Recipes

The world’s most amazing Midsummer layer cake (bonus: it’s also healthy).

Today, we’re making the world’s most amazing (and trying to one’s patience) Swedish Midsummer layer cake. You have a terrible number of steps ahead, but it will all be worth it in the end. It’s all forgiven when you hear the guests’ applause.

Step 1: Pancakes
Beat 3 large eggs and add to 1.5 cup buckwheat flour, along with 2 cups plant-based milk of your choice, almost 1 cup water and a pinch of salt. Pan-fry at low temperature in coconut oil, and curse out loud when the first one breaks. Remember, it’s quantity and not quality – the guests will never notice one or two broken pancakes under all the layers of caramel sauce and coconut whipped cream.

Step 2: Green bananas
Peel and slice the bananas. Let’s just say, we wish you a very warm good luck.

Step 3: Mashed berries
This step is simple. Use a fork to mash 500 grams of berries of your choice.

Step 4: The caramel sauce of your dreams
Made quickly and geschwint. Place 10 dates (maybe a few more if they’re small), almost 1 cup plant-based milk of your choice, and a pinch or two of pure vanilla powder in a blender (don’t forget to press start).

Step 5: Coconut whipped cream
Place a can of coconut milk in the fridge, and then use a whisk to beat the “solid” part by hand. Are you still there? Keep your hopes up, you’ll make it through.

Step 6: Framework
Start with one pancake and cover it with a thin layer of bananas. Add another pancake, and spread mashed berries. And on top of the next pancake, why not place 1/3 of the caramel sauce? Then 1/3 of the whipped cream. And then you keep on going until there are no pancakes left.

Step 7: Roof
Finish with a final layer of the coconut whipped cream, and decorate generously with fresh berries.

Step 8: Eat
Congratulations – after thousands of hours, you’re finally ready for Swedish Midsummer. We were thinking, it might be a good idea to share your cake with friends and family, but of course, that’s completely up to you.

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

Vegan eggplant herring.

Congratulations all you vegans – this year’s Swedish Midsummer we have a treat for you: super creamy vegan pickled herring with eggplant, homemade mayonnaise, mint, fennel seeds, lemon and parsley.

By the way, this is not the first time we decide to make vegan herring for Midsummer. But it’s the first time we actually do it. And instead of herring, we use eggplant. Okay, we get it. You think “eggplant herring” sounds odd? We do too, and that’s why we have to try it.

Vegan eggplant herring
(2 jars)

2 eggplants
1 cup creamy oat fraîche
0.5 cup unsweetened soy milk
1 tbsp dijon mustard
1 tbsp apple cider vinegar
almost 1 cup cold-pressed rapeseed oil
0.5 cup fresh parsley
0.5 cup fresh mint
2 spring onions
1 clove of garlic
1 tbsp fennel seeds
zest from 1 organic lemon + 1 tbsp freshly squeezed juice
a pinch or two of salt
a pinch of freshly ground black pepper

Peel and cut the eggplants into sticks. Cut the sticks into cubes or “herring-sized” pieces. Steam for 5 minutes (place a strainer over boiling water), they should be al dente. Rinse in cold water and let drain.

The mayonnaise is surprisingly easy to make. Combine soy milk, mustard and apple cider vinegar in a blender. Then add the oil gradually while the blender is going, and let it go until thickens.

Finely chop the herbs. Shred the spring onions. Finely chop the garlic. Use a mortar to crush the fennel seeds. Combine it all and season with salt and pepper, and maybe some extra lemon. Add the eggplant. Transfer to two clean jars and refrigerate for 24 hours before serving.

And by the way, this is not our recipe. We got if from Therese Elgquist. You know, Therese “The Green New Salad” Elgquist, who has helped us with our cookbook. And who has written this lovely cookbook (unfortunately only in Swedish). We asked her for a simple vegan herring recipe, and as always, she came up with something incredible. What can we say, some people have it all.

Creamy oat fraîche?
Well, yes, unfortunately it’s hard to find a good plant-based Fraîche. Oatly’s Creamy Oat Fraîche contains some questionable ingredients (a reader told us it contains organic palm oil), but unlike many other options, it does not contain citric acid. We did not have time to try different options this time (Midsummer is the day after tomorrow), but if you come across a great alternative, please let us know! Or perhaps it’s just as tasty without the oat fraîche?

Tomorrow, we’re baking the world’s most incredible cake for Swedish Midsummer. Stop by the grocery store today and pick up buckwheat flour, plant-based milk of your choice, eggs, a box of fresh dates, pure vanilla powder, lots of berries, coconut whipped cream and three green bananas.

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

Summer sale for the immune system.

Just received an email saying anyone who places an order for Stig’s synbiotics (read more about synbiotics here) will get a 15% discount. And, you know, it’s probably best to stock up before summer, so you don’t run out of synbiotics while on a faraway island way out in the ocean, or on a camel’s back in the Sahara desert.

Regardless of what exciting summer plans you have, secure the discount by entering the code sommar17 when you shop at supersynbiotics.se. The code is valid until July 2nd, and cannot be combined with other offers.

End of message. Back to the final proofread of the cookbook (which will be sent to the printers T-O-M-O-R-R-O-W).

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

Coconut ice cream with banana and chocolate.

Since our families ask for ice cream more or less every single day during summer time, it’s safe to have an emergency set of coconut ice cream popsicles in the freezer. Today’s recipe is sweetened solely with green bananas. In other words, you never ever have to say no.

Reach for 4 bananas, 0.5 cup coconut cream, 1 tbsp raw cacao and 2 tbsp cacao nibs. And, you know, one of those popsicle molds (if you have no idea what we’re talking about, there’s a picture below).

Start by peeling the bananas. Let’s just say, we wish you a very warm good luck.

Put bananas and coconut cream in the blender and mix until combined. Remove 1/3 of the mixture from the blender and put aside. Mix the other 2/3 with 1 tbsp cacao.

Oooh, this is an important (aka: tasty) part of the process – add 2 tbsp cacao nibs to the mixture you’ve put aside (the one without cacao).

Combine the two colors in popsicle molds. Ask the children for help (if there are any around). Maybe they won’t turn out absolutely perfect with a little help from the kids, but try not to bother.

Well, okay. When the kids get distracted, you can add the finishing touch yourself.

Cover and put in the freezer. Wait for a small eternity (at least 6 hours), or let them rest overnight. Remove from the freezer 15 minutes before serving, or the popsicles will not come out of their molds (we just broke a stick due to lack of patience).

Wow, that’s incredibly tasty. Especially the chocolate ice cream. Actually, don’t bother dividing the mixture in two. Next time we’ll just add cacao and cacao nibs to the whole thing.

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.

Recipe: Erica Palmcrantz Aziz ”Superfood boost”.



Food Pharmacy

And so it happens.

Sometimes you doubt yourself. When you’ve prepared chickpea balls instead of meatballs for dinner, and the kids won’t even try the food. When they say you’re mean, just because you don’t buy Fanta. When they look you deep in the eyes and tell you that they want to move in with Anastasia, the girl in the second grade at school, because her family has blood pudding for dinner every night (a Swedish dish made of animal blood, remember?).

Let’s be honest here. In moments like these, of course, there’s doubt. We could be on the wrong track. All the effort and the struggle, gosh hope not, could have the opposite effect. What if our kids become obsessed with sugar, just because they live in a sugar-free home? What if they will get fed up one day and rise in rebellion, just because we’ve said no when they’ve asked for soda, and fed them kale chips on Friday nights?

And so it happens. It’s one of those ordinary Monday evenings in June, when one of our 9-year-olds goes to the kitchen to make a smoothie for dinner – with baby spinach, frozen blueberries, banana, yoghurt, avocado, synbiotics (the full dose!), and Vitamin D. And that’s when the penny drops.

The trick is not to force your kids to eat food they don’t like, or to forbid them from eating things they like.

The trick is to lead by example.

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

Massaged kale salad with avocado.

Today’s recipe is massaged kale. Olive oil and salt, that’s old news. But who knew you could massage kale with avocado? Incredible.

Aunt Eva is here! Well, Emil’s aunt. You know, Emil-who-is-married-to-Mia’s aunt. Got it? Aunt Eva lives in the States, but she will be here all summer. Lucky Sweden, and everyone who knows her!

Yesterday in the kitchen, when we were trying to figure out what to make for dinner, she offered to make a massaged kale salad. And she wanted to use olive oil, salt and, here’s the interesting part – avocado. How could we have missed this – you’re supposed to massage kale with avocado? We kept pondering, while Eva rolled up her sleeves and got to work.

The salad is super simple. You can almost do it blindfolded. And since aunt Eva hardly ever follows recipes, we’re not going to either. Go with your gut.

Massaged kale salad with avocado

kale
olive oil
salt
avocado
nutritional yeast
lemon
freshly ground black pepper
pumpkin seeds

Rinse the kale, use a towel and thoroughly dry the leaves. Rip them into pieces. Put the kale in a bowl, drizzle olive oil (less than you think), and add a couple of pinches of salt. Massage for two minutes, until you’ve become friends with the kale. Add 1/2 or 1 avocado and massage some more. Add nutritional yeast, a few drops fresh lemon juice, and freshly ground black pepper. Stir and finish with pumpkin seeds for crunch. Done!

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.

Another delicious anti-inflammatory recipe with massaged kale:

Crispy kale chips – awesome for your colon.

 



Food Pharmacy

5 nutritious recipes for when there’s just no time.

We often wake up feeling confident and ambitious. But when we remove the dust from our eyes, we discover that we have lots of kids, jobs, activities, homework, laundry and bills to pay. And somewhere, deep in the jungle, we realize that we’re not making lasagna today. It will have to wait until another day. Or decade. Or life.

But it doesn’t mean that we automatically serve pasta and “blodpudding” (a Swedish dish made of animal blood) for dinner. Nope, it’s all about having a great plan B.

Plan B:1 – Porridge
Most people tend to have oat flakes at home. And water generally runs from the tap. Place some water and a cup or so of oat flakes in a pot on the stove, and heat at low temperature. Serve with whatever you have on hand: a mashed banana (preferably green), 1 tbsp cinnamon, 1 tbsp flax seeds, 1 tbsp coconut oil, a grated apple or frozen berries. And boom, in the blink of an eye – a healthy porridge for the whole family.

Plan B:2 – Smoothie
At the risk of winning buzzwords bingo, we’d like to strike a blow for smoothie. As green as it gets (but kids seem to prefer pink). Let 1 banana + 0.5 cup berries + 0.5 cup milk do the trick (and secretly add half an avocado and some baby spinach leaves to the jar before you press start). No kids at home? Start with lots of green leaves, then throw 1 apple + 1 avocado + 1/2 lemon + an inch ginger + 2 cups water into the jar. Last time we added a raw Jerusalem artichoke as well. We survived!

Plan B:3 – Banana pancakes
Here we go again, the good old banana pancakes. We know you’re tired of hearing about them, but when the need arises, they’re actually pretty fabulous. You need 2 mashed green bananas + 4 eggs, for two servings. Pan-fry at low temperature in coconut oil. Feel free to add, let’s say, oat flakes, cinnamon, chia seeds or blueberries to the mixture.

Plan B:4 – Ice cream
Yes, you heard us right. This is actually one of the best ones. The base is always something frozen (1 frozen banana or 0.5 cup frozen berries), something liquid (like coconut milk, yoghurt or juice) and something tasty (1 tbsp cacao, 1 tbsp cardamom or 1 tbsp nut butter). Play around and see what happens! Mix in a blender and eat on the spot!

Plan B:5 – Omelette
Have any eggs at home? Good, you’re almost there. Beat the eggs with some water (1 tbsp per egg), and pan-fry at low temperature in coconut oil. Season with herb salt, freshly ground black pepper, and fresh herbs. Serve with raw vegetables, such as tomatoes, avocado, beans or carrots. And be proud of yourself for not eating Swedish blodpudding today.

Runner-up (plan B:6) – Leftovers
Always a runner-up… We assume you have leftovers in the fridge. This is also a reminder to always double the recipe when you cook, and stash away for later. When the kids ride their skateboards in the living room, and tear down wallpapers, you desperately need those leftovers from last night’s dinner.

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

Oven-baked peaches with honey and crushed nuts.

Oven-baked peaches drizzled with honey, crushed walnuts and cinnamon. Have you ever heard of such a simple and delicious thing?

Reach for four peaches. Organic, but we guess you know that by now.

Use a sharp knife to cut them in half. Remove the pits.

It shouldn’t be too much of a hassle. Put your back into it.

Seriously, how HARD can it be?

Just like that. Perfect.

Anyway, save what can be saved for Instagram.

(cover the rest with tons of walnuts, and no one will notice)

Drizzle the top with honey, and add crushed walnuts and cinnamon. Preheat the oven to 100° Celsius (or slightly higher). Bake in the middle of the oven for around 30 minutes.

Remove from the oven. Taste. Oh my God. All is forgiven.

Inspiration from this lovely book (page 109, to be exact).

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

Quick-pickled red onions (sugar-free).  

Quick-pickled red onions. You’ll hear more about that soon. First we have to tell you about that time in Norway, a couple of weeks ago, when we got to browse through the Norwegian translation of our book for the first time (you can find it here, if you know Norwegian).

In the Swedish version, we start the chapter about vegetables by telling everyone about our passion for, you know, vegetables. We love them more than life itself. More than Benicio del Toro. But in the Norwegian translation we were surprised to see that we actually don’t love them more than Benicio del Toro. No, in Norway we love them more than Leonardo diCaprio.

Haha, that’s actually hilarious. But on second thought, it’s true. Vegetables beat the heck out of most things. Including Gilbert Grape. At the moment, we’re hooked on the Rolls Royce of vegetables: pickled red onions (hey, told you we would close the loop!).

Just realized we probably shouldn’t give you this recipe, since it’s in our upcoming cookbook. But whatever, it doesn’t matter! Does it (it does)? If there is little to no time for fermentation, this recipe will definitely do the trick.

Fits perfectly with our marinated tofu skewers, or even better, our delicious beet burgers. We won’t give you the recipe for the beet burgers though, you’ll have to wait for the cookbook!

Quick-pickled red onions
(one small jar)

1 red onion
0,5 cup water (or a little bit less)
2 tbsp white or red wine vinegar
a pinch of sea salt

Peel and thinly slice the onion, and put in a heatproof bowl. Bring water, vinegar and salt to a boil, and pour over the sliced onions. Let it rest for 30 minutes (or 15 if you have a bowl with lid). Squeeze the onions and pour off the remaining liquid. Done!

By the way, here’s the recipe for our marinated tofu skewers with potato and watermelon salad.

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

Serial about soy.

Should you avoid soy? Does it have a negative effect on the hormonal balance? Or quite the opposite? Is fermented soy better than unfermented soy? Do you contribute to the destruction of tropical rainforests by eating soy? And what about GMO and soy? And. So. On. Welcome to part 1 of a serial about… yes, of course: soy. 

When it comes to soy, there are tons of questions, opinions and opinionators. So we asked our intern Sebastian, who studies to become a diet and nutrition advisor, for some help. And true to form, Sebastian (ambitious and eager to learn) dug down deep into this much debated subject. At the top of the list, we have an interview with the nutritionist Anki Sundin. But before we jump start this interview we have to make one thing clear: When they use the word “soy”, they refer to the soybean and other soybean products, such as soy sauce, tofu and soy milk.

When reading about soy, I often come across the word phytoestrogens, and the pros and cons. What are phytoestrogens?

– Phytoestrogens are so called antinutrients, which are substances that aren’t as vital to our health and energy, as for example vitamins and minerals.They have other qualities and can be good, bad or neutral.

Are phytoestrogens hormones?

– Phytoestrogens are hormone-like substances, and they mimic the action of the hormone estrogen.

Phytoestrogens are found in many other foods as well, right?

– Yes, but soy is often mentioned, because it’s a particularly rich source of phytoestrogens.

Do phytoestrogens affect the hormonal balance?

– According to science, it may affect the hormonal balance, but in order for that to happen, a significant amount of soy and soy protein is required. People who do a lot of exercise are often worried about the effects of soy products. They believe that the phytoestrogens will affect their testosterone levels and hamper muscle growth. I tell them not to worry. In order for that to happen, they would have to eat several kilograms of soy per day.

And what about impacts on cardiovascular health? 

– There are indicators that suggest soy foods may have positive impacts on cardiovascular health, especially for women. The studies have been conducted in Asia, and of course the results may vary from one group of people to another. However, we should remember that there are benefits of having phytoestrogens as part of your diet.

I’ve read that soy foods may cut the risk of dying from cancer, is that correct?

– Since I’m not an expert, I’m not going to comment on this. Cancer is such a large group of diseases, and cancer prevention is therefore a difficult topic to talk about. So, out of humbleness, I will pass that question to somebody else.

Thank you Sebastian for the interview. Can’t wait to hear more about this. To be continued.

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.