Recipes

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Homemade Oat Bread For This Year’s Crayfish Party

It’s the second week of August and finally time for a crayfish party (yup, yet another traditional Swedish eating celebration). Due to the risk of over-fishing, the crayfish harvest in Sweden was for a long time legally limited to the late summer, and therefore, crayfish parties are usually held during August and early September.

A traditional crayfish party will also offer baskets of fresh, white bread, pies and strong cheese. We all know that the good bacteria in our colon die when we fail to take care of them and, truth be told, white bread is not their favorite food. But cheer up! Here’s a recipe for a microbiome-friendly oat bread for this year’s crayfish party.

Homemade Oat Bread
(1 loaf)

1 cup oat flakes
1/2 cup buckwheat flour
2 tsp baking powder
2 eggs
2 carrots
1/2 – 1 cup oat milk
1 tsp fennel seeds, crushed
salt

Mix buckwheat flour, baking powder and salt in a large bowl. In a high speed blender, mix oat flakes, eggs, carrots and oat milk. Add the wet mixture to the dry and stir very well. Add crushed fennel seeds, stir some more, then turn the dough into a loaf pan. Preheat the oven to 212° Fahrenheit (or 100° Celsius) with a rack in the middle. When ready, bake the bread for around 60 minutes.

Tip!
Feel free to adapt the recipe to suit your own tastes. We sometimes add sunflower seeds and flaxseeds to the dough. We’ve also tried adding lemon olive oil, and it turned out great!


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Recipes

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The Ultimate Black Bean Chocolate Cake

Iron plays an important role in the body and is essential to human development and overall health. To make sure you’re getting enough, you should eat a variety of iron-rich foods every day. Here’s the recipe for a yummy iron-rich chocolate cake with black beans, shipped directly from a friend’s summer house on the Swedish west coast.

The Ultimate Black Bean Chocolate Cake
(a fairly large cake)

9 oz. (250 g) black beans
3 oz. (80 g or 7-8) dates
3 Tbsp coconut oil
4 1/2 Tbsp peanut butter
3 1/2 Tbsp cacao powder

Drain and rinse the beans, and pit the dates. Gently melt the coconut oil and the peanut butter over low heat, then process beans, dates, coconut oil and peanut butter in a powerful blender. Add cacao powder and mix until smooth. Evenly distribute the batter into a dish lined with parchment paper, and place in the freezer for around two hours. Remove from the freezer a short while before serving.

Tip!
There are so many ways to boost your iron levels. You can also eat spinach and bell pepper, or make a kale and orange smoothie. Both spinach and kale are high in iron, and to improve your absorption of iron, you should eat it along with a good source of vitamin C.

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Thank you Lisa and Kajsa Eckerström for the recipe.

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Recipes, Therese Elgquist

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The Perfect Beach Smoothie

Smoothies are the perfect food on-the-go. Also, there are countless variations – from chocolaty and (naturally) sweet, to hearty power smoothies that keep you full for hours. This is a filling smoothie that will satisfy even the biggest appetites, and we love it. For a nice, cool treat on a hot summer day, don’t forget to add the frozen berries.

Ok, enough talking for today. Let’s get down to business. In only 6 minutes and 40 seconds, you will have a delicious, pink and creamy smoothie in front of you. Or to bring to the beach. Good luck!

The Perfect Beach Smoothie
(serves 4 – or 2 if you’re starving)

4 medium-sized beets
1 fennel bulb
almost 2 cups frozen berries
1/2 cup whole grain buckwheat, soaked for 8 hours
2 handfuls baby spinach
1 handful fresh mint leaves
1 organic lemon, juice + zest
3 cups plant-based milk of your choice

Remove the tops and the roots of the beets, and wash them thoroughly (to preserve the nutrients and the flavor, keep the skin intact). Drain and rinse the buckwheat until the slimy coating is gone.

Add all ingredients to a high speed blender, once or twice depending on the size of your blender. Mix until smooth. We like our smoothies thick, but if you don’t, feel free to add some extra water or plant-based milk. Add to a thermos or vacuum flask if you want to keep your smoothie cool on the move. Yummy!

Soaked buckwheat?
We usually soak whole grain buckwheat in water with some apple cider vinegar (2 cups water/1 Tbsp apple cider vinegar). Why? Soaking helps to break down hard-to-digest components of the grain and at the same time, helps to release highly beneficial nutrients. For best results, don’t forget the apple cider vinegar.

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Recipes

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Iced Matcha Green Tea

Do you remember this phenomenal recipe for iced coffee? This is pretty much the same thing, but with green tea instead of coffee. Whisk together all the matcha ingredients until well combined, then pour into an ice cube tray and freeze.

Remove the ice tray from the freezer and pop out a couple of cubes into a glass.

Pour plant-based milk of your choice on top.

And reach for Collected Works by Johann Wolfgang von Goethe. Enjoy!

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