Walnuts add some crunchiness and healthy fats, with a taste that goes perfectly with the Grana Padano cheese and balsamic. I would recommend to buy wild rocket if possible, as it tends to be the tastier and greenest. My favorite choice is the one sold at […]
This is a staple of my witnter menu. Filling and comforting, this pasta dish is great to use up left over broccoli. I often have it on its own, combining it with a freshly squeezed orange or clementine juice, and some walnuts for extra proteins […]
A healthier take on the typical English breakfast, great for a weekend brunch. The bacon has been substituted with the yummy Serrano ham, and the eggs are accompanied by some deliciously green garlic and chili spinach. The idea is also not to fry, but gently […]
Lots of green and purple goodness and vegan proteins with this easy quinoa salad, great for a light lunch, side or healthy luchbox, and great for the whole family. Radish is great to help liver detox, green beans bring lots of fibers for gut health, whilst purple sprouts will provides folates and vitamin K. This dish will also provides all the essential aminoacids ( great for vegans), and some quantity of vitamin A, vitamins B, manganese, potassio and zinc.
Really easy and quick to make!
Ready in 10-12 min
Ingredients (3-4 people)
- a packet of purple broccoli
- a packet of fine green beans
- 10-12 cherry tomatoes
- 6-8 radishes
- 100 grams of quinoa
- 1 lime
- extra-virgin olive oil
- sea salt to taste
- Light steam the broccoli and green beans ( 4-5 min) so that they are still crunchy, wash and finely slice the radish and cut the cherry tomatoes in half and put in a salad bowl.
- Add the quinoa, cooked according to the packet instructions, the vegetable finely chopped, the juice of one lime and a bit of olive oil. Stir and serve!
It’s getting colder out there, and when the winter comes, so it is the need for stodgy and warming food. Just be smart about, keep those sugars levels in check, add vegetables, and respect the proportions of a good balanced meal. Today I had this […]
Sometimes the best recipes are the ones that are not planned, but made out of convenience and lack of ingredients. I made this “quinotto” on a day that I was really craving something healthy but cooked, and I had nothing left in my cupboard apart […]
It’s that time of the year again, when the first colds and flu of the season start to appear. Our lifestyle and nutrition can have an influence on our immune system and the way we responds to minor illnesses. Have you ever noticed how we always seems to catch colds and bugs, when we are run down, stressed or overworked? Diet plays a role too, and here are some nutritional and lifestyle advice to support our immune system this winter.
Vitamin C is one of the most important nutrients to support our immune system, but somehow a bit overlooked these days. Kiwis, oranges, pineapples, lemons, berries, raw bell peppers, raw red cabbage, are some of the foods that we can eat this winter to make sure that we stock up in vitamin C.
It is important to notice that Vitamin C is a “water-soluble” vitamin, which means that our body cannot store it and we excrete the amount we don’t use through urine. For this reason it is important to eat Vitamin C rich foods on a daily basis. Vitamin C is also a heat sensitive vitamin, which means that it can be destroyed through cooking, so during the winter months when we naturally relish more cooked foods, it is important to make sure to incorporate this important nutrient in our diet.
Zinc is also a essential element for our immune system. Pumpkins seeds and seafood are some of zinc richest foods, especially oysters. Red meat, poultry, beans and mushrooms are also a good source. You ca try scatter some pumpkins seeds on your soups or breakfast bowl for an easy zinc boost. ( head over to my blog for some easy soups and low sugar gluten-free breakfast bowl)
Gut friendly bacteria. Our guts are the home of trillions of bacteria which play an important role in modulating an immune response, so looking after our gut health is good too. If you recently have had anti-biotics or have been stressed out, you might want to include some pro-biotics rich foods like yogurt or kefir in your diet.
Exercise. Physical activity is important for a healthy body, but when we feel run down or feel that a cold is coming up, pumping iron at the gym, might not be the best choice. More soothing and restorative activities like yoga or Pilates, might be more indicated.They keep us moving, but they also have a calming effect on the nervous system switching us to the parasympathetic system (the opposite of flight and fight) and stimulating the lymphatic system that help us get rid of toxins, thus tapping into the body natural recovery resources.
Want to know more? Join my community to receive tips & recipes, or head over to my blog to read my healing “Pumpkin & winter spice soup” and my healing kale recipe.
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Another recipe perfect for this cold weather. The anti-bacterial, anti-inflammatory & decongestant properties of chili, garlic and ginger, combined with the nutritious green powerhouse of kale, make this simple recipe the perfect side to an omega 3 rich fish fillet, like salmon or mackerel, but […]
Roast chicken, is one of the easiest and straightfoward meals, but this versions has a healthier kick and a different flavour, but still very easy and relatively quick to make. I choose to use the tighs instead of a whole chicken, as they easier to […]
This is my to-go soup for the winter months, when colds and sore throats become a sad reality. Rich in soothing properties, it usually manages to help me decongest a runny nose and support my system when I am run down.
I find it perfect after a yoga class too, to add on to the detoxifying power of yoga. Here is a quick reminder of the healing properties of the herbs and spices presents in the soup.
Chili. Decongestant, anti-imflammatory
Ginger. Detoxifying, anti-imflammatory
Extra-virgin olive oil. Anti-inflammatory, anti-oxidants
Pumpkin seeds. Nutrients dense, vegetable proteins.
Looking for more healing foods for the winter? Head over to my blog to check out my latest post ” Chili, garlic & ginger kale” and subscribe to receive my next article on how to support your immune system during the winter.
Pumpkin & turmeric soup
A anti-oxidants & anti-inflammatory rich soup perfect for the winter months to stave off colds.
By: Claudia Armani
- A chunk of pumpkin
- 1 brown onion
- 2-3 garlic cloves
- a small piece of ginger
- a dash of tumeric
- a dash of cumin
- half of Kalo stock (organic)
- A sprinkle of extra-virgin olive oil
- Pumpkins seeds ( optional)
- Some fresh mild chilly for decoration (optional)
- Step 1 Remove the skin of the pumpkin and onion, wash, cut in big chunks and place in a pot with some water the stock cube,the garlic, ginger & cumin.Bring it to boil, then let it simmer.
- Step 2 After 15 min add the turmeric, When ready, blend and serve in a plate with a sprinkle of olive oil.
- Step 3 Add a little of mild chili at the end, after you have tasted the soup, to make sure that it’s not too hot already.
- Step 4 Add some pumpkins seeds and enjoy!
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This are my favorite pancakes, wheat-free, fluffy and a real hit every time I make them. I love the combination of rye and cinnamon, while the yogurt maes them fluffy just enough. They are perfect for sweet treat or for a indulgent weekend breakfast! === […]
I love soups. They can be made in advance, frozen and they are a great and delicious way to keep weight under control and to cleanse our systems in a natural way. Luscious and green, this creamy soup is great for the summer too, helping […]
I love frittatas, they are ready in 10 min, provide a good source of proteins, and allow you to use up all your veggies leftovers. The combination of eggs and cheese is also a winner, and is great to finish off those little bites of leftover cheese too.
My advice is to use only a small quantity of cheese, just enough to add flavor, but not enough to overload the frittata, so to keep those saturated fats at bay, and the frittata light.
This one made with kale and feta, is great. I would suggest to combine it with a fresh side salad, or to complement a soup, for a vegetables rich meal.
Kale & feta frittata
A very easy but tasty eggs frittata, rich in proteins and great to use up kale ad feta cheese leftovers. Have it as starter of as a main with a side salad.
By: Claudia Armani
- Few kale leaves ( lightly steamed 4-5 min)
- 2 eggs
- a few crumbles of feta cheese
- 1 garlic clove
- a dash of chili flakes ( optional)
- A sprinkle of olive oil.
- Step 1 Place the kale leaves in a on stick pan with the garlic cut in two a sprinkle of olive oil and a dash of chili flakes ( optional)
- Step 2 Let the kale warm up in the pan with the garlic and chili,in the meantime whisk 2 eggs ad add the crumbled feta cheese.
- Step 3 Pour the eggs on the kale, and let it cook though. Serve and enjoy!
Want more ideas on how to eat a delicious and healthy diet without too much sacrifice? Get in touch, and see how we can work together….
A gluten-free and vegan autumnal recipe, delicious, super easy to make and ready in 15 minutes! It is perfect for those chilly nights in, when you want something comforting but don’t feel like cooking, and it is a great addition for dinner party, for those […]
A delicate yet, delicious pumpkins and sage risotto, just in time for Halloween. Made with olive oil instead of butter, it is light yet full of flavor. Gluten-free. A real, authentic Italian recipe that will impress your guests at a dinner party. MENU IDEAS. […]
A super delicious juice that will satisfy even those that are new to whole juicing thing.
Pineapple, is not only juicy and delicious, but is brimming with nutrients and enzymes, whilst the rainbow chard is a great substitute for spinach and kale, and a super food in its own right.
My favorite green juice
A simple & delicious two ingredients green juice, rich in ant-inflammatory properties and nutrients.
By: Claudia Armani
- 1/2 small pineapple, ( skin and stalk removed)
- 2 large rainbow or Swiss chard leaves ( stalk removed)---
- Step 1 Wash and prepare the pineapple and chard, cut in small pieces and juice. Enjoy!
Liked this one? Check out my other simple juices…..
When we reach the colder season it is natural to start craving warmer and more cooked meals. This turmeric chickpeas & kale stew is comforting enough but extremely easy and quick to make. Rich in soothing spices, this stew is a perfect vegan meal choice […]
A delicious and full flavored salad that will leave you wanting for more. This salad is great to have on its own as a starter, or combined with some lean meat. In this case I will propose it with an easy to cook turkey steak. […]
This recipe is the perfect complement to my “Turkey, sage ad Parma Ham rolls” for a dinner that is a perfect for those chilly night in that are coming soon. It is very easy and quick to make, and it perfect for kids and grown ups alike.
This version combines the taste of the traditional mash, with the need of limiting sugars as it is made in equal proportion by cauliflower and potatoes halving the starch content. The sage will fill your kitchen with an inviting aromatic smell, that will make you devour this dish in seconds.
A perfect recipe for a winter night in, when you want something soothing and comforting but with half the calories and sugars than the traditional mash.
By: Claudia Armani
- half of a cauliflower
- 1 big potatoes
- a dash of nutmeg
- few sage leaves
- freshly grated Parmigiano Reggiano cheese
- Step 1 Clean, wash and steam both the cauliflower and the potato (without the skin) adding 2-3 sage leaves. When soft take them out the steamer and mash either using a blender or a proper potatoes masher.
- Step 2 Add a dash of nutmeg, and lashings of freshly grated Grana Padano cheese adding a little of warm water if the mash feels too thick. Make sure that you add the cheese when the mash is hot, so that it will melt and blend.
- Step 3 Serve!
A quick and easy meal that will make everybody happy in your family. This recipe is perfect for all those evening meals when you want something satisfying but still quick and easy. Aim at putting only a slice of ham, in order not pile on […]
“Lifestyle diseases are defined as diseases linked with the way people live their life. ” This can include conditions like diabetes 2, heart diseases, obesity, stroke, colon cancer, hypertension and others. It is estimated that illness linked to poor lifestyle choices are costing the NHS 11 […]
As a health coach and Pilates instructor, I get asked all the time, how do you eat in a healthy way? Many wonder whether I eat carbs at all or if I live off fruits juices. None of the two, I have to say, and if you read this blog you might have guessed that my diet is actually far more wholesome and fads free that you could have imagined.
These are 7 rules that work for me.
- Eat the most wholesome, close to nature, seasonal food.
- Eat when you are hungry. Hunger is a signal that you need to refuel. Eating when hungry won’t make you fat, but a constant munching and overeating will.
- Keep my blood sugar level steady, to avoid insulin rush and cravings.
- Eat something raw everyday. Most of the nutrients of vegetables, fats and fruits are better without heat.
- Love your colors. Eating food that have different colors, will ensure a good variety of nutrients.
- Don’t overload. Whether is coffee, carbs or fats, don’t over do it.
- Have an off day. Whether is a lots of soups or smoothies and little else, having a day or two when you “detox” your body, will help to give a rest your digestive system.
On another note, a “healthy diet” is the one that makes your body works at its best and that fit with your lifestyle. Every human being is unique, and what works for one person might not work for another.
Both nutritional therapy and health coaching advocate the principle of bio-individuality which means that nutrition should be tailored to the individual rather follow generic rules. This is due to genetic predisposition, constitution, microbioma composition, age, lifestyle, stress responses, exercise regimes, just to name a few. That is why is recommendable to have the guidance of a professional when making lifestyle changes.
Want to know the difference between health coaching and nutritional therapy? Read this article….
About the author
Claudia is a certified Holistic Nutrition Health Coach and contributor to a number of wellness and lifestyle online publications. She is available for face to face health & nutrition coaching session in London and Skype coaching sessions nationwide ad internationally. Please text her on 07725741543 or contact her on here to schedule a free consultation call. Want to become a health coach? Read more on here.
A nice late summer soup, great for kids and grown ups alike. Perfect to use up all you veggies leftover and gently cleanse your body. Great as a healthy starter, or for a lighter dinner. _ Looking for other soup ideas? Check out my […]
A refreshing and easy low sugar green juice for the summer, great for a mild detox and rich in potassium, vitamins B, C and anti-inflammatory and low in sugar.
Apart from practicing other ways of detoxifying your body, you can also include some food in your daily salad. Along with nutrition, rocket is peppery and has chlorophyll, aiding liver detoxification. Radish is rich in vitamin C, folates, and riboflavin, thus helping the liver get rid of bilirubin. Dandelion is highly diuretic and helps in kidney detoxification. Potassium and phytonutrients present in cucumber aids in kidney detoxification.
This article was originally written for CureJoy but I decided to re-publish on here as detox seems always to be one of the hottest topics. Detox is one of the hottest topics in the healthy living community. Our bodies are continually detoxifying but somewhat we are led to believe that periodically, we need to “rinse out” the toxins from our system. We are used to seeking all sorts of detox rituals – many are harmless and others are somewhat extreme and dangerous.
My take is to simply consume some vegetables and spices that aid the natural detoxification process of the body, mainly helping the liver, kidney, and the whole digestive system. One of the simplest ways is to add vegetables that aid detoxification in your daily salad to increase flavor and health.
- Rocket. considered as one of the most nutritious green leafy vegetables – with its peppery and distinctive taste – rocket is a wonderful addition to every salad. I would suggest choosing the wild variety and the one of the greenest (deeper in color) as it is the richest in chlorophyll that has been proven to aid liver detoxification. Part of the Brassica family (the same as cabbage and broccoli), it contains glucosinolates that seem to help with phase-2 of liver detoxification.
- Radish. This little powerhouse is full of beneficial properties. Another member of the Brassica family, it is a little powerhouse of nutrients too. Rich in vitamin C, folates, and riboflavin, it has a slightly peppery taste that can help with the digestive process. It contains glucosinolates and it seems to be particularly helpful in helping the liver get rid of bilirubin – a bio-product of red cell-waste production.
- Cucumber. Light and fresh, cucumber is always a winner in salads. Rich in potassium and other vitamins & phytonutrients, it has shown anti-inflammatory and anti-oxidants properties. It is mildly diuretic and will mainly help the kidney in its daily detox.
- Dandelion. greens.Similar to rocket but with a slightly bitter taste, dandelion is full of nutrients and benefits. Highly diuretic; it can help the kidney in its detoxification process, whilst helping the liver regulate the flow of the bile – essential for the digestion of fats. Due to its highly diuretic effect, use in moderation and check its interaction with some medications.
WANT MORE TIPS? Read my popular post “4 common mistakes healthy people do or get in touch to start a personalized nutrition and health plan with a holistic nutrition & health coach. Face to face sessions in London and Skype in the rest of UK and internationally.
I made this recipe for lunch, with the little leftover vegetables that I had in the fridge. I was craving something zesty and fresh and this chili and lime “salsa” was absolutely perfect. The celery, cucumber, lime and chili are a perfect combination for a […]
I am always o the lookout for low sugar and possibly gluten free breakfast ideas, and if you read my “4 common mistakes healthy people do” you might know that many of the pre-prepared cereals or muesli option on the market, (yes even some […]
When I speak with my clients I often hear many common mis-conceptions about healthy eating habits. Here are 4 of the most common mistakes and my advice on how to overcome them.
- Tall lattes. “Lattes” have become very popular in recent years. Many have chosen “healthy” options swapping diary milk for almond or soya, but the result is almost the same: they contain lots of sugar. If you check the Starbucks website you will see that many of of their “lattes” contain between a whopping 18 gr and 29 gr of sugar. My recommendation: swap for a good quality black coffee, maybe with a dash of milk if you enjoy it, or simply drink only half of those lattes. After all who needs all those tall lattes anyways!
- Fruit juice. Whole fruits are rich in fibers, vitamins, minerals and phyto-nutrients. They also contain sugar, mainly fructose, which is metabolized by the liver. During the juicing process, the fibers get broken down and removed, and as some of the nutrients are stored in the fibers, we end up with less nutrients, less fibres,and more sugar. This is why fruit juice should be consumed in moderation. My recommendation: try adding vegetables to your fresh juices to reduce the amount of sugar, use lower sugar content fruits ( like berries or apples), reduce the amount of juice you drink or make 1/2 part juice, 1/2 part water.
- Flavored yogurt. Rich in good bacteria, calcium, and pre-digested lactose ( the milk’s sugar), yogurt is full of health benefits. But those deliciously vanilla, or fruits flavored yogurt ( even worst if they are fat-free) often contain 13 gr of sugar. If you think that when you buy a big pot, you often eat 200/250 gr of yogurt, that means a whopping 26-30 gr of sugar per portions. The same of a packet of cookies! My recommendation: buy some good quality full fat natural yogurt and add your own flavorings. Berries are great, as they are low in sugar and nutrients rich, but also other type of fruits, or a small amounts of nuts. If you really have a sweet craving a serving of natural yogurt with a few drops of organic maple syrup or honey, can still be a better way to satisfy it!
- Breakfast cereals. On a recent trip to Wholefoods I found out with dismay, that many of them yes, even those super-expensive, organic & super-healthy breakfast cereals and muesli, have one thing in common: sugar. For the majority of them, the percentage of sugar was between 12-18% with a peak of 25% in some more fancy ones. That would be already a considerable amount per se, but if we consider that we normally consume them with milk ( either diary or not, it still contain sugar) and added fruits, you can easily understand how much sugar you can pile up. My recommendation: read the label and go for low sugar cereals. To find out more options SUBSCRIBE to my blog to receive exclusive tips and recipes in your inbox.
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A summer variation on the classic Middle Eastern dish. Gluten-free and packed with deliciously healthy fresh vegetables, this quinoa tabbouleh recipe is perfect as an accompaniment of meats, ideal for a packed lunch, or great o its own as a starter or healthy snack. I […]
I love smoked haddock, for its great taste and versatility. This tasty recipe for the summer brings a hint of Mediterranean flavor to it with mint and lemon. The millet flour is gluten-free and delicate perfect for not overpowering the haddock taste. I din’t manage […]
Walnuts add some crunchiness and healthy fats, with a taste that goes perfectly with the Grana Padano cheese and balsamic.
I would recommend to buy wild rocket if possible, as it tends to be the tastier and greenest. My favorite choice is the one sold at Fulham local vegetable market on the North End Road, but I am sure you can find it somewhere else as well.
For the Grana Padano cheese I would suggest to try the Waitrose own brand for its best quality for money. This salad if perfect as a starter or as an accompaniment for veal & beef.
Rocket, walnuts & grana padano cheese salad
Perfect as a starter or as an accompaniment to some beef or veal, this rocket salad is nutrients rich and low in calories.
By: Claudia Armani
- 1 packet of rocket salad
- few walnuts
- some Grana Padano cheese shavings
- extra-virgin olive oil
- good quality balsamic vinegar
- sea salt to taste
- Step 1 Simply put the washed rocked leaves on a serving plate, add some crunbled walnuts, Grana Padano shavings and a sprinkle of vey good quality olive oil and balsamic. Enjoy!
Also have a look at our Rocket chickpeas and tomatoes salad....
A lovely and extremely versatile recipe, that can be used in a number of different ways. It can be made in advance and frozen, making it even more convenient and a time saver. Delicious, rich in fibers and a nice variation from the usual side […]
This zaatar & turmeric rice recipe is super easy and quick to do. Gluten-free and full of Mediterranean flavors, this super easy & quick recipe is ideal as a base for lunch boxes and as a gluten-free alternative to cous-cous or for those days when […]