Tag Archives: healthy eating

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

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Why not have salad for breakfast?

I’ve been watching documentaries about the health benefits of raw vegetables and fruits lately, and all I can say is, do it! Invite vegetables to your plate and you’ll do yourself a big favour. It’s no secret that fruits and vegetables need to be part of everyone’s diet. We have all heard for years now, about the 5-a-day. I don’t want to scare you but 5-a-day? It isn’t that much. Really, if you make a little effort you could make this 10-a-day and feed yourself with vitamins, minerals and fibre, so many things that our body needs for optimum functioning.

I found that, in this season particularly, it is easy to add more veg to my plate by having a salad for breakfast instead of toast. The other day I made a big salad with mixed green leaves, spinach, avocado, tomato, cucumber, walnuts and a mix of seeds (pumpkin, etc). Not only the salad was delicious, but I felt full and great after having it. It was 8am, and I had already had about 2 to 3 portions of fresh and raw vegetables! Of course, there were calories in this salad, especially coming from the avocado, nuts and olive oil, but you need calories to use as fuel for the day ahead. It’s just a matter of selecting the good ones. Since then, I have had salad for breakfast again, or just slices of organic juicy tomato and cucumber. It’s sweet, refreshing, hydrating and nourishing. Honestly, I don’t know anything else you could wish for… :-)

Have a lovely weekend fellow bloggers and friends xx

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

Food Revolution Day Success

FRD2013Hello hello!

Just a few photos here today to illustrate Food Revolution Day. I organised a food tasting with my friend Fede at our university and it went really well. No one had heard of FRD before but people tried our salads, it seems they liked them. They took the recipes we printed to try making them at home. Some people had never heard of quinoa before, some had never seen a real chilli pepper. But they were all curious and willing to have a taste. So for an event that is meant to promote healthy eating and keeping cooking skills alive, I think we did well! Really looking forward to next year’s Food Revolution Day!

Food Revolution DayFood tasting, pasta saladFood Revolution Day

What about you? Send me the links to your page if you celebrated FRD2013, I’d love to read what you did! :)

P.S: Might be worth mentioning the recipes: Summer Quinoa Salad and Mediterranean pasta salad (find them on the recipe page!)

FRD2013 FRD2013 18FRD2013 19FRD2013

Food Revolution Day, what will you be doing?

Hello my dear friends and followers who I feel I’ve let down lately. It’s been hectic here at Fitting-50-hours-in-24-hours headquarters! Exams, work, side projects… Poor abandoned blog. I must apologise.

A little while back I mentioned something about diet related diseases and how they have become near to the biggest killer of this century. This is why I am supporting Food Revolution Day, the day we will share our recipes and knowledge to keep cooking skills alive and promote healthy eating. It’s next Friday, May 17th, anyone can get involved, at home, by organising a cooking party with friends or neighbours; at school, teaching how to cook to children, showing how vegetables grow; in the park, organising a picnic with home made food only; at your local farmers market; where ever you feel enthusiastic about really. Hundreds of people have already registered their activity on the website here http://www.foodrevolutionday.com. It will be so big, the press will talk about us! Things are changing, and I want to be part of it.

How to get involved? Check out Jamie Oliver‘s special page (yes, him again) ‘Food Revolution Day’ http://www.foodrevolutionday.com to find ideas and download guides and posters to use as support for your event.

If you follow my blog, you must know by now about Jamie’s Food Revolution, but for the newcomers, here is a link to the Food Revolution website:

http://www.jamieoliver.com/us/foundation/jamies-food-revolution/news

Check out my posts called ‘Celebrity Chefs and Food Politics’ and ‘New Year’s Resolutions: February update’ to find out what Jamie Oliver does to make this world a better place. I don’t know how to link things (IT and me = not friends) but click here, it should work:

https://eatingwellin2013.wordpress.com/2013/03/19/celebrity-chefs-and-food-politics/

https://eatingwellin2013.wordpress.com/2013/03/01/new-years-resolutions-feb/

I haven’t uploaded my event on the interactive map yet because I am still in the stages of hoping it will happen but I’m currently waiting for a few emails to find out if it will come to life. I have teamed up with a friend from my course at uni to have a stand on our campus offering food tasting. As the university is organising a 10K race that day, it will be buzzing with students and staff so we are hoping to give samples of our healthy recipes to at least 70 people! Scary! We are making two salads, both easy to make, rather cheap and so tasty! We will show the ingredients we used and give leaflets with the recipes and their nutritional information to take home. I’m so looking forward to it! Fingers crossed!

What about you? What will you be doing?

Share the fun!

Cooking

Papaya For Breakfast

Papaya

Papaya

I was feeling thirsty and found myself dreaming about fruits I eat in the south of France: apricots, white peaches, watermelon… They are so sweet and refreshing.

But well… I live in London, so I went to my local supermarket hoping to find something that would make a fresh and tasty alternative to my French fruit dream. And I bought a papaya.

I’m sure many of you have had papayas before but I didn’t and I had to look online how to prepare a papaya. And for those of you who, like me, didn’t know, it’s easy.

  1. I peeled the skin off and sliced the papaya in half
  2. I removed the seeds with a spoon
  3. Then sliced it
  4. And I squeezed the juice of half a lemon

Papaya slicedImage

I tried it without the lemon but I think the lemon gives it a nice sharper flavour.

Trying new foods is now part of my goals and this one is a winner! I ate it in no time! Now to enjoy a sunny day of revision in the garden with a big jug of water with lemon and orange slices :)