This is a great recipe for a delicious and easy to make starter – a typical Italian bake called “scarpaccia”. Scarpaccia is a crispy think bake made with courgettes, which can be served on its own or with dips; it is packed with fibre and micronutrients – a definitive upgrade from pitta bread! Courgettes, also…
Looking for a healthy, plant-based main dish that’s packed with flavour and nutrition? This Whole Roasted Lemon Tahini Cauliflower is not only a show-stopper at the dinner table, but it’s also an excellent choice for anyone seeking a vegan, gluten-free option that delivers plenty of nutrients. Cauliflower is a versatile, nutrient-dense vegetable, rich in fibre,…
This dip is simply amazing! Is not only easy to make and really tasty, but also full of nutrients. Red peppers are a great source of vitamin c while walnuts are nutrition power houses, being rich in Omega-3s, which are crucial for heart health and brain function. The antioxidants and polyphenols in walnuts have been…
This is the best brownie recipe ever! Rich and deep chocolate taste, perfect texture and very easy to make. They are high in protein, gluten free and vegan – definitely a crowds pleaser! Black beans make them high in protein, so those brownies can be the ideal post-work out snack – definitely tastier and more…
Let’s talk about two nutritional superheroes that deserve the spotlight: Tahini and Cauliflower! Tahini, made from ground sesame seeds, is not just a tasty addition to your dishes, but it’s also packed with essential nutrients! Rich in healthy fats, tahini provides a good source of plant-based protein and is loaded with minerals like calcium, iron,…
This a great recipe to make a super tasty taco/burrito filling that is not just beans! Tomato sauce is a key ingredient in this dish – a great source of anti-inflammatory antioxidants including lycopene. Lycopene ability to protect cells from oxidative stress makes it valuable in maintaining the health of tissues and organs and this…
This is a great side dish, easy to make and absolutely flavourful. Miso, the heart of this dish, brings more than just its umami richness; Bursting with probiotics, essential B-vitamins, and vital minerals, miso contributes to gut health and energy metabolism. Aubergines are a great source of fibre and antioxidants, but be mindful if following…
This gorgeous dish is the ultimate winter comfort meal! Quick and easy to make it packs plenty of nutrients, is gluten free and high in protein. Tahini, a paste made from ground sesame seeds, is the star of this dish! Tahini is a notable source of minerals such as magnesium, phosphorus, iron, and calcium. These…
Chickpeas in tomato sauce is a delectable harmony of hearty legumes and vibrant flavors. In this comforting dish, chickpeas, those versatile gems, intertwine with a rich, velvety tomato sauce. Cooking different legumes in tomato sauce as an alternative to tinned baked beans works! Conventional baked beans can have a very high sugar content and are…
This is a super quick and easy recipe to make your own low carb/ketogenic bread in less than 10 minutes! It can be a great option if you are trying to avoid gluten, as well as if you are on a low GI diet. This is a savoury option, but if instead of adding seeds…
The hero cake that most of us baked when kids or during lockdown! It is easy and quick and while as a nutritionist I won’t suggest to make it daily treat, I would say go for it for a special celebration or once in a while treat 🙂 INGREDIENTS 4 ripe bananas, mashed 1/3 cup…
Gazpacho is a versatile soup, perfect for the summer heat! Made with fresh vegetables and olive oil is an antioxidant and electrolyte powerhouse! Tomatoes are one of the richest sources of lycopene, a powerful antioxidant which can protect the skin from UV damage; Peppers are rich in vitamin C and olive oil is a great…
INGREDIENTS 1 onions, diced 3 tbsp olive oil 2 garlic cloves, squashed 2 tbsp tomato puree 2 diced peppers 1 handful of kale 1 x 400g tins of tomatoes 750ml of veg stock 1 x 400g tin black beans, drained & rinsed 1 x 400g tin lentils, drained & rinsed sea salt & pepper a…
This soup is unbelievably easy and quick to make and is also super tasty! Rich in protein and fibre this soup is made with seasonal ingredients, make it also a convenient option in these times of imported vegetables shortages. I always advocate using in season produce as those are likely to be grown locally and…
INGREDIENTS 3 tbsp olive oil 1 large onion, finely chopped 2 carrots, finely chopped 3 celery sticks, finely chopped 500g bag dried red lentils, soaked overnight in cold water 2 x 400g cans chopped tomatoes 3 bay leaves 1 tea spoon of sugar Salt ½ l vegetable stock METHOD 1. Heat the oil in a…
This great nut roast recipe is a total people’s pleaser – plant-based dieters and not have always loved this roast when I have served it for a Sunday lunch! The star of the show in this roast is pumpkin – one of my favourite vegetables! Pumpkins are a great source of fibre, antioxidant beta-carotene as…
Romanesco cauliflower is definitely an interesting looking vegetable! First documented in Italy in the 16th century is characterised by a “spiky” look and bright green or live yellow colour. Similar to cauliflower in nutritional value, it has a nuttier but more delicate flavour. Cauliflowers are part of the cruciferous family, which includes broccoli, kale, chards,…
This is one of the best dessert recipes ever – it tastes delicious and is packed with antioxidants and healthy fats! Is also very easy and quick to make. Avocado is a great source of healthy fats and vitamin E, whilst cocoa powder is rich in antioxidants and polyphenols that will keep their properties as…
Who doesn’t love granola?!? The problem with supermarket bought ones is the quantity of sugar and inflammatory oils, as well as the lack of nuts. Health store granolas are much better, but they are cheap. Good news – making your own granola is very easy and cheap, and will allow you to costumise it your…
Risotto holds a special place in my heart as is the typical dish from my hometown – Milan. The ultimate comfort food, ideal for autumn and winter evening when fancying a nourishing dish. Rice is a gluten free grain, so risotto is ideal to celiac and gluten sensitive people. This recipe is vegetarian, but can…
This simple recipe is packed with nutrients: peas are full of protein, fibre, iron and potassium – a key mineral for cardiovascular health. Like all legumes, peas are very satiating and provide a “second meal effect” as they help stabilising blood sugar level after eating them, and until the meal after. Extra virgin olive oil…
This recipe is one of my favourites of all time…aubergines, tomato sauce, legumes – what’s not to like? A vegetarian (can also be make vegan) variation of meat stuffed aubergines, a typical Balearic dish specifically from Menorca where, supposedly, the best aubergines in the world are from. Easy and very cheap to make this dish…
Who doesn’t love a burger? This is a very easy recipe to prepare your own vegan burgers, saving money and avoiding the ultra-processed vegan burgers that are now populating supermarket shelves. That was my main concern: I used to find bean-based burgers quite easily in supermarket, while nowadays most are make of ultra-processed soy and…
This is a very easy and quick recipe, ideal for the hot weather when we need to up our fluid intake also via foods. Cucumber are rich in water and minerals, which are essential to keep us hydrated in this heat. Electrolyte minerals such as calcium, potassium, sodium are key to proper hydration,…
This vegan delicious dessert is packed with antioxidants carotenoids from the sweet potatoes, and quercetin from cacao powder and nibs. Antioxidants are essential to fight free radical and consequently lower inflammation. Studies pointed that cinnamon can help lower blood glucose levels, something useful if trying to modulate them but still wanting to have a dessert….
Who doesn’t love a Saturday Chinese take-away?!? I love a cheeky take-away, but I don’t like MSG, greasy pieces of meat and a very salt heavy meal. This sweet and sour chicken is sticky and incredibly tasty, and because one of the main ingredients is turmeric is also protective for your cardiovascular system, anti-inflammatory and…
This luscious curry screams holiday in the sun and will transport you to Sri Lanka in less than the 30 minutes that takes to cook it. Chickpeas, like most legumes, are rich in proteins and essential in vegan and vegetarian diets. The high fiber content is not only beneficial for gut health, but alongside the…
This is the perfect dinner for when you are stressed and running out of time: nutritious, tasty and full of sources of magnesium, melatonin, B6 and tryptophan – all compounds that can help relaxation and good sleep. The high content of antioxidants will also help the body repair itself when going through extreme stress. Black…