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Living the good life, the healthy way

Chili con carne

Published 2012-10-28 15:12:35 i Dinners, Lunches, Meat,

I made chili con carne for lunch. Minced meat, onion, garlic, chopped tomatoes, cumin, paprika, kidney beans, white beans, chili flakes after taste. Really simple, cook everything but beans for about 20 minutes, then add beans and cook for another 5. Add water if it gets too dry. Serve with 1 dl cooked rice, chopped carrot and a small bit of bread with cheese. I used whole grain bread and reduced fat cheese. Omnomnom.
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chili con carne,

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!
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granatäpple, kassler, pomegranat, sallad,

Salad (again)!

Published 2012-10-21 20:43:00 i Dinners, Lunches,

Tonight's dinner was this yummy salad consisting of: mixed lettuce, spinach, mango, cucumber, yellow pepper, leek, avocado, parma ham, walnuts and balsamic vinegar! Very tasty, the sweetness from the mango was lovely in there. Felt like I needed something more afterwards though, so ate a couple of Finn Crisp with butter. Now I'm going to finish of with a nice cup of tea, and maybe later a cheaky hot chocolate ;-)
 
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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 ;-)
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GI, burgers, vegetarian, vegetariskt,

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 ;-)
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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!

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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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Refuel

Published 2012-10-08 14:37:05 i GI recipes, Lunches,

So far I have gotten a couple of pages done on our dissertation, I have completed my 40 min powerwalk, but only 5 minute run, I was not really dressed properly for running, had too many clothes on. I really need to buy proper running clothes, that will keep me warm, but not too hot once I'm warmed up. Food shopping for the week is also taken care of, and I have just eaten a very tasty lunch, refueling for some more studying!
 
On the lunch menu today was pasta and chorizo in a creamy tomato and spinach sauce:
  • Whole grain pasta for 2
  • 3 chorizo sausages with high meat content (mine contained 90% meat)
  • 6 small tomatoes
  • 2 deciliters frozen, chopped spinach
  • 2 deciliters low fat creme fraiche (mine was 8%).

Chop the sausages up into little pieces, and same with tomatoes. Cook pasta according to package. Fry sausages, tomatoes and spinach in a frying pan, and just before the pasta is ready, add creme fraiche, salt and pepper.

Easy, tasty and healthy! I'm ready for some more work now!

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Mussel soup with cabbage

Published 2012-10-02 19:26:59 i Dinners, GI recipes, Lunches,

This is what we had for both lunch and dinner today: mussel soup with cabbage. Easy, quick, low fat, low carb and high protein and rather filling.
Mussel soup for 4:
  • 1 small white cabbage
  • 2 cloves of garlic
  • 1 ½ liters of water
  • 2 tbsp tomato purée
  • 1 tin of mussels
  • 1 tin of fishballs in stock (like meatballs, but fish ;))
  • 1 stock cube (vegetable, high quality)
  • dried basil
 
I also had a little bit of left over pasta in it, but that is of course optional.
 
Chop up the cabbage and garlic and let it boil in the water with all the seasoning for about 5 minutes. Add mussels and fishballs and boil for another 3-5 minutes. Serve with a slice of whole grain, non sweetened bread and cheese. The fish balls can easily be replaced by prawns, salmon, cod, more mussels, you name it. This is very easy to make how you want it :-)
 
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Pesto Chicken and tomato whole grain spaghetti

Published 2012-09-30 15:03:00 i Dinners, GI recipes, Lunches,

A very yummy, italian inspired lunch today. Easy to make too, and very satisfying!
 
Pesto Chicken and Tomato whole grain spaghetti for two:
  • 2 chicken breasts, skinless and boneless
  • 2 tbsp pesto
  • 4 thin slices of cheese

 

  • pasta for two, count a little less than usual to keep carbs down
  • 4 small tomatoes
  • ½ white onion
  • 1 tbsp tomato purée
  • 1 tsp balsamic vinegar
  • 1 tsp pesto
  • salt and pepper

Put the oven to 200 degrees Celsius. Cover the chicken in pesto, put some cheese on top and place in an oven safe tray. Cook in the oven for about 20-25 minutes.

Make the tomato sauce. Just cut everything up into small pieces and add together in a saucepan. Cook on low heat for 20 minutes. Cook the pasta according to the packet, and mix with the tomato sauce when ready. Like I said, really, really yummy!

Now I'm about to go to the beach with a couple of friends for a long walk. See you later :-)
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Warming root-vegetable soup!

Published 2012-09-24 18:11:19 i Dinners, GI recipes, Lunches,

Autumn and winter is the perfect season for root-vegetables, and honestly, you can't but love these flavoursome and healthy foods! I love making soup on them, which I did for lunch earlier.
It is as simple as anything!
 
Warming root vegetable soup for four:
  • 1 small yellow turnip
  • 4 carrots
  • 2 big parsnips
  • 1 yellow onion
  • 2 cloves of garlic
  • 200 grams of white cabbage
  • 1½ tablespoon tomato purée
  • 2 vegetable stock cubes
  • 1 teaspoon dried thyme
  • 1½ liter water
 
Dice or grate all vegetables (I use a food processor for this), and put in a big pan with a little bit of olive oil. Let it heat up and add water, tomato purée, stock, thyme and let it boil for approximately 20 minutes. Taste it and add salt and black pepper as desired. Serve with a slice of unsweetened whole grain bread with a source of protein on it, I used a boiled egg.
 
This recipe is so easy to do, and also to modify as you wish. I quite often add minced meat (pork or beef) to it, with the water. White beans or soy beans are nice in it too. The vegetables will definately help you fight those nasty autumn colds!
 
Hope you enjoy :-)
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Most delicious indian style lunch

Published 2012-09-23 13:56:00 i GI recipes, Lunches,

Wow. I must say that today's lunch was something very enjoyable, filling, and still very healthy! I found the recipe in a swedish health magazine. I am a confessed GI eating junkie, it just makes so much sense to me. This wrap contains lots and lots of good stuff. You just have to try it out!
 
Indian style wraps for four:
  • 500 grams of protein of your choice (I chose cured ham this time, I'm sure it's lovely with chicken)
  • 1 can of rinsed chickpeas
  • 1 apple
  • 1 white onion
  • 2 carrots
  • yellow curry
  • cumin
  • chilipepper
  • 4 deciliters of water
  • leaves of rocket and spinach
  • turkish yoghurt
  • wholegrain torilla wraps

Chop the onion and dice the apple. Fry the apple and onion with the meat in a little bit of sunseed oil. Add chickpeas and grated carrot. Add the spices and water and let it simmer for about 20 mins.

Spread a little yoghurt on each tortilla, add the mix and top it off with fresh leaves of rocket and spinach. Loooovely!

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