Oven baked Salmon and Warm Spinach Salad with a Lemon Vinaigrette

Posted on April 1, 2013 by Malin

I mentioned earlier today that I am (almost) going back to where I started three months ago as I have had some very delicious weekends back in March. When I say almost I don’t think I will eat as much protein as I did the fist few weeks but I will sure focus on having a lot of protein on my plate. So this evening I decided to cook a two pound piece of salmon!

Oven baked Salmon

2 lbs./1kg Salmon

Lemon Pepper

Salt

White Wine Vinegar

Water

Vinaigrette

The zest from 1 Lemon

Lemon Juice (from the lemon)

1 Tablespoon Mayonnaise

1 Teaspoon Dijon Mustard

4 Tablespoons Olive Oil

Sprinkle of Garlic Powder

Salt and Pepper

Spinach Salad

Broccoli

Yellow Squash

Brussel Sprouts

Red Bell Pepper

Spinach

Pine nuts

Olive Oil

How to: Rinse the salmon in cold water and place it in an oven proof dish. Sprinkle white wine vinegar and add some water, I do this so the dish wont go dry. Sprinkle salt and pepper and place it in the oven for 20 minutes 400F/200C.

Chop the vegetables and place them on another oven proof dish and roast the together with the salmon till they have a nice browning to them.

Zest the lemon and squeeze out the lemon juice, mix the rest of the ingredients and sprinkle the vinaigrette over the salad as well as over the salmon because it is truly delicious!

Back to basic!

Posted on April 1, 2013 by Malin

Today I was up bright and early or rather dark and very early, to be exact I entered the warehouse at 5.40 and I had an hour in front of me to keep up with the lads! I actually like having my workout over and done with because then I have the entire day to focus on other things. Unfortunately I can’t commit coming in at 5.45 every morning because Freddie travels a fair bit and I obviously can’t leave the kids at home by themselves but today I had a vaccine “refill” at 10 am.

When I went to bed last night and I started to prep myself getting up early so when I came in this morning I felt real good, except that my upper back is still bothering me from last weeks heavy weights but nothing that I can’t ignore. We were working total body as we do on Mondays and I think the last time I workout with the lads is a few months ago. It is always fun to come in and work with them as they are pretty hardcore and I really have to challenge myself to keep up with their weights.

After we finished our core exercise with leg raises, crunches, plank and slow climber we picked up a kettlebell. I chose a 25 pounder and when you had your pick there was no going back so I was stuck with my little fella until we were pretty much done. The first circuit we worked upper body doing kettlebell clean & jerk, split up into two motions. This was followed by rows and single arms swings, this was heavy movements and even though it was not cardio it really made the heart beat.

The second circuit we focused on the legs doing single leg romanian deadlift, reverse lunge with high knee, still with the 25 pound kettle bell to finish out on squat jumps.

The workout would not have been complete without some cardio, so with the jumprope in hand we started skipping and I guess when working the arms pretty hard, skipping sort of becomes harder compare to when I was 10 and was not lifting crazy weights 😉

We finished off the hour with one last circuit working the arms followed by a nice stretch. When I got home I had a “normal breakfast” because after my weekend of sins I am back to basic with my diet. What I have noticed when I am eating carbs is that I am still hungry straight after I finished my meal, it’s just like I have a big giant hole in my stomach. I guess I just have to drink loads of green tea and wait it out and hopefully I be back to normal in no time!

When was the last time you had a guilt free flatbread?

Posted on March 27, 2013 by Malin

This is a flatbread that is both gluten-free, low-carb and if you want dairy-free…

I don’t normally eat dairy, it is not because I’m intolerant it is just a choice but lately I do have a pice of cheese once in a while and tonight was one of those evenings!

Pizza Dough

2 Egg

1/2 cup/1.25 dl Hazelnut flour

1 cup/1.5 dl Almond flour

1 tablespoon Olive Oil

2 tablespoon Psyllium Husk

1cup/1.25dl Water

1 teaspoon Salt

1 tablespoon Dried Basil

Tomato Sauce

1 can of Diced Tomatoes

1 tablespoon Tomato Paste

1/2 tablespoon Paprika Powder

1/2 tablespoon Garlic Powder

Fresh Chopped Tarragon

Salt and Pepper

Topping

1 pound of Ground Turkey

Taco Spice

Mushroom

Artichokes

Olives

Cheese (optional)

How to: This is more or less the same recipe as the tortilla bread but I kept the “bread” in the oven longer to make it more crisp. Mix all the ingredient in as bowl and let in swell for about 10 minutes before spreading in between two sheets of parchment paper (It is easy to make it thin this way). Place the “bread” in the over for 10 minutes at 300F/150C. Remove the top sheet of the parchment paper and put it back in the oven for another 10-15 minutes or until the bread is crispy. Let the bread cool off.

I cheated a when I made the tomato sauce because I left out the simmering part but yet it turned out just fine. Just mix the ingredients together and spread it over the flatbread. Add the topping and put the tray back in the oven for another 10 minutes.

I actually did not use all the bread because I saved it for later. So when other people might be enjoying their doughnut and the only thing you want to do is to steal it and eat it. It is very nice to have your own little healthy snack, and maybe add some coconut butter on top while sipping on that afternoon coffee.

Easter Bunny or Easter Chicken, What’s your pick?

Posted on March 27, 2013 by Malin

We started this day with Knut’s skate practice at 6.50am and I had a plan that I would get over to the gym afterwards, normally I shoot over straight after I send the kids on the school bus. The thing is, this week I am not working with “time slots” so I never made it this morning. Instead Mira and I started to decorate for easter and before I knew it my good friend Elise was knocking on the door and we ended up hanging out for the afternoon.

Elise and I went to the World Market to buy a lot of swedish candy as I guess it is all about being prepared. The thing is that easter for me is associated with family, friends, food and candy so on Saturday I am all about the carbs and now I am ready, so bring on the Easter Bunny…haha!

For dinner this evening I made chicken again! I think this week is turning into a “chicken week” but hey why not, chicken is both tasty and healthy right?! After we finished me and the kids were watching The Voice before it was time for them to go to bed. I was so tempted to join them but instead I pulled myself together and conquered all my negative thoughts and sweated out an hour on the elliptical in front of the TV!

Marinated Chicken

4 Chicken Breast

2 tablespoon Olive Oil

1 Lemon juice

1 tablespoon Soy Sauce (gluten-free)

1 tablespoon Tomato Paste

garlic powder

Chili Flakes

Salt and Pepper

Truffle Aioli (4-6 servings)

2 Egg Yolks

1 tablespoon Vinegar

1 minced Garlic Clove

1 Deciliter/less than 1/2 cup Canola Oil

Chili Flakes

Salt and Pepper

1 Tablespoon Truffle Oil

How to: Mix together all the ingredients for the marinade and cover the chicken with the marinade before placing it in the oven for about 20 minutes 350F/177C. To make it easy for myself I roasted vegetables and they were done at the same time as the chicken.

Aioli Start by separate the yolk from the egg white and mix in all the ingredients except the Canola Oil that will be added slowly while using a mixer. Taste the aioli to see if you need more garlic, truffle oil or salt.

(this post was never published yesterday by wordpress, annoying!)

Excuse me but I am gluten intolerant!

Posted on March 26, 2013 by Malin

Yesterday afternoon we went to Pinstripes to have some lunch and bowl with the kids. The lunch menu is very good if you want a salad or love to fill yourself up with carbs, but yesterday I was not in the mood for either. I decided to go for the spicy grilled chicken sandwich so when the waiter came up to the table I asked to have a substitute for the bread as I said I’m gluten intolerant. It’s so much easier than try to explain that I don’t want to eat carbs and it also spares me to watch when the thought goes through their mind “She’s a pain in the butt!”

When the server comes with my lunch plate it is this little thin pice of chicken with some lettuce and a very very small bowl of coleslaw and I knew straight away that it was not enough food. So when I got home I wanted to make something that was fast but yet tasty…A warm Chicken salad!

1 Grilled Chicken

2 Roasted Red Pepper & Garlic Chicken Sausage (Open Nature)

Roasted sweet potatoes

Roasted Broccoli

Spinach

Cucumber

Avocado

Cocktail Tomatoes

Red Onion

Red Wine Vinegar

Olive Oil

Garlic Powder

Salt and Pepper

Friday tacos that turned into low-carb “Sandwich” by midnight!

Posted on March 24, 2013 by Malin

So I worked on the “tortilla bread” that I tried earlier this week and this time it turned out really good. Freddie still eats the regular bread but he thought that this one I made was not to shabby…Haha

I used the traditional (at least in our house) minced beef seasoned with taco spice and I guess what ever else you prefer to fill your tortilla with is very individual 😉

Tortilla Bread (3 breads)

2 Egg

1 cup/1.25 dl Hazelnut flour

1 cup/1.25 dl Almond flour

1 tablespoon Olive Oil

2 tablespoon Psyllium Husk

1cup/1.25dl Water

1 teaspoon Salt

1/2 tablespoon Cumin Seed

How to: Mix all the ingredient in as bowl and let in swell for about 10 minutes before spreading in between two sheets of parchment paper (It is easy to make it thin this way). Place the “bread” in the over for 10 minutes at 300F/150C.

Guacamole

2 avocado

1 chopped tomato

4 tablespoon chopped red onion

1 Lime juice

Cilantro

1 Minced Clove Garlic

Salt and Pepper

Red Chili Flakes

How to: Mash the avocado, chop the onion, dice the tomato and mix together. Add the rest of the ingredients and season with salt and pepper then refrigerate.

I actually got left and used the tortilla bread for breakfast the next morning. I added a little bit of coconut oil on top and voila I got myself a “sandwich” to go with my morning coffee 😉

Pork medallions with chili aioli

Posted on March 21, 2013 by Malin

Freddie is still out of town and to be honest I could eat a boiled egg every night because that would save me the dishes as well as the time. The thing is that I want to teach my kids to try both different and healthy type of foods which means that I try to make everything from scratch (off course we do take out once in a while). So I was browsing the internet and was inspired by the asian flavors and decided to make use a pork tenderloin that I had waiting for me in the freezer.

Pork Medallion

500 grams/1 pounds pork tenderloin

2 tablespoons Sesame Oil

1 tablespoon Balsamic Vinegar

1 tablespoon Tamari Soy (gluten-free)

1 Minced Garlic Clove

1 tablespoon Grated fresh Ginger

Salt and Pepper

Sesame Seeds

Chili Aioli

1 Egg

1 Lime Juice

1 Minced Garlic Clove

1 tablespoon Dijon Mustard

1/2 Vegetable Oil

Chili flakes

How to: Start with slicing the pork tenderloin into medallions season salt and pepper both sides. Mix the ingredients for the marinade and brush the marinade on both sides of the medallions and sprinkle the sesame seeds on top. Roast them in the oven at 200C/400F for about 15-20 minutes till they are cooked through out. I made roasted Brussels sprouts that I tossed in sesame oil, salt and pepper.

Mix all the ingredients for the aioli except the vegetable oil, I chose to use less oil than a regular aioli as I want it to be more “sauce like” and not thick. Add the oil slowly while whisking and season with the chili flakes.

Chicken salad with warm cauliflower

Posted on March 21, 2013 by Malin

After my re-energized power nap yesterday I and had a ton of things to do starting with picking Knut up from school. We all went to Produce World Market, I like that store as it is not too big as well as the vegetable section is big and not too expensive but with all grocery stores they don’t have everything. The kids were really longing for the typical swedish “falukorv and macaronies” and the Bologna meat version has some resemble to it but is not for me. Instead I picked up a grilled chicken and made a quick salad before we had to shoot over to school for open day!

Spinach

Tomatoes

Cucumber

Sliced Red Onion

Grilled Chicken Breast

Olives

Sun-dried Tomatoes

Marinated Garlic (sorry my gym friends)

Marinated Artichokes

Cauliflower

A few chopped pieces of Calabrasi salami

Olive Oil

Balsamic Vinegar

Salt and pepper

How to: Take the cauliflower to pieces and toss it in olive oil then roast in the oven together with the salami till it has a nice browning to it 200C/400F. Mix the vegetables together add the chicken and top it off with the Cauliflower. Sprinkle some olive oil, Balsamic Vinegar and season with Salt and pepper.

This is a very easy and quick and warm dinner that work very well as a light lunch as well.

My little tour guide showing me around her favorite places in school!

Spice up your Breakfast egg

Posted on March 19, 2013 by Malin

Have never been a breakfast gal, except for my cup of black coffee! My lack of interest in this early meal is also the reason why I never really blog about my breakfast as it’s not that exciting but today I decided I would actually change it up a bit.

I normally have 3 boiled eggs (1 yolk) depending how I feel I also might make porridge but not always. Today I decided to try to make something that is a little bit more enjoyable, as well as something that was quick and easy.

3 hard boiled Eggs (3 egg whites with 1 yolk)

1/2 avocado

1/2 tomato

chili flakes

Garlic powder

A splash of Lemon Champagne Vinegar

salt and pepper

I did not go out hunting because I made a 20-minutes meatloaf!

Posted on March 19, 2013 by Malin

So Freddie is out of town this week but that doesn’t mean that the week still is full of activities and that we still aim to eat healthy. So last night we came home from practice late and I was very hungry not willing to wait for to long for dinner so I swung together this very simple and delicious meatloaf in 20 minutes…

1 pound/ 500 grams Minced Beef

1 Egg

2 tablespoons tomato paste

1 tablespoon Dijon mustard

Fresh Thyme

1/2 tablespoon Dried Oregano

1/2 tablespoon Paprika Powder

1 minced Garlic Clove

Salt and pepper

How to: Mix everything together in a bowl and make a loaf, place it in the oven 200C/400F 20 minutes. I made roasted broccoli and asparagus to go with and…. Bang dinner was ready!