Plant-based Viking Vitality

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.