Recipes with nutrition
Simple Baltic and Nordic recipes — kama, rye porridge, salmon soup and more — each with an honest, approximate calorie and macro count per serving.
Real food, real numbers
Most recipe sites tell you how to cook a dish but not what it does to your day. These recipes are simple, mostly traditional Baltic and Nordic dishes, and every one comes with an honest per-serving estimate of calories and the three macronutrients, so you can fit it into your plan before you cook.
The instructions are written plainly and kept short. The nutrition is a rounded estimate, not a lab result — but it is close enough to plan around.
All recipes
Kama smoothie
Estonian kama flour blended with kefir and berries — a fibre-rich four-grain breakfast in two minutes.
Warm rye porridge
Slow, malty wholegrain rye porridge — a filling low-GI start to a cold morning.
Creamy salmon soup
A Nordic salmon and potato soup rich in omega-3, ready in half an hour.
Toasted buckwheat (tatar)
Nutty, gluten-free buckwheat groats — a savoury side or a plant-protein base.
Beetroot and potato salad (rosolje)
The pink Estonian beetroot salad — earthy, tangy and full of vegetables.
Pearl barley porridge
A hearty, chewy wholegrain porridge that works sweet or savoury.
Sauerkraut and pork stew
Slow-braised sauerkraut with pork and barley — the comfort of Estonian mulgikapsad.
Rye bread open sandwich
The everyday Baltic lunch: dark rye topped for protein and greens.
Curd and berry bowl
High-protein quark with berries and seeds — a light meal or dessert.
Red lentil soup
A cheap, fast, plant-protein soup that thickens on its own — no blending needed.
Oat pancakes
Blender pancakes from oats, egg and banana — no flour, ready fast.
Baked cod with potatoes
A lean one-tray fish dinner — white fish, potatoes and lemon.
Source: Nutrition estimated from standard ingredient values and rounded per serving; recipe methods are our own wording. · checked 2026-09-04
Frequently asked questions
How accurate is the nutrition?
The calorie and macro figures are estimates from standard ingredient values, rounded per serving. Your exact numbers depend on brands, portion sizes and how much oil or butter you add, so treat them as a close ballpark.
Can I adjust the servings?
Yes. The ingredient amounts and the nutrition are given for the stated number of servings; scale the ingredients up or down and the per-serving figures stay about the same.
Are the recipes suitable for special diets?
Each recipe is tagged (vegan-friendly, gluten-free, high-protein and so on) and many note an easy swap. Always check labels if you have an allergy or intolerance.
Analyze any recipe
TempoLife works out calories and macros for whatever you cook, and logs the meal in a tap.