Swedish Semla For Nutrient Hunters – Food Pharmacy

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Swedish Semla For Nutrient Hunters

It’s February, the days are getting longer and Fat Tuesday is fast approaching. On that day we will eat one of the estimated 5-6 million semlas that are eaten on Fat Tuesday here in Sweden.

In recent years, the original recipe has been experimented with in all different ways. We think, among other things, of the semla wrap, the chocolate ball semla, the roll cake semla, the pizza semla and the semla sausage (do not ask). It’s funny how this strange cardamom bun with whipped cream, almond paste and milk has become such a spectacle here in Sweden every year. Anyway you make though, they are pretty darn good.

Today we share a recipe for a “completely ordinary” semla, but with some adjustments of course so that it can be counted as a nutrient hunter recipe. We think that there is a huge difference in taste when we crush our cardamom seeds compared to when we buy ready-ground, so if there is something you should spend extra time on, it is the few extra minutes it takes to crush them yourself.

Now the only question is, do you want to eat your semla with or without milk? (the correct answer is without milk, if you ask us)


Swedish Semla For Nutrient Hunters

  • By : Food Pharmacy



2 eggs

1 dl natural yoghurt

1/2 dl coconut oil, soft

1 krm salt

1 teaspoon freshly crushed cardamom

2 teaspoons baking powder

1 cup almond flour

1 tbsp psyllium husk

1/2 cup pofiber (can substitute oat fiber if you live outside of sweden)

Almond Paste

1 cup almond flour

2 tbsp honey

2 drops of bitter almond extract

34 tablespoons coconut milk


1 cup whipping cream, whipped

Rice flour for decoration


Set the oven to 185C/370F. Whisk together eggs, yoghurt, coconut oil, honey, salt, cardamom and baking powder. Mix in the rest of the ingredients. Let stand for about 5-10 minutes so that the psyllium husk and pofiber have time to absorb the liquid, which makes the dough firmer in consistency.

Roll the dough into 8 small balls. Place them on a baking sheet with parchment paper. Bake for about 15 minutes or until they are not doughy in the middle (test with a toothpick). Let cool.

Mix the ingredients for the almond paste together. Cut off the top of the bun for the lid, add a spoonful of almond paste into each bun, then top with a spoonful of whipped cream. Put the lid on and powder your creation with rice flour. Yum!




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