Get your berries on

  Cold winters and moderately warm summers have some benefits. Berries. Sweden may not be your top destination for a tan but when it comes to edibles readily found in nature you can’t go wrong. Red currants, black currants, gooseberries, raspberries, wild strawberries, cherries, lingonberries and blueberries are all readily available and plentiful wild. Tart and crisp,  they add colour, texture and nutrients during the summer months and it is a great way for kids to pick their own breakfast dressed in pjs and armed with buckets. 

Filled with anti oxidants, potassium and good fibre, berries are natures way of keeping us well. They can be mixed into smoothies, porridge, granola or eaten on their own and it’s all good. This morning’s breakfast was a simple but delicious berry mixture and avo toast. My perfect start. X

  
Swedish berry mixture

1 cup berry mixture (red currants, cherries, gooseberries for example)

Small handful pumpkin seeds

5 mint leaves, chopped

2tbs coconut yogurt

Juice 1/2 lemon

Mix berries, herbs and seeds. Pour over lemon juice. Serve with dollop of your choice of yogurt. Enjoy! X 

3 minute bowl

  In a rush but want healthy food fast? Whip up this super nutritious pot of veggies. I say pot because it’s difficult to define a bunch of veg and legumes that can be added hot or cold. The thing that makes all the difference to me is to cut things up small, like really small. After that it almost doesn’t matter what you add, it will be tasty. 

We’re in emptying mode – holidays are looming and who wants to leave things to fester whilst being away? So this afternoon I quickly took out a few things from the fridge, like carrots, beetroot, a lot of celery, walnuts, bunch of parsley, spring onions, left over lentils and some feta. 

  
The chopping doesn’t take a minute and I prepare all in a big metal bowl with salad tongs to really mix things around. I then add olive oil GENEROUSLEY, as good fat is good, and finish off with a squeezed lemon and herb salt. That is it! Super healthy, uber delicious and fast. If you like, add some cold chicken or salmon to the bowl to satisfy meat cravings. Happy snacking!! X

3 minute bowl 

(Enough for 1 hungry person or 2 starter sizes) 

1 carrot

1 beetroot

1/2 head celery 

1/2 cup lentils

Handful of parsley

Small handful walbuts

Handful of feta

Olive oil

Juice of 1 lemon

Salt &pepper to taste

Chop everything into small, small pieces, crush walnuts roughly and put in mixing bowl. Drizzle in olive oil and lemon juice, season to taste. Quick and easy! Enjoy! X

Sweet craving busters

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When I first started off on my green journey my bible was Kris Carr’sCrazy Sexy Diet’. Kris was diagnosed with incurable and inoperable cancer of the liver back in 2003 (a rare sarcoma called epithelioid hemangioendothelioma or EHE) and set out to find an active way to heal and get better, figuring the wait and see approach advocated by her doctors was not going to be the route for her.

After her poignant documentary, Crazy Sexy Cancer, which got featured on Oprah, she went on to write the ‘Crazy Sexy Diet’ book to share what she had found on her journey into health and healing. The big message was that if you want better health you have to do a lot of figuring out on your own – medicine is a business and not necessarily geared to making you feel better. See trailer for Crazy Sexy Cancer here.

12 years on and she is still here with lots of energy, good blood value and a strong immune system. Whatever she is doing seems to be working. Due to her likable personality and honesty she has become one of the most influential and public faces of the vegan and alkaline movement with her particular voice helping thousands of peeps around the world get more curious about taking health into their own hands by chosing and using food as medicine.

One of the chapters that really resonated with me was her writings on sugar and cravings, which is something many of us may have issues with. I naturally gravitate towards savory foods 9 times out of 10 but occasionally I will fall head first into a bag of wine gums or liquorice all sorts without knowing what happened. Yes it raises our mood hormone dopamine so we feel better which could be one of the reasons we reach for the sweet stuff in times of trouble. But due to my interest in nutrition I know that sugar is acid forming and can cause inflammation in the body so finding ways to turn a craving into something else is an interesting concept to me. Here are Kris Carr’s very own top tips on how to curb a sweet craving. Bring it on!

Kris Carr’s Top Tips for busting a sweet craving

– Have a high protein and fat snack, like nuts, seeds and avocado.

– Sip some herbal tea with stevia

– Blend a green smoothie with coconut fat and avocado

– Rice cake with almond butter and/or baked sweet potato

– Almond milk and cacao – naturally lovely hot (or cold) chocolate.

– Fruit salad with cherries, pear and black berries. Or any other berry compositions you can think of.

– Brush teeth, floss and gargle with natural minty mouthwash. Sends clear signals that the office of eating is temporarily closed for business.

– Go for walk, have sex, take a bubble bath or cuddle your children or animals.

As sugar is a highly addictive substance, reducing or stopping intake also reduces the cravings so keep at it. I know that when I keep up with good fats and protein I don’t crave sweets. A teaspoon of coconut oil in the morning or a fatty piece of fish can be all it takes for the craving to subside. Try it and see how it works for you. I’d love to hear what you think.

Happy Thursday! x

 

A little something extra…

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The morning ritual of drinking a cup of warm water with 1/2 lemon is nowadays a household habit.  Known for kick starting the digestion, alkalise the body due to the chameleon like qualities of lemon (acidic on the outside, alkaline on the inside) and for adding anti-oxidant vitamin C into the body before anything else – starting the day right has become a growing obsession. (more…)

Green Swede Protein Smoothie

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A filling smoothie is sometimes the best solution for time poor, nutrition yearning busy bodies. I certainly know that when I’m rushed – with eating being something I have to fit in rather than linger over – a smoothie is the go-to solution. The beauty of smoothies is that is all works. (more…)

Post Workout Recovery Juice

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One of the best pieces of advice I have ever been given is that in order to stay healthy you’ve got to keep eating. Sounds like a  no brainer perhaps but don’t we all tend to reduce intake when waist lines increases? It is a totally understandable reaction and one which we think will gain us quick benefits – only it doesn’t. Stop refuelling and your body goes into lock down and holds on to all you’ve got. Yes, the fat too. So the key is not to stop eating but to change what you are eating in order to get your bod to start utilising nutrients in a more effective way.

Same goes for exercise. Before and after a work out you need to prepare and replenish your body in order for things to recover and improve. You need energy to get you through, whilst hydration and repair prevent muscle damage afterwards. By omitting this you are not maximising the benefits of your work out. Juicing is an excellent way to quickly fuel up on good vitamins and minerals and by bringing your juice to and from the gym you are making sure you are never more than 20 seconds from a refuel. Here is a Greenswede favorite recovery juice which we use for post work out drinking.

Benefits

Carrots and oranges are loaded with vitamin C, beta-carotene and potassium, perfect for muscle recovery. Apples contains potassium whilst also hydrating and detoxifying. Ginger contains potassium, sodium and zink – relieves and soothes inflammation and pain. Drink this straight after an intense work out!.

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Post Work Out Recovery Juice

2-3 carrots
1 orange
1 apple
1″ ginger root, peeled

Juice all and pour over some ice for a refreshing post work out tonic! This tastes so good you may need to make a double load. X

Juice vs Smoothie

The title is actually a little bit misleading as there is no competition between juices and smoothies – they are two entirely separate entities. Both are trending at the moment and there has been a lot of write ups on the differences yet I still hear people referring to their Nutribullet as a juicer when it is, in fact, a blender.  Therefore I think this is still viable information.

Juice

Simply put, a juicer extracts nutrients and fibre from fruit and vegetables and turns it into a concentrated liquid. Due to the lack of fibre, a juice bypasses your body’s process of digestion and hits your system fast and furiously. This is both good and bad. Good because the vital vitamins and minerals available in vegetables (think leafy greens, celery, cucumber, ginger, fennel) has an alkalising effect on your body which is great for your health and wellbeing. We all know that in acidity illness lie. (more…)