Month: November 2017

Celeriac & thyme mash

Celeriac & thyme mash

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 […]

Spinach and cherry tomatoes “quinotto”

Spinach and cherry tomatoes “quinotto”

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 […]

Support your immune system in the winter months

Support your immune system in the winter months

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.

 

Delicious, healthy soups recipes
A turmeric and spices rich soup, to help during the winter months.

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Healing foods: chili, ginger & garlic kale.

Healing foods: chili, ginger & garlic kale.

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 […]

Thyme and shallots roast chicken with celeriac chips

Thyme and shallots roast chicken with celeriac chips

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 […]

Anti-oxidants rich, pumpkin & turmeric soup

Anti-oxidants rich, pumpkin & turmeric soup

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.

Turmeric. Anti-inflammatory

Pumpkin. Anti-oxidants

Chili. Decongestant, anti-imflammatory

Garlic. Antibacterial

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

November 11, 2017
: 2
: easy

A anti-oxidants & anti-inflammatory rich soup perfect for the winter months to stave off colds.

By:

Ingredients
  • 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)
Directions
  • 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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My favorite: rye, cinnamon & yogurt pancakes

My favorite: rye, cinnamon & yogurt pancakes

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! === […]

Courgettes, watercress & rocket soup

Courgettes, watercress & rocket soup

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 […]

Kale & feta frittata

Kale & feta frittata

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

November 3, 2017
: 1
: Easy

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:

Ingredients
  • 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.
Directions
  • 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….