SUND by Amy

I’m just here to remind you! The perfect egg sandwich is a perfect lunch any day 🩷🌟🤩 My version keeps you full with fiber, protein and healthy fats. And lots of flavor! 🌿

Boil some water, gently add eggs and set a timer for 7 minutes. Toast some whole grain bread and spread with mashed avocado 🥑. Take out something pickled (this is important!) and a tomato 🍅.

When eggs are done, rinse with cold water and peel. Top toast with sliced eggs, tomatoes and your pickles something. Add some salt and black pepper.

ENJOY!!! 🤗🙌🩷

Vi drar igång med härlig zoom-träff på söndag! 🍓🩷🫶🍉😄 Ta tag i en kompis och kör en sund sommar tillsammans. Häng med i min sunda sommarboost!

Anmäl dig via länken i min profil 🤗

Dela med någon du tycker skulle unna sig en sund, glad och härlig sommar!! 🌸💫

It’s Swedish Mothers’ Day! 🩷🤗💫 Enjoy an amazing Sunday all of you, mother or not! ✨

Mitt fina svenska gäng, unna dig en riktigt glad och fin mors dagspresent som räcker hela sommaren… Min sunda sommarboost! 🤩🥳 Visst vore det härligt med en sund och hälsosam balans sommar 2024? I sommarboosten får du knep, recept och tips som gör sommaren härlig OCH hälsosam! 🙌

Förra årets sunda SOMMARBOOST var en succé och jag är så PEPP på att dra igång i år igen. ☀️

Inspireras av min proppfulla SOMMAR-GUIDE - uppdaterad för 2024, med alla recept du behöver i sommar (frukost, fika, grilltillbehör, smoothies, somriga sallader, mocktails, och MER!!!). Vi ses också på två glada zoom-möten live (spelas in och skickas också till dig) samt att det dimper ner extra tips och idéer på mailen… 🩷

Frågor? Kommentera el skicka DM! Du anmäler dig och läser mer via länken i min profil 😘

KRAM AMY 💕

Det finns några enstaka platser kvar i mitt SUND START-program som kör igång 15 april! Vi kör ihop två härliga månader, och du bygger en fräsch och hälsosam grund inför sommaren 🌸🌿🤗 Häng med på live så berättar jag mer och svarar på frågor som kommit in!

🩷 SUND START är för dig som…

💫 Vill göra en riktig förändring - realistisk i det långa loppet

💫 Egentligen VET vad som krävs, men ÄNDÅ har så förbannat svårt att stå emot sötsug, trötthet, kvällsätande och gamla vanor…

💫 Är SÅ trött på snabba dieter (som ändå aldrig håller för livet), pekpinnar och förbud!

💫 Längtar efter mer energi, glädje och ork

💫 En gång för alla vill förändra ditt förhållande till mat, stress, sömn och kost - hitta den hälsosamma balansen

🍊 Vad säger andra? 🥕

“Nu har jag landat i något som faktiskt funkar! För livet! Känner inte att jag saknar något utan bara att jag lagt till härligheter i kosten”

“Ville bara säga TACK! Har tappat 5 kilo utan att det känns som någon ansträngning alls. Ser fram emot att fortsätta med dina ord i tanken.”

“Jag är piggare, gladare och starkare än för tre månader sedan! Tack för din fantastiskt kloka, snälla, kunniga och varma coachning!”

Ses LIVE om en stund, kom med dina frågor! 🤩

KRAM
Amy

For my lovely Swedish friends out there! Info about my spring program, starting in a few short weeks. Let’s make life healthy, fun and delicious together 💕🤗💫

Din SUNDA VÅR 2024! 🌸 SUND START kör igång i mitten av april, begränsat antal platser så anmäl dig snart❣️

Investera i dig själv! 🙌
Tillsammans skapar vi en sund, glad och härlig vår med ett 8-veckors effektivt kost- och livsstilsprogram utformat av mig, Amy von Sydow Green, legitimerad dietist i USA med svensk läkarexamen i botten, samt lång erfarenhet av hälsa, viktminskning och coachning.

Programmet är långsiktigt. Målet är en balanserad kost och livsstil som passar DIG, med fokus på stabila vanor som fungerar i din vardag, nu och för livet. Du utbildas i en sund relation till mat, medvetna kostval och njutning - utan skam och skuld. ✨

Du erbjuds stöd hela vägen; du lär dig nya perspektiv, samtidigt som vi har ROLIGT! 🩷

Mer info och anmälan hittar du via länken i min profil, och såklart skickar du mig ett DM med alla dina frågor och funderingar 🥰

Happy Saturday insta friends! 🩷🤗💫

You know I love fun new recipes and figuring out those viral trends (the baked feta pasta, banana bark, PB chocolate rice cakes - I’m IN!!!! 💥🤩).

But also, my everyday routine is built on having a few basics that I LOVE and keep coming back to. If I had to figure out something new and fresh for every meal, nope, I would not be able to stick with a healthy lifestyle. It’s all about setting up your day to day so that you don’t have to think so hard! We’ve got enough on our plates already! 🤷‍♀️😅

So, pretty much 99% of mornings I have my breakfast of cottage cheese and Greek yogurt, topped with fruit (this is where I get a little variation!), chia seeds, chopped nuts and a pinch of turbinado sugar. And cinnamon! 💫🙌✨ Plus a latte made with skim milk and two shots of espresso. It’s easy and I love it!

So in this age of a million recipes all around, let’s not forget about the importance of those easy, no thinking involved basics ❤️🤗

💫 LIVE! ✨ (in Swedish!)

Missade du Johannas och min live i fredags? Spana in - bara att gå till Johannas konto så ser du den i flödet. Jag försökte ladda upp vår live här ungefär 100 gånger och höll på att bli helt galen. Men nu släpper jag det! Och så hoppar ni in och tittar hos Johanna istället ❤️💥

Vi snackade julbalans och hur vi kan tänka för att ge oss själva extra omsorg nu i december 🤗 (t ex genom att sätta rimliga krav och strunta i Instagram-krångel 😂✨)

Vi kom också in på SUND START 💥 Vill du ha mer ork, glädje och balans i livet 2024? Då tycker jag att du ska hänga med i START-gruppen! ✨

Kanske har du testat tusen ”kurer” förut… Då är du redo att göra något annat, med långsiktighet i fokus. Och med en snäll värme, istället för restriktion och pekpinnar… Med mig som coach och guide, vi har ROLIGT tillsammans samtidigt som viktiga och värdefulla grejer tas upp ✨

Du VET egentligen vad du vill göra, men likväl är det så jidrans svårt att få ihop allt, livet snurrar på och så går det bara inte 🤯 Vi kan fixa detta och hitta verktyg som passar mitt i livet.

Spana in länken i min profil och hör av dig på DM med alla frågor ❤️ Just det! Anmäler du dig nu får du också min stora och härliga jul-guide på köpet!!!!! 🎄🕯️🤩

What’s cozier than scones fresh from the oven? 💫✨🕯️ This is my favorite healthier option, feel free to get creative and add some chopped nuts into the batter… You’ll make these oat scones from start to finish in less than 20 minutes - oh yes, I promise! ❤️

Ingredients (10-12 scones)
1 c (2.5 dl) whole wheat flour
1 c (2.5 dl) regular flour
1 c (2.5 dl) rolled oats (havregryn)
1.5 teaspoon baking soda
0.5 teaspoon salt
1 c (2.5 dl) plain yogurt
1/4 c (0.75 dl) water
About 1/4 c (0.5-0.75 dl) mixed seeds to top scones

Set oven to 400F/200C. Mix flours, oats, baking soda and oats in a bowl. Stir in yogurt and water. It should be a sticky dough - if needed add a tablespoon or two of water to get the dough to come together. Spoon out 10-12 circular scones on a baking tray with parchment paper and top each scone with a pinch of seeds. Bake for 10-12 minutes. Eat straight away! I doubt you will have leftovers, but they freeze nicely.

Enjoy! 🤗

✨ Friendly reminder: we can make healthy eating less complicated! I love my snacky lunches/snack plates that I put together in minutes (oh yes!) 🩷🙌🤗

Your check list 📋💫:

1. Protein (cottage cheese, eggs, Greek yogurt, meat…)
2. Healthy fats 🥜🥑
3. Something crunchy!
4. Lots of veggies 🌿🥒🥦🫛🥕
5. Flavor! (Grainy mustard always does the trick for me in the fall/winter 🤷‍♀️)

Super satisfying AND fun to eat 🤩✨

Oldie but goodie! I get asked about these delicious lightly sweet and spicy muffins often - packed with fruit and veggies 🍎🍠🍌 They deserve a spot further up in my feed for sure!

They make a perfect fall FIKA and would be absolutely great as a snack for kids (or parents!) at a soccer game…

Ingredients for 10 muffins:
1.25 c (3 dl) whole wheat flour
1 tsp baking soda (= bikarbonat)
1 tsp baking powder
1 tsp cinnamon
Optional 1/2 tsp cardamom
1/4 tsp salt
2 eggs
1/4 c olive oil (0.75 dl)
About 1/2 c (1.25 dl) each of shredded apple, sweet potato and zucchini
1 tbsp honey
1 banana (mashed)

Grease a muffin pan. Set oven to 350F/175C. Mix all the dry ingredients (until salt in the list) in a bowl. Stir together the wet ingredients in another bowl. Add the wet ingredients to the dry and divide into muffin pan. Bake for about 20 minutes, until muffins are set and top is golden. Enjoy! ✨

Tip! Feel free to go with carrot instead of sweet potato 🥕

Happy Friday! My breakfast routine 9/10 days consists of a Greek yogurt and cottage cheese with lots of fruit and a crunchy topping. Easy to fix, fills me for hours, oh and it’s delicious of course! ✨

This week I added kiwi 🥝 Had forgot how much I love them… Did you know one kiwi provides about 100% of your daily vitamin C need? It is also rich in both soluble and insoluble fiber. Having two kiwis a day has been proven to help with constipation (which is so common…).

Now are you a skin on or skin off type of person when it comes to kiwis? Do you cut it in half and eat with a spoon?

I also added some fresh mint to this bowl and felt quite fancy 🤷‍♀️😂🌿💫

Apple pie in a bowl? Yes please! 💫🍎 Super simple and delicious, and oh, it makes for a filling, high protein and high fiber breakfast. How about that?

Chop up an apple and sauté in a little bit of olive oil or butter. Add cinnamon, 1-2 teaspoons of honey and a pinch of salt to the pan. After a minute or two, add in two tablespoons of oats and continue to sauté until apples have softened and the oats have a little bit of color.

Fill a bowl with Greek yogurt and top with your apple mixture. Enjoy! ❤️✨

Make sure to follow along for more amazing breakfast tips! 🤗

A little note about my (in Swedish!) 3-month program SUND START for my Swedish followers 💕🌿✨

Hallå hallå! 🤗 Nu har jag exakt 4 platser kvar i höstens omgång av SUND START- nästa start kommer att ske i januari. Ett härligt gäng gör sig redo att dra igång med mig - vi chattar, bokar möten och till helgen öppnar jag vårt Facebook community. Världens pepp!

Vill du hänga med? Då har du din chans NU! 💥 Tryck på länken i min profil för att läsa mer och anmäla dig. Skicka mig ett DM om du har frågor och funderingar att bolla 🤗

SUND START kör igång 18 september! Mitt program för en hållbar livsstilsförändring. Vi samarbetar i tre månader - hela vägen fram till jul ❤️

Frågor och tankar? Häng med på LIVE ikväll kl 21:30!! 🤗

It’s a train travel day! And that means packing that perfect snack box 💕🤗

What’s in my box today? Cucumbers, pistachios, whole grain crackers, and two types of cheese 😋

Packing snacks to go helps me avoid making food decisions when I’m outrageously hungry… I get some extra veggies in, and it’s good for my budget as well! And let’s admit it, I actually enjoy the packing process too, once I get started 🤷‍♀️

My number one tip though? Bring a lovely travel companion, swipe to see who I brought today! 👯‍♀️

Oh my, my mom’s ( 🥰) amazing tomato tarte!!! ❤️🧡💯🌿🍅 Yes, so many of you needed the recipe for easy to make but super fancy looking dish, and here it is! While looking through my photos for tomato tarte pics I realized I’ve got such a backlog of tasty things to share with you… And also so many fun summer memories in my “photo roll” - like Stella living her best life on her 14th birthday - Barbie movie premiere night, all the pink outfits, whirlwind shopping trip and yummy Italian dinner 🩷🩷🩷

Well, back to that recipe! This makes about 6 servings. It can be made ahead and also makes for perfect leftovers…

Ingredients:
- Puff pastry (smördeg) from the store, about 250 g (~8 oz). A rectangular sheet about 20X40 calm (8x16 in)
- 250 g ricotta (~8 oz)
- 1 dl grated Parmesan (~1/2 c)
- 1 tsp honey
- Pinch of black pepper
- 500 g sliced tomatoes (1 lb)

Toppings:
- Basil oil (to make it, blend 0.5 dl / 1/4 c olive oil with a large handful of fresh basil)
- Sea salt
- Handful of pine nuts or pumpkin seeds
- Fresh basil 🌿

Let’s make it! Heat oven to 200C/400F. Line an oven pan with parchment paper and put the puff pastry sheet on it. Stir up ricotta, Parmesan, honey and pepper in a bowl. Spread it out on the puff pastry sheet. Bake in the oven for about 15 min, until you get a little bit of color.

Top with sliced tomatoes, drizzled basil oil, flaky sea salt, pine nuts/pumpkin seeds and fresh basil. Enjoy!!

Are we up for summer recipes at least through the month of August?! Yes please!! 🤗❤️

My last few days in Sweden were filled with all sorts of lovely things - rainy walks, fishing (Morris!), play dates with friends, breakfast at Bergs, my mom’s amazing tomato tarte, windy strolls, a delicious final Japanese dinner last night, outlet shopping… I leave feeling ready to take on fall! And get back to lots of cooking, fun and recipe making with all of you here on insta 🩷🩷🩷🤩 But the end of summer is also always a bit bittersweet… Well, helps we’ve got a few more summer weeks in the US because schools start insanely late!! 😅🤷‍♀️

Now about to board our flight! I’ve got the entire season of Platonic downloaded plus lots of Swedish candy… So should be pretty fun!!!! 🤗

Happy summer lovely friends!! 💕🌸🌿🤗 A whirlwind of photos from my first week in Sweden - cozy cousin times, spa day, delicious food (of course!) and today, Joe’s and the Juice breakfast at the airport. We’re off on another adventure, Sardinia here we come!!! 🇮🇹☀️🌊🍊

Hello Sweden and Marstrand! 🩵🌿☀️☕️🌊🍓 A classic ham and cheese sandwich on a delicious sourdough roll made for a perfect first meal ❤️ And now I’m deciding whether to unpack or give up to jet lag and take a looooong nap… 🤷‍♀️😅

Just reminding you of that “snacky”lunch! 💯🧡

Checklist:
1. Protein
2. Healthy fats 🥜🥑
3. Something crunchy!
4. Lots of veggies 🌿🥒🥦🫛🥕
5. Flavor!

What’s on this plate?
Cottage cheese (protein) mixed with avocado (fiber and healthy fats) and a squeeze of lemon. Nuts, rice cakes, prosciutto di Parma, cheese, that zucchini chocolate loaf and veggies! Super satisfying AND fun to eat 🤩✨

Tips tips! Känner du att du har svårt att fixa sommarbalansen? Har du den där tendensen att ”balla ur” och så känns det kämpigt att hitta till den fräscha känslan när hösten kör igång… Gör något NYTT i sommar, testa mina tips, knep och recept (allt på svenska) och häng med mig på zoom-träff i juni och juli. Skapa en sund sommarbalans och mål för sommaren med mig som guide! 🍉🤗🩷

Du anmäler dig enkelt via länk i min profil. Skicka DM eller kommentera med frågor! 💕

Happy Swedish Mothers Day! 🩷✨ I’m so lucky to have a wonderful mom, and we do so many fun things together. For example modeling (😂🤷‍♀️), cooking, Pilates, coffee breaks, and much more… I also feel so lucky today and all other days to be the mom to 3 amazing kids! 🌸

Goodbye Stockholm, I’ll be back! Thanks for the loveliest, sunniest spring weekend ever! 🧡✨🌸✈️

My favorite meal this week? Turkey feta herb meatballs with couscous salad and a mint feta drizzle 🌿✨💯💫 Definitely made me excited about food with spring vibes 🌷☀️

Let’s make those meatballs!

500 g / 1 lb ground turkey (which r meat of your choice!)
~ 1-1.5 dl (1/2 c) crumbled feta cheese
4 tablespoons of rolled oats
1 tablespoon milk
1 teaspoon dried oregano
1 dl (~1/3 cup) chopped herbs or baby spinach
Salt and pepper
1 table of olive oil for your pan

Combine all ingredients except for the oil in a bowl. Mix it all up with your hand to a nice feta and herb speckled batter.

Set your oven to 425F/225C. Grease a sheet pan. Roll out 15-20 meatballs and place on the pan. I find it helpful to dip my hands in cold water so that the batter doesn’t get stuck on me!

Cook the meatballs for 15-20 minutes, until they are fully cooked.

Serve with a couscous (or other grain!) salad made with chopped cucumbers, tomatoes, scallions and herbs. Add a squeeze of lemon, drizzle of olive oil, salt and pepper.

That feta mint drizzle! 🌿 So easy to make and feels a little fancy 🤷‍♀️

Blend equal amounts of feta and Greek yogurt (I used about 1 dl of each) and a handful of chopped mint. Add a little bit of milk, so that you get that drizzling consistency. And you’re done! ❤️

Happy Sunday! We celebrated “Swedish waffle day” 🧇 with waffles today and it was DELICIOUS ❤️ My philosophy when it comes to food: find a feel good balance! Fuel your body with food that keeps you full, satisfied and energized, but make sure you’ve got that balance - some food is there just to fuel your soul ✨💯🤗

Something exciting happening on April 1 for my Swedish friends… 🌸💕💯 And yes, it totally makes me this happy! Check the link in my profile for more info 🤗

It’s Monday! What’s your intention this week? How are you taking care of yourself? What do you need? A couple of ideas to try out:

💕 Tuck that phone away by 9 pm and enjoy some peace without distraction

💕 Make sure you’ve got a protein packed snack prepared for the afternoon to avoid that starving feeling when you cook dinner…

💕 Take some lunch walks! Even if all you’ve got time for is 10 minutes, oh yea, it makes a difference!

💕 Prep some veggies for the week! This evening, make a salad or chop up some veggie sticks so that veggies are super easy to add to all of your meals…

Have an awesome start of the week!! 🤗✨

I’ve been eating moist and super flavorful apple oat chia bars all week long, and today I finished the last pieces… I’ll have to make more this weekend! ✨🍎

Ingredients (about 12 pieces): 
5 dl (2 cups) rolled oats
1 teaspoon baking powder
1 tablespoon cinnamon
1/2 teaspoon salt
2 tablespoons chia seeds
1 1/4 dl (1/2 cup) apple sauce
2 medium apples (shredded)
2 eggs  
2.5 dl (1 cup) milk
2 tablespoons honey 🍯
1 tablespoon olive oil
1-2 tablespoons pumpkin seeds

Heat the oven to 175C/350F. Combine rolled oats, baking powder, cinnamon, salt and chia seeds in a bowl. In a different bowl, stir together apple sauce, shredded apples, eggs, milk, honey and olive oil. Add the dry mix to the wet and quickly stir it up. Prepare a baking pan (about 30 x 20 cm or 12 x 8 in) - either put parchment paper in the pan or grease it and add a little flour or oats to prevent your bars from sticking to the pan. Put your batter in the pan and spread out with a spoon. Top with some pumpkin seeds. Bake in the middle of the oven for about 30-35 minutes, until a toothpick comes out dry. Cut into 12 rectangular bars and ENJOY! These freeze very nicely, or store them in the fridge. Give them a couple of seconds in the microwave before eating for extra deliciousness…

I promised you my mom’s AMAZINGLY awesome bread, and here it is! ❤️✨ Seriously, I could not love it more. I had a slice with my afternoon coffee instead of a cinnamon bun. Yup, that’s how delicious it is! I recommend you bake it before 2022 is over… 🤗🙌

Ingredients (1 loaf)
3 dl (1 1/3 cup) all purpose flour
2 dl (3/4 cup) graham flour
1.5 dl (2/3 cup) rye flour (grovt rågmjöl)
1 teaspoon salt
4 tablespoons sunflower seeds
4 tablespoons flaxseed
4 tablespoons pumpkin seeds
~1 dl (1/2 c) dried apricots (cut into smaller pieces)
A handful of dried cranberries
~1 dl (1/2 cup) roughly chopped hazelnuts
0.5 liter (~2 cups) plain yoghurt or “filmjölk”
1 teaspoon baking soda (bikarbonat)
4 tablespoons syrup

Heat oven to 175C/350F. Stir together the different types of flour and salt in a bowl. Add in seeds, apricots and hazelnuts. In another bowl, stir up yogurt, baking soda and syrup and add the dry mix. Carefully stir. Pour into a greased (or cover it with parchment paper) 1.5 liter bread form. Top with a couple of pinches of flaky sea salt and some seeds. Bake 90 minutes in the middle of the oven. The easiest way to know if the bread is done? Check the temperature! If it’s 96C/205F your bread is DONE!

Let cool and ENJOY❣️

December 23 💥
It’s the day before the day! 🎄 In Sweden we celebrate Christmas on the 24th. We’ll be landing in Stockholm just in time for Christmas breakfast ❤️

The salad I made on thanksgiving would also be absolute perfection for Christmas ✨

Massage kale with a little bit of lemon, olive oil and sea salt. Add shredded red cabbage and sliced citrus (I can’t wait to get my hands on some blood oranges!! 🍊). Top with pistachios or walnuts and pomegranate. It’s a salad AND table decoration all in one! 🙌🌿⭐️