Il mio CousCous



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



-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


-Olive Oil, 3tbs

-Juice of 1 lemon

-Chopped fresh mint, handful


  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!!!

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!