Nutrition

Recipes Smoothies/Juices

Easy green

Green smoothies can for some taste a little “to healthy”, since they´re often not so sweet. So, we experimented a little in the kitchen and came up with something very green, yet sweet and fresh.

Ingredients
1 small avocado
1/2 cup frozen mango
2 handful fresh spinach
A dash of agave nectar (or honey)
Unsweetened almond milk

Instructions
Through all the ingredients in a blender and blend until smooth. How much almond milk to use depends on how thick or think you want you smoothie.

A perfect way to start your day!


By: Henriette Danielsen / Photo cred

Nutrition Smoothies/Juices

Filling smoothie on the go

Smoothie is the perfect grab-and-go food, and by simply adding some oats and almonds it will keep you satisfied longer.

Fun facts: All nuts have heart-healthy fats, but almonds contain the most fiber per serving, which can keep you fuller longer.

Ingredients
2 bananas
1 cup oats
1 handful of almonds
1 tsp. peanut butter
1-2 cups almond milk (depends on how thick/thin you want your smoothie)

Instructions
Add all the ingredients in a mixer and blend until you get a smoothie consistency. Pour into a bottle and enjoy on the go.


By: Henriette Danielsen / Photo cred

Nutrition Smoothies/Juices

Pink power

Whenever you need a colorful uplifter! 

On the go, quickly need a snack or just feeling lazy? Here’s your saviour; a pink power smoothie! Healthy snacks don’t have to be complicated. Let’s do this!

Ingredients
1 banana
1 dl frozen raspberries
2 dl soyghurt (sugarfree)
A splash of oatmilk

Instructions
Simply mix it all together, serve in a gorgeous jar or just turn the blender up side down and chug it all down if you’re feeling lazy (happens at my place a whole lot). Enjoy!


By: Nutritionist Clara Mo

Dinner Nutrition

Creamy tofu pasta with homemade ajvar & fresh basil

This is a favorite at our place and it would be a crime not to share the recipe! Make a huge batch and enjoy it for days or make it as a fresh and delicious dinner for two.

Ingredients (serves 2)
150 g Whole grain pasta
150-200 g Tofu

4 Red peppers
1 Zucchini
1 Red onion
1,5 tbs Apple cider vinegar
1 tbs Canola oil
Salt, pepper, oregano & fresh basil

Instructions
Cut the onion into pieces and the red pepper into 5 big pieces each and get rid of the core. Remove a tiny amount of the soft part in the middle of the Zucchini and then cut the rest of it into cubes (as shown in the picture). Put the onion, the red pepper and the zucchini on a baking sheet and make sure the inner parts of the red pepper are pointing downwards. Put it all into the oven at 200 degrees until the veggies turns soft.

Meanwhile, cut the tofu into cubes and fry in a pan until golden brown and start cooking your pasta.

When the veggies are finished baking, take it out and start removing the shell of the red peppers. Put the soft inner parts in a blender along with half amount of the zucchini and onion. Add apple cider vinegar, oil, salt, pepper, oregano and basil and mix until smooth. PS! The taste of the pasta sauce (ajvar) should of course be tasty but a bit more salty and flavorful compared to if you would eat it as it is. When mixing the sauce with the pasta the flavors will be diluted.

Blend your homemade sauce into the cooked pasta and add the rest of the pieces from the onion and zucchini as well as fresh basil to the dish. A strong recommendation from me is to serve the dish with green pesto and some sprinkles of salt if needed. Enjoy!


By: Clara Mo

Baking Nutrition

Mid-week delight

There’s nothing better than the smell of fresh muffins baking in the oven. These muffins are made with whole wheat flour, and are dairy- and egg-free.

With only 10 minutes needed to prep, and about 18 minutes of baking, these vegan almond-blueberry muffins will be ready to devour in no time.

Ingredients
1 ½ cup whole wheat flour
¼ cup brown sugar
½ cup white sugar
½ tsp. salt
2 tsp. baking powder
 cup coconut oil
1 cup applesauce
½ cup almond milk
½ cup old-fashioned oats
1 cup almond slices
1 cup blueberries (can be frozen or fresh)

Instructions
Preheat the oven to 400*F and grease your muffin pan. Combine all the dry ingredients, then add the wet ingredients. Fold in blueberries. Pour batter into muffin cups, I filled mine to about ¾ full. Bake for 17-18 minutes and then they’re ready to be enjoyed!


By: Samantha Thayer

Drinks Nutrition

The perfect chocolate milkshake

Chocolate milkshake; I bet I got your attention now, didn’t I?

Being a chocolate lover as I am milkshake is a favorite drink of mine. However, it often leaves me with a stomach ache, so this healthier option is my lifesaver. Maybe it can be yours too?

Ingredients (serves 2)
4 big dates
1 avocado
2 tbsp. raw cacao
3-4 dl almond milk

Instructions
Mix all the ingredients until you get a smooth consistency. We recommend you to add a good dose of almond milk to make it a bit thinner, but find what suits you best. Serve in a high glass with a glass straw.


By: Henriette Danielsen / Photo- and recipe cred: Nina Isabell Abrahamsen

Baking Nutrition

Easy Vegan Banana Bread

Today we’ve got a quick, easy banana bread recipe that is dairy and egg free to share with you.

This bread is great as a dessert, breakfast, or afternoon snack. Feel free to add crushed walnuts or sliced bananas as a topping if you prefer.

Ingredients
3 large mashed bananas
2 tbsp. ground flaxseed
1/3 cup rice milk (or almond milk)
1/3 cup coconut oil (melted)
2 tbsp. maple syrup
2 tsp pure vanilla extract
1/4 cup plus 2 tbsp. cane sugar
1/2 cup oats
1 tsp. baking soda
1/2 tsp. baking powder
1/2 tsp. fine sea salt
1 1/2 cups flour (almond flour is a great choice)

Instructions
Preheat the oven to 350°F (170°C). Lightly spray a 9×5-inch loaf pan with oil and set aside. Mix wet ingredients until well combined and then add dry ingredients to wet ingredients and combine. Pour into loaf pan and place into oven.  Bake for 45 minutes until light golden brown on top. Let cool for 30 minutes before serving. Enjoy!


By: Samantha Thayer / Photo cred

Dinner Nutrition

Creamed mushroom and spinach casserole

//In collaboration with Oatly

With both the environment and the animals in mind, we like to try out different plant based products. We were therefore very happy to collaborate with Oatly, making dinner the Oatly way!

What may that be, you may wonder? The original idea behind Oatly was to find a way to make a nutritious liquid product for people who just didn’t like cow’s milk or were unwilling to use it for personal reasons. Everything they make, they make on Swedish oats. Their goal is to deliver products that have maximum nutritional value and minimal environmental impact. Sound pretty damn awesome to us!

So, on today’s menu we have a creamed mushroom and spinach casserole.

Ingredients (serves 3-4)
1 Onion
Olive oil or butter for frying (we used vegan butter from Goodstore)
1 pack of mushrooms
4 handfuls of spinach leaves
250 ml Oatly single cream
2 tbsp. Oatly crème fraiche
0,5 dl soya
1-2 tbsp. chili sauce
Salt & Pepper
Rice
(Chicken, if desired. Either in the casserole or on the side, but we recommend a vegetarian option).

Instructions
Start by preparing the rice. When it’s boiling, you can start by finally chop the onion and fry in the pan. Then add the chopped mushrooms and let them fry until golden brown. When ready, add 1 pack (250 ml) of Oatly single cream, 2 tbsp. Oatly crème fraiche, the soy- and chili sauce and let it simmer for a few minutes. Then add 2 tbsp. corn flour and whisk well. This is to get a thicker consistency. Lastly add the spinach and stir well. Season with salt and pepper and serve with rice.


By: Henriette Danielsen

Nutrition Snacks

Chocolate banana peanut butter bites

We can’t seem to get enough of easy and yummy chocolate recipes and this time we want to introduce you toooo… drum roll please! Chocolate banana peanut butter bites!

Yes, your mouth is supposed to water right now and yes, you should head by the store on your way home later today. Because this is a weekend snack you don’t want to miss.

Ingredients
Banana
Peanut butter
Dark chocolate

Instructions
Slice the banana and spread some peanut butter between two slices. Then melt the dark chocolate over a water bath and dip the banana and peanut butter bites in the chocolate. When you’re ready, put the bites in the freezer for about 20-30 minutes. Take out right before you serve, since they melt quickly.


By: Henriette Danielsen / Photo cred

Featured Nutrition Smoothies/Juices

Green booster

Did you know that your gut health and immune system are linked? That as much as 70-80 percent of your immune tissue is located within your digestive system? In other words; it’s considered wise to contribute to a healthy gut flora. 

We came across this smoothie in our latest bible; Food Pharmacy! A book we recommend everyone to read, it’s truly eye-opening. This green booster is full of plant fibers that are good for your gut, so let’s “gut” going (hehe).

Ingredients
70g salad (rucola or other of choice)
2 handfuls of spinach
½ cucumber
½ lemon
1 cm ginger
2 stalks of celery
1 avocado
2 dl water
1 tbsp. coconut oil

Instructions
Mix all the ingredients in a blender until you get a smooth consistency. That’s it! That’s one step in the right directions towards a happy and healthy gut.


By: Henriette Danielsen / Recipe: Food Pharmacy