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This blog is about gut flora, good bacteria, scientific research, and anti-inflammatory food. It’s a prescription for anyone who wishes to eat their way to a healthier life. It’s impossible to overdose on this course of treatment.

Recipes

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Vegetarian meatballs with four ingredients

You who follow us regularly know how weak we are for short ingredient lists. When we realized that these vegetarian meatballs contained only four ingredients – sprouted green lentils, boiled beef, garlic and salt – we started drooling. Additionally – both of the children in the test panel gave thumbs up to them after being tasted. Not badly bad because our children may sometimes be quite skeptical about new recipes. Just such a thing!

If you plan to spread the lentils yourself, the recipe will take five days, but we did not dare to write in the headline. If you do not have a jar or patience, you can skip this moment and run on ordinary cooked lentils. Did not try this because we love to sprout things, big and small, but our reason tells us that it should be fine.

Vegetarian meatballs
(about 20 pieces)

1 dl green lentils (gets about 6 dl when sprouted)
2 dl whole buckwheat
2 garlic cloves
a pinch of salt

Begin to sprout the lenses. Rinse them carefully before placing them in the germ can. Rinse through every day. Harvest after five days.

Boil the bucket. Follow the instructions on the package, please let the beef be slightly overcooked and soft (unlike any other days of the week when we prefer al dente).

Mix with two garlic cloves and a little salt. Roll the balls as you cook at low temperatures in any oil. Take them off from the stove when they look like golden gold. Do not hesitate to feel a little soft inside, it will correct when they have cooled down.

Serve with optional accessories. In the picture you will see our carrot paste with stitch in the base, the recipe is made of cashew nuts, curry, dates and cayenne pepper and is found in this lovely cookbook.

Earlier spelled posts:

https://foodpharmacy.se/2018/02/grodda-steg-steg/

https://foodpharmacy.se/2018/02/8-goda-ting-att-grodda/

https://foodpharmacy.se/2018/02/4-favoritskott-att-odla-hemma/

https://foodpharmacy.se/2018/03/svarta-bonpuckar-med-gyllene-pumpamos-och-groddsallad/

Andra recept med föredömligt korta ingredienslistor:

https://foodpharmacy.se/2018/02/baka-eget-tunnbrod/

https://foodpharmacy.se/2016/07/glutenfria-bovetefrallor-med-fem-ingredienser/

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Recipes

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Party Piece: How to Eat a Whole Garlic Bulb in Less Than One Minute

It’s time for something incredibly exciting: roasted garlic. It’s exciting for two reasons: a) roasted garlic is sweeter and therefore perfect as spread, dip or in a soup, and b) it’s so mild you could eat the whole thing at once (your dear partner would like you to open a window before bedtime tonight).

Here’s a step-by-step guide.

1. Preheat the oven to 212° Fahrenheit (or 100° Celsius).

2. Remove the outer layer of the garlic bulb and cut the top off the bulb.

3. Drizzle some olive oil and place the bulb on a piece of aluminum foil (or parchment paper – better for the environment), large enough to wrap it completely.

4. Like this. Roast in the oven for 30-60 minutes.

5. Set the timer.

6. Voilà. Remove from the oven and let cool until safe to touch. With a little help, the cloves should pop out from their shells. Time for the party piece (optional): eat them all in less than one minute.

7. If you didn’t eat them all, you now have plenty of options. Since roasted garlic is so sweet, it will add delicious flavour to almost any meal. Try roasting 1 cauliflower, 1 chopped yellow onion and 2 carrots, together with the garlic. Remove from the oven and let cook in 4 cups of vegetable broth for a couple of minutes (not the garlic). Add the cauliflower, the onion, the carrots, and the whole garlic (yup, the entire thing) to a blender. Add fresh thyme, 1/2 cup plant-based milk and press start. Delish? Yes.

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Maria Rantén

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Brain Health

Are you having trouble focusing? Do you need a picture to help you locate where you parked the car? Do you make jokes about having Alzheimer’s? Are you feeling low, sad or depressed? Are you overly worried and anxious about everyday things? Need a coffee to get you going?

According to nutritional therapist Maria Berglund Rantén, this could all be signs you need to improve your brain function. But why isn’t your brain working? And is there something you can do about it? Brain health is all about making the most of your brain. Here are Maria’s seven best tips on how to boost your brain.

Are you getting enough oxygen?
Are your hands, feet and nose always cold? Are you tired all the time? Do you have a blood pressure lower than 110/70? If the answer is yes, your cells don’t get enough oxygen. Your brain is beautifully placed at the top of your body, and if your blood pressure is low, the oxygen won’t be able to fight gravity and reach the brain. If you’re not sensitive to salt, try adding a couple of grams of Himalayan salt to a large glass of water and drink it. And, don’t forget to get physical exercise. Using your muscles also helps your mind.

Anemia
Anemia is a condition where the number of red blood cells in the blood is lower than normal. It’s important to have good levels of red blood cells, hemoglobin and iron, since they help to transport oxygen to the brain and throughout the body. If you have anemia, don’t forget to determine the underlying cause and check what kind of anemia it is. Is it iron-deficiency anemia? Could it be due to low levels of ferritin? Or Vitamin B12 deficiency? Or something else? Seek the advice of your physician or other qualified health provider.

Are you riding on the blood sugar roller coaster?
This is fairly common, and pretty easy to fix. But whatever you do, always make sure that your brain gets enough energy. The brain is made up of very special cells called neurons. When you don’t provide the brain with energy, the neurons die (it’s called neurodegeneration). Balanced blood sugar levels will protect the brain. Eat breakfast, lunch and dinner. Eat protein (around 1-1,5 grams per kilograms body weight), fats and vegetables, preferably vegetables that grow above ground. Do you struggle with afternoon slumps? To prevent the 3pm sugar crash, try eating something 30 minutes before the blood sugar drops. Also, getting your blood sugar under control will help you sleep better at night.

Ketogenic diet
If you’re up for it, try a ketogenic diet. It’s a very low-carb diet, where the body turns fat into ketones for use as energy. This will turn your body into a fat-burning machine and provide your brain with more energy. If your body is ok with this kind of diet, it’s important to add phytochemicals and antioxidant powder to your diet. Otherwise it may have a negative effect on your overall health. A ketogenic diet is not recommended for athletes.

Metabolic flexibility
If your body crashes on a ketogenic diet, it means that your body does not have metabolic flexibility. In that case, try adding a small amount of carbohydrates to your diet and see if that will help maintain optimal brain function. I believe most people would benefit from eating like this. Include lots of vegetables, protein and fiber in your diet. And add small amounts of legumes, gluten free grains, root vegetables, squash and pumpkin.

Intermittent fasting
Intermittent fasting helps fight inflammation in the body and is good for both brain and overall health. There are many different ways to do intermittent fasting. Extending your overnight fast a little is probably the easiest way to start. Most men handle 18 hours without food, and most women around 14-16 hours. All adults should be able to fast for at least 12 hours during the night. How to plan your meals while fasting is totally up to you. Some fast one day a week, and some 2-3 times a month. I wouldn’t recommend fasting for more than three days without consulting a healthcare professional (the body will burn proteins for energy). For a 1-3 day fast, I would make 2 liters of green tea and mix it with 2 liters of water. Then I would add lots of fresh lemon and lime, and 4 tablespoons of maple syrup. Drink small amounts often to provide the brain with energy.

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Recipes

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Peanut Butter Cookies

We have a new family member. And no, it’s not a baby or a fluffy puppy. It’s an adult human being with blonde hair, blue eyes and lots of patience (we hope, haha).

Anyhow, her name is Julia and from now on, she will be our fabulous administrative coordinator. And today, we’re making Julia’s peanut butter cookies.

You need almost 0.5 cup peanut butter, two small bananas, 1 cup oat flakes, and 3-4 Tbsp soy milk (or other plant-based milk).

Add to a blender together with 1 Tbsp cinnamon and 1/2 Tbsp cardamom and process until the mixture forms a dough.

According to Julia, we should now place the dough in a pastry bag and carefully pipe the dough into round balls, and place them on a baking sheet lined with parchment paper. Seriously, a pastry bag? Us? Lina and Mia? My gosh, you can tell she’s the newest addition to the family.

But if you’re on team Jullan, you better start piping those cookies.

And if not, do your best to break off chunks of dough and place them on the parchment paper. Then press the cookies down with the back of a fork to squash them a little.

Then chop some very, very dark chocolate (preferably 80%). Sprinkle the cookies with dark chocolate, coconut flakes, sliced almonds and a tiny bit of salt. Bake in the oven at 300° F (150° C), or less if you have time to wait, for 25-30 minutes.

All done!

Prefer a sweeter cookie? 
Add 8 dates instead of the bananas. This will give you a sweeter and chewier cookie. Play around and see what happens!

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