Print Options:

Scandinavian GoodBowl Scratch123

Yields2 Servings

Blueberry Sauce
 1 cup blueberries
 ¼ cup maple syrup
 1 tsp fresh lemon juice
 ½ zest of a lemon
 1 dash of ground cinnamon
 1 dash of allspice
Mashed Potatoes
 2 medium russet, red or Idaho potatoes, diced
 2 tsp non-dairy butter of choice (such as Miyoko’s or Earth Balance)
 2 tbsp non-dairy milk of choice (almond, coconut, hemp, soy or oat)
 1 tbsp finely chopped parsley, reserved
 1 pinch sea salt, to taste
 1 pinch ground black pepper, to taste
Mushroom Gravy
 1 ½ tbsp low-sodium vegetable broth
 ½ cup finely diced onion
 1 clove garlic, minced
 1 cup diced crimini or white button mushrooms (heaping)
 1 ½ tbsp low-sodium soy sauce or tamari
 1 cup non-dairy unsweetened milk of choice (almond, hemp, soy, oat)
  tsp ground allspice
  tsp ground nutmeg
 2 ½ tbsp flour (wheat, spelt, or gluten-free all-purpose flour)
 ¼ cup water
 1 pinch sea salt, to taste
 1 pinch ground black pepper, to taste
Swedish “Neatballs”
 2 tbsp low-sodium vegetable broth or avocado oil, divided
 1 8 oz. package seitan
 ¼ cup raw walnuts
 ¼ finely diced onion
 1 clove garlic, finely minced
 ¼ cup breadcrumbs
 2 tbsp finely chopped parsley
  tsp ground allspice
  tsp ground nutmeg
  tsp ground cardamom
  tsp ground black pepper
 ½ tsp low-sodium soy sauce or tamari
 1 tbsp ground flaxseed
 2 ½ tbsp warm water
Blueberry Sauce

Combine all ingredients in a medium saucepan and bring to a simmer on low heat. Cook for 20 minutes. Remove from heat and let cool. Transfer to a covered container and refrigerate for at least one hour before serving.

Mashed Potatoes

Add 2 cups of water to a medium saucepan and add diced potatoes and ¼ teaspoon sea salt. Bring to boil, cover and reduce to a low heat. Cook for approximately 12 minutes or until potatoes are fork tender. Drain the water from the saucepan and add the butter and milk. Mash with a fork or potato masher to desired consistency. Add salt and pepper to taste. Garnish with reserved parsley.

Mushroom Gravy

Heat the olive oil over medium heat in a medium saucepan. Add the onions and cook for 5 minutes, or until they begin to soften. Add the garlic and mushrooms and sauté for about 3 minutes. Add the soy sauce, milk, allspice, and nutmeg, and bring to a high simmer but do not boil, stirring frequently. Mix the flour and water in a small bowl to create a smooth paste. Slowly add to saucepan. Cook until thickened, about 3 to 4 minutes. Season with salt and pepper and then reduce the heat and cook for another 5 to 6 minutes.

Swedish “Neatballs”

Preheat the oven to 350 degrees Fahrenheit. Grease a 9 x 9-inch glass baking dish with olive oil. Whisk ground flaxseed in warm water and set aside. Pulse seitan in a food processor until you achieve a ground-beef consistency. Add the walnuts and pulse to blend.

Heat 1 tablespoon of vegetable broth in a large nonstick pan over medium heat. Cook the onions for 2 minutes, then add garlic and sauté for another minute. Stir in the seitan and walnut mixture and sauté for another 3 to 4 minutes. Transfer to a medium mixing bowl and combine with the bread crumbs, parsley, spices, remaining 1 tablespoon of vegetable brothl, soy sauce, and ground flax/warm water mixture. Roll into 10 to 12 small balls, making sure they are round, firm, and smooth. Transfer to the greased baking dish and bake for 20 to 25 minutes, turning halfway through until nicely browned.

To assemble the Scandanavian Good Bowl: in a medium dish or wide bowl, make a bed of mashed potatoes, add 3 to 4 “neatballs” on top, and slather with mushroom gravy and a side of blueberry sauce.

Nutrition Facts

Servings 0

Amount Per Serving
Calories 516
% Daily Value *
Total Fat 24g37%

Saturated Fat 2.6g13%
Cholesterol 0mg
Sodium 399mg17%
Potassium 1235mg36%
Total Carbohydrate 51g17%

Dietary Fiber 9.5g38%
Sugars 18g
Protein 23g46%

Calcium 6%
Iron 12%
Vitamin D 1200%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.