This blog is about gut flora, good bacteria, scientific research, and anti-inflammatory food. It’s a prescription for anyone who wishes to eat their way to a healthier life. It’s impossible to overdose on this course of treatment.

Recipes, Therese Elgquist

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Bircher Muesli with Plum Compote

No matter how much I love oatmeal (and it’s a lot), I rarely have the craving for a warm  bowl of it during the summer months. I would rather have something refreshing and preferably something that can easily follow with me to the beach for a breakfast out in nature. 

Bircher muesli? If you’re not familiar with it-is a popular breakfast dish in Germany and Switzerland that is very similar to the trendy overnight oats, but with muesli as a base instead of just plain oatmeal. The name comes from the Swiss man who is said to have come up with the recipe in the early 1900’s.

Add oatmeal and seeds, or a ready-made muesli, soak in the evening, and you have a really creamy and saturated raw-like porridge ready to eat in the morning. You can eat it cold or let it sit out for a while to come to room temp before eating it. Technically you could even heat it up if you are going for a hot porridge but that’s not what we’re doing today.

Bonus tip: make a larger batch of the plum compote, it can store for a week with a tight lid, and it’s good on an array of dishes.

Bircher muesli with Plum Compote
(2 servings)

1 red apple, unpeeled and coarsely grated
1 cup oatmeal
2 teaspoons of ground cinnamon
1 teaspoon ground cardamom
2 tablespoons pumpkin seeds
2 tablespoons chia seeds
2 tablespoons flax seeds
¼ cup dried organic fruit or berries
½ cup unsweetened preferred yoghurt
1 cup of water

Plum Compote:
2 plums, diced
¼ cup water
1 tablespoon chia seeds

Combine all of the muesli ingredients in a bowl. Stir again after 10 minutes to avoid clumps. Split into two bowls or in glass jars to create a portable breakfast for the next day. Leave to rest in a cool place for 8 hours or overnight.

Simmer the plums with the water in a saucepan until they softened and mix into a puree with a stick mixer. Stir in the chia seeds. Stir again after a few minutes to avoid clumping. Cool for 5 minutes.

Top the bircher muesli with plum compote before serving.

Try varying the fruit in the compote. Replace the plum with raspberries, strawberries or rhubarb (+ maple syrup to offset the tartness).


Please follow Therese Elgquist on Instagram @plantbasedbythess, or continue to be inspired by Therese’s website Photo: Fanny Hansson (The new green protein, Bonnier Fakta).




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Thanks Almedalen!

Today we’re handing the keyboard over to our art director, Anna. She’ll be sharing more of the juicy details from our happenings last week that you may have seen on insta.

My brain is finally sifting through all the information it inundated with last week. For the second year in a row, we were in Almedalen with our non-profit initiative #friskmat – which during the past year has become a non-profit association that you can become a member of. (friskmat translated means “wellness food”) This year’s visit looked quite different from last year since this time we arranged both mingle and a breakfast seminar. A lesson we rookies picked up from last year was that the biggest takeaway from this event was the creating and strengthening of new contacts. So this year, the focus was on meetings, networking and information gathering (…as well as some tossing around of beach balls of course).


The association is currently working on two main things. The first is to drive public opinion on the importance of nutritious, good and appetizing food in the public sector to counter lifestyle-related diseases. If you follow the association on instagram, you have seen how diligent we have been in writing articles for the past nine months. We can proudly state that more than 90 articles have been published. The other thing we do is lay the groundwork to be able to build a community for the grassroots work within public food sectors. We dream of a place where school cooks, nurses, in-home care staff and kitchen assistants – basically anyone who works in public sector food – can gather and receive education, inspiration and go on to share their knowledge with colleagues all around the country. And HOLY GUACAMOLE what positive responses we’ve received from professional kitchens on that idea! We also received some great input regarding that work! We are so excited about continuing! Can’t write enough exclamation marks!!!!!!!!!!!!!!!!!!

On Tuesday morning we also held a round table together with Generation Pep based on the PepReport 2019 which they released earlier this spring. The issue we took up at breakfast in Rosa Gården (thank you Project MatLust for letting us take up space in your garden) was “How can society help children and young people to make more healthy choices?”.  Sitting around the table was a very competent team with a lot of sharp people gathered together. 

In summary, there was a great consensus that the solution lies primarily in more knowledge, mainly among parents and educators, but also in ensuring that the unhealthy choices are not made so readily available to children. As Generation Pep’s report shows, 98% of the children know what choices are in their best interest, yet only 2 out of 10 actually get enough fruit and vegetables on a daily basis.

All participants in the conversation were to define a task for themselves, something they can do to contribute to a positive behavior change. We’ll then follow up a year from now. Some of the tasks among us are as such – Anna-Karin from Sweden’s National Food Administration chose to start a review of the country’s school cafeterias and what they offer. Fredrik at Capio will work to get information about the importance of healthy eating from childrens very beginnings out to the parents of the 65,000 small children who are listed in their pediatric care centers. And Mats and Ulrika plan to organize a number of seminars in the Parliament throughout the year to create awareness among their Parliament colleagues about the urgent need to lift diet as part of preventive health care.

Pretty cool right? For heaven’s sake, things are really gonna happen now!

Here in the picture you can see enthusiasts Catharina and Frida with me at the event. Catharina and Frida are true rock stars who work with this completely voluntarily – what would we be without you?!!!!

Yeah so, as I mentioned earlier, my brain has finally begun to wind down after all of this excitement and yet what I’ve mentioned here is just a small part of the amazing things we conjured up. We are so looking forward to transforming this experience into practical work in the coming autumn.

But first – a little summer vacation!

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Food Pharmacy, Recipes

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Plato’s Summer Bubbly

We are in the middle of the summer months of June, July, August and vacay time has just begun. We intend to stay far away from the city and fully enjoy the sun, wind and water on Sweden’s beautiful west coast for several weeks. The anticipation is killing us! In a few weeks, our third book, Näringsjägaren (the Nutrient Hunter), will release in Sweden, and after months of intense typing, we feel well worth a few weeks of rest. But before we make ourselves too at home in the hammock we feel it necessary to celebrate the finished book script with a glass of sparkling wine.

Wine, you say, but what does your gut flora think about that?

When we try to explain our approach to food and health, we often turn to our dear friend Plato and his first-class theories. For those who are unfamiliar with some of his concepts, Plato’s theory, the World of Forms, consist of two worlds: 1) the world of ideal forms (the perfect ideal) and 2) the perceptible world (reality).

Plato was likely not overly interested in turmeric and green smoothies, however we still like to think that it is possible to draw parallels from his concepts to our relationships with food. 

Simply explained, one could say that if the ideal world consists of the research and science that exists about how we should eat and drink in order for the body to maintain optimal form, then we, our children and our cravings are the perceptible world. We strive for optimal, but also surrender to reality.

In the perceptible world (a.k.a, reality), it is impossible to be perfect, and that’s OK. What would life be if we didn’t fall for temptation now and then?

Today we fell for the temptation to cheers with a luxurious glass of bubbly. On another day we might thank kindly but decline and instead fill our glasses with some Plato’s summer bubbly instead. Which is without a doubt our absolute best substitute for champagne. By the way, the recipe is also in our new book (have we mentioned that the book script is finally ready?). Cheers!

Plato’s bubbly
(1 glass)

bubble water (carbonated spring water)
1 tablespoon raspberry vinegar

Pour bubble water and the vinegar into a champagne glass and sip just as you would with a glass of champagne. For a nice touch toss in a fresh raspberry!

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Food Pharmacy

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Knife Sharpening the Easy Way

Hot tip today for our ladies and gents in the U.S.! What is sharp and indispensable in the kitchen, many chefs’ prized possession and something, though you own more than one that you paid a pretty penny for, you are likely neglecting?  

If you guessed: knife  – then you just might be sharper than your blades are right now.

If you  haven’t heard of Knife Aid yet then keep reading. Seriously such a genius way to keep your knives in tip top shape for all of us modernistas out there too lazy to do it ourselves or take them in somewhere to get it done. 

Here’s us: “Hmm, my knives kind of suck lately (consider taking them in somewhere and then reflect on our life’s truth). I guess I’ll just have to live with sucky knives because, no, no I am not going to wrap my knives up individually and drive them somewhere to be sharpened and forget them three times over the next two weeks before I manage to pick them up.” 

But now we don’t have to live with sucky knives because Knife Aid offers knife sharpening services via the net and your very own mailbox. 

They can even make repairs to your knives, not in the sense that you snapped the knife in half when you thought you could just ninja chop a coconut open (not that we’ve ever done that), but they are wizards at  fixing chips and broken tips. You can check out this insta post for a glimpse of what they can do, or visit their website to check out their services. 

You’re welcome for this amazing tip, also please trust us when we say, do not test the coconut chopping theory at home on your own knives.  

Virtually everyone has knives and unless yours are magical, they will need sharpening at some point. This is literally the smartest way to get it done by professionals!