Daily Mirror

YOUR NORDIC FOOD PLANNER

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Pick your three meals and two snacks per day from the choices below:

BREAKFASTS

■ Porridge made with semiskimme­d milk and topped with a handful of mixed berries and nuts

■ Grilled kippers or smoked salmon on rye or spelt bread toast

■ Banana and oat smoothie (blend a glass of semi-skimmed milk with a handful of oats, half a banana and a tsp of honey), plus a slice of wholemeal toast

■ Mixed fruit salad, including blueberrie­s, with two tbsp live yoghurt and chopped nuts

■ Glass of berry-based juice (cranberry, raspberry or blueberry) and an omelette made with two eggs and spinach

LUNCHES

■ Smoked mackerel pate on rye toast, with a pot of live yoghurt

■ Open sandwich made with rye or spelt bread and filled with chicken slices and salad. Followed by a pear

■ Fish or vegetable soup with two slices of spelt or rye bread – plus two plums

■ Pickled herring or smoked salmon salad with sliced apple and a boiled egg ■ Goat’s cheese and beetroot salad with a handful of walnuts and mixed leaves, plus a small live yoghurt topped with berries

DINNERS

■ Cod grilled with dill, topped with crumbly blue cheese, served with steamed leafy greens

■ Free-range (wild boar or venison) sausages with mash, carrots, broccoli, plus cooked cabbage

■ Poached salmon with any steamed vegetables and new potatoes, chopped dill and drizzled with rapeseed oil

■ Small grilled steak with wholegrain mustard, served with baked sweet potato wedges and broccoli

■ Stir-fry pork, sliced apple, red pepper and spinach. Serve with brown basmati rice

SNACKS

■ Rye crispbread with tuna or mackerel pate

■ A bowl of mixed berries, topped with a tsp of natural live yoghurt

■ Handful of walnuts

■ Smoked salmon with lemon juice and one slice of rye bread

■ Two oatcakes and peanut butter

■ Small low-fat yoghurt pot

■ Glass of semi-skimmed milk

1 Get fishy

The key to the hea Nordic diet is menus brimming oily fish. Salmon, mackerel and he are full of Omega-3 fatty acids whi protect against heart disease, boo brain developmen­t and can help w weight loss as part of a balanced d

Most UK adults eat less than on portion of oily fish a week, so we recommend copying Scandinavi­an typically eat three times as much.

2 Binge on berries

Numer studies have found that berrie packed with vitamins and antioxid which help prevent disease and premature ageing. In Scandinavi­a, berries are often added to fish and meat dishes, as well as eaten on their own and in desserts.

Some traditiona­l Nordic varietie such as cloudberri­es, lingonberr­ie bilberries, may be harder to find, b redcurrent­s, blueberrie­s and raspb are good alternativ­es. Eat two por per day.

3 Cook with rapeseed oi

the main cooking oil in Nordic countries and the cold-pressed var even lower in saturated fat than ol as well as higher in essential Omeg Use rapeseed oil for everything fro stir-fries to salad dressings.

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