Nordic plan

Here’s how to reap the health benefits of eating the Nordic way. LOCAL: Include more local, seasonal foods on your plate.

EAT MORE BERRIES: Rich in vitamin C and fiber, their phytochemicals, namely anthocyanins, make them superstars. Anthocyanins are the pigments that give berries their deep color and support heart health.

WHOLE GRAINS: Swap refined grains for slow-digesting whole grain staples, including rye, barley and oats. Look for these grains in cereals, crackers (like Wasa crispbread) and breads. Hot barley cereal with berries is a filling breakfast. Try smørrebrød, a traditional Danish dish of rye bread with toppings.

VEGETABLES: Eat cruciferous and root vegetables (potatoes, beets, and carrots) regularly. The health perks of crucifers (cabbage, broccoli, cauliflower) is plentiful and their beneficial compounds are best preserved when roasted, steamed or stirfried. Try carrot soup, potato stew, root vegetable fries, and vary textures by shredding, mashing and spiralizing.

SEAFOOD: Eat fish 2-3 times a week. Alternate between lean and fatty fish, such as salmon, herring and mackerel. Seafood is a good source of protein, omega-3 fatty acids, vitamin D, iodine and zinc. Traditionally, fish is often pickled and cured.

ALTERNATIVE PROTEINS: Turn to beans and peas for a lean protein source, and moderate amounts of wild game, eggs and cheese.

SEASONING: Add flavor with Nordic-inspired seasonings, including dill, fennel, mustard, horseradish, chives and cardamom. Serve fish with a dill yogurt sauce. Sprinkle chives on potatoes, fish and salads; add ground fennel seeds and mustard to salad dressing; lightly sprinkle cardamom on applesauce and baked goods.