Recipes

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Carrot-dogs for Nutrient Hunters

Three years ago, we wrote a book called Food Pharmacy – A Guide to Gut Bacteria, Anti-Inflammatory Foods, and Eating for Health.  Astoundingly, it became one of Sweden’s best-selling non-fiction books, ever. A success that no one had counted on, at least not the skeptical journalist who a few days before the launch explained to us that a book with the words “gut bacteria” on the cover could never become a bestseller. Fortunately, he was wrong, and within two years our little book was translated into fifteen languages. We were elated – our message had reached more people than we had ever dared to hope for.  A few years later we received an exciting request to speak about food and the environment. The same second that we started to prepare the speech, we realized that the very food that is beneficial for health is also what’s kindest towards the environment. We felt an inner “EUREKA” moment. The food we eat is a part of the solution to two of our planet’s current greatest challenges: global health and the climate crisis!

And there sparked the idea for our second non-fiction book. This time, we have embarked on an expedition to address the most urgent issues of our time: public health and the planet. What can we ourselves do to make ourselves and the planet feel better, and why has food gone from being simple and joyful to difficult and sometimes even anxiety triggering? The knowledge of how we should eat for better health and less strain on the planet is there, but it hasn’t yet crossed the bridge to expand its outreach to a greater audience. But that’s going to change!

Soon the Näringsjägaren (the Nutrient Hunter) will be released. This time we have written the word “curling” (as in the olympic sport, curling – just what we should be doing for our planet and gut flora) on the cover, but unfortunately we ran out of time to reach out to the doubting journalist before we sent the book to print. But what do you think? Will we be able to add a few hunters to our team again this time? If you’re not already on board then jump on! To achieve better health and a healthier planet is not only simple but fun – shifting our focus to eating a vast array of good things will help to turn the ship around!

Good things, as in the following recipe. Imagine that you can save the planet and your health by filling a basket with these carrot-dogs, rolling out a picnic blanket in the shade under a tree and munching on a flatbread roll. It really is that simple, everyday choices that add up?

Carrot-Dogs for Nutrient Hunters
(4 wraps)

Flatbread:
800 g (1.75 lbs) of yukon gold potatoes (cooked)
1- 1 ¼ cup chickpea flour (depending on the amount of liquid in the potatoes)
1/2 teaspoon sea salt

Carrot sausages:
10 carrots (on the skinny side – or else you’ll end up with carrot-wurst)
4 bay leaves
10 whole allspice
1 ½ teaspoon smoked paprika powder
1 red onion
salt and freshly ground black pepper

Mashed potatoes:
6-8 potatoes (about 500g)
1/2  – 1 cup plant-based milk
salt and white pepper

Pickled red onion:
1 red onion
1/4 cup water
1 tbsp apple cider vinegar

Relish:
1/2  cucumber
1/4 cup water
1 tbsp apple cider vinegar

Start with the flatbread. Grate the boiled potatoes and knead together with flour and salt into a dough. Divide the dough into 8 pieces and roll out on a floured countertop. Fry in a dry, medium frying pan until the bread begin to have color, flip over and fry on the other side. Store wrapped in a clean kitchen towel until serving.

Peel and slice the onion thinly and place in a bowl. Pour water, vinegar and salt over the onion and leave for 30 minutes. Do the same with the cucumber for the relish in a separate bowl.

Peel the carrots and cut off the ends. Boil water with allspice, bay leaf, sliced onion, 1 teaspoon of paprika and salt. Add the carrots when the water is boiling and let them simmer until soft. Drain the carrots.

Wash the potatoes and cook them under a lid in a separate saucepan for 10-25 minutes (depending on size). Pour off the water and whisk together with the milk, salt and white pepper.

Heat oil in a frying pan. Heat the carrots with the rest of the paprika powder, salt and pepper. When the carrots have a browned surface they are ready to serve as a carrot-dog. Add some mashed potatoes and two carrots in the flatbread and top with pickled red onion and cucumber.

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Recipes, Therese Elgquist

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Brunch Wok with Oatmeal, Mushrooms and Almond Dressing

The idea is simple; toss in a few different vegetables (select by season and what is available in the store) and a couple handfuls of legumes in a wok pan (ordinary frying pan also works of course), fry until al dente. Add some kind of grain and a handful of leaf spinach. Plate up and drizzle over a dressing or sauce and serve with crispbread or your favorite bread. Done!

So, let’s get to wok-ing!

Brunch wok with oatmeal, mushrooms and almond dressing
(2 servings)

3/4 cup of oatmeal, preferably soaked overnight
1/2 small red onion
100 grams of oyster mushrooms, or other preferred mushroom
2 carrots
1/2 apple
1 can black beans (drained)
1 handful fresh spinach
1 small handful fresh parsley
sprinkle in some fresh chopped dill
sea salt and freshly ground black pepper

Almond dressing:
1 tablespoon almond butter
1 1/2 tbsp water
1 teaspoon apple cider vinegar
1 pinch sea salt

For serving:
seedy crispy bread

Cook the oats according to the instructions on the packaging. 2-3 minutes if pre-soaked. Allow to cool slightly, fluff with a fork.

Peel and finely chop the onion. Fry in a splash of water in a wok pan until softened. Grate the carrots. Slice the mushrooms. Dice the apple. Add everything into the wok pan and stir for a few minutes.

Pour and rinse the black beans. Chop parsley and dill. Add to the wok with the spinach and remove from the heat.

Mix together the ingredients for the almond sauce, taste with salt.

Divide the oatmeal into two bowls, drizzle over almond dressing and serve with a seedy crisp bread.

Please follow Therese Elgquist on Instagram @plantbasedbythess, or continue to be inspired by Therese’s website plantbasedbythess.com

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Food Pharmacy, Recipes

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Pupcakes for Man’s Best Friend 

We’re pretty sure you are clever enough to have figured out that, no we didn’t misspell cupcakes, and yes, pupcakes are a little treat we whipped up for all the FP members who have a wagging tail.

It’s not uncommon to have numerous pups running around the FP office on any given day and last fall a new team member was added whom you’ve likely seen on insta – Taxi, the chocolate and golden dachshund. Having a puppy can be a bit of a whirlwind and to add to it, now-a-days there is almost as much discussion about what we feed our fur-friends as what we contemplate feeding ourselves. As soon as Taxi popped into the picture, we started getting questions. What would we give the dog, kibble or fresh? Would she be vegan or flexitarian? Would we dare periodic fasting?

We have close friends who give their little Tudor only fresh meatballs from a delicatessen on the other side of town, and other friends who specially ferment veggies for their pup. Recently we even received dog probiotics, which you could just sprinkle over your dog’s food. A stupendous idea given that we know the importance of caring for our own gut health, although not everyone is super into buying supplements for their dogs, no matter how much they love them.

This last year with Taxi has been full of  kisses and fetch sessions. And today we are spoiling her with some handmade pupcakes, not because it is necessary but because it feels nice to give her a special treat, that we know is good for her, after everything she’s given us this last year ( well, minus the 365+ bags of poo).

Happy Birthday, Taxi!

Pupcakes
(8 pieces)

1/2 cup grated carrot
2 eggs
2 teaspoons of honey
1/2 tsp baking soda
1 cup preferred flour
1/2 teaspoon cinnamon
2 tablespoons of psyllium fiber powder

Set the oven to 175°C/350°F. Mix everything except for the carrots in a food processor and then stir in the carrots. Fill the muffin molds to 3/4 full and bake for 15-20 minutes. Let cool.

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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.

Tip!
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 plantbasedbythess.com. Photo: Fanny Hansson (The new green protein, Bonnier Fakta).

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