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Living the good life, the healthy way

Roast vegetable soup, oh yum!

Published 2012-11-26 20:36:27 i Dinners, GI recipes, Lunches, Vegetarian,

Cooked the most delicious soup for dinner tonight! Had some root vegetables lying around in the fridge, and I thought it would be a good idea to use them up before groceryshopping tomorrow! :-)
 
Roast vegetable soup for about three:
  • ½ sweet potato
  • ½ small butternut squash
  • 1 parsnip
  • 1 carrot
  • ½ white onion
  • 3 cloves of garlic
Shop all vegetables and put them in an ovensafe tray. Pour 1 tbsp olive oil over it and toss around with salt, pepper, rosemary and parsley. Roast in oven at 225 degrees C for about 40 minutes. Take out of oven, boil about 6-7 dl water with one vegetable cube stock. Take pan off the heat, add vegetables and mix into a smooth soup with a rod mixer. Serve with bread/crackers and cheese. I really, really recommend this!
 
Världens godaste grönsakssoppa. Rosta rosmarin- och persiljekryddad sötpotatis, butternut pumpa, palsternacka, morot, lök och vitlök i ugnen (225 grader) i ca 40 minuter. Koka upp 6-7 dl grönsaksbuljong. Lägg ner grönsakerna i buljongen och mixa med en stavmixer tills soppan blir slät. Smaka av med salt och peppar.
 

Bolognese with macaroni and zucchini "pasta"

Published 2012-11-21 21:11:00 i Dinners, GI recipes, Living life, Meat,

 
Busy days at the moment.  I don't even have time for exercising *cry*. Was away all day for some information on the new application system for all kids moving from compulsory school to college. Came home, cooked this dinner and then did some work on the dissertation for a couple of hours. Now I'm browsing Tumblr.com and dreaming about peanutbutter. Duh
 
Anyway, made a nice filling dinner tonight. Bolognese sauce with macaroni, zucchini and lettuce.
 
For the sauce I used:
  • minced meat
  • chopped tomatoes
  • tomato puree
  • white onion
  • carrot
  • garlic
  • balsamic vinegar
  • sweetcorn
  • stock
  • salt, pepper, basil, oregano
Fry the meat, onion and carrots in some olive oil. Add tomatoes, tomato puree, seasoning and a dash of vinegar. Also add some water. Put the lid on and let it take care of itself for about 20-30 minutes, add water when/if needed. Meanwhile you can prepare the pasta. I also used zucchini as a replacement for most of the pasta. Just take a cheese slicer and slice the zucchini into think slices. Then take the knife and cut the slices into "spaghetti". A different and fun way to use vegetables in food :-) Serve with lettuce.
 
Mycket att göra nu. Massor av jobb, plugg och äter för mycket för tillfället, duh. Gjorde iaf en god middag på köttfärssås med zucchinipasta och makaroner. Skiva zucchinin med en osthyvel och skär sedan skivorna längs med så att de blir som spaghetti. Lite kul och annorlunda sätt att äta grönsaken på :-)

Dinner a few nights ago

Published 2012-11-14 21:10:11 i Dinners, GI recipes, Living life, Lunches,

A few nights ago we had vegetable hash and fried eggs for dinner. Just dice up some vegetables of your preference, fry with some salt and pepper in oil and serve with fried eggs. I like adding a little meat to it too, for example some leftover sausage or meatballs. It's really nice. This time we had onion, zucchini, sweet potato, peppers and aubergine, and a little ham.
 
Relaxing at the moment, reading blogs and dreaming about my breakfast tomorrow, hmmm...what should I have? :-D

Chicken for dinner

Published 2012-11-12 20:39:21 i Chicken, Dinners, GI recipes,

Vert tasty dinner tonight (even though I put a tad too much salt in it, oops!)!
 
Chicken in tomato sauce with white beans for two:
  • 2 chicken breasts
  • ½ white onion
  • 3 cloves of garlic
  • 1 chicken stock cube
  • 1 can chopped tomatoes
  • 1 can large white beans
  • 1 bay leaf
  • 1 tsp lemon juice
  • some chopped parsley

Dice the chicken and fry in some olive oil, until they have some colour. Take them off the pan and put in chopped onion and garlic. Fry until soft and add chopped tomatoes, seasoning and chicken. Let it simmer under the lid for about 20-25 minutes. Add the beans and let it simmer for another 5 minutes. Taste it off with salt and pepper. Serve with some salad. 1 portion is about 375 calories.

 

Apple meatballs

Published 2012-11-11 20:29:37 i Dinners, GI recipes, Meat,

One of my favourite dishes to make with minced meat is meatballs (biffar in swedish). There are so many various ways to make them, but my speciality is the apple version. And let me tell you: my boyrfirend LOVES them (and so do I ;-))
I actually don't know exactly how much minced meat I used this time, but it made 6 meatballs. Two are big enough for one portion, but we love them so much so we split a third one too ;)
 
Meatballs for three:
  • approximately 400 grams minced meat (I used 50/50 pork and beef)
  • 1 white onion
  • 1 apple
  • 1 egg
  • 1 tspn cooking cream
  • salt and pepper

Chop the onion finely and grate the apple. Mix all ingerdients with the minced meat. Shape into balls twice the size of a golf ball and fry until cooked all the way through, approximately 6-7 minutes on each side at medium heat.

I served it with roasted sweet potato, boiled broccoli and green beans, mixed lettuce and some creme fraiche and lingonberry sauce. Cranberry sauce would work just as nicely.

Chunky vegetable curry

Published 2012-11-11 14:53:00 i Dinners, GI recipes, Lunches, Vegetarian,

For lunch I made this chunk, vegetarian curry and served it with green leaves and crackers and cheese.
 
For approximately 2-4 people (depending on if you choose to serve it by itself or with a side):
  • ½ butternut squash
  • 1 big carrot
  • 1 tin of chickpeas
  • 1 white onion
  • 1 apple
  • yellow curry, cumin, salt, pepper, vegetable stock
  • 1 chilipepper (optional)
  • 7 dl water

Chop all the vegetables into dices and put in a pan with some olive/rapeseed/sunfloweroil. Add the seasoning and water and let it simmer under a lid for approximately 20 minutes. Taste to see if something needs to be added, and serve with whatever you like. It goes well in a wrap, with rice (preferably brown rice) or just on it's own as we had it today. Added some crackers and cheese for two reasons: to bring in a little protein (in the cheese) and to have something to break the heat! I added a chilipepper to the curry and it was HOT! ;-) Good new kick for the metabolism, I tell ya!

Friday dinner

Published 2012-11-09 19:33:50 i Dinners, Fish, GI recipes,

Pesto salmon with boiled vegetables and bulgur.
 
Simply put portion sized pieces of salmon in an oven safe tray, spread some pesto on top and bake in oven at 200 degrees C until done. Boil bulgur after intructions on package. I made the sauce from mixing 2 tablespoons mayo with 2 tablespoons turkish yoghurt, 1 teaspoon of pesto and a few drops of lemon juice. Really nice and tasty dinner for a Friday night :-)
 
Now I'm going to stay on the sofa for the rest of the evening playing Assassin's Creed! Wishing you all a nice Friday evening!

Lentil soup

Published 2012-10-31 13:28:15 i Dinners, GI recipes, Lunches, Vegetarian,

A few days ago I made lentil soup for dinner. Chris, who normally claims to hate lentils, eat this soup happily, so I guess it must taste pretty nice. I really like it, so I'll shre the recipe with you!
 
Lentil soup (highly adopted from Ulrika Davidsson - GI för hela familjen). 4 portions.
  • 1 white onion
  • 1 tsp curry
  • 1 tsp cumin
  • 1 tbsp grated fresh ginger
  • 1,3 liters of water
  • 2 vegetable stock cubes
  • 1 dl bulgur
  • 1 dl red lentils
  • 4 carrots
  • 1 small zucchini
 
Chop the onion, grate ginger and add spices into a big saucepan. Fry with a dash of oil until the onion is soft and add water, stock cubes, bulgur and lentils. Let it boil under a lid for about 10 minutes. Add diced carrots and zucchini and boil for a another 5 minutes. Season it with black pepper and salt after taste.
 
A really filling soup, which is also vegetarian and even vegan unless you serve it with a bit of turkish yoghurt, like we did! A perfect meal for cold, autumny days! :-)
 

Cured ham and egg salad

Published 2012-10-23 13:11:38 i Dinners, GI recipes, Lunches,

Salad today again. I had planned spinach soup with the cured ham and egg, but I forgot to buy frozen chopped spinach, so I went for a salad instead. Just as good, although not as warming on this cool day. Topped the salad with pomegranat seeds, which was really nice! Other than that the salad contained mixed lettuce, yellow pepper, leek, cucumber, feta cheese (10%), cured ham and a boiled egg. Very, very tasty and nutritional. Nothing in this dish contains empty calories! Love it <3
 
Warming up with a cup of herbal tea at the moment, trying to ward off the cold. Got to read a little more about organisational theories, then I'm going out for a job meeting. See you later!

Vegetarian lunch

Published 2012-10-16 13:26:00 i Dinners, GI recipes, Lunches, Vegetarian,

I'm on a new mission to try and eat more vegeatrian food. The reasons for this are that I don't believe we need as much meat as we are eating today, and the meat industry is really harmful to the environment. Now I'm always careful to buy Swedish meat, to lessen the impact on the environment, but exchanging a couple of meals' meat with beans and/or lentils is a good way forward. We need to be more aware of what our actions do to our planet. Anyway, this was a nice filling meal, and I'm planning to make many similar ones to this in the future!
 
Chickpea burgers for 3-4 (Highly adapted from "Laga GI" for Aftonbladet):
  • 1 can of chickpeas (250 grams when drained)
  • 1 white onion
  • 2 cloves of garlic
  • 2 carrots
  • 2 eggs
  • 3 tbsp flour
  • some fresh coriander
  • salt and pepper

Peel and grate the onion. Drain and rinse the chickpeas and mix all ingredients into a bowl, except for carrots. Mix together with a food processor, or a rod mixer and then stir in the carrots. Spoon the mixture into an oiled frying pan, sizing them to small burgers and fry them on each side for about 6-8 minutes. still will make about 6 burgers, so it will leave you with lunch for the day after too ;-)

Rolls:

  • 2,5 dl whole grain wheat flour
  • a pinch of salt
  • 1 teaspoon baking powder
  • 25 grams butter
  • 1 tbsp turkish/greek yoghurt or quark
  • 1 dl milk

Mix the dry ingredients together, add butter+yoghurt and mix until grainy. Add milk and mix until it's a smooth and slightly soft dough. Shape into 2 rolls and bake in the oven at 250 degrees C, for 10 minutes. Tip: these do really well as breakfast rolls too, freshly baked with butter and cheese ;)

The man in the house even ate these with good apetite ;-)

Spicy quinoa with mackerel

Published 2012-10-15 22:01:07 i Dinners, GI recipes,

This was really tasty and really, really filling. it feels like I keep saying that about everything, but I guess I just like food, haha! Quinoa is really one of my favorites, it has a nice texture and it is easy to flavour in whichever way you want: spicy, tangy, plain, or even sweet. It goes well with anything, and makes a gorgeuos ingredient in salads. It is a seed, not a grain, and it contains lots of protein and much less carbs than for example rice. It's just great!
 
Spicy quinoa with mackerel:
  • 1 big fresh, cleaned mackerel
  • 8 small tomatoes
  • lemon juice
  • 1 tsp olive oil
  • ground cumin
  • 1 clove of garlic
  • ground paprika
  • 1 dl quinoa
  • 2 dl water
  • ground yellow curry
  • 4 mushrooms
  • 1/4 zucchini
  • ½ avocado
  • cucumber and fresh lettuce

Set the oven to 200 degrees Celsius. Mix together lemon juice, olive oil, grated garlic, salt, pepper, cumin, paprika (will be approximately ½ deciliter of "dressing"). Cover the fish with it in an oven safe tray and also lay tomatoes around it. Stick it in the oven and leave for about 25-30 minutes.

Rinse the quinoa, add salt, curry and cook according to package (I normally boil it up, let it boil for about 10 minutes, take it off and let it rest for another 10, no peeking under the lid!). While the quinoa is taking care of itself, chop up mushrooms and zucchini and fry with water until soft, seasoned with a little salt and pepper. Take the fish out of the oven, add tomatoes, zucchini and mushrooms to the quinoa and peel the bones of the fish and it's ready to be enjoyed. Cucumber, lettuce and avocado make great sides for this.

Egg and prawn salad

Published 2012-10-14 14:26:26 i GI recipes, Lunches,

For lunch today I just boiled 1 deciliter of bulgur, fried half a white onion, half a yellow pepper, some mushrooms and a grated carrot in a teaspoon of olive oil and 1 deciliter of water, seasoned with salt, pepper, and paprika. When the bulgur was ready I stirred it into the fried vegetables and served it with 1 boiled egg, some prawns, baby spinach, cucumber and a little bit if feta cheese (10% fat).
 
 
Simple and filling! Got an afternoon and evening of studying ahead of me, but I'm gonna take little breaks every now and then to blog and cook ;-)

Autumn wok with chicken and bean threads

Published 2012-10-10 15:33:00 i Dinners, GI recipes, Lunches,

I've just been out for a 40 min powerwalk in the lovely sunshine, taking in some of the rays to get me thorugh the afternoon and evening with a lot of studying! For lunch I cooked a GI and wallet friendly meal, with vegetables in season and bean threads, that are like noodles but made from beans and therefore have a much lower glycemic index and fats than ordinary egg noodles. I felt like we needed a ginger/garlic meal, as Chris has a cold I don't really want to come down with it! :-)
 
Wok with autumn vegetables, chicken and bean threads.
 
  • 2 skin free, bone free chicken breasts
  • 2 carrots
  • 1/3 white cabbage
  • 1 white onion
  • 1 yellow pepper
  • 6 good sized fresh muhsrooms
  • 1 tbsp grated ginger
  • 2 cloves garlic
  • 1 tbsp sesame oil
  • 2 tbsp japanese soy

Chop all the vegetables and stir fry in half the sesame oil and soy. Fry until slightly cooked. Take the vegeteables off and fry the diced chicken in the rest of the oil and soy. Add salt and pepper as desired. I also sprinkled some sesame seeds on top. When chicken is cooked through, add in the vegetables and stir fry for a bit. Boil some water in a kettel or saucepan, and pour over the bean threads and let them soak for about 2-3 minutes. Pour off the water and serve with the stir fry. This made enough for 4 portions. Really good value for money!

Pancakes for breakfast

Published 2012-10-10 09:30:38 i Breakfasts, GI recipes,

This morning I whipped up my own banana pancakes. Getting quite proud of the fact that I don't need a recipe anymore to come up with pancakes that turn out ok!
 
Thick banana pancakes for 2 (makes about 10 pancakes):
  • 2 eggs
  • 1 banana
  • 1 tbsp flax seed
  • ½ deciliter oats
  • ½ deciliter rye flour
  • 1 deciliter dinkel flour
  • 1 teaspoon baking powder
  • a little bit of salt
  • 1 tbsp butter
 
Mix all ingredients together with a rod mixer (so easy and quick!). Heat a pan and put half a tablespoon of butter in it. Spoon up about 5 pancakes into the pan and fry on each side for about 1½ minute. Repeat once more. Tadaa! I served it with fresh pineapple and a little but of reduced sugar strawberry jam.
 
Approximate calories per 1 serving (5 pancakes): 350. With pineapple and jam - about 430. The eggs provide as a good source of protein, banana and pineapple with vitamins, minerals and healthy sugars, and the flours and oats reduce the glycemic index, keeping blood sugar more steady. A good breakfast.
 
The fiancé really appreciated these, but next time I will only put ½ deciliter of dinkel flour in, to reduce calories and make them a little softer. They were very filling though, and I'm sure we will both last until lunch without having to snack in between!

Baked stuffed aubergine with taco mince

Published 2012-10-08 21:41:39 i Dinners, GI recipes, Lunches,

Easy dinner, no carbs, lots of vegetables <3
 
Stuffed aubergine with taco mince for two:
  • 1 aubergine
  • ½ zucchini
  • ½ oninon
  • 1/3 yellow pepper
  • 200 grams minced meat
  • a couple of thin slices of cheese
  • mixed fresh vegetables for side salad

Cut the aubergine in 2 equal halves, and carve out the middle so it creates a bowl. Chop the carved out flesh from the aubergine, the zucchini, onion and pepper and fry with 1 tbsp olive oil. Add salt and pepper and fresh coriander if you wish.  I had minced meat left over since Saturday taco night, but if you don't have any, fry some minced meat and add taco spiced (or any spices you desire). Stuff the aubergines, top off with cheese and put in an ovensafe tray and bake in oven for 30 minutes at 220 degrees Celsius.

Serve with a fresh side salad! It would work just as fine for lunch, I really recommend this! :-)

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