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Raita

Raita means an Indian side dish made of yogurt, usually diced cucumber, and seasonings. A dressing or dip you can use for so many different dishes. The bonus is that it is so easy to make yourself.

You’ll need:

250 g Greek yoghurt (2%)
½ cucumber
3 large tomatoes
1 large garlic clove
1 tsp. cumin
1 tsp. salt
a little fresh ground pepper

How to prepare:

Cut the cucumber and tomato into small cubes. Mix them into the yoghurt and add grated garlic, cumin, and salt and pepper to taste.

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Beef skewers

Beef skewers are always such a treat. Whether you are cooking in-doors or are outside grilling, skewers just look festive and taste delicious. You can cook basically any vegetables with them. Make a nice salad or serve with corn-on-the-cobb. The possibilities are endless! Here’s our suggestion – Hope you will enjoy!

You’ll need:

450 g ground beef (max 7%)
1 large onion
1 bundle of parsley
1-2 chili peppers
2-3 large garlic cloves
1 tbsp. cumin
1 tsp. salt and pepper
2 tbsp. olive oil
2-3 red onions

Equipment: 8 wooden skewers

How to prepare:

Chop the onion, chili, and parsley into small pieces. Mix together the ground beef and vegetables. Mix in shredded garlic, cumin, and salt and pepper. Form small meatballs out of the mixture. Heat oil on a pan and fry the meatballs for about 5 min on each side until they gain a crispy crust. Peel and chop the red onions into bite sized pieces and fry them on a pan until they become golden. Make the skewers with 3 meatballs and 2 onion slices each.

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Lasagne with eggplant slices

Eggplants are rich in fiber and antioxidants and also contains other vitamins and minerals. Among the antioxidants in eggplants are anthocyanins, including nasunin, lutein, and zeaxanthin. They are also great in recipes like this lasagna!
A piece of freshly made vegetable lasagna

You’ll need:

2 eggplants
500 g ground beef (max. 7%)
1 can of chopped tomatoes
1 squash
1 large onion
¼ white cabbage
Oregano and thyme
Salt and pepper
125 g grated mozzarella
1 tbsp. olive oil

How to prepare:

Turn the oven to 180 C° convection. Cut the eggplant lengthways into long, 1 cm thick slices. Place them on a dishtowel and season with plenty of salt. Let the slices rest for about 30 min. Dab them dry with a clean dishtowel and brush off all of the salt. Brush the eggplants with a little oil and fry them on a pan until they are brown and soft.
Roughly chop the squash and onion, and chop the white cabbage into thin strands. Brown the ground beef, and then add the onions. Then add the squash and white cabbage. Now add the chopped tomatoes and season with salt, pepper and spices, to taste. Let the meat sauce simmer for at least 15 min.
Assemble the lasagne in an oven proof dish. Start with a layer of meat sauce in the bottom, and then add a layer of grilled egg plant slices. Finish off with shredded mozzarella and optionally some extra oregano. Bake in the oven at 180 C° convection for 20-30 min.

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Spaghetti squash with meat sauce

Spaghetti squash is in itself a low-calorie food and its fiber content makes it a very full-filling meal as a substitute for real spaghetti, which is a high-calorie food. It can be a great replacement for weight-control and even weight-loss. In it self it does not have a lot of taste, but it can easily be spiced up with a delicious meat sauce!

You’ll need:

You’ll need:
450 g minced beef (max. 7%)
1 leek
¼ pointed white cabbage
1 large onion
1 can of chopped tomatoes
150 ml water
1 tsp. salt
A pinch of pepper
1 tbsp. paprika
A dash of oregano
2 squash
40 g grated parmesan
(Optional) a little flat-leaf parsley

Equipment: spiralizer

How to prepare:

Finely chop the leek, onion and cabbage. Heat the oil in a pot. Brown the ground beef and add the vegetables. Add the chopped tomatoes and 200 ml water. Add salt, pepper, paprika, and oregano to taste. Let the meat sauce simmer for at least 15 min. Put the squash through the spiralizer and place in a bowl. Season with salt and add boiling water to the bowl. Let sit for about 5 min. (If you don’t have a spiralizer, you can peel long pieces off the squash using a potato peeler) Top with grated parmesan, and optionally a little parsley.

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Kale Salad

The health benefits of kale. Kale is considered some of the most nutritious food there is. Kale contains very little fat, but a large portion of the fat there is in Kale, is an omega-3 fatty acid called alpha linolenic-acid. Kale is very high in antioxidants. It is an great source of vitamin C and vitamin K. Kale is incidentally also a great source of minerals, something that most people do not get nearly enough of. Kale is a weight loss friendly food, because it is very low in calories, but has a lot of fulness that can help you feel full – and healthy.

You’ll need:

250 g kale
100 g pomegranate seeds, fresh
½ Hokkaido pumpkin
45 g walnuts
50 g feta cheese (17% / 40+)
A pinch of salt and pepper

How to prepare:

Set the oven to 200 C° convection. Peel the squash and cut it in half. Remove the seeds from the squash and cut it into smaller pieces. Season with salt and pepper and bake in the oven for about 20 minutes or until the squash pieces are golden brown. Chop the walnuts into large pieces. Mix the kale and squash pieces in a bowl and top with pomegranate seeds.

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Chicken Meat Balls

A great a very tasty meal to enjoy – or to serve to guests. Chicken Meat Balls are just delicious and quite easy to make!

You’ll need:

500 g minced chicken (max. 6%)
100 g chopped spinach
½ grated squash
1 large onion
2-3 garlic cloves, pressed
1 egg
2 tsp. salt
A pinch of pepper (optional) A pinch of chili

How to prepare:

Set the oven to 200 C° convection. Mix together all the ingredients in a bowl. Form the chicken meatballs with a tablespoon using a little water so that the meatballs don’t get too sticky. Place them on a baking paper on a baking tray. Bake them at 200 C° convection for about 25 min. until they are golden brown.
You can also make a double portion, as these chicken meatballs can easily be frozen and used again for your next meal.

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Chicken Salad

Chicken Salad is a stable in most homes and a dish you can easily prepare yourself and enjoy often. The type of meat from the chicken you use will impact nutrition. If you use breast meat (as opposed to dark meat or chicken cooked with the skin on) the salad will have less cholesterol and saturated fat. This salad can be composed of so many different products and put together after your own preferences. This is just one recipe.

You’ll need:

125 g chicken fillet
1 tbsp. olive oil
A dash of paprika and thyme
A pinch of salt
5 radishes
5 cherry tomatoes
A small handful of corn salad
2-3 leaves of lettuce
(optional) A few edible flowers for garnish

How to prepare:

Heat up the oil in a pan. Season the chicken with salt and the spices, and fry in the pan. Chop the vegetables and place on a plate with chicken. (Optional) Top with edible flowers.

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Greek Salad

Greek salad has its name, because it was a dish that originated in Greece. It is commonly served as a part of a traditional Greek meal and is one of the most popular salads in Greece. It is a refreshing and light salad and easy to prepare. Oh – and its quite healthy too!

You’ll need:

100 g small tomatoes
¼ cucumber
½ bell pepper
5 lettuce leaves
½ small red onion
100 g feta cheese (17% / 40+)
10 black olives
A dash of dried oregano
A pinch of sea salt

Continue reading Greek Salad

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Low-calorie summer temptations

Low-calorie summer temptations

Meet summer with all its temptations – without compromising on your calorie intake. Quick and easy low calorie treats like milkshakes, frappé, popsicles and ice cream.

Traditional Frappé vs. Nupo Diet Caffe Latte

Calories in traditional Frappé: 422 kcal
Calories in Nupo Diet Shake – Caffe Latte: 114 kcal

How to:

Pour 250 ml. cold water in your shaker, add one sachet Nupo Diet Shake – Caffe Latte and 4-5 ice cubes.
Shake together well, pour into a glass, smile and enjoy with a straw – knowing that while you drink this coffee-pleasure, you are providing your body with essential vitamins, minerals, proteins, fibres and essential fatty acids – with zero excess calories.

Alternative:

You can also use Nupo One Meal +Prime – Caffe Latte Happiness
Pour your ready-to-drink shake into a blender with 3-4 ice cubes and blend to form a milkshake-like consistency.
Calories in alternative Frappé using One Meal +Prime: 206 kcal

TIP!

Replace a bit of water with a cool espresso shot or strong instant coffee, for a less sweet and more prominent coffee taste.
Change 250 ml. water out with 200 ml. water and a half dl. strong coffee and follow the directions above. You can also make ice cubes from coffee.

Traditional Milkshake vs. Nupo Diet with coconut

Calories in traditional Milkshake: 316 kcal
Calories in Milkshake made of Nupo Diet Shake – Strawberry with berries and coconut milk: 183 kcal

How to:

Pour 100 ml. cold water and 100 ml. light coconut milk in your shaker, add one sachet Nupo Diet Shake – Strawberry (or any other of your favourite Nupo Diet Shake) and 2 ice cubes. Shake well and pour the shake into a blender and add 4-5 frozen or fresh strawberries. Blend well, pour into a glass and enjoy with a straw.

Alternative:

You can also use Nupo One Meal +Prime – Strawberry Love
Pour your ready-to-drink shake into a blender with 2 ice cubes and 4-5 frozen or fresh strawberries, blend to form a milkshake-like consistency. Calories in alternative  Milkshake using One Meal +Prime: 206 kcal

TIP!

Use for example fresh mint leaves or lemon balm, and blend in, for a little edge and change. The fresh herbs will add a little extra for taste – and eye. How much depends on your tastebuds. Try with 6-7 leaves to start and see what you think. Mint leaves in the Chocolate Flavour, will also give a refreshing chocolate-minty taste.

Traditional popsicle vs. Nupo Diet with fresh fruit

Calories in a traditional popsicle: 145 kcal
Calories in popsicle made from of Nupo Diet Shake – Blueberry Raspberry and fresh blueberries: 34 kcal

How to:

Pour 300 ml. water in your shaker, add one sachet Nupo Diet Shake – Blueberry Raspberry (or any other of your favourite Nupo Diet Shake). Shake well and pour the shake into a blender and add a small handful of fresh or frozen blueberries, and give it a short blend (berries should not be entirely blended out). Pour the content into three containers – ice tray or form, small cups or what you have at hand in the kitchen) and place in the freezer. After approx 30 min. place a stick into each popsicle.

TIP!

Use for example fresh mint leaves or lemon balm, and blend in, for a little edge and change. The fresh herbs will add a little extra for taste – and eye.

Traditional Ice cream vs. ice cream made from Nupo One Meal +Prime

Calories in traditional ice cream on a stick: 224 kcal
Calories in ice cream made of One Meal +Prime Shakes: 61 kcal

How to:

Take your favourite One Meal +Prime Shake, and an ice form, and pour the form halfway up, and place the form into the freezer. After approx 30 min. take out the tray and pour your second favourite shake into the form, as well as placing a stick into each ice cream, place back into the freezer until frozen.

We used One Meal +Prime Shake – Chocolate Bliss and One Meal +Prime Shake – Caffe Latte Happiness to make the delicious ice creams on the right picture below, and  One Meal +Prime Shake – Strawberry Love and One Meal +Prime Shake – Vanilla Banana Dream to make the lovely and refreshing ice creams you see on the left picture below.

MORE INSPIRATION

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Keeping up motivation

How to keep up the motivation

Most people know the feeling of being motivated to start a lifestyle change. Then suddenly the motivation disappears and the project seems unmanageable. It is the wrong time. You are stressed. You have a thousand other things you need to attend to, so this will have to wait. You accidentally ate something yesterday, which you had otherwise agreed with yourself that you should not – and now it feels like everything is ruined.

There may be several reasons why we suddenly give up. One reason may also be that we set too high expectations for our own ability. When our goals become too obscure and seem too far away, we may lose the belief that we can complete the project. Therefore, realistic goals are important. Giving yourself a reward when you reach a partial goal can be a great help. For example, a reward can be in the form of a manicure or giving yourself a new clothe-item – or training pants. But be aware! If you are in a weight loss cause, you may have a tendency to reward yourself with food. If you recognize this, have a focus on not rewarding yourself with the habit you are working to change!

In order for the weight loss project to be successful, one must necessarily change some habits. When you change habits, you change something that otherwise fitted into your life. Leaving one’s comfort zone is rarely easy, but in many cases, it is necessary to reach your goal.

Sometimes it can be an advantage if the project is carried out together with somebody else. You can talk together about the process, the ups, and the downs, and motivate each other on difficult days. If you don’t know anybody who is willing to change their habits like you are, you can team up with a good friend who you trust, and arrange for you to meet once a week, to measure your goals. It can help to feel “accountable” toward someone. Seeking professional help can also be an advantage – for example, if you are going to be physically active, it may be an advantage for you to consult with, for example, a physical therapist or a personal trainer. Ally with someone who can help maintain your motivation and get back on track if you have lost motivation – and remind yourself why you want to achieve your goal.

Top 10 keys to motivation

1. Own your successes!

Be aware and take ownership of what you have already achieved. A good day will never return badly.

2. Involve family and friends

Tell your loved ones about your weight loss plans. Also, tell them when you have achieved one of your sub-goals. It greatly helps the motivation to have others cheering you on.

3. Kill the negative thoughts!

You can do this! Be positive and do not drown yourself in negative thoughts about how you may not succeed. Of course, you will! Decide, commit and brag about your results!

4. Set realistic goals and sub-goals and reward yourself when you reach them.

Take one day at a time, in difficult periods. Just decide what you want to do today! Tomorrow is another thing – you will decide on that tonight. Small goals, which can be the number on the weight, the fact that you got through the day, or a pair of jeans that you want to get back into.

5. Ally you with a friend

Motivating each other can be a huge help – also on days where your alter-ego wants to stuff your mouth with chocolate and sweets because you have a bad day.

6. Make sure you have purchased what you need for your Diet and never go shopping when hungry!

The less you have to think about, and the less you have to do to get through the day, the better.

7. Decide for a weekly weigh/measure day

Do the weight or measurement thing once a week. Try to find the motivation in the project rather than the number. Love the journey as much as you long for the goal.

8. If your weight is not down, make a diary of what you eat and drink.

If you are on the Nupo Diet, that is not necessary. You know you are in a calorie deficit and you know you are losing weight. Fluids in the body can occasionally result in the number on the weight standing still. If the number does not move – move your focus. For example to a measurement tape, or how many steps you have taken today (always aim for 10.000 steps per day.

9. Get plenty of night sleep

The magic in our bodies happens when we are asleep. A good night’s sleep gives energy, better mood and gives the body the best conditions for detoxing and embracing the changes and new and healthier habits.

10. Drink plenty of water

While the magic inside the body happens while you are asleep, it can only be so if you’re giving the body the needed conditions to make the magic happen. Water will help you detox and flush out all the accumulated toxins. Water has countless advantages! Drink it. Preferably 2-3 Liters per day during a weight loss.