nut free

Ginger and Tumeric Dal with Chilies and Yogurt

For many athletes the race season wraps up and you will need to consider how well your body has coped with a high exercise load all summer long. Your immune system could be impacted and you are likely to be more vulnerable to cold and flu viruses. During the upcoming months, where the days get shorter, integrate meals that support recovery. Choose products with antioxidants such as onions, garlic, chives, apples or grapes.

Try the Dal recipe below as one option. Happy cooking, happy eating.

Ingredients:

  • 30 ml virgin olive oil oil

  • 1 chili pepper

  • 2 large tomatoes

  • 1 tsp. mustard seeds

  • 1 tsp. ground cumin

  • 1 tsp. ground turmeric

  • 1 tsp. ground paprika

  • 3 onions, finely chopped

  • 3 garlic cloves, finely chopped

  • 25 g ginger, peeled, finely chopped

  • 300 g red lentils

  • Zest and juice of 1 lemon

  • 200 g yogurt (or cottage cheese), divided - exclude to keep it vegan

  • Kosher salt, freshly ground pepper

  • Cilantro leaves, and chilies (for serving)

Preparation:

  • Peel and mince the onions, garlic and chili pepper. Rinse and chop the tomatoes into small dices. In a strainer under cold water, rinse the lentils. Heat up the oil in a saucepan over low heat and sauce the onions, garlic, chili pepper and spices until the onions are translucent.

  • Bring the water to boil and whisk in the lentils. Turn the heat down to medium low and cook the lentils for 25 minutes or until they are mushy and tender. Add the tomatoes and onion mixture, season with salt, pepper, lemon zest and juice to taste.

  • Serve in bowls topped with yogurt, cilantro, and chili (Note: serves 4).

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Quinoa Scramble with Tomato and Avocado Toast

We are in spring already where daylight appears earlier, and the days get longer. While the mornings are still chilly, the afternoons tend to be sunny and warm. This also means that early season races are around the corner. Unfortunately, some of you greet allergies when training outside.

To support your increasing levels of activity as well as to reduce inflammation and seasonal allergies, include dishes that feature fresh young spring produce, whole grains, lean protein and healthy fats like olive oil, nuts, and avocado. That will help you to get fitter and leaner, stay healthy, and recover well. 

Try this recipe below.

Ingredients:

  • 6 plum tomatoes

  • 1 medium avoado

  • Salt

  • Pepper to taste

  • Zest of 1 lemon

  • 4 whole eggs

  • 1 tbsp. oliv oil

  • 200g cooked quinoa

  • 2 slices of whole grain and seeded bread, toasted

  • 1 handful fresh chives, minced

Preparation:

  1. Cut the tomatoes into bite-size pieces. Halve and pit the avocado, scoop the flesh out, and slice into triangular pieces. Season the tomatoes and avocado with salt, pepper, and lemon zest.

  2. Whisk the eggs tighter in a mixing bowl, then season the mixture with salt and pepper.

  3. Heat up a non-sticking frying pan over medium heat with olive oil and warm up the quinoa. Pour the egg mixture onto the pan and scramble it at medium heat.

  4. Arrange the tomatoes and avocado on the toasted bread, the plate the quinoa scramble on the side.

  5. Top everything with minced chives. Note: Serves 2

 

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Salmon with Beets and tangy Avocado Sauce

This recipe below is well suited for the winter, lower in carbs and higher in fats and protein. Besides being delicious, it increases lean mass preservation, immunity, and sleep quality.

Ingredients:

  • 500 g beets

  • 1 tbsp. balsamic vinegar

  • 1 medium avocado

  • Juices of 2 limes

  • 1 medium green chili pepper

  • 1 clove garlic, peeled and minced

  • 400 g Salmon baked or Redfish panfried (in 1 tbsp. olive oil)

  • 1/2 bunch of fresh coriander or cilantro

  • Salt and pepper to taste

Preparation:

  1. Rinse the beets and build them in unsalted water for 30-40 minutes until tender (or buy precooked ones if you want to save time). Let them cool down, put on single-use gloves and squeeze the skin off. Slice them into bite-sized pieces and season them with salt, pepper, and balsamic vinegar. Set aside.

  2. Half and pit the avocado. Scoop out the flesh and blend with lime juice, chili pepper, and garlic until smooth. Add water if needed, season with salt and pepper, set aside.

  3. Heat the oven to 425 degrees. Season the fish fillet with salt, pepper and bake in the oven for 25+ minutes or until the flesh is cooked to your preference. If you use redfish, place the fish skin side down in a non-stick pan and fry 1-2 minutes until 80% cooked. Flip it over, remove from the heat and allow to rest for another minute. If the fish is done, a cake tester should easily slide through the flesh.

  4. Toss the coriander or cilantro with the beets, season with salt, pepper, balsamic vinegar to taste. Put the mixture on a plate and top with the fish fillet. Pour 2 spoons of the avocado sauce beside the fish and serve the rest on side. Bon appetite. (Notes: Serves 2)

Nutrition inför with salmon

Nutrition inför with salmon

Beet Soup with Cod and Yogurt

Even though the first day of fall is still a couples of weeks away, the days get shorter and it is the time of the year where we are more vulnerable to colds and flus. This month's recipe offers suggestions to incorporate into your daily diet. It is rich in quercitin: an antioxidant you find in onions, apples, or grapes and good in resisting the flu. You also want to watch out for the antioxidant allicin, found in garlic, onion, chives, and packed with anti-viral goods. Over the next serial weeks enjoy legumes, root vegetables, warm spices and herbs to satisfy your salty and sweet cravings while providing your body the boost it needs.

Ingredients:

  • 600 g beets

  • 300 g carrots

  • 1 large potato

  • 2 medium onions

  • 3 cloves garlic

  • 25 g fresh ginger

  • Olive oil, to cook

  • 1 L veggie broth

  • Zest and juice of 2 limes

  • 400 g fresk skinned cod fillet

  • 4 tbsp. plain Greek yogurt

  • Bunch of parsley

  • Salt and pepper to taste

Preparation:

  1. Peel the beets and carrots, then cut them into large cubes. Peel the potato and slice half of it into cubes and the other half into small pieces to be used as garnish. Peel and mince the onion, garlic, and ginger.

  2. In a large pot, sauce the onions, garlic, and ginger over medium heat in 1 tbsp. olive oil until the onions are soft. Add the beets, carrots, and potato cubes to the pot. Add the broth and bring it to boil. Reduce the heart to medium-low and simmer for 30-35 minutes until all the vegetables are tender.

  3. Blend all the ingredients until smooth. Pour the soup back into the pot and bring it all to boil again over medium heat, season with salt and pepper, lime zest and juice to taste.

  4. Preheat he oven to 345 F. Lien a baking sheet with parchment paper. Divide the fish i to 4 equal pieces and sprinkle them with salt. Place them onto the prepared sheet and bake for about 8-10 minutes until done.

  5. Heat up a small pan with 1 tbsp. olive oil, sprinkle with salt, fry the small potatoes until golden brown.

  6. Serve the soup into deep plates with quinoa, a piece of fish at the center. Top with fried potato, a dollop of yogurt, and parsley. (Notes: Serves 4).

  7. Tip: Exchange quinoa with lentils or rice, double the soup portion size for leftovers.

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