Category Archives: Recipes

Courgette Slices and Goat Cheese in Tomato Sauce

Last week I found a delicious-looking recipe on this blog: http://marcelamatallana.com/2013/07/15/meatless-monday-recipe/ : Eggplant Cannelloni

It inspired me to make the recipe I am blogging about today with what I had available in my fridge / cupboard. It was the 1st time I made such thing and, you know, it takes a bit of practice to master a new recipe, so I’ll give my feedback as well.

Courgette, goat cheese, tomatoINGREDIENTS (for 1 to 2 servings)

2 courgettes

125g soft goat cheese

olive oil

1/2 onion

rosemary

pepper

SAUCE:

half a can of chopped tomatoes (approx. 200g)

2 shallots

basil leaves

olive oil

1 garlic clove

salt

pepper

(If you have time to roast or steam a pepper, try adding one in the sauce for more flavour)

 

INSTRUCTIONS

1st things 1st: Preheat your oven to 180 C (350F / Gas 4)

Start by making the sauce:

  1. Fry the shallots in 1 to 2 tbs of olive oil
  2. Add the chopped tomatoes, chopped basil leaves, crushed garlic and salt and pepper
  3. Cook for 5 minutes, then put to rest on the side

Then, the filling:

  1. Fry the onion in olive oil, until soft and lightly brown
  2. In a bowl, mix the cheese, onion, rosemary, and pepper together

Cook the courgettes:

  1. Slice the courgettes, about 3 to 5 mm thick
  2. Then, either spray them with olive oil and cook them on low heat in a pan or steam them until soft for a healthier version. Olive oil is the healthy oil, sure, but we’re using a lot of it here!

Finally, put about a tsp of filling at the end of each courgette slice and roll. Empty the bowl of sauce in a baking tray and add all the courgette rolls. Cook in the oven for maximum 15 mins and finish with the grill if you would like them to look nice and brown.

When serving, if you have a bit of filling left, why not crumble it all over the plate. Looks nice and if like me you love cheese, you can never have enough!

Feedback: The extra cheese filling mixed in the tomato sauce tasted really good but maybe I’m just a cheese addict! I will definitely try again with a red pepper and maybe some chilli pepper too next time. If you do make this recipe and add your own twist to it, I would love to know how it turned out!

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My French Tabbouleh

French TabboulehSummer is here, I want nice, refreshing food. Tabbouleh is a good one!

INGREDIENTS FOR 2 (preferably organic):

150g wholegrain couscous

1 to 2 tbs extra virgin olive oil

3 tomatoes

2 mini sweet peppers

a bunch of mint

3 spring onions

the juice of 1 lemon

salt (unrefined sea salt or Himalayan salt are best because they contain lots of minerals)

black pepper

Ingredients tabbouleh

INSTRUCTIONS:

Boil some water and pour over the couscous in a bowl, to the point where the water just covers the cousous. Cover and leave for 5 minutes.

Meanwhile, finely chop all the ingredients, including the mint.

When the couscous has cooled down, add the ingredients to the bowl, with the olive oil, lemon juice, salt and pepper and put in the fridge for a couple of hours to allow flavours to develop.

Serve at a BBQ with home made burgers or sausages, YUM!

Bon Appetit !!

Lemon Water With Mint

What more than water can refresh and hydrate you on a hot sunny afternoon? And look like a cocktail to drink at a BBQ in the early evening?

Just add the juice of half a lemon, lots of ice and mint to still or sparkling water and you’ll get a fantastic summer drink with no calories!!

Feel-good breakfast

Organic plain yoghurt with apple, brazil nuts, and mixed seeds

Good morning you all!

I hope you had a good weekend. I sure did. Well… I studied a lot in prevision of next term. I can’t exactly call that a party weekend but I’m always happy to learn new things, especially when it’s related to nutrition!

Anyway, this morning I just wanted to post a photo of my breakfast which, if I gave it a simple name could be called: “Yoghurt and fruit”, but it sounds a bit boring, doesn’t it? In all honesty it was yoghurt and fruit. But I made it a bit more interesting by adding some crushed brazil nuts and the seeds that I use on salads: pumpkin and sunflower seeds. A few slices of apple and it makes a colourful, crunchy, nutritious and delicious breakfast yoghurt recipe.

How often do you eat nuts? Walnuts, cashews, brazil nuts, pecan… Each have a particular health benefit. For example, did you know that walnuts and brazil nuts both contain the minerals calcium, magnesium, potassium and iron? The vitamins C, and B6? That they are a good source of protein as well as containing polyunsaturated and mono-unsaturated fat, which can help reduce the level of cholesterol in the blood and therefore reduce the risks of heart disease? All the minerals and vitamins listed, our body needs them. And there they are, all in one little tiny nut. Isn’t life beautiful? :-)

Look it up but most nuts and seeds are loaded in nutrients that our body needs to give us energy, protect us against free radicals, make us healthy, beautiful, and happy.

Have a nice week everyone! (and eat some nuts!) x

Energy Boost Blueberry Muffins

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Hello there! I hope you are all having a lovely Sunday. I baked today, and felt like I HAD TO share this! Back in March, I uploaded a recipe called Simple Coconut Flour Muffins. If you remember, it was my 1st ever attempt to cook without sugar and a gluten free and dairy free recipe. At the end I mentioned that they would have probably been better with blueberries or something to make them a bit more moist and maybe a bit sweeter. Well, I just baked them again with lots of blueberries and this is totally the answer! They are so good! I can’t believe they are sugar free and wheat flour free!

For the recipe, go to https://eatingwellin2013.wordpress.com/2013/03/26/my-1st-low-carb-and-low-sugar-sweet-treats/ and add about 300g of blueberries and the result will be amazing!

Now, about the calorie content. First of all, you need to know that these muffins are healthy because they have no refined sugar, I use Stevia (Canderel) which is a natural sweetener extracted from a plant that grows in South America. Instead of wheat flour, they have coconut flour, instead of butter, coconut oil, and lots of eggs. It makes them low in sugar and carbohydrates, high in protein and high in healthy fat. The fat from coconut oil is believed to help losing weight as it provides energy to be used by the body instead of being stored as fat. Coconut oil has so many healthy properties I can’t remember them all. It’s meant to be good for chronic fatigue, psoriasis and other skin disorders, to eliminate dandruffs, help with digestive problems, high blood pressure, migraines, diabetes, gum disease, weight loss… (see The Coconut Oil Miracle, by Bruce Fife, founder of the Coconut Research Center for more info on coconut).

Anyway, it tastes good and is healthy, that’s enough for me.

Back to calorie content now, I have roughly calculated that there is about 160 – 170 kcal per muffin. I think it’s higher than an what average muffin has but again, these are healthy calories. Calories that won’t make you feel stuffed and sleepy, that won’t make you put on weight (unless you eat all 12 at once!) and that will give you a lot of energy for the day ahead. So my advice is to eat 1 to 2 blueberry muffins for breakfast, or have one as a mid morning snack or before going to the gym or after exercising. You will feel great, trust me, because it taste like something we would normally feel guilty to eat but these muffins, they are good for you! You need them! So enjoy! And don’t hesitate to tell me what you think, share your recipe if you made them with a different fruit, etc.

Bon Appetit!

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Muffins ready to be baked

Federica’s Mediterranean Pasta Salad

MEDITERRANEAN PASTA SALAD

The one on the right

The one on the right

INGREDIENTS:

Fresh cherry tomatoes, Wholegrain penne, Extra virgin olive oil, Sea salt, Garlic, Dried chilies, Basil leaves, Parmesan

INSTRUCTIONS:

1 – Finely chop the tomatoes and basil and leave them to marinate together with garlic cloves, extra virgin olive oil, dried chilli and sea salt.

2 – Bring a large pot of salted water to boil. Add the pasta, and cook until al dente. Drain pasta, and toss it in a serving bowl with the raw sauce and add the grated Parmesan. Finally stir until the cheese is melted completely.

  • Equally delicious raw or cooked, tomatoes are low in calories and a useful source of vitamin C and E, beta-carotene, folate and potassium. They also contain the powerful antioxidant Lycopene that exerts anticancer properties.
  • Whole-grain pasta is significantly higher in fiber and nutrients than its refined counterparts. Whole-grain pasta is an excellent source of B vitamins and iron, and provides significantly higher levels of the essential trace mineral selenium a nutrient with antioxidant properties. Whole-wheat pasta also contains appreciable levels of alpha-linolenic acid, a compound that converts to beneficial omega-3 fatty acids in the body.
  • Extra virgin olive oil is the primary source of fat in the healthy Mediterranean diet. It is rich in unique disease fighting phytochemicals, vitamin E and monounsaturated fat, which all help to prevent cholesterol from being deposited in the arteries.
  • The classical accompaniment to all tomato dishes, and important in Italian cooking, basil is a natural tranquillizer and is said to calm the nervous system. It can also aid digestion and ease stomach cramps.
  • Parmesan is a very nutritious cheese due to its high protein content. It is also rich in calcium, phosphorus and vitamins. One kilogram of Parmesan contains the nutritional equivalent of 17 litres of high-quality milk. It is recommended for youths, athletes and seniors who require an additional boost of energy. In addition, unlike other cheeses Parmesan has low cholesterol content.

FRD2013 Pasta saladFood tasting, pasta saladPasta salad recipe

Summer Quinoa Salad for Two

The one on the left

The one on the left

INGREDIENTS

160g quinoa

1 medium tomato, finely diced

1/2 avocado

1/3 cucumber, diced

½ small red pepper (use romano pepper for a sweeter taste), finely chopped

1 tablespoon of fresh lime juice

1 ½ tablespoon of extra virgin olive oil

½ tablespoon of red wine vinegar

Sea salt and pepper

a few coriander leaves

INSTRUCTIONS

Boil the quinoa for 20 minutes or as instructed on packet.

Meanwhile, chop the tomato in small cubes, peel and slice the avocado, dice the cucumber and chop the red pepper.

Drain and rinse the quinoa and leave to rest for a few minutes then add all the previously prepared ingredients. Add olive oil, lime juice and vinegar. Finish with salt, pepper and coriander.

The one on the left

 A SALAD FULL OF GOODNESS !!

QUINOA provides a vegetarian source of protein. It is also a good source of wholesome carbohydrate and fibre.

TOMATOES contain vitamins A and E and the antioxidant Lycopene that is known for its anti-cancer properties.

OLIVE OIL is a monounsaturated fat. It means it is heart-friendly.

AVOCADO is amazing for heart health, weight management, and for good health overall. It contains B-vitamins, vitamin E, folate, potassium and many more.

LIME is a fantastic source of vitamin C!

CORIANDER must be good for something too, I’ll let you guess!