Using Quinoa – Veggie lunch

Someone asked me if the activated quinoa was so super duper I am now a new woman. To be honest I don’t really know but it tastes great.  I did find A LOT of information on line but in short I think the below may satisfy the basics of the benefits:

Quinoa has the most protein out of any other grain. Activated it is also full of nutrients like iron, potassium, riboflavin, niacin, zinc, magnesium, fibre, vitamin B6 and vitamin E.  However I am not so scientific I try and eat well in order to feel good – and if it doesn’t taste good it can be super healthy and still a no go.

For lunch today I thought I better eat some of my now magic quinoa so I chopped:

  • 1/4 of a red chilli
  • 1/2 a spring onion /scallion
  • 1/4 of a red pepper
  • 1 big leaf of kale
  • 4 cm or so of courgette/zucchini (I actually grated this)

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To this I added 2 dl of cooked quinoa, an egg, salt and pepper as well as 1 tbs of tamari. Then I fried it in a pan for 5-7 minutes in a little oil and then I served it as is with a little herb salt.  I just did a 12km run in the sun so feeling proud of myself and a little salt deficient. I don’t think it will win most beautiful meal or anything but it was delicious!

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Zucchini pasta with chicken and bacon – Leftover bits and bobs

I often have some leftover bits and bobs in the fridge, this time I had 3 chicken thighs, a very old courgette/zucchini and finally my basil plant came back to life after playing sudden death so yet again I have mounds of basil.thumb_IMG_1023_1024

Zucchini pasta with chicken and bacon (serves 2)

  • 1 zucchini – Spirlize the zucchini
  • Boil some water
  • 3 chicken thighs – season lightly and cook ( I cooked them in a frying pan with some oil to give them some colour and them put them in the oven whilst I did the rest of the meal).
  • 140 grams of bacon – fry to a crisp in bits
  • 1 dl frozen peas

Add the frozen peas to the boiling water and add the zucchini after 1 min and then boil the two for a further minute.

Walnut pesto

Mix the zucchini, peas, chicken and pesto. Sprinkle with bacon.  A very satisfying meal that feels decadent.

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Ground Elder (Kirskål) – Leftover lunch

I have a lot of Ground Elder or Kirskål as it is called in Swedish in my garden. A LOT!  I kthumb_IMG_0849_1024thumb_IMG_0846_1024now you can eat it but haven’t done so until today.  As it is now June I figured the ground elder is not at its most tender (I havenot idea if its true I just know it has now been there for many weeks!) so I cooked it before eating.

Leftovers with Ground Elder

I had in my fridge some leftovers:

Leftover taco mince

Leftover chopped up tomatoes

Left over Walnut Pesto

  • 1 tbsp of olive oil
  • One spring onion (or other little bit of thumb_IMG_0851_1024normal/red/garlic onion like thing you have in the back of the fridge)
  • Handful of ground elder/kirskål
  • 2 cm chunk of courgette/zucchini
  • salt and pepper
  • 1/2 tsp of chilli flakes
  • 2 eggs

Fry the chopped spring onion, tomatoes, ground elder in the olive oil. After a few minutes add the mince, salt and pepper to taste as well as the chilli flakes.  When the mince is warmed through add two beaten eggs.  When the egg is cooked serve with a dollop of Walnut Pesto.

Serve with a dollop of leftover pesto!

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Walnut Pesto

Walnut Pesto

  • thumb_IMG_0836_10242 cloves of garlic
  • 1 dl of walnuts
  • Basil (a big fluffy pile cupped in your two hands)
  • 1/2 dl olive oil

Blitz it all together with a mixer. The add the below to get a good consistency:

  • 1/2 dl grated parmesan
  • 2-3 tbsp of olive oil
  • Salt & Pepper to taste!

Serve with Spiralized Courgette/Zucchini.

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Spiralized…. spagetti bolognese

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Spagetti bolognese or Spagetti Med Köttfärssås is such a standard dinner in so many households across the world.  I don’t tend to eat gluten free pasta myself but I sometimes gives the kids Spelt Dinkel) pasta as a slightly better alternative.  Today I used my new Spiralizer that makes pasta likes spirals out of vegetables.  This time I used Courgette/Zucchini and post spiralizing I poured boiling water over them and let it sit for a 2 minutes before serving.  If you don’t have a spiralizer you can soon order one here!

Otherwise for my version of bolognese I tend to be very un Italian, but it is a great way to get vegetables into kids!

Bolognese

  • 500 grams of minced beef
  • 2 tbsp rapeseed oil
  • 1 onion
  • 2 cloves of garlic
  • half a courgette
  • a large carrot
  • 3 tbsp tomato puree
  • 1 tin of tomatoes
  • 1/2dl of red wine if you have some open… we tend to…
  • 1 tsp boullion powder
  • salt and pepper (about 1/2 tsp each)
  • 2 tsp dried oregano
  • Optional – chopped capers or chopped black olives… I do this finely and the kids don’t know and love it!
  1. head the oil and while it does
  2. chop all the vegetables – finely if you have picky kids
  3. cook all the vegetables until the onion is see through
  4. add the mince and born this
  5. add the rest of the ingredients
  6. stir once in a while whilst it is bubbling away for minimum 20 min but much more if you have the time. A hour or 4 later it would be even more tasty albeit keen an eye on the liquid levels.
  7. Serve with spiralized vegetables, on top of an avocado or some broccoli – raw carrots tend to work with the kids!

Mini Meal Planner with Minced meat

I think it is important to realize that everyone is not as cooking crazy as myself hence not willing or able to spendIMG_0718 as much time cooking as I do. For me it is more than a hobby hence I can justify more time!  I think it is really good to make one thing and then spread it over a few days in different formats. As there is nothing more boring than eating the same thing for days on end – it is the sure way to overindulging in something completely different. You can of course also freeze these cooked to split up the minced meat frenzy and/or have a sallad dinner one night in between!

I actually thought I may have curbed my Finn Crisp addiction (I eat them with butter and some salt.. I try and stop at 4, I think I just had 10!) but no… always harder to eat well again after a day of not doing so.  But what I have realized is that now at least my bad is rye crackers with butter, not a 250 gram of milk chocolate! Also I don’t feel as guilty – guilt is such an overused emotion with such ridiculous things! I will have to get better!

So 500 grams of mince… what can you do with it? My basis for three days on 500 grams of mince for 2 adults and 2 children is a bolognese sauce with a lot of vegetables.

1. Bolognese sauce with extra vegetables MEAL 1

Heat 2 tbsp of rapeseed oil and cook on low heat any or as many of the below vegetables you like (and your kids like and you have at home):

Onion

Garlic

Pepper

Carrots

Courgette/Zucchini

Mushrooms

Cabbage… etc take what you have!

Chop them all finely – even grate some if you think the kids will not like the bits. If they are really picky even blitz all the vegetables with the tins of tomatoes and then remove from pan and brown the mince. They won’t even know. My kids eat capers all the time this way!

When the onion is translucent (see through) add:

4tbsp of tomato puree

500 grams of mince and brown thisIMG_0560

When browned add:

2 tins of tomatoes

1/2 tsp salt

1/2 tsp pepper

1 tsp dried oregano (optional)

1/2 tsp cinnamon

Cook it all through until you have a vegetable stuffed mince (rough bolognese sauce)

(you could also add a tin of chickpeas, kidney beans or other beans in the end)

Now take out about 1/3 for eating as is on top of some cooked broccoli, an avocado or some spiralized vegetables and eat like a bolognese sauce! Cool the rest for other days or freeze it!

2. Lasagna (oven on at 200 degrees C) MEAL 2IMG_0716

Take another third of mince and layer this with ribbons of zucchini (courgette).

The white sauce I made from:

25 grams butter (melt and then add the psyllium husk and po fiber to thicken)

1 tbsp psyllium husk (fiberhusk)

1 tbsp po fibre

2.5 dl milk or dairy free alternative

salt and pepper

100 grams grated cheese as usual I use cheddar. Half in white sauce half on top! The sauce is not a very nice consistency … but I promise it tastes nice. I am not crazy on white sauce in standard lasagna, hence I don’t use a lot of it here.

Then cook in the oven for 25-30 min until golden and bubbling.  Eat as is or with a green salad.

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3. Cowboy Soup MEAL 3

Cowboy soup is something the kids get at school and when I made it the first time I was impressed by how easy it was and how tasty!! They highlighted it didn’t taste as good as schools however…

Fry another onion in 2 tbsp of oil and add:

1 tbsp cumin (spiskummin)

2 tsp paprika powder

Warm spices through then add last third of bolognese mixture. Add:

1 tin of tomatoes

2-3 tins of water (start with 2)

1 tsp of bullion powder

1 tbsp dried basil

1 tbsp Dijon mustard

salt and pepper and

tin of beans – cannellini beans are nice

Add some spinach at the end to just wilt into the soup if you have it in the cupboard!

Serve as a chunky soup!

This is a very easy way to use less meat and cook simply and to make cooking during the week quick!  Good luck.

Courgette/Zucchini patties (or mush)

I love falafels and all these vegetarian patties you can make. However I can NEVER make them look nice, they may taste great but they are not exactly show food…  Today I wanted something quick and tasty for lunch so I made Courgette Patties.  Very easy and very few ingredients. Also very tasty albeit not very attractive….

Courgette Patties – Serves 2 for a light lunchIMG_0522

  • Grate 1 courgette (zucchini) and place in colander with a little salt to get rid of any excess water (5min) then give it a squeeze to get rid of a little more liquid and then add to the below
  • In a bowl grate 2-3 tbs of parmesan
  • 1 egg
  • Salt and Pepper to taste

Mix in the courgette and then fry in 2 tbs of olive oil – if you can make them look like a nice round patty I will be very impressed!

I add some maldon sea salt before eating them all up!

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