Browsing Tag

SUPERFOOD

Be Inspired Featured

Getting them greens in

We all heard it before: eat more greens. Vegetables are the foundation of a healthy diet and your fountain of youth (you know the drill). But getting them greens in is easier said than done if you ask me.

Vegetables are incredibly rich in nutrients and antioxidants, which boost your health and help fight off diseases. In other words, true power food! Pretty awesome, right? Saying that you will start to eat more veggies is easy, but when it comes to it, many of us fall short of our daily needs.

We therefore give you five tips on how to be getting them greens in. We´re not promising a miracle, but maybe you’ll get inspired to lure in some more.

Throw them in a mixer
Adding greens to your smoothie is maybe the simplest way eat more vegetables. Maybe you´re not a hard-core green-smoothie lover, but simply adding a handful of spinach does the trick. Take a look at our smoothie recipes, we got tons of yummy inspiration.

Boost your brekkie
Lots of breakfast dishes are seriously better with some greens. Don´t agree? Let’s give you some examples: avocado toast, scrambled eggs with spinach and tomatoes, sandwich with crème cheese topped with carrots and so much more. There is no limit!

Greens for starters
Many of us usually have salad or veggies on our dinner plate, but start eating what we find the tastiest first. Which often means that the veggies are eaten lastly and most likely to be left over too. Why not serve your veggies as a starter? That way you make sure to have eaten them before you get too full AND you end up having a two-course dinner, win win!

Replace your chips
Have you ever tried kale chips? Easy peasy to prepare and so yummy. And best of all; way healthier than potato chips and that way you get some kale into your system too. Take a look at our recipe here.

Salute the snack
Ok, we are true snack lovers, as you know, and would never in our wildest dreams suggest celery instead of chocolate. Nevertheless, cutting up some veggies (and fruits) and bring along to work, school or just have them in your handbag, available when hunger kicks in, is a great way to add some extra greens into your diet and help you when hunger strikes.

So, best of luck! See you on the other side.

And remember, everything is difficult before it becomes easy. Small steps in the right direction are better than a huge leap you’ll stumble on.


By: Henriette Danielsen

Breakfast Nutrition

Colorful oatmeal

We’re huge fans of colorful food, like smoothies and acai bowls. However, during the colder months it can be nice to get some warm food into our freezing bodies.

This oatmeal is a perfect way to start the day, but can as easily be made for lunch or in the evening as well. Maybe after a workout or simply when hunger strikes. Just don’t forget the blueberries; it’s what gives it the lovely color.

Ingredients (serves 2)
2 dl oatmeal
4 dl water
1 dl frozen blueberries
1 banana
Superfood (like goji berries and mulberries)

Instructions
Mix the oatmeal, frozen blueberries and water and bring to boil very slowly, and don’t forget to stir. After about 2-3 minutes it’s done. Top with the banana and superfood and you’re ready.


By: Henriette Danielsen

Food

Four amazing benefits of pumpkin 

It’s that time of year – a chill in the air, leaves changing color, and the season for baking everything pumpkin!   

Although there are pumpkin treats that don’t pack much of a nutritional punch, there are some health benefits to this seasonal fruit. Today we’re going to not only go over these health benefits, but also some great ways to eat pumpkin!

Ready to fall into this goodness?

Fiber
Pumpkins are a great source of fiber. They have three grams per one-cup serving! At only 50 calories per serving, it will help you feel fuller for longer and on fewer calories.  Let’s not forget pumpkin seeds – they contain about 1.7g of fiber as well! Using pumpkin to help get your recommended ~28g of fiber daily will help aid your digestion as well!

Sleep Better
Yes, that’s right! Pumpkin can actually help aid sleep. The seeds in pumpkins are rich in Tryptophan, which is an amino acid that can cause sleepiness.
Fun fact: Tryptophan is a natural mood regulator, and can help balance certain hormones naturally. Eating pumpkin seeds can help you feel more calm.

Protein
Pumpkin seeds contain 30g of protein. Bonus, they also contain a significant amount of magnesium, potassium, and zinc.

Vitamin A
Pumpkin contains Vitamin A which will help protect your cells and boost your immune system. One cup of pumpkin contains a whopping 1,906mg of Vitamin A. Let’s not forget that Vitamin A also keeps your vision healthy.

Have I convinced you to try pumpkin out? Let’s dive in to some healthy pumpkin recipes!

Pumpkin No Bake Energy Bites from Gimme Some Oven.

Vegan Pumpkin Pie Pinwheel Bites from FoodFaithFitness.

Pumpkin Soup with Cranberry Apple Relish from USANA Test Kitchen.

I hope you enjoyed this post and feel inspired to try these recipes out! What’s your favorite pumpkin treat?


This post is contributed by Samantha Thayer, Online Outreach and Education Specialist from What’s Up, USANA?. For more information on health, feel free to visit their blog or find them on Twitter @USANAInc. / Photo cred 

Nutrition Smoothies/Juices

Grab and go!

Some mornings we rush to get out the door and finding time for breakfast can seem impossible. No worries, we got the recipe for the perfect grab and go brekkie!

Tips: Prep the smoothie before you go to bed and keep it the fridge.

Ingredients
2 bananas
4 dl frozen blueberries
4 tsp almonds
2 dl Greek or Turkish yoghurt
2 dl oat milk
Fresh blueberries for topping 

Instructions
Mix everything in and top with fresh blueberries. Serve cold.


By: Henriette Danielsen / Recipe inspiration: Det Nye Magazine / Photo cred 

Breakfast Nutrition

Crunchy granola

Looking for a healthier option then cereal for breakfast? Then granola fits the bill! This recipe is super easy and can be stored in a glass jar on the kitchen counter. Start your week with come crunchy granola!

Fact: Granola is a good source of healthy fats, which come from the nuts, seeds and oils it contains.

Ingredients
2 dl almonds
2 dl walnuts
2 dl hazelnuts
2 dl sunflower seeds
2 dl linseeds
3 dl sesame seeds
2 dl dried coconut
2 dl water
1 dl rapeseed oil
1 tsp. cinnamon
1 tsp. cardamom
A handful of goji berries
A handful of raisins

Instructions
Preheat the oven to 180 degrees. Finely chop all the nuts and mix them with all the seeds and dried coconut in a big bowl. Add the water, oil, cinnamon and cardamom and stir well. Spread it out in a baking tray and bake in the oven for about 15-20 minutes, until golden brown. Keep an eye on it so it doesn’t get burned. A tip is to take it out mid ways and stir a little. Let it cool off before mixing in the raisins and goji berries. Serve with yogurt and fresh berries.


By: Henriette Danielsen / Recipe inspired by: KamillaK / Photo cred

Smoothies/Juices

A berry good morning!

We prefer to start our mornings with a smoothie, and after we came accross this delightful, blueberry recipe we are hooked! Share it with your partner, friend or family at your next breakfast together! We promise that they’re going to love you for it

Fun fact: Blueberries are one of the only natural foods that are truly blue in color.

Ingredients
1 dl frozen blueberries
1 dl blackberries (preferably fresh)
1 small banana
A handful spinach
A dash of honey
2 dl almond milk (preferably homemade)

Instructions
Mix all the ingredients in a blender, before serving in a glass bottle. It’s the perfect way to start the day!


By: Henriette Danielsen / Recipe: Det Nye Magazine #07

Be Inspired

”We eat açaí because it’s good, healthy and to save the world”

It looks like a big, ripe blueberry, loaded with vitamins, minerals, fiber and antioxidants and tastes like nothing you’ve ever tried before. The açaí berry is the new superfood everyone talks about. We met up with Macacos, the family company that brought it to Sweden.
By: Victoria Thoors Photos: Macacos

Açaí bowl, or surfer food as many call it, is a dish based on a Brazilian berry that has become one of the biggest health trends in Europe.  Served as a purée in a bowl you might mistake it for sorbet, but this slush will give you much more nutrients than a bowl of ice cream ever would.
“It’s one of the healthiest superfoods. The açaí berries have 10 times more antioxidants than blueberries, contain high levels of omega 6 and 9, as well as twenty seven different minerals and vitamins”, says Camille Sucasas, one of the founders of Macacos.

We met up with Camille and her mother Andrea Sucasas at a superfood café in Stockholm to talk about açaí  and to have a bowl for lunch.
“It’s no coincident that surfers and MMA fighters eat this after and in between practice. You get full, but not too full. You will still be able to move afterwards. Not that heavy feeling you get after a pizza”, Camille explains.

But why start a business based on a berry?

Camille and her brother David have always talked about starting their own company. Ever since they were little they discussed several ideas with their parents, and coming from an entrepreneurial family you could say it runs in their veins. As their Brazilian mother thought of starting her own juice bar in Sweden, the kids reminded her of something they always miss when living in Sweden, Acai.

”We wanted to bring one of our favorite foods, but it wasn’t easy, but we are a bit crazy and did it anyways”, Camille says with a laugh.

The açaí berries grow in the 25 meter tall açaí palm trees in the Amazon rainforest and nowhere else. It’s remote and difficult to get hold of. It took Camille’s mother Andrea about two years of research until she found a supplier who would help them to get pure açaí .
”Many claim to sell real açaí , but it’s either filled with sugar or mixed with water”, Andrea explains.

acai_rio_bowl_recept_

For how long have people in Brazil been eating açaí?
Andrea: We don’t really know, but for a very long time. The people living in the Amazon eat it daily and are super healthy.

Camille: According to a recent study from the US people eating açaí over a longer period of time never develop heart disease or some types of cancer. It can also help balance the stomach and reduce bloating and constipation.

We get interrupted by the waitress who serves us our very first açaí bowl. It’s served ice cold since the berries have to be frozen right after being picked or the nutrients will disappear.

“We have to make sure to freeze the berries within 24 hours and in order for us to know it’s done correctly we take part in the whole process from the picking, to testing and freezing”, Andrea explains.

We dig in to our bowls and it tastes amazing. It’s sweet, but not too sweet, mixed with banana it has a smooth texture and together with the nuts it enhances the earthy and round flavor that reminds you of raw cacao. One can’t help but wonder how the export of such a rare berry affects the bleeding rainforest.

Camille: We have to do it the right way to save the Amazon. We have to be careful and harvest the açaí like people have always done it, by climbing the trees and make sure not to destroy them in any way. Fact is you earn more money by selling açaí than deforest parts of the rainforest.

Andrea: Thanks to the strong acai culture in Brazil and the increased demand in Europe, we’ve managed to grow new açaí trees on over 1500 hectare where nothing used to grow. The Amazon is slowly recovering, but it’s far from its glory days.

Camille: The Amazon rainforest works as the lungs of the earth. If it disappear we might as well. That’s why our slogan is; ”We eat açaí because it’s  good, because it’s healthy and to save the world”.

Want to try this delicious and perfect lunch alternative? Check out their webpage to find out where you can purchase and how to make your very own açaí bowl.