Arctic plants don’t have it easy! Many species of artic flora are nutrient-rich and are therefore accustomed to surviving (and thriving) in extreme weather conditions. Inspired by my recent trip to Iceland and fascination for sourcing out local nutritious products, I have put together my top 3 Nordic plant-based superfoods list.
1) Dandelion – toxin absorber and eliminator
2) Root of Rhodiola – stress
scavenger
3) Sting Nettle – for super
strength
 |
| Top, left to right: Sting Nettle & Rhodiola Rosea. Bottom: Me in Þingvellir National Park, Iceland & Dandelion. |
Dandelion
Benefits: The rucola-flavoured leaves contain more vitamins than ordinary
lettuce. It’s a diuretic, helps absorbs toxins and assists in flushing them
out. A great kidney and liver cleanser, dandelion also purifies the blood.
Just 1 cup of chopped dandelion leaves
provides: 186% RDA of vitamin A as beta-carotene, 21% of vitamin
C, 357% of vitamin K, 11% RDA for vitamins B1, B2 and B6, 10% RDA of copper and
10% RDA of manganese.
Dandelion greens contain more protein per serve than spinach with 14% protein (one chopped cup
contains 1.5 grams of protein) and contains all the essential amino acids. Next
to fresh parsley, dandelion greens are rich in iron, with one cup containing
1.7 mg of iron. The vitamin C present in dandelion greens, works
synergistically in helping the body absorb the iron.
Serving
suggestions:
- Replace rocket/rucola in your salad with
dandelion leaves.
- Use it as the green base in your green
juice or smoothie. Add 4 cups but I’d suggest to blend them with sweet fruit
like mango, pineapple, citrus, bananas or berries to mask the bitter taste.
Note:
You can probably find dandelion in your own
backyard. Alternatively at farmer’s markets or the organic produce section of
supermarkets. I’d advise not to forage for dandelion from land which perhaps
has been treated with pesticides. There is an abundance of dandelion near my
home, beside a creek (however the pollution and cleanliness of the creek is
questionable and hence negates any positive benefits).
Root of Rhodiola Rosea
Rhodiola energises you when you feel drained and calms you
down, if you feel nervous. The root is a powerful
adaptogen, which relieves the body’s responses to physical, mental and
emotional stressors. It creates equilibrium between the sympathetic and
parasympathetic nervous system.
Vikings depended on the herb to enhance their physical strength
and endurance. Consume between 200-400mg of rhodiola extract or 1ml of tincture
to a glass of water 1 hour prior to exercise to increase capacity for endurance
and helps to protect
muscle tissue during exercise.
Sting Nettle
Other than delivering a nasty sting, nettle is jam-packed
with vitamins and minerals.
Nettle is another excellent spinach substitute, as it
contains more iron than spinach. It can be added to stews and soups. You can
add half a teaspoon of dried nettle to your smoothies or juices.
Nettle tea can readily be found from good health stores and
also assist with urinary ailments and being rich in iron, aids coagulation. Due
to its anti-inflammatory properties, nettle has been used by Vikings to treat
allergy symptoms, such as hayfever and eliminates uric acid.
However, until the leaves are dried or cooked, they will
contain the stinging hairs, so never eat them raw. When collecting stinging
nettle, always remember to cover up your exposed skin, to avoid the burning
itch of the sting.
