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Therese Elgquist – Food Pharmacy

Recipes, Therese Elgquist

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Buckthorn Carrot Smoothie

This bright and colorful smoothie is a new fav! It’s carrot cake flavors but in smoothie form. You can make it for on the go by adding some water or keep it thick and use as a compliment on your chia pudding. The cinnamon notes make it cozy, perfect for a fall Sunday brunch!

Buckthorn Carrot Smoothie
(2 large portions)

2 medium carrots
¾ cup frozen buckthorn
2 celery sticks
1 green banana(best if frozen in slices)
2 cm organic ginger
2 fresh dates, pitted
2 tbsp cinnamon
1 tsp turmeric
½  tsp cardamom
½-1 cup water or plant-based milk 

Chia pudding:
2 tbsp chia seeds
¾ cup oat cream or plant-based milk
1 pinch of salt
1 dash of vanilla

Topping ideas:
granola eller musli
chopped red apple
light tahini
fresh herbs like mint or basil

Mix the chia pudding ingredients together and let rest for 5 minutes before stirring again to avoid clumping. Leave it to swell overnight or at least two hours.

Mix all of the ingredients for the smoothie together in a high-speed blender until it is smooth and creamy. Enjoy as a smoothie or use as a complement to your chia pudding, garnish with a favorite topping. 

Follow Therese Elgquist on Instagram @plantbasedbythess, or look for other inspiration by Therese on her website plantbasedbythess.com



Recipes, Therese Elgquist

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Chocolate Bliss Balls with Cranberries and Roasted Sesame

Bliss balls are what I tend to make when I am craving something sweet but have no desire to actually bake something. I toss in fresh dates and other dried fruits I have at home together with tahini or some other nut butter, plus a grain(like oatmeal) as the base. From there I add in flavors like cacao or a berry powder. Roll them up into little balls and then in a coating like coconut flakes or sesame seeds, I’ve even tested matcha powder.

This recipe is of all my creations my favorite bliss ball. a little bit tart from the cranberry powder and a tiny bit crispy from the sesame seeds! I hope you’ll like them as much as I do, otherwise feel free to get creative and come up with your own bliss balls.

Chocolate Bliss Balls with Cranberries and Roasted Sesame
(serves 16 balls)

1 ½ cup oatmeal
12 fresh dates, pitted
⅓ cup cacao
2 tsp cranberry powder
2 tbsp light tahini
2 tbsp water (possibly more)
1 tbsp cacao nibs
⅓ cup of roasted sesame seeds for coating
a pinch of salt

Add the oatmeal to a food processor and pulse for 30 seconds. Add in everything else except for the sesame seeds and mix until the dough comes together (you may need a bit more water if your dough is too crumbly). Let the dough rest for about 10 minutes before rolling.  Coat the balls in the roasted sesame seeds. They keep for a week in the fridge otherwise you can pop them in the freezer.

Follow Therese Elgquist on Instagram @plantbasedbythess, or look for other inspiration by Therese on her website plantbasedbythess.com



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




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