Archive for November, 2012

Creamy low carb high fat green smoothie with coconut oil

November 29, 2012


This is a low carb high fat type of smoothie where main fat source is coconut oil.

Put the below listed ingredients in your personal blender (e.g. a magic bullet) and mix for a 1 to 2 minutes. Delicious.


1-2 tbs Coconut oil (virgin) – liquid (add this last)

1 tsp Line/flax seed oil

1 tsp Organic fresh parsley

1 leaf Organic green cabbage

5 Steeped almonds and cashew nuts

1/4th Organic apple

1 heaped tsp Greek yoghurt with live bacteria (optional)

3 tbs Coconut water or just regular water

1/2 tsp Nutritional yeast

1/4 tsp spirulina powder

1/3 tsp wheatgrass powder

1/2 tsp maca root powder

1/2 tsp berry powder (like rosehip, sea buckthorn or bilberry..)

Facts about the ingredients:

I keep my coconut oil fairly close to the radiator to have the oil in liquid for for my smoothies (otherwise my blender don’t do so well. Coconut oil is one of the key ingredients for this as I try to eat 3 table spoons of this daily. This as it both increase metabolism, strengthen the immunesynstem due to the fatty acid content and due to the middle chain fatty acids which are converted into ketons in the blood stream (not processed in the liver like other fatty acids). The ketons constitutes an alternative fuel for our cells including brain cells and protects form degenerative diseases that develop over decades. Read more here on that topic.

Line seed oil is added as it improves the omega 3 vs 6 ratio in the body.

Parsley is a good source of natural beta-carotene, chlorophyll, essential fatty acids, folic acid, iron, vitamin B12, vitamin K and vitamin C. As many herbs it is also often contaminated with a range different of bacteria. After antibiotic treatment part of the ecosystem that make out our intestinal flora is wiped out. This puts us in a less favorable situation for digesting various foods properly and absorbing all nutrients we need. Also with a diet high in starch and sugar we run a good risk of establishing a not so healthy gut flora. For re-establishing healthy gut flora we need to be exposed to various kinds of bacteria as well as feed our system foods that select for the right kind of bacteria to establish them selfs into our digestive system. By adding fresh organic herbs that has not been over washed to our diet we receive this exposure. Read more on the blog cooling inflammation by Dr. Ayers

Green kale/cabbage is both a prebiotic a plant material that is beneficial in feeding bacteria that are useful in our digestive system and if organic a good carrier of useful bacteria. It is also a good source of minerals and nutrients.

I usually steep nuts or almonds over night in some water, this to rid any anti nutrients that will make digestion more difficult. Just like beens, which every one know needs to be put in water to wash of certain compounds, nuts and almonds contain the same protective factors/inhibitors. When placed in water the seed release these compounds while absorbing water and start the sprouting phase. Eight hours in some water is enough to achieve this. One can then choose to further increase the nutritional value of the nuts or seeds by germinate these for 2-3 days by washing regularly and placing the jar or sprouting bag in a dark location. Nuts are also a good source of magnesium which many people exposed to moderate amounts of stress have a deficiency in.

Apples (and tomatoes) are a good source of pectin which serves as a type of prebiotic for beneficial gut flora formation.

Yoghurt with live bacteria in moderate amounts will help re introduce lactose fermenting bacteria into the system if a milk sensitivity is a problem.

Coconut water – something I happen to have in the fridge after separating the coconut cream for the coconut water, by keeping the coconut milk can in the fridge over night. The coconut cream I saved for other treats (coconut cream contains less then 1.8 gram of carbohydrates per 100 g, healthy candidate for low carb desserts).

Nutritional yeast (deactivated yeast) for Vitamin B supplement.

Spirulina is rich in high quality amino acids and a great source of nutrients.

Wheatgrass powder contains a bunch of nutrients and is thought to be an alkalizer help controlling the pH of the body as well as contain enzymes that can aid digestion.

Macaroot is an adaptogen which supposedly strengthen the adrenal glands, useful when exposed to periods of high stress. There are a range of adaptogenic herbs to choose from. See wikipedias definition and a list of herbs here.

But you can add other powders for body support of your choice. Such as e.g. Milk thistle seeds for liver support.

Berry’s for antioxidant.


White radish gratin with red pepper sauce…

November 24, 2012

1 medium size Dikon radish (700-1000g)

4 dl ful fat cream

2 garlic cloves

1 yellow onion

2-4 dl grated cheese and some philadelphia cheese

salt and pepper

Peel and slice the white radish (fairly thin). Slice the onion. Boil the radish in cream  together with garlic, salt, pepper for 10 minutes. Add the onion and boil for 5-10 minutes more. Pour into a buttered pan and top with cheese. Bake in the oven at 200°C for approximately 30 minutes, until the radish is soft.



Low carb coconut oil chocolate balls

November 23, 2012


100 gram virgin (non refined) coconut oil with taste of coconut

50-100 gram coconut flakes (1-2 dl)

1/2 dl crushed hazelnuts

1/3 dl chopped almonds

2 tablespoon cacao

2 egg yolks

1 pinch of vanilla extract/powder (1 kryddmått vaniljpulver)

1 pinch ground cardamum (1 kryddmått kardemumma, mald)

Some stevia or other sweetener such as Erythritol, after taste ..

Some sea salt to enhance the chocolate taste

& maca root powder if you have some, for adrenal gland support

Mix the dry ingredients, melt the coconut oil and blend, add egg yolks, salt and sweetener. Put in the fridge for 20 minutes and then roll to small balls and cover with coconut flakes.

Red pepper sauce (paprikaröra)

November 23, 2012


Roughly two whole bottled red peppers or peppers that have been grilled in the oven. 1-2 dl cashew nuts, 1/2 garlic clove, some chili. The sauce thickens it you let it stand in the fridge over night.

I bought my self a version of this blender. Suppose mine is a copy as it does not have a real label on it. It works great though. Add the above ingredients and 1 minute later you have a cold tasty sauce.

One can also make creamy salad dressings with again cashew nuts, veggies (like carrots or red pepper, onions) spices (thyme, oregano  basil, black pepper…..) fresh garlic, olive oil… I added some philadelphia cheese to my latest batch to get some extra thickness.