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Nannas økologiske hverdagskøkken – forår 2013

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Velkommen til Nannas økologiske hverdagskøkken. Her får du opskrifter og inspiration til sund hverdagsmad uden dikkedarer. Vi skal også se nærmere på råvarer, du måske (ikke) kender. I denne måned sætter vi spotlight på miso, for hvis du ikke har opdaget denne fine fermenterede smagsgiver, så synes jeg, at det er på tide at invitere den indenfor i dit køkken. På disse sider får du både et varmt og et koldt forslag til lækker misomad.

 

Af Nanna Stigel, ernæringsterapeut (DET), www.nannastigel.dk
Opskrifterne blev bragt i magasinet sund-forskning – forår 2013

Skriv til nanna.stigel@sund-forskning.dk

 

Asiatisk Råkost

Råkost behøver bestemt ikke at rime på klid og stormønstrede gevandter. Råkost kan både være lækkert, småeksotisk og utroligt sprødt. Med denne asiatisk inspirerede variant er der i hvert fald ingen grund til at lade rivejernet og de danske grøntsager ligge.

 

Det skal du bruge:

250 g gulerødder (skrællede og rengjorte)

200 g spidskål eller hvidkål

2 spsk. sesam

En solid håndfuld frisk koriander

 

Dressing af:

3 spsk. sesamolie

saft af 1 lime

2 spsk. sweet white miso

½ tsk. reven frisk ingefær

1 tsk. honning

 

Sådan gør du:

Snit kål og gulerødder i fine strimler. Gulerødderne kan du også rive på rivejernet. Hak den friske koriander groft, og rist sesamfrøene ganske forsigtigt på panden (uden at brune eller branke).

Kom alle ingredienserne til dressingen i et syltetøjsglas, og ryst den godt og grundigt sammen. Hæld så dressingen over grøntsagerne. Kom hakkede koriander i, og bland godt sammen. Drys til sidst med sesamfrø. Server.

 

TIP: Hakket frisk mynte kan med fordel tilføjes denne salat.

 

Miso-novice?

Er miso en helt ny gæst i dit køkken, vil jeg anbefale at starte i den mildere miso-ende med fx en sweet white miso, der både er blød, sød og let aromatisk i smagen. Den hvide miso er en god erstatning for mælkeprodukter i dressinger, saucer og dip af forskellig art. De brune misotyper har ofte lagret en del længere og er noget kraftigere i smagen. Jeg bruger dem oftest i supper.

 

Fakta om miso

Miso er et traditionelt japansk krydderi og er lavet af fermenterede sojabønner, ris og/eller byg. Miso er god at bruge som bouillon i supper eller som smagsgiver til dressinger. Og ikke nok med, at miso giver smag, den fermenterede pasta bidrager også med et højt indhold af protein og er rig på bl.a. zink, jern, mangan og K-vitamin.

 

Misosuppe med kylling

Misosuppe er en usædvanligt nem (og i øvrigt sund) vej til hurtig mad. Her får du en variant med kylling, men i princippet kan du komme alt muligt i: rejer, tofu og/eller nudler, ligesom du selvfølgelig kan variere grøntsagerne i det uendelige.

 

Det skal du bruge:

1 liter vand

2 kyllingebryster

3 store gulerødder

2 store porrer

½ tsk. god boullion (fx Herbamare)

Peber

2 spsk. Hatcho Miso

Friske krydderurter (fx koriander)

Evt. lidt soja

 

Sådan gør du:

Kom vand i en gryde og lad det koge op. Imens skærer du kyllingen i strimler og snitter grøntsagerne i helt fine skiver. Når vandet koger, kommer du bouillon i (ikke for meget, da misoen også er med til at salte suppen) og kyllingen. Lad kyllingen koge i cirka 10 minutter, til den er gennemtilberedt.

Rør misoen ud i lidt kogende vand. Vent med at komme den i suppen. Kom så porre og gulerødder i. Grøntsagerne skal kun koge med i det sidste minut, så de bevarer sprødheden. Sluk så for suppen. Rør misoen i. Smag til med peber og evt. lidt soja, og server med det samme, gerne med et drys frisk koriander.

 

Tilberedningsfif

Næringsstofferne i misoen bevares bedst ved at undgå kraftig opvarmning. Derfor er det en god idé at tilsætte miso til supper eller andre varme retter, lige inden de tages af blusset.

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