The Nordic diet is healthy, tasty and does not include starvation. On this diet, you’ll simply eat as if you were on a vacation, yet, at the same time, you’ll vacation and at the same time, you’ll lose some weight.
Sounds like a dream combination, right? But, how does the Nordic diet work, and what’s really behind it? This and more, I will point out for you below.
Here’s the content that we will go over in this post:
▪ What is the “Nordic diet”?
▪ The food pyramid of the Nordic diet
▪ Recipes: A day with the Nordic diet
▪ Seasonal calendar for local fruits and vegetables
▪ Tips for a good start
The food from the area around the Mediterranean is known for its positive effects on health and figure, but also the north has a lot to culinary delights to offer. Fish, wholegrain bread and various types of cabbage are not only delicious but also good for our body. And with the Nordic diet also surplus funds will tumble!
What Exactly is the “Nordic Diet”?
The Nordic diet places a lot of emphasis on healthy and regional foods. Here comes the diet without annoying calorie counting. Different types of fruit and vegetables, wholemeal rye products, nuts, rapeseed oil and fish, however, are indispensable.
But, the diet does not have much in common with the Swedish diet, because not all vegetables and only a few fruits are allowed there. Noodles are quite taboo, but in the Nordic diet, they’re definitely an integral part, at least in the wholegrain variant.
The Food Pyramid of the Nordic Diet
The food pyramid comprises a total of six steps. The higher you climb up the pyramid, the less you should consume from the products. But there is no fear of hunger or boredom for lack of food choices.
Stage 1: Water forms the base of the first stage. With this comes unsweetened fruit or herbal teas and heavily diluted juice juices. You should drink a minimum of one and a half to two liters a day.
Stage 2: Two fruit portions and three to four vegetable portions should end up on your plate daily. The varieties do not matter, as long as they are just in season and can be found regionally.
Stage 3: Carbohydrates from rye whole grain should not be neglected, either. Bread, cereals, pasta, and potatoes are very popular within the Nordic diet. That’s because these carbohydrates are high in fiber and saturate for a long time. At least four servings a day, should, therefore, be scheduled.
Stage 4: Here are the animal products. Three categories are distinguished. Low-fat dairy products, such as cheese fall into the first. These are allowed to be on the menu three times a day. Fish and seafood, on the other hand, should be consumed no more than three times a week. The third category includes eggs, meats, and sausages. Of these foods, a total of only two to three servings a week should be eaten.
Stage 5: Choosing the right fat is very important. The best way to use it is to utilize products made from high-quality rapeseed oil. The oil contains omega-3 and omega-6 fatty acids, which our body needs every day, but only in moderation!
Stage 6: The foods from this stage should only be enjoyed from time to time. All products that contain a lot of sugar or alcohol, such as chocolate, sodas or sparkling wine, belong here.
Nordic Diet Recipes
A Day on the Nordic diet
Let me show you with a few recipe ideas that the Nordic diet can be super tasty and diverse.
A Fruity Breakfast Bowl for a Great Start into your Day
Ingredients for 2 Portions
- 350 g Skimmed curd
75 ml Milk
2 – 3 tsp Agave Juice
100 g Grapes
100 g Physalis or Berries of your choice
4 tbsp Wholegrain Cereal Mix
4 tsp Linseed Oil
Mix the curd, milk and agave juice.
Wash fruit and cut it into small pieces.
Fill the curd into small bowls, sprinkle with muesli and arrange the fruit on top. Then drizzle with oil.
For lunch, a light beetroot soup
Ingredients for 2 Portions
- 1 Onion
200 g Beet Root
75 g Celery Root
1 tbsp Rapeseed Oil
1/2 tsp Sugar
750 ml Vegetable Stock
2 Stalks Parsley
75g Sour Cream
2 tsp Horseradish
Peel the onions, beetroot and celery and roughly dice. Peel 1/2 apple and cut into small pieces.
Heat rapeseed oil, sauté vegetables and apple cubes in it for about 5 minutes. Season with sugar, salt and pepper. Deglaze with stock and simmer over medium heat for about 40 minutes.
Finely chop the parsley and roughly grate the rest of the apple.
Add horseradish to the soup and mash finely. Season soup and put into bowls. Garnish with sour cream, chopped parsley and grated apple.
Salmon with Herbs on Vegetables
A delicious Dinner for the Whole Family
Ingredients for 2 portions (simply double ingredients for four people)
- 3 Stalks Parsley
2 Stalks Dill
25 g Gouda cheese
1 tbsp Sour cream
1 tbsp Wholemeal Breadcrumbs
300 g Turnip
50 g Potatoes
3 tbsp Rapeseed oil
300 g Salmon Fillet
Chop the herbs, except for some to garnish, and grate the cheese finely. In a bowl, combine the sour cream, herbs, breadcrumbs, cheese, salt, and pepper. Cover and set cold.
Grind the turnips and potatoes thinly, mix them in a bowl with 2 tsp rapeseed oil. Season with salt and pepper. Place everything on an ovenproof sheet, distribute evenly and bake in a preheated oven at 175 ° C circulating air for about twelve minutes.
Cut the leek into rings and mix with remaining oil. Season fish and spread the herb crust on the salmon. Add leeks and fish to the sheet and bake for another twelve to fifteen minutes.
Remove sheet metal from the oven and garnish with the remaining herbs.
Serve and enjoy.
Seasonal Calendar for Regional Fruits and Vegetables
Not every fruit or vegetable variety is available at all times. At least not if you want to limit yourself to regional food. Here’s a list of fruits and vegetables which we are lucky enough to have access to all year round within the USA. They are an essential part of the Nordic diet and shouldn’t be missing on anyone’s weekly menu:
Cauliflower, mushrooms, fennel, cucumber, potatoes, leeks, corn, peppers, radishes, black root, tomatoes, white cabbage, and onions.
Furthermore, fruit such as apples, pears, elderberries, quinces, grapes, and plums can be obtained in most supermarkets and organic food stores.
Tips for Getting Started
With a few tricks, you can almost get started on the Nordic Diet by itself.
Step by step to the change in diet: Take your time and start your diet with your favorite recipe. Preparation is everything. Sounds mundane, but it is true. Create a meal plan at the beginning to get you started.
In addition, a meal plan helps a lot in the creation of the grocery list, and that’s exactly how you can make it out of your old shopping pattern.
Don’t count calories, just stick to the food pyramid.
Use regional and seasonal products. This is how the variety is guaranteed!
Stock up on supplies. Especially nuts, pasta, potatoes, as well as flour can be stored easily from now on; they are fixed ingredients on your meal plan. If your freezer is large enough, both bread and ready-made dishes (e.g. stews) can be frozen.
Cook twice the amount. All that is left can be frozen, and if it has to be quick, you will not be tempted to resort to pizza or other unhealthy fast food.
As you can see, the Nordic diet has a lot of diversity to offer. If that’s not enough exotic for you, however, then I’m welcoming you to read my article about the Mediterranean diet, including a complete food list and a three-day diet menu plan for you to enjoy.
Please feel free to share your thoughts and experiences with us. we’re always looking forward to hearing from you. If you tried any of the above recipes, then give us feedback, too.
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Meanwhile, I’m sending you lots of love, inner peace, harmony and an abundance of all good things. Remember: You’re beautiful, precious and unique regardless of what others ay. Thus, keep on shining.