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Spørg eksperterne, Karina Villumsen

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Madlavningsspecialist

Kan det være svært at overskue Facebook grupper fyldt med minus-mælk, minus-gluten, minus hvad-som-helst, så bliv her ved Karina. Hun er en de helt garvede indenfor madlavning, der er til at overskue, når man måske for første gang skal forstå hele det univers, som for nogen er nødvendigt at lære at kende. Karina kan det der med at lave mad, der er genkendelig også for dig, der måske gennem et langt liv har spist masser af gærbrød, mængder af ost, og drukket litervis af mælk, og nu skal prøve at genoprette diverse balancer i kroppen.

Lige her kan du finde inspiration og ellers er det at bore sig ned i universet via Karinas bøger.

God fornøjelse, det er faktisk ikke så svært.

Karina Willumsen

April 2024

Wonder cheesecake 

Uimodståelig og cremet cheesecake, der ikke skal bages. Helt uden mælk, æg og gluten.  

Bund 

2 dl mandler 

2 dl kokosmel 

¼ tsk. salt 

2 dl dadler 

1-2 spsk. kokosolie 

Læg bagepapir i en springform på ca. 16 cm. Klip resterende bagepapir af. Blend mandler, kokosmel og salt i en foodprocessor. Hæld det i en skål. Blend dadler og kokosolie til en klistret masse. Hæld mandel/kokos i, og blend, til dejen har samlet sig. Fordel dejen i springformen; fra bunden og halvvejs op til kanten på formen. Sæt formen i fryseren, mens du laver fyldet. 


Cheesecakefyld 

1 dl mælkefri piskefløde 

220 g mælkefri flødeost 

2 spsk. sukker 

2 tsk. flormelis 

1 ½ spsk. mælkefri yoghurt – for mere syrlighed 

¾-1 tsk. citronsaft 

1/3 tsk. vaniljepulver 

Pisk fløden til flødeskum. Pisk flødeosten med sukkeret. Tilsæt flormelis, yoghurt, citronsaft og vaniljepulver. Pisk til cremet. Fold flødeskummet ind i blandingen med en dejskraber. Tag formen ud af fryseren, og fordel cremen heri. Dæk formen til. Sæt formen på køl. Gerne natten over. 


Blåbærtop 

125 g frosne blåbær 

25 g sukker 

1 spsk. vand 

2 tsk. majsstivelse 

Evt. lidt vaniljepulver 

Kog blåbærrene med sukkeret. Bland majsstivelse med vand, og hæld det i blåbærrene, når de er på vej til at koge. Kog op, og rør i blandingen, til den er tyk. Sæt blanding til afkøling på køkkenbordet. Fordel blåbærcremen på kagen. Sæt kagen i køleskabet.  

Kagen kommer sig gevaldigt i smag og tekstur, hvis den får lov til at stå et par dage.  

Find flere opskrifter i bogen “Glutenfri og Mælkefri Kager og Desserter” af Karina Villumsen 

 

Februar 2024

Her er en nem, glutenfri brødopskrift til det nye år. Kun lavet på hele grødris, vand, olie, salt, sukker og gær. Ingen loppefrøskaller eller FiberHUSK i.

Brødet smager skønt og er lækkert blødt og luftigt. Du skal blot have en god blender, som kan blende hele grødris, der har ligget i blød i to timer.

Glutenfrit, hvidt risbrød til en 2-liters form

Ingredienser
420 gram rå grødris (skal være korte, rå ris!) + vand til iblødsætning
250 ml vand
3 spsk. olie
1 tsk. himalayasalt
2 spsk. sukker eller sirup
2 tsk. tørgær

Sådan gør du:
Risene skylles i tre sæt vand, så der ingen hvid stivelse er tilbage i vandet. Hæld koldt vand i, og lad risene stå i blød i to timer.
Hæld vandet fra. Hæld de drænede ris i en højhastighedsblender sammen med 250 ml vand og resten af ingredienserne, undtagen tørgær.
Blend, til det er fint blendet. Hæld tørgæren i halvvejs. Blandingen får ca. 40 °C, når den blendes, hvilket er ideelt for gærens hæveevne.

Hæld herefter dejen i en smurt 2-liters form eller en form foret med bagepapir.
Tænd ovnlyset i ovnen, og sæt formen derind. Ovnlyset gør ovnen lidt varm, så brødet kan hæve ved ca. 40 grader. Lad dejen hæve til dobbelt størrelse. Tag formen ud. Sæt ovnen på 190-200 grader.

Sæt formen ind, og bag i 35-40 minutter. Sæt en bagefast skål med vand i ovnen, da skorpen kan blive tør. Spray evt. med lidt vand, hvis skorpen ser tør ud.

Når brødet er bagt og lyder hult, tages det ud af formen og køles af, inden du skærer i det.

Smager bedst samme dag, men kan holde sig i køleskabet og ristes dagene efter.

Velbekomme!

December 2023

Lækker og svampet æggefri, glutenfri, mælkefri og vegansk chokoladebrownie med saltet karamelcreme. Salt, karamel og chokolade … hvordan kan det blive bedre end det?

Vegansk brownie

Til 4 personer

Ingredienser

1 ½ spsk. chiafrømel (blendede chiafrø) blandes med 3 spsk. vand – lad stå, til det gelerer (2 æg kan bruges i stedet, hvis kagen ikke behøver at være vegansk)

200 g smeltet chokolade

3 dl glutenfri havremel eller fuldkornsrismel

1 ½ tsk. bagepulver

1 tsk. johannesbrødkernemel eller xanthan gum

4 spsk. kakaopulver

2 ½ dl kokossukker eller 1 ½ dl ahornsirup

1 tsk. vaniljepulver

3 ½ dl vegetabilsk ”mælk”

5 spsk. smeltet kokosolie

Sådan gør du:

Sæt ovnen til 180 grader. Smelt chokoladen på lav varme, til den lige er smeltet. Tag gryden af varmen.

I en skål blandes de tørre ingredienser.

Smelt kokosolien. Tilsæt den vegetabilske ”mælk”. Rør det sammen med de tørre ingredienser, chia-æg og den smeltede chokolade.

Lad dejen stå fem minutter. Hæld den i en bageform med bagepapir. Bag i 35-40 minutter på 180 grader. Sæt en kniv i kagen; hvis den kommer ud ren, er kagen færdig.

Kagen er svampet og blød, efter den er kølet af.

Servér med karamel.

TIP: Johannesbrødkernemel og xanthan gum findes i helsekostbutikker. De er begge fortykningsmidler, der er med til at holde på fugt og form i fx kager og is.

Vegansk og mælkefri karamel på to måder:

Karamel med nøddesmør

Ingredienser

1 dl ahornsirup eller mørk sirup

½ dl kokossukkersirup eller mørk sirup

2 spsk. peanutbutter, cashewsmør eller mandelsmør

¼ tsk. fint salt

2 spsk. vand eller plantedrik

1 tsk. vaniljesukker

Sådan gør du:

Rør sirup, nøddesmør, salt og vaniljesukker sammen i en kasserolle.

Varm det op på medium varme i ca. fem minutter, til det begynder at blive tykt.

Tag det af varmen, og hæld væsken i.

Karamellen tykner i køleskabet.

Karamel med mælkefri fløde

Ingredienser

50 ml mælkefri fløde

25 g kokosolie

1/3 tsk. salt

75 g glukosesirup

75 g sukker

Sådan gør du:

Varm fløde, kokosolie og salt til lige under kogepunktet. Rør glukosesiruppen i.

Smelt forsigtigt sukkeret til gylden karamel i en anden gryde ved lav varme.

Så snart sukkeret er smeltet, tages gryden af varmen. Tilsæt den stadig varme fløde lidt ad gangen, mens du rører kraftigt med et piskeris. Hvis ikke fløden er helt varm, vil karamellen klumpe.

Lad karamellen køle helt af.

Find flere kageopskrifter i min bog “Glutenfri og mælkefri Kager og Desserter” af Karina Villumsen. Kan bestilles hjem i boghandlere landet over eller på biblioteket.

August 2023

En opskrift på dejlig yoghurt med en god struktur og smag.


Hjemmelavet mælkefri yoghurt

Ingredienser

  • 2 dåser økologisk kokosmælk eller 8 dl soja- eller mandeldrik
  • ¾-1 tsk. johannesbrødkernemel
  • 2 spsk. honning eller sirup
  • 2 kapsler mælkesyrebakterier eller 2 spsk. yoghurt fra tidligere
  • Evt. 1 spsk. citronsaft, ved mere syrlig yoghurt


Sådan gør du:

Blend kokosmælken med johannesbrødkernemel, honning og mælkesyrebakterier i en blender, til det er lillefingerlunt. Hæld blandingen i en bøtte med låg, sæt låget løst på, og lad den stå lunt i 10-24 timer.

Jo længere blandingen står, jo mere syrlig bliver den. Når yoghurten er syrnet, sættes den i køleskabet i ca. fire timer. Nu kan yoghurten spises. Yoghurten kan holde sig 5-10 dage i køleskabet.

Yoghurt-banan-is

Ingredienser

  • 350 g modne bananer (ca. 4 bananer)
  • 20 g kokospalmesukker, ahornsirup eller 6 dadler
  • ½ tsk. vaniljepulver
  • 300 g hjemmelavet mælkefri yoghurt
  • 1 spsk. citronsaft
  • Evt. ½ tsk. johannesbrødkernemel
  • 2-4 spsk. kakaonibs

Sådan gør du:

Blend alle ingredienser undtagen kakaonibs sammen i en blender eller foodprocessor.

Hvis du har en ismaskine, laves isen efter ismaskinens instruktioner, eller du kan hælde iscremen i en enlitersbeholder med låg eller en isterningebakke. Sæt isen på frost.

Når isen er frosset efter cirka 7-8 timer eller natten over, tøs den så meget op, at kanterne let slipper siderne af formen. Knæk isen over i tre dele, og blend delene i en foodprocessor. Det kan være, at isen først bliver grynet, men derefter vil den samle sig. Hæld massen i formen igen, og servér, eller frys isen ned igen.

Tø isen op ca. ½ time før servering.


Tips:

Johannesbrødkernemel er et kulhydrat, der udvindes af johannesbrødtræets frø. Det bruges som fortykningsmiddel til is, yoghurt og til at holde fugten i glutenfri kager.

½ tsk. giver drikkeyoghurt, som kan bruges i smoothies eller koldskål. For en tykkere konsistens tilsættes ¾-1 tsk. i stedet.

Mælkesyrebakterier

Mælkesyrebakterier er, som navnet antyder, de bakterier, der får mælken/yoghurten til at syrne, men de har intet med mælk at gøre. Bruges kapsler, åbnes disse og pulveret tilsættes efter opskriftens anvisning. Mælkesyrebakterier/probiotika kan købes i helsekostbutikker og på apoteket.

Find flere mælkefri opskrifter i bogen ”Ost, yoghurt og cremefraiche”. Find den hos boghandlere eller på madgudinden.dk som bog og e-bog.

April 2023

Denne opskrift på marengskage med citrus er fra min nye bog Glutenfri og Mælkefri Kager og Desserter.

Bogen indeholder forslag til fx chokoladekage, banankage og gulerodskage, men også æblekage, blåbærkage, vandbakkelser, citronkage, græskarkage, kanelbrød, cookiekage og selvfølgelig romkugler, når der er kage i overskud.

Der er også kager og desserter, der kræver lidt mere forberedelse, som fx tiramisu og cheesecake, samt dessertkager og desserter på glas. Der er også mulighed for, at du kan samle din egen kage fra bund til top.

I dag kan du finde mange forskellige mælkefri produkter. Det er let at finde mælkefri piskefløde, yoghurt, ost og mælk i butikkerne. Derfor kan du også let lave desserter og dessertkager med mælkefri piskefløde og yoghurt. Glutenfri fødevarer og produkter finder også vej til supermarkederne. Det er ikke specialvarer, som kun kan findes i helsekost- og specialbutikker mere.

Opskrifterne har logoer med nøddefri og ægfri muligheder samt en oversigt over ægfri erstatninger.


Marengskage med citrus

Forfriskende og sød kage med marengs, citron og lime. Kan serveres både varm og kold.

Til et tærtefad på 20-25 cm i diameter.


Mørdejsbund

  • 110 g fuldkornsrismel
  • 60 g hirsemel (eller 30 g kartoffelmel og 30 g majsstivelse)
  • ½ tsk. johannesbrødkernemel eller xanthan gum
  • 90 g kold mælkefri bagemargarine eller blød kokosolie
  • 50 g flormelis
  • 2 æggeblommer
  • 1 knivspids fint salt

Bland alle ingredienser i en skål med hænderne, til dejen er fast og samlet til en kugle. Stil eventuelt dejen på køl i et par timer, hvis olien har gjort dejen blød. Dejen skal være fast og let at trykke ud i et fad.

Smør dine hænder og et fad på 20 cm i diameter med mælkefri margarine eller kokosolie. Beklæd formen med dejen og op ad kanten. Bag mørdejen i 20-25 minutter ved 175 grader, til bunden er gylden. Skær kanten til med en urtekniv. Nu kan mørdejen bruges til det ønskede fyld.

Citron-/limefyld

  • 3 æg
  • 80 g sukker
  • 1 ½ dl mælkefri fløde
  • Fintrevet skal af 1 øko citron og 1 øko limefrugt
  • 2 spsk. friskpresset citronsaft
  • 2 spsk. friskpresset limesaft

Sådan gør du:

Pisk æg, sukker og mælkefri fløde sammen i en skål. Vend citron-, limeskal og saft forsigtigt i. Hæld fyldet i den forbagte tærtebund, og bag den ved 180 grader i 20-30 minutter, til fyldet har en fast konsistens. Afkøl.

Marengs til toppen

  • 2 æggehvider
  • 120 g sukker
  • 1 knivspids fint salt

Sådan gør du:

Pisk æggehviderne stive med salt og sukker. Tag eventuelt den bagte kage ud af formen, og smør marengs ud på toppen og ud til kanten. Du kan også lade kagen blive i formen. Bag kagen ved 250 grader, indtil marengsen er gylden og sprød på toppen. Det tager kun få minutter!

Find flere opskrifter på glutenfri og mælkefri kager og desserter i denne bog. Bogen kan bestilles hjem i boghandlere eller som bog og e-bog på www.madgudinden.dk/butik


Februar 2023

Glutenfri og mælkefri boller, som du ikke skal have dårlig samvittighed over at spise i januar og februar … eller resten af året.

Boller med kakaonibs

Opskriften her er lavet med fedtreduceret mandelmel og sesammel. Bollerne bliver bløde og saftige. De er mættende og kan også laves uden kakaonibs.

10-12 boller

Ingredienser

  • 55 g fedtreduceret sesammel
  • 45 g fedtreduceret mandelmel
  • 1 tsk. salt
  • 2 tsk. bagepulver
  • 3 ½ spsk. fintmalede loppefrøskaller (35 g)
  • 2 spsk. kokossukker
  • 1 dl kakaonibs (eller hakket mørk chokolade 70 %)
  • ½ tsk. vaniljepulver
  • 25 g chiafrø eller 50 g hørfrø
  • 40 g smeltet kokosolie
  • 3 dl lunken væske – fx risdrik eller vand
  • 2 æg

Sådan gør du:

Sæt ovnen til 200 grader.

Bland først sesammel, mandelmel, salt, bagepulver, loppefrøskaller, kokossukker, hakket chokolade, kakaonibs, chiafrø og vaniljepulver i en skål. Tilsæt herefter smeltet kokosolie, væske og æg.

Væsken må ikke være for varm, så smelter chokoladen.

Lad dejen stå i 5 minutter, og sæt derefter 10-12 boller på en bageplade med bagepapir.

Bag bollerne i 30-40 minutter ved 200 grader.

Lad bollerne køle af, inden de skæres i halve.

Bollerne holder sig fint ude i et par dage, men de har bedst af at være i køleskabet.

Fedtreduceret mandelmel, sesammel, loppefrøskaller og kakaonibs kan købes i helsekostbutikker.

Ved at fedtreducere mandler eller sesam gøres melet mere luftigt og fint, så brød og boller bliver knap så faste og tunge i forhold til mel lavet på hele nødder og kerner.

Loppefrøskaller hedder også HUSK og Skallin. Fiber HUSK er fintmalede loppefrøskaller, som fylder halvt så meget som HUSK, men vejer det samme.

Kakaonibs er knuste rå eller ristede kakaobønner. De smager fantastisk i kager, smoothies, på morgenmaden eller ovenpå is.


December 2022

Her er to enkle opskrifter på aftensmad med masser af grønt. Aftensmad, der er hurtig og let at lave.


Lækre glutenfri forårsruller (-firkanter)

Lavet med grøntsager og rispapir.


Det skal du bruge til 8 stk.

16 ark rispapir
1 lille løg i tern
1 hvidløg i tern
1 stor gulerod, revet
½ squash, revet
¼ spidskål, revet
2-3 spsk. glutenfri tamari/sojasauce
1-2 spsk. fiskesauce


Sådan gør du:

Smag til med salt og peber. Steg hvidløg og løg på en pande med neutral kokosolie, til gyldne.
Hæld resten af grøntsagerne på panden, steg til det hele begynder at blive al dente og uden så meget væde.
Smag til med sojasauce, fiskesauce, salt og peber.

Læg et stykke rispapir i vand i 5 sekunder. Læg det på en tallerken eller glat underlag. Læg fyld i midten. Fold først rispapiret over fra bunden, dernæst siderne og dernæst toppen. Læg forårs”rullen” med foldningen nedad på et nyt stykke opblødt rispapir. Fold som før.

Læg herefter forårs”rullen” på en varm pande med neutral kokosolie, så den syder og bliver sprød. Steg på begge sider. Lav eventuelt flere ad gangen, før de steges, men hav lidt plads imellem dem, da de vil klistre sammen.

De skal have to lag rispapir, da de ellers går i stykker, når de steges.

Lad dem køle af, før de spises, da de er meget varme indeni.
Server med mayonnaise rørt med chilisauce og sojasauce med riseddike.


Chicken/tofu bowl

Ris med sojasauce, kylling/tofu og grøntsager med chili- eller karrymayonnaise.
Det er let at lave, ser fantastisk ud, og du får masser af grønt.

Skær grøntsager og kød i mundrette stykker,


Her er der brugt:

  • Avokado
  • Enokisvampe
  • Agurk
  • Spinat
  • Tomater
  • Snackærter
  • Forårsløg, hakket
  • Majs fra dåse
  • Broccoli i små buketter
  • Gulerod skrællet på langs ind til midten
  • Radiser
  • Kogte klisterris
  • Stegt kylling eller marineret tofu

Chilimayonnaisen er lavet med mayonnaise og chilisauce.

Karrymayonnaise kan laves med mayonnaise, karrypulver, salt, peber og lidt citronsaft.

Vegansk kikærtemayonnaise eller andet vegansk mayonnaise kan købes i de fleste supermarkeder.

Velbekomme!

Oktober 2022

Selvom dagene føles kortere, og aftenerne føles mørkere, er det stadig hyggeligt at sidde indenfor med en god is og et stykke godt kage.

Her kommer et par opskrifter med is, karamel og kage, som alle er glutenfri, mælkefri og eventuelt uden hvidt sukker.

Æggefri vaniljeis

Giver ca. 750 ml

Ingredienser

1 dåse kokosmælk (økologisk) (4 dl)

3 dl mælkefri fløde eller barista havredrik

1 ½ dl ahornsirup

1 tsk. vaniljepulver

½ tsk. johannesbrødkernemel (det giver en mere cremet is)

Chokoladeis

Giver ca. 750 ml

Ingredienser

1 dåse kokosmælk (økologisk) (4 dl)

15 dadler uden sten (eller ca. 1 ½ dl ahornsirup)

2 ½ dl mælkefri fløde eller barista havredrik

¾ dl kakaopulver

1 tsk. vaniljepulver

½ tsk. johannesbrødkernemel

En knivspids havsalt

Sådan gør du med begge isopskrifter:

Blend ingredienserne sammen i en god blender.

Fyld iscremen i en 1-liters beholder med låg eller en isterningebakke. Sæt isen på frost.

Når isen er frosset efter cirka syv til otte timer eller natten over, tøs den så meget op, at kanterne let slipper siderne af formen. Knæk isen over i tre dele, og blend delene i en foodprocessor. Det kan være, at isen først bliver grynet, men derefter vil den samle sig.

Fyld ismassen i formen igen, og servér, eller frys isen ned. Tø isen op ca. en halv time før servering.

Ismaskine

Hvis du har en ismaskine, laves isen efter ismaskinens instruktioner.

Sæt herefter isen på frost i en 1-liters beholder med låg. Tø isen op ca. en halv time før servering.

Chokoladesauce til is

Ingredienser

1 dl kakaosmør

1 dl kakaopulver

4 spsk. ahornsirup

1 knivspids salt

Sådan gør du:

Smelt kakaosmørret over svag varme. Tag kasserollen af varmen.

Sigt kakaopulveret ned i kasserollen, og pisk, til der ikke er flere klumper. Hæld sirup og salt i. Pisk sammen.

Hæld chokoladesaucen i en skål, og servér.

Karamelsauce

Ingredienser

1 dl ahornsirup (eller alm. sirup)

½ dl kokossukkersirup (eller alm. sirup)

2 spsk. peanutbutter, cashew- eller mandelsmør

¼ tsk. salt – gerne havsalt eller himalayasalt

1 tsk. vaniljesukker

2 spsk. vand, kokosmælk eller mandeldrik

Sådan gør du:

Smelt sirup, peanutbutter, salt og vanilje i en kasserolle ved medium varme. Lad det herefter stå i 5 minutter på lav varme, mens du rører i blandingen. Det bliver lidt tykkere undervejs. Når det er mere cremet, tages kasserollen af varmen, og væsken hældes i. Karamelcremen kan bruges med det samme.

Cremen tykner mere, når den kommer i køleskabet.

Mazarinkage

Saftig lille kage med mørk chokolade på toppen. Let at lave og vækker begejstring.

Til en lille form på ca. 15 x 15 cm

Ingredienser

80 g kokosolie

1 dl ahornsirup eller sukker

1 æg

½ spsk. mandelessens

1 dl rismel

½ dl majsmel eller hirsemel

½ tsk. johannesbrødkernemel (gør, at kagen ikke smuldrer efter bagning)

1 tsk. bagepulver

2-3 spsk. kogende vand

Mælkefri mørk chokolade til toppen efter bagning

Sådan gør du:

Sæt ovnen til 200 grader.

Rør kokosolie og sukker sammen i en skål. Rør æg og mandelessens med.

Tilsæt rismel, majsmel, johannesbrødkernemel og bagepulver. Rør det hele sammen med 2-3 spsk. kogende vand.

Hæld dejen i en lille rund eller firkantet form.

Bag kagen i 30-40 minutter.


August 2022

Lækre bløde, glutenfri og mælkefri boller med en god krumme. Brug dem som fødselsdagsboller, til snegle eller til søndagsbrunch uden kardemomme.

Dejen kan sættes til hævning i køleskabet, laves til boller og bages dagen efter.

Glutenfri og mælkefri boller 12 stk.

Ingredienser

250 g fuldkornsrismel
125 g hirsemel eller glutenfri havremel
125 g kartoffelstivelse
100 g majsstivelse (maizena)
15 g finmalede loppefrøskaller (1 ½ spsk.)
1 lille tsk. johannesbrødkernemel (giver saftige boller)
1 tsk. bagepulver
1 tsk. tørgær eller 25 g gær
2 tsk. kardemomme – kan udelades
1 ½ tsk. salt
100 g neutral kokosolie
2 dl risdrik eller anden glutenfri plantedrik
2 ½ dl vand
2 æg
3 spsk. sukker
1-2 dl vand til efter hævning i køleskab


Sådan gør du
Bland de tørre ingredienser i en skål.
Varm kokosolie, risdrik, vand, æg, gær (hvis du ikke bruger tørgær) og sukker i en kasserolle på lav varme, til det er lunkent.

Hæld de flydende ingredienser i de tørre ingredienser, og pisk det hele grundigt sammen med en ske eller elpisker.

Lad dejen hæve i 30 minutter eller natten over i køleskabet.

Slå dejen ned (tilsæt 1-2 dl vand, hvis der er behov for det, fx efter hævning natten over). Dejen skal være glat og som meget tyk grød, der kan formes til boller. Med våde hænder formes 12 kugler, der sættes side om side på en beklædt bageplade eller i et smurt fad.

Lad hæve i 30 minutter.

Sæt en varmefast skål i bunden af ovnen og hæld kogende vand i.

Bag bollerne ved 250 grader i 25-30 minutter. Hvis du sætter dem i fad, og de vokser sammen under bagning, skal de have 35-40 minutter. Bollerne skal være 97 grader indeni.

Lad bollerne køle lidt af, inden de spises eller ristes på brødrister.

Tips:

Hvis du vil lave snegle, så smør to stykker bagepapir med smagsneutral kokosolie. Hæld dejen ud på det ene bagepapir, efter første hævning. Læg det andet bagepapir ovenpå, og rul dejen ud til en stor firkant.
Smør dejen med en pisket blanding af 150 gram smagsneutral kokosolie, 200 gram brun farin og 1 spsk. kanel.

Rul dejen på den korte kant, og skær 12 snegle af rullen. Læg eventuelt dejsnippen ind under sneglen, når du sætter den på bagepapiret på en bageplade, hvis det er muligt.

Find flere glutenfri og mælkefri opskrifter i min bog Det Glutenfri Køkken, som du kan finde i boghandlere eller på biblioteket.

Ingredienser, såsom fintmalede loppefrøskaller, hirsemel og johannesbrødkernemel kan købes i helsekosten og førende supermarkeder.

Johannesbrødkernemel kan erstattes af xanthan gum eller guarkernemel, som også findes hos din lokale helsekost.


April 2022

Luftigt, smidigt og saftigt glutenfrit surdejsbrød med glutenfri havre. Dejen kan også bruges til surdejsboller.

Info: Glutenfri havregryn kan blendes til mel i en god blender, men det kan også købes som mel i førende butikker.

Surdejsbrød

Surdej
225 ml vand
105 g glutenfrit havremel
50 g fuldkornsrismel
2 kapsler mælkesyrebakterier/probiotika eller 2 spsk. surdej fra tidligere

Blandes sammen og står ude to til tre dage i en bøtte med løst låg, til det er syrnet, eller i køleskabet, hvis det er surdej fra tidligere.


Dejen

30 g glutenfrit havremel
40 g glutenfri havregryn
55 g rismel
30 g majsstivelse
2 tsk. bagepulver (hvis brødet skal bages med det samme) eller 1 tsk. tørgær (hvis brødet skal hæve) eller 5 g gær (ved koldhævning)
1 tsk. himalayasalt
1 spsk. sukker (ved gær)
1 ½ spsk. Fiberhusk eller fint malede loppefrø-skaller (15 g)
200 ml vand
380 g surdej

Bland alle tørre ingredienser sammen. Bruges frisk gær, skal det blandes med vandet.
Rør vand og surdej i. Tag 2 spsk. dej fra til næste runde surdej. Ælt grundigt med en ske.


Brød:
Smør en skål med olivenolie, og drys havregryn i. Læg dejen i skålen, og lad den hæve 45 minutter ved brug af gær eller natten over i køleskabet. Vend dejen ud på en bageplade med bagepapir. Lad hæve 20-30 minutter ved brug af gær.
Smør med olivenolie, og drys med havregryn og evt. chiafrø.
Bag i 70-80 minutter ved 200 grader alm. ovn eller på bagesten ved 250 grader ca. 50-60 minutter med 99 grader i midten.

Boller:

Lad dejen hæve 45 minutter ved brug af gær.

Sæt boller på en bageplade med bagepapir med en våd ske. Smør med olivenolie, og drys med havregryn. Lad dem hæve 20-30 minutter ved brug af gær. Ved brug af bagepulver bages bollerne med det samme.

Dejen kan også sættes i køleskabet til koldhævning og sættes som boller dagen efter – både med gær eller bagepulver.

Bages i 40 minutter ved 200 grader alm ovn. 30 minutter på bagesten/pizzasten ved 250 grader.
Lad bollerne køle af, før du skærer i dem.

Surdej:

Hvis du er en person, som ofte har svært ved at fordøje brød, så kan det være, at du bedre fordøjer surdejsbrød, da dejen har fået lov til at syrne og langtidshæve. På grund af surdejsprocessen og langtidshævningen kan man sige, at brødet er blevet forfordøjet for dig. Nogle personer, der får ondt i maven af brød fra bageren i Danmark, siger som regel, at de bedre tåler brød fra fx Frankrig, fordi de langt oftere langtidshæver og syrner deres brød.

Hvis du har cøliaki eller glutenallergi, vil surdejshvedebrød dog stadig være et problem for dig. Derfor har jeg udviklet denne opskrift på et syrnet brød, som har den samme bid og krumme, som almindeligt hvedebrød har. Husk blot at anvende glutenfrit havremel og havregryn, hvis du kan tåle dette.

Langtidshævet og syrnet brød udvikler langt flere aromastoffer end et lynhævet brød eller brød med blot bagepulver. Derudover bliver dejen mere smidig og blødere og giver en bedre struktur til brødet efter bagning.

Februar 2022

Hvad er bæredygtighed?

Et bæredygtigt samfund betyder, at alt, hvad vi bruger i vores hverdag, kan genbruges og gå tilbage til naturen. Det minder meget om at kunne begå sig i jæger- og samlerkulturer. Alt, hvad de spiser, laver og udvikler, kommer fra naturen. De er 100 pct. bæredygtige. De bruger ikke halvanden Jord, som de fleste mener, at vi gør i dag.

Når du er bæredygtig, betyder det, at du kan opretholde et liv, som ikke kommer i karambolage med, hvad du spiser, det tøj, du klæder dig i, den måde, du lever på og det, du bor i.

Egentlig er det, at du giver det tilbage, som du har fået, når du en dag dør, så den næste generation har lige så meget som dig, og når de så dør, vil den næste generation stadig have lige så gode muligheder for at opretholde et godt liv.

Ifølge FN er definitionen på bæredygtighed ”… en udvikling, hvor opfyldelsen af de nulevende generationers behov ikke sker på bekostning af fremtidige generationers muligheder for at opfylde deres behov.” Bæredygtighed betyder altså, at du lever på Jorden på en måde, som ikke går ud over dine børn og børnebørn.

Ifølge FoodPrintNetwork.org forbruger vi halvanden Jord om året. Det vil sige, at hvis vi havde et helt år til at forbruge det, som vi bruger Jorden til, vil vi allerede d. 1. august have brugt alle de ressourcer, som vi har kunnet bruge Jorden til. For fx at kunne få mad nok til resten af året, har vi brug for en halv Jord mere.

Det er en meget vigtig selvrealisation. I gamle dage, da vi havde vores eget landbrug, skulle vi holde øje med, hvordan vi dyrkede jorden, havde får, køer og grise samt høns til mad hele året rundt. I Danmark føles det også sådan. Vi kan købe mad i Netto hver dag, vi kan købe tøj i alle forretninger, vi får strøm via vindmølleenergi, og vi har et hjem at bo i. Men i realiteten har vi alle et for højt forbrug året rundt, og Jordens produktion kan ikke følge med.

Det er her, at bæredygtighed bliver så vigtig. Vi skal kunne få det hele til at løbe rundt, år for år. Så ikke vores børn eller børnebørn får en Jord, som er helt udraderet for regnskov, mad, rent vand og grønne områder.

Hvor kan vi selv se på bæredygtighed?

Det kan vi som noget af det første se i vores hjem. Smider du dit affald i skraldespanden, og affaldssorterer du? Smider du din gamle mobiltelefon ud, eller giver du den videre til andre, som kunne få glæde af den?

Har du varme overalt i dit hjem, er der lys hele dagen? Hvor længe står du under den varme bruser og bruger helt rent drikkevand til at vaske dig i? Er dit hus tæt, og kan du holde varmen?

Har du mange elektriske apparater, såsom fjernsyn, computer, radio eller playstation, der kører uafbrudt?

Spiser du meget kød, som forurener naturen og har miljømæssige konsekvenser? Køber du mange indpakkede varer, eller undgår du produkter med plastic? Spiser du grønt, er vegetar eller veganer? Kunne du finde på at dyrke din egen mad?

Spiser du tun og fisk, der er fyldt med tungmetaller og mikroplastik? Eller ser du efter økologiske fisk, som kommer fra dambrug og får ordentligt foder, så fx omega-3-niveauerne er gode i dem?

Køber du nyt tøj hver uge, og får du brugt det hele? Giver du dit tøj til genbrug, når du ikke kan bruge det mere? Baby og børnetøj bliver brugt meget få gange og kan sagtens genbruges.

Tager du bilen, når du skal handle, eller kan du cykle eller gå til den nærmeste butik?

Hvor tit kører du i bus eller bruger toget i stedet for bilen? Tager du på mange flyrejser, eller kunne du tage toget i stedet for? Kører du tit med andre til arbejde, så I kan spare benzin?

Her er gode råd til en bæredygtig levevis:

  1. Se dig om efter årstidens grøntsager. Brug dem til hvert af dagens måltider. Prioriter økologiske, lokale og uindpakkede grønsager. Gå eventuelt på torvemarked, og find lokale producenter i området.
  2. Prøv at indføre en til tre kødfrie dage om ugen, hvor grøntsager ikke blot bliver tilbehør, men er hovedretten. Kog, steg og bag grønsager. Lav suppe, grønne retter eller rødbede”frikadeller”. Lån bøger på biblioteket til kødfrie hverdage. Til frokosten kan kolde kartofler, hummus og avokado bruges på rugbrød i stedet for pålæg.
  3. Hvis der anvendes kød, så gå efter økologisk kød, hvor dyrene har været på græs. Vælg gerne kylling og fisk frem for gris og okse.
  4. Mindsk madspil ved at bruge rester fra måltiderne og tømme køleskabet en gang imellem.
  5. Affaldssortér, og sæt dig ind i, hvilke plasttyper der skal hvor. Smid ikke pizzapakkerne i papcontaineren. Det ødelægger papirproduktionen. Genbrug glasflasker som drikkedunke eller marmeladebøtter som madkasser.
  6. Køb tøj i genbrugsbutikker eller second-hand butikker. Møbler, tøj, telefoner og legetøj kan stort set altid findes i en brugt udgave. Hvis du køber nyt tøj, så gå efter mærker med økologisk bomuld eller bambus (hvor de bruger en fremstillingsmetode, som ikke skader naturen). Mærker kunne være ØkoTex 100, GOTS på tøj og FCS-tøj, som garanterer, at fremstillingen ikke har resulteret i rydning af skov eller tab af planter og dyreliv.
  7. Sæt dig ind i, hvor lidt tid du skal bruge på at vaske hår og gå i bad. Behøver du vaske hår hver dag? Brug økologisk shampoo og bodywash uden miljøskadende stoffer. Køb en bruser, som sparer på vandet, og skru lidt ned for vandtemperaturen. Hverken din hud eller hovedbund har godt af meget varmt vand.
  8. Sluk lyset i dit hjem, hvis du ikke er i rummet. Sluk for alle apparater om natten, og når du ikke er i hjemmet.

https://www.footprintnetwork.org/our-work/ecological-footprint/

https://www.footprintcalculator.org/ Tag en test her, og se, hvor meget du forbruger på et år.


Oktober 2021

Pistaciemousse med pistaciebund

Pistaciebund

Ingredienser

50 gram mælkefri hvid chokolade eller 50 gram kakaosmør

20 gram kokosolie (smagsneutral)

50 gram sukker

1 æg (eller 3 spsk. kikærtevand fra en dåse kikærter)

35 gram mandelmel (blendede blancherede mandler)

15 gram pistaciemel (blendede usaltede, ristede pistacienødder)

Lidt salt

Sådan gør du:

Smelt den hvide chokolade og kokosolie i en kasserolle på lav varme. Tag kasserollen af varmen, og tilsæt sukkeret. Rør derefter ægget i. Vend mandelmel, pistaciemel og salt i. Fordel herefter dejen i en smurt springform (16 cm i diameter) med bagepapir i bunden.

Bag kagen i ca. 15 minutter ved 175 grader, til den er fint gylden. Lad kagen køle af, evt. i fryseren, indtil moussen er klar.

Pistaciemel: Rist usaltede grønne pistacienødder på en pande i 3-5 minutter. Lad dem køle af. Blend dem i en god blender eller minihakker. Der skal bruges 115 gram pistaciemel til opskrifterne. Lav lidt ekstra, så du også har lidt til at pynte med.

Pistaciemousse

Ingredienser

2 blade husblas

100 gram pistaciemel (blendede usaltede, ristede pistacienødder)

60 gram flormelis

2 ½-3 spsk. citronsaft fra en økocitron

1 dl cashewnødder

½-¾ dl vand

1 spsk. mælkefri fløde

1 dl mælkefri fløde

Sådan gør du:

Udblød husblas i koldt vand. Pistacienødder, cashewnødder og flormelis blendes til fint mel i en blender. Tilsæt citronsaft og vand, og blend til puré. Eventuelt skal der tilsættes mere vand undervejs.

Hæld den ene spiseske fløde i en kasserolle, varm det langsomt op, så husblassen smelter, når du tilsætter den. Hæld den i pistaciepuréen, og blend.

Pisk 1 dl mælkefri fløde til flødeskum. Vend forsigtigt pistaciepuréen i flødeskummet. Lidt ad gangen.

Hæld moussen på den afkølede kage. Sæt kagen i køleskabet. Denne kage har godt af at stå en dags tid i køleskabet, før den skal bruges. Det giver en bedre mousse, men den kan sagtens spises efter 4-5 timer i køleskabet. Du kan også opbevare kagen på frost.

Pynt med hakkede pistacienødder eller pistaciemel. Jeg har lavet en glasur af flormelis, spiseligt guldglimmer og lidt vand og pyntet med dette. Glasuren flyder dog ud i moussen efter et stykke tid, så pynt først lige inden servering.

Velbekomme!


August 2021

Morgenmad!

Der er så mange, der spørger, hvad man kan spise til morgenmad, når man hverken kan tåle mælkeprodukter, gluten eller æg.

Hvor skal jeg dog begynde, for der er virkelig så mange muligheder at vælge imellem, at man hverken skal føle sig snydt eller være sulten før frokost.

Et godt og solidt morgenmåltid bør bestå af både proteiner, fedtstoffer og kulhydrater.

Proteinerne er vigtige for vores knogler, muskler, bindevæv, immunsystem, for dannelsen af blodlegemer, antistoffer og hormoner.

Sunde fedtstoffer (omega-3 og -6), som jeg også holder af at kalde cellefedt, har betydning for celler, hjernen, energi, huden, håret, øjne, organer, hormoner, humøret, nerver og meget mere.

Cellefedt giver en god mæthedsfornemmelse og et mere stabilt humør.

Cellefedt styrker også forbrændingen og sørger for, at kulhydraterne bliver brugt til energi i stedet for fedt i kroppen. Desuden styrker cellefedtstoffer immunsystemet, så især op til vinteren er det en god idé at få ekstra mange sunde fedtstoffer.

Cellefedt tilsættes via fiskeolie (1 teske), hørfrøolie, hampeolie eller blandede omega-3-6-9 olier (1 spiseske), som findes i supermarkedet eller helsekostbutikker.

Værsgo, du kan næsten det hele, selvom du ikke spiser mælkeprodukter

Frugtsalater/abemad med proteiner, sundt fedt og fylde af diverse frugter, nødder, kerner og knas.

Salater med æg, tun eller laks, nødder eller bønner kan også bruges som morgenmad. Grønsagsstænger med dip er bestemt også en lækker morgenmad. Rispapirruller smager skønt.

Laks: Sæt en gryde over med vand. Lad vandet koge op. Drys med salt. Læg 1-2 stykker laks i gryden, og lad den stå på blusset, som er slukket, i 10 minutter. Vupti! Lækker laks, som kan spises med det samme. Drys med salt og peber inden servering. Gryden er nem at vaske af, og man slipper for lugt af fisk i hele huset. Server laksen med bagt spinat, tomat, ærter, bønner, eller hvad man lige finder i fryseren, der hurtigt kan steges på panden om morgenen.

Muffins, der er lavet uden alt for meget sødemiddel, og som indeholder proteiner og fibre, som vil mætte fra morgenstunden.

Tofu kan laves på panden, på samme måde som røræg. Smuldr tofuen, og drys med salt eller tamari, peber, karry, oregano, basilikum m.m. Rist det i kokosolie uden smag på panden, til mørt og varmet godt igennem. Tofu/silketofu kan også bruges i smoothies og i muffins i stedet for yoghurt. Tofu er lavet på sojabønner. Misosuppe med tofu til om morgenen er også lækkert, hvis man er “on the go”.

Råkost med gulerødder, æbler, rødbeder, nødder, kerner og frø.

Supper og kød fra dagen før er også lækkert til morgenmad, hvis man er til den lidt tungere morgenmad.

Chokoladegranola

Chokoladegranolaen smager godt sammen med en sød mælkefri, vegetabilsk drik. Eller prøv den som snack om aftenen.

Ingredienser

2 ½ dl grove glutenfri havregryn

½-1 dl hakkede mandler, cashewnødder, hasselnødder eller solsikkekerner

Evt. 1 dl groft kokosmel eller kokosflager

2 spsk. kakaopulver

3-4 spsk. ahornsirup

½ tsk. vaniljepulver

1/8 tsk. havsalt

1 dl frysetørrede bær, fx hindbær eller jordbær

½-1 dl rosiner (eller hakkede dadler, abrikoser eller figner)

Evt. 1 dl hakket 70 % mælkefri chokolade

Sådan gør du:

Sæt ovnen på 180 grader. Læg bagepapir på en bageplade. Bland alle ingredienser, undtagen bær, rosiner og hakket chokolade.

Jævn blandingen ud på bagepapiret.

Bag blandingen i 5 minutter, rod rundt med en paletkniv, bag i yderligere 5 minutter.

Tag blandingen ud, og sæt den til side i 15 minutter. Når blandingen er kølet helt af, røres bær, rosiner og eventuelt chokolade i blandingen (chokoladen vil smelte, hvis granolaen ikke er kølet helt af).

Hæld granolaen i en bøtte med låg.

Granolaen kan holde sig sprød i op til tre uger i en lukket beholder.

Havreboller

9-10 boller eller 1 brød

Ingredienser

5 dl lunkent vand (4 dl koldt vand blandet med 1 dl kogende vand)

1 ½ spsk. fintmalede loppefrøskaller (FiberHUSK) (ca. 15 g)

1 tsk. bagepulver

300 g glutenfri havremel (kværn hele havregryn i en blender, eller køb det som mel)

100 g glutenfri finvalsede havregryn

¼ tsk. knuste korianderfrø

1–1 ½ tsk. havsalt

Havregryn som drys

Sådan gør du:

Sæt ovnen på 200 grader.

Bland de tørre ingredienser i en skål. Hæld vandet i, og rør det hele godt sammen. Det klistrer rigtig meget.

Form 9-10 boller med en våd ske. Sæt bollerne på et stykke bagepapir, drys med havregryn, og bag bollerne i 40-45 minutter ved 200 grader.

Afkøl bollerne, inden de spises.

Havrepandekager

Bløde og luftige pandekager

Ca. 5 stk.

Ingredienser

1 ½ dl glutenfri havremel (laves fx af blendede havregryn eller købes som havremel)

¼ tsk. havsalt

1 ½ dl vand

2 spsk. frugtmos (fx æblemos eller moset banan)

Sådan gør du:

Bland det hele sammen med en ske, og lad det stå i 10 minutter.

Bag som pandekager på en god slip-let-pande eller pandekagepande på mellem varme.

Gerne med lidt kokosolie på panden.

Yndlingssmoothie!

1 frossen banan

1 terning øko spinat

2 ½ dl vegetabilsk ”mælk”

10-15 dr. pebermynteessens

1 spsk. kakaonibs

1 spsk. hampeproteinpulver

1 spsk. hørfrøolie

Evt. lidt salt og sødemiddel

Blend alt i en blender eller med en stavblender, undtagen olien, som blendes i til sidst.

Servér med ekstra kakaonibs som pynt.

Juni 2021

En af sommerens klassiske og friske desserter er hjemmelavet koldskål. Det er en dessert, der har en skøn balance mellem syre, sødme og fedme. Det er ikke underligt, at både børn og voksne holder af koldskål. Oftest er det kammerjunkere eller friske danske jordbær, som hældes ovenpå med rund hånd.

Denne koldskål er helt uden mejeriprodukter. Syrligheden kommer fra en hjemmelavet mælkefri yoghurt, som er meget let at lave med få ingredienser. Til koldskålen hører en lækker og sprød myslicrunch. Myslicrunchen er glutenfri, men du kan bruge andre flager og kerner end dem, som står i opskriften.

Prøv også at servere koldskålen med banan i skiver, havregrynsdrys, hindbær eller blåbær.

Der er mange holdninger til, hvordan en koldskål skal laves: Skal der være ymer eller yoghurt i? Skal der være citron i? Skal der være appelsinsaft i? Skal der overhovedet være æg i? Skal der piskefløde i? Skal den være meget sød eller mindre sød, smage meget af citron eller surt af kærnemælk? Alt afhængigt af hvor du kommer fra, er der mange meninger. Prøv dig frem, og brug det, du kender til.

Koldskål

– Uden mælk og gluten

Frisk og let at lave.

Ca. 1 liter

Ingredienser

3 æggeblommer, pasteuriserede

3-4 spsk. ahornsirup, honning eller sukker

½ tsk. vaniljepulver

4 dl hjemmelavet ”yoghurt”

1 dl risdrik, mandeldrik eller anden sød plante”mælk”

Skal fra ½ økocitron

1-2 spsk. citronsaft

Sådan gør du:

Pisk æggeblommer, sødemiddel og vanilje til æggesnaps. Rør yoghurt og plante”mælk” i æggesnapsen. Smag til med citronskal og -saft.

Prøv evt. også appelsinskal og -saft.

Koldskålen spises iskold med friske jordbær, kammerjunkere eller myslicrunch.

Hjemmelavet ”yoghurt”

Prøv at bruge yoghurten i stedet for kokosmælk i is. Mælkesyrebakterier er, som navnet antyder, de bakterier, der får mælken/yoghurten til at syrne, men de har intet med mælk at gøre.

TIP: Spørg efter mælkesyrebakterier og johannesbrødkernemel i din nærmeste helsekostbutik.

Ca. 8 dl yoghurt

Ingredienser

2 dåser økologisk kokosmælk eller 8 dl plante”mælk”

¾-1 tsk. johannesbrødkernemel

2 spsk. honning

2 kapsler mælkesyrebakterier eller 2 spsk. yoghurt fra tidligere

Evt. 1 spsk. citronsaft, for en mere syrlig yoghurt

Sådan gør du:

Blend kokosmælken med johannesbrødkernemel, honning og mælkesyrebakterier i en blender, til det er lillefingerlunt.

Hæld blandingen i en bøtte med låg, sæt låget let på, og lad bøtten stå lunt i 10-24 timer.

Jo længere blandingen står, jo mere syrlig bliver den. Det bedste resultat opnås ved at lade blandingen stå et lunt sted, hvor der er cirka 37 grader varmt. Det er det optimale forhold for bakterierne.

Når yoghurten er syrnet, sættes den i køleskabet i ca. 4 timer. Herefter kan yoghurten bruges.

Yoghurten kan holde sig 5-10 dage i køleskabet.

Myslicrunch

Crunchy mysli til morgenmad eller i stedet for kammerjunkere til koldskål.


Ingredienser

1 dl grov valsede glutenfri havregryn

½ dl hel quinoa, hel hirse eller hel boghvede

½ dl hirseflager, risflager eller boghvedeflager

½ dl hakkede mandler (eller andre nødder)

½ dl hakkede cashewnødder (eller andre nødder)

4-5 spsk. honning, ahornsirup eller 2-3 spsk. agavesirup


Sådan gør du:

Hæld havregryn, hel quinoa og hirseflager på et stykke bagepapir på en bageplade.

Bag grynene i 10 minutter ved 150 grader. Rør rundt i dem undervejs.

Hæld nødderne på pladen, og rist dem med i 5-10 minutter mere.

Rør stadig undervejs.

Tag bagepladen ud, og rør det hele sammen med honning/sirup i en skål.

Lad det køle af, og hæld myslicrunchen på en dåse med tætsluttende låg.

Find flere mælkefri og glutenfri opskrifter på kolde desserter i bogen: Is og kolde desserter af Karina Villumsen. Find eller bestil den hjem i din lokale boghandler. 


April 2021

Søde, salte og sprøde lækkerier til foråret

En gang imellem er der brug for en snack, som kan agere som mellemmåltid, når ulvetimen sætter ind. Her er tre lækre og mættende muligheder.

Nemme granolabarer

Tricket er at forme granolaerne i små forme, trykke dem godt ned, hælde dem ud på en rist og lade dem køle helt af. Så bevarer de sprødhed, fugtighed og form.

Ca. 16 små granolabarer

Ingredienser

1 dl cashewnødder

1 ½ dl mandler

1 dl groft kokosmel

¼ dl hakkede tørrede ananasstykker (eller andre tørrede bær: fx morbær, rosiner, hakkede figner, dadler, abrikoser)

½ dl kokosolie

½ dl honning eller ahornsirup

1 tsk. vaniljepulver

¼ tsk. stødt muskatnød

¼ tsk. stødt kanel

¼ tsk. salt

Sådan gør du:

Sæt ovnen på 180 grader, og smør en lille bradepande med kokosolie.

Hak nødderne groft, eventuelt kortvarigt i en foodprocessor.

Bland kokosmel, hakkede nødder og ananasstykker sammen.

I en kasserolle smeltes kokosolie, sødemiddel og krydderier til en flydende masse. Sluk for varmen, og hæld de tørre ingredienser i kasserollen.

Hæld blandingen i den smurte bradepande, og sæt bradepanden i ovnen.

Bag granolablandingen i 15-20 minutter, indtil toppen er gylden. Rør i den hvert femte minut.

Tag blandingen ud, og lad den køle lidt af.

Fyld den stadig varme granolablanding i forme. Tryk fyldet godt ned i formen med en teske eller med fingrene til sidst. Pas på, det er varmt!

Lad barerne køle af i formene, inden de trykkes ud og køles helt af på en rist eller et spækbræt.

Jo mere fyldet er trykket sammen, jo bedre bevarer barerne deres form.

Granolabarerne kan holde sig sprøde ved stuetemperatur i en lufttæt beholder i omkring en uge – medmindre de alle er spist inden.

Havre- og chokoladekugler

Kuglerne minder om gammeldags havregrynskugler.

10-12 kugler

Ingredienser

100 g dadler uden sten

50 g cashewnødder

50 g finvalsede havregryn

2 spsk. kakaopulver

2 spsk. kokosolie (med eller uden smag)

½ tsk. vaniljepulver

Sådan gør du:

Kom alle ingredienser i en foodprocessor, og kør, til massen er nem at rulle sammen med fingrene.

Tril massen til kugler.

Kuglerne kan rulles i finvalsede havregryn, lige efter de er trillet.

Lad kuglerne hvile i køleskabet i 30 minutter, før de serveres.

Chokoladetrøfler

Hit for børn og barnlige sjæle. Husk at opbevare trøflerne i køleskabet, hvis der er varmt i køkkenet.

Stor portion!

Ingredienser

2 dl ristede kokosflager

2 dl valnødder eller pekannødder

2 dl mandler eller cashewnødder

1 ½ dl kakaopulver

1 dl ahornsirup

1 dl kokosolie

½ tsk. salt

½ tsk. vaniljepulver

Sådan gør du:

Blend kokosflager og valnødder i 30 sekunder. Blend de resterende ingredienser med, indtil det hele er blandet godt sammen og kan rulles til kugler.

Tril til store eller små kugler, og sæt dem i fryseren i 20-30 minutter.

Lav dobbelt portion af overtrækschokoladen (se nedenfor).

Tag kuglerne ud af fryseren. Dyp dem i overtrækschokoladen med en gaffel eller strikkepind.

Sæt kuglerne på et stykke bagepapir. Hæld drys over chokoladen, hver gang et stykke trøffel er dyppet, ellers sætter drysset sig ikke fast.

Sæt trøflerne tilbage i fryseren en halv times tid.

Trøflerne kan holde sig i en måneds tid eller to på frost. To til tre uger på køl.

TIP: Tilsæt eventuelt 1-2 tsk. pebermynteessens, 1 ½ tsk. lakridsekstrakt eller 2 tsk. hindbærpulver for at variere smagen.

Overtrækschokolade

1 dl kakaosmør eller kokosolie

¾ dl kakaopulver

½ dl ahornsirup eller kokossukkersirup

Lidt vaniljepulver

Smelt kakaosmørret på lav varme i en kasserolle. Tag gryden af varmen, og sigt kakaopulver i. Rør sirup samt vaniljepulver i.

Februar 2021

Ud med den uønskede overvækst af svampe

Der findes godt og vel 200 forskellige candida-arter, hvor den mest udbredte af arterne er Candida albicans. Det er en hvid, encellet gærsvamp, som er en naturlig del af menneskets tarm- og hudflora. Du finder Candida albicans på huden, i næsen, på og i kønsorganerne, i munden og selvfølgelig i tarmsystemet. Når kroppen er i balance, er arten harmløs.

Hvis kroppen på en eller anden måde kommer under pres – fx stress, antibiotika, p-piller, kræft eller kemoterapi – kan det styrte immunforsvaret og nedlægge de bakterier, som normalt er med til at holde tarmfloraen på plads og svampen i balance.

En ubehandlet candida (candidiasis) forårsager et utal af symptomer, men inden for lægeverdenen bruges ordet candidiasis kun, når de har med meget svækkede mennesker at gøre. Inden for ernæringsterapi og funktionel medicin bruges ordet dysbiose i stedet, da det er mere passende for en overvækst af skadelige mikroorganismer.

En dysbiose er en overvægt af skadelige mikroorganismer, svampe og sygdomsfremkaldende bakterier, hvor svampe, bakterier eller parasitter har svært ved at indgå i det harmoniske fællesskab, der findes i kroppen. Det kan ødelægge tarmfloraen og forårsage inflammation, øget tarmgennemtrængelighed og medvirke til udviklingen af fødevareallergier, fødevareintolerancer og sensitivitet over for fødevarer.

Dysbiose dækker bedre over symptomer og mave-/tarmproblemer, end candidiasis gør.

Dysbiose opstår bl.a. på grund af stress, medicin, nedsat produktion af fordøjelsesenzymer, for stort indtag af animalsk protein, toksiner, dårligt fedt, for få fibre, antibiotika, raffinerede fødevarer, kaffe, tobak og alkohol. Altså det samme som ved candidiasis.

Et par symptomer kunne være:

  • Fordøjelsesproblemer som diarre, løs mave, forstoppelse, oppustethed
  • Dårlig udnyttelse af maden og IBS (irritabel tyktarm)
  • Skedekatar, blærebetændelse
  • Svampeinfektioner, fx svamp i skeden eller på penis
  • Tørre slimhinder i mund og hals, hoste
  • Dårlig ånde
  • Kløe i ørerne, ringen for ørerne, osteklokkefølelse, øreinfektioner
  • Skæl, neglesvamp, fodsvamp, ringorm
  • Nedsat afgiftning og derved ophobning af affaldsstoffer
  • Eksem, psoriasis
  • Allergier, intolerancer
  • Menstruationsforstyrrelser, PMS
  • Nedsat immunforsvar
  • Hovedpine, irritabilitet og depressionstendens
  • Følelse af at være tappet for energi og/eller massiv træthed
  • Lyst til kulhydrater, hvidt brød, gærprodukter og sukker

Bogen Fri for Candida og Dysbioser af Karina Villumsen giver en god indsigt i, hvordan du kan bringe kroppen i balance, på et sprog, som er let at forstå med mange gode forklaringer og lækre opskrifter.

Her kommer et par udvalgte opskrifter og tips fra bogen

Hold candida eller dysbiosen i sund balance med din krop.

Vær opmærksom på, at kroppen har brug for:

  • Hvile (8-9 timers søvn)
  • Masser af vand (1 ½ – 2 liter om dagen)
  • Rene produkter/fødevarer
  • Fibre til at rense affaldsstoffer ud med (fx loppefrøskaller)
  • Nye forsyninger af probiotika/mælkesyrebakterier
  • Vitaminer og mineraler
  • Hjælp i det hele taget

“Klapsammen”- brød

Til madpakken, picnickurven eller morgenmaden

En pladefuld – 12-16 stk.

Ingredienser
2 dl solsikkekerner
2 dl glutenfri havregryn
2 dl glutenfri havremel
1 dl chiafrø (eller 2 dl hørfrø)
½ dl græskarkerner
2 spsk. fintmalede loppefrøskaller (20 g)
2 tsk. bagepulver
1 spsk. carobpulver (for farvens skyld)
1 tsk. himalayasalt med top

500 ml lunkent vand
½ dl olivenolie

Sådan gør du

Bland alle tørre ingredienser sammen i en skål.

Hæld de våde ingredienser i skålen. Rør det hele sammen med en ske. Lad dejen stå i 5-10 minutter, til den er fast.

Hæld dejen på en bageplade med bagepapir. Gør hænderne våde, og form dejen til en firkant på ca. 1 ½ cm i højden. Lav linjer i dejen med en kniv, så stykkerne kan brækkes fra hinanden efter bagning.

Bag brødet i 40-45 minutter ved 200 grader i almindelig ovn.

Lad brødene køle lidt af, inden de spises.

Disse stykker holder sig fint ude på køkkenbordet et par dage i en pose og bliver ikke tørre. Dog er en tur på brødristeren altid godt.

Fyld brødet med æggesalat eller pålæg inden en picnic.

Æggesalt

Hjemmelavet eller ægte mayonnaise blandet med karry, kogte hakkede æg, hakkede skalotteløg, salt og peber efter smag.

TIP: Til frokost er det en god idé at spise resterne af maden fra i går. Det reducerer madspild, og samtidig vil du få et måltid, som stabiliserer dit blodsukker. Har du ikke mulighed for dette, så lav dit eget brød med masser af kerner i. Smør gerne kokosolie eller hjemmelavet ”smør” på brødet.

TIP: Det allerbedste er at undgå sukker og søde sager så vidt muligt. Det kan være svært, hvis du er vant til at få lidt sødt efter aftensmaden eller til mellemmåltider. Her er forskellige forslag til at få noget sprødt, noget let og noget lækkert, som ikke ødelægger din kur. Husk at nyde det!

  • Små stykker engelsk lakrids – de kan også fås med pebermynte.
  • Kokoschips – enten rå eller ristede (kokossmil er tykkere kokoschips, der smager virkelig godt), ellers er der tynde kokoschips fra Biogan eller Urtekram. Både rå og ristede. Kokoschips kan også bruges til morgenmad, oven på smoothies, i mysli eller på grød.
  • Kokossmør – creamed coconut – smager sødt og lækkert og kan smeltes til “hvid chokolade”.
  • Hjemmelavede kugler eller ”chokolade”.
  • Nøddemix, fx gojibær/morbær, kakaonibs og cashewnødder blandet i en skål eller pose.
  • Hav altid et eller andet med, når sukkertrangen melder sig. Så undgår du for det meste at falde i. Prøv også at overveje, om du spiser, fordi du er sulten, eller om du spiser, fordi du er ked af det, stresset, irritabel, lækkersulten eller andet. Er der noget, du kan gøre psykisk for at hjælpe dig selv i sukkertrangen?
  • Lakridste, aniste, fennikelte.

 

Lakrids”chokolade”

Ingredienser

3 dl cashewnødder

3 store spsk. blød kokosolie

1 tsk. lakridspulver

1 tsk. lakridsrodspulver

2 spsk. carob

1 knsp. salt

½ tsk. fennikelpulver

½ tsk. anispulver


Tvists

2 tsk. hindbærpulver i stedet for lakridspulver og lakridsrodspulver

2 tsk. kakaopulver i stedet for lakridspulver og lakridsrodspulver

2 tsk. lucumapulver i stedet for lakridspulver og lakridsrodspulver


Sådan gør du

Blend alle ingredienser sammen i en minifoodprocessor.

Hæld den flydende masse i chokoladeforme. Frys formene.

Når ”chokoladerne” er frosset, tages et par stykker ud og spises med det samme.

”Chokoladerne” smelter i hånden!

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