Norwegian Food Guide

A STUDENT’S GUIDE TO FOOD IN NORWAY

NORWEGIAN FOOD HABITS

Norway’s cold climate with its short summer and limited amount of arable soil has made food production challenging. The traditional food habits through the generations have therefore been quite simple. Food preservation- drying, smoking, and salting have been more important here than in many other countries as well.

Livestock and grain have always been the staples of Norwegian farms, and today’s diet is influenced by their products: a variety of types of milk, butter, cheese, meat, bread and other cereal products. Since the Middle Ages, fish from the North Sea like cod and herring was important to Norwegians. Fish continues to be a staple in the Norwegian diet as well.

The potato has also been a dear and trusted friend on the dinner plates of Norwegians, from the day it came to the country some 250 years ago. The potato became as important to Norwegians as rice is to Asians. Today, however, boiled potatoes are commonly replaced by pasta and rice.

Fast food nation

The manner in which food is prepared has also changed a lot. There are not many households that have maids or cooks today, and the demanding every-day lifestyle of modern Norwegians has left little time for cooking. That is why fast food and ready-to-heat or ready-to-eat products have become very popular. In fact, Norwegians are Europe’s top consumers of frozen pizza.

What your Norwegian friends eat

Norwegians like to think that they have an exotic and international menu. Even though we use many of the names of international dishes like kebab, taco, pizza, wok, etc., we tend to make all dishes more Norwegian. For example, we reduce the spices- to the extent that many non-Norwegians get the impression that our food does not taste anything at all. We are known to have very tender taste buds.

There are a few other things that many foreigners find rather peculiar- the bread, the milk, and the organizing of the meals. Many Norwegians like to drink milk every day when they have their bread – and not with cookies like the Americans do. There are many types of bread. The typical Nordic ones are “darker” or less refined than others, like the white bread the British use for toast, for instance.

When to eat what and how much?

The bread, as mentioned before, is an important basis for our food culture. Most people eat bread at least two times a day; for breakfast at lunch (at noon) and sometimes in the afternoon.

Compared to many other countries our breakfast is rather big- that is, it provides more energy- and consists of cereals or slices of brad with your favourite spread, milk or fruit juice and coffee or tea.

Common spreads are different types of jam, cheese, “makrell i tomat” (mackerel in tomato sauce), different types of sliced ham and chicken, meat, pâté, and boiled or fried egg. Even sliced fresh fruits, like bananas, and vegetables like tomatoes and cucumber are enjoyed on the bread.

Everyone is taught at an early age “not to skip breakfast”! The reason is simple: our lunch at noon is not a warm dinner-like meal, as in many countries, but usually a light meal of “bread-and-spread” once again. Therefore it is even more important to give the body enough fuel in the morning after a long night’s fast, so you can be a productive and active student until dinner in the afternoon.

Lunch

Bringing “matpakke” (a packed lunch) to work or school is a very widespread Norwegian habit. Professors and university students alike leave home with a lunch box or a paper package of slices of bread or a sandwich. Norwegians have a rather short lunch break- not like the Spanish siesta- and are thus able to leave work earlier in the afternoon.

Many people also bring some fruit or vegetable for a snack between meals, which is a great way of getting an energy “boost” when your concentration starts to fall. In general, bringing your favourite food together with some fruit for lunch, snacks, etc. is a lot cheaper than buying your meals at restaurants and canteens.

If you enjoy a warm cup of coffee or tea, buying a thermos may be a good investment. Bring hot water in the thermos, a cup and your favourite tea bags or instant coffee to the university.

Water from the tap!

In Norway we get our drinking water directly from the tap, and many students have a bottle of water with them wherever they go which they fill up over and over again. It is also possible to buy bottled water, with or without gas, and at restaurants you can order a glass of water and they usually will not charge you, as they get it from the tap.

Your body needs more energy in the winter

In the cold winter season the energy requirements increase and one simply has to eat more. Nuts, avocados, bananas, eggs, and extra fat (oil, margarine) in and on top of your food will easily increase your energy intakes. Try to avoid soda and candies, because they will give you a lot of sugar, but not the sustainable energy that you need for the long run.

Your body needs more Vitamin D too

Be aware that you need extra Vitamin D, especially in the winter when there is little sun. Important foods which contain Vitamin D are “tran” (cod liver oil), “ekstra lett melk” (milk in the green/blue container), eggs and fish. People in the north also use special lamps which imitate the sun’s rays during the winter as an additional way of getting enough Vitamin D. The sun helps the body to extract vitamin D from your food, that means no sun; no intake of vitamin D. The "daylight lamp" works as an extra source of daylight and will help your body to extract the vitamin D. Kantina has these lamps both at Hovedkantina and at Akutten.

Did you know?

“Tran” or cod liver oil is a Nordic specialty- but not enjoyed as food. It is taken as a supplement because it contains a lot of omega 3 polyunsaturated fat – healthy fat, especially for the brain. “Tran” also contains Vitamins A and D that are crucial to maintaining strong bones and good vision.

Vitamin D is made in our bodies- in our skin to be precise. The skin of Nordic people is adapted to the relatively small amounts of sun that we have through the year. People with fair skin are able to synthesize Vitamin D within the skin once a few sunbeams strike it. Darker skin types have more protection against the rays and thus need more sun to synthesize Vitamin D.

This is the reason why people with darker skin, and anyone who spends a lot of time indoors, are more prone to developing a Vitamin D deficiency – and thus the reason why everybody is recommended to drink a spoonful of “tran” every day and eat a lot of fish.

A CITY GUIDE TO SHOPS

There are big differences in the grocery stores where you can buy food. We consider the most important differences to be related to prices, accessibility and variety.

Low price chain stores

Here you will find most of the things you need everyday. The advantage of these shops is their low prices. However, you may not find all types of fruit and vegetable products. The opening hours differ, but in general they are open at 0900 (some open at 0700) and close at 2000 (some close at 2200). Nearly all are closed on Sundays.

RIMI - These shops have red, white and blue advertising signs. There is one located just across the street from campus in Mørkved.

COOP PRIX- These shops have yellow or signs. They usually have a good selection and cheap prices.

COOP MEGA - The stores with the dark green sign of COOP MEGA are a bit higher on the

evolutionary ladder than RIMI, REMA and COOP PRIX. They have a wider variety of groceries and fresh meats, fish or even cheese counters. The variety also means that the average price level is a bit higher. The nearest shop is also located right across the street from campus, next to RIMI.

BUNNPRIS - These shops have yellow and black signs. There is one located on Riksvei 80 at Grønnåsen in between Mørkved and Bodø city centre.

EKSOTISK IMPORT – A specialty grocery store where you can find quality food and spices from around the world. It is located near the police station in the city centre.

Address: Storgata 94, 8006 Bodø Telephone: 73 52 21 93

SMART FOOD SHOPPING

-How to save money and time

Write a short list of what you need, based on what you already have before you go to the store. Thus, you avoid buying on impulse and not have to make extra trips to the store. You will soon find out that you can save money by planning ahead and going shopping a few times a week instead of shopping before every meal.

Use this guide to help find shops that best suit your needs. Do not worry about asking other people in the shop (customers or employees) if you have problems finding what you are looking for. Most are happy to help you!

Do not buy huge amounts of “fresh products” like fish, milk, fruits and vegetables because they perish easily. These products should usually be used within 3-4 days. Be aware of the expiry date printed on many of the products: “best før 11.03.06” means that it should be consumed before the 11th of March 2006. (The expiry date printed on tinned/canned food and foods in jars refers to unopened products only.)

You can buy larger quantities of “dehydrated foods” like dried beans, peas, rice, pasta, canned food, instant soups, etc. at the same time.

“FIRST PRICE” are low price products found in many stores, and are among the cheapest products in the regular supermarkets.

SHARING A KITCHEN AND “PROTECTING” YOUR FOOD

If you live in BUC’s student accommodation, you share a kitchen with others. Each person may have their own way of doing or not doing things, and this can be a real challenge. Each kitchen may have its own special rules for where to put things, when to clean, and how to do it. Our student accommodation has dishes and utensils provided for you in it. The best advice we can give is to communicate with your roommates and mutually agree on how to divide up work in the kitchen – it will prevent disagreements in the future and make the living environment a better one.

It is a good idea to write your name on your food, or mark it in such a way that helps you – and your roommates – remember what is yours. This is especially true if you do not have designated places for what belongs to each one of you.

It is important that you keep food and utensils clean. Washing your hands, utensils, plates and counters with hot water and soap is the best way to accomplish this. You should be especially careful when handling meat, poultry and dairy products. Be careful not to transfer germs from raw meat to cooked meat – always wash dishes that have come in contact with raw meat before using them to serve or handle cooked meat.

What goes where?

When we buy food for several days or weeks it is important to store it the right way to make it last longer.

Most fruits and vegetables belong in the refrigerator, usually in a covered container or plastic bag. Kiwi, apples, pears, grapes and avocados can be stored in the refrigerator. When left at room temperature they will ripen more quickly. Pears and apples may also speed up the ripening process of other foods, so keep these fruits separated in plastic bags. Limes and oranges are also best stored at low temperatures if you want to store them for several days. Fresh mushrooms should not be washed before storage in the refrigerator and used within 2-3 days.

Some foods enjoy warmer environments. Tomatoes and bananas should be stored at room temperature. Potatoes and onions grow in the dark, and will last longer if they are stored in a dark place. Room temperature with a paper (not plastic) covering is ideal. If you let them be exposed to sunlight, they will turn green - do not eat green potatoes (they chemically react with the sunlight and produce chemicals which are not good for you). Uncut onions can be stored at room temperature. Cut onions are better off in a plastic bag or jar and stored in the refrigerator for a few days. Bread should not be stored in a plastic bag at room temperature.

Plastic shopping bags are not good for storing food. You should buy special plastic bags for food such as “brødposer” or “fryseposer”, or use aluminium foil or Tupperware-style plastic containers with a lid.

Do not allow hot or cold foods to remain at room temperature for long periods of time – bacteria thrive in lukewarm food. Notice also that these germs seldom change the taste, odour or appearance of food. Food that is easily perishable often contains egg, milk, seafood, meat and poultry and should be kept in the refrigerator. Once food has been cooked, keep it hot until serving time or refrigerate it as soon as possible.

Freezing

Most student apartments contain a freezer that is shared with your roommates. (Be aware that the small freezer found inside the top of many refrigerators is not sufficient for long-term storage.) If you want to keep food fresh in the freezer, it is necessary to use good packaging and wrapping materials like aluminium foil, plastic wrap, freezer bags and containers. When you wrap, squeeze out the air and seal it tightly. And don’t forget to label the food with your name and contents! One final piece of advice: many fruits and vegetables become soggy or mushy if stored in the freezer – it is a better idea to buy them a little at a time so you use them before they start to become overripe.

Using the microwave

You can cook and defrost foods in a quick and easy way by using the microwave oven. Ask your roommates for instructions if you are not familiar with this cooking method. Note that you cannot put metal of any kind in a microwave. Food should be put on a plate before placing it in the microwave.

Doing the dishes

Believe it or not, there are many ways to wash dishes. The most important thing is that they are washed, especially when the kitchen is used by more than one cook. Here is a brief description of a widely used method:

What you need: Dishsoap (Zalo is the most common brand in Norway)

A brush (oppvsakkost)

A towel or dish rack for drying.

1) Start by rinsing off any visible food with water from the tap.

2) Fill the sink with warm water (but not warmer than your hands can bare) and add a little soap.

3) Wash everything thoroughly with the brush! It works well to wash silverware and glasses first and then the plates and casseroles towards the end so that they have time to soak in the warm water.

4) Carefully rinse off the soap water with warm water from the tap, or dip the dishes in another sink filled with warm water.

5) If things still do not come off, use a “steel sponge” or something similar. Do not use this, or anything with metal, on a Teflon pan. Scrubbing Teflon with metal can easily damage or ruin the pan. One good trick is to fill the pan with some warm water and soap and leave it for a few hours. When you come back to wash it, it will be easier to clean.

A GUIDE TO “AFFORDABLE” RESTAURANTS IN BODØ AND MØRKVED

As a busy student, you might not always find the time to cook a proper warm meal during the day. But as we have stressed earlier, you should not ignore the importance of eating properly, even during your exam period. When you demand more of your body and mind, your body and mind demand more fuel. Eating right for these situations – and in your everyday life – will give you plenty of energy to get through the day.

Bodø city centre

Min Plass Sjøgata 12, 8006 Bodø Telephone: 75 52 26 88

At “My Place” you can find a little bit of everything for reasonable prices. They serve good burgers, fish, seafood, pasta, salads, etc.

Hobbiten Storgata 1B, 8006 Bodø Telephone: 75 52 22 35

Orion Pizza Restaurant Sjøgata 41, 8006 Bodø Telephone: 75 52 73 77

Lille Orion Pizza og Kebab Bar Prinsensgata 60, 8005 Bodø Telephone: 75 54 09 64

Internasjonalt Senter Sjøgata 37, 8006 Bodø Telephone: 75 52 24 04

Open Friday and Saturday from 1300-1700. Serves cheap, but tasty international fare. It is also a favourite meeting place for many foreigners in Bodø. We recommend this place to all of our international students.

Mørkved

Kantine is the main dining hall on campus. It serves breakfast, lunch and dinner for very reasonable prices- the best prices you’ll find anywhere, short of cooking your own food. There are also six more coffee bars and delicatessens located throughout the building which offer sandwiches, snacks and the essentials for convenient, quick meals during your busy school days. There are no meal “plans” as such - you simply pay for what you eat on a daily basis. It is open from 0800-1700 Monday-Thursdsay and 0800-1600 on Friday.

Below is a chart to help give you an idea of average expenses at the Kantina:

Breakfast	25 NOK
Lunch	35 NOK
Mixed Salad Buffet	35 NOK
Hot Soup Buffet	20 NOK
Dinner	45 NOK

There are three restaurants right across the street from campus in Mørkved: Dolly Dimples, a large chain restaurant serving a wide variety of pizzas, En Kopp, a café, and Puls, a bar/café where students receive discounts on beer by showing their student card. Finally, Samfunnet, the student pub, is a popular place for students to hang out and serves the cheapest beer in town. It is also possible to have small snacks like muffins and coffee, tea, hot chocolate, etc. here.

THE IMPORTANCE OF PHYSICAL ACTIVITY

Don’t forget that physical activity is important for both your physical and mental health. Make it a habit! It is fun and a way to get to know a lot of new people and make new friends.

BOSI is the students’ sport organization on campus. They arrange opportunities for playing all kinds of sports like basketball, male and female football, climbing, handball, floorball, kickboxing, karate, squash, volleyball, badminton, and also have “the funky jazz group”. They would love for you to join! More information about BOSI can be found in the hallway between entrances A and B on campus.

In addition, the international office pretends that it knows how to play baseball, and invites all international students to join!

Friskhuset has gyms located in Mørkved near the school and in the city centre across from City Nord shopping centre. You can weight train, use treadmills, rowing machines, stationary bicycles, step machines, and swim in the pool. They also have several classes including spinning, yoga, aerobics, etc. The one in the city centre also has squash courts.

Finally, you can take advantage of the stunning nature surrounding Bodø. Go on a hike in the hills around the city, climb Keiservarden for a spectacular view of the city and peninsula, rent bicycles, canoes, or cross-country skis from the school. Stay active! You’ll be happier, healthier, and make new friends as a bonus!

FOOD DICTIONARY

Melk Produkt = Milk Products

Helmelk = whole fat milk

Lettmelk = low fat milk

Ekstra lett melk = low fat milk, fortified with Vitamin D

Skummetmelk = skim milk

Fløte = cream

Rømme/Lettrømme = sour cream

Norvegia/Jarlsberg = a white cheese, very mild flavour

Brunost = “brown cheese”- there are various types. Has a sweet, rich flavour.

Smør = butter made from milk

Brød og Hvete = Bread and Grains

Loff = white bread

Kneipp = semi white bread

Mellomgrovt = dark bread, medium content of whole grains.

Grovbrød/Grovt = dark bread, high content of whole grains.

Knekkebrød = dehydrated, square pieces of bread.

Lompe = thin, flat, soft bread made from potatoes. Looks like a pancake or tortilla, often served with hotdogs.

Hurtigris = pre-cooked rice, needs only a few minutes to prepare.

Middagris = “dinner rice” regular rice which requires regular cooking procedures.

Grøtris = rice for making rice porridge, commonly enjoyed with cinnamon and sugar.

Vafler = dessert waffles, commonly enjoyed with marmalade or brunost.

Boller/Hveteboller = sweet wheat buns.

Matolje og Fett = Oils and Fats

Olivenolje = olive oil

Solsikkeolje = sunflower oil

Tran = cod liver oil, not used for cooking, but as a supplement of Vitamin A and D

Margarin = margarine made from vegetable/plant oils. Some brands are Vita, Soft Flora and Olivero.

Fisk = Fish

Makrell i tomat = mackerel in tomato sauce, similar to tinned sardines.

Kaviar = caviar- spread made from fish eggs

Fiskboller/Fiskepudding = finely ground and spiced fish

Fiskekaker = fish burgers

Fiskepinner = fish “fingers”- cod breaded with flour and spices.

Reker = shrimp (prawns)

Torsk/Torskfilet = cod fillets

Sei = coalfish (pollack)

Ørret = trout

Laks = salmon

Kjøtt og Fjærfe = Meat and Poultry

Leverpostei = spread made of pork liver

Skinke/Servelat/Pølse = types of sliced ham and sausage, commonly eaten on bread.

Kjøttdeig = minced meat with added water and salt

Kjøttkake = meat ball

Kylling = chicken

Biff = beef

Gris/Svin = pork

Frukt og Grønnsaker = Fruits and Vegetables

Agurk = cucumber

Mais = corn

Sopp = mushroom

Gulrot = carrot

Blomkål = cauliflower

Kål = cabbage

Kålrot = turnip/kohlrabi

Erter = peas

Løk = onions

Hvitløk = garlic

Gul/Rød/Grønn Paprika = yellow, red, green pepper

Purre = leek

Ingefær = ginger

Eple = apple

Appelsiner = orange

Druer = grape

Pære = pear

Ananas = pineapple

Banan = banana

Jordbær = strawberry

Bringebær = raspberry

Blåbær = blueberry

Multer = cloudberry

Drikke = Drink

Vann/Vatn = water

Saft = juice

Øl/Pils = beer

Rød/Hvit Vin= red/white wine

Kaffe = coffee

Te = tea

Brus = soda

Varm Sjokolade = hot chocolate

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Published by Tine Viveka Westerberg 01.04.2005

Bodø University College, International Office, NO-8049 Bodø, Norway
Phone: +47 755 17803 (direct), +47 755 17200 (switchboard) , fax +47 755 17551, email: international@hibo.no