Cook Nordic, live healthy

A Nordic diet lowers cholesterol levels, blood pressure and body weight and increases our insulin tolerance.  

  • Easy gravlax with mustard and fennel from the new cookbook “Nordens bästa mat – det nyttiga nordiska skafferiet”. Photo: Tomas Yeh.

  • Nordic food... Swedish researchers have already slammed low carb diets "..a backlash to the food habits that gave Sweden high levels of coronary heart diseases"

  • “Nordens bästa mat – det nyttiga nordiska skafferiet” by Viola Andersson and Katja Palmdahl. ISBN10: 9153437802

  • Now a new cookbook has been released. It’s called “Nordens bästa mat - det nyttiga nordiska skafferiet” (The best food of the North – the healthy Nordic pantry) by Viola Andersson, University of Uppsala and Katja Palmdahl, chef and food creator. Viola Andersson, who's working on her PhD at the university was earlier in charge of diet for the Swedish National cross country skiing team and spearheaded a study on traditional Nordic food ingredients at the university.
    An earlier study at the university established that Nordic food ingredients can have a positive effect on our health. The same ingredients were used for the cook book's recipes to create delicious dishes. Two sample recipes have been offered from the book; blueberry porridge and easy gravlax.

  • Blueberry porridge with flaxseed
    (2 portions)
    2/3 cup fresh or frozen blueberries
    ¼ cup bran
    1 teaspoon raw cane sugar
    pinch of salt
    1 cup water
    Topping:
    ¼ cup blueberries
    2 Tablespoons ground flaxseed
    plain yoghurt
    Mix the blueberries with the bran, sugar, salt, and water. Bring to a boil, lower the heat and let the porridge simmer while stirring for about 5 minutes. Garnish with blueberries or raspberries and ground flaxseeds and serve with plain yoghurt of kefir.

  • Easy gravlax with mustard and fennel
    (serves 4)
    Gravad lax (raw salmon cured in salt, sugar, and dill) has a special character. Bake it whole in the oven under a blanket of grainy mustard and fennel seeds and serve with white cabbage, asparagus, and scallions.
    600 g bone free salmon filet in one piece
    1 Tablespoon flake salt
    1 Tablespoon sugar
    black pepper
    Topping:
    4 Tablespoons unsweetened, grainy mustard
    1 Tablespoon honey
    1-2 Tablespoons fennel seeds
    Pre-heat oven to 390 F. Put the salmon in an oven safe pan. Pour salt, sugar, and pepper evenly over it and let the salmon “cure” for 15-20 minutes in room temperature. Mix mustard and honey and spread a thick layer on salmon and top with the fennel seeds. Bake in the oven for 12-18 minutes depending on how thick the fish is. Rinse and cut the vegetables. Pour water in the bottom of a wide pot. Add salt and butter and bring to a boil. Put in the vegetables, preferably the scallions first. Steam the carefully under lid for 3-5 minutes. Take them out and boil the rest of the water a little bit longer, then pour on top of the vegetables.

  • Nordens bästa mat – det nyttiga nordiska skafferiet
    141 pages, hard cover, language Swedish
    By Viola Adamsson. Recipes: Katja Palmdahl
    ISBN10: 9153437802
    ISBN 13: 9789153437802

  • Buy it at for instance bokus.com - Nordens bästa mat at bokus.com