A Healthy Journey

Creamy Spinach Soup

I love home made soup!

On a drive upstate New York this weekend we drove past a farm stand selling big bags of spinach for just $2! I stocked up and decided to make a big batch of creamy spinach soup. The added potato makes the soup creamy and smooth without having to use any flour, thickener or heavy cream. 

Recipe:

1 large onion, chopped
4 cloves of garlic, minced
1 large (red skinned) potato, cubed
6 good handfuls of spinach
1 tbsp olive oil or butter
1 cup vegetable stock
1/2 cup water 
2 bay leaves
2 tsp sea salt or herbamare
1/4 tsp pepper
Handful parsley, chopped 

How:

Sauté the onion and garlic in a olive oil or butter. When the onion is translucent add in the rest of the ingredients except the parsley. Let it boil for about 15 minutes or until the potatoes are soft when poked with a fork. 
Fish out the bay leaf and discard.

Stir in the fresh parsley and blend up - either using a hand blender or a blender.  

Server with chunks of avocado and sprinkle with parsley. 

[ Popeye approved]

Fatty Fish Salad

You’ve probably read that you should eat more fatty fish, right? But then we also read about mercury and overfishing! So what’s a (wo)man to do?

- Choose smaller fish, these are less likely to contain dangerous levels of mercury
- Choose wild caught fish. Farm fed fish gets fattened up on a diet that is not of their own choosing and are loaded with PCB’s - Polychlorinated Biphenyls which have been linked to reproductive problems, cancer, immune & endocrine system disorders and more.
- Fatty fish from cold water have the highest amounts of Omega 3; choices include wild caught salmon, sardines, herring and small halibut.
- For an easy, always around, fish supply, buy some canned fish! Sardines, anchovies and wild salmon are good choices. Look for BPA free cans!
- There’s an App for that too: The Seafood Watch App is totally free. It uses your current location to determine what’s the best choice for you from the catch of the day!

Sardine Salad:

Ingredients:
A handful or bunch of lettuce - I used romaine - torn into bite size pieces
1 large roasted or boiled parsnip - chopped
1 can of sardines (pref. in olive oil)
1/4 cup pumpkin seeds

Dressing:
1/4 cup olive oil
1 tsp flax seed oil (can be left out)
1 tbsp Apple Cider Vinegar
Salt and Pepper to taste
Whisk or shake up, do a taste test and drizzle over the salad right before eating.

Om- om- omega 3!

If you enjoyed this post, you might want to subscribe to my newsletter and follow me on Twitter!

Sweet Potato Fries

You don’t have to throw out all things delicious just because you want to live a healthier life. Instead - upgrade!

Sweet potatoes are more nutritious than white potatoes. They are certainly prettier and brighter and honestly, way more delicious!
In case you care about the details - sweet potatoes are loaded with vitamin C, potassium (move over bananas!) and fiber and have a lower impact on your blood sugar.

The most fun and easy way to prepare these babies?
Cut into fries or fingers (if you will.) Toss on a baking sheet and drizzle with olive oil and sea salt. Bake at 375F for about 35 minutes or until desired consistency.
Enjoy it with some raw, fermented and awesome ketchup from BAO!

Superbowl Superfoods

So I’ve been told that there’s a big game happening this Sunday!? I’m quite frankly most interested in seeing Madonna’s performance at half time! And off course the great excuse to get together with friends and share great food. Instead of ordering pizza or a bunch of chicken wings - why not make some delicious finger foods and/or organize a potluck. 

Here are some fun, quick and delicious ideas.

1. Zucchini roll ups

Recipe via here.

2. Turkey Meatballs

Use ground turkey and your favorite spices. Roll into balls and fry it in coconut oil or butter in the pan. Serve with spicy salsa!

3.Vegetable Medley

Cut up all your favorite root vegetables and squashes. Drizzle with olive oil, salt and pepper and bake at 375F for 30min.

4. Picnic Board

This one is totally inspired by Vancouver’s Nelson the Seagull. Dried fruit, fresh berries, raw nuts, sourdough bread, house made pastrami, pesto and orange marmalade. Pick and choose whatever suits your style!

5. Chickpea Fritters with Avocado Dip

Recipe via here.

Cooking leftovers; Warm Winter Salad

It’s been a cold few days lately so I though I’d share a super easy way to warm up and use up your leftovers…

Whenever I roast vegetables in the oven I make a HUGE batch of all my in-season, favorite veggies - especially sweet root-vegetables.

Try onion, carrot, rutabaga, squash, pumpkin, sweet potato etc. I also love adding cauliflower and Brussels Sprouts. I drizzle on olive oil, sea salt and pepper and cook at 375F for 30 minutes stirring occasionally.

And the same goes for cooking grains ( remember to soak them over night…)
I’ll cook a lot when I’m at it. And - ta da - I’m left with a bunch of delicious leftovers!

So, to the Warm Winter Salad;
Mix together your leftover roasted vegetables and a cup of your grains in a pot with a splash of water. Reheat!
Then - stir in chopped fresh herbs such as parsley or cilantro and the juice of half a lemon and a pinch of sea salt.
Add a big spoon of hummus or guacamole on top and enjoy a delicious 5 minute meal.

Root vegetables with millet and hummus

Raw Winter Salad (Råkost Salat)

I love this bright, fresh and crispy salad!

It is packed with bright colors and sweet flavors. The C-vitamins from the orange and root vegetables are great for fending of the cold’s and flues of the season.

This salad is a staple on Norwegian dinner-tables, often accompanying pan fried fish and boiled potatoes.

RECIPE: Raw Winter Salad (Råkost Salat)

• 1 rutabaga
• 4 carrots
• 2 stalks celery
• 1/2 cup raisins
• 1 bunch parsley
• The juice of one orange
• salt & pepper

Peel the rutabaga and carrots and cut into thin strips using a mandolin or vegetable peeler. You can also grind it more finely.
— Whatever rock’s your boat!

Mix in the raisins and finely chopped celery.
Add the orange juice.
Add parsley, salt and pepper to taste.

As featured on Intentblog.com

Drink To Good Health; Gløgg or Mulled Wine

Gløgg is the Norwegian (or Scandinavian I should say) version of mulled wine, served at any and every Holiday Party throughout the month of December. This warming antioxidant boost is a perfect drink for cold, dark and cozy winter nights.
Cinnamon helps balance your blood sugar and cloves are known for having anti-inflammatory, antibacterial and pain-relieving effects.
Skål!

Gløgg/Mulled Wine Recipe

18 servings (1/2 cups)

3 1/2 cups water
1 tablespoon whole cloves
1/4 teaspoon ground cardamom
2 (3-inch) cinnamon sticks
2 (750-milliliter) bottles dry red wine
1 cup raisins
1 cup whole almonds
1 cup honey or maple syrup

1. In a large sauce pan, bring the first 4 ingredients to a boil. Lower the heat and let simmer for 20 minutes.
2. Strain the boiled mixture into a large bowl. Discard the leftover spices and return the liquid to mixture to the sauce pan.
3. Add in the wine, raisins and sweetener and and slowly reheat the mixture. Do not let it boil if you’d like to keep the wine intact.
4. Serve hot with a spoon of chopped almonds and raisins. Garnish with a cinnamon stick!

Ginger Goodness

• Anti Inflammatory
• Fights nausea incl. travel and morning sickness
• Comforts throat and chest
• Digestion Aid both before, during and after a meal
• Warming and comforting
• Stimulates circulation of both blood and lymph
• Helps the body release toxins 
• PMS support
• Immune Support

Try a Carrot Ginger soup or a Ginger Brew Tea this week to stay warm, help detox from all those Holiday Parties and protect yourself against the colds and flue’s of the season.

Ginger Brew Tea:

Slice up a few inches of ginger and add it to a pot of boiling water. Let it simmer for 30minutes before draining. Serve warm or cold with fresh lemon juice and sweeten with raw honey. For a quick, lazy version - just grind some fresh ginger straight into your cup and add hot water. Let it seep for five minutes and enjoy!

Easy Roasted Kombucha Squash

I love roasted squash! Oh so sweet, creamy and delicious.

But sometimes these big, weirdly shaped vegetables can be a bit intimidating. Luckily, it turns out they’re way easier to prepare than they seem! So - here’s my easy 4 step approach;

1. Cut the Kombucha squash in half and take out the seeds with a spoon. Rub the squash with olive oil or coconut oil inside and out.

2. Sprinkle the insides with your favorite fall spices; nutmeg, all spice, cinnamon, ginger etc…

3. Turn the squash so that the inside faces down to seal in the heat.

4. Roast at 375 F for about 40 minutes, or until completely soft and golden. Like so:

Tada!

Now - cut into cubes and serve in a salad or as a side dish. Or fill the “cup” with your favorite whole grains (quinoa or kasha would be so yummy here!) and some sauteed onion and mushrooms.

Totally comforting and satisfying - and Meatless Monday approved!

Mashed Rutabaga

One of my favorite Norwegian Holiday recipes is Mashed Rutabaga. We usually serve it along with very salty lamb or sheep meat so the sweetness of the mash really helps balance out the meal! And it’s so easy to make. I’m pretty convinced it will be a delicious addition to the Thanksgiving table or Holiday roasts of any kind.

And if you’re making a vegetarian feast, it’s a perfect match!

RECIPE

5 cups of raw, peeled and diced rutabaga
4 1/2 cups of water
2 tsp sea salt
Freshly ground pepper and nutmeg to taste
A small dash of heavy cream ( you can use a vegan creamer here if you like! )
1 tbsp pastured butter

1. Peel and cut the rutabaga in to cubes and add to a pot with the 4 1/2 cups of pure water
2. Boil the rutabaga until soft and drain the water
3. Mash the rutabaga and add salt, pepper and nutmeg
4. Stir in the heavy cream and butter and serve
5. Enjoy

A Bowl of Goodness

I Am Fortified at Café Gratitude in San Francisco

I was lucky enough to get to spend a week in (mostly) sunny California last week. I made sure to visit some of the great San Fransisco yoga studios, including Laughing Lotus and Yoga Works, and a bunch of healthy cafe’s and restaurants with so much delicious local food! Fresh oysters by the sea,purple cauliflowers and potatoes, fresh grapes and really raw almonds ( I brought a HUGE bag home) 

California has the climate to grow food year around and their farmers markets are overflowing with amazing fresh fruits, vegetables, raw milk and local meats. No excuses there! One of the places I went back to again and again was Café Gratitude. Although their hippie vibe might be a bit too much for some cynical New Yorkers, I found it totally fun and refreshing. Who doesn’t want to order a meal called I Am Fortified? And their chocolate treats are absolutely divine… Reminded me of my Chocolate Macaroons…

Homemade Buddha Plate - quinoa, fall veggies, dulse, almond sauce and sauerkraut

So, as I returned to New York I felt so inspired that I made my own version of this delicious bowl of (vegan) seasonal goodness! As it turns out, my husband couldn’t stop raving about how delicious it was - so I thought I’d share it with you all!

Here’s how I made it, but this recipe really has endless possibilities. Switch up your grains and vegetables and sauces to fit whatever you desire.

RECIPE
Serves 2

Grains:
1/2 cup quinoa (i recommend soaking all grains for 8hours before cooking to remove anti-nutrients and make the grains more digestible. It even makes the cooking time shorter) Cook with 1 cup of pure water, sea salt and a piece of kombu (optional)

Veggies:
Here you can just use what ever you have. I used:
1/2 kambucha squash
2 carrots, sliced
1/2 large daikon radish, sliced
1 leek, sliced
Handfull sugarsnap peas
1/2 bunch of kale, stem removed and torn into chunks
(other grate options: broccoli, cauliflower, pumpkins, spinach, Swiss chard and peppers)

Steam!
Start with the harder vegetables such as squash and carrots, then layer the rest of the vegetables on top with the leafy greens last. Put a lid on it and let it steam until tender, but not mushy!

Sauce:
2 garlic cloves
1 inch fresh ginger, grated
1 tbsp almond butter
A few whole almonds (preferably soaked)
Juice of 1/2 lemon
1 tbsp tamari
1 tbsp water
1/4 cup fresh cilantro
A pinch of cayenne pepper

Serve with a sprinkle of dulse (seaweed flakes,) chopped cilantro and a pile of raw sauerkraut or kimchi.

Let me know how you like it!

Healthy Treats: Super Chocolate Macaroons

Halloween is approaching and it’s time to get baking!

I am not one to say no to the opportunity to share sweet treats with neighbors and friends! Halloween is absolutely a tradition I can embrace (although I grew up in Norway where Halloween is really not about candy at all…)

So, let’s put some added love into those treats and make them ourselves! Bonus; you get to control the ingredients and avoid all the high fructose corn syrup and artificial colorings and flavorings.

These macaroons are totally decadent!

Super Chocolate Macaroons
Yield 30 macaroons

3 cups shredded coconut

1.5 cups raw cacao powder

1 cup honey, maple syrup or coconut syrup

1/3 cup coconut butter/oil

1 Tbsp vanilla extract

1 tsp finely ground sea salt

1 Tbsp maca powder (can be left out)

1. Mix all ingredients in a bowl, except coconut oil.
2. Melt oil over a bowl of hot water if not already liquid at room temperature.
3. Stir in the melted oil by hand.
4. Portion out macaroons with 1 oz scoop onto teflex sheet, 
and dehydrate at 115 F for 24 hours, and let sit outside of dehydrator to crisp before bagging.
OR:
If you do not have a dehydrator, fear not ( I don’t ) you can just freeze the macaroons and keep frozen or refrigerated until ready to eat.

Farmers Market Beef Stir Fry

This Sunday I went to the farmers market and, inspired by what I found, I created this scrumptious beef stir fry.The beef was pasture fed (meaning it’s been eating grass as it’s intended to do) and from a small farm in Pennsylvania. It was absolutely delicious!

I encourage you to always pick the best quality beef available and if it’s more expensive - just buy and eat less. Rather that then eating an animal that’s been fed a diet of corn and antibiotics and who lives a less than happy life. A happy animal leads to healthy, nutritious meat which means it’s a nurturing food with strengthening energy for you!
A stir fry, stew or soup is a great way to stretch a small piece of meat!

RECIPE:
(serves 2)

Ingredients
3 cloves garlic
1 tbsp ghee or grass-fed/pasture butter
2/4 lb beef - I used sirloin sliced 1/4 inch thick against the grain. Season with seasalt and pepper.
1 small onion. Cut into slices.
2 carrots. Sliced diagonally.
1/2 head of Chinese cabbage. Sliced.
1 red bell pepper. Sliced.
1/2 hot pepper. Minced.
1 tbsp nama shoyu
Drizzle of toasted sesame oil
1 cup fresh basil

Preparation
In a saute pan or wok saute garlic in the butter and add the beef. Brown the beef quickly and remove it from the wok. Add the onion and saute until translucent. Add carrots and cabbage and saute for 2 minutes. Add the beef back in (make sure to poor in the juices from the beef too!)
Add peppers and nama shoyu. Season with sea salt, pepper, sesame oil and toss in the fresh basil at the last minute.

Serve with wild rice, sauerkraut and hot sauce ( for the husband!)