Green Smoothie (Greenie) Recipe

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Springfyldt med næring, bedre fordøjelse, fladere mave, pænere hud og sundere hormoner, sund tarmflora… Som I ved, fra Instagram, da har jeg igennem længere tid startet min morgen med en “greenie”, dvs. en smoothie, der primært består af bladgrønt. Dette er der flere forskellige årsager til, at jeg gør.

Først og fremmest er min daglige greenie et af mine “midler” til en sund (og flad) mave. Kan i læse mere om HER.

En enkelt greenie indeholder mere end 80% af den daglige mængde grøntsager, som vi, ifølge Sundhedsstyrelsen, har brug for. Det er endda mere, end hvad de fleste danskere overhovedet får indtaget på en hel dag.

Grøntsager og særligt bladgrønt er noget af det allersundeste, vi kan indtage. Grønne grøntsager indeholder flere næringsstoffer end nogen andre fødevarer på jorden. De er fyldt med bl.a. calcium, magnesium og jern, samt de endda også indeholder endda aminosyrer til at opbygge protein. Det kan dog være udfordrende at skulle tygge sig igennem en masse bladgrønt hver dag, og derfor er jeg glad for at få dækket størstedelen af mit behov hver morgen med denne greenie.

At grøntsagerne indtages i blendet form, gør det desuden lettere for kroppen at optage alle næringsstofferne. Mange af de sunde næringsstoffer befinder sig nemlig indeni cellerne, og derfor må cellevæggene nedbrydes. Mange tygger desværre ikke deres mad nok til, at dette sker tilstrækkeligt. Her kan det have en stor sundhedseffekt at blende sine grøntsager.

En greenie fremmer også de sunde mavebakterier. Der forskes meget i tarmen, og mange evidensbaserede studier peger på, at tarmens funktion og tarmbakterier ikke blot kan medføre ubehag, men at de også hænger nøje sammen med alt fra overvægt, lykke, humør, depression, stress, immunforsvar, demens, alzheimer, hormonel ubalance – ja, de fleste sygdomme, skavanker og processer i kroppen. Tarmen kommunikerer med hele kroppen. Altså, en sund tarmflora er utrolig vigtig – både mentalt og fysisk. Grøntsager, bladgrønt og frugt er altsammen næring (præbiotika) til de sunde mavebakterier, og på den måde kan et højt dagligt indtag af frugt og grønt fremme en sund tarmflora.

Sidst men ikke mindst, så smager den godt!

Men er det ikke besværligt at lave en grøn smoothie hver morgen?

Jo, og det gør jeg derfor heller ikke. Tanken om at skulle stå og blende og larme hver morgen, orker jeg heller ikke. Derfor er et godt tip at lave en stor nok portion til flere dage. Den grønne smoothie kan nemlig holde sig i hvert fald 2-3 dage i køleskab, og så kan den nemt stå klar hver morgen. På den måde kan en greenie faktisk blive perfekt til den travle morgentype, der gerne vil starte dagen sundt og godt.

Nå, nu til opskriften (1 portion)

1 håndfuld babyspinat
1 håndful grønkål
1 dusk persille
1/2 agurk
1/2 citron, udstenet og skrællet
1 kiwi
1 banan
1 lille spsk hørfrø (kværnet. Jeg køber kværnede hørfrø i helsekosten)
1 lille spsk græskarkerner
15 mandler
Vand

Blend alt og tilsæt vand indtil du får den ønskede konsistent. Jeg kan godt lide, at den er lidt tyk og til at spise med en ske. Så mætter den også bedre, synes jeg.

– Jeg tilsætter desuden macapulver og spirulina, som tilfører kroppen endnu mere næring samt gavner hormonsystemet. I ved, at jeg har haft problemer med mine hormoner (kan du læse HER), så jeg går i dag højt op i at skabe de bedst mulige betingelser for mit hormonsystem i dag.

– Husk desuden altid at variere grøntsagerne og frugterne, så din krop får lov til at nyde godt af alle de forskellige gode vitaminer og mineraler. Som tommelfingerregel anvender jeg altid årstidens frugt og grønt samt de økologiske muligheder, der er i mit lokale supermarked.

OBS! Begynder du at indtage en greenie ofte, ligesom mig, da vær opmærksom på at bruge babyspinat fremfor anden spinat. Spinat (undtagen babyspinat) indeholder oxalsyre, som ikke er godt i for store mængder. Jeg bruger derfor altid babyspinat.

– Kærlig hilsen Julie/HappyHealthy – 

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– ENGLISH –

Loaded with nutrients, better digestion, flatter stomach, nicer skin and healthier hormones, healthier gut… As you know, from Instagram, I start my morning with a “greenie”, ie. a smoothie consisting primarily of greens. There are several different reasons for that.

First, my daily Greenie is one of my best “tools” for mainting a healthy (and flat) stomach. Read more about that HERE.

A single Greenie contains more than 80% of our daily need of vegetables. It is even more veggies than what most Danes are able to consume in a whole day.

Vegetables and particularly green vegetables are some of the most healthiest thing we can eat. Green vegetables contain more nutrients than any other food on the planet. They are filled with eg calcium, magnesium and iron, and they even contain amino acids necessary for building protein. However, it can be challenging to chew through a lot of vegetables every day, and I am happy to meet most of my needs every morning with this Greenie.

In a Greenie, the vegetables are consumed in blended form, which makes it easier for the body to absorb all the nutrients. Many of the healthy nutrients are placed inside the cells. Therefore the cell walls must be broken if you want to achieve the full health potentail of the greens.  Many do not chew their food thoroughly enough for this. In this case you have a big health effect from blending your veggies.

A Greenie also promotes healthy gut bacteria. Much research in the gut and many evidence-based studies suggest that intestinal function and intestinal bacteria not only cause discomfort but they also are closely linked to everything from obesity, happiness, mood, depression, stress, immune function, dementia, Alzheimer’s, hormonal imbalances – yes, most diseases, functions and processes in the body. The intestine communicates with the entire body. So, a healthy intestinal flora is incredibly important – both mentally and physically. Greens and fruit are all nutrients (prebiotics) to the healthy stomach bacteria, and thus, a high daily intake of fruits and vegetables promotes a healthy intestinal flora.

Last but not least, it tastes good!

But it is not difficult to make a green smoothie every morning?

Yes, and therefore I do not make my Greenie every morning. Blending and listening to the blender’s noise every morning is something I dislike. Therefore, a good tip is to make a large enough portion that lasts for several days. The Greenie lasts 2-3 days in the fridge and this way you can grab your Greenie easily straight from the fridge. This way, a greenie actually gets perfect for the busy morning type who would like to start the day healthy and good – but who does not have the time in the morning.

Well, now for the recipe (1 serving)

1 handful of baby spinach
1 handful of kale
1 tuft parsley
1/2 cucumber
1/2 lemon, pitted and peeled
1 kiwi
1 banana
1 small tbsp of flaxseed (grounded. I buy milled flaxseed in health stores)
1 small tbsp pumpkin seeds
15 almonds
Water

Blend everything and add water until you get the desired consistency. I like it just thick enough to be eaten with a spoon.

– I also add Maca powder and Spirulina to my Greenie, which provides the body with even more nutrients and they promote a healthy endocrine system. You know that I’ve had problems with my hormones (you can read HERE), so today I make sure to maintain healthy hormones and hormonal balance in my body.

Remember to always vary the veggies and fruits, so that your body gets to enjoy all the different vitamins and minerals. As a rule of thumb I aim for seasonal and local veggies and always the organic opportunities in my local supermarket.

NB! If you start to consume a Greenie on a regular basis, like me, be sure to use baby spinach instead of any other kind of spinach. Spinach (except baby spinach) contains oxalic acid, which is not good in excessive amounts. Therefore, I always use baby spinach.

– Love Julie/HappyHealthy – 

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The Best Peanut Butter Salad Dressing

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Mangler du inspiration til at pifte salaten lidt op? Så burde du prøve denne peanut butter dressing. Den kan virkelig gøre enhver kedelig salat utrolig lækker. Hemmeligheden bag enhver god salat handler i virkeligheden også om en god dressing. Denne dressing har et skønt asiatisk pift med både chili, soya og lime.

Peanut butter bliver af mange forbundet med en kalorierig og usund snack. Og jo, peanut butter kan i mange tilfælde være fuld af sukker og betegnes som usund. I denne opskrift bruger jeg dog en økologisk sukkerfri peanut butter, som bestemt kan indgå i det sunde regnskab. Den indeholder stadig meget fedt, men 80% er det umættede og sunde af slagsen. Jeg køber den i Netto.

Opskrift: 

1 stor dl sukkerfri peanut butter

2 spsk soya

Saft fra 1 lime

1 cm rød chili, udstenet og finthakket

1 fed hvidløg, finthakket

Kogt vand til at fortynde (1 spsk ad gangen)

Alt undtagen vand blandes groft eller blendes for en finere konsistens. Tilsæt derefter 1 spsk kogt vand ad gangen, indtil du opnår den ønskede konsistens. Velbekomme.

– Kærlig hilsen Julie/HappyHealthy – 

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ENGLISH

Looking for inspiration to spice up the salad a little? Then you have to try this peanut butter dressing! It can really make any boring salad incredibly delicious. The secret of any good salad is really about a good dressing. This dressing has a lovely Asian taste with both chili, soy sauce and lime.

By many people peanut butter is considered a high calorie and unhealthy snack. And yes, peanut butter is in many cases full of sugar and can be described as unhealthy. In this recipe, however, I use an organic sugar-free peanut butter that certainly is healthy. It still contains a lot of fat, but 80% of the fat is unsaturated and healthy. I buy it in my local grocery store. 

Recipe:

1/1 cup sugar-free peanut butter

2 tablespoons soy sauce

Juice from 1 lime

1 cm red chili, pitted and finely chopped

1 clove garlic, finely chopped

Hot water (1 tablespoon at the time)

Mix everything except the hot water. Use a blender if you want a finer texture. Then add 1 tablespoon of boiled water at the time until you get the right consistency. Bon appetite.

– Love Julie/HappyHealthy – 

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Matcha Coconut Pancakes with NO bananas

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Matcha kokos pandekager…. Og de er lige så lækre og sunde, som de lyder! Jeg spiser virkelig tit sunde pandekager til morgenmad. Jeg kan dog blive lidt træt af banan-pandekage versionen. Denne opskrift er UDEN bananer og er virkelig blevet min favorit for tiden. Derfor vil jeg lige dele den med jer.

Så har i en lækker opskrift til sund selvforkælelse i weekenden 🙂

Opskrift inspireret af byoh.dk

Opskrift giver 16-17 pandekager:

1/2 dl kokosfibermel
1,5 tsk matcha pulver
1/2 tsk bagepulver (kan udelades)
6 æg
5 spsk kokosmælk
1/2 dl mandelmælk
1/2 spsk ahornsirup
Kokosolie til at stege i

Bland alle ingredienserne. Hæld 1/2 dl af dejen på panden ad gangen og steg ved middelvarme. Velbekomme.

Tip! Jeg plejer at lave denne store portion, og så har jeg pandekager til flere dage.

– Kærlig hilsen Julie/HappyHealthy – 

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Matcha coconut pancakes …. And they are just as delicious and healthy as they sound! I eat healthy pancakes for breakfast quite often but I sometimes get a bit tired of the regular banana-pancake version. This recipe is without bananas and has really become my favorite at the moment. Therefore, I thought I would share this with you.

You might want to try this for a healthy treat during this weekend 🙂 

Recipe inspired by byoh.dk

Recipe makes 16-17 pancakes:

1/2 dl coconut fiber
1.5 teaspoon of matcha powder
1/2 teaspoon baking powder (optional)
6 eggs
5 tablespoons coconut milk
1/2 dl almond milk
1/2 tablespoons maple syrup
Coconut oil for frying

Mix all ingredients. Fry the pancakes in coconut oil on medium heat. Bon appetite.

Tip! I usually make this big portion, and then I have pancakes for several days.

– Love Julie/HappyHealthy –

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Vegansk linsesuppe

SAM_2495Som I ved, så spiser jeg “meat-free” 1-2 gange om ugen (kan du læse mere om HER). Derfor har jeg efterhånden fået kastet mig ud i en del vegetariske og veganske retter. Denne veganske linsesuppe er nem at lave, smager utrolig godt og mætter på en skøn og behagelig måde.

Bon appétit.

linsesuppe

– Kærlig hilsen Julie/HappyHealth – 

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//Vegan lentil soup

As you know, I eat “meat-free” 1-2 times a week (you can read more about this HERE). Therefore, I have now tried several vegetarian or vegan dishes. This vegan lentil soup is easy to make, tastes incredibly delicious, and most importantly makes you feel full in such a comfortably way. It’s Vegan, vegetarian, gluten free, lactose free and sugar free. 

Bon appétit.

Ingredients (2 large servings):

4 dl lenses
2 dl coconut milk (full fat)
7 cups water
1 large onion
2 cloves garlic
2 large carrots
1 bell pepper
1 pinch cayenne pepper
1 teaspoon curry powder
1 teaspoon turmeric
1 teaspoon cumin
1 small handful of fresh spinach to dress with
Salt and pepper
Ghee or coconut oil for frying

How to:
Start by rinsing the vegetables and cut them into smaller pieces. Fry in coconut oil or ghee the garlic, onion and spices in a saucepan. When it got color and flavor add all the vegetables. Let them get some color also and add then lentils, water and coconut milk into the pan. Let it all simmer for 20 minutes. Blend to a nice and creamy soup. Season with salt and pepper and garnish with chopped fresh spinach.  

– Love Julie/HappyHealth – 

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Vegan Burger

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Som lovet kommer her en opskrift på et “meat-free” måltid. I dag er det en vegansk burger! Den er allerede blevet en af mine yndlingsretter! Selv min kød-elskende kæreste er fan… Man savner slet ikke kød, og så bliver man mæt – på en dejlig let og behagelig måde. 

Denne burger lavede jeg med en vegansk linse/kikærtebøf, glutenfri quinoaboller, glutenfri løgringe*, pandestegte grøntsager, guacemole og hummus. 

*Løgringene er ikke veganske, da de er vendt i æg. 


Jeg er begyndt at indføre 1-2 dage om ugen, hvor jeg ikke spiser nogle former for kød, hverken rødt kød, kylling, fisk osv. (kan i læse mere om HER).

SAM_2435SAM_2433SAM_2430veganske bøfferburgerbollerløgringe done

Skær bollen i to halve. Smør den ene halvdel med guacemole og den anden med hummus. Fyld burgeren med friske salatblade, løgringe, bøf, pandestegte squash- og peberfrugtstrimler, pandestegte champignon og forårsløg. Velbekomme!

– Kærlig hilsen Julie/HappyHealth – 

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//Vegan burger Recipe 

Today I give you a recipe on a meat free meal. Today it is a Vegan Burger. It’s already one of my favorite meals. Even my meat loving boyfriend likes it! You don’t miss meat and you get really full – in a comfortably light way. 

This burger I made with a vegan lentil/chickpea beef, gluten free quinoa buns, gluten free onion rings*, fried veggies, guacamole and hummus. I’ve started to eat meat free 1-2 days a week (read more about this HERE).

*The onion rings are not vegan since they are turned in eggs.

Vegan beef (6 big ones): 200 g boiled chick peas, 200 g boiled lentils, 40 g gluten free oates, 1 clove garlic, a little onion, paprika, cumin, salt and pepper.
How to: Mix everything together in a blender or food processor. Shape about 6 beefs and fry them on a pan on medium heat in coconut oil. They need approximately 5-6 minutes on each side. 

Gluten free quinoa buns (around 9-10 buns): 250 g quinoa flour, 150 corn flour, 50 g gluten free oates, 150 g nuts and seeds (I used a mix of lin-, sesame-, sunflower- and pumpkin seeds), 2 dl almond milk, salt, plus extra quinoa flour to roll out the dough. 
How to: Set the oven at 200 degrees. Stir all ingredients together well. If the mass is too dry add some water until you achieve the right consistency. The dough should be quite sticky, and you work best with it by rolling it out on quinoa flour. Form large but flat buns. Leave them in the oven for approximately 15 minutes, but look for them along the way.

Onion rings: 1 onion, 1 egg, 1 dl quinoa flour, coconut oil to fry them in. 
How to: Beat the egg out in a bowl. Mix it thoroughly. Cut out the onion in appropriate pieces. Turn them first in the egg mass and secondly in the quinoa flour. Add quite a bit of coconut oil on a pan and heat it up. When hot add the covered onion rings to the pan and fry them around 5-6 minutes. Turn them often so you make sure to get enough oil on the onions. 

Cut the bun into halves and add guacamole to one layer and hummus to the other. Fill the burger with fresh salad, onion rings, beef, pan fried squash and pepper, pan fried mushrooms and spring onions. Enjoy! 

– Love Julie/HappyHealth – 

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