Nannas økologiske hverdagskøkken

nannas-kokken

Velkommen til Nannas økologiske hverdagskøkken. Her får du opskrifter og inspiration til sund hverdagsmad uden dikkedarer. 

 

I denne måned sætter vi fokus på et par klassiske danske kornsorter, nemlig rug og byg. Her i en perleversion, der er hurtig og nem at tilberede.

Biogan har siden 1996 arbejdet med at få bragt økologiske varer til fornuftige priser ud til specialbutikkerne.

 

Perle hvad for noget? 

Når en kornsort sælges som perlespelt, perlerug eller perlebyg, betyder det, at man har poleret kernen og fjernet en del af kimen og skaldele. Der er altså ikke tale om et komplet fuldkornsprodukt, men fordelen er, at kornet er hurtigere og nemmere at tilberede. Det kan således fungere som en erstatning for ris eller pasta.

 

Er der så gluten i eller hvad?

Ja, der er gluten i de fleste klassiske danske kornsorter; rug, spelt, byg og hvede. Også når der står perle foran. Hvis du af en eller anden grund ikke tåler gluten, kan disse salater sagtens laves med quinoa, som vi skrev om i februars udgave af sund-forskning.dk. Hirse kan også bruges. Eller du kan helt udelukke kornene, hvis du foretrækker det.

 

Byg-Broccoli- Blomkålssalat 

Både blomkål og broccoli tilhører kålfamilien og indeholder nogle temmelig intelligente stoffer, der blandt andet hjælper kroppen til at skille sig af med farlige brugte østrogener. Det ser ud til at være en fordel i kampen mod cancer. Her serveres de to kålsorter i selskab med byg.

 

Det skal du bruge: 

2 dl perlebyg

4 dl vand

½ tsk. salt

200 g frisk blomkål

200 g frisk broccoli

4 spsk. soltørrede tomater

5 spsk. oliven

 

Dressing af: 

Saften af  ½ citron

5 spsk. olivenolie

1 meget stor håndfuld persille

1 tsk. agavesirup eller honning

 

Sådan gør du: 

• Skyl bygkernerne grundigt. Kog dem  med vand og salt i ca. 20 minutter, og lad dem så hvile i 20 min.

• Imens kan du hakke og snitte broccoli og blomkål helt, helt fint. Og skære de soltørrede tomater i små strimler.

• Blend dressingen med en stavblender eller i en minihakker. Smag til med salt og peber.

• Når bygkernerne er færdige, blandes disse med broccoli, blomkål, soltørrede tomater, oliven og dressingen. Server!

 

Rug-Rødbedesalat 

Rug kan bruges til andet end rugbrød. I ’perle’-versionen er rug tilmed nemt at tilberede og kan fungere som tilbehør i stedet for ris eller kartofler, eller kornene kan blandes i en salat som her.

 

Det skal du bruge: 

2 dl perlerug

4 dl vand

½ tsk. salt

700 g skrællet frisk rødbede

150 g valnødder

1 bundt eller 1 potte frisk basilikum

 

Dressing af: 

Saften af 1 citron

6 spsk. olivenolie

1 stor tsk. honning

2 fed hvidløg

Salt & peber

 

Sådan gør du: 

• Skyl rugen grundigt! Kog den i ca. 30 minutter. Lad den hvile i mindst 10 min. derefter. Hæld evt. overskydende vand fra.

• Skær rødbeden i helt små tern. Snit basilikum, og hak valnødderne groft.

• Bland dressingen godt. Smag den til.

• Bland så hele baduljen i en stor skål og server.

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