Keto Almond Flour Bread Recipe


Butter it and you'll think you're eating real bread! This keto bread is crispy on the outside and soft on the inside. You already know what to do with the bread. You can taste it warm and fresh from the oven or freeze it and toast it to perfection.

Keto Bread Recipe


Ingredients

  • 300 ml (150 g) almonds flour
  • 5 tbsp (40 g) powdered psyllium husks
  • 2 tsp. baking powder
  • 1 tsp. sea salt
  • 2 tsp. apple vinegar
  • 225 ml boiling water
  • 3 egg whites
  • 2 tbsp (20 g) sesame seeds (optional)


Instructions

Preheat oven to 350°F (175°C). Mix dry ingredients in a bowl.

Bring the water to a boil and add it, along with the vinegar and egg whites, to the bowl, mixing it all with a hand blender for about 30 seconds. Do not stir the dough too much: the consistency should resemble moulding paste.

Moisten your hands and assemble 4 or 8 pieces of bread with the dough. You can also assemble the bread for use on hot dogs or hamburgers. Place on a greased baking sheet.

Bake on a bottom rack in the oven for 50-60 minutes, depending on the size of the bread. They will be ready when you hear a hollow sound by tapping the base with your finger.

Serve with butter and ingredients of your choice. Store in the refrigerator or freezer.

Troubleshooting

Do your breads take on a medium purple color? This can happen with some psyllium peel marks. Try another brand.

Keto Almond Flour Bread Recipe

Low-Carb Keto American Pancakes Peanut Butter Recipe


When you think of a low-carb diet, you immediately imagine that you will never again have a delicious American pancakes for breakfast.

Entering a low-carb diet does not mean depriving yourself of the foods you like, but rather learning to cook based on the new diet you are adopting.

Low Carb American Pancakes Peanut Butter Recipe


This recipe is made with peanut butter, so if I'm sure you're going to love it.

Ingredients


  • 4 tbsp. Whole Cream
  • 4 tbsp. Flaxseed Flour
  • 2 eggs 
  • 2 tbsp. peanut butter
  • 2 tablespoons of Maple Syrup
  • 1/2 tsp. baking soda
  • 1 tsp. butter

Toppings:

  • 2 tsp Strawberry Jam WITHOUT SUGAR


The Preparation

1. Mix 2 tablespoons of peanut butter, 2 tablespoons of maple syrup and 2 tablespoons of eggs.

2. Start beating it, until the peanut butter is completely dissolved, finally add the 4 tablespoons of whole cream.

3. Add 4 tablespoons of flaxseed flour and 1/2 tablespoon of baking soda.

4. Cover the frying pan with butter and a medium-high flame. Once the pan is hot, add the mixture to make the American pancakes,

Once small dots form at the top, we turn it over and serve it.

5. Finally we serve all the American pancakes.


SEE ALSO: Keto-Friendly Pizza Crust Recipe


I hope you enjoy this recipe, it is quite rich and helps us meet our goals of eating a ketogenic or low-carb diet.

Low-Carb Keto American Pancakes Peanut Butter Recipe

Cucumber and Apple Juice for Weight Loss


Recently the “juice therapy” has gained worldwide popularity when it comes to losing weight and improving health in general.

Cucumber and Apple Juice for Weight Loss


It's a very effective therapy because the juice combine a multitude of vegetables, fruits and spices whose concentration brings a wealth of essential nutrients so our metabolic process unfolds perfectly.

Note that the juices are very beneficial for health but they are not “magic”, which means that they help as support of a diet to burn fat and reduce the size but they do not allow us to lower weight if we do not complement them with a healthy diet and physical activity.

This article will teach you to prepare a green juice based in apple, ginger and cucumber which you can consume daily to boost your metabolism and burn stored fat better.

Discover the green juice that will help you lose weight


The advantage of this juice is that its three main ingredients (apple, ginger and cucumber) are excellent natural antioxidants, as well as provide a rich amount of vitamins and minerals that are required in any nutritional plan to lose weight.

Then we will detail the benefits of each ingredient so you know why you should incorporate this juice to your daily diet.

1. Apple

The apple is one of the foods that doctors recommend consuming daily because of the many benefits that gives to our body. This is because the apple grant us vitamins, minerals and fiber but with a minimum intake of calories and fats.

Besides, apple is an excellent ally to treat digestive problems and to promote the development of the metabolic process due to its high fiber content, which allows the elimination of toxins through the intestinal tract while causing satiety instantly avoiding the intake of calories.

The apple also helps us to reduce levels of bad cholesterol (LDL) in blood and to combat fluid retention, two conditions that often hinder effective weight loss.

2. Cucumber

Cucumber is a very healthy ingredient because it is mainly composed of water, which speeds up the metabolism while providing us a satiety feeling without calories. Note that the cucumber has only 16 calories per 100 grams.

In addition, the cucumber is composed of many elements that are beneficial to lose weight and detoxify the body such as phytonutrients, vitamins, minerals and flavonoids.

3. Ginger

Ginger root has properties that help you lose weight and to keep it for different reasons.

First, ginger gives us instant feeling of satiety which helps us avoid binge that cause weight gain. In addition, this plant favors the production of gastric juices, which strengthen the intestinal muscles and facilitate bowel movement.

Also, ginger reduces inflammation and allows us to assimilate better the glucose, allowing a better functioning of the metabolism. Ginger also promotes the metabolism because it contains shogaol and gingerol, two substances that help our body to reuse energy by the oxidation of fats.

RELATED: 22 Skinny Juices Recipes for Weight Loss Cleanse

Apple, cucumber and ginger juice


The best thing of this juice is that, besides being very beneficial to health, is made with ingredients that are widely available and have a low price.

Ingredients

  • 1 green apple
  • 1 cucumber
  • 1 teaspoon of grated ginger (about 3 grams)
  • 200 ml of water (a glass)

Preparation

  1. Wash, peel and cut the cucumber into pieces
  2. Wash, peel and cut the apple into pieces. Remove the seeds and the heart
  3. Put cucumber, apple, ginger and 200 ml of water in a blender
  4. Mix well to obtain a homogeneous consistency of a juice
  5. Consume while fasting when it is freshly made to maximize its profits

Note that while this juice does not have many contra effects, it is recommended that people with digestive disorders do not consume ginger. So if you suffer from ulcers, gastritis, colitis or Crohn’s disease, do not add the ginger to your preparation.

Incorporate this juice to your daily diet and you’ll see how beneficial it is for your health.

Cucumber, Apple and Ginger Juice for Weight Loss

Thai Coconut Chicken Soup (Tom Kha Gai) Recipe


There are so many fun, healthy options when it comes to making chicken. We can bake it, broil it, fry it, grill it, make a soup or stew and more. But, even with knowing that there are endless possibilities with chicken, it is still so easy to get in the habit of making chicken the same old way we've always made it.

Thai Coconut Chicken Soup (Tom Kha Gai) Recipe


But I am here to share something that will assist you with tapping into the world of chicken-possibility. This something is Paleo recipes. They are easy-to-follow recipes that are designed to support you in eating the foods that your body was programmed to eat. This results in natural weight loss, increased energy, and a stronger, healthier immune system and more. Some of the foods included in the Paleo Diet are wild fruit, game meat, fish and vegetables.

Okay so now that we got that covered lets talk about Thai Coconut Chicken Soup (Tom Kha Gai).


Ingredients:

Servings: 4

Prep Time: 10 minutes

Cooking Time: 30 minutes

  • 2 teaspoons Vegetable Oil
  • 2 medium Chicken breast, skinless, raw, cut into chunks
  • 4 medium Shallots, or 1 small onion, sliced
  • 1 clove(s) Garlic, crushed
  • 2 teaspoons Root Ginger
  • 5 stem Lemon Grass Stems, very finely sliced
  • 1 individual Chilli, Green or Red, deseeded and finely chopped
  • 400ml Blue Dragon Coconut Milk Light
  • 568ml Fresh Chicken Stock (1 pint)
  • 2 tablespoons Coriander, fresh, 2 fresh or dried lime leaves
  • 1 pinch Salt
  • 1⁄4 teaspoons Black pepper


Instructions:

Step 1

Heat the vegetable oil in a large saucepan for a few seconds, then add the chicken chunks, searing them for a minute or two. Add the shallots or onion and cook, stirring, for 1 more minute.

Step 2

Add the garlic, ginger, lemongrass and chilli, stirring well. Pour in the coconut milk and stock, then add the lime leaves. Bring to the boil, then reduce the heat and simmer, partially covered, for 25-30 minutes.

Step 3

Just before serving, add the chopped fresh coriander. Season to taste with salt and pepper, then ladle into warm bowls and serve immediately.

Notes

Dried lime leaves can be bought from the spice section of your supermarket, and you can look for fresh ones in little packs of Thai seasonings with the fresh vegetables.


That's sounds pretty easy right? So, the next time you're thinking about cooking chicken, step outside your comfort zone and let Paleo Recipes help you take your dish to the next level. Until next time, eat well.

RELATED: 10 Slimming Nordic Vegetarian Diet Recipes

Skinny Dinner Under 400 Calories - Really Low in Calories Chicken Shepherd’s Pie



Shepherd’s pie can be a high calorie, low nutrient dish, with its ground beef, buttery mashed potatoes, and cheese. So I went to work making a lower fat and calorie using chicken. And the problem I had was it was too LOW in calories. No matter how many veggies I added and how big the serving got, it just wasn’t 400 calories. So you’ll just have to content yourself with a 350-calorie mega meal.

Skinny Dinner Under 400 Calories - Really Low in Calories Chicken Shepherd’s Pie


  • 2 tablespoons (16 g) cornstarch
  • 1 cup (235 ml) low sodium chicken broth
  • 3 cups (420 g) cooked chicken breast, diced
  • 1 cup (150 g) red bell pepper, chopped
  • 1 cup (160 g) red onion, chopped
  • 20 ounces (570 g) frozen mixed vegetables
  • 20 ounces (570 g) frozen broccoli
  • 3 cups (610 g) mashed potatoes, prepared according to package directions
  • 1/2 cup (58 g) low fat cheddar cheese, shredded


Mix cornstarch with broth. Heat until thickened and bubbly. Stir in chicken. Place in the bottom of a 9 × 9-inch (23 × 23 cm) baking dish. Cook vegetables until almost tender. Spread over chicken mixture. Cover with prepared mashed potatoes. Top with cheddar cheese. Heat under broiler until potatoes start to brown and cheese melts.


6 SERVINGS

Each with: 350 Calories (11% from Fat, 39% from Protein, 50% from Carb); 33 g Protein; 4 g Total Fat; 2 g Saturated Fat; 1 g Monounsaturated Fat; 1 g Polyunsaturated Fat; 43 g Carb; 9 g Fiber; 8 g Sugar; 377 mg Phosphorus; 145 mg Calcium; 809 mg Sodium; 916 mg Potassium; 5932 IU Vitamin A; 15 mg ATE Vitamin E; 96 mg Vitamin C; 64 mg Cholesterol

RELATED: Low Calorie Banana Bread Recipe - Uses Artificial Sweeten

10 Slimming Nordic Vegetarian Diet Recipes


The old concept of a meal always having to consist of ‘meat and two veg’ is now well and truly buried and there is no nutritional requirement for us to eat meat or fish every day, as most of us actually get too much protein. For a healthy, balanced diet it is a good idea to have at least two vegetarian meals during the week, as they are full of fibre and all sorts of nutritional goodies. There are many days during the week where I prepare a nice big salad, a vegetarian stew or pasta with vegetables. The important thing is that it has to be gastronomically interesting; it has to contain lots of flavours and texture. So use your imagination and experiment with all the wonderful array of vegetables, herbs and spices.

10 Slimming Nordic Vegetarian Diet Recipes



1. Mashed potato with a mixed vegetable topping


This mash with sautéed leeks, celery, beetroot and walnuts is actually quite easy to prepare and makes a very tasty vegetarian dinner. It is one of my winter favourites.

Mashed potato with a mixed vegetable topping

  • 400g celeriac, peeled and cut into cubes
  • 400g potatoes, peeled and cut into large cubes
  • 2 garlic cloves, chopped
  • 1 tsp whole peppercorns
  • 1 tbsp sea salt flakes
  • 2 bay leaves
  • 2 tbsp olive oil
mixed vegetable topping

  • 1 tbsp rapeseed oil
  • 1 garlic clove, chopped
  • 200g raw beetroot, peeled and cut into very small cubes
  • 2 celery stalks, finely chopped
  • 2 leeks, finely chopped
  • 50g walnuts, chopped
  • salt and freshly ground pepper

To a large pot add the celeriac, potatoes, garlic, peppercorns, salt and bay leaves. Cover generously with water, bring to the boil and then let simmer for 30 minutes.

While the vegetables are cooking, prepare the topping: heat the oil in a sauté pan, add the garlic and beetroot and cook gently for 5 minutes. Add the rest of the vegetables and the walnuts. Continue cooking for 5 minutes more. Season to taste with salt and pepper. Keep the sauce warm.

Drain the vegetables and place in a big bowl, discarding the bay leaves. Add the rapeseed or olive oil and mash, mixing everything well together. Season to taste with salt and pepper.

Serve the mash in a bowl, topped with the mixed vegetables.

SERVES 4


2. Spelt pasta with spring onions, asparagus, dill and peas



If you don’t have much time to cook every day, it is a very healthy and easy solution to prepare pasta dishes with lots of vegetables and serve them with a green salad. I also believe that it is a myth that we should not have pasta for dietary reasons. Of course we shouldn’t eat pasta portions the size of Mount Everest, but dishes with 75–100g of pasta per person are fine. Remember that the planet’s population grew to over 6 billion people mainly on wheat and rice. Pasta also contains protein and the level of protein is even higher in spelt pasta.

Vegetarian Diet Recipes - Spelt pasta with spring onions, asparagus, dill and peas


  • 1 bunch of asparagus
  • 400g spelt pasta
  • salt and freshly ground pepper
  • 2 tbsp olive oil
  • 2 garlic cloves, chopped
  • 3 spring onions, cut into pieces
  • 200g peas, shelled weight
  • 4 tbsp chopped dill


Break off and discard the lowest third of the asparagus where it snaps naturally and cut the remaining stalk in half lengthwise.

Cook the pasta in salted boiling water, not stirring for the first 3 minutes as spelt pasta breaks easily, until al dente, about 8–10 minutes.

While the pasta is cooking, heat the olive oil in a sauté pan and add the garlic, asparagus, spring onions and peas. Cook gently for 5 minutes over a medium heat. Take care that the garlic does not burn.

Drain the cooked pasta; mix with the vegetables and season to taste with salt and pepper.

Serve right away, scattered with the dill.


SERVES 4

TIP Here in the Nordic countries, we also eat our pasta with Parmesan or Grana Padano. I really love my vegetable pasta with a scattering of nice cheese on top. I really believe we should nurture inspirations we have received from other food cultures and I will never give up what I have learned from my European neighbours. We cannot – and should not – roll back time.


RELATED: Lose 10 Pounds in 30 Days Diet - Healthy Lunch Ideas


3. Barley-otto


Grains can be eaten in many ways; this is lovely comfort food, very tasty and very filling. It is also a great way to use up leftover vegetables, as all vegetables can be used.

Vegetarian Diet Recipes - Barley-otto


  • 1 small butternut squash
  • 3 tbsp olive oil
  • 250g pearl barley
  • 200g mushrooms
  • 300g tomatoes
  • 4 garlic cloves, finely chopped
  • 1 shallot, finely chopped
  • 1 sprig of sage
  • 2 sprigs of rosemary
  • 1 bay leaf
  • juice of 1 lemon
  • 40g butter
  • salt and freshly ground pepper

Preheat the oven to 180°C/gas mark 4.

Peel the butternut squash and cut the flesh into 1cm cubes. Place in a roasting tin and mix with 1 tbsp of the olive oil, and some salt and pepper. Bake in the oven for 10 minutes.

Meanwhile, rinse the barley in cold water until the water runs clear. Boil in plenty of salted water for 20–25 minutes or until tender. Drain and set aside.

Chop the mushrooms and tomatoes into chunks. Add the rest of the olive oil in a big sauté pan and sauté the garlic, shallot, sage, rosemary and bay leaf for 3–4 minutes. Add the mushrooms and tomatoes and sauté for 5 minutes.

Add the boiled barley, baked butternut squash, lemon juice, butter, and some salt and pepper. Stir and let it simmer for 5 minutes.

Serve with a green salad.

SERVES 4



4. Rye pasta with kale and garlic


Nowadays, rye or spelt pasta can be very good quality. With kale, it makes a simple dish that is perfect during the week. As an additional bonus, it only takes 20 minutes to cook for dinner.

Vegetarian Diet Recipes - Rye pasta with kale and garlic


  • 400g rye pasta 
  • salt and freshly ground pepper 
  • 500g fresh kale 
  • 2 tbsp olive oil 
  • 2 garlic cloves, finely chopped 
  • 1 shallot, finely chopped 
  • 1 fresh green chilli, finely chopped 
  • side salad, to serve 

Cook the pasta in salted boiling water, not stirring for the first 3 minutes as rye pasta breaks easily, until al dente, about 8–10 minutes.

Cut off and discard the tough stalks from the kale, roughly chop the leaves and rinse well.

Heat the olive oil in a sauté pan, add the garlic, shallot and chilli, and cook gently for 2 minutes.

Add the kale and continue to cook for 5 minutes. Season to taste with salt and pepper.

Drain the cooked pasta and mix the kale mixture into it. Serve right away with a side salad.

SERVES 4

TIP In summer, replace the kale with broccoli.

5. Beetroot ‘burgers’ with barley salad



Beetroot is in season from May to November, but tends to be smaller in the spring, and the autumn harvest keeps well through the winter. A good rule is to go for the smaller ones for tenderness, especially if planning to use them raw in salads, and avoid very large ones, which may have a woody core. Try to get them with their leaves, which are also highly nutritious.

Vegetarian Diet Recipes - Beetroot ‘burgers’ with barley salad


beetroot burgers

  • 250g raw red beetroot, grated 
  • 250g raw yellow beetroot, grated 
  • 100ml oatmeal 
  • 3 eggs 
  • 1 shallot, very finely chopped 
  • 4 tbsp finely chopped dill 
  • 2 tbsp finely chopped thyme 
  • 2 tbsp finely chopped parsley 
  • salt and freshly ground pepper 
  • 1 tbsp rapeseed oil, for frying 

barley salad
  • 200g barley 
  • 1 celery stalk, finely chopped 
  • a big bunch of flat-leaf parsley 
  • 1 tbsp extra virgin rapeseed oil or olive oil 
  • 2 tbsp red wine vinegar 

Mix the ingredients for the burgers well in a bowl, and allow to rest in the refrigerator for 1 hour.

Prepare the barley for the salad: boil it in water with a little salt for 30 minutes. Drain and allow to cool down. Set aside.

Preheat the oven to 180°C/gas mark 4. Form flat cakes of the burger mixture with your hands. Heat the oil in a frying pan and fry the cakes until golden on both sides. Transfer them to an ovenproof dish and put in the oven for 20 minutes.

Make the salad: mix the barley with the celery, parsley, oil and red wine vinegar. Season to taste with salt and pepper.

Serve the beetroot cakes with the barley salad. It is also a great idea to serve the horseradish dressing on Fried herring with beetrootand horseradish sauce with this dish.

SERVES 4

TIP The burgers can be made the day before and reheated.


6. Rye pizza with potato, or courgette and tomato topping


Nordic pizza for me is like regular pizza, but just with some wholegrain rye or spelt flour added to the base. Choose either the potato topping or the courgette and tomato topping to make 2 pizzas – enough for 4 people.

Rye pizza with potato, or courgette and tomato topping

  • 25g yeast 
  • 300ml lukewarm water 
  • 300g wholegrain stoneground rye flour 
  • 150g Italian tipo 00 flour or plain flour 
  • 1 tsp salt 
  • 1½ tbsp olive oil 

potato topping
  • 800g potatoes, cut into very thin slices 
  • 5 sprigs of rosemary, stems removed 
  • salt and freshly ground pepper 

courgette and tomato topping
  • 2 courgettes, each about 250g, sliced 
  • 500g small plum tomatoes, halved 
  • 300g ricotta 
  • salt and freshly ground pepper 

Dissolve the yeast in the water in a big mixing bowl, then add both flours and the salt. Mix to a dough, then knead well until smooth. Cover the bowl with a towel and leave to rise for 2 hours at room temperature.

Preheat the oven to 220ºC/gas mark 7.

Roll the dough out to 2 very thin, large squares, each about 35cm. Place on a lightly oiled baking tray, then brush the tops with olive oil.

To make the potato topping, place the potato slices evenly over the pizza dough, brush again with olive oil, scatter the rosemary on the top of the potato and sprinkle with salt and pepper.

To make the courgette and tomato topping, space the courgette slices and tomato halves evenly out on the dough, then spread out the ricotta. Sprinkle with salt and pepper.

Bake the pizzas for 20–25 minutes. Serve with a green salad.

MAKES 2 (35CM) PIZZAS (SERVES 4)



7. Vegetable biksemad with poached egg


This is my version of ‘biksemad’, a traditional dish normally made using leftover meat and potatoes with onion and Worcestershire sauce. It is usually served with eggs fried sunny side up and tomato ketchup. I developed this recipe when I was a vegetarian for some years. Enjoy my biksemad; it is the best healthy hangover food in the world!

Vegetable biksemad with poached egg - Nordic Vegetarian Diet Recipes


  • 2 tbsp olive oil 
  • 1 onion, chopped 
  • 200g peeled, cooked beetroot, cut into cubes 
  • 600g cold, boiled potatoes, cut into cubes 
  • 2 carrots, cut into cubes 
  • 2 celery stalks, roughly chopped 
  • salt and freshly ground pepper 
  • 4 large eggs (as fresh as possible) 
  • about 6 tbsp vinegar 
  • 4 tbsp finely chopped chives, to serve 

Heat the oil in a frying pan, then add the onion and beetroot. Cook gently over a medium heat for 5 minutes, then add the potatoes and carrots and continue cooking for 10 more minutes. Lastly add the celery with some salt and pepper, and cook for 5 minutes more, stirring often so the vegetables do not stick to the pan.

Poach the eggs just before serving: use a sauté pan deep enough to hold 7–8cm of water and big enough to accommodate all 4 eggs at once. Add the vinegar (3 tablespoons per litre of water) to the water and bring to the boil. Break each egg into a heatproof cup and carefully lower it into the water. Lower the heat and simmer for 4 minutes. Remove the eggs with a slotted spoon and serve on top of the biksemad, sprinkled with chives.

SERVES 4

TIP If you like Worcestershire sauce, add a couple of spoonfuls to the mix and serve with organic ketchup.



8. Swiss chard and skyr tart


The chard can easily be replaced with broccoli, a very healthy vegetable – and we have grown to think of it as our own here in the North. My great uncle grew broccoli in his garden and he called it asparagus cabbage.


Swiss chard and skyr tart - Nordic Vegetarian Diet Recipes


pastry
  • 75g plain flour 
  • 175g wholegrain stoneground rye flour 
  • 1 tsp sea salt flakes 
  • 75g butter 
  • 125g skyr or quark 
  • butter for greasing the pie dish 

filling
  • 500g Swiss chard 
  • 2 tbsp olive oil 
  • 4 spring onions, sliced 
  • 5 eggs 
  • 150g skyr or quark 
  • 200g cottage cheese 
  • 1 tbsp fresh thyme leaves 
  • 1 tsp sea salt flakes 
  • freshly ground pepper 

First make the pastry: mix the flours and the salt together in a large bowl, then crumble the butter in with your hands. Mix in the skyr or quark and bring together as a dough. Knead the dough with your hands. If you have a food processor, place all the ingredients in it and blend until it becomes smooth dough.

Roll out the dough on a floured surface and butter a 28cm pie dish. Line the dish with the pastry and leave in the refrigerator to rest for 30 minutes

Preheat the oven to 180ºC/gas mark 4.

Cover the dough with baking paper and add some dried beans or rice. Bake blind in the oven for 20 minutes.

While the pastry is baking, rinse the chard well and cut it into pieces. Heat 1 tbsp oil in a pan and sauté the chard for 5 minutes. Drain in a colander. Using the same pan, add the remaining oil and sauté the spring onions for 2–3 minutes over a medium heat. Add the chard and thyme, mix well and remove from the heat.

Beat the eggs in a large bowl, add the skyr or quark, cottage cheese, salt and pepper, then the chard mixture. Remove the beans or rice and the paper from the tart base. Pour the egg mix into the blind baked pastry case and bake again in the oven for 30 minutes.

Serve warm with a green salad.

SERVES 4



9. Leek and goat feta tart on rye pastry


The tart revolution started in the 1970s, and I believe it was partly started in Denmark by the vegetarian restaurant chain Cranks, which opened a café in the centre of Copenhagen. I loved their savoury tarts with all kinds of vegetables. I still cook a lot of tarts, but I make a dough using quark and rye flour and I also use a low-fat dairy product instead of cream.

Leek and goat feta tart on rye pastry - Nordic Vegetarian Diet Recipes


pastry
  • 75g plain flour 
  • 175 wholegrain stoneground rye flour 
  • 1 tsp salt flakes 
  • 75g butter 
  • 125g skyr or quark 
  • butter for greasing the pie dish 

filling
  • 500g leeks, cut into slices 
  • 2 tbsp olive oil 
  • 2 garlic cloves, finely chopped 
  • 1 tbsp finely chopped tarragon 
  • 1 tsp salt flakes 
  • 5 eggs 
  • 150g skyr or quark 
  • 150g goat feta cheese 
  • salt and freshly ground pepper 

First make the pastry: mix the flours and the salt together into a bowl, then crumble the butter in with your hands. Mix in the skyr or quark and bring together as a dough. Knead the dough with your hands. If you have a food processor, place all the ingredients in it and blend until it becomes smooth dough. If the dough does not come together, add a little water.

Roll out the dough on a floured surface and butter a 28cm pie dish. Line the dish with the pastry and leave in the refrigerator to rest for 30 minutes.

Preheat the oven to 180ºC/gas mark 4.

Cover the dough with baking paper and add some dried beans or rice. Bake blind in the oven for 20 minutes.

While the pastry is baking, rinse the leeks well. Heat 1 tbsp oil in a pan and sauté the leeks for about 5 minutes. Drain in a colander. Using the same pan, add the remaining oil and sauté the garlic and tarragon for a few minutes, then mix in the leeks and remove the pan from the heat.

Beat the eggs in a mixing bowl and add the skyr or quark and goat cheese, then mix in the leek mixture. Remove the beans or rice and the paper from the tart base. Pour the mixture into the blind baked pastry case and bake again in the oven for 30 minutes.

Serve warm with a green salad.

SERVES 4

TIP A slice of this tart makes a perfect lunch to take to work. One of the best ways to rinse leeks is first to cut them in slices and then put them in a bowl of cold water and leave for 5 minutes. Lift out of the water so the grit stays at the bottom of the bowl. Sometimes you need to do this twice.



10. Cauliflower gratin


Since my childhood, this has been one of my all-time favourites. We often had meat-free days, mostly because meat was expensive. I have changed it a bit now and made it lighter, without the heavy white sauce. This is perfect for dinner, and you can serve it with one of the grain salads on Salads with grains.

Cauliflower gratin - Nordic Vegetarian Diet Recipes


  • 1 head of cauliflower, about 600g, cut into chunks 
  • 1 red onion, sliced 
  • 1 tbsp olive oil 
  • 1 tsp butter 
  • 2–3 tbsp breadcrumbs 
  • 4 eggs 
  • 200g skyr or quark 
  • 100g cottage cheese 
  • 1 tsp ground nutmeg 
  • salt and freshly ground pepper 

Steam the cauliflower in salted water for about 5 minutes. Remove from the water right away and leave to cool.

Preheat the oven to 200ºC/gas mark 6.

Fry the red onion in the olive oil until golden at the edges.

Grease 4 small ramekins, or 1 big ovenproof dish, with the butter and sprinkle with breadcrumbs.

Separate the eggs. Mix the yolks with the skyr or quark, cottage cheese and nutmeg. Fold into the cauliflower in a big mixing bowl, then add the red onions and season with salt and pepper. Whisk the egg whites lightly and fold into the cauliflower mixture.

Spoon the cauliflower mixture into the prepared ramekins or dish and bake for about 30 minutes.

SERVES 4


RELATED:
 Low Calorie Banana Bread Recipe - Uses Artificial Sweetener

Lose 10 Pounds in 30 Days Diet - Healthy Lunch Ideas


Ensuring you get a healthy lunch can be a challenge, because we often rely on what other people have cooked for us, or on what we can buy. If you don’t have a proper canteen, your lunch needs planning, either with regard to buying lunch or taking the time to make lunch in advance. Bring a small army of raw vegetables, left over from your dinner, or a sandwich on healthy bread like rye bread. If you buy grab-and–go dishes, focus on salads, as soups are often very rich and contain too much salt. Check the label or ask about the ingredients. I know what you are thinking: ‘I don’t have time for that!’ But if you do not have time to take care of yourself and your health, you need to start to make changes.

Lose 10 Pounds in 30 Days Diet - Healthy Lunch Ideas


Baked fish and parsley pesto sandwich


This is just a simple but good sandwich for lunch. The shower bun dough is very suitable to make into big flat sandwich bread for this sandwich. Parsley is a rather overlooked healthy food, rich in lots of nutrients.

Baked fish and parsley pesto sandwich


400g skinless fish fillets
salt and freshly ground pepper
2 spelt or rye buns
100g fresh salad leaves
2 tomatoes, sliced

Parsley pesto
1 large bunch of parsley
30g almonds (with their skins)
1 small garlic clove, chopped
3 tbsp freshly grated Parmesan cheese
3 tbsp grapeseed oil
juice from 1 lemon
salt and freshly ground pepper

Preheat the oven to 200ºC/gas mark 6.

Start by making the pesto: put all the ingredients except the lemon juice, salt and pepper in a blender, and blend to a smooth paste. Season to taste with lemon juice, and some salt and pepper.

Place the fish fillets in an ovenproof dish, sprinkle with salt and pepper and bake in the oven for 10 minutes.

Cut the buns in half and spread some pesto on both halves of each, then place some salad on that, then the baked fish and then the tomatoes.
Serve with the fish either warm or cold.

SERVES 2
TIP Save the rest of the pesto for a salad, or serve it with a piece of grilled fish or chicken breast.


Stinging nettle soup


Stinging nettle soup should be made in May, when the stinging nettle has a lot of top leaves. Pick only the 4 or 5 top shoots. Nettle leaves are also good in scrambled eggs and frittatas – just blanch the leaves before use.

Healthy Lunch Ideas - Stinging nettle soup recipe


1 yellow onion
1 tbsp olive oil
1.3 litres organic vegetable bouillon
¼ tsp ground nutmeg
200g stinging nettles (see recipe introduction)
salt and freshly ground pepper
a few sprigs of watercress, to serve
4 organic eggs, to serve

Garlic croutons
2 slices of rye or spelt bread, cut into cubes
1 tbsp olive oil
1 garlic clove, finely chopped
salt and freshly ground pepper

First make the croutons: preheat the oven to 180ºC/gas mark 4. Mix the bread cubes with the oil and garlic, salt and pepper, and bake in the oven for 10 minutes.
In a large pan, sauté the onion in the oil for 5 minutes without allowing it to burn or colour too much. Add the vegetable bouillon and nutmeg, bring to the boil and add the nettle leaves. Leave to simmer for 20 minutes.

Using a hand blender, blend the soup, then season with salt and pepper.

Bring some water to the boil in a small pan. When the water is boiling, place the eggs in the water, turn down the heat and let simmer for 7 minutes, remove from the heat and place under cold water for 30 seconds. Take out and shell right away.

Serve the soup with the boiled eggs cut across in half and the croutons and watercress scattered on top.

SERVES 4

STINGING NETTLES are an old medicinal herb and their stems have been used for weaving textiles since at least the Bronze Age. It grows everywhere in the countryside where the soil contains a certain level of nitrogen. Cooking or drying completely neutralizes the plant’s toxic components. It must be picked in spring and early summer before flowering.




Cold cucumber soup


On a very hot summer’s day, when you don’t really have a big appetite, serve this clear, fresh, tasty soup.

Healthy Lunch Ideas - Cold cucumber soup recipe


600g cucumbers
1 Galia melon, about 400g
500ml yoghurt
2 tbsp chopped mint
juice of 2 limes
50g watercress
salt and freshly ground pepper
to serve
watercress

Spelt Bread (Spelt bread / Rhubarb and strawberry jam)
Peel the cucumbers and then halve, deseed and dice them; you should end up with about 500g. Peel the melon, deseed it and cut it into cubes. Put all the ingredients in a blender and blend until smooth. Season to taste with salt and pepper.

Serve cold, garnished with watercress and alongside some spelt bread.

SERVES 4

Mussel soup with potatoes and leeks


New England clam chowder is a wonderful tasting soup. Here is my Nordic version, which has a great flavour and a lighter texture.

Healthy Lunch Ideas - Mussel soup with potatoes and leeks recipe


1kg mussels
1 tbsp rapeseed oil
1 onion, finely chopped
2 garlic cloves, chopped
3 leeks, cut into slices
1 tbsp tarragon leaves
salt and freshly ground pepper
4 large potatoes, peeled and diced

Country Bread, to serve

Scrub the mussels thoroughly and tug out any beards that may be hanging from the shells. Discard broken or open mussels or those that refuse to close when tapped. Rinse the mussels in water a couple of times.

Heat the oil in a big saucepan. Add the onion, garlic and leeks, and cook for 3 minutes. Add the mussels with the tarragon, 1 litre of water, and salt and pepper. Bring to a simmer and let simmer for 15 minutes.

Take out the mussels with a slotted spoon. Remove the mussels from the shells and discard the shells. Take out 200ml of the soup and place in another saucepan. Add 2 of the diced potatoes to that and let it simmer for 15 minutes.

To the large pot with the soup add the shelled mussels with the juice and the leeks etc. that came out with mussels. Add the rest of the potatoes and let simmer for 15 minutes.

Blend the potato soup in the small pan with a hand blender until it is a smooth, heavy soup, then add it back to the main soup and heat it up. Season to taste with salt and pepper.

Serve the soup very hot with Trine’s Country Bread.

SERVES 4 


Leek soup with rye croutons


This nourishing soup is easy to make and very inexpensive. I believe that eating vegetable soup for the evening meal once a week is a good way to organize your diet, giving you a day without meat, a day where you save money and a day when your supper is healthy and fibre-intensive.

Healthy Lunch Ideas - Leek soup with rye croutons recipe


2 tbsp olive oil
2 shallots, diced
3 garlic cloves, chopped
2 tsp ground cardamom
1 tbsp ground coriander
500g leeks, well rinsed and cut into slices
3 bay leaves
1.5 litre organic vegetable bouillon
salt and freshly ground pepper

to serve
4 slices of rye or spelt bread, cut into cubes, to serve
20g butter

Add the oil to a large pot, then add the shallot, garlic, cardamom and coriander, and cook gently for 2–3 minutes. Stir in the leeks and bay leaves. Add the bouillon and bring to the boil. Turn down the heat and let simmer for 10 minutes. Season to taste with salt and freshly ground pepper.
Toast the bread cubes in a pan with the butter until golden brown, tossing them frequently and being careful not to let them burn.

Serve the soup very hot, scattered with the croutons.

SERVES 4

TIP This is a very easy vegetable soup, and can be used with different vegetables; if you add potatoes and root vegetables, use 1kg peeled weight and then blend it when cooked and season to taste. 



Cauliflower soup spiced with green chilli and served with prawns


People either love cauliflower or can’t stand its funny, earthy taste. I love it and eat it raw, in a soup or in curries. My grandmother would boil it for a long time, then serve it whole with shrimps around it and a white sauce on the side. This is my modern version of that recipe.

Cauliflower soup spiced with green chilli and served with prawns recipe


1 large cauliflower
1 green chilli, deseeded and chopped
5 spring onions, chopped
2 baking potatoes, peeled and cut into cubes
2 tsp salt and freshly ground pepper

to serve
400g shelled, cooked, extra-large cold-water prawns
watercress
spelt bread

Cut the cauliflower with the stalk into large pieces. Place all the ingredients in a large saucepan with 1.5 litres of water. Cover with a lid and bring to the boil. Reduce the heat and let it simmer for 20 minutes.

With a hand blender, blend to a smooth soup and then reheat. Season to taste with salt and pepper.
Arrange the prawns on 4 wooden skewers and serve them on top of the soup. Garnish with watercress sprigs and serve with spelt bread.

SERVES 4
TIP This soup can also be made with broccoli.

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