Nutrition

Food Nutrition

Q&A #1 with Clara

We are thrilled to be presenting the first of our Q&A with Clara!

After you asked your questions on our Facebook page and  directly in the comment section of our website, Clara went through them and picked some she answered in the video below.

In this very instructive piece, Clara tackles questions about juicing, stomach cramps, B12 and other subjects so many of us wonder about. And she does it with so much laughter and humor, making it fun to listen too.

Anymore questions? Make sure to ask Clara in next month posts or by commenting below.


By: Mo Oléron

Recipes Smoothies/Juices

2-1 brekkie favorite

We have a new favorite brekkie, a smoothie filled with lots of berries and greens. And the best part; it can easily be made into a smoothie bowl. A 2-1 brekkie made in no time.

Ingredients
1/2 cup frozen blueberries
1/2 cup frozen raspberries
1/2 cup frozen blackberries
1 banana
2 handsfulls of fresh spinach
1 tbsp acái powder
Oat milk  (amount depends on how thick or thin you want your smoothie)

Instructions
Mix all the ingredients in a blender and serve in a glass, preferably with ice cubes and a glass straw. If you use a little less oat milk the consistency gets thicker and you can serve it with fresh fruits and muesli on top. Enjoy!


By: Henriette Danielsen / Photo cred: Oatbox.com

Food Nutrition

Ask Clara

Here at Best of You we love to eat. We try to maintain a healthy-ish routine most of the time, but we enjoy the occasional (or sometimes daily) ice cream and/or pastry. But with such a passion for food (well, eating food) also comes a lot of questions.

Questions that tend to pop up are; How to eat healthy? What works and what doesn´t? How much of the different foods do our body need? Of course we have seeked answers from our beloved friend Google, but there is nothing more confusing and frustrating than trying to follow nutritional advice from Google. All those different answers and people debating back and forth makes our head spin. And then we realized; we have our very own expert in our team!

Clara is our awesome and bubbly nutritionist. She is passionate about what she does and she loves to help. As we were asking her random nutrition questions the other day, we thought there are probably many people out there wondering the same things, checking the food labels and feeling a bit helpless, not knowing who to turn to. We realized how lucky we were to have her  around and that others should also be able to just “ask Clara” too.

That is how we came up with our new concept: Each month you guys will be able to “ask Clara” whatever you feel like regarding nutrition. We will select questions from you guys and she will answer them through a vlog post. You will have until the 10th of each month to ask your questions. It can be anything related to food, eating habits, vitamins and nutrients, new and old trends, juicing, eating and working out, veganism. Everything you can think off (no questions are too stupid, we promise).

So, shoot! Leave your questions in the comment field below or email us at contact@bestofyou.se


By Morgane Oléron

Recipes Smoothies/Juices

Tropical pineapple and coconut smoothie

Set your mood for summer holidays already and make yourself this delicious refreshing smoothie prepared with tropical fruits and no added sugar. The drink you would dream to have with you on the beach while sunbathing!

Ingredients
1 cup coconut milk, full fat
1 banana, sliced
2 cups of frozen pineapple chunks
¼ cup coconut flakes

Instructions
Put all the ingredients in a blender and blend until completely smooth. Pour into two glasses and enjoy!


By: Delphine Fortin,  Author and food blogger behind Del’s Cooking Twist. Find original recipe here! 

Food Recipes

How to get your greens in

Let’s face it, we all wish to be one of those healthy persons who can’t wait to chew on a celery stick, munch on broccoli or devour a large salad. I can be the first to admit that these aren’t my first options when hunger strikes or when my sweet tooth kicks in. Anyone feelin’ me?

I wish to maintain healthy eating habits, but at the same time ease my cravings, satisfy my needs and make eating a fun and relaxed experience. Food and eating should be enjoyable and not forced in any way. So, to the question; how do I include fruits and veggies in my everyday routine while at the same time keeping my food experience fun and tasty?

After years of trial and error when it comes to food, I have now found a balanced, healthy, fun and tasty way of eating. I have never felt more healthy, happy and in tune with myself. This is what I have been aiming for and I can’t wait to share my tips and tricks which you can implement in your everyday routine.

Include greens in your smoothies
That you can add fruits and berries to your smoothie probably isn’t news to you, but adding leafy greens might sound a little bit weird. If you haven’t tried it out I strongly suggest you to. To add a handful of spinach along with the rest of the ingredients, such as banana, berries, milk etc is such an easy way to increase your intake of greens throughout the day. The best part is that you can’t even taste the spinach.

Fry your veggies
Another way to increase your intake of veggies is to simply add them to a stir-fry, stew or similar. Hide shredded carrots in your stews, chop some veggies and add to an omelet along with some leafy greens to boost it even more or fry a mix of vegetables along with your meal of choice.

Make a fruity ice-cream
Put any fruits and berries of choice in the freezer and let it sit overnight. Whenever you are craving sweets or a refreshing snack on a hot summer day, this could be your quick and tasty solution. Either snack on them as they are or make a healthy and delicious ice-cream. To make the ice-cream, simply add your preferred ingredients to a food processor and blend. A tip is to have bananas or mangoes as the main ingredient if you want your ice-cream to be smooth and creamy. Along with the base, feel free to add flavorings such as cacao, berries, protein powder or even spinach.

Prep your snacks
I love to prepare cucumber, celery and carrot sticks to have on the go. Whenever I have it prepped and easily accessible, either at home or in a container on the go, I happily munch on my veggies when I feel like snacking.

Are you implementing some of these tips already? Let us know, and please share your own tips and tricks so we can support each other on our healthy and happy journey! Let’s make health a fun experience!


By: Nutritionist Clara Mo / Photo cred

Food Nutrition

Nature’s candy

I have never been big on candy. I love cakes and chocolate, but candy I managed to stay away from really easily. I much prefer nature’s candy: the berries. 

And among them, blueberries are high on my list. Not only do they taste delicious by themselves or in pretty much any kind of smoothie, breakfast or dessert recipe, but they have tons of great properties.

Being full of antioxidants (substances that inhibits oxidation and removes potentially damaging agents in a living organism such as the gallic acid), blueberries have a reputation to help “fight” aging, boost your brain, improve your digestion (thank you fibers!), are good for your skin and heart and even help fight some types of cancer.

I think all this information about blueberries that my mom used to tell me when I was younger got stuck in my head. Especially the part about blueberries being good for the sight. Being the four-eyed that I am, I must have focused more on the raspberries growing up though. Oops.

More recently I read that the Royal Air Force was known to consume a lot of blueberries during World War two which allegedly improved their night vision. It´s said the pigment (anthocyanin) contained in the berry and providing the blue/purple colour is helping  to improve sight.

While writing this I noticed the deeper you research the more your read about the pro and cons and discover ongoing debates on whether this and that is true or not. But honestly even if only half of these facts turn out to be true,  I would much rather keep eating summer’s candy. And if it all is just a placebo effect, it’s one delicious one!

So now that summer is around the corner and berries are appearing everywhere whether you go and pick them yourself or you buy them at your local supermarket, do not hesitate to grab a box or two! They are delicious as a treat by themselves, in fruit salads, to top a cake or ice cream, but also in pies or even better if you ask me, in smoothies. 


By: Morgane Oléron

 

Dinner Recipes

Summer salad

Grilling this weekend? Ditch the pre-made supermarket salad bags and just follow this easy recipe for a fresh and yummy summer salad. The perfect side dish to serve or bring to a grill party.  

Ingredients
Salad of choice
Small tomatoes
Radishes
Mozerella
Walnuts
Olive oil
A dash of freshly pressed lemon juice
Oregano
Salt & Pepper

Instructions
Rinse the salad, tomatoes and radishes in water. Cut the tomatoes, radishes and cheese and add to the salad. Top with walnuts and lastly add some lemon juice, olive oil, oregano and salt and pepper.


By: Henriette Danielsen

Baking Recipes

Orange glazed cinnamon rolls

Looking for a zesty comfort food to enjoy this weekend? Look no further! Give these vegan orange glazed cinnamon rolls a try.

Ingredients
1 cup of your favorite unsweetened plant milk (I prefer soy or almond)
1/2 cup vegan butter 
1 packet instant yeast
¼ tsp salt
3 cups all purpose flour
1 ½ tsp cinnamon
¼ cup + 2 tbsp cane sugar

Glaze Ingredients
1 cup confectioners’ sugar (whatever vegan brand you prefer!)
3 tbsp orange juice
Orange zest from one orange
1 tsp vanilla extract

Instructions
In a large sauce pan, heat the plant based milk and 3 tbsp of vegan butter until the butter is melted. It should be about the temperature of bathwater, not too hot or it can kill the yeast! Pour your mixture into a bowl and sprinkle in the yeast. Let sit for a few minutes – when it gets foamy you’ll know the yeast is activated. Next add in flour and stir until just combined. Once it’s sticky, transfer it to a floured surface to knead. Knead until it is less sticky and make a ball with the dough.

Oil a large mixing bowl and add your dough ball back in. Cover with plastic wrap or a towel and leave it out to rise for about an hour. On a lightly floured surface, roll out the dough into a thin rectangle. Brush with 3 tbsp melted vegan butter and top with sugar and cinnamon. Now roll the dough with the seam side down, and then cut the dough into 2 inch sections and place into an oiled pan.

Preheat your oven to 350 degrees F. Brush the tops with the remaining vegan butter and cover with plastic wrap or a towel again to rise. Bake for 25-30 minutes or until golden brown. While they’re baking, mix together all of the ingredients for the orange glaze in a medium sized bowl. After it’s cooled for a few minutes, top with orange glaze, and enjoy!


By: Samantha Thayer / Photo cred

Recipes Smoothies/Juices

Our acaí super-smoothie

Oh, how we love to start our morning off with a fresh and sweet smoothie! And in this super-smoothie we have added acaí, a berry considered one of the top superfoods, due to their incredible antioxidant properties and other numerous health benefits.

Fun fact:  Acaí has a name nobody seems to get right. Did you know it is actually pronounced
AH- SIGH-EEE! There you go, now you go it.

Ingredients
3 dl raspberries
1 banana
1 tsp. acaí powder
A dash of agave syrup (for extra sweetness)
Almond milk (how much depends on the consistency you want)

Instructions
Mix all the ingredients in a blender, add to a glass jar and serve with a glass straw. As simple as that! Enjoy!


By: Henriette Danielsen

Baking Recipes Snacks

Tasty mid-week treat filled with raw cacao

There are plenty of situations that call for a little chocolate, and Wednesdays are one of them. We give you an easy-peasy mid-week snack made in no time.  

Fun fact: Raw cacao powder contains more than 20 times the antioxidant power that of blueberries.

Ingredients
1 handful goji berries
1 dl cashew nuts (unsalted)
2 dl almonds
1 tablespoon raw cacao
10 drops rom aroma
About 2-3 tablespoons agave syrup (depends on how sweet you want it)
2 tablespoons coconut oil
A pinch of Himalaya salt

Instructions
Start with melting the coconut oil. While it is melting, mix the almonds, cashew nuts and goji berries in a mixer, but not to fine. Then add raw cacao, agave syrup, rom aroma, salt and the melted coconut oil and mix together. Sometimes it is easier to mix with a spoon or your hands. Then place it on a plate and flatten out over the plate and put it in the fridge. Cut into mouthful pieces or like bars and keep in the fridge for about a week.


By: Henriette Danielsen / Recipe: Balanceyoga / Photo cred