Nannas økologiske hverdagskøkken – sensommer 2013

 

 

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

August er (i princippet) stadig sæson for lune sommeraftener, der inviterer til nem og grøn mad. Her får du to opskrifter, der egner sig til terrassen og til dig, der gerne vil overstå køkkentjansen i en håndevending (og ud på terrassen igen). Begge er med sprøde sesamfrø.

 

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

 

Eksotiske kyllingespyd

Til 2 personer

 

Det skal du bruge:

2 kyllingebryster

2 spsk. sesamfrø

6 små træspyd

 

Marinade af:

3 spsk. sesam- eller olivenolie

1 tsk. honning

½ tsk. chili

1 tsk. friskreven ingefær

1 fed hvidløg

2 spsk. soja

 

Sådan gør du:

Rør alle ingredienserne til marinaden sammen. Skær hvert kyllingebryst i 3 aflange strimler og kom dem i marinaden. Lad det gerne marinere i 1 time eller mere.

Kom nu kyllingestykkerne på spyd, drys med sesamfrø. Og bag dem i ovnen ved 200 grader i ca. 15 min. De skal være gennemstegte! Du kan også komme dem på grillen, men undlad at branke dem.

 

Sprød Salat

Til 2-3 personer:

 

Det skal du bruge:

100 g friske baby spinatblade eller feldsalat

1 stor avokado eller 2 små

½ agurk

3 spsk. sesamfrø

 

Dressing af:

3 spsk. olivenolie

1 spsk. æblecidereddike

2-3 tsk. honning

1 tsk. dijonsennep

Salt

Peber

 

Sådan gør du:

Rist sesamfrøene let på panden. Lad dem køle af. Skyl salat- eller spinatblade grundigt, og ryst al vandet af. Tag kødet ud af avokadoen med en ske og skær det i lange strimler. Dryp evt. lidt citronsaft over (så bliver de ikke så hurtigt brune) og krydr avokadoen med salt og peber.

Skær agurken i tynde skiver. Kom alt det grønne i en salatskål. Bland dressingen og smag den til. Den skal helst være mere sød end sur. Hæld dressing og de ristede sesamfrø over salaten lige inden servering.

 

Sesamfrø – planternes konge af calcium

Sesamfrø ligger på hitlisten over calciumrige fødevarer. Så spiser du af den ene eller anden årsag ikke mælkeprodukter, kan sesamfrø være en strålende kilde til calcium.

Dog skal du spise lidt større mængder sesamfrø end angivet i disse opskrifter, hvis du skal nærme dig de anbefalede daglige mængder calcium. Ligesom der kan være en pointe i at blende sesamfrøene eller tygge dem grundigt, hvis du vil være sikker på at få calcium ud af dem. Ellers ryger de bare ufordøjet og hele igennem systemet.

Hjemmelavet sesammælk eller tahin (sesampasta) er således glimrende, hvis du vil optimere dit vegetabilske calciumindtag.

 

Bonusinfo om sesamfrø

Sesam har et naturligt højt indhold af mineralet calcium. Faktisk indeholder sesamfrø ca. 1000 mg calcium pr 100 g sesamfrø. Til sammen-ligning er der cirka 125 mg calcium pr. 100 g mælk.

Sesamfrø kommer fra sesamplanten som primært dyrkes i Indien, Kina, Afrika, Central- og Mellemamerika.

Gå efter sesamfrø med skal. Her får du langt flere næringsstoffer. Især jern og calciumindholdet er højere, hvis du får dine sesamfrø med skal.

 

Pimp din mad med sesamfrø

Nu skal det hele ikke handle om sundhed her. For sesamfrø er først og fremmest en vanvittigt god smagsgiver med sin sprøde konsistens og nøddeagtige smag. Det får du to smagsprøver på her på siden.

Men jeg kan også anbefale at gøre sesamsalt (gomasio) til en fast bestanddel i dit køkken.

 

Sådan laver du Gomasio:

Rist sesamfrø på en tør pande med lidt salt, og knus det let i en morter. Server til ris, salater, humus, supper mv.

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