The ForkOut

The ForkOut is your new source of recipes to complement your workouts and active lifestyle - This Blog is part of BrandBase in cooperation with Lund University School of Economics and Management

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Try Spinacheese

This one ought to be Popeye’s favourite: flavourful, creamy and satisfying. And it ready in under 10 minutes.

Ingredients:

A cup of spinach

3 tbsp cream cheese

2 tbsp sour cream

Small clove of garlic, finely chopped

1 tsp olive oil

Grated parmesan

Salt and pepper

Method:

1.       Put a pan on medium-high heat, add oil and garlic; sauté for a minute (don’t let garlic burn)

2.       Put spinach in the pan, season with salt and pepper, stir for about 2 minutes

3.       Add cream cheese and mix until melted

4.       Add sour cream and mix until combined

5.       Turn the heat down to low and continue to stir for another minute

Sprinkle with parmesan and it’s ready to serve. You will probably want to save this recipe, but as the Sailor Man says, “Don't thinks I blames ya, cause I don't.” 

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The Sweet in Sweet Potato

Sweet potatoes are packed with vitamins, particularly A and C. They can be easily cooked to accompany a variety of dishes and palates. Their unique taste makes them an ideal snack between meals too. Here’s one to enjoy when you’re unwinding in the evening or on lazy weekends.

Ingredients:

Two large sweet potatoes

¼ cup oregano

1 tbsp olive oil

Method:

1.       Preheat oven to 250°C

2.       Peel the potatoes, and cut them in half lengthwise

3.       Place the halves on their flat side and cut them in strips, horizontally first and then vertically

4.       Spread the cubes on a tray, with parchment paper

5.       Pop in oven for 45 minutes or until soft and golden

6.       Serve in a bowl, sprinkle the oregano while hot and drizzle lightly with olive oil

You’re ready to snuggle up in your couch and turn on your favourite show.

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Mediterranean Pleasures

A tangy recipe from the Mediterranean side of the The ForkOut, guaranteed to melt your #Low-Carb heart.

Ingredients:

250 grams pitted olives (mix black and green for a fuller flavour)

¼ olive oil

½ tsp rosemary

¼ tsp fennel seeds

¼ crushed red pepper

Method:

1.       Put olives in a skillet, pour over olive oil and fennel seeds

2.       Heat over medium temperature, sauté for 2 minutes

3.       Toss in rosemary and pepper and cook for another minute, until olives start to brown

We like them straight out of the pan but they’re great at room temperature, too. This recipe combines splendidly with our Flax Bread.

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Low-Carb Chocolate Mousse

A cup of #Low-Carb pleasure, prepared in no time.

Ingredients:

200ml creamy coconut milk

1 egg yolk

50g dark chocolate (cut into small squares)

1 tsp vanilla extract

Method:

1.       Heat the coconut milk together with the yolk on medium-low, whisk continuously

2.       Let the mixture simmer for 10 minutes, while stirring

3.       Put the chocolate in a bowl, add vanilla and pour milk mixture over

4.       Let sit for a few minutes, allowing the chocolate to melt

5.       Whisk the batter until it combines

6.       Pour into serving cups and refrigerate for a couple of hours

You will probably keep checking the time until the two hours are up, but you’ll see it’s more than worth the wait :)

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Better than mashed potatoes

Hardly credible, but it’s true – once you try this cauli-mash recipe, the classic potato-mash will be relegated to second place.

Ingredients:

A medium-sized head of cauliflower

2 tbsp cream

1 tbsp butter

½ tsp chopped chives

50g sharp cheese (eg. asiago, Dubliner, dark canyon

A pinch of salt

Pepper

Method:

1.       Trim the cauliflower and cut into small chunks

2.       Steam for 10-15 minutes, alternatively place in microwave bowl with a cup of water and microwave on high for 5-7 minutes.

3.       Drain (if microwaved) and put in food processor, add cream and butter and pulse a few times on medium

4.       Add cheese and pulse again until mashed into a smooth consistency

5.       Sprinkle chives, season with salt and pepper

For extra flavour and texture, drizzle a little olive oil. Serve immediately.

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Tempting Cheese Muffins

Something special for those following a keto diet. It’s more a reward than a recipe :) Good at any time.

Ingredients for 6 muffins:

1 cup almond flour

½ tsp baking soda

¼ tsp salt

¼ thyme

1 egg

½ cup sour cream

1 tsp melted butter

½ cup shredded soft mild cheese (eg. muenster, mozzarella, queso blanco)

½ cup semi-hard cheese (eg. Cheddar, provolone, gouda, colby jack)

Method:

1.       Preheat oven to 200°C

2.       Whisk flour, baking soda, salt and thyme together

3.       Lightly beat egg and add sour cream and butter

4.       Mix the dry and wet mixtures together

5.       Add cheese and combine well

6.       Pour into muffin cups (3/4 full)

7.       Bake at 200°C for 5 minutes

8.       Turn oven heat down to 175°C and bake for another 20 minutes until golden.

It’ll be hard to resist, but we advise you to allow them to cool down before you indulge.

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Crunchy Kale Bites

Another easy and tasty way to enjoy our favourite leafy green – kale. Perfect as finger food, or as a side dish, here’s how to make Crunchy Kale Bites.

Ingredients:

Kale

Olive oil

Salt

Method:

1.       Preheat the oven to 180°C

2.       Cut the leaves off the stalk

3.       Place them in an oven tray, lined with parchment paper

4.       Drizzle olive oil generously

5.       Season with salt

6.       Bake for 12-15 minutes

Serve while they’re still hot.

PS: You might want to start making some more before the bowl is empty!

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Fresh Bread Minus the Carbs

Also known as linseed, flax is a great source of protein and omega-3 fatty acids. What’s more, 95% of its carbohydrates is dietary fibres, meaning that it does not impact blood sugar. Here’s how you can easily make your #Low-Carb bread.

Ingredients:

2 cups flax seeds

1 tbsp baking powder

5 eggs (beaten)

1/2 cup water

1/3 cup oil

A pinch of salt

1 tpsb sugar substitute

Method:

1.       Preheat oven to 180°C

2.       Mix dry ingredients in a bowl (a whisk works perfectly)

3.       Add wet ingredients to mixture and combine well

4.       Allow batter to set for about 2 minutes (do not leave much longer)

5.       Spread batter in to 10x15 inch pan (lined with parchment paper)

6.       Bake for 25 minutes, until it becomes a rich brown, but do not let it stiffen up

Allow to cool, cut into slices and store. Voilà - your fresh #Low-Carb bread.

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Low-carb Love on Valentine’s 

Who needs chocolate-dipped strawberries when you can delight your valentine with a no-sugar, low-carb, protein-rich treat?

Ingredients:

¾ cup natural peanut butter

1 tbsp oat flour (coconut flour works too)

½ cup protein powder (your valentine’s favourite flavour)

1 tbsp unsweetened almond milk

Method:

Mix the ingredients in a bowl until they combine into a soft dough. Roll out evenly onto baking paper and cut into heart-shaped cookies. Transfer into airtight container and store in fridge for 30-45 mins before surprising your love. Get ready for some #healthyromance <3

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Heart-Shaped Egg

Start the day with romance on Valentine’s with heart-shaped eggs for breakfast. You only need to get up 10 minutes before your luv for this cute surprise. #healthyromance

What you need:

A fresh hard-boiled egg

A piece of pasteboard approx. 7x20cm (one side of a milk carton will do perfectly)

Rubber bands

A skewer, chopstick or anything similar in shape and weight.

Method:

Prepare the materials while the egg is in the pot, you need to make this before the egg starts cooling over.

Fold the pasteboard in half lengthwise to mark the middle and open it again.

Peel the shell off the egg, and place it on its side at the centre of the pasteboard.

Balance the skewer on top of the egg (along its breadth not width)

 Fold the board again and put a rubber band at each end to keep it folded. Run the bands over the skewer to keep it in place.

After 10 minutes, the pressure from the skewer will form a dent in the egg.

Take the egg out and cut it in half across the formed line for two lovely protein-rich hearts <3

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Cupid’s Stir-Fry

Heat things up this Valentine’s with this quick and easy low-carb recipe. Part of The Forkout’s #healthyromance weekend.

Ingredients:

2 tbsp Coconut Oil

1 medium sized onion

500g ground beef

3 jalapeño peppers

1 cup spinach

Spices

Method:

Slice and dice the onion

Cut the stem off the     peppers and clean from seeds, cut into strips

Heat up pan, pour oil and     swirl around to coat pan

Add onion and stir until     soft and brown

Add ground beef, cook for     about two minutes

Add jalapeño strips, and     stir for about five minutes

Mixed favourite spice mix (salt     and pepper work fine)

Add spinach

For a hearty meal, serve with steaming rice.

Caution: jalapeños are considered natural aphrodisiacs ;)

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Why should I eat Asparagus? (cooking tips included)

What are these funky looking vegetables? Have you ever asked yourself this question? If yeah, we got you the answer, if not you will still find out the top reasons to add #Asparagus to your diet.

Although you might have seen asparagus in a white form inside a jar at your supermarket, the green fresh asparagus are a whole different story. These spear looking vegetables are packed with major health benefits: 1. Loaded with nutrients Asparagus are very rich in fiber, vitamins A, B, C, E, K and also chromium, a mineral that enhances the ability of the insulin to transport glucose to your blood cells.

2. Can protect and prevent certain forms of cancer The vegetable contains glutathione which helps to fight carcinogens and other harmful compounds which in return can help to fight bone, breast, colon, larynx and lung cancers.

3. Packed with antioxidants  Asparagus are ranked among one of the top fruits and vegetables that can neutralize the cell-damaging free radicals and can help slow the aging process due to the presence of Vitamin E.  4. Regulates blood sugar levels As asparagus is rich in Vitamin B, it can help to regulate your blood sugar level.

5. It keeps your bones healthy The fact of being packed with Vitamin K is essential for your bones to keep them strong and healthy and helps bone repair and formation.

6. It is an aphrodisiac Last but certainly not least there is evidence that Asparagus can help your sex life. The vitamins B and E can benefit your arousal and orgasm and help stimulate the sex hormones of both men and women.

Asparagus Cooking Tips

- This super vegetable is extremely versatile when it comes to how it is cooked, you can boil it, roast it, stir fry it or grill it.

- The waterless cooking methods are ideal as they will preserve the asparagus’ nutritional content and antioxidant power.

- Enjoy your asparagus without any salt, butter or sauces to get the most out of its nutritional value.

Source: Eating Well

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The ForkOut crew is up to something! Keep an eye on our blog for some #HealthyRomance

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Working on new projects for you! 😄☕️ #TheForkOut (at Barista)

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5 health benefits of salsa dancing!

Picture from: www.gosawa.com

There is no doubt, that dancing will improve your health and make your workout much more fun. We have listed five health benefits of dancing salsa, if you still need some convincing.

Better balance: Dancing salsa regularly, will improve your balance, flexibility and coordination. Better balance can make everyday activities easier, and reduce the likelihood of injuries. Dancing, will help you strengthen smaller muscles in your body that you don’t use everyday or during regular activities. Moreover, it can result in a better posture.  

Better Mood: Dancing salsa will also improve your mental health. Just like other exercise, dancing helps your body produce natural antidepressants like endorphins. On top of that, it’s a social activity, and a lot of fun. If you have a special someone in your life, dancing with your partner can make you two closer and strengthen the relationship. If you are single, salsa events can be a great place to meet interesting people, and nothing is more attractive than a good dancer, right?

Burning calories: If you want to burn calories, there is no reason you shouldn’t have fun while doing it. Dancing salsa will burn as many calories as any other exercise, but you will have a lot more fun doing it. Enjoying your workout will also increase the chance of you sticking to it. You can expect burning up to 500 calories per hour dancing salsa!

Stronger Body: Salsa is a very physically active dance that will not only burn calories but also strengthen your muscles and tone your body. It requires a fast paced, continuous exercise and a number of difficult postures. This will result in stronger muscles and a more toned body.

Better Brain: Dancing can also improve your memory! Learning and memorizing new steps, routines and dance patterns is a good exercise for the brain. Challenging ourselves in this way will keep our mind young and quick. Dancing and learning dance routines has even been known to help people manage illnesses like parkinson’s etc.

Are you still not sure if you should try it out? Here you can follow up on salsa events happening around Malmö, Lund and Copenhagen. Just come and try it out, you won’t regret it!

Love, 

Lund’s university “Salsa with you” crew  

Facts from: 

www.healthguidance.org

www.berkeleywellness.com

www.dancescape.com

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Are you eating enough Salsa? (pun intended) We don’t mean the food but the dance! Find out about the major health benefits of this type of dance!

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Delicious Guacamole Recipe

Today we are sharing with you one of ForkOut’s all time favourite dips: Guacamole! We have shared in our blog the benefits of eating Avocado and today we will gladly share a Guacamole Recipe.

Ingredients: - 2 medium sized avocados - 1/2 of a tomato - 1/2 of an onion - 1 lime - 1 tbs of fresh coriander - Salt, pepper and cummin  Instructions:

1. Peel the avocado and cut in small pieces 2. Place the avocado in a bowl and start mashing it (a fork works best) 3. Chop the tomato, onion and coriander and add them to the bowl 4. Squeeze the fresh lime over the mixture 5. Mix all ingredients together and spice it up (couple dashes of each spice is enough)

How amazing does your Guacamole smell right now?! We know! It will taste even better! Suggested servings include it as a spread on a toast, addition to your sandwiches or as dip.