Beetroot soup with ginger, lemon and chili

Posted on March 27, 2014 by Malin

It seems like everyone is escaping this never-ending winter and traveling south. At the same time we are receiving letters regarding strep throat, infections and stuffy noses so what else can you do than trying to stay healthy by eating food that boosts your immune system. Not only is beetroot good for defeat colds but it also enhance physical activities because it improves the oxygen uptake…so I guess more beetroot for the people!

3 big beetroot
1 yellow onion (i used a red onion)
2 chopped garlic cloves
1 tablespoon Ginger
Chili Flakes (depends how spicy you like it)
6dl /3 cups water
3 tablespoons beef fond or 2 cubes vegetable stock
salt and pepper
1 lemon (juice and peel)
Sour cream
Direction: Chop the beetroot, onion, garlic and grate the ginger. Fry the beetroot and the onion for a couple of minutes before adding the ginger, chili and garlic and sauté for another couple of minutes.

Add water, bouillon, season with salt and pepper. Let it simmer for 15 minutes, mix the soup until it is smooth and serve with a splash of sour cream.

Original recipe by Linnea Sward

Grilled Cod with the famous yumyum sauce

Posted on March 12, 2014 by Malin

A few weeks ago we ended up going to a local restaurant after my dinner attempt turned into an epic fail. I ended up having the fish tacos and after that I am craving fish, so fish was what was on the menu for this evening but their was a slight problem When I woke up this morning winter was back with vengeance after those lovely couple of days of spring. But that was not letting my spirit down and stopping me to proceed with my dinner plans…Grilled Cod.

I think their is a few advantages to making food on the grill; I don’t have to deal with the yucky fish smell that always is stuck in the house for days on days and the food just taste so much better. There is one more thing I always have to deal with when it comes to fish & kids…It’s not their favorite dish but my mother-in-law has the solution and we call it the yumyum sauce! Every kid that has ever tried it ends up eating their fish like it is candy so here we go…

Fish

1 lb of fresh Cod

Canola Oil

Salt and Lemon Pepper (or pepper and lemon juice)

Direction: Use a gridiron so if the fish separates you end up with nothing except an empty plate. Grill the fish for approximate 4 minutes on each side, make sure not to over cook it so it turns dry and awful.

The yumyum sauce

1 part sour cream

1 part cream

1 tablespoon Fish Fond or a cube of fish boullion

Direction: Mix it together and bring to a simmer…as simples as that!

This is magic!

Both the kids finished all the fish and they loved it!!

Another low calorie soup…with chèvre!

Posted on September 17, 2013 by Malin

After my cracking spinning class this morning I thought this day would be though but fasting has gone great and now we have just finished a delicious Spinach and Asparagus soup topped off with a splash chèvre creme…all under 500 calories/serving

Soup 2 servings (263 calories/serving)

1/2 teaspoon truffle Oil 30 calories

100 grams Asparagus 29 calories

50 grams Spinach 12 calories

40 gram chopped Shallot 16 calories

1 chopped Garlic Clove 4 calories

Chopped Chili

3-5 dl water

1/2 dl dry white wine 35 calories

1 bay leaf

Thyme

1/4 cup Green Lentils 140 calories

Chicken Bouillon

Salt and Pepper

2 tablespoons Sour Cream 60 calories

Salt and Pepper

Chèvre Creme

2 tablespoon Sour Creme 60 calories

50 gram Chèvre 140 calories

Salt and Pepper

Fry the shallot, garlic, asparagus and spinach together with the truffle oil. Add water, wine, bouillon, bay leaf, thyme, green lentils and bring to a boil for 10 minutes.

Meanwhile mix sour creme and chèvre together and season with pepper.

Mix the soup smooth with a hand mixer and add sour cream and serve with the chèvre cream.

Enjoy!

Vegetable Lobster Bisque…less than 500 calories

Posted on September 11, 2013 by Malin

We are now 8 weeks into the 5:2 diet and I’m sitting in my kitchen eating a nice bowl of Kefir filled with Chai, buckwheat and hemp cereal just completed my fist “fast” of the week. I’m looking back at the first few times we had we fasted and how hard we thought it was. Now we don’t really think about the next time we can eat or having anxiety about the one who is coming up and to summaries it, we feel great!

So when I asked Freddie yesterday what he wanted to eat, he picked soup again! How many different soup can you make with a tomato base??? Anyhow I thought I try a “Lobster Bisque” but without the lobster but asparagus instead.

1 Can of Tomato Sauce

1/2 Chopped Yellow Onion

1 Chopped Garlic Clove

1/4 Chopped Red Bell Pepper

10-12 Chopped Asparagus

1/2 cup Green Lentils

Water

1 Tablespoon Hummer Fond or Lobster Sauce

a splash of Worcestershire Sauce

a splash of Balsamic Vinegar

1 tablespoon dried Thyme

2 Bay Leaf

1 tablespoon Paprika Powder

Cayenne Pepper

2 tablespoon Sour Cream (If you want to make it lactose free, leave out)

1 bag zero noodles

Fry the vegetables (I don’t use any oil or butter as I have a pan I don’t need it). Add the tomato sauce and the rest of the ingredients (except the sour cream and the zero noodles) and bring to a boil for 10-15 minutes. Use you mixer to make the soup smooth, add the noodles and sour cream.

Grilled Salmon and a funny spinning class

Posted on August 29, 2013 by Malin

I am so glad this day is finally coming to its end because it has just been one of those days when everything is not going your way! Mira has started first grade this week and it is very exciting but also includes very long days and much more academic work compared to what she did in K. She can’t understand why there is no playtime in the classroom like it was last year in kindergarten and all frustration is released at home (like it should) or this morning before the bus arrived and another round when she came home.

Anyhow I had a funny incident on Tuesday when I did a spinning class over at lifetime. Without offending anyone I do believe the Americans are a little more prude than the swedes 😉 As we were spinning away to a pretty good rhythm of a song I thought I recognized words but couldn’t make any sense of them but all of a sudden I released they were singing in swedish! I did not really except any lyrics in swedish being played in a more or less public spinning class and certainly not that type of lyrics they where singing. It was about running around and shagging and I burst out laughing trying to do an interval at the same time trying to breathe! I had to go up to the instructor and ask about the song and I was pretty sure I heard right as it was “Basshunter” but the instructor had no clue what they were singing about as she only thought it was a good spinning song…lol.

Today is also my second day for my fast of the week and I did not have much time on making dinner so I needed a “quick fix” so I threw together grilled salmon with a touch of tomatoes and it was filling and delish…So here we go…

I used a pice of salmon that was 270 grams (181 cal/100 grams) 488 calories.

salt

lemon pepper

chili flakes

I threw it on the grill and meanwhile I made a “tomato mix”

1/2 cup of crushed tomato

chopped tarragon

splash of lobster stock

salt and pepper

Lean Meat Bolognese and very tried legs

Posted on August 27, 2013 by Malin

So not working out with my girls is a new experience as I am ending up workout mostly on my own. I miss them tremendously (but I still will see them like I use too) but I think I am so focused of making good classes that will challenge them as well as they are well thought-out workouts so it is actually ok just being me and pushing myself like I always do.

Yesterday I went to workout over at lifetime to try out tomorrows session and because I am timing everything I do I don’t have time to chat to the lad next to me who is waiting for his muscles to recover! Not that I am ever so chatty when workout, just ask the girls. I finished another total body workout and even when the focus laid on the upper body walking down to the kitchen this morning was a struggle not to mention the spinning class!

The rest of the day I spent studying resistant training and by the time I picked up the kids from school I was starving. Today is my #2day i.e. my fasting day and I am sticking to my 500 calories so it was very convenient that I had already made a delicious low-carb, low-calorie Bolognese yesterday, just as recommended when following the 5:2 diet. ( I do eat as normal the other 5 days, way over 500 cal)

And here it comes…

200 grams makes 283.5 calories

2 lb./907 grams Minced Turkey (or chicken)

6 oz/175 grams Tomato past

3.5 /100 grams Chopped Onion

1 Garlic Clove

Water

Chanterelle Bullion

Paprika Powder

Thyme

Juniper Berries

2 tablespoons Sour cream

Salt and Pepper

How to:

Fry the Turkey together with garlic and the chopped onion. Add the tomato paste, chanterelle bullion, water together with the spices and herbs and let it simmer for 20 minutes or so.

Mix the sour cream and serve with zero noodles it only has 15 calories/serving.

I sprinkled some feta cheese on top to reach my 500 calories.

Enjoy because Mira certainly did as she brought it to school for lunch and she is a picky eater 😉

Turkey Burger with a Feta Cheese Creme

Posted on August 6, 2013 by Malin

Today is my first fast day of the week and when I think eating soup is a great way to fill yourself up with limited calories I wanted to explore what else I can come up with within the 500 calorie limit…and I have to say it was not too shabby…;)

Turkey Burger 3 servings (222 calories/serving)

1 lbs (500 grams) grounded turkey

3.5 oz (100 grams) sliced Black Olives

10 leaves of chopped Basil

1 Egg

2 Cloves of chopped Garlic

2 teaspoons paprika powder

Season with Salt and Pepper

Feta Cheese Creme (92 calories/serving)

7 oz (200 grams) Turkish Yogurt 2%

2 oz (60 grams) Feta Cheese (reduced fat)

10 leaves Basil

1 Chopped Garlic Clove

Salt and pepper

How to:

Mix all the ingredients together burgers and form them into 3 patties and grill them on the grill until thoroughly cooked.

Meanwhile mix the ingredients for the Feta Cheese Cream. Serve the patties with Salad, cucumber, red onion and tomatoes!

Broccoli and Spinach soup

Posted on July 31, 2013 by Malin

Twice a week I eat less than 500 cal/day (will write more about it later) so this is the first low-calorie recipes I am posting…The soup is really delicious, full of vitamins, it will fill you up and only has 198 cal!!!

1 liter/ 34 oz water

1 cube vegetables bouillon

500 grams/ 1 lbs Broccoli

100 grams/ 3.5 oz Spinach

1-2 cloves of chopped garlic

app. 5 tablespoons shallots

Salt, Pepper and Chili flakes

1/4 cup shredded parmesan cheese/ person (120kal)

Bring the water to a boil and add the broccoli for about 10 minutes together with the vegetable bouillon. Meanwhile fry the onion and garlic in a frying pan. Add the spinach together with the onion mix. Mix everything together till a smooth soup and seasoning with salt, pepper and chili flakes.