Warm vegan vegetable stew

Danish recipe below

Even though we still have some warm and long late summer days here in Denmark, you feel a change in the weather. A subtle feeling preparing us for fall and winter. Maybe it is the late-summer-season berries or the ripe apples. Or the mornings getting a little cooler. I like this time of the year, just before everything changes and the colours of fall are explording all around us.

The chilly fall calls for sweaters and extra socks. It calls for indoor activities, hot chocolate and mommys pancakes.. It also calls for warmer food. The other day I made this easy, cheap vegetable stew full of taste. I made it with quinoa, but you can use rice, potatoes or even just a piece of bread instead.

 

 

Warm vegan vegetable stew

2 persons

Preparing: 10 minutes

Cooking: 45 minutes

  • 6 medium carrots
  • 3-4 celleries (also the leafs on top)
  • 1 zucchini
  • ½ broccoli
  • 1 small can of corn (choose those without added sugar)
  • 6 big tomatoes / 1 canned tomatos
  • 1 cup water (only half if you use canned tomatoes)
  • 1 tsp coconut oil
  • 1 tsp mustard seeds
  • 1 tsp ground cilantro
  • 1 tsp cumin
  • 1 tsp dried herbs
  • 1 splash applecider vinegar
  • Sea salt
  • Freshly grounded pepper
  • ½ cup quinoa + 1 cup water
  • 1 avocado
  • 2 handful fresh spinach / salat
  • 1 handful of your favorit freshly chopped herbs
  • 1 handful cherry tomatoes
  • Sriracha sauce if you like it more spicy

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Cut all the vegetables in coarse chunks. Put the broccoli, tomatoes and zucchini aside.

Heat coconut oil in a saucepan, put in all the spices and stir a couple of minutes. Put in the celleries (with the tops) and carrots and leave a couple of minutes. Put in the tomatoes / canned tomatoes and the water and bring it to boil. Turn down the heat and leave for 30 minutes.

Prepare the quinoa: Rinse in cold water. Put quinoa and water in a pot with a little salt. Bring to a boil, then turn down heat and leave for approx 15 minutes, or until all water is gone. Set aside.

After the 30 minutes, add the broccoli, zucchini and canned corn and maybe some more water. Leave if for another 10 minutes.  Add a splash of apple cider vinegar, salt and pepper to your taste.

You can spice it up with a little bit of sriracha sauce if you prefere that.

Prepare the bowls with baby spinach, quinoa, vegetable stew, cherry tomatoes and half of a avocado and some freshle chopped herbs on top.. Enjoy

 

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Varm, vegansk grøntsagsret

2 personer

Forberedelse: 10 minutter

Tilberedning: 45 minutter

  • 6 medium gulerødder
  • 3-4 stængler bladselleri (også bladene på toppen)
  • 1 zucchini (squash)
  • ½ broccoli
  • 1 lille dåse majs (brug dem uden tilføjet sukker)
  • 6 tomater / 1 dåse flåede tomater
  • 2-3 dl vand (mindre hvis du bruger dåsetomater)
  • 1 tsk kokosolie
  • 1 tsk sennepsfrø
  • 1 tsk stødt koriander
  • 1 tsk knust spidskommen
  • 1 tsk tørrede krydderurter efter eget valg
  • En smule æblecidereddike
  • Havsalt + peber
  • 1 dl quinoa + 2 dl vand
  • 1 avocado
  • 2 håndfulde babyspinatblade / anden salat
  • 1 håndfuld af dine yndlingskrydderurter
  • 1 håndful cherrytomater
  • Srirachasauce hvis du vil have retten lidt stærkere

Skær alle grøntsagerne i grove mundrette bidder. Sæt broccoli, zucchini og tomater til side.

Opvarm en gryde med kokosolie. Kom alle krydderierne i og rør rundt et par minutter. Tilsæt selleri og gulerødder og lad det stå et par minutter. Tilsæt nu tomater og vand, eller de hakkede dåsetomater. Bring det hele i kog, skru herefter ned for varmen og lad det simre i 30 minutter.

Tilbered quinoaen: Skyl den grundigt under koldt vand. Kom quinoa og vand og lidt salt i en gryde og bring det i kog. Skru herefter ned for varmen og lad det småkoge ca 15 minutter, eller til alt vandet er væk. Stil det til side.

Efter 30 minutter tilsættes broccoli, zucchini og majs, samt evt lidt ekstra vand. Lad det koge yderligere 10 minutter. Smages til med æblecidereddike, salt og peber. Tilsæt sriracha hvis du vil have det lidt stærkere.

Tilbered skålene med friske spinatblade, quinoa, cherrytomater og grøntsagsretten. Kom ½ avocado samt friskhakkede krydderurter på toppen.

 

Velbekomme

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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

Zughetti with creamy avocado-lime sauce and asparagus

In the mood for spaghetti? Try this instead! Zucchini spaghetti = zughetti!

Okay, to make the thin spaghetti-like zucchinis you need a special tool. It is one of my favorite tools. A spiralizer. IMG_2650What a perfect name. I have a thing with spirals, I think they are one of the most beautiful patterns. So of course I needed one of these in
my kitchen. Later I learned how easy and fun it is – it literally turns vegetables into spaghetti-spirals. I use it mostly for zucchinis, carrots and beets. And I use it many times a week, because it is such an easy way to eat more vegetables.

Don’t lose hope and don’t give up on this recipe. If you don’t have a spiralizer, I suggest you google it right away and buy one! They are not expensive, in Denmark you can buy them online for approx 12 dollars (85 kr). Do it, you won’t regret! 

Or you can use a potato peeler, that just gives you a littler broader zughettis, mor like fettuccine.. 

This recipe is on of my favorits. I make it at least once a week, with different variations depending of what I have in my fridge. It takes 10 minuttes, and it is so  incredibly tasty.IMG_2612

 

Zughetti with creamy avocado-lime sauce and asparagus

2 personsIMG_2611

  • 2 zucchinis
  • 1 avocado
  • 1 big handfull of fresh asparagus
  • 10-15 cherry tomatos
  • Juice from 3 limes
  • 1 garlic clove
  • 1 big handfuld of your favorit herb (parsley, cilantro, basil etc)
  • Salt and pepper
  • Coconut oil for frying

Heat the coconut oil in a pan with some freshly grounded pepper. Cut the asparagus in bites and put them on the pan.

Prepare the zucchinis by simply turning them around in the spiralizer. Put them in boiling water for 30 seconds maximum. Cut the cherry tomatos into halfes.

Blend the avocado with lime, herbs, garlic, salt and pepper. Add more of any of the ingredients to your taste.

Mix the avocado-lime sauce with the zughettis. Put on a plate and top with tomatos and asparagus.

 

If you prefer it raw, just don’t cook the asparagus and don’t put the zughetis in hot water.

 

Enjoy and eat the greens!

 

 

 

Zughetti med cremet avocado-lime sauce og asparges

2 personer

  • 2 squash
  • 1 avocado
  • 1 stor håndfuld friske asparges
  • 10-15 cherrytomater
  • Saft fra 3 limefrugter
  • 1 stor håndfuld friske krydderurter (persille, koriander, basilikum)
  • 1 fed hvidløg
  • Salt og peber
  • Kokosolie til stegning

Opvarm en pande med kokosolie og friskkværnet peber. Skær asparges i mundrette stykke og kom dem på panden.

Forbered squashene ved simpelthen at dreje dem rundt inde i spiralizeren. Kom dem i kogende vand i maks 30 sekunder. Skær cherrytomaterne i halve.

Blend avocado med lime, urter, hvidløg, salt og peber. Tilsæt mere af hvilken som helst af ingredienserne til du er tilfreds med smagen.

Vend zughettien med avocado-saucen. Kom det på en tallerken og top med cherrytomater og asparges.

Hvis du vil have en helt raw version, kan du bare undlade at putte zughettierne i varmt vand og bruge aspargeserne rå.

 

Velbekomme 🙂

 

 

 

Fresh spring rolls with peanut butter dip

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Fresh spring rolls is such an easy way to get a lot of veggies, and you can combine them in  so many ways using almost any vegetable you have in the kitchen.

These ones come with a peanut butter dip and thai sauce on the side. Oh yeah it is good

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Peanut butter dip

  • 3 tbsp peanut butter (crunchy or creamy)
  • 2 spsk tamari (glutenfree soy sauce, you can use regular soy sauce)
  • 1 garlic clove
  • 2 tsp freshly grated ginger
  • Juice from 1-2 lime
  • Sweetener to your taste (e.g honey or agave)

Blend all ingredients. Add more of any of the ingredients if you like. Place it somewhere cold until use.

Can easily keep 7 days in an airtight container in the fridge.

 

Thai sauce

  • 1 tbsp of red curry paste
  • 4-5 tbsp coconutmilk

Blend. Add more of either curry paste or coconut milk to your taste

 

Fresh spring rolls

Estimate 3-5 rolls per person

  • Rice paper
  • Vegetable after your choice (spinach, kale, carrots, cucumber, avocado, onion, sprouts, pickled ginger, bell pepper, asparagus, fresh herbs etc.)
  • Add fruits if you like, my favorite in spring rolls is mango!

Prepare the greens – and start roling!

You can see videos on youtube or read on the package of the rice paper how to prepare and roll them.

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Serve with peanut butter dip, tamari, thai sauce, toasted sesame and some more freshly chopped herbs

 

Enjoy!