Creamy and spicy buckwheat porridge for a great good start – 317 calories

Gosh, I really really love the whole concept of flavor pairings. Did you know that it is estimated that 20% of a tasting experience comes from taste, whereas 80% comes from the aroma? So, if you would pinch your nose tight enough and then taste for example my salmon with apples and onions you wouldn’t be able to tell the difference between the apples and the salmon just by tasting it. Amazing, huh?

So, the nose can detect up to 10.000 different smells while the tongue is only capable of detecting five tastes. The aroma of the food is therefore really important! Because some ingredients share the majority of the volatile molecules (this means that the molecules transform into gas at room temperature and produce smell) , they taste and smell nicely together, even if they sound kind of weird!

And what exactly am I trying to say? That even if some weird flavor combos may appear in this blog, you should really give them a try. For example, this morning I had a (not so weird) combo of bananas and cloves in my buckwheat porridge. It was.. superb! However, fruity and spice (think apple and cinnamon) is always a winning combo in my eyes!

1/3 banana (35 g)
1/2 cup buckwheat (40 g)
A pinch of cloves
Salt and vinegar to taste
1/2 tsp guar gum
Sweetener to taste
1 cup or 2 dl water (or milk?)
1 tsp coconut oil (3 g)
1/3 cup cooked cauliflower mash (for volume!) (100 g)
1/4 cup whey double rich chocolate (16 g)
Goji berries (4 g)
A few slices of golden kiwi (20 g)

Mash half of the banana and cut the kiwi. In a micro safe bowl, blend the buckwheat, water, guar gum and cauliflower. Cook in the microwave (or on a stove top if you prefer) for about two minutes. Meanwhile measure up the whey powder and blend it with a splash of water until you have a custard like creme. Add it to your porridge along (but save some for garnish) with the seasoning, the oil, the vinegar an top your off your beauty with the remaining whey creme, the kiwis, banana slices and the goji berries.

Calories: 317
Fats: 5 g
Protein: 21 g
Carbs: 43 g

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Healthy salmon with caramelized apples, scallions plus a lemony cauliflower risotto – 280 calories

Busy week nights sure aren’t an excuse to go for unhealthy fast food. Even tho, it might be tempting since you’re already tired and don’t have much time in the kitchen. This is where this dish comes in. While it needs a little prep it can be done the day before. I store loads of the riced cauliflower in my fridge for example, because it variety of uses is never ending. It’s basically one of the most important components of my morning oatmeal. Later, I’ll also post some cauliflower baked goods.

Well, you can use whatever veggies you feel like for the risotto. I prefer to use my leftovers or whatever I find at the bottom shelf of my fridge. Some healthy and fun combos are legumes, fruits such as apricots, soy beans.. Uh, just grab the delicious goods you have at home and experiment!

However, I strongly recommend using the pairing of lemon and apple. They go really well together and melt beautifully with the salmon. If you don’t have lemons, just use another acidic fruit such as kiwi, cranberries or lime and a sub acid fruit instead o the apple. It could be cherries, peaches, pears or maybe plums? You may experiment a bit and it will still stay quite low in calories since the risotto is very diet friendly (and packed with flavor at the same time!)

The recipe serves 3 persons

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3 pieces of salmon filet (360 g)
1 medium sized apple
2 small scallions (20 g)
Spices to taste
1 small sized head of cauliflower (about 500 g)
About ten to twelve mushrooms (120 g)
3-4 inch (7-10 cm) piece leek
1/2 cup or 1 dl dry white wine
Juice from 1/2 lemon
Fresh parsley to taste
1 garlic clove
Sweetener of choice
Vegetable broth

Preheat the oven to 400 F or 200 C. Cut the apples in to wedges, dice the scallions and caramelized them both with whatever sweetener you’re using in a sauté pan over medium heat. Take them off the heat as soon as they start to seem a bit under. Dip the salmon filets in half of the lemon juice and season. Place the sautéd apples and scallions on top and cook in the oven for about 13-15 minutes.

Meanwhile, start making the risotto by ricing the cauliflower. Now this can be done using a food processor or simply grating by hand – the point is to make your cauliflower look like rice. Be careful not to make a mush tho!

Once you’re done with that, cut the mushrooms, garlic, leeks and the parsley. Sauté the leeks and garlic with some herbs or other seasoning. Add the riced cauliflower, parsley, remaining lemon juice, mushrooms, white wine and the broth once your leeks start to brown. Season with salt and pepper, a little sweetener and cook on medium-low heat until all the liquid is gone.

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Calories: 280
Fat: 18 g
Carbs: 17 g
Protein: 21 g

Oh, if your macros call for a bit more protein (which mine did), just put together a sauce made on quark, dill and horseradish for an additional 5-10 g protein.

Different toppings and variations for your morning glory – oatmeal inspiration

Well uh, have anyone actually noticed that no one bats an eye if you tell them that you eat the same oatmeal for breakfast every morning? Imagine the fuzz if you said that you ate the same dish for lunch every day! People would think that you’re bat shit crazy. However, with breakfast, it’s okay. I still think do that even if you eat the same oatmeal you should use different flavorings and topping from time to time. Here’s a couple ideas!

*Caulifloats – oatmeal with cauliflower for volume
*Pumpkin oats – volume and taste
*Cocoa
*Different essences
*Coconut milk + pineapple
*Bananas + clove
*Goji berries and seeds and berries you can possibly think of
*Cauliflower + cocoa
*Pumpkin + spices such as nutmeg and cinnamon
*Apples + cinnamon
*Pistachios (perhaps my fav, pistachio milk!) + oranges
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