Archive for the ‘Antiinflammatory’ Category

Parmesan mayonnaise zucchini tagliatelle with chicken kebab and red bell pepper mushrooms

October 30, 2013

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Parmesan mayonnaise zucchini tagliatelle:
1 medium size zucchini
1 tsp salt
1 tbsp mayonnaise
1 tbsp creme fraiche
2 tbsp grated parmesan cheese

Use a potato peeler to make long tagliatelle strands from the zucchini. Stop when you reach the inner core with seeds.

Place in a bole and pour the salt over it, and blend it together. Let sit 1 minute then wash of the salt with cold water. We don’t want the zucchini to get too soft, just loose a little of the stiffness.

Add in the remaining ingredients, maybe some pepper, serve.

chicken kebab and red bell pepper mushrooms:
I had some left over form a chicken kebab form the other night.. too much chicken in there.

So I fried a bunch of Scaly Wood Mushroom (forest mushrooms?) and a little red bell peppers. Fry at high temperature with only some pepper (no salt), try not to stir that much but leave it (the mushrooms) to brown. Blend in the chicken left over cuts.

Serve with (1 minute boiled) butter tossed (1 tsp) sugar snap peas.

Flax meal with yoghurt topping, for normalizing digestion

October 26, 2013

Place 4 frozen raspberries in a cup and pour boiling water over. Mash and add a few drops of stevia to sweeten. There should be roughly 1 dl hot water in the cup. Add 1 tbsp grated dried coconut and 1 dl WHOLE flax seeds. Add more boiling water it it gets dry. Set aside for 2 minuted to let the flax seeds gel. Add in more warm water if/when it dries up, its supposed to become a not too thick cream/gel. Top it off with 1 tbsp greek (10% fat) plain yoghurt, or even tastier is high fat Sahnequark (creamy quark, 40% fat)
(e.g. from Lidl).

This snack it roughly 30 kcal in total ( whole flax seeds are not digested).

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Low carb cauliflower flax crust pizza

October 26, 2013

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4 dl grated cauliflower
1/2-1dl flax seed flour
2 tbsp hamp seed flour (very low carb, but can be excludedl)
2 eggs
1 dl grated regular cheese or Parmesan
1 tsp baking powder
1/2 tsp garlic powder
1-4 tsp herbs de Provence
1/2 tsp salt

I used a food processor to grate the cauliflower (but a regular grater works fine), to make the cauliflower rice. Microwave or heat/fry the cauliflower rice to rid some of the water, transfer to a bole and drizzle over the dry ingredients the cheese and then mix in the two eggs. Blend thoroughly and transfer to a baking paper and flatten as much as possible. Bake in the oven at high temperature for 10 minutes, then at lower temperature until goldenish crusty.
I used regular tomato pure spread, seasoned this with garlic powder, italian dried herbs, a little salt and a pinch of chilli, a pinch of stevia (for just a little sweetness) and topped this with cooked veggies like red bell peppers and mushrooms, red onion, topped off with thin salami slices and grated cheese. Bake again until the cheese has melted.
If you don’t want to ruin the crust a trick is to spread a very thin layer of oil directly in the crust when baked and after this add the tomato purée and topping. That way the water in the purée wont penetrate the crust.

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Creamy carrot zucchini “tagliatelle” salad

May 12, 2013

20130512-201652.jpgUse a peeler to make long pieces of zucchini and carrot. I mixed this with some left over pesto made from basil and chopped olives and some garlic. I also added some mayonnaise to make it creamy. some diced radishes, olives and onions.  This was served with a few crispy fish fingers, but next time will try a real fish with e.g. almond crust…

 

Kale, brussels sprouts, apple and bacon/facon salad

December 25, 2012
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Apples in pieces

Some cinnamon

Some Sukrin

1 lemon

Kale

Brussels sprouts

Onion

Butter

White pepper

Water

Bacon or Facon

Low carb Swedish thin pancakes

December 16, 2012

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2 eggs

1 dl double cream

1 dl almond flouer or coconut flour

A pinch of salt

Whip eggs and cream and add remaining ingredients. Fry in a mix of butter and non-hydrogenated coconut oil with or without the sweet coconut taste.

Serve with some berries and whipped cream or as in the picture home made sugar free blackberry jam

Easy to make low carb coconut/coconut oil chocolate “balls”

December 16, 2012

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2 dl gram liquid virgin (non refined) coconut oil with taste of coconut

2 dl gram coconut flakes

1/2 dl crushed hazelnuts

1/2 dl chopped almonds

2 tablespoon cacao

2 tbs raw cacao nibs

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

A pinch ground cardamum (1 kryddmått kardemumma, mald)

Some stevia (6-8 droops) or other sweetener such as Erythritol, after taste

A pinch or more of sea salt (preferably flakes) to enhance the chocolate taste

& 2 tsp of e.g. maca root powder if you have some, for adrenal gland support

Blend all the ingredients, the dry first then the liquid coconut oil, then  taste to see if you need any more stevia or possibly some sukrin (erythriol). The mix should be a little bit like porridge.. cover a tray with a baking paper, powder this with some ground coconut and spread out the mixture and flatten it so that it is roughly 1 to 1.5 cm high, powder with coconut again. Make some marks with a knife how large the pieces should be, making it easier to divide them later. Put in the fridge or your ice covered balcony and let stale. When it has hardened crack into pieces and put in a jar. Keep  refrigerated mainly.

You can also choose to put the bole with mixed ingredients in the fridge 20 minutes to then roll the solid “dough” into balls and cover them in ground coconut. -Rounder but obviously more work.

At the moment I buy my coconut oil here , when in Sweden.

Coconut/MCT oil with greek yogurt, low carb snack

December 13, 2012

Put your jar of coconut oil on the radiator for a few hours or just on top of the refrigerator (where it is a bit warmer) over night. Coconut oil melts at 24 °C (76 °F).

Add i table spoon Greek yogurt (or other rich yoghurt) to  a little bole or cup, some cinnamon and cardamom powder for taste. Sprinkle some coconut flakes and some whole flax seeds over and pour over roughly 1 tbs liquid coconut oil. Blend. The Coconut oil will be mixed in evenly in the cold yogurt. Add some hemp seeds, pumpkin seeds, chia seeds or more flax seeds.

You can also blend in 1 tsp maca root powder or other adaptogenic herb (adrenal gland support) of your choice.

Serve as a snack or before dinner for a way to ingest coconut oil regularly through out the day, without carbs.

Read here for some information on the properties of coconut oil and its effect on health such as heart disease. Read here for some information on coconuts effect on brain diseases and degenerative diseases (reading well worth your time).

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Quick cauliflower risotto

December 1, 2012

Grate cauliflower in the size of rice (use the large holes on a regular grater)

Put some butter in a pan and add in the “rice”. Add a dash of cream or a splash of water (1 tbsp) – just so that the rice is somewhat moist together with some philadelphia cheese (1 heaped table spoon per portion rice). Bring to simmer gently in the pan while stirring, add some pepper and some (or a lot) chopped fresh parsley and finally stir in some grated parmesan just before serving (or other seasoning, like dijon mustard etc.). The cooking process should only take maximum 5 minutes.

Here I have added some walnuts and serve with fried pork tenderloin with some lemon.

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Creamy low carb high fat green smoothie with coconut oil

November 29, 2012

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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.

Ingredients:

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.