May
27
2009
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Packing a Pre-Summer Health Punch

lima_beans

My favorite butter beans

I’m not giving you my little secret for getting through that warm weather day foodwise until it really is warm. Here in the Mälar islands it is windy and although we are all trying to wear summer clothes, the odd sweater creeps out even with the best intentions of being summery.

So, even if the early summer weather is playing tricks on us with wind and rain, as it is supposed to do if we are going to have a good harvest, there is some great healthy Nordic-style food to be enjoyed in the spirit of getting fit and energized for the season. If you’ve been out for a long walk in the park in this sort of weather, you’ll be hungry and this is just the dish for you.

If there are three ingredients that I find to be very Nordic, they are root vegetables, oily fish and beans. All three have played a major role in the kitchens of this part of the world and all three are clear winners when it comes to your health. The question is can you combine these successfully to create a meal with fantastic taste and a real health punch.

As I found myself out on my deserted island with just those three ingredients and a hungry husband to feed a few days ago, I came up with the following which is a delightful meal on windy, cool pre-summer days when you are trying to give your body something really good. Years ago, I learned that with food limitation is the mother of invention and you should always remember this when trying to find inspiration in your kitchen. Here is the recipe.

Mashed Root Vegetables with Sardines and Butter Beans
Serves 4

For the mashed root vegetables:
6 medium potatoes
2 large carrots
50 grams butter
1/2 dl milk
A pinch of ground muscat
Salt/Pepper

For the bean topping:
1 large zucchini, julienned
380 g lima or butter beans (cooked)
4 tbsps canola oil or olive oil
1 clove garlic

2 cans sardines (including at least 4 whole sardines)

Peel the potatoes and carrots. Cover with water in a pan and add a pinch of salt. Bring to boil and cook on medium heat until you can easily pierce with a fork. Drain away the water. Mash the vegetables with a fork or potato masher. Add butter, half of the milk and place over low heat, blending together the ingredients. Add the remaining milk, if needed and season with muscat, pepper and salt. Cover and keep warm.

Saute the garlic and zucchini in olive oil for 3-4  minutes on medium heat. The zucchini should not be too soft. Add the cooked beans, saute for a further 2 minutes and season with salt and pepper.

Assemble on individual plates. Spoon a large ball of the mashed root vegetables into the middle of the plate. Spoon the bean and zucchini mixture over and around the mashed vegetables and top with a sardine, preferably broken into two pieces.

Artistic, delicious, full of energy, divine! Remember to check the Nordic Wellbeing Cookbook and Paavo’s Bytes for more recipes!

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