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Recipes

Recipes
Boiled egg
Omelet
Porridge
Basic salad
Basic salad dressing (oil)
Salmon wrapped in bacon, baked tomato, and stir-fried vegetables
Chicken with mushrooms and steamed vegetables
Bean stew
Smoothie as a quick snack

Boiled eggs

Place the egg(s) in cold water (the water must cover the egg/eggs) and turn on heat. Start the timer once the water has reached a boil.
The listed boiling times are for large eggs (63-73 grams):
Soft-boiled eggs: Approx. 4 minutes
Medium-boiled eggs: Approx. 5 minutes
Hard-boiled eggs: Approx. 8-10 minutes

Tip: Pour cold water on the eggs as soon as they have boiled in order to stop the boiling process. It makes them easier to peel.

Completely fresh eggs must boil half a minute longer than eggs, which are a week old (or older).
The boiling time for smaller eggs should be reduced by half a minute

An electric egg cooker is handy, and you may want to cook enough hard-boiled eggs to last you a week, if your time is scarce

Eggs – a healthy, inexpensive and excellent source of protein

Eggs contain protein and loads of vitamins, minerals, and antioxidants, all of which are useful for weight loss. The egg white is a good source of complete, high-quality protein. The egg yolk contains the powerful antioxidant lutein and lecithin, which is good for your cardiovascular system and nervous system. It is a myth that the cholesterol in the egg yolk is unhealthy. Cholesterol is an essential compound, plus eggs contain a load of other important nutrients. You can easily consume one or two eggs five or six days a week.

Omelet

Serves two people:
4 eggs
4 tbsp. water
¼ tsp. salt and 1 pinch of pepper or nutmeg
Optionally, 2-3 tbsp. chopped fresh herbs such as chives, parsley, dill, basil, or tarragon – or a blend of everything
15 grams of butter (or olive oil)

  1. Beat the eggs together with the water, salt, spices and herbs
  2. Melt the butter on the pan
  3. Pour the egg mass out on the pan when the butter is solid
  4. Stir the egg mass until it begins to solidify
  5. Lower the heat
  6. Loosen the omelet along the rim of the pan. Shake the pan a little to free the omelet from the pan
  7. Carefully fold the omelet in the middle using a spatula

Ideas for filling that you can place on one half of the omelet before folding it: Fried bacon or bacon dices, stir-fried vegetables such as thin slices of bell pepper and onion.
Ideas for side dishes: Tomato salad or asparagus, two slices of whole-grain bread

Porridge

Serves two people:
1/2 liter of water
2 ½ dl. oats
1 pinch of salt

Topping:

2 tbsp. whole linseeds
1 tbsp. chopped almonds
1 tbsp. pumpkin seeds
1 tsp. cinnamon
A little sweetener such as raisins, prunes, fruit puree, sweet stevia, or sukrin.

  1. Pour the liquid and oats into a pot
  2. Bring the porridge to a boil and add salt and linseeds
  3. Lower the heat and let the porridge boil for about one minute. Remember to stir continuously
  4. Serve the porridge with an even layer of cinnamon, almonds, pumpkin seeds, and your sweetener of choice

Note: Many people don’t feel completely full after eating pure porridge, which is why the recipe includes linseeds, almonds, and pumpkin seeds, which lowers the uptake of carbohydrates, boosts the metabolism, and provides healthy fats and a little protein. You may even want to add a boiled egg to make your meal even more filling.

Basic salad

Serves two people:
Approx. 100 grams of chopped green lettuce – e.g. Romaine, Iceberg, rocket (separate or mixed)
1 finely chopped shallot or 1 spring onion
Approx. 100 grams of legumes - e.g. fine peas (fresh or frozen)
Approx. 100 grams of cabbage – e.g. chopped spring cabbage or cauliflower and broccoli in small bouquets (fresh or frozen)
Approx. 100 grams of shredded root vegetables such as carrots or boiled beets
Approx. 100 grams of tomato, bell pepper, or cucumber (especially during the summer)
Approx. 10 chopped walnuts or some other type of nut
If desired, add 10 olives or 1 tbsp. capers

  1. If you use frozen vegetables you can thaw them up quickly by pouring boiling water on them a few times
  2. Thoroughly rinse the lettuce and the vegetables
  3. Mix the chopped lettuce with onion, cabbage, root vegetables, and the other vegetables
  4. Toss your salad with 4-5 tbsp. vinaigrette dressing (see recipe)
  5. Decorate with nuts plus olives and capers if you choose to include them

Note: There are dozens of ways to make the basic salad, depending on what raw materials are in season. In order to get as many fibers and nutrients as possible, the recipe includes legumes, cabbage and even root vegetables of all the different colors (red, green, yellow).
Make sure to add an oil dressing with vinegar and lemon/lime. Its content of acid helps reduce your food uptake, thereby contributing to stable blood sugar and better metabolism.
If you want to achieve satiety, include a source of protein from meat, fish, shellfish, or eggs. Alternatively, add more protein from beans and nuts.

Oil dressing

Basic marinade
1 dl. olive oil
Approx. ½ dl. water
1/3 – ½ dl. acid – (balsamic vinegar, apple vinegar or lemon juice)
½ tsp. sea salt or herbal salt
Herbs of your choice
Herbs to choose among
Approx. ½ dl of freshly chopped herbs (basil, parsley, dill, chives, tarragon)
1-2 pressed garlic cloves
1 tsp. shredded ginger
1 tbsp. mustard
It is also fine if your dressing is sweet and light

Note: Not only is this oil dressing perfectly suited for salads, it is also ideal for steamed vegetables, boiled beans, and other vegetables. The acid in vinegar and lemon/lime reduces your food uptake and helps maintain stable blood sugar and better metabolism.

Salmon wrapped in bacon with baked tomato and stir-fried vegetables

Serves two people:
2 salmon steaks (free range salmon)
2 slices of bacon
6 small cherry tomatoes
1 sliced onion
1 large leek in slices
1 red bell pepper in thin slices
1-2 carrots or parsnip in thin slices
Olive oil or coconut oil
1 tsp. dill
A pinch of herbal salt and pepper
1 tbsp. soy sauce

  1. Preheat the oven to 225 degrees C.
  2. Add dill and some salt and pepper to your salmon steaks
  3. Wrap each piece of salmon in a slice of bacon with the ends facing down
  4. Place the bacon-wrapped salmon steaks in a greased, ovenproof dish
  5. Place the tomatoes next to the fish
  6. Place the dish in the oven and bake it for around 15 minutes
  7. Make sure that the salmon is cooked thoroughly but without making it dry, as that causes it to lose some of its healthy fats
  8. Heat the olive oil in a wok or pan and stir-fry your vegetables until they are al dente
  9. Season with soy sauce
  10. Serve the salmon together with the baked tomatoes and stir-fried vegetables

Chicken with mushrooms and steamed vegetables

Serves two people:
2 pieces of chicken breast
1 tbsp. olive oil
Approx. 300 grams of cauliflower or broccoli (1 small head) in small bouquets
Approx. 2 large carrots in thick slices
A small tray of mushrooms in thin slices
Salt and pepper
Thyme – fresh or dried
Butter or olive oil

  1. Heat the fat on a pan
  2. Fry the chicken breasts for approx. seven minutes on each side. Make sure they are properly cooked.
  3. Season the chicken with salt and pepper and thyme. Keep it warm.
  4. While the chicken is frying on the pan, put your cabbage and carrots in lightly salted water that merely covers the vegetables (no lid needed).
  5. Cook the vegetables for around a minute and remove the pot from the stove so the vegetables are kept hot in the water
  6. Stir-fry your mushrooms in the broth from your fried chicken
  7. Serve the chicken with the vegetables and mushrooms

Bean stew

Serves two people:
1 can of kidney beans (approx. 400 grams)
1 can of peeled tomatoes
1 small finely chopped onion
2 finely chopped garlic cloves
½ a tray of cleaned mushrooms cut in quarters
1 red bell pepper (diced)
1 little squash (diced)
1 small tsp. cumin (does not taste like caraway)
Sea salt or herbal salt
Olive oil for frying
Freshly chopped parsley and possibly even basil for decoration

  1. Sear the onions and garlic in the heated oil
  2. Add tomatoes and the other vegetables
  3. Bring the whole thing to a boil. Turn down the heat and let the food simmer without a lid for five minutes
  4. You may want add a little water if needed
  5. Season with salt, pepper, and cumin
  6. Decorate with chopped parsley/basil

You can serve the dish with some brown rice or whole-grain bread

Smoothie as a quick snack

Blend:
1 large handful of spring cabbage, white cabbage or any other type of cabbage (around 50 grams)
1 dl. frozen peas or spinach
½ banana
1 tbsp. coconut oil, rapeseed oil, or olive oil
1 tsp. peanut butter
1-2 tbsp. protein powder (such as e.g. rice protein)
A little can of coconut milk or some juice
1 cm. peeled ginger (1-2 grams)
A little cinnamon, rosemary, chili or other tasty herbs
Oat drink or water to cover it

This smoothie provides protein, carbohydrate, fats, vitamins, minerals, secondary plant compounds, and fiber – just like a small meal.
The smoothie is tasty, and you can adjust it just perfectly to your own personal taste.