My shortcut to nutritious meals (that lives in a jar) + 2 crunchy topping recipes
For toasty crunchy goodness with every meal
Hi again!
I’ve been on a little hiatus. Turns out, making seven Midsummer recipe videos in three days while preparing for actual Midsummer takes it out of you. I poured every drop of creative juice into that project and had none left for writing. (More on that at the end of this post.)
But now that the pickled herring has settled:
Back to our regularly scheduled programming.
The Weekly Zhuzh ✨
The Crunch
Aka: my insurance policy for when nutrition takes a back seat.
Every time I come to Sweden, I focus all my attention on the snacks, sweets, and things I’ve missed. Vegetables? Who is she?
So for the weeks when I can’t—or just don’t want to—prioritize balanced meals, I rely on this:
A jar of spiced, toasted nuts and seeds that adds instant flavour, texture, and nutrition to almost anything.
Why I love it
Most meals are better with a crunchy element.
I love to add corn nuts to a salad. A soup is better with garlicky pumpkin seeds. I want every bite to have toasty texture.
And beyond crunch, you get actual benefits: healthy fats, fiber, and a diverse mix of nutrients for your gut.
That said, I will not add a single nut or seed to anything unless it’s toasted. To me, it’s kind of like a road trip without music. You’ll still get where you’re going, but it’s just… not very nice? Toasting a nut is like giving it a fun outfit.
Make it once, use it all week
The Crunch is just a jar of pre-toasted, pre-seasoned nuts and seeds.
Make it on Sunday. Sprinkle it on everything all week.
You can go simple and all-purpose, or split it into:
Salty Crunch (for eggs, salads, bowls, soups, as a snack)
Sweet Crunch (for yogurt, oats, crumble, or just by the handful)
Base formula
Choose your adventure! Here’s what you’ll need:
Nuts & seeds you like
→ Almonds, cashews, sunflower, pumpkin, flax and many moreFlavourings
→ Think spices, herbs, sweeteners, maybe dried fruitA little oil (optional but great for crunch)
→ Olive oil or coconut oil works well
If you don’t feel like coming up with a combination of your own, here’s one savory and one sweet recipe.
The Nudge 🍽️
The Crunch Two Ways
The Salty Crunch
🧂 For salads, soups, roasted veg, brunch bowls (or even ice cream topper)
100g almonds
100g walnuts
100g sunflower seeds
40g flax seeds
40g sesame seeds
2 tbsp olive oil
1-2 tbsp honey
2 tsp coriander seeds
1 tsp sea salt
1 tsp chili powder
1 tsp fennel seeds
The Sweet Crunch
🍯 For yogurt, oats, and on a crumble
100g almonds
100g hazelnuts
100g rolled oats
40g flax seeds
40g pumpkin seeds
40g sesame seeds
2 tbsp coconut oil
3 tbsp maple syrup
1 tsp cinnamon
½ tsp sea salt
What to do
Preheat oven to 175°C / 350°F
Roughly chop any large nuts
Mix everything in a big bowl
Spread onto a baking sheet
Bake for 15 minutes, stirring halfway
Let cool, then store in jars
Money tip
Buying a pile of seeds and nuts can feel like a splurge, but it’s way cheaper (and healthier) than store-bought nut mixes or granola.
Want to keep costs down?
Use more budget-friendly ingredients like oats, sunflower seeds, and pumpkin seeds, and go lighter on the pricier nuts.
🇸🇪 PS: Midsummer mania
Like I mentioned, I’ve been deep in Midsummer celebrations. Since I left Sweden almost 10 years ago, it’s the one holiday I really hold onto. It's how I stay connected to home and to myself.
This year, I spontaneously made a six-part Midsummer recipe series, sharing the dishes, stories, and silly traditions that make the holiday so special. I absolutely loved making it.
If you're curious:
Watch the trailer for the series here
Episode 1: Västerbotten paj (cheese pie)
Episode 2: New Potato Salad
Episode 3: Herring Cake
Episode 4: Strawberry Cake
Episode 5: Pickled Herring
Episode 6: Gravlax
I’ll be posting a vlog from the midsummer celebrations in the next days too!
That’s all. See you next week!
I’d love to hear your variations on The Crunch, either in the comment section or by simply replying to this email.
/Seb