Month: July 2017

Zataar & turmeric rice

Zataar & turmeric rice

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 […]

Peas, courgette, rocket & mint soup

Peas, courgette, rocket & mint soup

An homage to the English garden and weather, with this summer soup. It is super easy to do, perfect for the whole family. You can make it advance and freeze it and use it as a starter or main meal. It is packed with gut […]

Authentic Italian tomatoes sauce

Authentic Italian tomatoes sauce

Summer is not a real summer if it is not celebrated with a real, authentic tomatoes sauce. Real Italian tomatoes sauces are really simple and require only few high quality ingredients. Of course there are many variations to this sauce, according to the region of Italy you go.

This one is made with leftovers tomatoes, the ones that are too ripe to be used in salads, and it great use over pasta or as base for other dishes, like light summer stew, with fish or bruschetta. For more authentic but healthy Italian recipes you can also have a look at Roasted aubergines and tomatoes pasta and in a couple of recipes coming soon. Super quick and easy to do as usual!

Prep 5 min, cooking 10 min

Ingredients (serves 2)

For the sauce

  • 3 medium  tomatoes
  • 2 garlic cloves
  • 4-5 basil leaves
  • a dash of oregano
  • a dash of chili flakes
  • a sprinkle of good quality extra-virgin olive oil

For the pasta

  • 120 grams fusilli or penne pasta (Rummo)
  • Some fresh Parmesan cheese (grated)
  • a sprinkle of good quality extra-virgin olive oil

Cut the tomatoes in half and then chop them in small cubes. Peel and cut in half the garlic, place it in a small non stick pan, with a sprinkle of olive oil, a dash of chili flakes and let it warm and release the flavor at low/medium heat for a minute. Add the chopped tomatoes, the oregano, and basil and let it stew at low to medium heat for up to 7-8 min. Remember not to burn the oil, and a dd a couple teaspoons of water if needed.

In the meantime, cook the pasta, drain it when “al dente” and then add it to the pan with the sauce for a minute and stir through to allow the salsa to rub the flavor onto the pasta. When ready add some freshly grated Parmesan cheese and enjoy!

 

 

Baby kale and black olives salad

Baby kale and black olives salad

I love this kale salad, for its stronger taste and unusual combination. Perfect with fish like sea bream or lean meat like turkey, it has purple, green and red leaves, for a greater variety of nutrients. Baby kale has a milder taste than the ordinary […]

Potatoes and herbs frittata

Potatoes and herbs frittata

A very tasty and speedy frittata, filling,  and great to use up left overs. For this recipe I used a non-stick 20cm pan, ( I found an excellent one in Wilko), the doses are for one person as a main meal, or for two if this […]

Sea bream with capers vinagrette & Italian rainbow salad

Sea bream with capers vinagrette & Italian rainbow salad

This delicious sea-bream and Italian rainbow salad is really easy and quick to make. It is great to use up some cos, romaine and spinach leftovers, whilst the crunchiness of the Romano pepper make it more interesting and filling.

Rainbow salads, which means salads that brings together leaves and vegetable with different colors, are great as they provide different and often complementary nutrients and allow you to use up all of your veggie leftovers.

Ingredients 

  • 1 seabream fillet
  • 1 small garlic clove
  • 1 lemon slice
  • a sprinkle of extra-virgin olive oil

For the salad

  • 2-3 cos or romaine lettuce leaves
  • 2-3 red radicchio leaves
  • a handful of baby spinach
  • half of a red romano pepper

For the vinaigrette

  • a teaspoon of capers
  • a pinch of dried oregano
  • a pinch of sea salt
  • extra virgin olive oil
  • a dash of lemon juice
  • a dash of balsamic

Simply sprinkle some olive oil in a non-stick pan with garlic and lemon, and pan fried the sea-bream fillet at medium heat.

In the meantime, prepare the salad with all the salad leaves and the romano pepper finely sliced. Prepare the vinaigrette, chopping the capers and adding some olive oil, oregano, a dash of lemon juice and balsamic. Let it settle for a few minutes, when sea-bream is ready, add it to the fish and salad alike. Enjoy with some ciabatta bread on a side!

Sea-bream
Italian rainbow salad

 

Pineapple, ginger, lime & mint drink

Pineapple, ginger, lime & mint drink

A delicious and refreshing drink for the summer, full of goodness and easy to make. When talking about fruit juices I am always a bit concerned about the amount of sugar they contains. It is worth to say that fruit mostly contains fructose (the fruit […]

Gluten-free millet pancakes with raspberries

Gluten-free millet pancakes with raspberries

Today has been one of those days when the time flies, and as soon you have the time to look at your watch is already mid-afternoon. In the midst of a sugar dip I then decided to treat myself, and cooked some delicious gluten-free pancakes […]

Gluten free cous-cous and spicy courgettes

Gluten free cous-cous and spicy courgettes

An easy and gluten-free cous cous, made from millet, a not very well known grain (it is actually a grass seed). Similar to cous-cous and easy digestible, millet is great if accompanied by roasted vegetables and some grilled meat, perfect for luch boxes and as easy dinner for the whole family.

This one, is very simple and done with very easy to find ingredients, yet truly delicious. I felt full for the rest of the day, but at the same time light and full of energy.

Ingredients

  • A packet of chicken fillets
  • 100 grams of millet
  • 4 medium cougette
  • 2 gralic cloves
  • some fresh thyme
  • tumeric
  • some chilly flakes
  • extra virgin olive olive
  • half a  lemon
  • sea salt to taste

 

Wash and slice the courgette, put them in a pan with the garlic, some chilly flakes and some olive oil. Let them pan fry at low/medium heat in order not to burn the oil, and adding a little water where necessary.

Cook the chicken fillets, in a pan with some olive oil, garlic, thyme and two slice of lemon. In the meantime cook the millet, as you would do for quinoa, using two parts of water per millet and adding a little turmeric and some fresh thyme.

When everything is ready, put together in a serving plate, adding a sprinkle of lemon juice. Dinner is ready! You an use the left over for a great lunch box.

Roasted aubergines & tomatoes pasta

Roasted aubergines & tomatoes pasta

Summer seems to have disappeared all of a sudden, but if you feel nostalgic and would like to feel in a Mediterranean country, well this authentic Italian recipe should cheer you up. There is a lot of talk in the wellness industry against carbohydrates. I […]

Is coconut oil “healthy”?

Is coconut oil “healthy”?

Is with dismay, that I recently read yet another sensationalist and confusing article, about the so called  dangers of coconut oil. I am sure, I am not the only one to feel this way. So, I decided to strip this arguments back to its basics […]

Improve your digestion & lose weight with mindfulness

Improve your digestion & lose weight with mindfulness

Our mental attitude to food has sometimes the same impact on our diet that the quality of the food we actually eat.We often use food as an antidote to anxiety, boredom, as a reward for an accomplishment, or as an act of love or self-loath.

That is why even in the era of “health conscious” people, you will find the rise of “orthorexia” which is what experts define literally “a fixation on righteous eating” Here are some easy tips, that can help you reflect on your attitude to food, and maybe suggest few little changes that can be implemented right now.

  1. Eat when you are hungry. Eating when you are hungry, won’t make you fat. Hunger is just the body normal way to tell you that is time for you to stock up on energy, but a constant munching or eating out of boredom will.Take notice of how you feel when you eat. Are you feeling peckish or maybe you are just bored? Is your hunger something that has built up slowly or something that resemble a quick urge to satisfy? On a hunger scale, how hungry are you when you eat?
  2. Take a break.  We often eat in a rush,  especially at lunch, maybe busy checking our emails, or with a busy and hurried mind. So my advice is to pause for a moment when having a meal, even if it’s only for 10-15 min. When the pace of life is hectic, we often switch on the “sympathetic nervous system” (flight and fight) which is not conducive for a healthy digestion. On the contrary the “parasympathetic nervous system” (repose-and-digest) will facilitate a better digestion.
  3. Be present. No matter what happened during the day, try to be present with your mind when eating. It will help you switch on the “parasympathetic nervous system” that will help you making the most of our meal. The best way to be present is to actually enjoy and savour all the texture, flavor and complexity of the food you eat.
  4. Share & connect. Food is much better when shared with others we love. Having a meal with a friend or a loved one, help to reinforce a feeling of connection and increase the production of feel good hormones.
  5. Enjoy. Food is not punishment, it is a fuel. You need it to live your life on high energy note, so that you can live your life to the full. Enjoy every mouthful, you deserve it!

For more info & tips, you can now book for a free  15 min call. Sessions can be conducted in person, over the phone or Skype. Travel expenses may apply for home or work visits. For nutrition coaching packages, please contact me.

Summer rocket, chickpeas and tomatoes salad

Summer rocket, chickpeas and tomatoes salad

A delicious and filling side salad, perfect with fish, or even on its own, for a light dinner or lunch if you have over indulged. Rocket (arugula), is one of the most nutritious green vegetables around, rich in folates, vitamin K, magnesium and iron and […]

5 benefits of crudite’

5 benefits of crudite’

I love crudite’. They are great to use up vegetable leftovers, increase the amount of vegetables in your diet, as a healthy snack option and a fantastic aid to weight loss. They will fill you up with fibers and nutrients, increasing the sense of satiety, […]

Celery, carrots and fennel seeds soup

Celery, carrots and fennel seeds soup

A very delicate, cleansing soup, great even for the summer months. The fennel seeds help to get rid of bloating, so this soup is great if you need to show off a flat tummy in summery clothes! If you have overindulged, maybe eaten too many ice creams and drank a little too many al fresco beers, you could try having this soup in the evening either as a starter or main meal.

Ingredients

  • 4-5 celery stalks
  • 4-5 carrots
  • 8-10 asparagus
  • 1 medium brown onion
  • half a teaspoon of fennel seeds
  • extra-virgin olive oil
  • 1 organic stock cube ( Kalo)
  • Grana padano cheese ( optional)

Wash and roughly cut the vegetables and put them in pot with some water. Add the stock and fennel seeds, and let it simmer for 30min. When ready, blend until the soup reach a creamy consistency and put back on the stove for 2-3 min. Serve with a sprinkle of good quality olive oil and some grana padano cheese shavings. Enjoy!

Healthy tips. Celery is very rich in fibers, that can help digestive system, especially the colon, helpful for a  gentle cleanse and detox. For more healthy and low calories summer soup recipes see also our “Peas, courgette & mint soup.”

Turmeric cous-cous salad

Turmeric cous-cous salad

Perfect for a meat-free lunchbox, ready in minutes and packed with vegetable proteins and nutrients. Don’t be put off by the long list of ingredients. Most of them are only spices that you can keep in your cupboard and use again to give flavor to […]

Asparagus & leeks tagliatelle

Asparagus & leeks tagliatelle

Originally written for the monthly issue of ABC Economic, this easy to make and light pasta recipe is full of spring vegetables just straight from the British garden. With its content of vegetables and only 65 g of egg pasta ( which is high in […]

Asparagus, broad beans & feta frittata

Asparagus, broad beans & feta frittata

Delicious for a light dinner or brunch, cold buffet or a tasty proteins rich snack before of after the gym, this vegetable frittata is very a versatile and delicious dish. Easy to make and great to use up some asparagus or feta cheese leftovers, it is filling and rich in fibers and proteins, ideal to keep those hunger pangs at bay.

Ingredients

  • 6-7 aparagus
  • a handful of broad beans
  • a little of feta cheese
  • 3 medium eggs
  • 1 garlic clove
  • a little of extra virgin olive oil

Method

Steam the asparagus and the broad beans for a few minutes. Beat the eggs adding a bit of crumbled feta. Put the garlic cloves in a non stick pan with a little of olive oil, then when the vegetable are ready, ( steamed, but still a bit crunchy) chop them up and add them to the pan. Let the vegetables sweat for a couple of minutes to release the flavours, but be careful not to burn the oil. Add the eggs and let the frittata cook through. The “frittata” is ready. You can serve it hot or cold, for a buffet. I had it with some toasted granary bread from Wholefoods.

Salmon, spinach & strawberries salad

Salmon, spinach & strawberries salad

A seasonal, gluten-free unusual but super delicious salad, rich in nutrients and easy to make, great to use up all those quinoa leftovers!  All in under 15 min…. Preparation time 12/15 min Ingredients  30/40 grams of quinoa ( uncooked) 1 salmon fillet ( preferably organic) […]