Insalata per Campioni

Starting 2018 with some freshness and what a great boost for those that are working out 💪🏻

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

Ingredients

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

Preparation

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!

Pollo alla Cacciatora – Hunter Chicken

 

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When it’s cold outside you need a recipe to warm up the whole family, Hunter Chicken is just perfect! In italian we say Pollo all Cacciatora “Hunter Chicken”  /POH-LOH AH-LAH CAH-CHAH-TOH-RAH/ and it is another great recipe that will bring the family together. It reminds me of a winter’s day, about 27 years ago (I would have been 15 years “young” ) and like every teenager coming home from school it was the highlight of my day!! I was always looking forward to coming home, most of all after all those tests and long hours learning about what I though it was boring ( at that time I thought all teachers were evil, I wonder if it’s what my students think about me now!!) … as I walked in, the whole house smelt divine but I was far too tired to chat about my day. A huge pot of Hunter Chicken was ready on the table with some fresh bread to mop up the dishes ( SCARPETTA  /SCAR-PEH-TAH/ ) , the first bite and slowly I got my speech back. It was my kinda comfort food, when I say “Comfort” it means that not only did it bring the family to sit together but it also brought the comfort I needed as a teenager to speak up, to chat, to talk….

Now that I am a Mamma  I am on the other side of the table, preparing my Hunter Chicken for my family, hoping that it’ll help my teenage children to open up and talk about their day. Bringing families together is what my food is all about 🙂

Serving 6

Ingredients

1 kg Chicken (thighs and/or drumsticks)

3 carrots, diced

3 celery sticks, diced

1 small onion, diced

1 garlic clove, whole

handful of rosemary

2 tins of plum tomatoes

100g white wine

100g cappers

salt 1/2 tsp

olive oil, 3/4 tbs

Preparation

In a large saucepan heat the the olive oil and add the chicken. Cook for 5 minutes until the skin is golden. Add the carrots, celery, onion, salt, garlic and rosemary. Pour the wine and cook until the alcohol evaporates. Add the tomatoes , the cappers and cook on a low heat for 40 minutes. If needed add more salt. Pronto!!

Serve with a loaf of bread and steamed or panfried vegetables. Roast potatoes are great too!

 

 

 

 

 

 

Zucchine Fries

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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 

Ingredients

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

Preparation 

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 🙂

 

 

 

 

 

Il mio CousCous

 

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Il mio CousCous

  • Servings: “2”
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Beautiful and fresh for lunch and dinner, this is perfect for packed lunch too and after a workout

Ingredients

 

-100g CousCous

-200ml hot water

-2 spring onions, finely sliced

-1 red or yellow pepper, finely sliced

-3/4 mushrooms, finely chopped

-1 tin of cannellini beans (optional)

-1 courgette, finely sliced

-Fresh chillies, sliced

-Salt

-Olive Oil, 3tbs

-Juice of 1 lemon

-Chopped fresh mint, handful


Directions

  1. Tip couscous into a large bowl, pour over the hot water. Cover with a tea towel, then leave for 10 mins, until fluffy and all the water has been absorbed.
  2. Meanwhile, put all the peppers, mushrooms, courgettes and spring onion in a pan with a little olive oil and simmer the vegetables until soft.
  3. Rinse the cannellini beans and add them with the vegetables to the couscous, add a a few slices of chillies (depending how spicy you like it), dress with olive oil, salt and lemon juice and mix, then sprinkle over some fresh mint to serve.
Did you know that amongst all its incredible benefits couscous is not only my ultimate favourite food 💗but also a source of Selenium 🙌🏻which is a powerful anti-oxidant!!! It is an excellent side dish, great for salads, with fish and meat or simply with vegetables. It’s extremely versatile and you can add all your favourite ingredients!! Couscous reminds me of my Mediterranean sea, the nutty flavour brings me back to my childhood when my Mum used to cook our traditional “Fregola Sarda alle Vongole”, Giant Couscous with Clams…FAVOLOSA!!!! I make sure will be sharing with you my family’s recipe 🙂

Serving suggestions : place the couscous on a plate, slice 1 beef tomato, place it on the plate with some green olives, lettuce and one sliced avocado. Drizzle some olive oil and lemon juice…Pronto!!!

CHICKEN STANOTTE

After a great summer ( most of us enjoyed the sunshine somewhere hot ) we are now back in the full swing of our busy lives (….and that not so warm weather), and probably we are all thinking about a nice warm dish we can cook for dinner.

One of the dishes that comes into my head and is also inspired by the latest documentary from Jamie Oliver (#SugarRush), is my Chicken Stanotte (title taken from a well known supermarket brand…), just to show that is as easy to prepare your own sauce instead of buying it ready made. Don’t forget that making your own dish is a simple and healthier option and despite our busy schedules we always need to find some time to cook fresh meals. Stock up your pantry and your fridge with fresh vegetables and fruit! Fresh fruit is an healthier option to sweets, crisps and chocolate bars, most of all after children come back from school. Besides there are so many great dishes we can create with fresh produce.

“Pollo” (POH-LLOOH)  is the Italian for Chicken and Stanotte (STAH-NOH-TTEH)  is “Tonight” or “This Evening” in English 😉

My Nonna would cook chicken as a back up plan on days when there was so much homemade bread left over that you needed a good earthy dish to mop the sauce up!!! #BringNonnaBack

So have all your ingredients ready and let’s start!

Serving

4 people

Ingredients

6/8 chicken thighs, skinless and boneless

3 large carrots, peeled and chopped in chunks

2 celery sticks, chopped in chunks

half red onion, diced

half white onion, diced

2 garlic cloves, peeled and finely chopped

handful of rosemary

1 tin of plum tomatoes

2 peppers, chopped in chunks

1 small tub of olives, preferably green

300ml of chicken stock or vegetable stock

salt, a good pinch

olive oil, 4 tablespoons

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Preparation

Preheat the oven at 200 degrees.

In a large bowl marinate the chicken thighs with the garlic, rosemary , salt and olive oil. Leave it to rest for 5 minutes.

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In a large pan (make sure it’s oven proof) put a little olive oil, put the pan on a medium heat and add the vegetables (celery, carrots, peppers red and white onion). Simmer until golden.

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Take a nonstick pan and put it on the heat until warm and add the chicken thighs. Cook them on one side and turn them over once golden. The juice from the marinate will prevent them sticking to the pan. If you wish, add a pinch of salt. Cook with the lid off until both sides are cooked. Put them to one side.

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Add the tin of tomatoes and the stock into the pan with the vegetables, stir and cook with the lid on for 10 minutes.


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Place the chicken thighs into the pan with the vegetables, add the olives. Make sure the sauce covers the meat so it won’t dry up in the oven. Place the pan in the oven and cook for another 10 minutes…..Pronto! 

To give a touch of freshness to your dish you can sprinkle some finely chopped basil. Enjoy your chicken with some warm bread or some rice. Buon Appettito !!!

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Please, please, pretty please!!! Be aware of the added sugar in your food and drinks, cook sensibly and ditch heavy ready sauces!

Benfleet FRD pic

Poached Rock-Egg

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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.

AVOCADO:

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.

ASPARAGUS:

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.

ROCKET:

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.

EGGS:

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

Ingredients 

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

Preparation

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!