Hello darlings, Sofie here!
I know that I yet again am a day too late with the article again, but I try to use it as a guide-line. However I promise that next week’s article will be up on Saturday, instead of Sunday, opps.

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A typical Scandinavian meal plan:

A typical Scandinavian meal plan consist of a lot of different options. For breakfast you can either have; toast, oatmeal, open-faced sandwich, pancakes or yogurt with homemade (or store brought) muesli. Lunch is either; a salad, left-overs from the day before (heated in a microwave) or ryebread with cold cuts and vegetables on the side. For dinner it is typical to have; potatoes and some protein (fish, bird or meat) with gravy and vegetables, salmon in tortillas with tomato sauce, salad and vegetables(you can also use chicken if you prefer that), meatballs, ryebread with salmon or cold leftovers (some even use potatoes) or salad with some protein (again fish, bird or meat). Snacks usually consist of: biscuits, crispbread &/or nuts.

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What I typically eat in a day:

For breakfast I have; an egg omelette with small cut up pieces of chicken in it, on top of some dark ryebread. Lunch is; homemade ‘pirog’ and vegetables. Dinner: variates a lot, but it is always warm food, never cold. Typically in the winter months we eat soup or sweet potatoes with chicken (because we prefer sweet potatoes to normal potatoes in my family). Snacks are: biscuits and nuts with some crispbread.

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What exactly is ryebread?

Ryebread or as we call it ‘rugbrød’, is what can be called wholemeal bread. It is mainly made up of grains and rye (therefor ryebread). There is very little sugar in it, the maximum number of grams is 5 grams of sugar for every 100 gram of ryebread, which makes it a much healthier alternative to things like white bread. Also there aren’t a lot of salt in it, only 2 grams of salt for every 100 gram of ryebread. Ryebread is generally a good source for wholemeal, gives a satisfying feeling in your stomach & it is a good source for dietary fibres alongside vitamins!

How I stay healthy all year

All year around, I try to be as healthy as possible. It gives me a satisfying feeling to know that I am treating myself right, good and keeping everything healthy at the same time! For you to stay healthy, you should eat a healthy amount of proteins a day, get enough vitamins and eat to satisfy yourself and not eat because you’re bored. You can get proteins from things like eggs, yogurt, fish & other seafoods, birds, nuts and seeds/kernels and beans! Vitamins is individual from person to person, but I know that my body is especially glad for vitamin E, A and C! Vitamin E can be found in sunflower seeds/oil, almonds, hazelnuts, peanuts, salmon, avocado, red peppers, brazil nuts, mango and kiwi. Vitamin A can be found in salmon, goat cheese, butter, cheddar, hard-boiled egg, cream cheese and feta cheese. Vitamin C can be found in yellow peppers, thyme, parsley, kiwis, broccoli, lemons and strawberries.

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Healthy foods

Again, here is just a list of healthy foods, some of them have I just mentioned before!

Vitamin A:

  • Salmon
  • Goat cheese
  • Butter
  • Cheddar
  • Hard-boiled eggs
  • Cream cheese
  • Feta cheese

Vitamin C:

  • Yellow peppers
  • Thyme
  • Parsley
  • Kiwis
  • Broccoli
  • Lemons
  • Strawberries

Vitamin E:

  • Sunflower seeds/sunflower oil
  • Almonds/almond oil
  • Hazelnuts
  • Peanuts
  • Salmon
  • Avocado
  • Red peppers
  • Brazil nuts
  • Mango
  • Kiwi

Protein:

  • Eggs
  • Yogurt
  • Fish & other seafoods
  • Birds (turkey & chicken, mainly)
  • Nuts & seeds/kernels
  • Beans

Fibre:

  • Pears
  • Strawberries
  • Avocado
  • Apples
  • Raspberries
  • Carrots
  • Beets
  • Broccoli
  • Kidney beans
  • Chickpeas
  • Quinoa
  • Oats
  • Chia seeds
  • Sweet potatoes
  • Dark chocolate
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Easy recipes you can try at home

So, these recipes might be really, really basic, but I wanted to make sure everyone had the opportunity to try these out!

Egg omelette

You’ll need:
  • Two eggs
  • Some milk (I use almond)
  • Chicken
  • Vegetables of your choice (I can recommend red & yellow peppers alongside potatoes)
What you have to do:
  • Heat a pan with some olive or coconut oil.
  • Start heating the chicken, season it
  • Put your vegetables on the pan with your chicken, when the chicken is done
  • Whisk together the two eggs and your choice of milk (you don’t need a lot of milk, so really just count to seven slowly, that should be enough milk then)
  • When the eggs and milk is mixed together, pour it over the chicken and vegetables, then wait for it to be cooked all the way through
  • Then you’re done!
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Pancakes

You’ll need:
  • One-two eggs
  • Milk of your choice
  • A bit of flour (or a banana if you feel like it)
  • Stevia (I use stevia instead of sugar, but you can use sugar if you want to!)
What you have to do:
  • Mix all the ingredients together and whisk away
  • If you use the banana make sure it is completely mashed
  • If you don’t use the banana & opt for flour like me, make sure there are no clumps left
  • Heat a small pan and put in a healthy amount of oil (I use olive oil & a bit of coconut)
  • Bake the pancakes one after one, making sure to only make one at a time
  • When all the batter have been used & the pancakes have been made, you can choose your toppings
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For breakfast you can use:
  • Chopped up chocolate
  • Berries, berries go on everything, even the dark chocolate
  • Lemon juice
  • Salmon
For lunch or as a snack you can use:
  • Sour cream & salmon
  • Cut up chicken breast

In case you haven’t noticed, we eat a lot of salmon! I am surprised I haven’t grown gills yet. Let’s hope it doesn’t happen in any near future.

The secret behind

The secret behind eating truly like a Scandinavian, I think lies in the portions. We don’t eat huge sizes every time, we take a small amount & if we’re more hungry we walk for more. We rely a lot on ryebread, no Dane can imagine the Christmas or Easter parties without ryebread & it is what most people reach for, so definitely opt for that. Our food is generally really warm, even the cold-cuts used on ryebread sometimes get warmed! The weather in our countries are typically really really cold & you’ll need something to warm you up from the inside. Also the food get made into energy, once it have been fully digested so that helps keep us warm too, since our food have a lot of ingredients that make the body work hard, haha.

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I truly enjoyed writing todays article & hope you liked it too! Until next time.

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Xoxo
Sofie