Tag: nuts free

Pomegranate & orange quinoa salad

Pomegranate & orange quinoa salad

Since the start of this blog I have been fascinated more and more by the Middle Eastern cuisine. Similar in a way to the Italian one, mostly for its use of olive oil and fresh vegetables, it create complexity with the use of intriguing spices […]

Italian pasta with broccoli

Italian pasta with broccoli

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 […]

Serrano ham and spinach breakfast eggs

Serrano ham and spinach breakfast eggs

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 wilt the spinach for a few minutes only, to retain flavor, nutrients and not to burn the oil.

Likewise, a thin Serrano ham slice will give lots of flavor without loading on empty calories. I would advice to accompany all with a slightly toasted rye & wheat sourdough bread slice.

Ready in 15 min

Ingredients (serves 1 person)

  • 2 medium eggs
  • a packet of baby spinach ( 70gr)
  • 1 slice of Serrano ham
  • 2 garlic cloves
  • a tiny bit of flaked chili peppers
  • extra-virgin olive oil
  • half slice of rye & wheat sourdough bread
  • sea salt to taste
  • black pepper ( optional)

Method

  • In a medium pan put the garlic, chili and a sprinkle of olive oil. Bring to heat, and then take off the hob and allow the spice to release the flavor into the oil without burning it. Place back on the hob, and add the spinach.
  • Let them wilt for a few minutes at a low/medium temperature. In the meantime in a smaller pan sprinkle some olive oil, bring to heat and add the ham slice until crispy.
  • Add the eggs and let them cook for a few minutes. Serve together with the slightly toasted bread. Enjoy!

Healthy tip it would be lovely to add some homemade freshly squeezed orange juice to add some vitamin C and other nutrients, but watch those sugars!

Purple & green quinoa salad

Purple & green quinoa salad

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 […]

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 […]

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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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 […]

My favorite green juice

My favorite green juice

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

October 21, 2017
: 1
: Easy

A simple & delicious two ingredients green juice, rich in ant-inflammatory properties and nutrients.

By:

Ingredients
  • 1/2 small pineapple, ( skin and stalk removed)
  • 2 large rainbow or Swiss chard leaves ( stalk removed)---
Directions
  • 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…..

Chickpeas & kale turmeric stew

Chickpeas & kale turmeric stew

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 […]

Romano peppers & pecorino cheese salad

Romano peppers & pecorino cheese salad

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. […]

Green apple, cucumber & lime juice

Green apple, cucumber & lime juice

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.

Green apple & cucumber juice

August 28, 2017
: 1
: easy

A refreshing a low sugar and green juice for the summer

By:

Ingredients
  • 1 granny smith apple
  • a piece of organic cucumber ( 2 inches)
  • a small quantity of ginger
  • a dash of lime juice
Directions
  • Step 1 Cut the cucumber, ginger and apple into pieces ( remove the skin of the apple and ginger first), and juice.
  • Step 2 Add the lime juice and serve!

Salmon with lime and chili “salsa”

Salmon with lime and chili “salsa”

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 […]

Quinoa tabbouleh

Quinoa tabbouleh

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 […]

Courgettes & pepper summer salad

Courgettes & pepper summer 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 dishes. Great with fish, as a starter or as an option for cold buffet.

 

Courgettes & pepper summer salad

August 5, 2017
: 2
: Easy

An easy and convenient summer salad, rich in fibers and great as accompaniment to fish, as a starter or cold buffet.

By:

Ingredients
  • 2-3 courgettes
  • 2 yellow peppers
  • a bunch of fresh parsley
  • 2 garlic cloves
  • Extra-virgin olive oil
  • A dash of balsamic
  • Sea saltt to taste
Directions
  • Step 1 Wash the vegetables. Cut the courgettes and the pepper, put them in a roasting tin with some olive oil, sea salt and 2 garlic cloves. let them roast in the oven for 25 min.
  • Step 2 When they are ready let them cool down and place them in a bowl. Add the chopped parsley, sprinkly with olive oil, a dash of balsamic, a pinch of salt and serve. Yummy!

Courgettes & peppers summer salad
Courgettes & peppers summer salad, the final result!Yummy!

 

 

 

 

 

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 […]

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 […]

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 sugar) which on the contrary of ordinary sugar sucrose it can be metabolized only by the liver.

So, without any need to obsess about it, it is important exercise a bit of moderation when incorporating fruit juice in your diet. My advice, would be to juice only a quantity of fruit that you would normally eat, in order to have a sort of measure of you eat and going to extreme. And this what I have done for this delicious drink.

Pineapple, ginger, lime juice
Pineapple, ginger, lime juice, before adding the water.

Ingredients (1 person)

  • a quarter of a small pineapple
  • 1/4 lime juice
  • a small portion of fresh ginger ( 1 inch)
  • 1/2 glass of water
  • few mint leaves

Place the pineapple flesh in the juicer with the peeled ginger. Add lime juice, water and fresh mint. Enjoy!

The nutritional lowdown. Pineapples are rich in a variety of vitamins, minerals, anti-oxidants and enzymes, like Vitamin C, Vitamin 6, thiamine ( Vitamin B1), beta-carotene, potassium and manganese. In particular they rich in bromelain, an enzyme that seems to have several benefits, helping with joint pain, digestive problems and inflammatory ailments. Lime juice, upper the nutrients with more Vitamin C ( antioxidant),  and traces of other vitamins B and minerals. Ginger is a powerful anti-inflammatory, helps with detox and digestive system.

 

 

 

 

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 […]

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 its distinctive peppery taste will add texture to the simplest of the salads. Tomatoes are rich in vitamin A, anti-oxidants and vitamin C. Chickpeas on the other hand, add filling power and good qualities vegetable proteins, important to keep you fuller for longer. It is incredible how you can get so much nutrition in a such a simple salad!

Preparation time 5 min

Ingredients (serves 2)

  • good quality, extra-virgin olive oil

Simply place all the ingredients in a salad bowl, season and serve. I would suggest a nice fresh grilled mackerel on the side or some white fish like hake, smoked haddock or anything that come up to your mind.

If you like to eat a small slice of bread with it, we would suggest a slice of Poilane sourdough rye sliced bread, filling and tasty (rye do contains gluten, please choose a gluten-free bread variety, if you want this meal to be gluten-free).

For more gluten-free salad you can also check my Italian Rainbow salad.

Sea-bream
Italian rainbow salad

Or combine it with my lemon & mint smoked haddock with black olives….

Smocked haddock mint recipe
Mint, lemon smoked haddock & black olive
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 […]

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 […]

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)
  • a handful of baby spinach leaves
  • 4-6 strawberries
  • 1 spring onion
  • 1 garlic cloves
  • 2 lemon slices
  • a dash of fresh lemon juice (optional)
  • a sprinkle of extra virgin olive oil

Place the quinoa in a pot with water to cook ( ratio are 1 part of quinoa + 2 parts of water) bring it to boil and then let it simmer until cooked. In the meantime cook the salmon fillet in a non-stick pan with a sprinkle of olive oil, the garlic and 1 slice of lemon.

While the salmon is cooking,  prepare the spinach leaves cutting them in small strips, the strawberries cut in half of four according to big they are, and the spring onions,  and place then in a bowl. Sprinkle them with a tiny amount of olive oil and let them rest for a minute so that the natural juices and flavor of the strawberries rub on each other.

When the quinoa is ready add to the mix of vegetables and place in a serving plate together with the salmon. Healthy and delicious!