Swedish Summer Food – 3 anti-inflammatory recipes

Summer is the perfect time to eat anti-inflammatory foods. It is easier to eat both locally grown ingredients, and enjoy the summer flavors. See three new recipes for a summer evening dinner below!

Anti-inflammatory summer food

While on holiday or enjoying long evenings outside, we’re often tempted to make it easy for ourselves and perhaps skip a healthy dinner. We’re happy to share these traditional summer recipes with the following healthy, anti-inflammatory ingredients:

  • Boiled and chilled new potatoes, contain plenty of prebiotic fibres that feeds the good bacteria in the intestinal flora. And remember, cold potatoes contain more fibres and less sugar than boiled potatoes. 
  • Salmon and herring contain plenty of the healthy omega-3 fats, which are needed to keep inflammation in the body down.
  • Asparagus contains inulin, a prebiotic fiber variety, that the good gut bacteria like very much. In addition, inulin has been shown to increase insulin sensitivity, reduce metabolic syndrome and counteract the development of type 2 diabetes.
  • Strawberries, like many other berries, contain the antioxidant anthocyanin which is said to have an anti-inflammatory effect.

3 anti-inflammatory recipes for the summer

The recipes shared below are inspired by dishes that are traditionally eaten during  Swedish midsummer. You’ll see that they can easily be adapted to become more anti-inflammatory. For example, the creamy potato salad can be replaced with a fresher variant with caper vinaigrette.

When eating fish like salmon or a range of herrings, they’re normally served with difference sauces like a mustard-dill sauce. Why not try a healthier alternative and make Stig’s tarragon cream as an accompaniment to salmon or other fish.

The classic midsummer dessert – fresh strawberries with ice cream or whipped cream, can be combined with a creamy avocado and banana cream instead. This combination will make both your taste buds and gut flora cheer!  All these recipes can be found below!

The recipes are all taken from Stig Bengmark’s book Välj Hälsa Recept Bok (Choose Health Recipe Book, currently only available in Swedish).

See recipes below images. 

Salad of new potatoes, sugar peas & caper vinaigrette

Ingredients for approximately 4 people

  • 800gr – 1kg of new potatoes
  • 500gr of fresh spinach
  • 1pkt of fresh sugar peas
  • 1 head of cauliflower

Ingredients for the vinaigrette:

  • 1 small red onion (finely chopped)
  • 2dl MCT oil
  • 2tbs apple cider vinegar
  • 1tbs tamari soy
  • 3tbs capers
  • 1dl finely chopped dill
  • Salt and pepper

How to prepare the potato salad

  • Boil the potatoes.
  • Rinse and cut up the vegetables.
  • Finely chop the red onion and stir together with the remaining ingredients for the vinaigrette.
  • Mix the potatoes, vegetables and vinaigrette together and your salad is ready to go!

Fish with Tarragon cream sauce

Choose your favourite fish – we love salmon – and prepare it in your preferred way, i.e. fry on low heat in a pan or put it in the oven. Serve the fish with our delicious tarragon cream sauce and asparagus on the side. 

Ingredients for sauce for approximately 4 people

  • 2 shallot bulbs (peel and finely chop)
  • 1tbs chopped tarragon (or 1 teaspoon dried)
  • 1tbs of chopped parsley
  • 1tbs white wine vinegar
  • 2tsp chili sauce
  • 2dl soy yogurt
  • Sea salt and white pepper

How to make the tarragon cream sauce

  • Chop all ingredients
  • Stir and mix well together 
  • Serve alongside your fish and vegetables

Strawberries with avocado cream

Nothing says summer like strawberries do, being such a seasonal product. Choose just strawberries or a variety of berries for your dessert.  

Ingredients for approximately 4 people

  • 500g of strawberries or mixed berries
  • 1 avocado
  • 1-1.5 green, unripe banana
  • 1.5dl water
  • 0.5dl coconut oil

How to make the avocado cream

  • Rinse and chop the strawberries / berries and distribute over 4 bowls
  • Mix the remaining ingredients together in a blender
  • Serve over the strawberries / berries
  • Optional to sprinkle some chopped nuts or toasted coconut on top

Smaklig måltid, or enjoy your meal as they would say in Sweden!

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