Living the good life, the healthy way

Two seriously delicious dinners I want to share with you

Published 2013-07-10 10:13:11 i Chicken, Dinners, Fish, GI recipes, Lunches,

The last couple of days I have been trying new recipes (with my own modifications, one of them completely remade), and both of them I went "I need to cook this again, definately!".
First out was this asian salmon/bean salad which was just amazing! Let me see if I can remember how I did it...
Two servings:

  • 2 filets of salmon
  • a bunch of mushrooms
  • a tin of mixed beans
  • 2 cloves of garlic
  • some fresh grated ginger
  • sesame oil
  • neutral oil (coconut/sunflower/rapeseed)
  • soy
  • spinach leaves
  • sesame seeds
Chop the salmon into cubes, dice the mushrooms and stir fry them in a little bit of sesame oil, neutral oil and soy. Add in grated garlic and ginger, add more sesame oil/neutral oil and soy if needed. Add the beans, and let it all fry until cooked. Spinkle sesame seeds over it all and serve on a bed of spinach leaves. Absolutely fantastic! (I had some sambal oelek in it too, but if you don't like chili you can leave it out).
Second amazing dinner was this wrap:
  • 2 chicken breast
  • 2 tomatoes
  • ½ red pepper
  • ½ onion
  • 3 big teaspoons of tapenade
  • fresh rosemary
  • fresh oregano
  • spinach leaves
  • alfalfa sprouts
  • 2 wholemeal wraps
Dice the chicken into cubes, dice onion finely, same with pepper and tomatoes. Fry it all with generous amounts of tapenade. Add salt and pepper after taste. Cook until it's ready. Lay some spinach leaves and sprouts on the wraps. Top with the chicken stir (and a little sundried tomato if you wish), and serve! The only downside of this dish was that the bread went maybe the bread is better served on the side. Up to you! Delicious either way :)
Hope you have a great Wednesday!

Healthy greek style bulgur salad

Published 2013-06-26 16:33:21 i GI recipes, Lunches,

Today I made this beauty for lunch. It was absolutely delicious and full of healthy nutrients!
I roasted 1 aubergine, 2 zucchini, 2 red peppers, 2 red onions and 4 chopped up cloves of garlic in the oven at 200 degrees for about 30 minutes. To add more flavour I topped it with fresh rosemary and oregano from the garden, some olive oil, salt, pepper and balsamic vinegar too.
While it was roasting I cooked 1 dl of bulgur. When everything was ready I mixed it all together (ok, not all veggies because there was lots!), and added 2 teaspoons of tapenade. Topped it all with thin slices of smoked turkey and some feta cheese.
Yummy and extremely healthy!

Simple lunch

Published 2013-03-24 14:27:26 i Fish, GI recipes, Lunches,

Sunday lunch called for something quick and simple, as the planned menu didn't really work out. So I took the few prawns we had left in the freezer, boiled some quinoa, heated a frying pan and threw sweet corn, sweet peas, asparagus and cashews in with some garlic and curry spices. Then added the quinoa and prawns and served with some fresh vegetables (greens, cabbage and cherry tomatoes). Voila! Really tasty ( cashews in food is amazing!), healthy and simple!
This meal is gluten-free, and can be made nut free by just excluding the nuts, or vegan by removing the prawns and adding soya beans for example. The quinoa provides good quality carbs and is also very high in protein. Cashews provide healthy fats and protein, and the prawns are just awesome, lean protein too. The vegetables speak for themselves. Never eat a meal without fruit or vegetables. Just don't. 

Saturday lunch

Published 2013-03-16 14:03:00 i Breakfasts, GI recipes, Living life, Lunches, Vegetarian,

Vegetarian, almost vegan, low GI pancakes for lunch. Sounds good? Well, it wasn't bad. Next time, I'll do the same but not without eggs! Anyway, these pancakes are full of healthy stuff and contains no fat, only the butter you fry them in!
So why do I say almost vegan? Because I fried them in butter. I could've chosen vegetable oil instead, but I think pancakes in butter are just too tasty! Instead of whipped cream I made a cashew cream full of good nutrients. Bananas and blueberries are a must!
Vegan pancakes for two:
  • 1,5 dl of whole wheat flour (I used dinkel)
  • 1 dl of coconut flour (can be exchanged for normal flour)
  • 2 dl of oats milk
  • 0,5 dl of water, add more if needed.
  • 0,5 tbsp of baking powder
  • 0,5 tbsp of sugar
I also added about 2 tbsp of ground flaxseed to make up for the egg, didn't really work though. Next time I'll make the pancakes with an egg for a more fluffy texture. They turned out nicely flavourwise, but they were quite dense and doughy. 
Cashew cream:
  • 1 dl of cashews
  • 0,5 dl of water
  • ½ frozen banana
  • 0,5 teaspoon of raw vanilla powder
Soak the cashews in water for about 15-30 minutes. Add the frozen banana and raw vanilla powder and mix it well with the rod mixer, or in the food processor. Voila! A creamy and tasty option to whipped cream. 
Veganska pannkakor stod på lunchmenyn idag. Nästa gång satsar jag dock på att ha i ett ägg i alla fall, för utan ägget blev pannkakorna ganska stabbiga. Jag tipsar dock varmt att utbyta grädde mot cashewkräm, som du enkelt gör genom att mixa blötlagda cashewnötter med frusen banan och lite vaniljpulver. Bananen kan såklart bytar ut mot vilken frukt/bär som helst. Använd fantasin! Mycket mer näring än grädde, och med nyttiga fetter istället för de skadliga fetterna i grädden. 

Pork chops with creamy mushrooms sauce and boiled vegetables.

Published 2013-01-13 20:28:58 i Dinners, GI recipes, Lunches, Meat,

This is what we had for lunch today, yummy pork chops with a creamy mushroom sauce (that's non dairy!) and boiled vegetables. I simply fried the pork chops in some oil with salt and pepper, and I boiled the vegetables. Here's how I made the sauce:
  • 1 onion
  • 5 button mushrooms
  • 1 clove of garlic
  • 1,5 dl of low fat cream (I used oat based cream)
  • curry, salt, pepper, rosemary
Chop the onion, mushrooms and garlic finely and fry in a saucepan with some oil, until soft. Add the cream and season unitl you find the flavour satisfying. I also added a little thickener to dense it up a little.
By using a non dairy product I actually cut down the amount of saturated fats from 15 grams to 1,5 grams! That's pretty good :-)
Gjorde fälskkotletter med krämig svampsås och kokta grönsaker till lunch idag. Såsen gjorde jag på lök, champinjoner, vitlök, Oaty iMat grädde, och kryddor. Det var gott! Första gången jag provade alternativ till vanliga mejeriprodukter och jag tyckte faktiskt det var bra :-)


Published 2013-01-03 13:41:05 i Lunches, Meat,

Todays lunch consisted of: Taco flavoured minced meat with bulgur and beans, and raw vegetables (broccoli, white cabbage, yellow pepper and carrot).
For the taco mix, just fry the minced meat until cooked through, add 1 chopped onion, and 1 clove of garlic. Season it with cumin, paprika, chilipepper, black pepper and salt. I also added in a little tomato puree. Had some kidney beans left over from yesterday's soup, so that went in too. Yum!
Tacomix till lunch idag, med färska grönsaker. Stek köttfärs tills genomstekt, lägg i hackad lök, 1 vitlöksklyfta och stek tills löken börjar bli mjuk. Krydda med spiskummin, paprika, chilipulver, peppar och salt. Jag lade även i lite tomatpuré och kidneybönor. Blev mumsigt!

Bean soup

Published 2013-01-02 13:50:46 i GI recipes, Lunches, Vegetarian,

Been on the sofa the entire day so far, and really feel crap. I also feel very unproductive again, and want to make sure I get things done, but have no energy to do so. Bah. I really do hope this cold goes away quickly!
Had bean soup and crackers with avocado and mackerell for lunch, really yummy and warming. Added lots of garlic to the soup to hopefully ward of the germs ;-)
Bean soup for 3-4:
  • 1 can of mixed beans
  • 1 can of kidneybeans
  • 3 whole tomatoes
  • 3 cloves of garlic
  • 1 tbsp of dried basil
  • 2 tsbp tomato puree
  • 1/3 of a yellow pepper
  • 1 tbsp of olive oil
  • 1 vegetable stock cube
  • ½ liter of water
  • dash of balsamic vinegar, salt and pepper
Heat the oil in a saucepan and lightly fry the tomatoes (chopped into pieces), garlic, pepper, basil and puree. Add the water, stock cube, and other seasoning and let boil for 10 minutes. Add beans (rinsed) and let boil for another 10 minutes. Taste and season a little more if needed. Mix with a rod mixer until smooth and serve. A bit of half-fat creme fraiche goes very well on top, and also a little parmesan cheese if you wish :-)

Third Sunday in Advent

Published 2012-12-16 15:13:00 i Living life, Lunches,

Happy third Advent! Only a week until Christmas :-) Hope you all are having a nice Sunday. I've been feeling a little like I'm coming down with a cold. Tried to ward it off with some enchinacea, blueberries and mango this morning, and a fresh chicken salad for lunch. Soon off to yoga, maybe some slow workout will do me some good. 
Next week is busy, busy. Off to Malmö tomorrow morning and wont come home until Tuesday evening. Working Wednesday morning, off to Varberg for lectures on Thursday, Christmas food shopping and prepping on Friday and work at the care home on Saturday. But after that I will take some Christmas time off :-)


Published 2012-12-11 13:30:20 i Breakfasts, Fish, Living life, Lunches,

This is basically what we have done today so far. Got out of bed, had breakfast consisting of a boiled egg on a cracker and a small bowl of yoghurt, banana and berries. Took a long walk down to ICA Maxi and did the week's groceries. Made a smoked mackerell salad for lunch. Now I've spent the last hour doing nothing but reading blogs, updating my blogs and I really need to read some course mate's dissertation, since we are having the argumentation/discussion on Monday! Better get going!

Monday 10/12

Published 2012-12-10 17:35:24 i Living life, Lunches, Style, Workout,

We were going to go to Gothenburg for some Christmas shopping today, but some train (not a passenger one) had derailed outside of Halmstad, so no trains go past in the south direction. Damned snow :-P
We refunded our train tickets and went shopping in town instead. Since we got home we've basically been chilling out. I've been doing some exercise (80 squats, "the plank", and 70 burpees). Got 30 more burpees to do and 5 more minutes of the plank to do. It's good to get up and do a little exercise every now and then rather than just sit still all day long.
Today's me, before I changed into my softies/fitness clothes.
Todays lunch: Home made baguette with cheese, avocado and cucumber, and an apple.

Farmer's soup

Published 2012-12-09 14:23:34 i GI recipes, Lunches, Meat,

Made a simple, yet tasty and healhty soup for lunch today!
Farmer's soup (3 big portions or 4 small):
  • 200 grams ham
  • 1 onion
  • 100 grams celeriac
  • 2 tomatoes
  • 1 clove garlic
  • handful of haricort verts
  • 1 dl large white beans
  • 1 handful whole grain pasta
  • 1 tbsp tomato purée
  • 1 vegetable stock cube
  • 7 dl water
  • thyme, paprika and pepper
Chop and fry onion, garlic and celeriac in some oil together with the diced ham and seasoning. Add water, stock, tomatopuree, chopped tomatoes and pasta and let it boil for about 10 minutes. Add beans and spinach and add pepper and salt after taste. I also added a little dash of lemon juice. Vegetarian alternative: exchange the ham with quorn or tofu.
A perfect warming soup on a cold winter's day like today :-) 
Bondsoppa för 3-4 personer: Hacka och fräs lök, rotselleri och vitlök med kassler och kryddor i lite olja. Häll på vatten, lägg i buljongen, tomatpurén, hackad tomat och pasta och låt koka i cirka 10 minuter. Lägg i bönorna och spenaten och smaka av med salt och peppar. Jag hade också i lite citronjuice. Gott och värmande en dag som denna!


Published 2012-12-04 15:02:12 i GI recipes, Lunches, Vegetarian,

Made a potato and cauliflower soup for lunch today!
  • 3 big potatoes
  • 1 onion
  • ½ cauliflower
  • ½ dl of red lentils
  • 1 liter water
  • 1 vegetable stock cube
  • yellow curry powder, ground ginger, ground cumin
Chop all vegetables and out them in a big pan with some rape seed oil. Stir the vegetables with the seasoning and then add water and stock. Let boil for about 20 minutes, and add salt and pepper after taste. Mix until smooth if you wish. Serve with some bread or crackers and cheese. This made about 4 big portions.
Not really GI perfect with the potatoes, but it's a low in calories meal with lots of vegetable goodness in it and also filling.
Gjorde potatis och blomkålssoppa med ingefära, spiskummin och curry till lunch idag. Inte exakt GI perfekt, men potatis är inte så farligt om man inte äter för mycket av det. Lågkalori soppa som innehåller massa nyttigheter och som håller dig mätt länge.

Rice pudding

Published 2012-12-03 08:30:09 i Breakfasts, Lunches, Vegetarian,

Something that really tastes of Christmas/winter is rice pudding. Had it for lunch yesterday with satsuma, blueberries, raspberries and cinnamon. Nomnom.
Risgrynsgröt smakar verkligen jul/vinter. Åt det till lunch igår med clementin, blåbär, hallon och kanel. Mums!

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.

Whole grain pasta, vegetables and ham

Published 2012-11-19 20:25:28 i Dinners, Living life, Lunches, Meat,

Whole grain fusillini with woked vegetables and ham. Lovely and filling dinner.
Had a nice efficient day studying, so tomorrow I'm treating myself to go with mum to go shopping tomorrow. Hopefully I'll find a few Christmas presents and Christmad decorations!
Åt en god middag på fullkornspasta med wokade grönsaker och kassler. Mumsigt! Var flitig med plugget idag så åker till Ullared imorgon och shoppar! :-)

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