Food Pharmacy

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Nutrient Hunter Staples to Keep in Your Pantry

We’ve all heard of spring cleaning but how about a little fall organization? As the season turns and the skies become grey, we will all undoubtedly find ourselves inside more often. Tucked up in a blanket and binging netflix. That’s why it’s the perfect time to go through our cupboards and pantries to organize and restock. Restock with all the ingredients that make being a nutrient hunter easy and our bodies happy instead of binging on things that add to the battle against winter bulge. 

Once you’ve decluttered all the things that aren’t doing you any favors, check out the list we put together for you below of good-to-have staple items in your pantry.  Keep in mind that the list is inspiration based on guidelines from the nutrient hunter’s compass and not mandatory, i.e., just three of the different oils listed is a good start! As mentioned everything on the list can be found in the Nutrient Hunter Compass. They are foods that we generally eat too little of and that research recommends we eat more of (becoming a nutrient hunter is also good for the environment, because as luck would have it, food that’s good for us is generally also is more gentle on the planet). Here you will find everything from our favorite spices and flour varieties to legumes, nuts and seeds that go on repeat in our homes.

For those who want to exclude gluten – quinoa, sorghum and buckwheat are good alternatives. We have included three different types of quinoa in the list below because as nutrient hunters we like both variety and color. Since they have basically the same cooking time, you can mix them in a jar to keep in your pantry and make a habit of always cooking all three colors at the same time.

Another recommendation in our latest book is to make your own spice mixes. In the Nutrient Hunter there are several different mixes. Everything from homemade taco seasoning to a curry mix that you can use on the spot. Spices are packed with antioxidants, especially polyphenols. A few seconds of mixing one large batch saves a lot of time in the long run of doing it over and over.

If you have some of the seeds and nuts on our list, you could make a granola (healthier and better than in the store too!).  Making your own granola is easier than you think and making a double batch doesn’t require any more effort but saves on time. If you think granola is too advanced, you can make it even easier – combine natural nuts, seeds, grains and spices and pour into a glass jar and you have your own muesli in three minutes! P.S. Did you know that just 30 grams of walnuts per day can reduce your risk of cardiovascular disease! 

Nutrient Hunter’s Pantry Staples:

Cereals and Grains:
Oat groats
Rolled oats
Rye berries

Black beans
Red lentils
Beluga lentils

Buckwheat flour
Sorghum flour
Chickpea flour

Nuts and seeds:
Chia seeds
Whole flax seeds
Natural nuts, all varieties
Pumpkin seeds
Sesame seeds

Pasta alternatives:
Bean pastas
Kelp noodles

Herbs and Seasonings:
Cayenne pepper
Ceylon Cinnamon
Black pepper
Raw cocoa
Sea salt
Vegetable broth

Oils and Vinegars:
Tahini (we like the light best)
Tamari soy
Apple Cider Vinegar (raw unfiltered)
Cold pressed canola oil
Cold pressed olive oil
Cold pressed virgin coconut oil

Crushed tomatoes
Light or medium roasted coffee (extra important that it is organic)
Matcha powder
Dark chocolate (at least 70%)
Herbal tea (e.g. chamomile, yerba mate, peppermint)
Coconut flakes
Oat milk and cream (to coffee and cooking)

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Food Pharmacy, Recipes

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Green Kitchen Stories’ Cashew Masala with Tofu

This week Food Pharmacy got to have an exciting chat with some fellow Scandinavian bloggers, book writers and veggie enthusiasts that we’re sure you’ve heard of: David och Luise från Green Kitchen Stories.

We were thrilled when they gifted us their latest book Little Green Kitchen, and made sure to pack it in our tote bags directly to make sure we’d have time to thumb through it later that night. Being that the book is oriented around kids we came up with the clever idea to let the kids page through it with us and pick out one dinner and one treat that we could try during the week. Not and easy task when every picture is so deliciously vibrant!

None the less we whittled down the pick to a cashew masala with tofu and and apple dessert with ice cream. As we glanced through the recipes we noticed that David and Luise used some of the same green secrets we do! Instead of replacing rice entirely they just reduced it and combined it with some grated cauliflower. And instead of going pasta-free they compensate with a nutrient dense sauce instead.

So, yesterday the kitchen was filled with scents of Indian spices and sweet apples. Needless to say, it was a hit! We’re pretty sure the kids also enjoyed being a part of the planning committee too.

Cashew Masala with Tofu
(serves 4)

2 tbsp coconut oil
1 yellow onion, chopped
2 garlic cloves chopped
1-2 cm slice of fresh ginger, peeled and grated fine
1 tsp paprika
1 tsp ground turmeric
1 tsp ground cardamom
½ tsp ground cumin
½ tsp garam masala
1 can of crushed tomatoes
¾ cup cashews, soaked overnight, rinsed and drained
1 ¼ cup water
2 tbsp lemon juice
400g/ 14 oz. of tofu, dried with paper towels and diced
sea salt and freshly ground black pepper

Serve with:
cooked brown rice
fresh cilantro

Saute the onion, garlic, ginger and spices together in a pot with coconut oil for about 15 minutes (or until the onion is soft). Add the tomatoes, salt and pepper and simmer for another 15 minutes.
Remove the pot from the heat and stir in the cashews, water and lemon. Use a hand mixer to blend into a creamy sauce. Then add the diced tofu to the sauce. Warm up the sauce again if needed, serve with brown rice and cilantro.

If you didn’t have time to soak the cashews you can just pour boiling water over them in a bowl and let them soften for about 15-30 minutes.

Thanks Green Kitchen Stories for the recipe!

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Food Pharmacy, Recipes

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Say Yes to Green Secrets!

If there’s one thing we have learned throughout our nutrient hunter expedition it’s that lying isn’t necessarily always bad. In fact we do it often and without a guilty conscience, we’re not talking about black lies or little white lies. Our favorite are the green lies! 

A green lie isn’t so much a lie, as it is withholding the entire truth from our children of just exactly how many veggies and other healthy boosters we tuck away into their favorite dishes. And so far our noses haven’t begun to grow, so we don’t think there’s any harm being done.

When the kids ask if they can have pancakes, we don’t even make them say “pretty please”, instead we say “great idea!” as we sneakily grate some zucchini into the batter. And if we are really trying to cover up all evidence we just get out the hand mixer and give the batter a quick buzz.

And when we ask what they want for dinner and the response is pasta, no problem, we make their favorite sauce plus a few little green lies e.g., finely chopped onions, broccoli and carrots. If you feel like that would never fly then give it a try with the magical hand mixer to give you a smoother consistency. 

Not even the words ice cream send us into any kind of tizzy. The kids get to sit and enjoy the cool sweetness of our homemade ice cream while we hide our smirks, knowing all the while that their ice cream is actually a nice cream that even includes frozen cauliflower (get that recipe here).

Start with things your child already likes and make small additions from there, and keep in mind that you don’t always need to spell out in capital letters what tricks you’ve got up your sleeve and which veggies may be lurking in they’re pancakes!

Pasta à la green secrets

pasta (Have you tried wheat alternatives like bean, chickpea or buckwheat?)
your preferred pasta sauce  (for inspiration take a gander through our pasta sauces)

Prepare the pasta as directed. Use a spiralizer to make some zucchini noodles and combine with the warm pasta (or use a coarse grater). Combine the pasta with your chosen pasta sauce and try not to give it away with a big smile while the kiddos gobble it up.

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Food Pharmacy, Recipes

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Apple Pie for Nutrient Hunters

We apologize for going full-on fall mode on you already but the school year has kicked off now, the sweaters have come out of the closet and the first leaves even begin to have a tinge of yellow. We haven’t looked at the calendars to even double check when fall actually begins but we are pretty confident that you will forgive us when your house smells amazing from this delectable apple pie and you’re all cozied up with a warm scoop of this fall classic.

This recipe is from our latest book The Nutrient Hunter (we know, we know – an english version is being worked on as we speak!). We can’t wait to make it available in other languages because the more hunters who join the troop, the better things will be for a whole lot of us, including Mother earth.

Apple Pie for Nutrient Hunters
(serving: 1 pie)

1 ½ cup whole oat groats, soaked overnight (or 8 hrs)
1 cup rolled oats
10 fresh dates (pitted)
½ tsp ground cardamom
1 tsp vanilla extract
6 apples
2 tsp ground cinnamon
1 tbsp cold pressed canola oil

Vanilla “nice” cream
Fresh lemon balm

Heat oven to 150°C /300°F. Drain the oats well. Pulse in a food processor together with the rolled oats, dates, cardamom and vanilla into a crumble. Core and slice apples into wedges, combine with the cinnamon and spread out in a baking dish. Spread out the crumble over the appel wedges and bake in the oven until the apples are soft and the topping is crispy, about 45 mins. Best when served warm and with a vanilla “nice” cream and chopped lemon balm.

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