Author Archives: Mikaela

Taco Spices

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I don’t know how you guys are, but in this household we love our tacos – both the authentic Mexican style, and the probably a little bit more Scandinavian style with more greens and veggies and less beans and rice. We eat homemade taco at least once a week, and one day I read the ingredients on the pre-made spice mixes we usually bought, and was just horrified of all the crap (sorry!) they put in them. From that day, I have made my own Taco Spice mix and will never go back to the pre-made ones. It’s just too easy to make it yourself, and it taste thousand times better. As an important bonus, you avoid all the extra stuff that you for sure don’t want (because who wants whey, sugar, potato starch and citric acid, just to mention some of the things, in their taco?).

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Homemade Taco Spices

2 tbls Chili Powder
1 tbls Cumin
1 tbls Paprika Powder
1 tbls Onion Powder
1 tbls Garlic Powder
2-3 teaspoon Oregano
0.5-1 teaspoon Sea Salt

Optional for the tough ones:
0.5-1 teaspoon Red Chili Flakes

I usually make at least a double batch when I’m on it. Store in an airtight container, but just remember that it’s no additives in it so it won’t hold until 2020. Use it as you would do with the pre-made bags (brown meat, chicken, fish or tofu, stir in spices and add a little bit of water and let it simmer until wanted texture).

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Until next time: Listen to Your Body, and Stay Strong!
And connect with me on Twitter, Facebook and Instagram.
#healthbyyou

 

Spinach Pesto

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Homemade Spinach Pesto

100 gr fresh spinach

A bunch of fresh basil

1,5 dl pine nuts

1-2 garlic cloves

1-2 dates
(or 1 teaspoon agave/maple sirup)

salt, pepper, chili powder

water if needed

Put everything in a food processor and blend until smooth.
Add water until preferred texture.
Store in an air-tight container in the fridge.

Serve on bread or pasta, to a salad, on pizza or anyway you like.

Until next time: Listen to Your Body, and Stay Strong!
And connect with me on Twitter, Facebook and Instagram.
#healthbyyou


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Winter Quinoa Kale Salad

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Kale is one of the most nutritious thing you can eat. It’s low-calorie, high in fibers and zero fat. It’s packed with nutrients like iron (more iron per calories than in a beef), Vitamin K, A and C, Calcium and antioxidants. Kale boosts your immune system, lowers your cholesterol and prevents cancer. It has an anti-inflammatory effect, helps fighting asthma, arthritis and autoimmune diseases and it is also an excellent detoxifier. Sometimes people say that if you are going to eat just one green thing – eat kale (but please don’t – variation is so much better).

 

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Nuts roasted with Red Wine Vinegar and Honey. Just delicious and perfectly sweet. Almonds are rich in Vitamin E, Calcium, Magnesium and Potassium while Walnuts are packed with B6, Folate and Thiamin. Both contain healthy fats and fibers, prevent heart diseases and cancer and help with weight management. Nuts are also considered “brain food”, promoting brain health and could prevent depression, dementia and Alzheimer’s Disease.

 

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Pomegranate – not only beautiful to look at but also packed with antioxidants that boost your immune system and protect your from heart disease and stroke. It’s a little hassle to get the seeds out but totally worth it when it’s done (here is one way of doing it). One pomegranate can contain more than 800 seeds, and you can store them in the fridge for later use.

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Winter Quinoa Kale Salad

1 cup Quinoa

A bunch of Kale (8-10 big leaves)

1 Pomegranate

2 Apples

1 cup Almonds and Walnuts

2 tbl spoons Red Wine Vinegar

1 tbl spoon Honey

 

Dressing:

3 tbl spoons Red Wine Vinegar

3 tbl spoons Olive Oil

1 teaspoon Honey

1 teaspoon Dijon Mustard

Salt and Pepper

 

1. Rinse and cook Quinoa in 2 cups of water approximate 15 min or until preferred tenderness.

2. Wash and dry Kale leaves. Remove the thick stem and cut into small pieces. Tips – put them in a blender or a food processor and quickly chop into desired pieces.

3. Dry-roast nuts in a heated pan for a couple of minutes. Add Red Wine Vinegar and stir. When dry, immediately add honey and stir for another minute or so. Cool off and chop coarsely.

4. Take out the seeds from the Pomegranate and cut the apples into thin boat slices.

5. Mix everything and pour dressing on top. Stir well.

Enjoy!

 

Until next time: Listen to Your Body, and Stay Strong!
And connect with me on Twitter, Facebook and Instagram.
#healthbyyou

Now you can also follow the blog on Bloglovin.

 

Merry X-mas!

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Dear friends!

Take care of yourself. And take care of your close ones. Remember to breath and to be nice to yourself. Relax your shoulders, sit back and let everything go. Give a lot of hugs and show your love. And most important of all – be proud of yourself!

Xoxo,

Mikaela

Mushroom Spinach Tofu Scramble

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First of all, I know it is an ongoing huge discussion about tofu and other soy products. Is it healthy or not? I will not take that discussion right now (mostly because I’m writing this in the morning after one of my night shifts) but, I personally don’t eat tofu a lot. Every now and then yes, but not every day or even every week. Soy beans are very often genetically modified (GMO), and since we don’t know how these products are effecting our health, I would recommend to try to buy organic and verified non-GMO tofu if you can. That said, I also think that tofu and other soy products are excellent alternatives to meat.

Anyhow, everyone who knows me, knows that I love eggs. I could probably eat a dozen of eggs every week, but I figured I better find an alternative before I turn into a chicken myself. And Tofu Scramble is for sure a good alternative.

How to make a Tofu Scramble in less than 5 min:

Use Firm or Extra-firm Tofu. Crumble it with your fingers into small pieces. If you have time you can soak the tofu in some marinade but I usually just toss it into a frying pan with some mushrooms, onions, garlic and spinach (you can of course add any kind of veggies, for example bell peppers, asparagus, tomatoes etc). Add salt, pepper, turmeric and maybe some hot chili sauce/soy sauce (use the spices you like). Then add a splash of almond milk (any kind of milk would work) and if you like 1-2 tablespoons Nutritional Yeast. Stir until dry. Serve and enjoy!

If you wanna read a little bit about health benefits of Turmeric - take a peak here.

Until next time: Listen to Your Body, and Stay Strong!
And connect with me on Twitter, Facebook and Instagram.
#healthbyyou

 

Raw, (almost) Vegan and Paleo-friendly Chocolate Fudge

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I know! Too many hip words in this post’s subject. But this Amazing Chocolate Fudge is Raw, almost Vegan (if you eat honey), and Paleo-friendly (again if you eat honey). I swear to neither of these diets, but I for sure like to experiment with both raw and vegan food. The Paleo Diet kind of intimidates me, and since it includes so much animal protein, I feel that I couldn’t live by it. But that said, I have also read plenty about the Paleo Diet, and it does make a lot of sense – for some people – but as I said, not for me. It’s all about listen to your own body, and feel what is best for you. And who decides that you have to choose one kind of diet, and swear by it every day and every meal? I’m a flexitarian, eating what I believe that my body needs at the moment. Right now, it’s a lot of raw and vegan food, but if and when I wake up one morning and crave egg, fish or chicken, I’ll eat it (I haven’t eaten red meat since I was 15 years old and I honestly never crave that kind of food). Don’t be too rigid about what you’re eating and not. Listen to your sweet body, and be nice to it! It does everything it can to never fail you.

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But anyhow, where were we? Chocolate Fudge! This one is so easy to make, and freaking healthy (if you don’t eat the whole thing in one sitting, as someone did…oops!).

Chocolate Fudge

1 cup Coconut Oil

1/4 cup Coconut Milk
(canned, and not light version!)

1/2 cup Raw Cacao Powder

1/4 cup Raw Honey

1 teaspoon Vanilla Extract
(or even better, Vanilla Beans!)

Optional: Sea Salt

1. Whisk Coconut Oil and Coconut Milk together until glossy and thick (~ 5 min).

2. Add the rest of the ingredients, and mix until everything is smooth and fully combined.

3. Lay a sheet of parchment paper inside a bread pan, and pour the chocolate mixture into it.

4. Freeze for 20-30 min.

5. Cut in pieces. Enjoy!

If you get any leftovers; store it in an airtight container in the freezer.

Until next time: Listen to Your Body, and Stay Strong!
And connect with me on Twitter, Facebook and Instagram.
#healthbyyou
And now you can also follow my blog with Bloglovin.

Chia Pudding

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Chia seeds | Berries | Agave | Almond Milk

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First of all, I’m currently working night shift (sooo bad for your health!), and I eat breakfasts on all kinds of different hours. I try to have kind of a routine – trying hard not to mess my body completely up – where I don’t eat between midnight and 6am. After my 3-days cleansing (more about that another time), I realized that most of my night time eating is comfort eating where I think I’m hungry but mostly I’m just bored or thirsty (or just wanna get out of my claustrophobic patient room). Nowadays, I drink plenty of water instead and it seems to work most of the times.

Anyhow, Chia Seed Pudding is one of my favorite breakfasts, especially when I’m planning to go for an easy run afterwards. On my working days, I usually prepare it when I come home from work in the morning. I let it swell in the refrigerator while I’m getting a couple of hours of sleep, and then it’s ready when I’m waking up again. Time saving solutions are my best friends!

Chia Pudding
One serving

2 tbl Chia Seeds
Berries of your choice
A dash of Agave (optional)
1 cup Almond Milk

Mix well and let it swell overnight, or at least for 1 hr.

I usually use blueberries, and sometimes raspberries, but you can of course use whichever berry you prefer. And you can use either fresh or frozen berries. I also usually eat it with a sliced banana on top, and sometimes I add nuts, raisins or dried fruit as well. Cinnamon is also really good on top. If you wanna make a delicious Chocolate Pudding (who wouldn’t?), just add a scoop of Raw Cacao Powder, and BAM!, you have a pudding not only packed with fibers, antioxidants and healthy fats, but also iron, calcium, magnesium and other important minerals. Win-win!

Until next time: Listen to Your Body, and Stay Strong!
And connect with me on Twitter, Facebook and Instagram.
#healthbyyou


Vegan Quinoa Sushi

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One of my weak spots, if you can call them that, is for sure sushi. I don’t think it’s a bad thing though, to eat sushi every now and then, and here in San Francisco you can found the most creative sushi rolls that will send you to sushi heaven straight away. But last day, I decided to try to healthify homemade sushi a tiny little bit.

If you make a quick google search on Quinoa Sushi, you will get hundreds of ways of doing it. I went for the easy way, using what I already had at home. Boiled a cup of Tri-Color Quinoa (you can of course use whichever quinoa you have at home) for 15-20 min, added some japanese rice vinegar, salt and just a tiny bit of agave and let it cool down in the fridge.

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The best thing about DIY is that you can fill the rolls with whatever you like. I used celery, carrots, cucumber, avocado and chives. In one of the rolls I also added the Not A Salmon Pate I made a couple of days ago. Lastly, I sprinkled some hemp seed on top (sesame seeds are also delicious on sushi rolls!). Use a sharp and clean knife to cut into preferred sizes of slices.

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And lastly, a little bit about Quinoa. Quinoa is one of the most protein-rich foods we can it, and it contains all nine essential amino acids. It’s actually not a grain but a seed and is packed with fibers. For more health benefits, please take a look here (I just realize I’m running out of time).

Until next time: Listen to Your Body, and Stay Strong!
And connect with me on Twitter, Facebook and Instagram.
#healthbyyou

Post-Workout Smoothie

My husband and I started this Saturday with a hardcore spinning class. You know, this kind of I-have-never-sweated-this-much-in-my-whole-life-hardcore-class. Afterwards he stated that he had to have a chocolate protein shake and cinnamon buns (!?). I asked if I could make him a smoothie instead, and if he stilled craved these things, I promised him he could have them afterwards.

And this is what I gave him:

Post-Workout Chocolate Smoothie
Makes 2 servings

1 Banana
1-2 tbl spoons Raw Cacao powder
2 tbl spoons Nutritional Yeast
A handful of Raw Almonds
A dash of Raw Honey
A dash of Cinnamon
Almond milk (or the milk you prefer)

Pulse, blend, serve!

It was such a success that he neither craved his artificial protein shake nor the cinnamon buns afterwards. And I’m sorry, I don’t have a picture this time. The smoothie was gone within 10 seconds.

If I would have made it just for me, I would probably switch the nutritional yeast with hemp protein but I didn’t wanna scare my husband away from healthy alternatives with the strong taste of hemp. Dates are also a good source of post-workout carbohydrates but we didn’t have anyone at home.

And lastly, a little bit about Nutritional Yeast. As usual, it’s always a discussion about how good things are for you, and Nutritional Yeast is not an exception. But as we use to say in Sweden: Everything with moderation (lagom är bäst).

This is some of the benefits of Nutritional Yeast (called Bjäst in Sweden):

- Vegetarian source of B12: 1 tbls provides you with your daily need of B12. It’s a good source of many B-vitamins, eg Thiamin (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6) and Folic Acid (B9). Some, but not all are fortified with B12.

- High in amino acids/protein: 2 tbls contains 9 grams of protein (1 large egg contains approximate 6g).

- High in fibers (and gluten free): Fills you up, promote digestion and regular bowel movement and helps regulate your blood sugar.

- Natural source of Folic Acid: Important for women who are or are trying to become pregnant to prevent spina bifida and other birth defects.
(source: MindBodyGreen)

Use it in smoothies, bake your veggies in it, toss it on popcorn or on your morning cereal/porridge. What else?

That’s all for today.