A Nordic diet lowers cholesterol levels, blood pressure and body weight and increases our insulin tolerance.
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"
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
2/3 cup fresh or frozen blueberries
¼ cup bran
1 teaspoon raw cane sugar
pinch of salt
1 cup water
¼ cup blueberries
2 Tablespoons ground flaxseed
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
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
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
ISBN 13: 9789153437802
Buy it at for instance bokus.com - Nordens bästa mat at bokus.com