Archive | September, 2011

Miso Macerated Pork with Honey &Garlic

29 Sep

Delicious Leftover Finger Sandwiches with pork left over from the previous night.

Miso Macerated Pork

1 ( 1 kg ) piece of pork loin

3-4 tbsp of miso paste

2 tbsp of honey

3 chopped cloves of garlic

2-3 tbsp of soy sauce

Method

Mix together miso, honey, garlic and soy sauce to make the marinade, rub the pork with the marinade until it’s all covered. Keep in a plastic bag or air-tight container over night. Next day put your pork in a pan and cover tightly in aluminum foil, when you are ready to cook your pork switch the oven on full whack ( 250 C), when the pork has been in the oven for 15-20 min put the temperature down to 120 C  and roast for about 3-4 hours. Keep checking the pork until very tender and it literally falls apart.

For sandwiches, slice nice white bread, smother bottom of bread with blackcurrant jelly, put some pulled pork on, and top it off with some fresh watercress.

 

Enjoy xx

20 of the most common weight traps

22 Sep

Read an article in a swedish newspaper about 20 of the most common weight traps, thought they made pretty good sence so here they are….

People don’t eat a varied breakfast or lunch

If you always eat the same thing for breakfast, the risk is that you associate healthy food with boring food. Make sure you vary your dishes with fresh fruit and your favorite vegetables.

You eat to many ready-made meals

Most ready-made meals contain too much sugar, salt & fat. Eating a ready-made meal once in a while is fine but needs to be supplemented with fresh vegetables.

Choosing juice over fruit

Fresh fruit contains more vitamins and less sugar than shop bought juice. Also eating for example an orange will make you feel fuller than drinking a glass of orange juice.

Not eating fish

Fish contains lots of beneficial nutrients, especially Omega 3s that prevent heart disease.

You avoid desserts

Do you often skip dessert get depressed and feel sugar deprived afterwards? Let yourself have something sweet now and again, instead of eating big amounts of sweets all in one go.

Eating to little fat

30 % of our daily calorie intake should be fat. fat in the right amounts and types is healthy.

Drinking a glass of wine/alcohol before dinner

Wine/alcohol reduces your blood sugar levels and makes you feel hungry even if you have eaten beforehand. (the amount of times you see and have been the one gobbling a kebab or fatty burger after a night out, I know I have).

Eating big portions

Often the portions in restaurants are way to big, ask the waiters to make you “half” a portion. ( we all know that wont really happen, well at least not in my case )

You drink your lunch

Many of us substitute lunch with a smoothie or energy drink, sometimes its better to go for food though, chewing aids digestion and increases your “full” feeling.

Eating dressings and sauces with food

In addition to what you are eating its also important to think about how your food is prepared and your accompaniments. Restaurant food is often made with a lot of oil and butter, sauces are often more fatty than we would like to believe. Order sauces and dressings on the side.

You think you can eat lots

Even if you are exercising allot it doesn’t necessarily mean you can eat allot more. You risk eating too much and burning to little so that your training does not end up with the results you initially expected.

Not drinking enough water

If you don’t drink enough water you get dehydrated “fact”. Also you can confuse thirst with being peckish.

Eating sugar-free 

Be vigilant when eating sugar-free products. Even if they do not contain any sugar, they might contain other chemicals that are not good for you.

Setting your goals to high

It’s not good to put up un-achievable goals, encourage yourself! Be happy for the weight you have lost, instead of the weight you didn’t loose.

You avoid butter BUT not oil

Both oil and butter contain over 100 calories per table-spoon. Olive oil is better for you than butter, but the important thing is not to eat to much of both.

Eating to quick

It takes 20 minutes to feel full when you are eating. By slowing down when you have a meal your body will have time to establish when its had enough.

Drinking pre-packaged juices

Be careful when drinking pre-packaged juices, most often they contain juice concentrates and are full of sugar. Choose the 100 percent fruit juices that haven’t been mixed with unnecessary stuff.

You have stopped snacking

Healthy snacking is good, it keeps you blood sugar levels even and keeps you satisfied longer. It also keeps you from over eating, healthy snacks are nuts, fruit, and vegetable sticks.

Sorbets instead of yogurt

Sorbets and yogurts contain the same amount of sugar, except yogurts contain calcium.

Not eating enough calories

Eating just 800 calories a day is to little, The body needs a minimum of 1300 calories a day to keep all the organs up and running. The body needs more to survive depending on a person’s height and gender. If you don’t eat enough nutrients every day, you run the risk of your body putting itself in starvation mode.

I thought the tips were good at least some of them

Enjoy xx

Swedish article

 

Warm Thai Style Duck Salad

22 Sep

This salad is super easy and super simple and can be made with lots of different ingredients according to your own taste. I have chosen to make it with duck confit that you can find in most supermarkets here in Spain.

 

Most important thing I would say is to make the dressing taste really good, I always have a few kitchen cupboard essentials like soy sauce, thai fish sauce, garlic, ginger etc. If you don’t but love asian food its a good idea to go out and get them!

 

Ingredients (makes 4 Portions)

 

  • 2 legs of duck confit
  • 1 (Clearspring) packet of Thai noodles ( any thai rice noodles will do though)
  • 2 baby gem lettuces
  • half a cucumber
  • 1 charlotte
  • 2 shaved carrots (I shave them with a peeler)
  • half a red pepper
  • 1/4 of a broccoli
  • 3-4 sprigs of asparagus
  • Roasted garlic (can be bought in asian stores)
Dressing

 

  • half a cup of soy sauce
  • 2 tbsp Thai fish sauce
  • 1 tbsp of mirrin
  • 1 tbsp sesame seed oil
  • 1 whole lemon (lemon juice or lime)
  • 1 big clove of grated garlic
  • grated ginger
  • (fresh chili if you want some ZING)

 

Method

Put the oven on 230-240 C and put the duck legs in the oven to be roasted until crispy. In the meantime boil the rice noodles, and while they are boiling start chopping all the vegetables into the size and shape that you prefer. In a different pot bring water to a boil and blanch the asparagus and broccoli. Find a container or plastic bowl big enough to fit everything and put all your chopped vegetables in.

When the Thai noodles are ready and still have a little bite to them, drain them well and add to the bowl. While the duck is still crisping up make your dressing, put soy sauce, mirrin, fish sauce, sesame oil and lemon juice altogether. Then grate and add garlic, ginger and if you wish a bit of chili, Put aside until needed.When the duck is golden and crisp remove from oven, de-bone and chop into little pieces and add into the big bowl.

Pour in the dressing and give it a good mix I like to use my hands :).Almost done! Last but not least add the roasted garlic on top. ( that you can either buy in an asian shop or roast yourself ).Great thing about this dish is that you can use any vegetables you like and the same goes for the meat part, its great with chicken, beef, and pork.

 

Enjoy x

 

It has to start somewhere….

20 Sep

Find more here

Breakfast Rolls

20 Sep

 

Ingredients

50 gram of dry yeast

5 dl water

0.5 dl olive oil

1 tbsp salt

Pinch of sugar

1 dl of oats bran

2 dl spelt flour

7 dl of organic flour (non bleached & as natural as possible)

Topping

1 beaten egg for egg-wash

You can use any seeds you like, sunflower, sesame, I chose poppy seeds.

Method 1.

I have a bread baking machine at home so what i would normally do is put all the wet ingredients in first, then the dry ingredients. The machine pretty much does the rest, kneads it and gets the dough ready for me (including the first rising of the bread). then all I have to do is take the dough, roll it out and cut out 20-24 nice round little breakfast rolls.

Place them on a baking tray, put a kitchen towel on top and let them rest for 30 min before giving them an egg-wash (that way the seeds also stay put). Let them bake in the oven for 10-15 min 200-225 °C.

If You don’t have a bread making machine this is the method of action:

Method 2.

Warm up the water to 37 degrees, and add the yeast, olive oil, pinch of sugar and salt to a big mixing bowl. Mix altogether until the yeast and the rest of the ingredients are dissolved. Add all the different flours leaving the white flour until the end. Work the dough until it all comes together and it is not sticking to the sides. Sprinkle some flour on top of your finished dough and cover with a tea towel and let it rise for 30-40 minutes.

Part 2

When the dough has finished risen, knead the dough gently until all the air bubbles have disappeared, split the dough in two parts. Divide the dough in 10-12 nicely formed breakfast rolls on a baking tray and use method 1 Part 2.

When breakfast rolls are ready let them cool on a grill and later enjoy with whatever your heart desires.

Enjoy xx

 

Easy 10 min Asparagus Soup

20 Sep

 

Ingredients

1 bunch of fresh asparagus

1 charlotte

1 clove of garlic

500 dl of chicken stock ( or water with chicken stock cube, you can also use a veggie stock cube)

Pinch of salt & pepper to taste

Topping

Swedish Wasa bread ( ryevita is a good substitute)

Dollop of low-fat creme fraiche

Fish roe

Small shrimp

Pinch of dill

First of all clean and chop the asparagus, charlotte and garlic. Put together with chicken stock and bring to a boil.

When the asparagus is soft enough take off the stove and blend the mix until smooth. Voila within 15- 20 min you have got yourself a soup ready!

For the topping I found what i had lying around the house, but you can use anything. For example you could toast some bread and top it with pesto, cheese, slices of vegetables like tomato, peppers etc.

The beauty of these kinds of soups is that you can make it with different types of vegetables like broccoli, pumpkin, cauliflower the difference would be the cooking times, but the benefits the same, simple, tasty, and very healthy!

Enjoy xx

 

 

 

Malaysian Chicken with a Twist

15 Sep

I found this recipe online and thought it looked very interesting. Only because it was so simple and was something I could  prepare before hand.

After making it I can honestly say that this is THE WAY to cook chicken! It was moist, delicately flavoured, light and absolutely delicious! I followed a traditional recipe but tweaked it by brining my chicken and also making up my own accompaniment.

CHICKEN

1 whole medium chicken
2 big onion, cut in slices
1 piece of ginger, cut in slices
2 bunches of spring onions, each cut into three pieces
2 tsps. salt

CHICKEN RICE

2 cups of uncooked rice ( I use Basmati because its healthier)

3 tbsps. of cooking oil
chicken broth (from the precooked chicken)

Method:

Insert a few pieces each of the onion, ginger and spring onion pieces into the chicken. Put in a stock pot and top with water to cover the chicken. Add pinch of salt and I added a few white whole peppercorns, then leave in the fridge over night (this is called brining or to brine). When your chicken has been in the fridge over night take it out and bring to a boil, then skim off the scum that comes to the surface. Add the rest of the onions, ginger and spring onions.

Turn the heat to low and simmer for twenty minutes. Switch off the heat and leave for another 20 minutes. Do not open the lid of the pot before then. At the end of the last 20 minutes, take the chicken out of the pot and drain well. Reboil the stock for 20 minutes and strain. Set aside. Baste the chicken with the soy sauce and sesame oil.

Roast in a preheated oven (220 degrees C ) for 20 minutes or until golden brown. Take out of the oven and let rest for 10 minutes before chopping into serving pieces.

Method:

Wash the rice and drain. Bring the chicken broth ( instead of water) to a boil then ad rice, put on a low heat and let the rice cook slowly. Use the amount of liquid that you normally use when cooking your rice. When rice is looking ready, give it a quick stir. Put the lid back on switch of the cooker and let the rice rest until ready to serve.

BETTYS CHILLI SAUCE
Chop 1-2 charlottes, add into a small bowl, then add a tbsp of sambal ulek (otherwise just chop a fresh chilli). Add 2 tbsps of lime juice, 4 tbsps. of water, 3 tbsps. of fish sauce and 6-7 tbsp of soy sauce. Mix together and serve as sauce for the chicken.

Ps; This is most definitely one of the best chicken dishes I have had in a long time.
Enjoy xx
%d bloggers like this: