Ragu alla Bolognese with Chili Zucchini Pasta.

I love an old fashion Spaghetti Bolognese with a lot of Parmesan cheese and ketchup but with my choice of diet it’s been a while. So this evening I decided I would make a low carb version and it really hit home.

Chili vitlök


500 grams or 1 lbs. Minced Beef

250 grams or ½ lbs. Smoked Hickory Bacon

1 Chopped Yellow onion

2 Chopped Garlic Cloves

250 grams ½ lbs. Button Mushrooms

1 can of Tomato Sauce

1 tablespoon Oxfond or Better than Bouillon

Fresh Tarragon

Fresh Thyme

Salt and Pepper

 Zucchini Pasta

1-2 Zucchini

½ Chopped Red Chili

1 Chopped Garlic Clove

Olive Oil

Salt and Pepper


¼ cup Tomato Paste

1 chopped Garlic clove

1 tablespoon Olive oil

Pinch of Cinnamon

Almost ¼ cup Balsamic Vinegar

Chili Flakes

Salt & Pepper

Mix all the ingredients for the Ketchup in a bowl.

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How To: Start frying the minced beef in a frying a pan when the meat as a browning to it rinse off the excess liquid. Add the onion and garlic and let it fry for a minute or two before adding the tomato sauce and bouillon. Season the sauce with the fresh tarragon, thyme, salt and pepper and let it simmer under a lid, you may have to add water if you think it is becoming to dry. In a different frying pan fry the bacon till it is crispy, rinse off the fat and dry off the bacon with a paper towel before adding to sauce.

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Shred the zucchini and start with frying the chili and garlic in a wok (if you have one). Add the Zucchini and fry it for another 3-4 minutes and season with salt and pepper.

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I died the burpee death today!

It may just be me but no matter how psyched I am, it is not flying on Mondays! You now when the alarm is going off in the morning and your bed is nice and warm maybe the kids are cuddling up to you and the smell of them are just yummy and the last thing you want to do is to get up, that is how every Mondays feels like. The thing is though; Jonathan doesn’t give a flying shit. His expectations are always that you should perform like you are going to compete in the Olympics the following week and today was no different.

uppvarmningpullupketpush squat

So we went out working the core hard and when we were done we brought out 25 lbs. kettlebell and moved on to the shoulders and legs. The sweat was dripping and the heart rate was beating for sure because touching the kettlebell to the floor and then pull it up under you chin together with the rest of the exercises in the circuit  you might as well be running sprints.


As the hour moved on nothing got easier and we kept on working the shoulders with the kettlebell and pre exhausting the legs with squats before Jonathan sent us to our graves doing burpees and mountain climbers in a 4 circuit exercise. I finished my last set and not only did it hurt but I felt lightheaded and it felt like I was going to pass out.


Somehow I managed to crawl out of the “burpee grave” and we finished off the hour with weighted split-stand-squats with high knee, shoulder press with the kettlebell, jumping spilt-stand-squat with dumbbells and lateral shoulder raises. It was an awesome workout yet I am glad that this Monday is almost over and hopefully Tuesday will feel more like when you have just finished your morning coffee and you are ready to take on the challenges that stand in front of you.

A luxurious Lamb Stew that looks after itself.

I had already planned to make a lamb stew and after yesterdays absolutely amazing win we were in the mood of sharing the evening with one of Knut’s good friend and his family. We were not back until around two in the afternoon and our guest was coming over to our house around six so this was I perfect dish to make not having an awful lot of time on my hands.


1.5 kg or 3 lbs. Lamb. I get my lamb from Costco boneless lamb leg.

500 grams or 1 lbs. Italian spicy pork sausage. Whole Foods have great sausages that they make in the store without starch or other unwanted additives.

4 Chopped Shallots

4 Chopped Garlic Cloves

Salt and pepper

Olive Oil

3 dl or 1.3 cup Red Wine

6 dl or 2.5 cup Water

2-3 tablespoons Kalvfond or Better than Bouillon

A Fresh sprig of Rosemary

1 tablespoon dried Thyme

4 Dried Plums

4 Dried Apricots

250 grams Brown Button Mushrooms

How to: Start with chopping the lamb and sausage into smaller pieces and fry them in olive oil till they get a nice browning, season the lamb with some salt and pepper, move the meat into a cast iron casserole dish. Fry the shallot and the garlic together and when it is done add it to the meat as well as the rest of the ingredients.


Let the stew simmer for at least 1 ½ hour and if you have the time it can cook for hours the longer the better. I served the stew with garlic oven roasted vegetables and a beautiful Rioja Reserva 2006, Herederos Del Marques De Riscal. lamgryta




I don’t think I ever been so nervous and excited as I was yesterday when Knut and his Wilmette Braves was played the Wolves Cup final in Northern Illinois Hockey League. When we arrived at the ice rink in Joliet the entrance was covered with balloons and confetti hanging from the ceiling and a light show before all the players was introduced and handed over a rose to their mothers.

mom  mirapom

It was an even game although Wilmette had more shots and chances on goal when the third period started it was still 0-0 and then the Admirals scored the first goal and my heart just dropped thinking this was it. I think the boys wanted to win so badly so at the next faceoff Wilmette gets the puck and scores and we are back in the game again.


They kept on fighting and when there was about 2 minutes or so left of the game Knut scores the third goal and we won 3-1. All the parents were so proud and we were cheering and clapping for our team when me and Freddie was approach by one of the representative from the NIHL telling us that Knut had won the “Most Valuable Player” award and that we were going out on the ice to meet Knut when he got his trophy.

wolves cup

The Wolves Cup Champions 2013

After the game three players were interviewed and when Knut got the question “why he started to play hockey” he answered, “Well…I guess I was born to play hockey”. Haha…Don’t you just love the honesty of an eight year old and I must say I am a very proud and happy mom! It has truly been a fantastic season and all the hard work that the lads have put in really paid off. We have had a lot of fun and we have got to know great kids and  great parent…Thanks again for a very entertaining and great hockey season!

Now we are going outside to enjoy the beautiful weather and just hang with the kids.


A warm winter salad

So last night Knut ended up eating dinner over at a friend’s house so I thought I make something light and easy yet something that would warm us up this wintry Friday evening.

skog brasa

1 Whole Grilled Chicken





Roasted Vegetables

Brussels Sprouts



Red Bell Pepper

Red Onion



Pitted Olives



Salt and Pepper

Olive Oil

Balsamic Vinegar

Dijon Vinaigrette

1 part Olive Oil

1 part Balsamic Vinegar

1-ish teaspoon Dijon mustard

1 squeezed Garlic Clove

Salt and Pepper


How to: Start with chopping all the vegetables that is going to be roasted it the oven. Sprinkle over salt, pepper, olive oil, and vinegar and place the tray in the oven for about 15 minutes 200C/400F.

Meanwhile take the meat from the grilled chicken and pull it apart into smaller pieces. Mix the ingredients for the vinaigrette. Put the spinach on a plate followed by tomato, cucumber and leek. Place the chicken on top of the cold salad and top off with the warm vegetables and vinaigrette…and enjoy!

Simply arms!

Last night Jonathan sent me a message saying that we were working upper body and doing wide grip pull-ups and that I should come prepared! Being exhausted from my run earlier that day I went to bed early and had a very good night sleep.

So I woke up to a wintry Chicago this morning and I had to get out on slippery roads finding a Starbucks, as we had no coffee at home. This was much appreciated by Freddie as neither of us function without our coffee. I should not complain even though I am done with the winter and only have had to shovel a few times this winter. Still it took me a good 45 minutes to clear the driveway and at the end of it my arms was feeling it and I had “this” arm day waiting for me over at the warehouse.

It was just Mrs. T and I today and I know that one of the other girls have a shoulder issue, so arm days is a no go for her. And for the rest if them, I don’t know where they were hanging but they were missed for sure.

chestfly1 AM    chestfly2

We focused on slow muscular contractions today but the thing is that the other day when I was practicing hockey with Knut I did something to my lateral area and it really hurt when I was doing certain movements. I was a bit bummed as I couldn’t do the pull-up because I have set a goal that I will “enjoy” them by the end of the spring! But I was not crying over spilled milk and I found other movements to do instead

shoulderpress sit

1pulls   sittandefly

After class Jonathan thought it be a good idea for me to finish with 10 minutes on the rowing machine before I had to leave. I think it really made the trick because coming to the end of this session my arms was pumped.


Tomorrow morning Knut is playing for GOLD in the playoffs, in the Wolves Cup and being a hockey mom I am now, NOT to be messed with :)….GO WILMETTE BRAVES!!!

A simply oven roasted Chicken

So I really, really have to go to the grocery store as we don’t even have coffee for tomorrow morning but Thursdays is not a good day to do so because it is CRAZY day. I literally spent my entire afternoon picking up and dropping the kids off at different activities. So not only did I not really have anything to work with in kitchen but I also need to make something quick and easy. So I decided that I would cleanout whatever poor vegetables were left in the fridge and use it for this evening’s dinner and actually it turned out absolutely heavenly!

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500g or 1 lbs. Chicken breast

200 grams or 7 oz. Salami (A friend brought this for me from Bolzano in Milwaukee, Wisconsin…divine)

Red Onion


Yellow squash



Olives (I had garlic, chili, calamata)

Garlic cloves (I used marinated from the deli)


Fresh Rosemary

Salt and Pepper

3-5 tablespoonsOlive Oil

3-5 tablespoon Balsamic Vinegar

1 tablespoon dried Thyme

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How to: Set the oven on 200 C. or 400 F. Chop all the ingredients into smaller pieces and lay them out on an ovenproof dish and season with salt and pepper. Mix the olive oil, balsamic vinegar and thyme and drizzle it over. Place the tray the oven for 15-20 minutes…

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While the dinner was getting ready in the oven I went to pick up Knut from practice and the house smelt delicious as we entered. Freddie enjoy a glass of Cabernet Sauvignon and apparently it went very well with the Chicken after this busy Thursday afternoon 🙂

Today I battled a war!

lopningI decided that I would do a 6-mile run today for my cardio session but the thing was that my legs were not exactly fresh this morning! It really felt like the treadmill was going faster than usual and I had to fight every minute and every stride that I took. I fought my way through the 6-miles focusing a minute at the time and finished under 48 minutes!!! I’m telling you if I can run that fast I think that probably anyone can because I only pretend I can run 🙂

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It is exactly a month ago since I measured my body fat and if you remember I did electronically and the machine said I had 35% body fat, which basically means I was obese but when he did it manually it was 21.8%. So today I had an appointment to check my body fat again and I landed on 31% which still means I am pretty overweight and I know I’m not. Unfortunately we could not do it manually as they lost the tool over at the gym but when he typed in the info from the VO2max test, strength, and flexibility into the computer my metabolic age is 19.6 years old…not bad for an almost 35-year-old, right!


Swedish Creamy Dill Prawns with Caviar and Salmon Burgers…or simply Skagenröra!

I always try to plan roughly what I am cooking when I go grocery shopping so I actually had in mind to make salmon burgers sometime this week or crabby patties as the kids like to call them :). Who ever read my post from yesterday maybe realized I made wasabi aioli for the entire state of Illinois so I had a little leftover for this evening. Wrapping my head around what to do with it I thought I make a simple “skagenröra” and if you ask any person from Sweden they would say it is a classic!

LC laxburg

Salmon Burgers

700 grams/ 1.5 lbs., Salmon

1 Egg

1 tablespoon Dijon Mustard

1 tablespoon dried Dill

Salt and Lemon pepper

Splash of Lemon Juice



Swedish Creamy Dill Prawns with Caviar – Skagenröra

1 deciliter – ½ cup Aioli

1 deciliter – ½ Sour Cream (I left this out as I am lactose free at the moment)

150 grams / 5 oz. Prawns

2 tablespoons Chopped Red Onion

1 tablespoon fresh Dill

1 tablespoon Lemon Juice

Salt and Pepper

Caviar (I got mine from IKEA foods but you can also find it where they sell sushi)


How to: If you not already have the aioli here is the recipe for it https://mrsmalin.com/2013/02/19/smoked-salmon-and-shrimps-with-a-warm-brussels-sprout-salad-and-wasabi-aioli/. If you not lactose free I would recommend adding the sour cream. Chop the prawns, red onion and the dill and mix it into the aioli and season with salt, pepper and the lemon juice and store it in the refrigerator.

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Mince the salmon in a kitchen mixer and add the rest of the ingredients (not spinach and tomato) and from patties fry them in a frying pan or grill them (I can’t wait for the winter to be over). Serve the Salmon burgers on a bed of spinach, a slice of tomato and “skagenröra” and garnish with the Caviar. The rest of the family also got their buns :).