Oh, ja!
New Nordic
Rooted in Scandinavia. Crafted for Today.
At Swede Dish, our version of the Nordic Diet blends the heart-healthy, eco-conscious principles of Scandinavia with accessible, modern cooking. With a foundation in fresh, local, and seasonal ingredients—whole grains, wild-caught fish, forest fruits, and fermented foods—we celebrate simplicity, nourishment, and mindful tradition all year long. Your journey in eating well doesn’t have to be perfect—it only needs to be beautifully balanced.
History: The Nordic Diet
A naturally balanced, seasonal way of eating inspired by the lands, waters, and traditions of Scandinavia.
The Nordic Diet is a sustainable, plant-forward eating approach developed by chefs and nutritionists in Denmark, Sweden, Norway, Finland, and Iceland. While similar to the Mediterranean Diet in its focus on whole foods, it is deeply rooted in local, seasonal ingredients and traditional food culture.
Sweden’s version leans into forest fruits, fish, whole grains, root vegetables, and fermented foods, all served with minimal processing and quiet simplicity.
Making: New Nordic
Here at Swede Dish, we pioneer the New Nordic Diet, a celebration of the harmonious blend between Swedish and American culinary traditions. We are passionate about bringing you a modern take on healthy, delicious food that honors our roots. Our mission is to inspire a lifestyle that embraces the simplicity and warmth of Swedish culture, combined with the innovative spirit of American cuisine. From our carefully curated ingredients to our commitment to sustainability, Swede Dish is dedicated to offering a unique culinary experience that nourishes both body and soul.
Core Principles
| Principle | Description |
|---|---|
| Seasonal Eating | Focuses on what grows locally at different times of the year—berries in summer, root veggies in winter. |
| Whole Grains | Rye, barley, oats, and spelt are staples. Less emphasis on wheat. |
| Fish & Seafood | Particularly fatty fish like salmon, herring, and mackerel—rich in omega-3s. |
| Plant-Forward | Vegetables, legumes, and berries make up the bulk of the plate. Meat is consumed in smaller, quality-based portions. |
| Fermented Foods | Includes yogurt, skyr, pickled vegetables, and cured fish to support gut health. |
| Local & Sustainable | Prioritizes organic, wild-caught, or foraged ingredients whenever possible. |
| Minimal Processing | Simple preparations that preserve flavor and nutrients. |
Health Benefits
| Benefit | Why It Matters |
|---|---|
| Heart Health | Thanks to omega-3–rich fish, fiber-filled grains, and antioxidant-packed berries. |
| Weight Balance | Nutrient-dense and filling, but not overly calorie-rich. Promotes satiety without heaviness. |
| Anti-Inflammatory | Seasonal vegetables, fermented foods, and healthy fats reduce inflammation markers. |
| Digestive Wellness | Fiber from rye, oats, legumes, and root veggies supports a healthy gut. |
| Stable Blood Sugar | Low-glycemic grains and natural sweeteners like honey or berries prevent spikes. |
| Cognitive Support | Fish, berries, and leafy greens have been shown to improve memory and focus. |
| Longevity | Associated with lower rates of chronic disease and a longer healthspan. |
Signature Foods
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Rye crispbread (knäckebröd)
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Lingonberries & wild blueberries
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Gravlax (cured salmon)
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Root vegetables (carrot, beet, parsnip)
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Skyr / fermented dairy
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Legumes & lentils
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Foraged herbs and mushrooms
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Herbal teas and berry infusions
Lifestyle Notes
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Enjoyed in slow, social meals like fika and smörgåsbord
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Encourages mindful eating and a connection to nature
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Often involves home cooking, preservation, and seasonal rituals
Delicacies
- Gravlax – Cured salmon with dill and mustard sauce
- Köttbullar – Classic Swedish meatballs with lingonberry sauce and cream gravy
- Prinsesstårta – Layered sponge cake with raspberry jam, whipped cream, and green marzipan
- Janssons Frestelse – Creamy potato and anchovy casserole
- Knäckebröd – Traditional crispbread, often served with cheese or herring
- Sill – Pickled herring in a variety of marinades (mustard, onion, dill)
- Semla – Cardamom bun filled with almond paste and whipped cream
- Räksmörgås – Open-faced shrimp sandwich with egg, dill, and lemon
- Ostkaka – Swedish-style cheesecake made with curd cheese
