Oumph salad bowl



If you haven't tried it yet - you really should! As me & Erik mostly have been eating vegetarian / vegan the past year we've been looking for some good substitutes that are still rich in protein. We've been eating loads of quorn, beans and minced soy but oumph is our go-to on a Friday night. 

Servings: 4
Time: 30 min


  • 2 tbsp olive oil 
  • 200 g kale, chopped
  • 500 g (17,5 oz) pulled oumph (soy protein isolate) 
  • 1 tbsp pesto
  • 100 g (3,5 oz) artichoke hearts 
  • 200 g (7 oz) spinach
  • 100 g (3,5 oz) cherry tomatoes, halved
  • 1 small red onion, sliced


  1. Defrost the oumph. 
  2. Heat up a frying pan over medium heat, add 1 tbsp of olive oil and add in the kale. Fry until soft and lightly colored. Pour over into a bowl and set to the side. 
  3. Reuse the frying pan, add the rest of the olive oil, pour in the oumph and fry for 5-7 min until everything is cooked through. 
  4. In a bowl combine pesto and artichokes. 
  5. Divide the lukewarm kale, spinach, cherry tomatoes and red onions on plates. Pour over the pesto artichokes and top with the warm pulled oumph. 

Oat cake - for breakfast!

  • 4 dl / 1,7 cup oats
  • 4 eggs
  • 1 tbsp chia seeds
  • 0,5 dl / 0,2 cup almond flour
  • 4 dl / 1,7 cup almond milk
  • 2 dl / 0,8 cup coconut milk
  • 0,5 tbsp baking powder
  • 0,5 tbsp stevia
  • 1 tsp vanilla powder
  • 0,5 tsp salt
  • 1,5 scoop (45 g) vanilla casein protein powder + 1 dl water as frosting!

Just combine all ingredients in an ovenproof dish and bake for 20 min in 200° C / 392° F. Spread out the protein frosting! 

Zoats: Zucchini oats with kiwi & strawberries


Have you tried zoats yet? Short for Zucchini oats and a very sneaky way to get some extra vegetables in your diet. I'm a strong advocate of those kind of vegetable-tricks, you would think it's something only children need but no the truth this is surprisingly useful for grown ups as well. When you use your vegetable tricks you simply eliminate all arguments of not eating veggies because you don't like them, you almost can't taste them. Another favorite oatmeal example is the carrot cake oats where you add grated carrots, cardamum, cinnamon and vanilla to your oatmeal. 

With Zoats I particularly love how juice the oatmeal gets once you add a little extra grated zucchini in there or for the brave one if you add it towards the end without cooking it that much it gives an interesting crispiness. 

You don't need much. Maybe a 30 g or so and you just add it towards the end of the cooking. 

Vegetarian taco meal: Black bean guacamole & White bean artichoke dip

White bean & Artichoke dip

White bean & Artichoke dip

Black bean guacamole

Black bean guacamole

Quorn mince taco

Quorn mince taco

Last week I got a surprise from Risenta. They sent over a full bag of groceries to try out their new bean recipes. I totally fell in love with the artichoke dip and will definitely make it again. 

I also tried to make some tortilla bread with soy meal on the side but they didn't end up super. A pretty good low carb alternative to the regular ones but I could work on the recipe a bit more cause it turned out a bit dry. We had these dips together with some taco quorn mince, tomato salsa, vegetables and tortilla chips. 

White bean & Artichoke dip

  • 1 can (400 g / 13.3 oz) artichoke hearts 
  • 2 dl / 0.8 cup small white beans, boiled 
  • 1,5 dl / 0.6 cup parmesan cheese, grated 
  • 1/2 dl / 0.2 cup olive oil 
  • Juice and zest from 1/2 lemon
  • Salt and pepper to taste 
  • Parsley to top with 

Mix together all ingredients in a food processor. 

Black bean guacamole

  • 3 dl / 1.25 cup boiled black beans 
  • 2 pitted avocados, diced
  • 2 spring onions, chopped 
  • 1 red chili pepper, finely chopped 
  • Juice of 1 lime
  • Loads of coriander 
  • 2 tbsp olive oil 
  • Salt and pepper to taste

Just mix it all together. No further instructions needed ;)


Immune system down


No mood for flow over here!  
It's so weird. I'm sick again. A flu or a cold or whatever, I don't care. The past year I've been sick almost once every month, it's been colds, stomach flu, migraine - I'm so tired of having to leave work feeling sorry for myself with yet another kind of flu. 

They say some people tend to notice these things more easily, almost like they create it themselves. While other people just tend to push through it's just a runny nose and a little fever. But no, I've tested myself, many many times. I've gone to work with this feeling of, naahh, it's probably nothing, it will probably just get sorted out a few hours after I wake up but it never does.

Off course it's obvious to me when I think about it - it's just stress showing it's nasty face in a new way. This is what I usually do in a viscous cycle: 

  1. I keep stressing too much
  2. I try to relieve the stress by exercising which is just yet another stressor for the body but it works very well in the moment.
  3. I get sick
  4. I rest for a few days
  5. I feel good again
  6. Then it's starting all over again

So once again I need to make some changes. I'm just not sure what. Any ideas are welcome! <3

Friendly breakfast on the balcony


Last weekend we got company, Erik & I. From two good friends and their little baby boy - The Lagotto Aldo <3 We had a lot to catch up on and spend most of our time at the balcony or in Tantolunden. 

On Sunday I used what I had at home to throw together a smoothie bowl. It happened to get my favorite color and everything - Apricot. One of the main principles of Food For Flow is to always have things at home that you feel comfortable with and know how to be spontaneous with. One of those things is frozen banana - in smoothies for breakfast or as ice cream for dessert. 

Smoothie bowl:

  • Frozen banana
  • Frozen strawberries  
  • Frozen mango 
  • Oat milk 

Add everything in a food processor or blender. Let it melt for a 10-15 min to make sure you don't break your beloved machine. Then mix until the frozen fruits turn into a smooth ice-cream like blend <3

Vanilla granola:

  • 1 tbsp butter 
  • 4 dl / 0.8 cup oats 
  • 1 dl / 0.4 cup pumpkin seeds 
  • 1 dl / 0.4 cup almonds 
  • 0.5 tsp vanilla powder 
  • 0.5 tsp stevia 
  • 0.5 tsp honey
  • 2 tbsp water 

Heat the butter in a frying pan. Add in oats and nuts, vanilla and sweeteners and roast for a few minutes. Then add the water and stir. 

Eat the smoothie bowl together with the warm granola and some fresh fruits as topping! 

Everyday luxury: Fresh flowers and The Slow Life-movement


Fresh flowers at home is really the simplest way to get a little extra feel good in the middle of the week. It's really a luxury to take that time to go to the flower store after work and pick out the favorite of the week or go out in the forest and pick them myself. I've always been a fast moving person, multi-tasking and high achieving but nowadays I really enjoy these slow things and enjoy to read stories and blogs about people who has decided to live a more slow lifestyle. And it's really the main reason why I love hiking and spending more time in nature. There's no rush in nature. 

I remember a few years ago when I worked in the counter at ICA there was this old man who walked incredibly slow through the store, and when he got to the checkout it was like he slowed down even more. In slow motion he bowed down to pick up item after item and cautiously placed them in a perfectly organized row in front of me. Back then I didn't understand what was going and I almost got frustrated. I remember someone told they heard he was doing it as a protest against the stress in today's society and the insane pace we've decided to do everything. 

Today I think it's a pretty cool thing what he did. Maybe a little ridiculous to force other people into his ideas but I think it's a interesting the effect it had on me and all of my colleagues. We all got stressed. The therapist I went to last fall to manage some of the stress I have tried to tackle instructed me to do exactly what this elderly gentleman did. He said; Now, when you walk back to the office, turn off your phone and walk extra extra slowly back to the office. Notice every step you take, every person you pass and every breath you take. It works.

I enjoy walking fast or even jog a little to get to where I want as quick as possible, but sometimes I force myself to walk slow and take in the surroundings, especially when I walk home from work and it really works. Try it! 

Photo shoot with Yogiyogini Sweden


Had a blast at a photo shoot with a new yoga clothes brand Yogiyogini Sweden a few weeks ago. The shoot was located at one of my favorite Stockholm spots - Rosendals Trädgård. It was the perfect interruption of my everyday life, a sunny afternoon, flawless light and a superb team both in front of the camera and behind it. 

I ordered some clothes and look forward to try them in my morning yoga practice as soon as they arrive. It's not long until I can go out and do my morning yoga like I did all last summer. I started every morning with 1 hour yoga in the green grass. 

Go check them out! 

Namaste for having me Christina, Beata & Malin! <3

Once a week habit - Café breakfast


Hello lovelies! 

This thing with blogging didn't work that well for me. I've completely fallen off the waggon. For different reasons. 

One is that I got a bit overwhelmed with stuff at work. Loads of discussions that went on and I've unfortunately turned in to the kind of person that easily get overwhelmed when things don't go as smooth as I might have expected it. There you have it, one of the reasons why I chose to have this blog focusing on Flow in the first place. If it's a few days, a week or so of discussions and having to brainstorm new ideas that's giving a lot of energy but when it goes on for weeks I get so drained. So that's what happened this time and I was just empty of ideas and totally lost my appetite for creativity.

So this post had to wait. So here you have my breakfast at Café Pom & Flora, almost a month later. 

I love love love having breakfast at cafés on weekdays. Just getting ready, not having to fix anything at home, or mess up the kitchen. Just go out and let someone else do it for you. 

  • Chia pudding with rhubarb compote, granola and I guess almond milk
  • Rye bread with avocado, poached egg and arugula 

Now! Let's get back to it! I have a lot of inspiration for blog posts, so hope you want to follow.  

/ A slightly more tired Lovisa 

Get Runner's High - Workout with the sky as a the roof

Some pictures from last night's Fun Run. It's been a long time since I had such a good feeling while running. A typical Runners High. Something I really wish everyone get the chance to experience if you haven't already. It's really how I would ultimately describe Move For Flow. 


Just as in my latest Fun Run we squeezed in some good body weight exercises and pit stops in all of the 4 outdoor gyms in Årstaviken. In total we got 5 long intervalls where we really got the chance to push ourselves, since you know you'll soon get to "rest" your legs for a few minutes in the gym. 

Runner's high feelings: 

  • Euphoria 
  • Invincible 
  • Everything is easy
  • Exhilarated
  • Energized 
  • Boosted

Who doesn't want that? There's really no better way to turn a shitty day around or start a day off in a good mood. 

I wish I could write a 3 step guide to get the Runners High but it's just so random. Sometimes you can feel super strong before you head out but don't get it or you can like yesterday feel tired and weak but are able to switch that all around to the best runner's high in years.

Try this: 

  1. Have the mindset to push yourself. Runner's High is supposed to be a reward for a good workout after all. Start out easy so you don't risk giving up before you get the chance to sense it, and build up gradually. 
  2. Try running in a different way than you usually do. Add some spontaneous intervalls. Try increasing the speed for a few minutes here and there. Run a longer distance than usually do. Just 1-2 km extra could do the trick. 
  3. Flow with any bad circumstances. When it's raining for example, I always use that to boost my mental state. It's really something amazing in feeling that nothing can touch you. You don't have to be concerned to get wet or cold cause you can run yourself warm. You're in control. 
  4. Fully enjoy the good circumstances. I usually keep my mind busy with other things than how my body feels. I look up towards the sky, the trees, the clouds, the birds, the air balloons, airplanes and the roof tops. I smile and I'm humming songs. Suddenly the Runner's high just appears while you where busy exploring. 

Everyone deserves Runner's High

Go get yours!