I am a firm believer in introducing more and more plant-based foods into diets. This won’t only be beneficial for the planet but also for our health. As a nutritional therapist, my role is not to “convince” clients to go vegan or vegetarian but to balance their diet and suggest changes to achieve health goals….

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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…

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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…

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Is September and we are all looking for a health kick and plenty of energy for the return to school or work. The first thought would be to head to health store and start piling on vitamins, supplements and superfoods – but what will be the costs of it?!? Supplementation without a real need, such…

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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…

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Back from holiday and already in need of another break? In order to produce energy our body needs essential nutrients from its main fuel – the food we eat! B vitamins are involved in energy production, helping nutrients being converted into energy at a cellular level. B vitamins are water soluble, meaning our body has…

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Let’s talk about intermittent fasting, not the newest diet craze but one still going strong. With intermitted fasting is meant voluntary restriction of the eating window time, which most of the times translates in delaying or skipping breakfast. When reading about it on media or internet various sources say it could be beneficial to improve…

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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…

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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…

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Many would have heard about the gut-brain axis, meaning how the gut microbiota can impact our neurotransmitters production and mental health. This is not the only existing axis, there is also the gut-skin axis, meaning how our gut microbiota can impact our skin health. In my practice I work with many eczema patients and find many times that…

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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…

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When talking about nutrition, budget is a significant barrier – many people think a healthy diet must be expensive, but this is very far from the truth! While you might think that to lead a healthy lifestyle, you should shop only at Wholefoods, but actually this is not true. Below are the top tips I…

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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,…

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Summertime is here and so many lovely produce associated with the Mediterranean diet are in season. With Mediterranean diet is mean the traditional way of eating typical of Southern European regions such as Greece, Spain, Italy, the Balkans and Northern Africa. The traditional Mediterranean diet pyramid image we see in different media dates back from…

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13th – 19th June is diabetes awareness week! One of the first questions diabetic patients ask is “which kind of food should a diabetic avoid?”. In my practice I’d like more to think about the foods you should include or should swap, without proposing a rigid dietary regime full of “don’t”. The main foods I…

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I get asked so many times: what do you eat as a nutritionist? Good question! What I always say is that a way of eating that works for me, won’t necessarily be the best for somebody else – we are all unique individuals and so has to be our diet. It took me time to…

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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….

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You might have heard before of low FODMAP diet, but you might not be sure what exactly it is. FODMAP is short for fermentable oligo-, di-, and monosaccharide and polyols, which are short chain carbohydrates that can excessively ferment in the small intestine. Those compounds can be found in certain vegetables, fruits, fresh dairy, legumes…

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An exciting new area of research is beginning to uncover the fascinating link between our brain and gut and the impact diet can have on our mental health and mood. Welcome to the concept of gut-brain axis. The gut-brain axis is a bidirectional communication system, linking emotional and cognitive centres of the brain with our…

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The start of a new year often equals new goals to reach, and in 2019 losing weight was one for 44% of the UK population, the second most common new year resolution after increase exercise (47%). How to successfully reach and maintain a healthy weight for your body type and height? There is no unique…

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January is love your liver month, an initiative organised by the British Liver Trust. The liver is the biggest organ in our body, using up to 27% of our resting metabolism and filtering 1.4 liters of blood per minute. The liver  is involved in hundreds of essential body functions the most important being: – Fighting…

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As the new year starts many people decide to embark in a new with the goal of losing weight. The first idea that springs to mind is to limit calories and start doing calorie counting – there are flaws in this approach to diet, mainly because the calorie system is flawed. A calorie is a…

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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…

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Beetroots are part of the same family of spinach and chards, and can come in a variety of colours: red, white, yellow. Also leaves are edible and taste almost like spinach– in younger plants can be eaten raw, while more mature ones are better cooked. Nutritional value Beetroots consist mainly of water (87%) and are…

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Technically a carbohydrate, fibre is the part of food derived from plants resistant to human digestion and absorption. Fibre is needed to maintain a healthy digestive system supporting regular bowel movements, decreasing the time of intestinal transit, lowering cholesterol and glyceemic levels, trapping substances that can be dangerous for the human organism (mutagenic and carcinogenic…

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If you have been diagnosed with diabetes or pre-diabetes you might be familiar with the concept of GI (glycaemic index). GI ranks foods on how fast are digested into sugars and how quickly it impacts blood glucose levels, but it does not reflect the portion size. The GL (Glycaemic load) combines both the quantity and…

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Red cabbage is part of the brassica family, same as broccoli, kale and sprouts. Brassica vegetables are rich in antioxidants, can support liver detoxification, hormonal balance and add fibre to diet. Is important to notice that raw brassica can be goitrogens, meaning they can interfere with thyroid hormone production by slowing iodine uptake by the…

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One of the root causes of clogged and problematic skin is an excess of toxins which can overwhelm two of our primary detoxification organs: the liver and kidneys. If this is the case, extra toxins will be eliminated via our largest detoxification organ, the skin. The skin can easily become overwhelmed, resulting in eczema, impurities,…

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Today is national cheese toastie day! 🙂 A yummy treat to have occasionally, but not a nutritionally complete one as it lacks fiber, many vitamins and is high in saturated fat. How to improve its nutritional value? *Try to use whole grain instead of white bread for extra fiber. Fiber is essential for gut health…

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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…

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  What is caffeine? Caffeine is a naturally occurring chemical compound found in plant constituents such as coffee and cocoa beans, tea leaves, guarana berries, and the kola nut, and has a long history of human consumption for its famously stimulating effects. Today, 80% of the world’s population consumes a caffeinated product each day, and…

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Spinach originated in Persia to then be traded with China and finally came to Europe in the 13th century. Is part of the amaranth family, so is related to beets and quinoa. There are three main categories of spinach: the savoy which has wrinkled leaves, the sami-savoy (not as wrinkly) and the flat leaf spinach…

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Extra virgin olive oil is a staple in the Mediterranean diet and is recommended as part of a healthy diet, but do you know why? Despite being pure fat, it is mainly composed of monounsaturated fat (MUFAs) oleic acid which helps reducing blood levels of “bad” LDL cholesterol whilst maintaining levels of “good” HDL one….

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Technically a fruit, butternut squash like many colourful vegetables/fruits is rich in antioxidants and vitamins.  Native to the Americas, like pumpkins and courgettes,  is a member of the cucurbitaceae family. Nutritional value A 100gr can provide 228% of your recommended daily intake of vitamin A in form of carotenoids (beta and alpha carotene and beta-cryptoxanthin)…

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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…

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Part of the nightshade family, tomatoes are a fruit even though they are usually considered and consumed like a vegetable. Believe it or not, there are around a staggering 10.000 varieties of tomatoes, varying in colour (red, green, purple, yellow) shape, size, and geographical distribution. Some of the best known and well-loved are cherry tomatoes,…

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