YOUR NORDIC FOOD PLANNER
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.