Kimchi and the gut

Dansk version Kimchi

Hello 🙂 I hope you are all having a beautiful summer.. Wow it’s been a while, but I have been so busy being in love that I couldn’t figure out doing anything online.. I am still in love, but as things are right now I have time again.. So let’s get right to it..

Todays subject is kimchi. Well actually todays subject is bacterias. But kimchi has a part in that discussion.

I’ll get back to kimchi in a little bit, first I want to talk about your internal best friends: The good gut bacterias.

You must have heard about your pretty amazing gut bacterias – everybody have been talking about it the last couple of years. How important they are for your health, your immune system, your digestion and how you feel in general.

Just a couple of fun facts about these tiny cells living inside you:

  • You have approx 2 kg of gut bacterias – that’s quit a lot of bacterias.
  • Actually you have 10 times more bacterias in your body than you have of your own human cells – you can argue that you are just a host for all these bacterias.
  • The more the merrier: When your gut is full of the friendly bacterias, there are no room for the bad bacterias, those bacterias that makes you sick with vomit, diarre and stomach pain, just to mention a few.

 

Considering how many you have, it kind of makes sense that you want to stay good friends with them. Which is actually pretty easy. Just feed them the right food, and avoid things that will kill them – then they are happy and when they are happy, you are definitely also (at least more) happy.

Things that kill the good bacterias are  e.g. antibiotics, alcohol, pesticide leftover from food and water and processed food with refined sugar.

Very roughly you can divide the good food for the bacterias into prebiotics and probiotics.

Prebiotics are “food” for the bacterias, or substances that induce growth and activity of the microbes. These are the non-digestable fiber compounds that pass undigested through your upper gastrointestinal tract and stimulate the bacterias that live in the large intestine (the colon). You will find these non-digestable fibers in any vegetable. This in one of the reasons why fibers are SO important in your diet. Your army of healthy and strong bacterias live of them, and as I mentioned before: STAY GOOD FRIENDS WITH THEM.. So next time you eat, invite them to a dinner full of veggies. E.g these very healthy vietnamese spring rolls with the most awesome dip in the world ;).

Maybe you wonder how preparation of food will alter the prebiotic content. It is not completely figured out, but it is fair to assume that at least some of the prebiotics will be lost in the process of cooking. So the more gentle you cook your food, the better for the prebiotics, at least very possibly. That doesn’t mean that you have to go all raw, as with almost anything in life a balance is the healthiest way to live. So vary your diet and eat both cooked and raw vegetables.

Probiotics are living microorganisms in itself – so these you eat to add more of the healthy microbes. Actually you can say that the prebiotics are food for the probiotics.. You can buy probiotics as a supplement, both as pills or powder. But my gut (aka my bacterias 😉 ) tells me that real food is always a better choice than a chemical. Having said that, sometimes you may need supplements if your body is out of balance, just always think of them as what they are: Supplements to a varied healhty diet full of vegetables, fruits, whole grains, nuts and seeds.

Foods full of probiotics are: kombucha (fermented tea – really delicious, it is sparkling and super fresh), yoghurt (well maybe not full of bacterias, but it does definitely have some, and if you drink and eat animal products it is a much better and healthier choice than milk), miso, tempeh, sourkraut and kimchi (fermented kale and vegetables).

So this is where kimchi comes into the picture. Even the name sounds like something you want to try right? It is really healthy and good; it is spicy and sour and you can use it to spice up almost any salad, and a lot of cooked dishes too. On top of that it is super easy and cheap to make.. And this is the recipe I will share with you today

Kimchi – a Korean health booster

1 big glas jar

  • 1 organic white cabbage (save the 1 or 2 outermost layers)
  • ½ organic chinese cabbage
  • 4 big organic carots
  • 10 organic radishes
  • 1-2 tbsp sea salt

These are the vegetables I used. But I believe you can use what ever kind of cabbage, carrot, beet, radishes you have at home. Or add spices, that is another experiment for me too though.IMG_5241

Cut all the vegetables finely in a big bowl.

 

 

 

 

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Add salt, but start with one tbsp. Now start massaging the veggies with the salt until the juice starts to come out and the cabbage starts to soften. Keep massaging for about 5 minutes. You need to get enough juice to cover the veggies when you press them down. If you don’t get enough juice, try to add another tbsp. of salt and massage another 5 minutes.

 

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Now it needs to be under pressure for an hour or so, I made this arrangement. This is to make sure that you get enough juice – yes it is all about the juices. If it still isn’t covered with juice after an hour, then add more salt and massage a little more.

Be creative, just make sure it is covered in juice.

 

In the mean time you can boil a big glas jar to make sure it is clean. Now go watch some amazing human beings doing amazing things in the Olympic Games.

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After an hour you put all the veggies and all the juice in the glas jar.

Again, you need to make sure that everything is covered in juice, or it will rodden because of the contact with air – believe me I tried it, NOT delicious. On top of this beauty you place the outermost layers of the cabbage to make sure everything is covered in juice. If there is too much space in the jaw you can put more layers of cabbage, you can use a glass or a plate or whatever fits to keep the veggies under pressure and juice. Now close the jar and leave it on the kitchen table (or where ever you want, just not direct sunlight and not in the fridge) for 2-4 days for the bacterias to do their magic. Look at it daily, you will see bobbles as a sign of life :).

Vegetables are covered with good and healthy lactobacillus – fanzy word for a speciel type of the good bacterias. Now these active workers will start to ferment the sugars in the vegetable into lactic acid, which gives it its characteristic sour smell and taste.

After a few days (2-4 depending on room temperature) the process is done and you can take out the extra layers of cabbage. After this keep it in the fridge.

The taste in itself is sour, fresh and a little salty, for some it is a little “hard to handle” (I like it though), but if you use a spoonful (two if you ask my boyfriend) it spices up almost any salat, sandwich, pizza, cooked dish, pasta or whatever. Try it, you wont regret it. It keeps in the fridge at least a couple of weeks (that’s the longest one jar has been in my kitchen). You can even use it as a gift for the gut bacterias of a loved one.

 

Enjoy your day and eat the greens

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Tip for easy iced coffee

Danish recipe below..

I love coffee – the taste and that special feeling you get sitting with a nice cup of warm coffee. I only drink one cup a day, and I don’t do it to get energy, but simply because I like it. If I drink more than one cup I really can’t sleep at night, not so nice.

But during the summer the hot drink gets almost too hot. So iced coffee is the perfect solution!! BUT,  I am simply too lazy to make a cup and wait for it to cool down, I don’t like to cool it down with ice cubes (it makes it thinner and it just gets tepid and not really iced), and I don’t like to pay overprize for the extremely sweet ones you can buy in cafés. So what to do?

 

This is so easy that it’s almost not a recipe. And maybe so easy tIMG_3135hat you already thought of it and use it every day. BUT in case you don’t, I will share with you my sacred summer coffee tip.

The only problem with this tip is that you need to prepare it the night before you can use it, but then you have for a looong time of ice coffee (of course depending on how much you actually drink).

You can actually use it for all sort of things – n’icecream, chocolate coffee mousse, cookies. Literally only your imagination and taste buds set the limit.

 

Coffee “extract” 

Gives approxx 10 glasses of iced coffee

  • 2 L cold water
  • 125 g coffee (I grounded my favorit beans, use whatever you have or prefere)

Mix together in a big bowl, leave in the frigde over night (at least 8 hours) to infuse, strain it through af coffee filter, put in to a glas container and store in the fridge. That’s it, you now have perfect coffee ready for delicious iced coffee.

To make ice coffee: Mix approx half coffee with half plant mylk (or what ever milk you prefere), depending on your preferences. Add sweetener to your taste (agave, honey, sirup, sugar etc).

Oh and another tip: Freeze some of the coffee to icecubes, it looks cool with the dark cubes in the drink.

 

Enjoy, but don’t forget the greens

 

Kaffe”ektrakt”

  • 2 L koldt vand
  • 125 g kaffe (jeg kværnede mine favoritbønner, men brug hvad du har og foretrækker)

Bland kaffe og vand i en stor skål, rør det godt sammen, lad det trække i køleskabet natten over (mindst 8 timer), si det gennem et kaffefilter, hæld på en glasflaske. Opbevares på køl. Det var det – nu har du altid lækker kold kaffe klar på køl til når trangen melder sig.

For at lave selve iskaffen: Bland ca. halv kaffe med halv plantemylk (eller din foretrukne mælk) – her må du prøve dig lidt frem og finde frem til de mængder der virker for dig. Smag til med sødning efter eget valg (agave, honning, sirup, sukker osv).

Bonus tip: Frys noget af kaffe”ekstraktet” i isterninger, det ser godt ud med de mørke terninger 🙂

 

Hav en dejlig lørdag

 

 

Homemade coconut mYlk

Recipe in Danish below

Every plantbased blog needs a plantbased recipe for milk – or mYlk..

(The commercial ones are just called milks too, but I like to call them mYlk, since it is not milk)

You have probably heard some people (a lot of people) saying that cow milk is good for you, it gives you strong bones and teeth, and who wouldn’t want that. But maybe you heard other people saying that cow milk is actually bad for you. Confused? I get that. I am working on a post about calcium, why we need it and why you DON’T need to drink milk from animals to get strong bones.

This post is about making your own plantbased mylk, a really good substitute for regular milk from cows.

Cutting down on regular cow milk, that you have known since you were small, can be a challenging thought if you don’t have any alternatives. I know, then what to do with your very important morning coffee, right? Don’t worry, I mean really, DON’T worry. More than 10 different types of plantbased mylks are available in shops, so I am sure you can find one that you like. They vary in taste, sweetness and texture. Eg. oat milk and rice milk is very liquid and really sweet, while almond milk is thicker and more heavy in the taste.

Make it an experient, to find your favorite!

Buying plantbased milks can be a little expensive, I know. But it is actually really easy to make them your self! In this way you also know exactly what you put in your body, because even many of the organic ones contain some weird ingredients. And many of them are sweetened with sugar, so read the ingredient list if you try to avoid this.

You can make any kind you want, I have tried coconut, almond, oat and rice.

If you want to make it your self, all you need is a blender, a strainer and a glass bottle (or any container for the fridge). It takes no more than a couple of minutes.

I use this wonderfull machine:IMG_2827

It is actually a soup maker, but I use it for smoothies and plantbased mylks too. For me it works better, it is super easy to use, it has different programes depending on what you want to make, and it is easy to clean. But a normal blender works perfectly fine too.

If you use a coarse strainer you get a little thicker mylk and it can have a little sediment when you leave it in the fridge. If you don’t like this, you can strain it through a cloth used to strain cheese. You can even buy a cloth for nut milk. Again, you have to try to find out what works for you..

 

My all time favorite plantbased mYlk is coconut mylk. It has a sweet, subtle taste of coconut. It works in coffee, tea, porridge, smoothies, pancakes etc. And it doesn’t have any sediments at all.

I don’t know about the fat content, I have not been able to find out precisely. After a while in the fridge the fat on top of the mylk does harden, you can remove it if you don’t want this.

If you use less water, you get a more creamier mylk, this you can use instead of canned coconutmilk. The leftover coconut, you can put in the fidge and use as topping, in porridge, baking, stir-frys or whatever cooking you want to add some coconut flavour.

 

Coconut mYlk

Approx 1 L

  • 1 cup coconut flour
  • 4 cups hot water
  • (to experiement with taste you can add spices like cinnamon and cardamom, grounded. Or vanilla powder)

Cover the coconut flour with the hot water for a couple of mIMG_2823inutes, add spices if you like. Then blend a couple of minutes, strain, and pour into glass bottle. Let cool and put in the fridge. It keeps a couple of days in the fridge.

Keep the leftover strained coconut in the fridge too for later use

If you like it sweeter, you can add any natural sweetener, like dates, agave or stevia. I personally prefer it without sweetener, but once again: Experiement and find your own favorit.

The one in the picture is a little darker, because I added a little bit of cinnamon and cardemon, I like it with spices. Add any spice that you like.. If you only use coconut, it is completely white.

 

Creamy coconut mYlk

  • 1 cup coconut flour
  • 2 cups hot water

Same as above.

 

Eat the greens, and have a beautiful day

 

Kokosmylk

1 L

  • 2,5 dl kokosmel
  • 1 L kogende vand
  • (prøv at eksperimentere med smag ved at tilsætte krydderier som kanel og kardemomme. Eller f.eks. vaniljepulver)

Kom kogende vand over kokosmelet og lad det stå et par minutter. Blend herefter et par minutter, si det (jo finere si, jo finere mylk. Brug evt ostelærred eller nøddemælkspose hvis du vil have mylken helt fin) og hæld det på en glasflaske. Kom det i køleskabet når det er afkølet, holder sig frisk et par dage.

Kan bruges hvor som helst du ellers ville bruge almindelig komælk.

Opbevar det frasiede kokosmel-rester i køleskabet også, kan bruges i grød, smoothies, bagværk, pandekager, som topping på frugt eller is osv. Kun fantasien sætter grænser..

 

Cremet kokosmylk

0,5 L

  • 2,5 dl kokosmel
  • 0,5 L kogende vand.

Fremgangsmåde som ovenfor. Denne mere cremede version kan bruges i stedet for kokosmælk på dåse, fx i madretter.

 

 

 

Oil free-freezer-friendly-falafels

DANSIH recipe below

I love chickpeas. At this very moment I can’t remeber one single thing with chickpeas that I don’t like.

I also really like things you can make a big batch of, and them put them in the freezer for later use.

On top of this I prefere my food unspoiled by any harmfull frying oil.

So if you combine the above 3 things you get a chickpea-oil free – freezer – friendly – falafel.

BE AWARE: if you use dried chickpeas, you need to soak them 10-12 hours in cold water.

 

Oil free chickpea falafels

Start the night before!

25-30 pc.IMG_2457

  • 250 g dried chickpeas (ca 430 g soaked chickpeas)
  • 2 big handfuls of herbs of your choice (I used parsley and cilantro)
  • 1 big onion
  • 2 tsp ground cilantro
  • 2 tsp ground cumin
  • ½ tsp chilli
  • 1 tsp himalaya salt (or any salt)
  • 1 tsp baking powder
  • 2 tsp fiber husks
  • Freshly grounded pepper

Soak the chickpeas overnigt. Rinse. DO NOT COOK THEM!

Preheat the oven to 200 degrees

Put all the ingredients in a food processor or blender, and blend until smooth. Roll into small balls, place on a baking sheet and bake in the oven until crispy and golden, 20-25 min. If you want to freeze them, you can bake them a little less, so that they don’t get over-cooked while you reheat them in the oven when you are going to eat them.

You can also use them right away e.g. in a wrap or with a salad.

 

Enjoy and eat the greens

 

 

Oliefrie falafler

VIGTIGT: opskriften skal startes aftenen i forvejen hvis du bruger tørrede kikærter

25-30 stk

  • 250 g tørrede kikærter (ca 430 g opblødte)
  • 2 store håndfulde af dine yndlingskrydderurter (jeg brugte persille og koriander)
  • 1 stort løg (eller 2 små)
  • 2 fed hvidløg
  • 2 tsk knust korriander
  • 2 tsk knust spidskommen
  • ½ tsk knust chili
  • 1 tsk himalayasalt (eller hvilken som helst slags salt)
  • 1 tsk bagepulver
  • 2 tsk Fiber Husk
  • Friskkværnet peber

Aftenen i forvejen lægges kikærterne i blød i rigeligt vand.

Skyld de opblødte kikærter – de skal ikke koges!

Tænd ovnen på 200 grader

Kom alle ingredienser i en foodprocesser eller blender, og blend til en glat sammenhængende dej.

Tril dejen til kugler i ønsket størrelse, læg dem på en bageplade og bag dem i ovnen til de er gyldne og sprøde (20 – 25 minutter). Hvis du vil fryse dem, kan du med fordel bage dem lidt kortere tid så de ikke bliver tørre hvis du genopvarmer dem i ovnen.

 

Brug dem f.eks. i en salat eller en wrap, eller frys dem så du har til en nem frokost eller aftensmad en anden gang..

Hav det dejligt 🙂

 

 

 

4 ingredient date truffles

Danish recipe below..

 

I know I wrote 4 ingredients. But these actually have an extra secret ingredient – optional though.. These truffles leave you speachless. And I have nothing left to say. So I will just jump right to the recipe.

 

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4 ingredient date truffles

Approx 20

  • 300 g fresh pitted dates
  • 2 tbsp cacao
  • 1½ tbsp coconut oil
  • 1½ tbsp coconut flour
  • Secret ingredient: 1 tsp spirulina powder (OPTIONAL)

If you use the small juicy fresh dates, you can mash them with a fork. This way you don’t have to worry about killing your blender. It’s super easy, takes no longer than a minute.

Add cacao, coconut oil and coconut flour (and spirulina) and mash until it’s mixed. If the texture is too sticky you can add more cacao or coconut flour.

Cool in fridge for 10 min. Roll into bite size balls. After you can roll them in coconut, cacaco, chopped almonds or whatever you prefer.

Keep in fridge, can easily stay good for a week (if you can keep your fingers away for so long). I imagine that you can freeze them too, but I have not tried it. If you try it please let me know how that goes 🙂

About spirulina powder: I promise you don’t taste it in the truffles! It just adds an extra darkness to the colour. And it is such a healthy superfood, e.g. rich in calcium, magnesium, zink, iodine, essential amino acids (you can read more about proteins and amino acids in this post) and more. So why not just add them whenever you get the chance

 

Enjoy 🙂 and don’t forget the greens

 

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Daddeltrøfler med 4 ingredienser (+ en hemmelig valgfri)

Ca 20 stk

  • 300 g udstenede dadler
  • 2 spsk kakao
  • 1½ spsk kokosmel
  • 1½ spsk kokosolie
  • Hemmelig ingrediens: 1 tsk spirulinapulver (VALGFRI)

Hvis du bruger de små friske, saftige dadler kan du faktisk bare mose dem med en gaffel, så er du fri for at frygte for din blenders liv. Det er super nemt, og tager ikke længere end et minuts tid.

Tilsæt herefter kakao, kokosolie og kokosmel (og spirulina) og bland det godt sammen, stadig bare med gaflen. Hvis konsistensen er for klistret kan du blot tilsætte mere kakao eller kokosmel.

Sæt på køl ca. 10 minutter. Kan herefter trilles til mundrette kugler. Vendes i f.eks. mere kokosmel, kakao, hakkede mandler eller hvad du nu foretrækker.

Opbevares på køl til de skal serveres. Stadig lækre efter en uge på køl.. Jeg forestiller mig at man også kan fryse dem, men det har jeg ikke afprøvet, så hvis du giver det et forsøg er du velkommen til at skrive til mig hvordan de bliver 🙂

Et par ord om spirulinapulver: Jeg lover dig at man ikke kan smage pulveret i trøflerne. Det tilføjer blot et ekstra mørkt pift til farven. Og så er spirulina så smæk fyldt med kalcium, magnesium, zink, jod, essentielle aminosyrer (du kan læse mere om proteiner og aminosyrer i dette indlæg) og meget andet. Så hvorfor ikke bare tilføje det så snart du har muligheden for det..

 

God fornøjelse 🙂

 

 

 

The protein-obsessed-era

For a Danish version: Proteiner

I am really new to veganism, but I already get a lot of questions about what I eat. And one very common question is: where do you get your proteins? I guess many of you vegans out there have had the same experience.

Actually this question also concerned me the most when I stopped eating meat. So in the beginning I would make sure that I had one protein shake every day and that I always had chickpea hummus in my fridge. But the question and fear of not getting enough protein made me do a lot of research, and what I discovered was a big eye-opener for me.

We live in a very protein focused world. On a daily basis we are told that we need our proteins and that meat is the best source. We find advertisements everywhere with protein powder, protein bars and protein shakes. “Eat proteins and gain muscles”. A lot of people actually think that THIS is why we need proteins, to build up muscle and strength. But what is it exactly about protein that is so important? Is it really only to get muscles? What is protein altogether? And from where do we get our proteins?

First I want to make one thing clear. We eat food. Not isolated nutrients like proteins, fat, cholesterol, carbohydrates etc. Food is a package deal. Along with the proteins from meat you ALSO get saturated fat and cholesterol, both bad for you. Along with proteins from plants you DON’T get any cholesterol or saturated fat (few exeptions), instead you get fibers, complex carbohydrates, vitamins and minerals, all good for you. I think we should start to look more at the whole picture, and not just one single item, because the interactions between what we eat and what happens in the body are so complex, so I repeat: food is a package deal. Some packages are really good, some you simply would want to avoid.

Anyways, back to the proteins. Proteins are build of chains of amino acids. There are hundreds of different types of amino acids, but the proteins that the human beings build are made out of 21 different amino acids, combined in chains in different lengths and combinations. Of these 21 amino acids, 9 are said to be essential, which means that our body cannot make them, so we have to get them through what we eat, the remaining 12 amino acids we can build ourselves. Proteins have so many more roles in our body than just to build up muscle. They are vital for us, without proteins our body simply could not work. Every protein has its own job. They do everything from transportation of molecules, communication with other cells and the make-up of tissues (e.g. muscle). Some of our hormones, like insulin and growth factor, are also build of proteins. Antibodies (which are part of our immune system) are proteins too. Just to mention a few examples.

So without a doubt we need amino acids to build proteins to maintain all these important functions in our body. The problem with the proteins we eat, e.g. from meat, is that we cannot just reuse the proteins. It goes like this: when you eat a piece of beef your digestive system immediately starts to break this beef down into proteins, water and fat (the main components of meat). Then the proteins are broken down into amino acids. Now the body absorb the amino acids so it can start rebuilding its own proteins from them. It is actually pretty hard work for your body to break down this heavy meat to get the important amino acids, even if it does it without complaining. And the amino acids are not the same quality after they have been used to make meat one time. So here you are, after eating the meat, using a lot of energy to get building blocks in a lower quality than you could actually wish for.

The good news are that all  – and I repeat ALL – plant based whole foods (fruits, vegetables, nuts, seeds, grains) contain proteins. And they don’t come in hard-digestible proteins. They come like pure, unspoiled amino acids. New and high quality building blocks, really easy for your body to use. The content of proteins vary, you will find a list of good sources of plant proteins further down.

A general misunderstanding refers to the term “complete” protein. That a protein is complete means that you get all 9 essential amino acids in a balanced amount from one protein source. Animal products, like beef, poultry, milk and eggs are “complete” proteins, and yes plant proteins are “incomplete” (except maybe quinoa, but there seems to be some confusion on this one). Well, since “complete” sounds better than “incomplete”, you might think that proteins from animals are better than proteins from plants. But so much research now show that you don’t need every single essential amino acid in every single bite in every single meal during the day. Your body is super intelligent and it takes what it needs and what it lacks every time you eat, and if you just get all the essential amino acids during a day it can easily build up the proteins it needs. And as written above, in the package deal from the world of plants you don’t get saturated fat and cholesterol, but instead you get a lot of fibers, vitamins, minerals, complex carbohydrates and the good fat. The key to the problem with the essential amino acids is that you need to eat a varied plant based diet. You will get a problem if you only eat chickpeas. But then again, who would want to only eat chickpeas, they are good – yes – but maybe a bit boring after a while. Eat fruits, vegetables, nuts and whole grains in different colors, different textures and both raw and cooked. Every single day. Then you are good to go.

A quote from the Danish Veterinary and Food Administration:

“It is a common misunderstanding, that it is difficult to get enough proteins when you eat vegetarian. The quality of proteins from plants are approximately just as good as the quality of proteins from animals, as long as you eat different types of plants during the day”.

All right, so far so good. But if you are just a little like me, maybe more questions are coming now. Like how much protein do I actually need? And can I get too m
uch protein? And can I gain muscle on plant protein?

The very quick answers to these questions are: you need far less protein than you might think, and YES you can very easily get too much protein (IF the protein source is an animal product), and try to google vegan athletes and you will see that lack of muscle, strength and endurance is not an issue at all.

A quote from dr. Mikael Bitsch, chief surgeon at Copenhagen University Hospital: “Do I get enough protein? Yes, without a doubt. It is completely unproblematic. If you eat until you are satiated from a varied plant based diet, it is unavoidable that you get enough protein. And it is a big misunderstanding, when those who do a lot of fitness, think that they need at lot of extra protein. Not to speak about diets high in proteins, which can give you severe side effects and cause disease. This is confirmed by the newest science summed up by WHO that shows, that too much protein, especially protein from processed meat, increase the risk of cancer”Bønner

Soon I will post vol. 2 on the protein- problem. Here I will discuss how much proteins you actually need, and why it is potentially harmful for you to get too much proteins from animals. I will also give examples of easy ways to get enough protein on a plantbased diet.

Somehow some people get very provoked when the subject “proteins” is discussed.  You can see in their eyes that they want to yell at me: “Don’t you dare to touch my Friday steak!” and “Oh my god, these annoying vegans are so judgmental”. And here I haven’t even started talking about animal rights or the environmental problems with the industry of the animal products ;). I really don’t try to make anybody feel bad about what they do, and I don’t have the truth. We are all different individual beings on our individual journeys. I simply want to deliver science based facts and my considerations. Then it is up to you to act upon it. Let us not judge each other. We are all free to choose what makes sense to us. You are free to eat what you want and I am free to write what I want. I just honestly hope, that what I write will make you consider choosing something else.

If you want to know more, I can recommend “The China Study” by T. Colin Campbell. He looks at the diet as a cause of the western diseases like diabetes, cancer, heartdiseas, osteoporosis and more. Really good reading.

Also, on nutritionfacts.org on youtube, you will find many short videos that sum up the huge amount of science in this field. Regarding proteins I can recommend this: Do vegetarians get enough proteins?

 

Good plant sources of protein:

Beans, lentils, quinoa, chickpeas hemp seeds, tahini, oats, seeds and nuts like sun flower, pumpkin and almonds. Remember, you find proteins in all plants also broccoli, cauliflower, mushrooms etc, just in smaller amounts.

 

Now there is only one thing left to say. Enjoy, and eat the greens.

 

 

 

 

 

Banana bread

Today is a day of wind, grey sky and rain. Today is a day for a banana bread.

It is vegan and free of gluten and refined sugar and oils. It is really good and deliciously moisty, and fits perfectly next to my cup of tea on this chilly friday afteIMG_2678rnoon.

It is not too sweet, so if you prefer it sweeter you can add more dates, or a little sweetener of your choice, and maybe some more oats for the dough to stick together.

 

Banana Bread (Danish recipe below)

  • 4 ripe bananas
  • ½ cup coconut milk (or any other plantbased milk)
  • 1 cup oats
  • 100 g dates
  • 50 g chopped walnuts
  • 1 tsp cardamom
  • 1 tsp cinnamon
  • 1 pinch of salt
  • 1 tsp baking powder
  • 2 flax seed eggs (mix 2 tbsp grinded flax seed with 6 spsk boiling water – read more below)
  • 1 tbsp cacao powder
  • 1 tbsp carob powder (or an extra tbsp cacao if you don’t have carob powder)
  • Optional: 1 ekstra banana for the top

Turn on the oven to 180 degrees.

Prepare the flax seed eggs:

In generel you use 1 tbsp flax seeds to get one flax seed egg which is the equivalent of 1 ordinary egg. Since we need 2 flax seed eggs for this recipe you use 2 tbsp af flax seeds. Grind the 2 tbsp of flax seeds and mix with 6 tbsp boiling water. Set aside a couple of minutes. If you don’t have a grinder, just put the flax seeds in the boiling water, and after a couple of minutes you strain the slime from the flax seeds and use the slime. Save the flax seeds for later use in porridge or smoothie.

Blend together bananas, coconut milk, oats, dates, cardamom, cinnamon, salt and bakingpowder.

Put ½ of the dough into another bowl and mix in cacao and carob powder, add the chopped walnuts to the other half. Now add 1 flaxseed egg to each bowl and mix.

Put the dough in layers in a tin, I used a 3L tin. Top with one slized banana and bake in the oven for 1-1½ hour. You could very easily spread some melted chocolate on top after baking.

 

Have a beautiful weekend..
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Bananbrød

  • 4 modne bananer
  • 1 dl kokosmælk (eller anden plantemælk)
  • 2 1/4 dl havregryn
  • 100 g dadler
  • 50 g hakkede valnødder
  • 1 tsk kardemomme
  • 1 tsk kanel
  • 1 nip salt
  • 1 tsk bagepulver
  • 2 hørfrøæg (2 spsk kværnet hørfrø mixes med 6 spsk kogende vand – læs mere nedenfor)
  • 1 spsk kakao pulver
  • 1 spsk caroboulver (eller en ekstra spsk kakao)
  • Valgfrit: En ekstra banan til toppen

Tænd ovnen på 180 grader.

Forbered hørfrøæggene:

Helt generelt bruger man 1 spsk hørfrø til 1 hørfrøæg som svarer til 1 almindeligt æg. I denne opskrift skal vi bruge 2 hørfrøæg, og derfor 2 spsk hørfrø. Knus dem, fx. i en kaffekværn og bland dem med 6 spsk kogende vand. Sæt til siden et par minutter. Hvis ikke du kan knuse hørfrøene, tilsætter du blot det kogende vand. Efter et par minutter dannes “hørfrø-slim”. Si hørfrøene fra og brug slimet som æg. Gem hørfrøene og kom dem i fx. grød eller smoothie.

Blend bananer, kokosmælk, havregryn, dadler, salt, bagepulver, kanel og kardemomme.

Tag ½ af dejen i en anden skål og bland det med kakao og carobpulver, bland de hakkede valnødder med den anden halvdel. Kom 1 hørfrøæg i hver skål og bland grundigt.

Kom nu lagvis den mørke og den lyse i dej i en kageform, jeg brugte en brødform på 3 L. Top med en halvereret banan. Bages i ovnen 1-1½ time. Kan med fordel smøres med lidt smeltet chokolade på toppen når den har bagt færdig.

 

Jeg ønsker jer alle en dejlig weekend!