Recipes, Therese Elgquist

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Tofu Scramble with Steamed Veggies, Green Pea Hummus, Salad and an Almond Dressing

The day I discovered that tofu scramble was one of my favorite dishes, I served it just like this. Tofu scramble tastes good, is easy to throw together, cooks fast and can be served on a rye toast to brunch as well as in a lunch or dinner bowl alongside some vegetables. Or, why not in a wrap? And not least of all, it definitely pairs well with an almond dressing.

When I cook root vegetables with thin peels (think carrots and parsnips) I always let the peels remain. It give flavor and texture while being very nutritious. In addition, peeling is seriously boring.

Please feel free to vary the vegetables more according to what’s in season where you live. Since it’s spring, now would be a great opportunity to add some asparagus and other early premiering veggies, and as summer gets going you could choose green beans and tomatoes of all shades.

Tofu Scramble with Steamed Veggies, Green Pea Hummus, Salad and an Almond Dressing
(4 servings)

500g/18 oz. of firm organic natural tofu
1 yellow onion
1 garlic clove
1 tsp ground turmeric
1 tablespoon nutritional yeast / brewer’s yeast
2 tablespoons plant-based milk (soy or oat)
1 handful of fresh parsley, chopped
Sea salt and freshly ground black pepper

Green pea hummus:
250 grams / 1 cup of frozen green peas, thawed
1 garlic clove, crushed
1 tablespoon light tahini
1 large handful fresh herbs, or 2 tablespoons frozen herbs, such as basil or parsley
½ -1 teaspoon ground cumin
1 tbsp apple cider vinegar
sea salt and freshly ground black pepper

Almond Dressing:
¼ cup almond butter
½ cup water
1 teaspoon apple cider vinegar
1/2 teaspoon ginger, grated
sea salt and freshly ground black pepper

For serving:
mixed salad
sprouts
seed crispbread

Peel and cut onion into boats, peel and chop the garlic. Fry the onions and garlic in a frying pan in a splash of water until softened. Drain the tofu and crumble into the frying pan, cook with medium heat until everything is warm. Mix in the turmeric, nutritional yeast and plant milk while cooking for a few minutes more while stirring, until everything gets a nice color. Remove from the plate and add the parsley. Season with salt and pepper.

Scrub the root veggies and cut into smaller pieces. Steam for about 5-7 minutes until they soften but still have a crispy core.

Mix together the ingredients for the humms in a food processor. Season with salt and pepper.

Mix together the ingredients for almond dressing until creamy. Add more water if desired. Season with salt and pepper.

Divide the tofu scramble and steamed veggies into four bowls. Top with green pea hummus, mixed salad and sprouts, and drizzle over almond dressing. Serve with a seed crispbread or a piece of rye toast beside it. Enjoy your meal!

You can follow Therese Elgquist on Instagram @plantbasedbythess, or find even more inspiration on Therese’s website plantbasedbythess.com. Also take a look at her books The new green salad and The new green protein.

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Blueberry Ice Cream with a Double Bonus

Rise and shine it’s springtime, time to get out and move that body some more! Reports popping up this spring show that when parents monitor their children’s media and screen time it leads to improved sleep, decreased body mass index and improved grades. The more sedentary they are with screens and media the more each of these categories of their health and wellness suffer. The worst offenders are, you guessed it, teenagers, as many do not even reach the recommendation to move at least 60 minutes a day. Whoa.

The spring days are starting to bleed into summer days and the sun’s warmth feels revitalizing but what happened to all the children who would climb trees, or chase each other playing tag and ride their bikes around with noise makers on the wheels? It’s been less than 50 years since the first video games came out and only 9 years since tablets became a “thing”. While our children will grow up adapting in a digital world, let’s reignite the zest for free moving bodies!

Motion and activity doesn’t explicitly mean gyms and sports, in the lamest sense, it just means not being still. So grab your child by the hand and hop up off the couch. Play twister or hopscotch, practice cartwheels and somersaults or just be together in the kitchen whipping something up together.

And in the midst of the summer heat and all your newly planned activities, make some time for this super yum blueberry ice cream which has the hidden bonus of extra fiber from frozen cauliflower, plus if you follow the instructions correctly you’ll get some movement in!  Just remember, movement doesn’t have to be complicated, just literally anything that gets you and the kids up off the couch.

Blueberry Ice Cream with Cauliflower
(3 large portions)

1 frozen banana, sliced
1.5 dl of frozen cauliflower
3 dl frozen blueberries
3 dl oat drink

Mix all ingredients in a food processor or High Speed ​​blender while doing jumping jacks. Serve the ice cream in bowls and top with dried blueberries, blueberry powder and coconut flakes.

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Recipes, Therese Elgquist

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Vegelicious Green Smoothie Bowl

During the spring and summer I tend to eat more smoothie bowls for breakfast (and lunch and dinner). The nice thing about smoothie bowls is that you can blend up virtually anything (well… almost), so don’t be afraid to go outside the frozen-banana-berry-and-acai powder box.

I like to mix as much vegetables as possible since it gives a fulfilling breakfast filled with nutrients. In this particular smoothie I just threw in a bunch of greens and vegetables that I had at home, including my new favorite – chlorella. It gives a really nice color and has mega benefits!

Pause for a second of reflection on the topic of avocados. You have, as myself, likely become aware of the debates on, avocado water use and non-sustainable production as of recent. It is, among other things, regarding the fact that the hip crops are grown in such extreme quantities (as this gives the most yields) that the soils become overloaded.

Despite this, I have not completely stopped eating avocados. I do, however, make the occasions more rare and avoid buying if I do not find organic and grown “near” me or at least the continent I find myself on. Instead of making a point of eating an avocado every day, it is now a luxury that is saved for special occasions. Most recently, avocados ended up in this smoothie, and oh so delicious it was!

Vegelicious Green Smoothie Bowl
(1 bowl)

¼ – ½  fennel
1 handful fresh spinach, or about 4 cubes frozen
1 stalk of celery
½ inch (1cm) fresh ginger
1 tablespoon freshly squeezed lemon juice
½  avocado
1 large handful raspberries
2 fresh dates, pitted
1 – 1½  teaspoons of chlorella water to taste

Topping:
granola or roasted seeds and/or nuts
hemp seeds
coconut pieces
dried berries or fruits, such as inca berries and apricots
fresh mint

Throw everything down in a powerful blender and mix until it becomes completely smooth. Add a little water at a time until you get a consistency that you like. Are you going to drink it on the road? Pour in more water for a looser smoothie or less water for a smoothie that is best eaten with spoon. Top with optional nummies!

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Nutrient Hunter’s Cake

At the end of last year, the world’s first Food Pharmacy baby was born. Two of our very own colleagues welcomed into the world a daughter. Though her taste adventure beyond mother’s milk has only just begun she’s likely bound to be a curious and happy little nutrient hunter.

Since her parents are well aware of the connection between a nutritious diet and good health, her diet consist of an array of superfoods for her gut flora.  It wasn’t exactly the same story when we became new parents. The concept of avoiding sweetened and overly processed food instead of steaming vegetables, making homemade porridges and mashing up avocados felt unnecessary. And we didn’t realize that the immune system is calibrated during the first year and that the intestinal flora is particularly sensitive at that time.

In our past life, we believed, along with so many others, that there was a contradiction between good and healthy. Clearly, we’ve shifted that belief and we love helping others on this quest.  Nutrient hunters don’t have to choose between delicious or nutritious. We can serve treats on friday family movie nights, and baked goods on father’s day, even scrumptiously fun cakes on children’s birthdays, all without having to compromise one thing over the other. We promise!

Speaking of scrumptious cakes. Should you have a festivity in your near future, we highly recommend this classic “princess cake”.  It’s a classic Swedish cake with a nutrient hunter twist, yet another great recipe to add to your arsenal of delicious and nutritious.

Nutrient hunter’s princess cake

Cake:
1 ¾ cup almond flour
¾ cup + 2 tbsp coconut flour
5 dates
⅛ tsp cardamom
1 ½  tbsp coconut oil
1 tbsp water

Directions: Combine all of the ingredients in a food processor into a dough. Split into three equal sized balls and roll out into the three layers of cake you will need.  

Custard:
¾ cup of natural cashew nuts
¾ cup water
1/2 teaspoon vanilla
6 dates

Mix in a food processor until it becomes a smooth sweet custard

Cream:
1 can of coconut cream
1/2 teaspoon vanilla

Whip the coconut cream and vanilla until fluffy, be careful not to over whip

Jam:
2 cups strawberries, frozen and thawed
2 tablespoons chia seeds

Combine and allow to rest until thickened, add a bit of honey of the strawberries were too tart

Marzipan:
1 ¼ cup almond flour
2 tbsp honey
2 tablespoons spinach

Pulse ingredients together until you have a smooth mass. Roll out into a thin layer to create the cover for the cake.

Assembly:

After mixing all of the cake components separately, begin assembly.  The trick for a dome shaped cake is to build it up in an upside down bowl, layer by layer. You can make one large cake or mini cake with this technique.

Line the bowl with a parchment paper and dress the inside of the bowl with the marzipan cover. Continue by adding in the coconut cream, cake, vanilla custard, cake again, jam and finally a third layer of cake. Set the bowl in the freezer and let the cake set a bit. Carefully flip the princess cake out onto a serving plate just before serving and decorate how ever your heart desires.

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