Tag Archives: almonds

Winter Quinoa Kale Salad


Kale is one of the most nutritious thing you can eat. It’s low-calorie, high in fibers and zero fat. It’s packed with nutrients like iron (more iron per calories than in a beef), Vitamin K, A and C, Calcium and antioxidants. Kale boosts your immune system, lowers your cholesterol and prevents cancer. It has an anti-inflammatory effect, helps fighting asthma, arthritis and autoimmune diseases and it is also an excellent detoxifier. Sometimes people say that if you are going to eat just one green thing – eat kale (but please don’t – variation is so much better).



Nuts roasted with Red Wine Vinegar and Honey. Just delicious and perfectly sweet. Almonds are rich in Vitamin E, Calcium, Magnesium and Potassium while Walnuts are packed with B6, Folate and Thiamin. Both contain healthy fats and fibers, prevent heart diseases and cancer and help with weight management. Nuts are also considered “brain food”, promoting brain health and could prevent depression, dementia and Alzheimer’s Disease.



Pomegranate – not only beautiful to look at but also packed with antioxidants that boost your immune system and protect your from heart disease and stroke. It’s a little hassle to get the seeds out but totally worth it when it’s done (here is one way of doing it). One pomegranate can contain more than 800 seeds, and you can store them in the fridge for later use.


Winter Quinoa Kale Salad

1 cup Quinoa

A bunch of Kale (8-10 big leaves)

1 Pomegranate

2 Apples

1 cup Almonds and Walnuts

2 tbl spoons Red Wine Vinegar

1 tbl spoon Honey



3 tbl spoons Red Wine Vinegar

3 tbl spoons Olive Oil

1 teaspoon Honey

1 teaspoon Dijon Mustard

Salt and Pepper


1. Rinse and cook Quinoa in 2 cups of water approximate 15 min or until preferred tenderness.

2. Wash and dry Kale leaves. Remove the thick stem and cut into small pieces. Tips – put them in a blender or a food processor and quickly chop into desired pieces.

3. Dry-roast nuts in a heated pan for a couple of minutes. Add Red Wine Vinegar and stir. When dry, immediately add honey and stir for another minute or so. Cool off and chop coarsely.

4. Take out the seeds from the Pomegranate and cut the apples into thin boat slices.

5. Mix everything and pour dressing on top. Stir well.



Until next time: Listen to Your Body, and Stay Strong!
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Post-Workout Smoothie

My husband and I started this Saturday with a hardcore spinning class. You know, this kind of I-have-never-sweated-this-much-in-my-whole-life-hardcore-class. Afterwards he stated that he had to have a chocolate protein shake and cinnamon buns (!?). I asked if I could make him a smoothie instead, and if he stilled craved these things, I promised him he could have them afterwards.

And this is what I gave him:

Post-Workout Chocolate Smoothie
Makes 2 servings

1 Banana
1-2 tbl spoons Raw Cacao powder
2 tbl spoons Nutritional Yeast
A handful of Raw Almonds
A dash of Raw Honey
A dash of Cinnamon
Almond milk (or the milk you prefer)

Pulse, blend, serve!

It was such a success that he neither craved his artificial protein shake nor the cinnamon buns afterwards. And I’m sorry, I don’t have a picture this time. The smoothie was gone within 10 seconds.

If I would have made it just for me, I would probably switch the nutritional yeast with hemp protein but I didn’t wanna scare my husband away from healthy alternatives with the strong taste of hemp. Dates are also a good source of post-workout carbohydrates but we didn’t have anyone at home.

And lastly, a little bit about Nutritional Yeast. As usual, it’s always a discussion about how good things are for you, and Nutritional Yeast is not an exception. But as we use to say in Sweden: Everything with moderation (lagom är bäst).

This is some of the benefits of Nutritional Yeast (called Bjäst in Sweden):

- Vegetarian source of B12: 1 tbls provides you with your daily need of B12. It’s a good source of many B-vitamins, eg Thiamin (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6) and Folic Acid (B9). Some, but not all are fortified with B12.

- High in amino acids/protein: 2 tbls contains 9 grams of protein (1 large egg contains approximate 6g).

- High in fibers (and gluten free): Fills you up, promote digestion and regular bowel movement and helps regulate your blood sugar.

- Natural source of Folic Acid: Important for women who are or are trying to become pregnant to prevent spina bifida and other birth defects.
(source: MindBodyGreen)

Use it in smoothies, bake your veggies in it, toss it on popcorn or on your morning cereal/porridge. What else?

That’s all for today.

Not A Salmon Pate


I got this recipe from Raw Bay Area, and I just love it! I can’t stop being amazed over how much things you can do with nuts and seeds. I’m one of those people who would handle being allergic to nuts very bad. Please try this alternative to Salmon Paté – you will not be disappointed, I promise!

1 cup sunflower seeds, soaked overnight (8-12 hrs), drained and rinsed.
0.5 cup raw almonds, soaked overnight (8-12 hrs), drained and rinsed.
0.5 cup grated carrots
0.25 cup water
2 tbl spoons lemon juice
0.5 teaspoon sea salt
0.25 cup minced celery
2 tbl spoons minced red onion
2 tbl spoons (or more!) minced fresh dill

(note to my European readers – 1 cup = 240 ml)

I also added a pinch of cayenne to spice it up. Heather at Raw Bay Area suggested to add some flakes of nori – If you ask me – worth the try!

1. Blend the sunflower seeds, almonds, carrots, water, lemon juice and salt in a food processor or blender into a paste.
2. Add celery, onion and dill.
3. Add spices after taste.
4. Enjoy!

The pate will keep for 5-7 days in the refrigerator. Store in a sealed container.

If you try it – shoot me a pic on instagram or twitter using the hashtag #healthbyyou