PLANT BASED BOWL

Summer inspired kitchen sink lunch bowl made from what I had left in the fridge⁠

Ruccola, Spinach, radish, red bell pepper, shredded beets, basil, tortilla, apple, olive oil, and lemon⁠. Use organic if you have...⁠

NORSK:

Sommerinspirert lunchskål laget av det jeg hadde tilgjengelig i kjøleskapet

Ruccola og spinatblanding, to ulike typer norske reddiker, potetlefse stekt i jernpanne, eplebåter, raspede rødbeter, basilikum, rød spisspaprika, dynket i olivenolje med cili og sitron! Bruk økologisk og lokale produkter om mulig ⁠

Yummy Vegan Curry Stew

STEW FOR 3-4 PERSONS

All you need to know to make this yummy, vegan curry stew. It takes about 45 lovely minutes to make and it is so filling and worth it. Boil the rice when you want. The one I made took about 20 minutes. Good luck & enjoy this flavorful curry stew :)

What you need

• 1 Yellow Onion

• 2 Cloves of garlic (preferably organic

• 2 Medium-sized sweet potatoes

• 1 Box organic chickpeas

• 1 Medium-sized Broccoli

• Handful Spinach

• 5 dl Organic Coconut Milk

• 4-5 (25 g) tsp Red Curry paste (or your favorite curry spice blend)

• 1 Lime

• 1/2 Lemon

• 3-4 tsp Soy Sauce (to your liking) Can also use Brags Liquid Aminos (vegan, gluten-free) or Coconut amino acids for a less salty, sweeter taste

• Extra spicy: Chimayo Chili or other chili pepper (I like the stew spicy)

• 2 Carrots

• 3 dl Jasmine Rice

• 1 Cast iron skillet (can us normal also but cast iron promotes more depth in flavor)

• 1 Pot (preferably cast iron)

  What you do

• Chop broccoli in nice, small florets. Set them aside.

• Finely chop garlic & onion and set aside.

• Heat up the skillet with a good amount (2-3 tbs) of vegan coconut butter or oil (rape oil, avocado or other high temp oil is also okay)

• Add garlic & onion to skillet. Let it get a golden color. Then turn down the heat so the garlic does not burn.

• Take the cast iron pot and add the coconut milk and use medium heat to get it up to a boil. I used the water in the can, but if you prefer to only use the cream and adding fresh water, that is off course okay :) Just make the equivalent amount of water. Add 2 tsp curry paste to the coconut pot and let it simmer

• Drain any water off the chickpeas and add them to the skillet. Turn up the heat to medium. Add 2 tsp curry paste and stir in with the peas so everything is covered in the flavors from the spice. Let it sizzle on medium heat for a few minutes.

• Add the broccoli to the pot with the coconut cream. Turn up the heat to medium.

• Add the small squared cut sweet potatoes to the skillet - ad in add the rest of the curry paste (1 tsp) and make sure you get the paste on all the potatoes for maximum flavor. Let it cook on medium heat for 10-15 minutes (or however long it takes for the potatoes to cook through)

• Turn off the iron skillet and carefully move everything into the pot with a ladle (you don’t want a mash so make sure you don’t squeeze the potatoes and chickpeas)

• Let it simmer on low heat and thicken for 7-10 minutes, half-covered with a lid. Make sure the heat is on low so nothing burns at the bottom

• Slice the carrots and add them to the end of the cooking time. You want them to have a bite and a crunch at the end.

• Add the spinach at the very end

• Add half a squeezed lime and the soy sauce to the pot. Let it sit for 1-2 minutes

• Serve hot with rice and fresh herbs like cilantro, squeeze of lemon and lime.

AVOCADO SMOOTHIE

THIS SMOOTHIE IS PACKED WITH NUTRIENTS

THIS RECIPIE MAKES ABOUT 2 SERVINGS

MAKING THIS SMOOTHIE AND ENJOYING IT AFTER SOME MEDITATION AND YOGA IS MY FAVORITE WAY TO START THE MORNING

1 BIG AVOCADO

HALF LEMON OR 2 TBS LEMON JUICE

2 HANDFULS OF ORGANIC SPINACH

1 CUP SUGARFREE COCONUT MILK OR NUTMILK OF CHOICE

1 SCOOP OF VITAL REDS (CONCENTRACTED BLEND OF HEALTHY PHOLOPHENOLS & ANTIOXIDANTS FROM DR GUNDRY)

1 SCOOP OF PRIMAL PLANTS (BLEND OF SUPERPOWER GREENS FROM DR GUNDRY )

1 SCOOP OF PREBIO THRIVE (PREBIOTICS FROM DR GUNDRY)

OPTIONAL:

CINNAMON TO TASTE

FRESH GINGER ROOT (AS YOU PREFER)

1 TBS TURMERIC (IF USING A BLEND MAKE SURE IT HAS BLACK PEPPER OR ADD A PINCH OF BLACK PEPPER YOURSELF)

DECORATE WITH ORNAGIC CACAO NIBS FROM NAVITAS ORGANICS

WHY POLYPHENOLS?

Mulberries, Aronia cherries, and Blackberries contain powerful micronutrients called polyphenols. Polyphenols, in fact, are what give berries and other plants their dark color. In the Vital Reds blend from Dr Gundry, that I mentioned and linked to above, there are plenty of these super-fruits that contains polyphenols,. They natural energy boosters, have antioxidant properties, and play a huge role in keeping your body healthy

Sourced from https://gundrymd.com

MORE ENERGY WITH PLANTS

When I travel I bring supplements so I can stay healthy and energized on the road and engage in all the outdoor activities that I love so much

It can be difficult to get enough greens and plants into your meals. When I travel I bring supplements so I can stay healthy and energized on the road and engage in all the outdoor activities that I love so much. Dr Gundry´s Primal Plants contains only 100% natural and safe ingredients and is completely free of soy, lectins, lactose, artificial sweeteners and sugar. Each batch of Gundry MD Primal Plants is tested for purity and potency in the USA, at a CGMP-Certified facility.

Sourced from https://gundrymd.com

WHAT ARE PREBIOTICS

Having a healthy gut involves having a probiotic-friendly environment in your gut. Probiotics are sort of the food that your probiotics eat. So you need both for a balanced microbiome. PrebioThrive from Dr Gundry is a supplement that will help you achieve:

• More efficient digestion

• Reduced stomach and bowel discomfort

• A more balanced gut microbiome

• Boosted feelings of energy and vitality

Sourced from https://gundrymd.com

AVOCADO PESTO WITH LENTIL PASTA

Ingredients:

- 1 avocado - 1 garlic clove - The juice from half a lemon - Salt and pepper - 1-2 tablespoons of good olive oil - (1 handful of spinach) - (1 bun basil) - (1 bag of pine nuts or a handful of cashew nuts) - (Possibly broccoli or green peas) - (possibly cherry tomatoes, sun dried tomatoes and parmesan) - Taste with lemon juice, salt and pepper.

This is what you do

Drive all the ingredients to a steady mass with spellmixer or food processor.

What's so nice with this pesto is that the variations are endless. The basic recipe is avocado, garlic, lemon and salt and pepper. Then you can vary with, for example, adding steamed broccoli or green peas. You can use other fresh herbs if you do not have basil and if you do not have pine nuts, you can add cashew nuts for example. Serve the pesto pasta with fresh cherry tomatoes, sun dried tomatoes and vegan, homemade parmesan (0.5 dl nutrient ginger mixed in food processor with 1 clove of garlic, a handful of cashew nuts, salt, pepper and some lemon juice), but it is also good to panfry a little mushrooms to get a little more crunch.

BEET BURGERS THAT WILL MAKE YOU DANCE

#VEGGISVEKO DAY 5

BEET BURGERS (VEGETARIAN & KETO FRIENDLY)

What You Need

2 Yellow Onions

2 Big Beets

1/2 Cup to 1 Cup Nut flour (almond, pecan, walnut paleo blend)

2 Tbs Tapioca Flour (to help bind)

2 Pasteurized Eggs

Pinch of Cumin

1 Glove Garlic

1 tbs Rosemary Extract

1 tsp Lemon Juice

Salt & Pepper To Taste

Coconut Oil (refined) or Avocado Oil

Goat Cheese (optional)

Fresh Rosemary

What You Do

Caramelize onions in Iron Skillet in Avocado Oil or other high temp oil.

Shred the beets into a bowl and squeeze out the water

Add the flour and eggs

Add the spices and lemon

Grade in preferred amount of Goat Cheese (Optional)

Kneed it together like a dough and put in fridge to cool for about 15 min

Take the dough out of fridge and heat up the iron skillet

Shape into burger patties. Use your hands to squeeze it so it sticks well.

Cook in high temp oil on medium to to high heat on both sides until golden (about 3-5 min on each side) Be gentle as they are fragile before they get cooked. You can keep shaping the burgers in the pan with a spatula

Serve with avocado, lettuce, kale, sweet potato fries, regular potato wedges with fresh rosemary or other preferred sides. Avocado pesto is also a nice touch. I will post a recipe on that and link it

I promise, these beets will make you wanna dance

We already know how to reduce emissions from the livestock industry, reducing the consumption of meat is one of the simplest and most effective ways to achieve this. What we lack is the will to implement and carry through the solutions. Therefore, POW Norway urge you to have a meet free week this February! We'll be posting inspirational recipes and facts regularly - to show you just how easy, and important, this is.

To follow the challenge visit my instagram story @kjerstibuaas & give @protectourwintersnorway some love in their quest to help make this planet a cleaner more sustainable place to thrive. and make sure to tune in at the following links:

https://www.facebook.com/events/847922492045050/?event_time_id=847922528711713

OR

http://www.protectourwinters.no/2018/11/26/veggisveko-2018-1/?fbclid=IwAR2jzqf1xk8tseKB2WbfBTCHL9rCKmF4PSl1n7BxBEBNE-gRIbN8hSl8-Pc

HEAVENLY SPINACH SOUP

#VEGGISVEKO DAY 4

Ingredients

• 450g fresh frozen chopped spinach

• 1 yellow onion

• 1 clove of garlic

• 2 tablespoons avocado oil butter

• 1/2 can organic coconut milk (full fat)

• 1 cup water

• 1 cube vegetable broth

• 2 ts nutmeg

• 2 ts black pepper

• A little olive oil

• Fresh chilli gives it a kick

• Bonus points for decorating with parsley

This is what you do

This soup is soooo easy to make and really yummy!!!

Peel and chop onion and garlic. Cook in iron skillet in avocado oil. Take a bigger pan and add coconut milk, water, broth and nutmeg. Boil on low to medium heat. Turn down the heat and add the spinach. Let is soak into the broth. Season with pepper and olive oil and cayenne pepper if you like. Decorate with parsley and serve.

Serves 3-4

To follow the challenge visit my instagram story @kjerstibuaas & give @protectourwintersnorway some love in their quest to help make this planet a cleaner more sustainable place to thrive. and make sure to tune in at the following links:

https://www.facebook.com/events/847922492045050/?event_time_id=847922528711713

OR

http://www.protectourwinters.no/2018/11/26/veggisveko-2018-1/?fbclid=IwAR2jzqf1xk8tseKB2WbfBTCHL9rCKmF4PSl1n7BxBEBNE-gRIbN8hSl8-Pc

We already know how to reduce emissions from the livestock industry, reducing the consumption of meat is one of the simplest and most effective ways to achieve this. What we lack is the will to implement and carry through the solutions. Therefore, POW Norway urge you to have a meet free week this February! We'll be posting inspirational recipes and facts regularly - to show you just how easy, and important, this is.

Sweet Potato Gnocci

#VEGGISVEKO DAY 3

Ingredients

• 500 g = 2,5 cups sweet potato

• 150 g = 1/2 cup ricotta (you can also skip the cheese or use goat cheese)

• 1 cup shredded parmesan cheese

• About 2 cups of flour

• Salt to taste

• Butter or use olive oil (if cooking on low heat), coconut oil or avocado oil for high temperatures

• Cayenne to spice it up if you like spice :)

This is what you do

I added sage to an iron skillet and ate it like this :)

Boil the sweet potatoes until they are completely soft and cool. Then mashed together with ricotta, parmesan and salt. I skipped the cheese and it is completely fine. The add flour little by little, until you get a dough. I actually altered with sorghum and organic corn flower to try to make it glutenfree. I had to add two eggs to get it to stick so if you are not using wheat and eat eggs that is a good option for gluten free. You can even use green banana flour and tapioca flour if you like. Its all about getting a good consistency on the dough. It may be a little sticky in shape, but as long as you have flour on the workbench and hands, it should be fine. Divide the dough into six pieces and roll each piece into a long strip. Cut each strip into gnocchi-sized pieces and roll a fork over each piece to get the classic gnocchi look. Boil a saucepan with water and a little salt. Add the gnocchi and cook until they float up, then they are ready. Heat a frying pan and add butter or I use refined coconut oil. Add the gnocchi and fry until they have a golden color. Serve right away. I added sage to an iron skillet and ate it straight off the pan but you can use the gnocchi in a salads or with a pasta sauce like pesto. It can be enjoyed in many ways :)

TIPS: You may want to make the pasta in advance. Complete all the steps, even the cooking, and gnocchien store in the refrigerator and fry it just before serving. if you have leftover dough the gluten free version made great pancakes :)

Chana Masala

#VEGGISVEKO DAY 2

Chana Masala 1-2 servings

Ingredients

• 3 tablespoons oil (coconut oil or olive oil)

• ½ yellow onions 3 cloves of garlic, finely chopped

• 1 whole chili without seeds, finely chopped (add more or less according to how spicy you want. It becomes medium spicy with a whole chili)

• 1 handful of finely chopped fresh coriander

• 1 topped ts cumin 1 topped

• tsp malt turmeric

• 1 topped tsp malted coriander

• 1x finely chopped ginger or 1 tablespoon of ground ginger

• ½ teaspoon of salt

• 1 box of canned tomatoes

• 1 box of canned chickpeas

• 1ts garam masala (optional, both in paste and spice mix), possibly ½ teaspoon cardamom, 1/8 teaspoon ground mashed potatoes, a little pepper, ¼ teaspoon of malt carnations.

• 1 tablespoon lemon juice.

RESULT: I made mine with a lot of veggies and ditched the chickpeas and it tasted so good!!!

This is what you do

Oils, onions, garlic, fresh coriander, chili are cooked in a pan of high heat together with cumin, salt, turmeric, ground coriander and ginger for a few minutes. Add more oil if it is too dry on the pan. Then add canned tomatoes and canned chickpeas with either garam masala or spice mix. It's not a crisis if you do not have all of these spices. Add some water if necessary, the masala should have a slightly thick, juicy consistency. Let simmer for 15-20 minutes. Stir occasionally. Season with salt, sugar, chili etc. Remove the heat and stir in 1ss lemon juice. Can be eaten as it is, then it is enough for one person or server with rice or quinoa, for example, it's enough for two.

What is The easiest way to reduce our Greenhouse Gas Emissions?

If everyone in Norway eats one vegetarian meal a week, it has the same effect as removing 170 000 cars from the roads for a whole year (1). If everyone in the world turned vegetarian, it would reduce the Greenhouse Gas Emissions related to food production by 60 %. Moreover, if everyone turned vegan, it would further reduce the emissions by 10 % (2). Since food-related emissions account for about 15% of total global emissions (1), this will, in other words, have a very big effect. It may not be realistic to expect everyone to turn vegan or even vegetarian overnight, but if we all eat a little bit less meat, it will help! It might even ensure our children and grandchildren can experience the same wonderful and snowy winters we've been so lucky to live through.

We already know how to reduce emissions from the livestock industry, reducing the consumption of meat is one of the simplest and most effective ways to achieve this. What we lack is the will to implement and carry through the solutions. Therefore, POW Norway and I urge you to have a meet free week this February! I will be posting inspirational recipes and facts regularly - to show you just how easy, and important, this is.

Kilder/sources: 

1. http://www.framtiden.no/201409246561/aktuelt/mat/kjottfri-dag-=-200.000-farre-biler.html

2. http://www.oxfordmartin.ox.ac.uk/news/201603_Plant_based_diets 

Take the challenge, JOIN THE VEGETARIAN WEEK!

Protect Our Winters Norway challenged me to have a meat free- week this February! Off course I said yes, and now we invite YOU to join POW´s vegetarian week with us. To make it easy and fun, we've made recipes for the whole week, and they're all cheap, timesaving, simple, delicious, healthy and most of all - good for the environment!

Take the challenge, JOIN THE VEGETARIAN WEEK ——->>>>> https://www.facebook.com/events/847922492045050/?event_time_id=847922528711713

The easiest way to reduce our Greenhouse Gas Emissions is to eat less meat. If everyone in Norway eats one vegetarian meal a week, it has the same effect as removing 170 000 cars from the roads for a whole year (1). If everyone in the world turned vegetarian, it would reduce the Greenhouse Gas Emissions related to food production by 60 %. Moreover, if everyone turned vegan, it would further reduce the emissions by 10 % (2). Since food-related emissions account for about 15% of total global emissions (1), this will, in other words, have a very big effect. It may not be realistic to expect everyone to turn vegan or even vegetarian overnight, but if we all eat a little bit less meat, it will help! It might even ensure our children and grandchildren can experience the same wonderful and snowy winters we've been so lucky to live through

Take the challenge, JOIN THE VEGETARIAN WEEK!

Kilder/sources: 

1. http://www.framtiden.no/201409246561/aktuelt/mat/kjottfri-dag-=-200.000-farre-biler.html

2. http://www.oxfordmartin.ox.ac.uk/news/201603_Plant_based_diets 

Get out of your mind - The Reason Why Modern Society is stressed

We all know that feeling of rushing through our day, disconnected, unfocused, feeling behind on our to do list and stressed out of our minds. In fact, I believe that last saying “stressed out of our minds”is not used properly to describe this situation. When we are stressed we are actually very much into our minds, in fact so much that we believe we are our minds and our identity is the content of our minds. This identification and the absence from the present moment are two things that tend to cause lots of stress in the body.

The key to elimination of this stress, is to bring awareness and attention to the #PRSNT moment. In this moment it is nothing to fear, nothing to be stressed about, because stress and fear belongs to the ego and the ego simply can’t live here. The ego feeds on thoughts and identification, labeling, drama, future and past. In the present, time doesn’t even exist, because this is the only moment that is. It doesn’t need time. Time is future and past. The ego likes time and tries to tell you you are sooo busy and have no time.

So, next “time” you are running around, stressed and crazy, stop yourself & take a second to tune in with your breath. The breath lives in the moment so you can always trust that it will help calm you. It’s like an inner GPS for peacefulness.

EASY TIPS YOU CAN DO TO BRING YOURSELF INTO THE PRSNT MOMENT

• If you extend your exhales and make them about twice as long as your inhales you will notice the instant benefits that happens due to a neurological switch of your nervous system.

• Extended exhale triggers the relaxation part of the nervous system and is a great way to channel peacefulness.

• You can’t be present and stressed at the same time.

• You will not feel chaos when you are peaceful.

• Embrace this moment & reconnect with who you truly are. Then, as you keep going with your day and feel stress arise, return to the Prsnt moment with your breath as a guide