Tag Archives: healthy

Vegetable and Tofu wok (Vegetarian)

This is an easy dinner with lots of vegetables. I love making wok, ’cause you can basically just throw in whatever you have in the fridge. The only thing that took up time here was cooking the rice (but while that was cooking I just cut up all the veggies as well as I did some laundry 😉 ) Anyway, if you don’t have time to wait for the rice and you’re a fan of noodles, just replace the rice with some wholewheat noodles, they cook much faster.

healthy vegetable and tofu wok

What you need:
(serves 4)

1 cup brown rice 
200 g tofu (I just used half a packet)
1/2 onion
2-3 cloves of garlic, minced
3 small carrots (or two normal sized)
2 zucchini/squash
1/2 a broccoli
3-4 mushrooms

3-4 stams of chard (kale or spinach works great too)
1 tsp coconut oil
about 4 tbs of soy sauce
(salt and) pepper to taste
a dash of water

What you do:

1. Cook the rice according to the instructions.
2. Cut up the vegetables.
3. In a wok pan/frying pan, add the coconut oil and then the garlic and onion. Let it get golden, and then put in the mushrooms.
4. Add the remaining vegetables and cook for a few minutes. The vegetables should still be crispy when it’s done, so be careful not to overcook.
5. Add soy sauce, pepper, salt (soy sauce is usually salty, so be careful with extra salt). If the mixture is dry, you can put in a little dash of water.
6. Serve with the rice on the side or mix it in the wok.

healthy vegetable and tofu wok

Avocado and Spinach Pancakes

This was our lunch today. Very healthy and delicious pancakes! They can be used as sweet or savory pancakes, just adjust your toppings thereafter.

healthy avocado and spinach pancakes

What you need:
Serves 2 (about 5-6 pancakes).

3.5 oz/100g spinach (I used fresh)
1 Avocado
2 eggs
3/4 cup almond milk (other milk works great too)
1/2 cup whole wheat flour
1 tsp baking powder
1/2 tsp salt
1/2 tsp pepper
coconut oil for frying

What you do:
1. Put the spinach in a blender and blend until its liquid form.
2. Mash the avocado with a fork and lightly beat the eggs.
3. Combine the spinach, avocado, eggs, milk, flour, baking powder, salt and pepper in a bowl and stir until you have a smooth mix.
4. Add some coconut oil on the frying pan and cook each side of the pancakes for a few minutes, or until its cooked through.

Note:
If you find the mixture too thick/thin, adjust by adding some more milk or flour until you have the consistency you want.

Serving tips:
The savory pancakes taste delicious with some tomato, cucumber and feta cheese. Smoked salmon is also great if you like that.
If you prefer the pancakes sweet, some maple syrup and fruit/berries taste good!

healthy avocado and spinach pancakes

Spinach is rich in vitamin A, which is great for our skin and eyes. It also provides us with iron, fibre, calcium, manganese, etc. In other words, spinach is great for our health!

Avocado has lots of healthy fats, amino acids, fiber and antioxidants. This is for example great for our skin and hair.

Healthy Quinoa cookies with banana and mango

This recipe makes about 18 + cookies
I felt like making some healthy cookies to have as a snack. These cookies worked out great and are easy to make.

healthy quinoa cookies

What you need:

*¾ cup quinoa, *1 ½ cup of water

*1 teaspoon cinnamon, *½ cup whole wheat flour, *½ almond flour, *½ cup ground flax seeds, *½ cup pure maple syrup, *2 teaspoons pure vanilla extract, *2 tablespoons of coconut oil (melt on low heat), *1 egg, *½ cup of walnuts, *2 bananas (1 to be used as topping), *½ mango

1. Rinse off the quinoa and cook it together with the water for about 15 min on low heat.

2. Once it’s done, let it cool off for about 5-10 min.

3. Preheat the oven to 350 ˚F (175 ˚C). Add the dry ingredients: cinnamon, flour and flax seeds in a bowl.

4. Add the quinoa and mix it together with a wooden spoon or a spatula. In a separate bowl, add the wet ingredients: vanilla, maple syrup, egg and coconut oil. Mix the wet ingredients together.

healthy quinoa cookies

5. Add the wet ingredients to the bowl with the dry ingredients and the quinoa.

6. Chop one of the bananas into small pieces, chop the walnuts and cut the mango into smaller pieces. Add it to the dough.

7. Mix it gently together, using a wooden spoon or a spatula.

8.  Line a baking tray with baking/parchment paper and make cookies the size of a topped tablespoon. Use your hands to make them round and then gently push them down a little, to make them flatter. Take the other banana and cut it into thin slices and put one slice on top of each cookie.

healthy quinoa cookies

Cook for about 17 – 20 min on 350 ˚F or 175 ˚C. When they’re done, take them out and cool on a cooling rack.

Note:

The cookies taste great without the egg as well. If you want the cookies to be gluten free, simply switch the flour with gluten free flour. Quinoa is naturally gluten free. You can also leave out the mango if you don’t like it 🙂

Baked dish with minced beef, beans, vegetables and cheese

I got inspired from instagram and came up with this dish. It tastes very good and is easy to make.

healthy minced meat dish

What you need: (about 4 portions)

3/4 pound (about 340 grams) of extra lean ground beef
5.3 oz/150 grams (or half a can) of red kidney beans or black beans
1/2 onion, chopped
2 cloves of garlic, minced
1 can of diced tomatoes
1 red chilli, finely chopped

1/2 a broccoli
1/2 red bell pepper/capsicum

2 sweet potatoes
2 carrots
2 cloves of garlic
1 tbs coconut oil
a dash of milk
salt and pepper

a few handfuls of shredded mozzarella cheese as a topping

What you do:

1. Preheat the oven to 350 ˚F / 175 ˚C. Cook the meat, then add onion and garlic and let it get golden. Then pour in the can of diced tomatoes, let it simmer for a few minutes and add the beans, chilli, salt and pepper. Lightly grease a heat proof dish with coconut oil and add the meat and bean mixture.

2. Chop up broccoli and bell pepper/capsicum. Put it on top of the meat. Add a little bit of salt and pepper on top.

3. Chop the sweet potatoes and carrots into small pieces and cook until soft. Remove from heat and strain it. Add coconut oil, milk, garlic and salt and pepper to taste. Mash it or put it in a blender if you want more of a pure consistency. Layer it on top of the broccoli.

4. Cover with cheese and cook for 30-45 minutes (until cheese is melted and golden).

Note:
This dish can be made vegetarian as well; just replace the meat with extra beans and use almond milk in stead of cow’s milk. Enjoy 🙂

Healthy Banana Bread (vegan)

This banana bread is super moist and delicious. It’s egg and dairy free and nutritious.

healthy banana bread

What you need:

3/4 cup whole wheat flour
1/2 cup rolled oats
3/4 cup almond flour
1 tsp pure vanilla
1 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp cardamom
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 cup mashed bananas (about 4 bananas)
2 tbs chia seeds (used as a substitute for egg)
2 tbs coconut oil (melted)
1/3 cup maple syrup (or brown sugar, other sweetener or honey)
1/2 cup almond milk (or other milk if preferred)

1. Preheat oven to 350 ˚F or 175 ˚C. Grease a nonstick bread pan with coconut oil or other oil.
2. Let the chia seeds sit in the milk for a little (about 10 min) to make the egg substitute. Mix the dry and wet ingredients in two separate bowls. Then add them together util it’s just mixed.
3. Pour it into the bread pan and let it bake for about 50 min – 60 min. (Check after 50 min).
4. Let it cool on a cooling rack and wrap it tightly with foil to keep it nice and moist.

Tastes really good toasted with some butter/almond butter, by itself, or for breakfast together with some greek yoghurt and berries 🙂

healthy banana bread

Morning Fuel

Breakfast is the most important meal of the day and should not be skipped. Fine with me, I love breakfast 😉 Make a good start to the day by having a nutritious and healthy breakfast!

healthy breakfast

I made this with layers of greek yoghurt, pumpkin seeds, ground flax seeds, chia seeds (soaked in coconut milk), cereal, fruit, berries and a dash of honey. It taste so good and will get you going in the morning 🙂

Movie Night

tatziki and hummus dip

It’s always nice to have something to snack on while watching a movie and many people may go through a big bag of potato chips. Why not make your movie night or tv-time a little healthier? 😉 I made it into a light dinner with cut vegetables, dips, crackers and cheese. Very yummy and you don’t have that guilt feeling afterwards 😉

homemade tzatziki dip

To make the Tzatziki Dip you need:
1 cucumber
1.5 cups greek yoghurt
1-2 cloves of garlic
1/2 lemon
1 tablespoon fresh dill (optional)
salt and pepper to taste
About 2 tablespoons olive oil

What you do:
1. Peel the cucumber and take out the seeds in the middle. Grate the cucumber and squeeze out the liquid. (Tips: Add the remaining liquid from the cucumber to a jug of water together with some lemon and mint to make a refreshing drink).
2. Mince the garlic and finely chop the dill (if you are using dill. I prefer my tzatziki without it).
3. Squeeze the lemon and mix everything together in a bowl. Add salt and pepper and refrigerate until it is ready to serve.

Gather your favourite veggies and serve together with dip 🙂 I used carrots, celery, broccoli, cherry tomatoes, cucumber, bell-pepper (capsicum) and radish.

homemade hummus

Hummus:
1 can of chickpeas or garbanzo beans, drained and rinsed
3 tablespoons of tahini
1 lemon
3 tablespoons olive oil
1 large garlic clove, minced
3-4 tablespoons of water
salt and pepper to taste (about 1/2 teaspoon of each)
ground paprika, some roasted pine nuts(optional) and a drizzle of olive oil for serving

What you do:
1. Add the Tahini and the juice of a lemon in a food processor and run it for a minute (this makes it creamier).
2. Put in the garlic, salt and pepper, olive oil, water and the chickpeas in the food processor. Run for about another minute and scrape the sides of the food processor and run again to smooth hummus.
3. Serve the hummus with some more olive oil on top (about 1 tablespoon) , a dash of paprika and sprinkle over some pine nuts.

Note:
I used a power blender instead of a food processor (because I don’t have a food processor). It worked just fine, but a food processor will make it even smoother and creamier.

You can buy Tahini in most speciality food shops, it’s usually located next to peanut butter, almond butter etc. Tahini is a paste made out of ground sesame seeds and you can easily make it yourself out of sesame seeds and olive oil.

tatziki and hummus dip

tatziki and hummus dip

Salmon dinner

healthy salmon dinner

This was yesterday’s dinner, VERY tasty and nutritious 🙂 I just used what we had in the fridge of vegetables to make a mash, so you can easily replace ingredients if there’s something you like better. It’s really easy to make, it just require a little bit of multitasking in order to get the dishes ready at the same time 🙂

This is what you need:

Black Lentils:
1/4 cup of black lentils
1 cup of water

1. Bring water to boil and then let the lentils simmer until they’re done. About 22 min.
2. Add a pinch of salt and pepper.
Start preparing the other dishes while it’s cooking.

Baked Salmon:
2 salmon filets
1/2 lemon
2 tablespoons of coconut oil
Parsley
Salt and pepper

1. Preheat the oven to 450 ˚F (or 230 ˚C).
2. Add the salmon fillets to a non-stick, heat proof dish (or lightly grease a dish with coconut oil so the fish doesn’t stick).
3. Remove the lemon seeds and squeeze the juice over the fish. Add one tablespoon of coconut oil on each filet. Add salt and pepper and drizzle over chopped parsley.
4. Bake until the salmon is cooked through , about 12-15 min. While the salmon is cooking, start preparing the vegetable mash.

Vegetable mash/purè:
1 sweet potato
1 potato
1-2 spring onion
1/4 of a cauliflower
2 cloves of garlic
1 teaspoon coconut oil
dash of milk
salt and pepper to taste

1. Boil water in a medium casserole (about 2 cups of water)
2. Chop all the vegetables up in smaller pieces so it cooks faster. Add them to the boiling water.
3. Let it cook for about 7 min or until the vegetables have gone soft.
4. Pour out the water and put the vegetables in a blender.
5. Add a dash of milk, coconut oil and salt and pepper. Blend on low speed for about 30 seconds.

Steamed Kale: (Broccoli or Asparagus works great too)!
Bring water to boil and add kale (as much as you want really)
Steam for about 1 minute and drain.

Plate everything up and Enjoy 🙂

salmon and mash

Strawberry & Mint Smoothie

strawberry mint smoothie

I love this refreshing smoothie 🙂 It’s done in a few minutes and it’s a good and healthy snack alternative. If you want it without any dairy products, simply leave out the greek yoghurt.

This is what I used: (makes one smoothie)

1 tablespoon chia seeds
1 cup coconut milk (or almond milk)
4-5 strawberries (can also be frozen berries)
1/2 banana
1/4 of a pomegranate
1-2 tablespoons of Greek yoghurt (depending on how thick you want it)
Fresh mint (About 10-12 leaves)

Blend everything in a blender and voilà!

Note:
If you want it to be ice cold, just add some ice cubes/frozen berries and blend it with everything else 🙂

 

Healthy, homemade garlic bread

We love garlic bread, so I tried to make some healthy ones. And they turned out pretty amazing 😉 I made a few extra to throw in the freezer, so if you don’t want as many, just half the recipe.  It goes great with your soup or salad!

This recipe makes 4 baguettes.

Here’s what you need:

For the dough:
* 1 package dry yeast, * 1 tablespoon sugar, * 3 tablespoons olive oil or coconut oil, * ¼ cup chia seeds, * ¼ cup pumpkin seeds, * ¼ cup flax seeds, * 3 cups water, * 1 teaspoon salt, * about 6 cups of whole wheat flour


Garlic Butter (Per baguette) :
* 2 cloves of garlic, * 1- 2 tablespoons of oil (coconut oil, olive oil or butter), * some fresh parsley

  1. Add yeast, sugar, olive or coconut oil, chia seeds, pumpkin seeds, flax seeds and lukewarm water in a big baking bowl. Let it rest for 15 minutes.
  2. Add salt and flour. About a cup of flour at a time. Mix it in with a wooden spoon or use your hands.
  3. Kneed the dough with your hands. If the dough is too sticky, add some more flour. Make a round “ball” of the dough.
  4. Cover the baking bowl with a kitchen towel and let it rest for an hour or until it has doubled.healthy homemade garlic bread
  5. Divide the dough up in 4 pieces.
  6. Drizzle some flour on the kitchen counter to help prevent the dough from sticking when you roll it out. Line a baking tray with baking/parchment paper. Roll the dough out to 4 baguettes. Let the baguettes rest for 30 min. Preheat the oven to 400 ˚F or 205 ˚C.
  7. Bake for 20 min. Take them out and cut in half, the long way.
  8. Make the garlic butter by mincing the garlic and add it together with the coconut oil (or whichever oil you are using). Simmer on low heat. Make sure to constantly stir so the garlic doesn’t burn.
    healthy homemade garlic bread
  9. Spread the garlic mixture on the baguettes.
  10. Add some finely chopped parsley on top of the baguettes.
  11. Put the baguettes back in the oven for another 5 min.
    healthy homemade garlic bread
    Enjoy your garlic bread with a good conscience 😉Note:
    I made one of them using coconut oil and on the other I used olive oil. I also drizzled a tiny bit of salt over the garlic butter. They both taste really good. I froze 2 of the baguettes and didn’t bother with the garlic butter. I will add the garlic butter to them right before serving 🙂

Blended vegetable soup with lentils

This soup taste amazing and is easy to make. This recipe makes 4-5 portions.

What you need:
* ½ cup lentils, * 2 cups of water

* 2 large carrots, * 1-2 spring onions, * 2 large celery sticks, * ¼ of a broccoli, * ¼ of a cauliflower, * 2 cloves of garlic, * salt and pepper to taste

Topping PER PORTION:
* 1 tablespoon of Greek yoghurt and * ½ tablespoon of feta cheese.

*Decorate with fresh herbs (I used basil leaves).

This is what you do:

  1. Start by cooking the Lentils. Let them boil first and then turn the heat down to medium low and let them simmer for 20 minutes.
  2. Chop the vegetables. Don’t worry about chopping the garlic, as it is going in the blender.
  3. Fill a pot with water (about half full of water) and bring it to boil. When it’s boiling, add the cauliflower and garlic and let it cook for 2 minutes.
  4. Add all the other vegetables and cook for another 3 minutes.lentils and vegetable soup
  5. Carefully, pour the soup into a blender. Add the lentils as well. If you don’t have enough room in the blender, do a little at a time. Add salt and pepper. Hold the lid of the blender down while blending. Start with a low speed.
  6. Make the topping by adding one tablespoon of greek yoghurt and half a table spoon of feta cheese in a little bowl, and mix it together with a spoon. (This topping is per portion).
  7. Pour the soup into soup bowls and lay the topping on top and add a little bit of herbs.lentils and vegetable soup

I served the soup with homemade garlic bread and it was really good together 🙂

Healthy veggie soup with wild salmon and coconut milk

I’ve been eating a ton of soup this winter. It’s so good, simple, warming and healthy. Yesterday we had a fish soup, with salmon, homemade coconut milk and veggies, it was REALLY good. This recipe is good for 4 portions.

What you need:

*2 salmon fillets (about 150g each or 6.3 oz each), *2 small sweet potatoes, *½ onion, *2 carrots, *½ cup broccoli,  *½ cup cauliflower, *about 8 brussel sprouts, *a handful of snow peas, *3 cups coconut milk, * ½ lime, *1 tablespoon coconut oil, *salt and pepper to taste

healthy soup steps

Step 1:
Gather all the ingredients.
Step 2:
Peel the carrots and potatoes and cut all the vegetables into desired sizes.
Step 3:
Take the skin of the salmon and chop into bite size cubes.
Step 4:
Bring water to boil and add the sweet potatoes.

healthy soup steps

Step 5:
Add the brussel sprouts about 3 minutes after the sweet potatoes. Let it cook for 2 minutes.
Step 6:
Pour out most of the water in the pot and add the coconut milk. Bring it to boil.
Step 7:
Add one tablespoon of coconut oil in the pot.
Step 8:
Add the onion into the soup.

healthy soup steps

Step 9:
Add the salmon and let it cook for another minute.
Step 10:
Add the remaining vegetables.
Step 11:
Squeeze the lime in the soup and add salt and pepper to taste. Let the soup cook for about 3 minutes after you put in all the vegetables. The veggies should be crispy and not overcooked when the soup is done. That way you preserve most of the nutrients in the food.

Enjoy with toasted whole wheat bread or by itself 🙂

 

Note:
You can use another type of fish if you don’t like salmon. The soup is also great without fish. Add some chilli in the end of the cooking if you want a little kick to it!

Simple homemade coconut milk

I love coconut and anything made out of coconut. It has many health benefits and you can use it so many different ways. I use coconut milk in cereal, smoothies, soups, stir fry, coconut bars etc. Coconut milk is really easy to make, you can make it with fresh coconut as well as dried, shredded coconut.

Usually, the canned coconut milk you buy in the supermarkets has lots of preservatives and additives to it. Therefore I prefer to make my own.

All you need is:
*2 cups of shredded coconut and *4.5 cups of filtered water
homemade coconut milk

Add the coconut and filtered water in a blender. Blend for 1-2 minutes. Separate the milk from the coconut mass using either a strainer, a thin kitchen towel or a *nut bag. Pour the coconut milk into a sealed glass container and refrigerate for 3-4 days max.

coconut milk

*I ordered a nut bag from amazon, which should make the process faster. Also, if you’re using shredded coconut, make sure that it’s unsweetened and nothing added to it. I’m using this coconut from Edward & Sons.

Healthy Homemade bagels

I’ve never really had bagels before, but when we were in Florida with Justin’s family we had lots of them 🙂  They were so good that I decided to try to make my own. Big success 😉

It’s not very hard to make, only a bit of waiting for the dough to rest and rise. This recipe makes 8 bagels.

Here’s what I used:

*1 package of dry yeast, *1 tablespoon brown sugar, *2 cups of lukewarm water, *3 tablespoons extra virgin olive oil, *3 tablespoons chia seeds, *6 tablespoons pumpkin seeds, *1/4 cup flaxseeds, *1 teaspoon salt, *1 cup oat flour, *about 2 cups of whole wheat flour (you might have to use more or less flour, depending on your dough).

*1 large pot with water, *1 tablespoon brown sugar, *1 teaspoon baking soda

healthy bagels stepshealthy bagels steps

Step 1
Collect all the ingredients above.

Step 2
Add yeast, brown sugar, olive oil, water and seeds in a big baking bowl. Blend it together with a wooden spoon or use your hands. Let it rest for 15 min.

Step 3
Add salt, oat flour and whole meal flour about a cup at the time. Make sure the dough isn’t too sticky, but do not put too much flour either. It still needs to be elastic. Kneed the dough for about 5 min and make a big ball. Drizzle some olive oil on top and drizzle a little bit of flour on top and cover with a clean hand towel. Let the dough rest for about 1 hour or until it has doubled in size. To speed up the process, you can place the bowl with the dough in the sink with warm water.

Step 4
Divide the dough up in 8 equal pieces and shape them into round balls with your hands. Let them rest for 2 min.

Step 5
Make a hole in the middle and stretch it about 2 inches wide. Let them rest for another 15-20 min.

Step 6
While the bagels are resting, preheat the oven to 450˚F (230˚C) and boil the water in the pot together with 1 tablespoon of brown sugar.

Step 7
When the water is boiling and the bagels have finished resting, drop 1 teaspoon of baking soda in the water.

Step 8
Add the bagels in the boiling water, 2 or more at a time depending how big your pot is. Boil each side for 30 seconds. Then take it out and place it on a baking tray lined with baking paper. As soon as you put the bagels in the oven, turn the temperature down to 425˚F (215˚C). Bake for 17 min and turn them upside down and bake for another minute. Take them out and let them cool on a cooling rack.

healthy bagels steps

If you wish to freeze some of the bagels, you should do so right after they have cooled down in order to preserve their freshness.

smoked salmon, mango and veggie salad

Today I made a really easy and healthy salad for lunch. I basically just used whatever I could find in the house 🙂 It tasted really good! If I would have had capers I would have put in a table spoon or two as well, but it works great without too. This salad serves 4.

What you need:
salad with smoked salmon

100 grams (3.5 oz) smoked salmon, cut in smaller pieces
3 cups of green leaves, such as spinach, kale, romaine lettuce (I mixed 3 different types).
10 cherry tomatoes, cut in half
1/4 red onion, in thin slices
1/2 cup snow peas, trimmed and cut in half
1 carrot, peeled and cut in thin slices
1 ripe avocado, cut in bites
A handful Alpha alpha  sprouts
1/2 Mango (can be replaced with apple or pear)
1/2 cup broccoli, lightly steamed
1/2 cup cauliflower, lightly steamed
1/2 cup brussel sprouts, steamed
1 handful of nuts and/or seeds (I used walnuts and pumpkin seeds)
1/2 Lime
olive oil plus salt and pepper

1. Steam the brussels sprouts for about 4-5 min and let them cool
2.Steam the broccoli and cauliflower for 2 min and let it cool
3.Add all the ingredients in a large bowl
4.Drizzel over olive oil, about 2 tablespoons
5.Squeeze half a lime over and add salt and pepper to taste.

Note: You can serve this salad with toasted whole wheat bread or whole wheat pita bread. Also, experiment with other ingredients if you don’t have what I used.

Bon appétit 🙂
salad with smoked salmon

chocolate Peanut butter cookies

I love these cookies made of chickpeas (garbanzo beans)! They taste great and are really easy to make.  No flour or eggs needed! This recipe makes about 14 cookies.

You will need:

1 1/4 cups of canned chickpeas or garbanzo beans, rinse well and pat dry with a paper towel.
2 teaspoons vanilla extract
1/2 cup and 2 tablespoons natural 
peanut butter
1/4 cup honey or maple syrup
1 teaspoon baking powder
a pinch of salt if your peanut butter doesn’t have salt in it
1/2 cup or 80 grams of dark chocolate

*Preheat the oven to 350˚F or 175˚C
*Blend all the ingredients except the chocolate until smooth in a food processor, mixer or blender.
*Stir in chocolate chunks.
*Line a baking tray with baking paper/parchment paper and make about 14 cookie balls.
*Bake for about 10-12 min.

healthy cookies

Note: Make sure you use a natural peanut butter (made of peanuts and salt only) such as Whole foods 365 creamy peanut butter or Arrowhead mills, organic peanut butter. Check the ingredients before you buy it. Almond butter also works in this recipe!