Mayo Herb salt, salt and pepper (chili powder)
Mix cheese, mayo, onion and spices. Chop avocado and egg and add it to dressing.
Low carb gratain 500 g white radish, peeled and sliced into 5 mm thick slices (alt. beet root, little bit more carb) 1 pinch of salt 2 l water 2 yellow onions, peeled, sliced 3-5 cloves of garlic, pressed (number depending on size) 3 cup sour cream (34%) 200 g Philadelphia cheese 4 cups whipping cream (40%) 1 pinch ground black pepper 3 cups cheddar cheese, grated (or other flavorful hard cheese)
Preheat oven to 100 degrees (or 175-200 for shorter time). Boil water with salt and cook radish for 5 minutes (or until soft). Drain. Mix sour cream, Philadelphia cheese, cream and garlic, add black pepper. Layer radish, onion and sauce in a baking dish.
Bake gratain in 1 to 1.5 hours. (if radish is boiled, soft less time in oven) When it starts to get color and feel soft, add the grated cheese. Bake in the oven a few minutes, until the cheese is golden color and texture.
Swede/Turnip frites Peel and cut the turnip into 0.5 cm thick rods (so they look like french fries). Boil the turnip sticks in salted water for 5-6 minutes. Put the rods on a towel so that the water runs off. Fry the turnip in any kind of oil until they got nice golden brown color. Let the fried drain on a plate with paper towels so that excess oil is sucked up. Serve as accessory to meat, chicken or fish. Or to dip in i.e. Aioli…
This year it’s time to really deal with the belly and the project involves…
LCHF diet (Low Carb High Fat)
Supplement of Vitamin D and Omega 3 (fish oil)
Exercise
LCHF Diet
Basic tip: Maximum 5 grams of carbohydrate (excluding fibre) per 100 grams of food.
Eat all you like
Meat: Any type, including beef, pork, game meat, chicken, etc. Feel free to eat the fat on the meat as well as the skin on the chicken. If possible try to choose organic or grass fed meat.
Fish and Shellfish: All kinds: Fatty fish such as salmon, mackerel or herring are great. Avoid breading.
Eggs: All kinds: Boiled, fried, omelettes, etc. Preferably choose organic eggs.
Natural Fat, High-Fat Sauces: Using butter and cream when you cook can make your food taste better and make you feel more satiated. Try a Béarnaise or Hollandaise sauce, check the ingredients or make it yourself. Coconut oil and olive oil are also good options.
Vegetables that Grow Above Ground: All kinds of cabbage, such as cauliflower, broccoli, cabbage and Brussels sprouts. Asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes etc.
Dairy products: Always select full-fat options like real butter, cream (40% fat), sour cream, Greek/Turkish yoghurt and high-fat cheeses. Be careful with regular milk and skim milk as they contain a lot of milk sugar. Avoid flavoured sugary and low-fat products.
Nuts: Good to eat instead of candy in front of the television (preferably in moderation).
Berries: Okay in moderation, if you are not a super strict or sensitive. Good with whipped cream.
Drink most days
Water
Coffee: Try it with full-fat cream
Tea
Once in a while (You decide when the time is right. Your weight loss may slow down a bit.)
Alcohol: Dry wine (regular red or dry white whine), whisky, brandy, vodka and cocktails without sugar.
Dark chocolate: Above 70 % cocoa, preferably just a bit.
Starch: Bread, pasta, rice, potatoes, French fries, potato chips, porridge, muesli and so on. “Wholegrain products” are just less bad. Moderate amounts of root vegetables may be OK (unless you’re eating extremely low carb).
Margarine: Industrially imitated butter with unnaturally high content of omega-6 fat. Has no health benefits, tastes bad. Statistically linked to asthma, allergies and other inflammatory diseases.
Beer: Liquid bread. Full of rapidly absorbed carbs, unfortunately.
Fruit: Very sweet, lots of sugar. Eat once in a while. Treat fruit as a natural form of candy.
Breakfast suggestions
Eggs and bacon
Omelet
Leftovers from last night’s dinner
Coffee with cream
A can of mackerel and boiled eggs
Boiled egg with mayonnaise or butter
Avocado, salmon and crème fraiche
Sandwich on
A piece of very thin hard bread with lots of butter, cheese, ham, etc.
Cheese with butter on it
Boiled eggs mashed with butter, chopped chives, salt and pepper
A piece of brie cheese and some ham or salami
High-fat yoghurt with nuts and seeds (and maybe berries)
Lunch and dinner
Meat, fish or chicken dishes with vegetables and a rich full-fat sauce. There are many alternatives to potatoes, such as mashed cauliflower.
Stews, soups or casseroles with low-carb ingredients.
You can use most recipes in cookbooks if you avoid the carbohydrate-rich ingredients. It’s often a good idea to add fat (e.g. butter, cream) to the recipe.
Drink water with your meal or (occasionally) a glass of wine.
Snacks When you eat a low-carb diet with more fat and a bit more protein you will probably not need to eat as often. Don’t be surprised if you no longer need to a snack. Many people do well on two or three meals per day. If you need a snack:
Rolled-up cheese or ham with a vegetable (some people even spread butter on cheese)
