Food Pharmacy

Yoga retreat.

We’re finally on our way to the yoga retreat at Shanti-som in Marbella, Spain, that we helped put together. Here you have Mia’s view at Düsseldorf Airport. A cold potato salad, for like 500 euro. An overheated headset on the horizon. Lina across the table reading Proust out loud, and… But hey, wait. Where’s Lina?

Answer:
She’ll be here in a minute.

Reservation:
Let’s hope so.

Lesson:
Don’t expect to be able to go to Paris on short notice, cancel your ticket from Stockholm to Düsseldorf, book a flight from Paris to Düsseldorf, and then expect your old ticket from Düsseldorf to Malaga to still be there. Because it won’t. End of message.

However, Lina is finally on her way and if all goes well, she’ll be at gate B53 (Lina, I’m repeating: GATE 53) in an hour. That is, If all goes well.

Otherwise, Mia will have to give lectures on her own for four days. And Lina? Well, I guess she will have to do a Tom Hanks, or something like that.

You’re more than welcome to follow us on Facebook and Instagram. And buy our book in Polish here and professor Stig Bengmark’s synbiotic here.



Food Pharmacy

New study: Eat at least 800 grams of vegetables a day.

Scientists have long known about the various benefits fruits and vegetables have on our health. However, new research, led by scientists from Imperial College London, shows that eating 800 grams a day (roughly equivalent to ten fruits or vegetables), may prevent the risk of premature death. 

If people ate ten fruits or vegetables a day, as much as approximately 7.8 million premature deaths worldwide could be prevented every year. The same amount of fruits and vegetables was also associated with reduced cholesterol levels and blood pressure. According to the study, some fruits and vegetables may even reduce DNA damage, and lead to a reduction in cancer risk.

The results revealed further benefits with higher intake, and the greatest benefit came from eating 800 grams a day. In comparison to not having any vegetables at all, even a daily intake of 200 grams was associated with a 13 percent reduced risk of cardiovascular disease. A daily intake of 800 grams would reduce the risk by 28 percent.

We still don’t know if intakes greater than 800 grams a day would further reduce the risks. Professor Stig Bengmark, and many other scientists, recommend a daily intake of 2 kilograms of vegetables, since vegetables contain everything that your intestinal bacteria need in order to create a healthy gut flora, prevent inflammation and strengthen your immune system. We’re eager to see what future studies will reveal about the potential benefits from eating even more than 800 grams of fruits and vegetables a day.

PS. The Swedish National Food Administration recommends an intake of 500 grams a day, a target far from all are able to reach.

The study: http://www3.imperial.ac.uk/newsandeventspggrp/imperialcollege/newssummary/news_22-2-2017-16-38-0

You’re more than welcome to follow us on Facebook and Instagram. And buy our book in Polish here and professor Stig Bengmark’s synbiotic here.



Recipes

Your new best friend – the healthy carrot cake.

A healthy carrot cake that will help improve your gut bacteria – is that possible? The answer is: yes.

On behalf of your gut flora, we would like to make an agreement with you. From now on, can we agree to always use this recipe for carrot cake? That we crumple up all other recipes that include white refined sugar, wheat flour and philadelphia cream cheese, into small balls of paper, and instead put this on the wall (don’t forget to print it out on paper first).

Ok? Have you crumpled? Good, let’s go.

Put 2 cups of soaked cashew nuts, 2 tbsp of coconut oil, around 6 tbsp of honey, 2 tbsp of lemon, and a little bit of water in a blender. Mix until you have a velvety smooth, fluffy frosting that you, under no circumstances, are allowed to taste. You would eat it all straight from the bowl.

Reach for two large carrots. How big a large carrot is supposed to be is obviously a tricky question. If you’re a toddler, a carrot might seem gigantic, whereas if you’re in the middle of a mid-life-crisis, it might seem smaller. To be on the safe side, we’ve placed some stuff right next to the carrots. Just to make sure you get what size we’re talking about.

Chop or grate the carrots and mix with 2.5 dates, 1.5 cups of oat flour, half a cup of shredded coconut and 1 tbsp of ceylon cinnamon. Put in a springform pan. Done!

No, just kidding. Mix all the ingredients until combined and sticky. Place half of the carrot cake mixture in the springform pan, and spread one-third of the frosting on top. Put in the freezer. When the cake is cold enough, remove from the freezer and do the exact same thing all over again: layer the rest of the cake mixture and the frosting evenly on the carrot cake. This way, you will get an incredibly delicious carrot cake with two layers of frosting.

Once you’ve made a cake this tasty, there’s a risk you might want to wolf it down in one bite. After all, it’s a healthy carrot cake, right? Well, we just want to raise a tiny tiny red flag (about a square inch small), and point out the fact that it still raises your blood sugar levels (but unlike a regular carrot cake, it also contains antioxidants and fibers). So don’t revel. Don’t eat it for breakfast. Have it as dessert or Swedish fika.

Sermon is over. Eat your carrot cake slowly and enjoy. It’s worth it.

You’re more than welcome to follow us on Facebook and Instagram. And buy our book in Polish here and professor Stig Bengmark’s synbiotic here.



Food Pharmacy

A gem of a restaurant.

Okay, here’s a real treasure. There’s only one small small catch, it’s in Tokyo. But except for that tiny detail – incredible!

In the district Aoyama in Tokyo, there’s a museum called Nezu Museum. And on the opposite side of the street, pretty much facing the entrance of the museum, hidden behind greenery, you’ll find a wonderful restaurant.

It’s called Down Satirs, and not only is it super cozy, they also have the best service, and the food is just amazing.

The lunch that Lina had a couple of weeks ago included a salad with lentils and a few drops of apple cider vinegar, wild rice with scrambled tofu and mushrooms in curry. This happened while Mia were having flabby zucchini fritters at a ski resort in the north of Sweden. But you see, that’s a whole other story.

You’re more than welcome to follow us on Facebook and Instagram. And buy our book in Polish here and professor Stig Bengmark’s synbiotic here.



Food Pharmacy

Sneak peek of the cookbook.

We haven’t been posting that many recipes lately, and the excuse is we’ve been busy preparing and taking photos for our new cookbook. We spend all our time testing, tasting and fine-tuning, and when it’s finally time for dinner we’re stuffed.

Anyhow, we took a lot of sneak peek photos while we were shooting yesterday, but only in portrait shape. So, either you’re able to overlook it, or you’ll turn your computer or phone sideways right away (it will be harder to read though).

Look! Our precious granola pays another visit to the cookbook. This time in the shape of a cookie. An insanely delicious cookie.

A couple of incredible boosters: horizontal pickled red onions (obviously without sugar), horizontal quick kimchi (that won’t ever go bad), and horizontal homemade, super creamy coleslaw.

There’s a full chapter about fine dining too. You know, OUR take on fine dining. No complicated bananas flambe, or time-consuming tournedos with green pepper sauce. Just recipes that will require a tiiiny bit more effort than your everyday dinner.

That’s all folks. Beautiful, right?

You’re more than welcome to follow us on Facebook and Instagram. And buy our book in Polish here and professor Stig Bengmark’s synbiotic here.



Food Pharmacy

Soy foods appear to cut the risk of dying from breast cancer.

We pick up where we left off.

Yesterday, we wrote about a new study which we found on David Stenholtz’s, senior consultant of oncology, Facebook page. The results show a reduced risk of dying from breast cancer, for those who include soy foods in their diet. In the study, published in the journal Cancer, scientists examined 6 235 patients diagnosed with breast cancer, and documented dietary intake and number of deaths. The results showed that, among women who had tumors that were negative for hormone receptors and who had the highest intake of soy isoflavones, the risk of dying from breast cancer decreased by 21% during the follow-up time of 9.4 years, compared to those who had the lowest intake of soy isoflavones.

Few foods are as debated as soy foods, and when we last wrote about this study on the Swedish blog, we received a ton of questions from you guys. Many seem to believe that soy foods increase cancer risk, and now this study takes the opposite view. Of course you’re confused, what’s the truth here?

Since soy foods may act like estrogen, but have anti-estrogenic properties as well, whether you would recommend soy foods to patients with breast cancer (especially women who receive hormonal therapy), is a controversial issue. David Stenholtz writes on his Facebook that soy appears to be beneficial for all patients, including those who are treated for estrogen-receptor-positive breast cancer. He refers to WCRF and a report in which women with breast cancer are advised to eat soy-rich foods.

We’re no experts on soy foods, so if you want to read more about this we recommend you to read this article by the Physicians Committee for Responsible Medicine.

You’re more than welcome to follow us on Facebook and Instagram. And buy our book in Polish here and professor Stig Bengmark’s synbiotic here.


Food Pharmacy

More soy foods to the people.

Breast cancer runs in both of our families, so whenever we read about it we open our eyes extra wide. Today, we bumped into some good news on David Stenholtz’s, senior consultant of oncology, Facebook news feed – a study which shows that, among women with breast cancer, those who include soy foods in their diet appear to cut the risk of mortality. 

We’ll dig deeper into this subject soon, but we wanted to open the door slightly today. In the meantime, we’re happy that we decided to add lots of yummy tofu recipes to our upcoming cookbook – we use tofu for everything from lasagna to scrambled “eggs”. Not to mention our soybean dip. Oh dear. Starting to drool just thinking about it. No promises, but we think it might be the best recipe in the entire cookbook.

Link to the study: http://onlinelibrary.wiley.com/doi/10.1002/cncr.30615/full

You’re more than welcome to follow us on Facebook and Instagram. And buy our book in Polish here and professor Stig Bengmark’s synbiotic here.



Food Pharmacy

Two fun things that have happened.

Two fun things that have happened:

1. The Swedish magazine Mama has written a really nice article about us.
2. We’ve met the iconic and award-winning singer and songwriter Lisa Ekdahl, famous for her delicate, child-like voice and poetic Swedish lyrics.

Let’s start with the magazine Mama. Already on the cover they bid farewell to sugar. Exciting, let’s browse through.

Did we tell you we met Lisa Ekdahl?

Anyhow, on page 100 we’re told that the editor in chief herself – Louise Bratt Tidmarsh – funnily enough has read our book, and was inspired enough to change her diet for a week and follow some of Stig’s commandments for a healthy gut flora. And she had liked it. Amazing!

Did we tell you we met Lisa Ekdahl?

After Louise’s very very awesome article, Mama treats you to a short interview and a couple of recipes from our book. You recognize the anti-inflammatory turmeric shot by now…

… and Luke Skywalker’s granola, the crispy kale chips, and meatless spaghetti bolognese without spaghetti.

To conclude, we show you this picture of the two of us, and Lisa, from yesterday’s book signing event at the iconic department store Nordiska Kompaniet in Stockholm. We make no secret of the fact that we got a bit star struck.

You’re more than welcome to follow us on Facebook and Instagram. And buy our book in Polish here and professor Stig Bengmark’s synbiotic here.



Food Pharmacy

Matcha – a new substitute for coffee?

Lina is finally back from Tokyo and brought home a big jar of emerald green Matha tea + a wooden whisk. Thank you Japan, we will start whisking our Matcha already today!

But, the same second we write this the old ladies suddenly start to doubt. Is this just another trend? Lucky enough we have a 20 year old intern, Hema-Lou, from Paris that has a friend working at Koyu Matcha. Hema-Lou had a cup of tea and a chat with her friend.

So, what is matcha tea?
It is a Japanese powedered green tea used for traditional ceremonies in Japan – the particularity of this tea is that you consume the hole leaf instead of only infusing it. Which explains that you have more nutritional benefits than regular green tea. Perhaps, one cup of Matcha tea represents ten cups of regular green tea.

Why should I drink matcha tea ?
For calm and clean energy. It has lower bad side effects than coffee. It gives you energy without the effects on your nervous system. Matcha is full of l-theanine which gives the necessary energy for your body and brain. Furthermore it helps you to stay focused – it is good to include it in your diet if your are pro-active in your work and life.

Has it long term effects on you also?
In fact, it have hundred times more antioxidants than regular green tea so, in terms of long term, matcha tea can have important benefits such as cancer prevention, longetivity, protection against heart disease, diabetes, stroke prevention, lower cholesterol level, liver protection, it improves memory, protect skins from UV damage and increases sport endurance.

How can I consume it ?
You can have it the traditional way which is with hot water. Or with soya milk or almond milk which tastes really good (though you have to dissolve it in hot water first). Or you can cook with it, for example bake cakes or put it in smoothies for the green color.

Thank you so much, Hema-Lou, now the old ladies know!

You’re more than welcome to follow us on Facebook and Instagram. And buy our book in Polish here.

 



Recipes

Root vegetable hash with mustard sauce. 

Yesterday was Sunday, and of course we did what we always do: we prep meals for the whole week. Not, just kidding. Unfortunately, you can count on one hand how many times we’ve done that. But yesterday, it finally happened. And now is the time to brag about it. Let’s go!

Yesterday, we made root vegetable hash. We suggest you double the recipe, because then you can a) put half of the uncooked cubes in a bowl in the fridge until you feel like cooking them, or 2) put the rest in the freezer.

Root vegetable hash with mustard sauce
(the doubled recipe)

olive oil
2 yellow onions
4 cloves of garlic
1 kilogram potatoes
6 beetroots
6 carrots
4 parsnips
½ Swedish turnip or rutabaga
lots of soybeans
2 zucchini
lots of dill
salt & freshly ground pepper

Mustard sauce
(the doubled recipe)

1 tbsp mustard
2 tbsp olive oil
1 tbsp honey
1 tbsp lemon juice

This time, we pan-fried the hash at low temperature, but of course, baking in the oven works too. Anyhow, peel and chop the onions, and let them soften together with some olive oil in a pan. Add diced potatoes and beetroot, and gently heat for around 10 minutes. Cut carrots, parsnips and turnip into cubes, and add to the pan. After another 10 minutes, add soybeans and diced zucchini as well. After an additional 10 minutes, it should all be evenly cooked. Make the sauce while you wait for the hash. Just toss and mix, no fuss.

Since we doubled the recipe, we couldn’t fit everything into the cast-iron pan, so half of the dices ended up in a bowl that’s now in the fridge.

We allowed ourselves to double the mustard sauce recipe as well. Gosh, this sauce. Yummy.

Ultimately, we added the mustard sauce and enormous amounts of dill to the root vegetable hash, and jumbled it all up. By the way, we let the hash cool off before we wolfed it down (read why below). What’s that, you wonder why it’s so incredible? It’s six of one, and half a dozen of the other: the scales are even between the taste, and the fact that we get to eat it again the day after tomorrow, and then without the least effort.

But hey, why do we let the root vegetable hash cool off before we wolf it down?
Because cold root vegetables = good fibers, whereas hot root vegetables = sugar. However, we’re not saying you have to munch on just raw potatoes for the rest of your life – keep a cool head and let the potatoes (and other root vegetables) cool off after you’ve cooked them, and they’re once again full of tip-top fibers!

Recipe inspo: Wooonderful Green Kitchen Stories