Nannas økologiske hverdagskøkken – vinter 2013

 

 

I Nannas økologiske hverdagskøkken får du opskrifter og inspiration til sund hverdagsmad uden dikkedarer. Eller næsten da…

For i denne måned går vi den efterhånden temmelig trendy stenaldervej og serverer boller uden korn. Og så får du en opskrift på et knap så oldnordisk knækbrød. Begge dele bages med rige mængder af græskarkerner. Dem kan du også læse mere om her på siden.

 

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

 

’Wannabee’ Paleoboller

Stenalderen er over os. I hvert fald på sundhedsfronten. Det er überhipt at svinge med tunge ting i træningscenteret, forsage kulhydraterne og spise kød.

 

Her i hverdagskøkkenet er vi ikke udpræget fan af modediller, men kaster os alligevel over et bagværk, der formentlig ville blive godkendt i dette nye (eller skal vi sige gamle?) køkken. Godt smager bollerne i hvert fald. Og så er de glutenfri, insulinvenlige und alles. Enjoy!

 

Det skal du bruge:

  • 200 g græskarkerner
  • 200 g mandler
  • 150 g hørfrø
  • 200 g gulerødder
  • 8 svesker
  • 2 tsk. kanel
  • 2 tsk. kardemomme
  • 2 tsk. salt
  • 2 tsk. bagepulver
  • 5 æg

 

Sådan gør du:

Tænd ovnen på 160 grader. Kværn hørfrø, græskarkerner og mandler til mel i en blender, kaffekværn eller foodprocessor. OBS: Hørfrø skal oftest en tur i blenderen eller kaffekværnen for at blive kværnet i stykker. I foodprocessoren suser de bare rundt.

 

Riv gulerødderne. Kom de malede græskarkerner, hørfrø og mandler samt gulerødder, krydderier, svesker, bagepulver og salt i en foodpro-cessor (med kniv). Kør en omgang. Gulerødderne må gerne blive blendet helt i stykker. Sveskerne ligeså.

 

Kom så æggene i, og kør videre til lind og samlet masse. Form så små boller af dejen. Cirka 20-22 styk. Bag bollerne i ca. 30 minutter ved 160 grader.

 

 

Kerneknækbrød

Disse knækbrød bliver næppe godkendt af stenalderfolket, men de er super sprøde, fyldt med gode sunde kerner, blodsukkervenlige og glutenfri. Og så er de nemme at lave og kræver ikke en fancy køkkenmaskinpark.

 

Det skal du bruge:

  • 100 g hirseflager
  • 80 g risflager
  • 60 g græskarkerner (hakkes groft)
  • 60 g sesamfrø
  • 50 g hørfrø
  • 40 g kokosmel
  • 3 spsk. olie (oliven eller sesam)
  • 1 tsk. salt
  • Evt. 2 ½ tsk. kanel
  • Vand (3,5 dl + 1 dl)

 

Sådan gør du:

Vej alle de tørre ingredienser af, og bland dem sammen i en skål. Kom så de 3,5 dl. vand i, og rør videre. Lad ’dejen’ stå i køleskab i 2 timer – og gerne mere.

 

Tænd ovnen på 200 grader, og tag dejen ud af køleskabet. Kom 1 dl vand i dejen, og rør den godt igennem. Bred nu massen ud på en bage-plade. Helt tyndt og jævnt. Brug eventuelt en kniv eller en paletkniv, og dyp den i vand ind imellem.

 

Bag først knækbrødet i 30 minutter ved 200 grader på den ene side. Vend så knækbrødet, og marker stykkerne med en kniv. Bag videre i ca. 10 minutter. Tag det ud af ovnen, og bræk det i stykker. Lad det køle af og server!

 

Mand for en kerne!

Græskarkerner er ikke bare fugleføde. Det er også gudeføde. Især til mænd. For ud over at være fyldt til randen med gode fedtstoffer, E-vita-min, magnesium og zink indeholder græskarkerner solide mængder af fytosteroler, der ser ud til at have gavnlig indvirkning på prostata.

 

Ultrahurtig græskarkernesnack

5 minutter i at ungerne (eller de voksne) går sukkerkolde inden aftensmaden, kan du lynhurtigt trylle denne super enkle snack frem. All you need is: græskarkerner, soja og en stegepande. Smid græskarkernerne på panden ved svag varme. Lad dem lige puffe. Hæld en sjat soja over. Og vend dem, indtil sojaen tørrer ind.

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