• Stir the yeast and honey in the water.
• Add rye flour and yogurt.
• Leave it in a bowl and cover with a cloth for 24 hours.  
• Next day stir in another 200g of rye flour together with enough water to make a thin dough.
• Leave it for another 24 hours. The dough will start to smell sour and make bobbles. If not, you will have to try again.

• If you cannot find cut rye kernels, then soak the whole rye kernels in 200 ml water for 2-3 hours or longer. 
• Put them in a blender in small portions and cut them in half. (If you do it this way then only add 500ml of water to the dough.  Stir together all ingredients. Stir thoroughly to avoid pockets with flour.

NOTE: If you would like to make this bread again, take away some of the dough and put in a bowl in the fridge.  Now and then add more flour and water to keep the dough growing.  It will expire after 1 month.  This is your new sour dough.

• Put the dough into two bread shapes covered with baking sheet. Make your hands wet with water and press the dough gently in the shapes to make a smooth surface.
• Let it rise for 12 hours covered with a wet cloth. Use small sticks (example sushi sticks) to make small holes in the bread all way though to avoid that the top of the bread will be lifted.
• Bake the bread for 75 minutes at 200˚.
• When the breads come out of the oven spread on top of each bread 1 tablespoon of butter.
• Wrap the two breads in a wet cloth and let them cool off. You can eat after 4 hours.

By Carina Nielsen "Nutritional Expert"

Ingredients
6g dried yeast
300ml hot water
300ml cold milk
2 teaspoons salt
300g wholegrain flour
300g rye flour
100g sunflower seeds
100g flax seed

Directions

• Mix hot water and cold milk and add yeast and salt.
• Add the flour and stir around. The dough will be very sticky.
• Put it in the refrigerator overnight and cover with cling film.
• Make the rolls with a spoon and put them in a fan oven for 15 minutes at 200˚C.

CARROT BREAD ROLLS (24 rolls)
By Carina Nielsen "Nutritional Expert"

Ingredients
60g butter
400ml milk
100ml yogurt
3 teaspoons salt
3 teaspoons sugar
2 grated carrots
30g raisins
150ml wheat bran
1 small handful sunflower seeds
800g wheat flour
 

• In a large bowl mix melted butter and milk.
• Stir in the yeast. Add the yogurt, salt, sugar, milk, carrots, raisins and wheat bran.
• Add the wheat flour gradually so the dough doesn´t get too dry.
• Turn out on a lightly floured surface and knead the dough.
• Place the dough in the bowl again and cover with a wet cloth for 1-2 hours.
• Put flour on your hands (the flour might be a little sticky) and divide the dough into 24 pieces and form into round balls and place on baking sheets.
• Let them rise for another 20 minutes.
• Preheat the oven to 200˚. Bake the rolls for 12-15 minutes.

CHINESE ORANGE BEEF
Serves 4

Take-out food is tempting, but wait until you have tried our version of Chinese Orange Beef.  We have cut out the frying but kept all the flavour.  Chinese five-spice powder is usually available in the spice section of the grocery store. It is a combination of fragrant spices, but if you cannot find it, try substituting ⅛ teaspoon of ground cinnamon, ground cloves, ground ginger, and anise seeds or one whole star anise. Serve alongside a heaping bowl of steamed broccoli, string beans or bok choy.

Nutrition per serving
Calories: 229, Total Fat: 10g, Sodium: 218mg, Sugars: 4g

Ingredients
1 pound flank steak, cut into 1/8-inch-thick slices across the grain
2 teaspoons fresh ginger, grated
½ teaspoon five-spice powder
3 teaspoons low-sodium soy sauce
1 orange
3 tablespoons orange juice
2 teaspoons cornstarch
1 teaspoon canola oil
3 scallions, thinly sliced

Directions

• Combine the Steak, ginger, five-spice powder, and 1 teaspoon soy sauce in a medium bowl. Marinate at room temperature while you prepare the other ingredients.
• Using the large holes of a grater, grate the zest of the orange into a small bowl. Peel the orange, then break it into segments and coarsely chop.
• In a small bowl, stir together the orange juice, cornstarch, and the remaining 2 teaspoons soy sauce.
• Heat the Oil in a non-stick 12-inch skillet over high heat. Add the steak and cook, undisturbed, for 1 minute. Continue cooking, stirring occasionally, until the meat just loses its pinkness.
• Add the scallions and reserved orange zest and cook, stirring, until fragrant for about 1 minute.
• Stir in the sauce mixture and cook, stirring occasionally, until the sauce bubbles and thickens for about 2 minutes.
• Garnish with the reserved orange segments and serve

GREEN CHILLI CHICKEN ENCHILADAS
Serves 4

Most of the ingredients you need to whip up a tray of these tasty enchiladas will probably be in your fridge or panty.  Just oven roast a pair of piquant peppers and the rest practically takes care of itself. And as is the case with most real Mexican, fat isn’t really an issue.

Nutrition per serving
Calories: 456

Ingredients
2 roasted poblano peppers, peeled
1 bunch of cilantro leaves, washed, stems discarded
1 lime, zested and juiced
2 cloves garlic
¾ cup chicken broth
1 teaspoon salt
¼ teaspoon freshly ground
Black pepper
12 corn tortillas
1 cup canned non-fat refried beans
3 cups of leftover roast chicken, shredded
¾ cup reduced-fat shredded cheese, such as Mexican-style Monterey Jack or cheddar cheese
2 scallions, thinly sliced

NOTE: Can’t find poblanos? Swap for 2 green or red roasted peppers. Like it a little spicier? Toss a jalapeno in the blender too.
 

• Preheat oven to 425 degrees.
• Lightly oil a 9-by-13-inch baking dish with cooking spray or one teaspoon olive oil. In a food processor or a blender, puree the roasted and peeled peppers, cilantro, garlic, lime zest and juice, chicken stock, salt, and pepper until smooth.
• Spread 1/3 cup of the sauce in the prepared baking dish. Top with an overlapping layer of 6 tortillas. Spread refried beans evenly over the tortillas. Top the beans with the shredded chicken mixture, and add 1/3 of the sauce, followed by the remaining 6 tortillas. Pour the remaining sauce over the tortillas. Cover with foil.
• Bake the enchiladas until they begin to bubble on the sides for about 20 minutes.
• Remove the foil and sprinkle cheese and scallions on top.
• Continue baking until heated through and cheese is melted for approximately 5 minutes more.
• Top with cilantro and serve with lime wedges

ROASTED CHICKPEAS WITH ROSEMARY
Serves 6

These are addictive, packed with protein and a surprising change from the usual fattening nuts. It is also a great base to puree with some garlic, olive oil, lime juice and tahini to make a homemade hummus

Play with the seasonings and lower the calories by swapping the rosemary and parmesan for a tablespoon of curry powder or chilli powder before baking

Nutrition per serving
Calories: 217, Total Fat: 7g, Sodium: 610mg, Sugars: 7g

Ingredients
2  x (15oz) cans chickpeas (sometimes labelled garbanzos)
2 tablespoons olive oil
½ teaspoon salt
⅛ teaspoon freshly ground black pepper or hot pepper flakes
1 tablespoon chopped fresh rosemary or 1 ½ teaspoons dried
2 tablespoons freshly grated Parmigiano Reggiano cheese
Fresh rosemary sprigs, for garnish

Directions

• Preheat the Oven to 400°F.  
• Line a Large rimmed baking sheet with aluminium foil.
• Rinse the Beans in a colander and drain. Gently rub the beans to loosen the skins. Discard the skins. (Don’t worry if you miss a few.) Pat the beans dry with a towel and place in a bowl.
• Add the oil, salt and pepper to the beans and toss to coat the beans evenly.
• Spread the beans in an even layer on the baking sheet, place in a preheated oven, and bake for 30 minutes until crunchy, stirring and shaking the pan midway through baking.
• Sprinkle the herbs evenly over the beans, and continue to cook for 8 to 10 minutes, until the beans are crunchy. Some will be slightly soft in the centre.
• Remove the pan from the oven and transfer the beans to a serving bowl. Sprinkle the cheese over the beans and stir.

• In a large, heavy-bottomed saucepan, heat the oil over medium heat.
• Add the turkey, ½ teaspoon salt, and ¼ teaspoon pepper and cook, stirring for 3 minutes.
• Add the chilli powder, cumin, oregano, and cinnamon, and cook, stirring for a further 3 minutes or until the water evaporates and the turkey sizzles.
• Add the onion, garlic, and ½ teaspoon salt. Cover and cook until the onion is wilted, 5 to 7 minutes. If the onion or the spices begin to stick to the pan, add 2 tablespoons water and scrape with a wooden spoon to release.
• Add the carrots, tomatoes, chipotle pepper and water. Bring to a simmer and reduce the heat to low and cook, partially covered, for 25 minutes.
• Stir in the beans and ½ cup cilantro and cook for 15 minutes.
• Spray a whole wheat tortilla with cooking spray and season with salt and pepper (or cayenne and ground cumin). Slice thinly and bake in a preheated 400 degree oven for 5-10 minutes until crispy.
• To serve, ladle into soup bowls and grate a tiny amount of chocolate over each. Top with scallions, the remaining cilantro, a spoonful of yogurt, and some grated cheese! Garnish with tortilla chips.

Ingredients
1 ¼  cups water
2 tablespoons margarine or butter
1 teaspoon salt
3 cups finely milled oatmeal
½ cup rolled oats
2 tablespoons honey
1 ½ teaspoons active dry yeast

Directions

• Mix all the dry ingredients in a large bowl.
• Combine yeast, honey, butter, and warm water in a separate bowl. Mix until dissolved and left to sit a couple minutes until creamy.
• Add the yeast mixture to dry ingredients.
• After kneading the dough for a while, 10-15 minutes or so, leave it to rise until it was just over double the size. Punch it down.
• Put dough into bread pan and leave to rise again.
• Bake in the oven for 35 minutes at 350 degrees.

THREE BEAN SALAD

Ingredients
6oz mixed salad greens
1 red onion
¾ cup sliced radishes
10 cherry tomatoes halved
1 cooked beetroot diced
10oz canned cannellini beans, drained and rinsed
7oz canned red kidney beans, drained and rinsed
10oz canned navy beans, drained and rinsed
⅓ cup dried cranberries
½ cup roasted cashews
1 cup crumbled feta cheese

Dressing
4 tablespoons extra virgin olive oil
1 teaspoon Dijon mustard
2 tablespoons lemon juice
1 tablespoon chopped fresh cilantro

• Place the salad greens in a bowl and arrange the red onion on top.
• Mix all other ingredients (except for nuts and cheese) with the dressing and toss.
• Spoon on top of the salad greens.
• Sprinkle with the nuts and cheese and serve.

LAMB CASSEROLE WITH YOGURT

Ingredients                   
1 Medium Size   Onion                   
6 Piece               Lamb Shoulder With Bone                   
2 Teaspoon        Salt                   
1 1/2 Cup           Yogurt                   
5 Tablespoon     Flour                   
2 Piece               Egg Whites

Directions                   
Place meat in a well covered saucepan. Add finely chopped onion. Cover and braise over low heat for 45 minutes. Season with salt. Simmer covered; until all liquid is evaporated. Place in a casserole. Combine egg whites, yoghurt and flour beating well. Pour over meat and spread evenly. Bake in a moderate oven for 20 minutes or until light golden. Serve hot.

MEATBALLS WITH LEMON SAUCE

Ingredients:
250 Gr Ground Meat
1/5 Glass Rice
1 Tablespoon Margarine
1 Bunch Parsley
2 1/2 Glasses Water
1/2 Tablespoon Black Peper
2 Tablespoons Salt
1 Large Onion
Sauce:
2 Egg Yolks Or 1 Egg
1/3 Glass Of Water
1 Lemon (The Juice)

Directions
Grate the onion. Boil rice in 3 glasses of water and drain. Chop the parsley. Add onion, rice, black pepper and 1 teaspoon salt to the ground meat and knead for 3 minutes. Moisten hands and form walnut sized balls of the meat, put them in a pan containing chopped parsley leaves and shake gently to coat meatballs with parsley. Add 2 1/2 glasses of water, margarine and 1 teaspoon of salt to the pan and cover. Cook over moderate heat for 30 minutes. When meatballs are cooked, put egg yolks or the egg, lemon juice and water for the sauce into a bowl and beat gently. Add the sauce to the pan, stir a couple of times to blend and serve.

STUFFED GREEN PEPPERS WITH GROUND MEAT

Ingredients
500 gr. Green Peppers (suitable for stuffing)
2 Tablespoons Margarine
1 or 1/2 Glass Water
Filling
400 gr. Ground Meat (fa freet)
2 Tablespoons Margarine
2 Medium Onions
1/3 Glass Rice
2 Large Tomatoes
3/4 Glass Water
1 Bunch Chopped Dill
3 Teaspoons Salt
1/2 Teaspoon Black Pepper

Directions
Cut off the stalks and tops of approximately 12 peppers to form a lid and remove all seeds. Clean and wash  insides of the peppers and leave aside. Put margarine and thinly sliced onions in a pan and saute until the color of the onion changes. Add 3/4 glass water and previously washed rice, and cover. Cook over moderate heat for about 10 minutes. Remove the pan from heat, add the ground meat, chopped dill, black pepper, 1 teaspoon salt and knead for about 5 minutes. Peel  tomatoes, cut them into small pieces, add to the mixture and mix all ingredients . Stuff the peppers with this mixture, replace the lids of peppers and place in a pan. Add 2 tablespoons margarine, 2 teaspoons of salt and 1 or 1 1/2 glasses water, close the lid of the pan and cook for about 40-60 minutes on moderate heat, put into a serving dish and serve.