The Nordic Diet

eat your way to health and happiness with

the

nordic diet

Trine Hahnemann PHOTOGRAPHS BY LARS RENEK

Contents Introducing the Nordic Diet 6 • • • • • •

The elements of the Nordic Diet Grains and flours Fish and wild game Root vegetables and brassicas Salads, leaves and fresh herbs Berries, apples and pears

Introducing the Nordic Diet The world has suddenly discovered that the so-called ‘Nordic diet’ is comparable in terms of nutrition and healthiness with the well-known sun-ripened Mediterranean diet. Scientists are constantly on the lookout for answers to how food affects our health and how to give people

Staying healthy the Nordic way 12 • • • •

The 8 guidelines to eating well Good nutrients Lifestyle Exercise

guidelines on a balanced diet that will both keep us healthy and at a normal weight. Recently, Copenhagen University has been working on developing just such a balanced diet and their findings suggest that the traditional diet, lifestyle and foods produced in northern climates can be

very

healthy – and environmentally friendly too. This is particularly good news for people living in the northern part of the world: they can stay healthy eating their own produce without

How to lose weight on the Nordic Diet 18 • 14-day diet plan for women • 14-day diet plan for men

The Recipes 30 Breakfast 32 Snacks 44 Soups and salads 60 Fish and seafood 78 Poultry, game and meat 90 Vegetable dishes 108 Teatime 116 Drinks 128

feeling they should resort to expensive and environmentally unfriendly foreign imports.

eating with the seasons, taking advantage of locally sourced seasonal ingredients and eating a balanced diet of protein, carbohydrate and fat. Eating vegetables, grains, fruit and fish (but not much meat) has for years been known to be really healthy. And in many The Nordic diet is all about

ways that is how the northern diet used to be: lots of porridge and breads, fresh seasonal vegetables, and meat only once a week. Mainstay ingredients were a wide variety of grains, berries, vegetables, fish, poultry and game. I don’t believe that everything was better in the old days, and certainly some of the old dishes were heavy and repetitive. However, I do advocate a diet guided by tried and tested principles combined with the wonderful culinary knowledge that we have today.

The Nordic store cupboard 138 Index 142 Acknowledgements 144

The best of the Scandinavian lifestyle also has much to offer. It emphasizes good, homemade – and of ten home-grown – food, where the season is taken into account. In spite of, or perhaps because of, our climate, we tend to live an outdoor life,

maintaining our

connection with nature, and cycling is one of the main means of transportation in cities and in the countryside. But most importantly, we eat meals together, around a table, where the senses will be nurtured and fulfilled by delicious food and friendly conversation.

Contents Introducing the Nordic Diet 6 • • • • • •

The elements of the Nordic Diet Grains and flours Fish and wild game Root vegetables and brassicas Salads, leaves and fresh herbs Berries, apples and pears

Introducing the Nordic Diet The world has suddenly discovered that the so-called ‘Nordic diet’ is comparable in terms of nutrition and healthiness with the well-known sun-ripened Mediterranean diet. Scientists are constantly on the lookout for answers to how food affects our health and how to give people

Staying healthy the Nordic way 12 • • • •

The 8 guidelines to eating well Good nutrients Lifestyle Exercise

guidelines on a balanced diet that will both keep us healthy and at a normal weight. Recently, Copenhagen University has been working on developing just such a balanced diet and their findings suggest that the traditional diet, lifestyle and foods produced in northern climates can be

very

healthy – and environmentally friendly too. This is particularly good news for people living in the northern part of the world: they can stay healthy eating their own produce without

How to lose weight on the Nordic Diet 18 • 14-day diet plan for women • 14-day diet plan for men

The Recipes 30 Breakfast 32 Snacks 44 Soups and salads 60 Fish and seafood 78 Poultry, game and meat 90 Vegetable dishes 108 Teatime 116 Drinks 128

feeling they should resort to expensive and environmentally unfriendly foreign imports.

eating with the seasons, taking advantage of locally sourced seasonal ingredients and eating a balanced diet of protein, carbohydrate and fat. Eating vegetables, grains, fruit and fish (but not much meat) has for years been known to be really healthy. And in many The Nordic diet is all about

ways that is how the northern diet used to be: lots of porridge and breads, fresh seasonal vegetables, and meat only once a week. Mainstay ingredients were a wide variety of grains, berries, vegetables, fish, poultry and game. I don’t believe that everything was better in the old days, and certainly some of the old dishes were heavy and repetitive. However, I do advocate a diet guided by tried and tested principles combined with the wonderful culinary knowledge that we have today.

The Nordic store cupboard 138 Index 142 Acknowledgements 144

The best of the Scandinavian lifestyle also has much to offer. It emphasizes good, homemade – and of ten home-grown – food, where the season is taken into account. In spite of, or perhaps because of, our climate, we tend to live an outdoor life,

maintaining our

connection with nature, and cycling is one of the main means of transportation in cities and in the countryside. But most importantly, we eat meals together, around a table, where the senses will be nurtured and fulfilled by delicious food and friendly conversation.

Mash with sautĂŠed leeks, celery and beetroot For the benefit of both our health and the planet, we need to start eating more greens and less red meat. It is quick, easy and also cheaper to choose vegetarian dishes for everyday. Here is one of my winter favourites. S E R V E S 4 Mash: 500g celeriac, peeled and cut into cubes 500g potatoes, peeled and cut into large cubes 2 cloves of garlic, chopped 1 tsp whole peppercorns 1 tbsp flaky sea salt 3 bay leaves 2 tbsp virgin olive oil or rape seed oil Vegetable sauce: 2 tbsp virgin olive oil 200g beetroot, peeled and cut into small cubes 2 celery stems, finely chopped 2 leeks, finely chopped 50 g walnuts, chopped Salt and freshly ground pepper

Salads are not only for summer – winter vegetables combined in different ways work beautifully, just mix them with different dressings.

3 salads for dinner Serve these three salads together with spelt bread. S E R V E S

Potato and kale salad 400g small potatoes 500g raw kale Dressing:

2 tbsp grain mustard 2 tbsp hot mustard 1 tbsp white wine vinegar 2 tbsp olive oil 1 tsp honey Salt and freshly ground pepper Wash the potatoes well and peel them if necessary, boil them and then cut them into slices. Rinse the kale, cut off the stems, chop and mix with the potatoes.

Combine the dressing ingredients and mix with the salad.

72 | SOUPS AND SALADS

4

Scorzonero with red onion and parsley

Brussels sprouts with apples and green chili

500g scorzonero 100 ml milk 1 red onion, sliced 1 tbsp olive oil 8 tbsp chopped flat leaf parsley Salt and pepper

500g Brussels sprouts 200g apples 1 green chili, chopped 1 tbsp cider vinegar 2 tbsp walnut oil Salt and freshly grounded pepper

Peel the scorzonero and soak in milk to prevent discolouration, then cut into slices and saute with the red onion in olive oil for 3-5 minutes. Place in a serving dish and sprinkle with salt and pepper.

Cut the Brussels sprouts in half, drop into boiling salted water for 3 minutes, then drain. Core and slice the apples, then mix with the sprouts, chili, cider vinegar and walnut oil. Season to taste with salt and pepper.

Beetroot

is virtually

fat-free and rich in iron and magnesium.

Place the potatoes and celeriac in a saucepan with half the garlic, the pepper and bay leaves. Cover generously with water, bring to the boil and simmer for 30 minutes, then add the salt.

While the mash is boiling, prepare the sauce. In a sautĂŠ pan add the olive oil, the remaining garlic and beetroot and cook gently for 5 minutes, then add the rest of the vegetables and the walnuts and cook slowly for a further 5 minutes. Season to taste with salt and pepper. Cover the pan to keep the sauce warm.

Drain and place the vegetables in big bowl, remove the bay leaves. Mash with the olive oil, season to taste with salt and pepper, then mix it well together.

Serve the mash with the vegetable sauce over it.

Mash with sautĂŠed leeks, celery and beetroot For the benefit of both our health and the planet, we need to start eating more greens and less red meat. It is quick, easy and also cheaper to choose vegetarian dishes for everyday. Here is one of my winter favourites. S E R V E S 4 Mash: 500g celeriac, peeled and cut into cubes 500g potatoes, peeled and cut into large cubes 2 cloves of garlic, chopped 1 tsp whole peppercorns 1 tbsp flaky sea salt 3 bay leaves 2 tbsp virgin olive oil or rape seed oil Vegetable sauce: 2 tbsp virgin olive oil 200g beetroot, peeled and cut into small cubes 2 celery stems, finely chopped 2 leeks, finely chopped 50 g walnuts, chopped Salt and freshly ground pepper

Salads are not only for summer – winter vegetables combined in different ways work beautifully, just mix them with different dressings.

3 salads for dinner Serve these three salads together with spelt bread. S E R V E S

Potato and kale salad 400g small potatoes 500g raw kale Dressing:

2 tbsp grain mustard 2 tbsp hot mustard 1 tbsp white wine vinegar 2 tbsp olive oil 1 tsp honey Salt and freshly ground pepper Wash the potatoes well and peel them if necessary, boil them and then cut them into slices. Rinse the kale, cut off the stems, chop and mix with the potatoes.

Combine the dressing ingredients and mix with the salad.

72 | SOUPS AND SALADS

4

Scorzonero with red onion and parsley

Brussels sprouts with apples and green chili

500g scorzonero 100 ml milk 1 red onion, sliced 1 tbsp olive oil 8 tbsp chopped flat leaf parsley Salt and pepper

500g Brussels sprouts 200g apples 1 green chili, chopped 1 tbsp cider vinegar 2 tbsp walnut oil Salt and freshly grounded pepper

Peel the scorzonero and soak in milk to prevent discolouration, then cut into slices and saute with the red onion in olive oil for 3-5 minutes. Place in a serving dish and sprinkle with salt and pepper.

Cut the Brussels sprouts in half, drop into boiling salted water for 3 minutes, then drain. Core and slice the apples, then mix with the sprouts, chili, cider vinegar and walnut oil. Season to taste with salt and pepper.

Beetroot

is virtually

fat-free and rich in iron and magnesium.

Place the potatoes and celeriac in a saucepan with half the garlic, the pepper and bay leaves. Cover generously with water, bring to the boil and simmer for 30 minutes, then add the salt.

While the mash is boiling, prepare the sauce. In a sautĂŠ pan add the olive oil, the remaining garlic and beetroot and cook gently for 5 minutes, then add the rest of the vegetables and the walnuts and cook slowly for a further 5 minutes. Season to taste with salt and pepper. Cover the pan to keep the sauce warm.

Drain and place the vegetables in big bowl, remove the bay leaves. Mash with the olive oil, season to taste with salt and pepper, then mix it well together.

Serve the mash with the vegetable sauce over it.

Open sandwich with salmon tartar Steamed cod with cauliflower in mustard cream The tangy mustard-creamed cauliflower complements cod well. Served with spelt and spinach this simple dish has added depth and flavour. S E R V E S 6 200g spelt kernel 500g spinach 600g fresh cod (or other white fish) 1 onion cut in half 3 bay leaves 1 tbsp whole pepper 1 tbsp sea salt 1 cauliflower, cut into florets 1 clove of garlic 1 tbsp virgin olive oil Salt and freshly ground pepper Mustard cream: 3 tbsp grainy mustard 6 tbsp chopped parsley Salt and freshly ground pepper

Boil the spelt in a generous amount of water for 10 minutes, drain and rest in a sieve. Rinse the spinach well in cold water and remove any stems, then drain.

Cut the cod into large pieces, place in pan and add onion, bay leaves, pepper and salt and add water to cover. Bring to a boil, then immediately turn off the heat and leave for 10 minutes with the lid on.

SautĂŠ the cauliflower florets in a dry pan for a couple of minutes, tossing frequently. If they start to stick add a little water, then season with salt and pepper. Mix the mustard cream and mix with the warm cauliflower.

In another sautĂŠ pan heat the olive oil and garlic slowly, add the spinach and cook until wilted, then add the spelt and mix well. Season to taste with salt and pepper.

Take the cod carefully out of the water, place on a serving plate and spoon over the cauliflower in mustard cream. Serve with the spelt and spinach.

82 | FISH AND SEAFOOD

Open sandwiches are eaten in Denmark by lots of people every day for lunch - the permutations of healthy rye bread topped with fresh ingredients are endless. Nordic salmon both marinated and cured are world famous, but raw with horseradish is also a great combination. It is essential that you have a good supplier to ensure the salmon is very fresh and has not been frozen. S E R V E S 4 400g very fresh salmon filet, skinned 2 cucumbers about 150g 2 tbsp grrated fresh horseradish juice of one lime 1 tsp white wine vinegar 6 tbsp chopped chervil Salt and freshly ground pepper 4 slices of rye bread 8 crisp lettuce leaves 1 sprig of chervil to decorate

Cut the salmon filet into small squares, and place in a bowl. Scrape the seeds out of the cucumbers, cut into cubes and add to the salmon, then add the horseradish, lime juice, vinegar and chopped chervil. Mix well and season to taste with salt and pepper. Place a slice of bread on each plate, place 2 lettuce leaves on each slice of bread, then spoon the salmon salad onto the lettuce leaves, sprinkle with pepper and top with a sprig of chervil.

Open sandwich with salmon tartar Steamed cod with cauliflower in mustard cream The tangy mustard-creamed cauliflower complements cod well. Served with spelt and spinach this simple dish has added depth and flavour. S E R V E S 6 200g spelt kernel 500g spinach 600g fresh cod (or other white fish) 1 onion cut in half 3 bay leaves 1 tbsp whole pepper 1 tbsp sea salt 1 cauliflower, cut into florets 1 clove of garlic 1 tbsp virgin olive oil Salt and freshly ground pepper Mustard cream: 3 tbsp grainy mustard 6 tbsp chopped parsley Salt and freshly ground pepper

Boil the spelt in a generous amount of water for 10 minutes, drain and rest in a sieve. Rinse the spinach well in cold water and remove any stems, then drain.

Cut the cod into large pieces, place in pan and add onion, bay leaves, pepper and salt and add water to cover. Bring to a boil, then immediately turn off the heat and leave for 10 minutes with the lid on.

SautĂŠ the cauliflower florets in a dry pan for a couple of minutes, tossing frequently. If they start to stick add a little water, then season with salt and pepper. Mix the mustard cream and mix with the warm cauliflower.

In another sautĂŠ pan heat the olive oil and garlic slowly, add the spinach and cook until wilted, then add the spelt and mix well. Season to taste with salt and pepper.

Take the cod carefully out of the water, place on a serving plate and spoon over the cauliflower in mustard cream. Serve with the spelt and spinach.

82 | FISH AND SEAFOOD

Open sandwiches are eaten in Denmark by lots of people every day for lunch - the permutations of healthy rye bread topped with fresh ingredients are endless. Nordic salmon both marinated and cured are world famous, but raw with horseradish is also a great combination. It is essential that you have a good supplier to ensure the salmon is very fresh and has not been frozen. S E R V E S 4 400g very fresh salmon filet, skinned 2 cucumbers about 150g 2 tbsp grrated fresh horseradish juice of one lime 1 tsp white wine vinegar 6 tbsp chopped chervil Salt and freshly ground pepper 4 slices of rye bread 8 crisp lettuce leaves 1 sprig of chervil to decorate

Cut the salmon filet into small squares, and place in a bowl. Scrape the seeds out of the cucumbers, cut into cubes and add to the salmon, then add the horseradish, lime juice, vinegar and chopped chervil. Mix well and season to taste with salt and pepper. Place a slice of bread on each plate, place 2 lettuce leaves on each slice of bread, then spoon the salmon salad onto the lettuce leaves, sprinkle with pepper and top with a sprig of chervil.

Chicken and baked rhubarb with cucumber salad Chicken is eaten in all cultures and often served during the week; it is cheap and easy to cook. But I think we should eat chicken more than once a week, and we should buy a sustainable and organic chicken that we know has had decent conditions while bred.

SERVES 4

1 organic chicken 300g rhubarb 50g raw organic sugar Salt and freshly ground pepper Cucumber salad: 1 cucumber 2 French radishes 100 ml goat yoghurt 1 clove of garlic 2 tbsp chopped mint Salt and freshly ground pepper

Preheat the oven to 200째 (Gas 6). Cut the chicken into 8 pieces and place in an ovenproof dish. Sprinkle with salt and pepper and roast in the oven for 30 minutes. Top and tail the rhubarb, cut into diagonal pieces and mix with the sugar in a bowl. Take the chicken out of the oven, scatter the rhubarb in amongst the chicken and put it back in the oven for an additional 15 minutes.

To make the cucumber salad: cut the cucumber in half lengthwise and slice thinly. top and tail the radishes and slice lengthwise. Mix the cucumber and radish in bowl, mix the remaining ingredients and add, season with salt and pepper.

Serve the chicken with potatoes or bread and the salad.

P O U LT R Y, G A M E A N D M E AT | 9 5

Chicken and baked rhubarb with cucumber salad Chicken is eaten in all cultures and often served during the week; it is cheap and easy to cook. But I think we should eat chicken more than once a week, and we should buy a sustainable and organic chicken that we know has had decent conditions while bred.

SERVES 4

1 organic chicken 300g rhubarb 50g raw organic sugar Salt and freshly ground pepper Cucumber salad: 1 cucumber 2 French radishes 100 ml goat yoghurt 1 clove of garlic 2 tbsp chopped mint Salt and freshly ground pepper

Preheat the oven to 200째 (Gas 6). Cut the chicken into 8 pieces and place in an ovenproof dish. Sprinkle with salt and pepper and roast in the oven for 30 minutes. Top and tail the rhubarb, cut into diagonal pieces and mix with the sugar in a bowl. Take the chicken out of the oven, scatter the rhubarb in amongst the chicken and put it back in the oven for an additional 15 minutes.

To make the cucumber salad: cut the cucumber in half lengthwise and slice thinly. top and tail the radishes and slice lengthwise. Mix the cucumber and radish in bowl, mix the remaining ingredients and add, season with salt and pepper.

Serve the chicken with potatoes or bread and the salad.

P O U LT R Y, G A M E A N D M E AT | 9 5

Rye pasta with kale and garlic You can now buy very good quality rye and spelt varieties of pasta. Because rye and spelt are slower burning carbs with more fibre than wheat, this makes them a super-healthy pasta option. Here is a simple dish that makes a perfect weekday meal – and another bonus is that it only takes 20 minutes to cook. S E R V E S 4 500g fresh kale 400g short spelt or rye pasta 2 tbsp virgin olive oil 2 cloves of garlic, finely chopped 1 fresh green chili, finely chopped Salt and freshly ground pepper Cut the stems from the kale, roughly chop the leaves, rinse well and drain thoroughly. Boil the pasta in salty water; do not stir for the first 3 minutes because it breaks easily. Meanwhile, add the olive to a sautÊ pan, add the garlic and green chili, and simmer for 2 minutes. Add the kale and let it simmer for 5 minutes, then season to taste with salt and pepper. drain the cooked pasta and mix with the kale mixture. Serve immediately with a salad.

1 0 0 | V E G E TA B L E D I S H E S

Super-K Kale A dark green, leafy vegetable, kale is a fantastic source of soluble fibre, the antioxidant vitamins A, C, K and the energy-releasing B vitamins, as well as large amounts of sulfur-containing phytonutrients now known to prevent some cancers. It is also a good natural source of folic acid for pregnant women, and lutein, a carotenoid with powerful antioxidant properties important for maintaining healthy vision. Kale is easy to grow, particularly in colder temperatures where a light frost will produce especially sweet leaves.

V E G E TA B L E D I S H E S | 1 0 1

Rye pasta with kale and garlic You can now buy very good quality rye and spelt varieties of pasta. Because rye and spelt are slower burning carbs with more fibre than wheat, this makes them a super-healthy pasta option. Here is a simple dish that makes a perfect weekday meal – and another bonus is that it only takes 20 minutes to cook. S E R V E S 4 500g fresh kale 400g short spelt or rye pasta 2 tbsp virgin olive oil 2 cloves of garlic, finely chopped 1 fresh green chili, finely chopped Salt and freshly ground pepper Cut the stems from the kale, roughly chop the leaves, rinse well and drain thoroughly. Boil the pasta in salty water; do not stir for the first 3 minutes because it breaks easily. Meanwhile, add the olive to a sautÊ pan, add the garlic and green chili, and simmer for 2 minutes. Add the kale and let it simmer for 5 minutes, then season to taste with salt and pepper. drain the cooked pasta and mix with the kale mixture. Serve immediately with a salad.

1 0 0 | V E G E TA B L E D I S H E S

Super-K Kale A dark green, leafy vegetable, kale is a fantastic source of soluble fibre, the antioxidant vitamins A, C, K and the energy-releasing B vitamins, as well as large amounts of sulfur-containing phytonutrients now known to prevent some cancers. It is also a good natural source of folic acid for pregnant women, and lutein, a carotenoid with powerful antioxidant properties important for maintaining healthy vision. Kale is easy to grow, particularly in colder temperatures where a light frost will produce especially sweet leaves.

V E G E TA B L E D I S H E S | 1 0 1

Spelt bread with rhubarb and strawberry jam If you bake your own bread, you control completely its nutritional and dietary content.

To make 1 loaf of bread: 30g yeast 500ml cold water 1 tbsp flaky sea salt 3 tbsp rape seed oil 100g oats 500g spelt flour

Dissolve the yeast in cold water then add the salt, oil and mix again. Add the oats and the flour and mix it well for about 5 minutes. Grease a baking tin 26cm in diameter with a bit of oil. Pour the dough into the baking tin and leave to rise for 4 hours on the kitchen table. Preheat the oven to 200° (Gas 6). Bake the loaf for 1 hour. Leave to cool on a wire rack.

Rhubarb and strawberry jam Before the invention of the refrigerator and freezer, berries had to be picked and used when in season and made to last for the rest of the year, hence the many recipes for jam that were developed. An efficient way to preserve food is by using a lot of sugar, which is unnecessary when you can store the jam in the fridge. This jam uses very fresh berries with hardly any sugar, giving it an intense taste of strawberries and rhubarb.

1 whole vanilla pod 300g fresh organic strawberries 300g fresh organic rhubarb 100g organic raw sugar Cut the vanilla pod lengthwise and place in a saucepan with the strawberries and rhubarb and sugar. Boil for 15 minutes, watching carefully. If it starts to dry out add a little water. Pour the hot jam into sterilized preserving jars and seal tightly when cool. Store the jam in the fridge and use quickly (you’ll be surprised how fast it disappears anyway!).

1 2 0 | T E AT I M E

Spelt bread with rhubarb and strawberry jam If you bake your own bread, you control completely its nutritional and dietary content.

To make 1 loaf of bread: 30g yeast 500ml cold water 1 tbsp flaky sea salt 3 tbsp rape seed oil 100g oats 500g spelt flour

Dissolve the yeast in cold water then add the salt, oil and mix again. Add the oats and the flour and mix it well for about 5 minutes. Grease a baking tin 26cm in diameter with a bit of oil. Pour the dough into the baking tin and leave to rise for 4 hours on the kitchen table. Preheat the oven to 200° (Gas 6). Bake the loaf for 1 hour. Leave to cool on a wire rack.

Rhubarb and strawberry jam Before the invention of the refrigerator and freezer, berries had to be picked and used when in season and made to last for the rest of the year, hence the many recipes for jam that were developed. An efficient way to preserve food is by using a lot of sugar, which is unnecessary when you can store the jam in the fridge. This jam uses very fresh berries with hardly any sugar, giving it an intense taste of strawberries and rhubarb.

1 whole vanilla pod 300g fresh organic strawberries 300g fresh organic rhubarb 100g organic raw sugar Cut the vanilla pod lengthwise and place in a saucepan with the strawberries and rhubarb and sugar. Boil for 15 minutes, watching carefully. If it starts to dry out add a little water. Pour the hot jam into sterilized preserving jars and seal tightly when cool. Store the jam in the fridge and use quickly (you’ll be surprised how fast it disappears anyway!).

1 2 0 | T E AT I M E

Elderberry soup with rye bread croutons As a child I had this soup for dinner; today, fruit soup is served as a pudding. It is a filling meal, so can be served as an afternoon snack or dessert.

500ml elderberry cordial (see page 166) 500ml water 1 tbsp of cornflour 3 slices of rye bread cut into small cubes 20g butter 2 apples, cored and sliced

In a pan mix the cordial and water and bring to the boil, then whisk in the cornflour and bring to the boil again.

Fry the bread in the butter for 2 to 3 minutes, leave them to rest on a plate.

Serve the soup in serving bowls with the apple slices and rye bread croutons.

Elderberry soup with rye bread croutons As a child I had this soup for dinner; today, fruit soup is served as a pudding. It is a filling meal, so can be served as an afternoon snack or dessert.

500ml elderberry cordial (see page 166) 500ml water 1 tbsp of cornflour 3 slices of rye bread cut into small cubes 20g butter 2 apples, cored and sliced

In a pan mix the cordial and water and bring to the boil, then whisk in the cornflour and bring to the boil again.

Fry the bread in the butter for 2 to 3 minutes, leave them to rest on a plate.

Serve the soup in serving bowls with the apple slices and rye bread croutons.

Cold yoghurt soufflés with redcurrants It’s almost impossible to have a dessert without lots of calories, so if you are watching your weight do not eat pudding or sugar on a regular basis. However, this yoghurt soufflé is an exception. It is tasty and has no sugar, only honey. Delicious – and healthy as well! And you can make them the day before. S E R V E S 4 3 leaves of gelatine 500ml Greek yoghurt 3 tbsp honey 100g redcurrants

Immerse the galantine in cold water for about 5 minutes. Mix the yoghurt and 2 tbsps honey well in a bowl. Lift the gelatine out of the water and dissolve it very gently in a small saucepan. Let it rest for 3-4 minutes, then pour and stir carefully into the yoghurt mixture. Thread 3⁄4 of the red currants and stir into the mixture.

Pour the soufflé mixture into 4 serving glasses, set aside until they start to set, then place in the refrigerator for 4 hours before serving. Top each with the remaining honey and berries and serve.

Berries: pearls of the north Red and black currants, rose hips, elderberries, blackberries and blueberries – many of these colourful and delicious berries grow wild and are easy and free to pick. They thrive in cold weather and are, therefore, a natural part of the northern diet. But what is perhaps less well known is that they are much more than just tasty, they are at the top of the list of so-called super foods. Scientific research shows that berries are some of the healthiest foods we can eat due to their potential to strengthen the human immune system. They contain particularly high levels of antioxidants, important vitamins and minerals, and in addition, many contain omega-3 fatty acids.

T E AT I M E | 1 2 7

Cold yoghurt soufflés with redcurrants It’s almost impossible to have a dessert without lots of calories, so if you are watching your weight do not eat pudding or sugar on a regular basis. However, this yoghurt soufflé is an exception. It is tasty and has no sugar, only honey. Delicious – and healthy as well! And you can make them the day before. S E R V E S 4 3 leaves of gelatine 500ml Greek yoghurt 3 tbsp honey 100g redcurrants

Immerse the galantine in cold water for about 5 minutes. Mix the yoghurt and 2 tbsps honey well in a bowl. Lift the gelatine out of the water and dissolve it very gently in a small saucepan. Let it rest for 3-4 minutes, then pour and stir carefully into the yoghurt mixture. Thread 3⁄4 of the red currants and stir into the mixture.

Pour the soufflé mixture into 4 serving glasses, set aside until they start to set, then place in the refrigerator for 4 hours before serving. Top each with the remaining honey and berries and serve.

Berries: pearls of the north Red and black currants, rose hips, elderberries, blackberries and blueberries – many of these colourful and delicious berries grow wild and are easy and free to pick. They thrive in cold weather and are, therefore, a natural part of the northern diet. But what is perhaps less well known is that they are much more than just tasty, they are at the top of the list of so-called super foods. Scientific research shows that berries are some of the healthiest foods we can eat due to their potential to strengthen the human immune system. They contain particularly high levels of antioxidants, important vitamins and minerals, and in addition, many contain omega-3 fatty acids.

T E AT I M E | 1 2 7

eat your way to health and happiness with

the

nordic diet

Trine Hahnemann PHOTOGRAPHS BY LARS RENEK