Insalata per Campioni

Sun is out ☀️and we want to share some beautiful freshness 💚 what a great boost for those that are working out 💪🏻 and keeping fit 💪🏻💚

I called this Salad “Salad for Champions” : Tuna, potatoes, eggs and green beans….carbs, proteins, vitamins and sunshine all in one ONE dish.

How can only a few ingredients make a dish so tasty? Well, this is exactly what Nonnas do, they only use what it’s going to be good for you and they cook it in the simplest way ❤️


This salad is truly delicious and my whole family love it. It’s also a great idea for pack lunches too 😊

Serving 4 people


2/3 medium potatoes (peeled and diced)

300g fine green beans

4 eggs (1 egg per person)

1 tin of tuna ( in oil )

Juice of 1 lemon

Olive oil, 3 tbs

Salt, pinch


Put the potatoes in a large pan, cover with water and bring it to the boil. Boil for 5 minuets and then add the green beans in with the potatoes. Boil for another 5 minuets ( or less if you like your beans “al dente”).

While the potatoes and green beans are cooking, place the eggs in a smaller pan, cover with water and bring it to the boil, cook for 8 minuets. Drain the vegetables and place them into a large serving dish, add the tuna (flake it with a fork). Peel the eggs and halve them. Prepare the dressing: mix the olive oil, the lemon juice and salt and pour it all over the salad. Pronta!

Zucchine Fries


This  is a great recipe for a healthy and tasty snack that the whole family would love!

In Italian we call them ZUCCHINE  /ZOO-KEY-NEH/ = Courgettes and they are the star of this simple dish. People often think that courgettes are plain and tasteless…. did you know that they are:

  • High Source of Antioxidants and Vitamin C. …
  • Have Anti-Inflammatory Properties that Can Improve Heart Health. …
  • High Source of Potassium. …
  • Help Improve Digestion. …
  • Low in Calories and Carbs. …
  • Helps Maintain Eye Health. …
  • Good Source of Energizing B Vitamins. …
  • Can Help Control Diabetes..

They are very popular in our Mediterranean Diet and you can cook them in so many different ways!

My Nonna used to bake (or fry) many other vegetables in bread crumbs (aubergine, pepper, cauliflower..), she even made her own version of mozzarella sticks! Today we are using courgettes. The best bit about it is that my little girl made them from scratch, she loves cooking and she is a very quick learner. Children love engaging with food most of all if they can get their hands dirty! 🙂

Serving 4 


2 large courgettes, cut in length ways

2 eggs

handful of Parmesan cheese, grated

handful of dried origano

200g homemade breadcrumbs

Pinch of salt

Olive oil, 3 tbs

Fresh Rosemary to decorate


Preheat the oven at 190 degrees. Whisk two eggs and add the courgettes in. Mix well. In a different bowl mix the parmesan, the oregano, the bread crumbs and salt. Put the courgettes into the bread crumbs and mix. Put the courgette sticks on a tray, add a little olive oil and bake for 15 minutes or until golden. Pronto!

Please watch our video 🙂







…….. or Savoury Muffins as baked in a muffin tray!!!


Great for lunch, light dinner or as a snack. Dead easy to make, you need 2 silicon muffin trays, eggs and all your favourite vegetables!


Serving 4 people


6 large eggs

leek, half, diced

6 asparagus, chopped, 2cm long

4 medium mushrooms, chopped

smal handful of parsley, finely chopped

handful of spinach

1 chilli pepper, chopped (optional)

pinch of salt

tbsp of olive oil


Preheat the oven at 200c (190c fan oven). In a large bowl whisk your eggs, add the salt and mix thoroughly. On a non stick pan add a little olive oil and put it on a medium heat. Put the asparagus in the pan and simmer for a couple of minutes. Put them aside. Put the mushrooms and parsley in the pan and simmer for a couple of minutes. Put them aside. Place the spinach in the pan and simmer for 2 minutes (add a little olive oil if too dry ). Now all your vegetables are half cooked, a part from the leek which will cook in the oven. Fill your tray with the vegetables by adding a little of your ingredients in each case, you can have one topping or more than one in the same case. Make sure your vegetables are equally placed into the tray (you should fill 9 cases). You can add a couple of slices of chillies for a nice kick! Pour the eggs on each case and put them in the oven for 15/20 minutes until the eggs are cooked (put a knife inside your frittatas to check if they are completely done). Pronto!!! 

P.S. You can add some grated cheese, pancetta or ham but make sure you cook the pancetta first. You can serve them with a salad and you can eat them hot or cold ( I usually make enough to have them the next day and they still taste delicious!!!).


Poached Rock-Egg

All my healthy and sporty friends will be very pleased to find this recipe: protein from the egg and the goodness of green vegetable like asparagus, rocket and avocado! This is great for lunch or a light dinner.


What you need to know

It provides slow burning and protective monounsaturated fats for a healthy heart;

It provides slow burning and protective monounsaturated fats for a healthy heart;

It provides slow burning and protective monounsaturated fats for a healthy heart;

It’s an anti-inflammatory and helps cholesterol reducing;

It contains powerful antioxidants to reduce free radical damage that leads to ageing and diseases;

Also it contains broad spectrum of vitamins such as vitamin C, vitamin E, Vitamin K and B vitamins like B5, B6 and folic acid.


Did you know?

It is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells.
This herbaceous plant—along with avocado, kale and Brussels sprouts—is a particularly rich source of glutathione, a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals. This is why eating asparagus may help protect against and fight certain forms of cancer, such as bone, breast, colon, larynx and lung cancers.
Asparagus is packed with antioxidants, ranking among the top fruits and vegetables for its ability to neutralize cell-damaging free radicals. This, according to preliminary research, may help slow the aging process.


Did you know?

Rocket is an excellent source of vitamin A.  Studies found that vitamin A and flavonoid compounds in green leafy vegetables help protect from skin, lung and oral cavity cancers.

This vegetable also rich in B-complex group of vitamins such as thiamin, riboflavin, niacin, vitamin B-6 (pyridoxine), and pantothenic acid those are essential for optimum cellular enzymatic and metabolic functions.

Fresh rocket leaves contain good levels of vitamin C. Vitamin C is a powerful, natural anti-oxidant.


What you need to know

Whole eggs are incredibly nutritious, containing a very large amount of nutrients compared to the calorie load.

The nutrients are found in the yolks, while the whites are mostly protein.

Eggs are an excellent source of protein, with all the essential amino acids in the right ratios.

Eggs for breakfast can help you lose your body fat

Serving 1 person


1 egg, free range

rocket, handful

4 medium asparagus

avocado, one half

mint, hand full (finely chopped)

juice of a lime

1 tbs of olive oil for dressing

a pinch of salt


For the Egg: Fill a deep pan with water and bring it to the boil. Once it starts boiling,  create a gentle whirlpool in the water to help the egg white wrap around the yolk.
Crack the egg open and slowly tip it into the water, white first. Leave to cook for three minutes. Give the water a stir making a circle with the egg in the middle. Remove with a slotted spoon, cutting off any wispy edges using the edge of the spoon. Drain onto kitchen paper.

For the Asparagus: On a grid pan (or non stick pan) drizzle a little oil and put it on a medium heat. Halve the asparagus and put them on the hot pan to sizzle. Toss them a couple of times and add a pinch of salt. Keep tossing them and a minute before you take them off the heat, add the mint.

Put the asparagus aside and start placing the rocket (once washed and dried) on a  plate. Peel the avocado, slice it and place it on the rocket. Gently place your egg on the avocado. Put some of the   asparagus on the side of the plate while 2 asparagus will lie on the egg. Drizzle with olive oil, add a pinch of salt and the lime juice. Pronto! 

Uova al pomodoro….simply delicious


Eggs, eggs, delicious eggs!! This is my family’s favourite “hot snack” EVER and a Mid-week Meal Savior! Why? quick, simple and delicious. I would make this for lunch as an alternative to a sandwich or wrap. You only need a non stick pan with a lid.

Serving 4


4 eggs

1 tin of chopped or plum tomatoes

2 spring onions, finely chopped or one large

basil, handful

salt, a good pinch

olive oil, 2 tbsp

a loaf of fresh bread (your favorite type)


Put the olive oil in the pan and add the spring onion and the basil, simmer on a low heat for 2 minutes. Add the tomatoes and gently stir with a spoon (if using plum tomatoes break them up with a spoon). Add the salt and cook with the lid on for 5/8 minutes. Crack the eggs open and gently place them on the tomatoes. Add some salt on the eggs and cook without the lid for 5 minutes or until your eggs are cooked but the yolk is still runny. If you like your eggs quite firm put the lid on while cooking. Serve on a plate and enjoy with some bread for dipping. Pronto!!!!!