Soothing thyme & rosemary tea

Yes, it's July. I know. But i just came back from Italy and after two days I started to get ill, a cold that slowly turned into a chest infection. No reason to panic, I am now on antibiotics (sometimes you just have to..) and hopefully I will be able to enjoy normal interaction with other people soon, as at the moment all my energy goes into trying not to cough into everybody's face.. 

In the meantime though, I really needed something to help soothe the cough and my painful throat.

As studies have shown that rosemary possesses anti inflammatory, antibacterial and anti fungal properties amongst others, and thyme contains compounds that might be helpful in respiratory infections, I thought these two ingredients should definitely end up in my tea!

I added them to my regular fresh ginger (anti inflammatory), lemon (vitamin C hit) and raw honey (antibacterial and anti fungal) concoction...

This tea that felt so soothing in my throat, was also incredibly delicious and smelled heavenly.

I knew I had to share this discovery with you. 

So if you find yourself in need of some TLC for your throat, give this a try and let me know what you think.

I hope you are enjoying this gorgeous summer day, 

Love.

Foodolina

REFERENCES:

Ribeiro-Santos R, Carvalho-Costa D, Cavaleiro C, Costa HS, Goncalves Albuqurque T, Conceicao Castilho M, Ramos F, Melo NR, Sanches Silva A (2015) 

A novel insight on an ancient aromatic plant: The rosemary (Rosmarinus officinalis L.). Trends in Food Science & Technology, 45: 355-368.

1. A. Fabio, 
2. C. Cermelli, 
3. G. Fabio, 
4. P. Nicolet, 
5. P. Quaglio (2007)
Screening of the antibacterial effects of a variety of essential oils on microorganisms responsible for respiratory infections. Phytotherapy Research, 4: 374-377.




Sasikumar, B. (2012) Rosemary. In K. V. Peter (Ed.), Handbook of herbs and spices,
pp. 452e468.


Shigeharu Inouye, Hideyo Yamaguchi, Toshio Takizawa (2001) Screening of the antibacterial effects of a variety of essential oils on respiratory tract pathogens, using a modified dilution assay method.Journal of Infection and Chemotherapy, 4: 251-254. 

Heavenly Gluten and Dairy free Tenerina Cake

What you see above is a typical chocolate cake from Ferrara. I tasted it last summer (without the reindeer decorations..) for the first time, during a wedding's brunch in that very same town. After the first bite, my whole face lit up with sheer joy and surprise! This cake was light, super chocolaty and moist. It was heaven.

I had the chance to try it again this winter when my gorgeous friend Silvia made it at her house here in London.  

I wanted to try a gluten and dairy free version of Tenerina to prepare during my family Christmas lunch, as both me and my cousin were not having either, but were surrounded by Panettone and Pandoro everywhere! My mother only had white sugar in the house,  however this Easter I will be experimenting with coconut palm sugar or other different, more nutritious alternatives to white sugar.

To my surprise, this gluten and dairy free version was a huge success with my whole family!

I used coconut flour which, in addition to being gluten free, is also high in fibre. And instead of regular milk I used unsweetened rice milk ( as I couldn't find my regular unsweetened almond milk in Milan) and swapped the same amount of butter for the delicious coconut oil. Worked like a charm.. I love using coconut oil in my recipes as it has antimicrobial properties and your body uses it straight away as energy rather than storing it as fat. 

But less talking and more cooking. Let's go!

200g dark chocolate, chopped

3 tbsp coconut flour

3 tbsp unsweetened rice milk

100g coconut oil

150g white sugar

3 eggs ( dividing eggs whites from egg yolks) 

Powdered sugar to decorate ( optional) 

Pre hear your oven at 180 degrees.

Melt your chocolate with the coconut oil on a low heat. Put it to the side to cool lightly, and in the meantime you can whisk your egg whites till you get stiff peaks and put to the side.

Add the rest of the ingredients to the go chocolate mix. Add your egg whites last, folding them in slowly in order to keep the air in. This will make the Tenerina cake nice and light when you taste it!

Pour the contents in a baking tin lined with baking paper and pop in your oven for 20-25 min. Check that the cake is ready by inserting a toothpick in the middle and making sure it comes out dry.

Let the cake cool for 5-10 min before enjoying it with your friends!

Have a delicious Easter :)

xxx

Ciao!

Foodolina

Chocolate walnut smoothie

I am thinking... What better way to start the week than with chocolate? And what if this delicious breakfast also contained some delicious nutrients that are oh so good for you?

I am going to keep this short and sweet.

It has been my go to smoothie during this crazy busy week, takes 1 minute to make and it's like having chocolate ice cream for breakfast. You're welcome.

Maybe keep it in mind for mornings when it is not 2 degrees outside ( she thinks.. Shivering while waiting for her train..).

In addition to pure cacao powder with its antioxidant goodness and magnesium burst to help your nervous system work efficiently, you get healthy fats from walnuts and avocado ( you will not taste it, but it'll make your smoothie super creamy...), a hit of potassium from banana, sweetness and a hand to keep your energy levels steady thanks to cinnamon, and some protein deliciousness from almond butter ( and again, walnuts). Oh, I forgot your 1 of 5 a day with spinach ( my favourite to add to

smoothies as there is no taste).

So what are you waiting for?

Ingredients (serves 1)

1 frozen banana chopped

1 handful spinach

1 tbsp almond butter

1 handful walnuts

2tsp cinnamon

1tbsp protein powder (optional, I use Pulsin' Brown Rice protein)

1tsp vanilla extract

Half ripe avocado

1cup almond milk ( or any other plant milk) 

Pop in your blender and whizz it up!

Top with crushed walnuts if you wish...x

Now grab a spoon and enjoy...

Happy Monday!

Xxx

Foodolina

WOKIT baby, WOKIT!

This is a place I discovered just before Christmas, my flatmate Patch swore to me I would have loved it and boy, was he right.

I as a little sceptical on my way there, Patch said they did stir-fries and I thought it would just be another Wagamama.. I was wrong.

Wokit is just in front of Borough Market, it's cosy and colourful inside. Just a couple of regular tables at the back, and two high ones with tall stools just next to the cooking area. And that's the great thing, you can see everything that's happening, it's all out there, right in front of your eyes for you to take  in: the fresh ingredients you can choose from, and the fabulous smells from the different types of dishes being sautéed just next to your table.

They have anything you might need, gluten free noodles, vegan options such as tofu if that's what you want. If not, then you can add some delicious salmon, beef, duck, pork and chicken...

But what I loved the most were the noodles, oh wow the noodles! I was looking for a gluten free option and decided to try the buckwheat and sweet potato noodles. Absolutely incredible, trust me, light and tasty.The stir fry comes with a mix of vegetables ( carrot, garlic, ginger, beansprouts, cabbage and spring onions) to which you can add some extra one from their menu. You add your source of protein,  I chose salmon, and a miso coriander dressing. Yes, you also choose your dressing people! You create a stir fry that is perfectly tailored just for you.

The prices are affordable and the portion is large. I couldn't finish mine, but Patch was very happy to finish it for me. Kind man.

Take a look at their menu and start drooling. Then get yourselves down there and enjoy every single bite, you'll be back for more. I know I will.

This is where you are headed:

Borough Market

3 Stoney Street

London, SE1 9AA

Tel: 0207 74032111

Happy Monday!

xxx

Love,

Foodolina

Detox Challenge Day 6: first day of liquids only..(Plus a smoothie AND a soup recipe!)

I'm on the way back from my eight hours of lectures.Eight hours trying to focus on chronic fatigue syndrome and cancer, while drinking my smoothie, sipping my pea and mint soup, drinking my metabolic foods shake.  And in between plenty of water and herbal teas. Yes, there were quite a few trips to the loo.

But let me tell you, I felt cocky. Until about 11 am. I thought I was the Bear Gylls of nutrition students, the one who didn't find 3 days of liquids only challenging AT ALL!!! Muahahahha! I Could do it with my eyes closed!

Then 11.30am struck, and my metabolic shake filled my almost hunger. Until 12.15pm, when I had to finally open my 1.2L mega flask of homemade pea and mint soup ( which by the way, was insanely delicious! I'll get you the recipe)...And had my first cup. 

Lunch was at 1.30pm and I decided to buy a different soup in order not to get bored with mine which I will have for the next two days as well... On the way to the shops though, I was not expecting to see a street food market. Damn it.

I know I am Italian and an actress, so obviously prone to being a little dramatic at times but man..When the smell of barbecue hit my nostrils, I genuinely wanted to cry. I was not happy.

Nevertheless, I held my head up high, bought a gluten and dairy free sweet potato soup and went back to my classmates.

I can do this.

Second half of the day, more scientific background on cancer. More cups of pea soup. And another metabolic shake. And water.

On the plus side I was still feeling ok, good energy levels so far. 

Until I finished at 6pm, and on the way to the tube I started to feel really weak and a little dizzy. Never a good sign for me. It was cold and I was almost at the tube but I did not want to risk fainting in front of strangers, so I marched back to Planet Organic and got myself a celery, spinach, apple and ginger juice. That seemed to do the trick. Hopefully once I get to Balham station my train home will arrive promptly so I won't have to squat and pee on the platform, while smiling politely at people walking by. "I'm doing a detox challenge sir! Have a lovely evening!".

Anyway..

Tonight, carrot soup. I am actually feeling rather excited about the fact that I will be adding some shredded leftover chicken and coriander before blending the whole thing again. Wow. 

Physically, let's say good energy for most of the day ( sitting) but I have to admit, I do feel bloated. Doesn't feel nor looks particularly good..Maybe it's just the first day and the body adjusting to this massive amount of liquids.. My friend Mari, who I love and honestly idolise, said she felt absolutely great on these juicing days. Who knows, tomorrow that could be me.

For now though, let's finish this post on a positive note, with both my pea and mint soup recipe plus a yummy velvety green smoothie! Enjoy!

PEAR, CINNAMON AND ALMOND SMOOTHIE 

1 pear chopped

Half avocado ( good source of healthy fats. You will not taste it I promise, and it's going to make the smoothie super creamy)

2 tbsp smooth almond butter ( creamy protein source) 

4 frozen strawberries ( they were leftovers)

1 cup 1/2 unsweetened almond milk

2 heaped tsp cinnamon ( helps balance potential sugar spikes in the blood after this meal) 

1 tsp vanilla extract

1 handful organic spinach (magnesium anyone?)

A few mint leaves

If you have any protein powder feel free to add that too. I ran out...

Pop everything in your blender and whizz it up! 

NEXT!!!

PEA AND MINT SOUP (cheap and super quick to make) 

2 medium red onions sliced thin

2 garlic cloves chopped

500g frozen peas ( I had them leftover from the 1kg bag I got during my last grocery shopping)

1 vegetable stock cube ( preferably organic)

A generous handful of chopped fresh mint

Salt and pepper to taste

Add some olive oil ( I would have used coconut oil which is much healthier to cook with but ran out, sorry) to the pan with onions and garlic, leave on low/medium heat for five minutes till soft.

Crumble the stock cube and add boiling water and peas. Salt and pepper. 

Bring to a boil then down to a simmer and leave it for about 25 min. 2 min before the end add your mint.

Leave to cool for 5 minutes then use a hand blender to make it super smooth!

When you serve it in the bowl, remember to add a little swirl of olive oil. It always makes the sunup that little bit more delicious.

Buon Appetito.

Xxx

Foodolina

Detox Challenge DAY4: not looking forward to the weekend...

It is day 4 of this challenge and I have been feeling much better since adjusting the amount of supplements originally given.
The only things I have been noticing for the moment is that my stomach is not as flat as it used to be and I look a little paler and with more break outs (rare event in my case). I think it could be a result of the toxins that my body is trying to excrete?
Othere than that, I have been enjoying creating new recipes and discovering new skills (flax eggs anyone?), however, I have to admit I am feeling a little nervous about the three day of liquids only starting on Saturday.
I will be in school on 2 of those days, with no microwave available to heat up my own soups which means buying from Planet Organic or such, if the ingredients are allowed..I do not have a juicer either so I will have to stick to smoothies, but again, will have to buy some whle out as I do not like to leave morning made smoothie for too long as their consistency becomes unpleasant and they generally turn brown from the veggies inside.
I might look for a soup flask tomorrow, and if not too expensive, it could be a good option to bring my lunch to school and keep it warm as long as possible (much needed in this freezing weather here in London).
For now, I have made a batch of carrot soup and will soon make one of pea and mint soup (always the cheapest ingredients allowed in the list). This way I have them ready for those days. I will probably make a third one that might taste more thick like cauliflower and lentils...Hoping there won't be too much gas involved...hihi..
But for today and tomorrow, I am still enjoying  delicious solid food, this morning I had pear and cinnamon pancakes with almond butter...Mmm...yummm...
And tonight I'm re cooking my favourite pasta with walnut sauce and spinach.
Tomorrow will be a double shift at work, so I'll bring my leftover turkey burgers and peas (that's what batch cooking is after all right?).

And so I leave you for now.. Doing well and keeping positive.

Have a lovely evening everybody!

xxx

Valentina

14 Days Detox Challenge, DAY3 : feeling better PLUS a Turkey Burger Recipe!

Here's the end of day 3, and I have to say I am feeling much better than yesterday.
It is probably because this morning I had a chat with one of the nutritionists running the detox, the wonderful Louise Joyce, and we had a chat about my symptoms. She tweaked the amount of supplement for me. Less of this, move this to the afternoon etc.. And I feel good so far.
This is why I keep saying, if you choose to embark on a detox, please make sure you are being supervised by a professional practitioner. They'll be there to support you throughout this adventure and monitor any adverse effects you might have. Everyone is different, so many people will not react like I did, they might however face different challenges and require support for those.
I started today with a berry, pear and almond butter smoothie which I really enjoyed.

and ended it with a crazy delicious dinner using all foods allowed: rosemary turkey burgers made with flax egg (flaxseeds and water instead of an egg as that is not allowed in program), with baked sweet potato fries and peas with red onions (my mom's recipe). I also mashed an avocado and dipped both burgers and fries in it. Oh yeah..
Detox has never tasted so delicious!

CLEAN TURKEY BURGERS

500g turkey mince (preferably organic)
1 large or 2 smaller red onions sliced thin
1 thumb sized piece of ginger (peeled and chopped really small)
1 garlic clove chopped
2 sprigs of rosemary chopped
2 handfuls of nutritional yeast
1tbsp ground faxseeds (linseeds)
3 tbsp water
salt and pepper to taste
1 tbsp coconut oil

Turn the oven on 180C (356 F).
Add the ground flaxseeds and water to a small bowl, mix and pop in the fridge for 15 minutes, this will be your egg substitute.
Melt the coconut oil in a pan and add, onions, garlic and ginger. Stir every now and then till soft and add rosemary for one last minute before taking off the heat.
Grab a bowl and put the turkey mince, nutritional yeast, flax egg and onion mix. Add salt and pepper and mix everything together.
Line a baking try with baking paper, and use the mix to create burger patties similar in size.
Once all your burgers are on the tray, pop everything in the oven and cook for 10 minutes. Flip the burgers on the other side and cook for a further 10 minutes.

One minute before the burgers are done, slice in half a soft avocado, scoop out the flesh. add the juice of half a lemon and a pinch of salt, mash everything together and use that as a dipping "sauce" for both burgers and sweet potato fries.

Happy detox baby!

Love,

Foodolina

MY FIRST DETOX, DAY 2: what the hell happened?

Yesterday's excitement about starting a detox, faced his first challenge when I woke up this morning.. I say woke up but I actually didn't sleep too much due to the 2.5L of water I had downed the day before to make sure I would flush toxins out of my body..A whole lot of hydration, and whole lots of night trips to the toilet.. Not. Fun.

This morning I felt like a truck ran me over, with a bad headache and zero energy. It was as if the flu had hit me right in the face.Overnight.

However, I still managed to whizz up a green smoothie packed with protein to have for breakfast at work. And I have to say, that did help. 

I also bought some strawberries and had those too before popping my first dose of supplements.

My usual shake mid morning got me going till lunch.

Today I was working only half day luckily,  so I got myself home and prepared my favourite, quick vegan meal: brown rice penne with walnut sauce and spinach..Aaahhh..Happy again!

My strength is not completely back, however I'm taking it easy today and making sure I have warm, nutritious, clean foods.

I have taken out of the freezer my home-made spiced carrot soup, which will only need to be heated up tonight and will be dinner before I have to go out.

I will bring water and nuts in my bag, in order to be ready should I get hungry while I am out. ALWAYS BE PREPARED DURING A DETOX. It's important to have the right foods to snack on..

Learning from yesterday's experience, I will also try to take my last 2 supplements of the day at least one or two hours before bed..See if it makes a difference :) 

And this is it for me today. With the hope of a better night sleep tonight..Fingers crossed.x

My first Detox.

I am embarking on a 14 days detox challenge run by NutriAdvanced, as I want to know as much as possible about the science behind the detoxification of the body, but I also want to experience it

in order to know what future clients will be going through.

I am going to be an official nutritional therapist starting August 2016, and I want to make sure I am as ready and knowledgeable as I can be and help as many people as possible.

So, THE DETOX: I have been provided with a list of foods allowed (PLENTY, and including lean meats, fish, nuts and seeds, veggies, fruits etc..), and I am to eliminate gluten, dairy, sweeteners, nightshade vegetables (such as aubergines), eggs, soya, corn, alcohol (not an issue for me but I am thinking about everyone who actually enjoys a drink), caffeine (again, not an issue for me as I do not drink coffee but I know so many people who love it), no sugar or artificial sweeteners.
Drinking plenty of water (at least 2L per day), and herbal teas to my heart's content!
I can also juice and have smoothies from the list of veggies and fruits provided, aiming for 9 portions of vegetables and 3 max. of fruits per day. All these should provide plenty of vitamins and minerals..

Basically you are feeding your body lots of clean wholefoods, organic whenever possible.

We also received a big box with 5 different supplements, aimed at supporting liver function and supporting excretion of toxins..If you're going to release toxins from you liver into your body, you better make sure you have regular bowel movements (increased hydration should help with that) and exercise in order to get them out of your body to avoid them recirculating and actually making you feel worse :(

Additionally, in the starter pack I got lots of delicious recipe ideas and a specific plan to guide me on when to have the supplements each day.

There will be 3 liquid days where you can have soups and smoothies and the Ultraclear powder ( a blend of  protein, vitamins and minerals that also helps support the liver). Mine is vanilla flavoured, I tried it today after my workout and it was absolutely delicious!!!

Finally, I am now part of a Facebook group with all the other participants where we can ask questions about the programme, and support each other or share menu ideas.

This is important actually, if you decide to embark on a detox, make sure you are guided by a professional health practitioner as we are from the nutritionists at NutriAdvanced. You want to make sure you are getting the right kind of nutrition even if you are cleansing your body, in order for it to work efficiently and get the best results!

I find really helpful being part of this group, it helps to see that we are all going through the same challenges together and we are supporting each other. A bit like what's been happening in these 4 years of Nutritional Therapy training that has almost come to an end.

So a good idea could be to embark on a detox programme with a buddy, to help each other get through it in a delicious, fun and supportive way!

I will be writing a short post every day until the end of the challenge in order to keep track of my achievements and challenges. I hope this might help anyone who is trying a detox as well or who is thinking of embarking on one. Maybe even with my help in August, who knows?

DAY 1
The only real challenge today was the 7 capsules I had to take at breakfast, I am not a fun of taking too many supplements, however I did not have an issues digesting them so it was all good.
My post workout shake was delicious and I am actually looking forward to the next one..
I tried a new breakfast by making porridge with buckwheat groats instead of oats. Very happy with that.

I also learnt a new cooking skill: I poached cod. It was insanely delicious and took 10 minutes in total. A total winner.

I did get a little hungry mid afternoon and had a few nuts which helped.

Looking forward to dinner now..The other piece of poached cod is waiting, with steamed spinach, green beans and a fresh salad.

So far, so good!

xxx

Foodolina

PS: I am not being endorsed by any company to write this.x

The "Bring Back Summer" Banana- Pineapple anti-inflammatory smoothie

Every now and then I do a Periscope broadcast in my little London Kitchen and the other afternoon I needed a quick snack before starting to study again...
So I decided to film an improvised smoothie recipe spot some anti inflammatory action, as I don't know about you, but here people are starting to sneeze and cough all around me on public transports....
So why not use some anti inflammatory, immune-boosting ingredients to make a delicious drink???

Pineapple contains Bromelain, a group of enzymes that break down protein, known for its anti-inflammatory action.

Turmeric is an ancient Indian spice containing a compound called Curcumin which is not only a powerful antioxidant, but also anti-inflammatory and can help digestion,.

Ground linseeds are a plant source of Omega 3 and contribute to immune, brain and joints health.
They are also a dietary source of phytoestrogens, which can help balance hormone imbalances.

WARNING: This smoothie might bring back memories of summer, the beach, sun and sea...



INGREDIENTS

2 SLICES OF PINEAPPLE
1 FROZEN BANANA
1TBSP GROUND LINSEEDS
1/4 TSP TURMERIC POWDER
1 HANDFUL CASHEW NUTS (to increase protein content)
1 TSP PROTEIN POWDER (all I had left in the house)
1 TSP VANILLA EXTRACT
1CUP ALMOND MILK

Pop everything in your blender and whizz it up baby!!!!

Now pour it in your favourite glass and imagine you're lying on a beach somewhere fabulous.

Enjoy.

xxx

Foodolina

The "Baby it's cold outside" soup

The other day it was pretty chilly and miserable outside and all I could think about as I was shivering on the train platform, was how much I wanted to curl up on the couch with a hot, heart-warming and delicious bowl of soup while watching one of my favourite movies..

As soon as I got home I turned on the fairy-lights in the living room and headed straight to the adjacent kitchen to get cooking.. My evening Jazz playlist on and I was ready to get started.

This recipe, as most of the ones you'll find on this blog, is very easy and quick to prepare. If it's already 7.30pm and I had a double shift...I don't really want to wait over 40 minutes to eat...

And this is how long this soup takes, 40 minutes. It gave me time to have a shower, get in my comfy clothes and choose which movie I wanted to watch: Crazy Stupid Love. Go on, judge me..

In your warm bowl of goodness you'll find a protein source from the legumes and immune boosting action of garlic, onion, ginger and turmeric (the last two are also anti-inflammatory ingredients. Boom.)

Anyway, let's get to it!

INGREDIENTS

1 CAN OF COOKED CHICKPEAS (you could easily have the dried ones and soak them the night before if you planned this in advance. Soaking legumes will make them easier to digest).

1 CUP OF DRY LENTILS ( I love Puy lentils but I only had regular green ones so I used those, however if you can choose...Go Puy all the way. And you should soak these too if you can but this soup was not planned...)

1 CHOPPED RED ONION (you can also use white ones)

1 CHOPPED GARLIC CLOVE

1 THUMB SIZED PIECE OF PEELED AND CHOPPED GINGER ROOT

1 HANDFUL OF CHERRY TOMATOES CUT IN HALF

1 TBSP OF BOUILLON POWDER

1/2 LARGE BAG OF SPINACH

1 TBSP EXTRAVERGIN OLIVE OIL (plus a swirl to add raw as a topping)

1/4 TURMERIC POWDER

1/4 GROUND CUMIN POWDER

SALT AND PEPPER TO TASTE (use Himalayan or sea salt as regular processed table salt won't get you any useful minerals...)

NOW GO AND DO IT...

Turn the heat on to medium and start boiling some water in a kettle on the side. In a pan add the oil, onion, garlic and ginger till soft. Add turmeric, cumin, salt and pepper and mix everything up. Cook for a further minute before adding dry lentils, tomatoes, bouillon and hot water. Bring to the boil and then down to a simmer for about 30/40 minutes (check the cooking time behind the pack of your lentils). Then add your chickpeas and cook for 5 more minutes before adding the spinach and cooking for a further minute. Done.

Pour in your favourite bowl, add a swirl of olive oil and go curl up on your couch. Keep warm and enjoy.

Love,

xxx

Foodolina

Cacao Strawberry Pancakes

I whipped up these pancakes last week as I needed a filling breakfast that felt naughty but was actually good for me...

They are made with half buckwheat and half brown rice flour which means 1) protein 2) fibre and 3) gluten free goodness..

And because I wanted them to be truly scrumptious... I added cacao and fresh strawberries. Boom! Winning combination!

It doesn't take longer than 5 minutes and these are a great option as a pre workout breakfast, say an hour before or a post workout brunch ( ideally you'd want to eat within half hour of training to help muscle recovery).

So what do you need and how do you make these yummy pancakes?

INGREDIENTS

1/2 cup buckwheat flour

1/2 cup brown rice flour

2 tsp baking powder (or use 3 tsp arrow root instead)

1 tbsp ground linseeds ( anti inflammatory plant omega 3 action)

2 tsp cinnamon ( helps balance blood sugar)

2 tbsp raw cacao (antioxidant action and energy fuel)

1tsp vanilla extract

2 tsp honey (or raw honey)

1 egg

1 cup almond or any other unsweetened dairy free milk

1/2 cup sliced strawberries

coconut oil ( I use a cold pressed one from Lucy Bee) for frying in the pan

Toppings

Smooth Almond butter (no added sugar)

a few more sliced strawberries

HOW TO DO IT....

It's very complicated...Pop all the ingredients in a bowl and mix till get a smooth batter, about 30 seconds. I know, are you sweating yet?

Heat up a tablespoon of coconut oil in the pan, then use a ladle and pour a little bit of your mix in, don't fill the ladle to the top, do half otherwise you won't be able to fit many pancakes in at the one time..

When they start to bubble on the top, flip them over and leave for another minute. Place them in your favourite plate, add some more coconut oil if you haven't got much left in the pan and pour more batter till all your mix is gone.

I made these pancakes today as well, and 6 came out  but that's because I made three in the shape of Mickey Mouse head...Yes, 36 years old and that's what makes me happy...

So if you make regular medium sized round pancakes you'll probably get 8 or 10 out of this.
Stack them up and sprinkle with more strawberry slices and swirl around some almond butter too for extra flavour, texture and protein.

I can honestly say they taste delicious and the protein content keeps your tummy fuller for longer!

So there you go, enjoy this guilt-free treat. From me, to you.x

Laura's Coconut Crème Caramel

I am FINALLY on summer break from Uni!!!Whoop! This means I can now dedicate more time to Foodolina as I have neglected this blog too much due to  being overwhelmed with assignments at school...

So, the first post of summer season is this ridiculously good recipe by my fabulous friend Laura.
She's a my classmate, a strong, gorgeous, smart woman and incredibly talented cook.

A couple of weeks ago, some of us girls from class, went to Laura's house to revise for our exams.

(This is Truffle. Laura's dog, nothing to do with recipe itself but too cute not to include in the post..)❤️

After our morning session, our host showed us inside for lunch, she had prepared the most amazing dairy free dishes and added a gluten free twist to some of them so I could try them too :)

Everything was so tasty and light and nutritious and so colourful!I was in foodie heaven..

After I had a second serving of almost everything (I'm tiny but you have NO IDEA of how much I can eat..) Laura served us dessert. WOW.

A dairy free coconut crème caramel that left us all speechless (we were too busy eating it..) and oh so happy!

When I posted a picture of this delicious treat on Facebook I got a few recipe requests and Laura has kindly shared her recipe with me so here I am passing it on to you.

Because life is too short not to have dessert.

Enjoy!


COCONUT CRÈME CARAMEL

INGREDIENTS

1 x 400ml can coconut milk

5 egg yolks

Agave syrup to sweeten the mixture to taste

Juice of half a lime + grated rind

FOR THE CARAMEL

3 tbsp coconut sugar
1tbsp water


Put coconut sugar in a pot heat with 1 tbsp of water. Shake pot to mix sugar with water, do not stir.
When it begins to look like caramel turn off the heat. It should only take a few minutes.
Spoon into individual ramekins or teacups and set aside.


Now whisk egg yolks and add agave syrup, lime juice and rind and finally coconut milk.
You can add a little water to increase the liquid if need be.

Add hot water to a roasting dish.
Fill the ramekins with coconut filling but do so delicately without upsetting the caramel in the base.
place the ramekins in the roasting dish, cover with foil and cook in the oven at 170c for 20 minutes until the top is springy to the touch.

Best chilled overnight.x

Banana, Cinnamon, Walnut Porridge

Spring is definitely on its way but we've still had some pretty chilly days here in London.
On those windy mornings I like to have a warm comforting breakfast that feels just like a giant hug..
And that's exactly what this simple, quick delicious porridge is like. It takes 5 minutes, it's nutritious and the smell of cinnamon always makes me feel instantly happier. It's the perfect way to start my day.

Oats (I use gluten free ones) are complex carbohydrates that will prevent your blood sugar levels from spiking and then quickly dropping, leading to cravings for sugary snacks.  They are also a source of soluble fibre which will help keep you full for longer and that can also be beneficial if you are interested in losing some weight.

I use Brown Rice milk as I am currently off dairy but you can use regular milk (preferably organic) or almond milk or any other type you might prefer.

Banana is a good source of potassium and it helps sweeten this meal, cinnamon is not only delicious but it's an extra help in balancing blood sugar and it's also anti-bacterial and helps with digestion too.

Walnuts add an extra crunchy texture and are a good source of zinc (helpful in boosting the immune system) and a vegetarian source of Omega 3 essential fatty acids (they help the cells in your body to work more efficiently and they also make your skin look more radiant) which our body does not produce and need to take in from food.

Lately I started adding nut butter (yummy protein anyone?), more specifically, my latest obsession: Biona's Hazelnut Butter which reminds me so much of Nutella (and if you add some cacao powder to it that's exactly what you'll get, only a much healthier version)...

I also add some coconut oil (a saturated fat with a structure called medium chain fatty acids, this type of molecular structure is used instantly for energy rather then be stored as fat in the body) to give me an extra energy boost and help digestion. I love Lucy Bee Organic Coconut Oil and I generally buy a big jar and use half of it in the kitchen for cooking and half is in my bathroom as body lotion as it makes my skin incredibly smooth.

Lastly, I love to add some bee pollen (my favourite one is the Gfm Organic one) to strengthen my immune system and some maca powder (I love the Organic Burst Maca Powder) to improve my stress levels as it works on the adrenal glands (where your stress hormones are made).

Now, remember you DO NOT have to add all these quirky little ingredients if you don't want to but I am a massive foodie mixed with a nutritional therapy student and as I do not drink or smoke, I love to spend my extra cash on these type of foods to give my body lots of love..

Now, after all these information overload...Let's get down to it!

INGREDIENTS
1 cup Brown Rice Milk ( I love the Rude Health one)
1/2 cup oats
1 small banana (sliced)
1tbsp coconut oil
1tsp cinnamon
1tbsp hazelnut butter
1 handful chopped walnuts

OPTIONAL
1tsp maca powder
2tsp bee pollen

Warm up your milk and add your oats, stir and take to a light simmer then add cinnamon, coconut oil and nut butter, mix all together until smooth and creamy.Turn the heat off, pour in your favourite bowl and add your chopped walnuts, maca and bee pollen. Curl on the couch and enjoy..

Love,

Foodolina.x

Immune Boosting Mushrooms

These past few days it's been getting pretty chilly and apparently it will be even worse next week, so I intend to keep my immune system strong by eating as many immune boosting foods as possible. 

Mushrooms are immune boosting thanks to the polysaccharides (sugars) beta glucans they contain and they are also a source of both vitamin D and B.

Garlic is a natural antibiotic and also helps detoxification.

Parsley helps with bone health as it contains vitamin K (it also helps with blood clotting, so should you be on warfarin, do not suddenly start eating more or fewer vitamin k foods. Ask your practitioner for advice.)

This recipe is very quick and I grew up with it. my mom used to make it all the time and I absolutely love it and have it very often especially in winter.

You can have it as a side, or you can add some cooked quinoa and spinach to have a delicious and light main meal.

Here's what you need:

4 Flat mushrooms or a pack of chestnut ones.

2 garlic cloves chopped teeny tiny

a handful of roughly chopped fresh parsley.

2 tbsp extravirgin olive oil

salt and pepper to taste

Just take the mushrooms' stalk out and scoop the gills out too. I quickly clean the outside with a wet paper towel, slice them and they are ready to go. 

Add the garlic to a pan with oil on medium heat, when the garlic starts to brown add the mushrooms, salt and pepper and mix it up. Just let it go for about 5 min mixing every now and then, if at any point they seem to become dry just add a little water. After 5 min add the parsley, stir and leave it for another 2 minutes.

They should now be dark, soft, smell amazing and ready to eat!

xxx

Foodolina

Lloyd's favourite Muffins

I wanted to write this post quickly as my lovely friend Lloyd saw the picture of these beauties on my facebook page and asked how to make them. I am of course very happy to oblige :)))

I had made them as my mother is visiting and she was craving gluten free muffins the night before, so as soon as I woke up,  I headed to kitchen and baked these yummy muffins in under 25 minutes. 

The original recipe is from a wonderful blog called Elana's Pantry, which is full of delicious gluten free recipes like this one. I just changed a few things around, added some more and gave it a little Foodolina's spin! 

Almond Flour Peach Muffins 

1 cup almond flour

2 large eggs

1 tbsp coconut palm sugar

1/4 tsp baking soda

1/2 tsp apple cider vinegar

1tbsp ground flaxseeds ( optional) 

1 peach sliced thin ( some of my slices broke so they ended up being smaller) 

1tsp cinnamon 

Little tip: you can use your favourite fruit instead of peaches, I'll be making apple cinnamon and raisins ones today!

Grab two bowls, in one you mix flour, baking soda, cinnamon and flaxseed and in the other one you mix sugar, apple cider vinegar, eggs. Then you pop the dry ingredients in the wet ones and mix again while adding your peaches ( keep 4 slices to put on top of the muffins, to make them look extra pretty!).

Line a muffin tray with paper cups and put a scoop of the mixture in each one. 

My suggestion is just be careful not to have too much peaches on the bottom otherwise it'll be too soggy. And nobody likes a soggy bottom...
Add the peach slices you saved on top of each muffin and finally, sprinkle a little more cinnamon.

Place the tray in the oven and bake at 180c, 350 F for 15 minutes or until they become slightly golden on top.
Take them out and leave the about 20 minutes to cool down before stuffing your cute face with them! Enjoy!xxxxx

LA POLENTERIA

Polenta (cornmeal) is one of my favourite comfort foods to have in autumn and winter time. It's always been a staple in my family as it's such a versatile type of food that you can have with meat, vegetables, fish..

One of my best memories connected to this delicious food, is a family reunion years ago when my grandfather was still alive. We got the whole family together for a Saturday trip to the mountains, we went looking for chestnuts in the forest and after that,we went for lunch in the cutest cottage and had the most amazingly warming and creamy polenta with fresh, local, porcini mushrooms.. 

It was a perfect day. 

That's probably why, when I walked into La Polenteria in Soho, I didn't even have to think about it and even though there were so many delicious options, I knew that the gluten free, vegan polenta with mixed fresh mushrooms was exactly what I was craving! 

You heard right, this fabulous foodie spot uses gluten free, non gmo polenta, has tons of vegan options ( including vegan cupcakes for desserts and gluten free gelato from Italy) but also meat choices.. 

It's got something for everybody! Additionally, should you want to pop there for lunch from you can enjoy a LUNCH DEAL of a polenta dish plus a side salad for £8 on Monday through Friday and £10 on Saturday and Sunday! 

And if that wasn't enough....they also offer a HAPPY HOUR with 1 fruity Prosecco cocktail with either 3 mixed polentini ( small polenta finger food) for £5 or with a board of Italian meats and cheeses for £10.

I also shared a dessert with my mom who's currently visiting and spoiling me.. We tucked into a creamy Affogato al caffe', delicious espresso coffee poured over gluten free coffee ice cream...

Absolute Heaven.

I know Polenta is not well known yet here in London, so I believe it's time to spread the word and get yourself down to La Polenteria as soon as possible!! 

Gabriele, the lovely Italian owner, opened this restaurant just before Christmas as he loves polenta himself and wanted to make this yummy dish known here in London too. All the ingredients used are fresh and really mouthwatering, service is professional and friendly and the actual restaurant has a happy and positive vibe!  

I highly recommend it and I'll be back there very soon.x

Sophie's Ice Lollies

I'm going to write this post quickly before going out because it's going to be another warm weekend and these easy and delicious treats are so quick to make and will keep you cool!
I tested these with my gorgeous friend Sophie and she loved them so much I decided to name them after her.
You can really use any fruit you want but I love berries and the coconut yougurt cream bit is for people that need a creamy part without the dairy.

INGREDIENTS: ((makes four lollies)
2 cups fresh mixed berries ( I used blueberries and strawberries)
1 date (soaked in water for a few minutes to make it nice and plump)

for the optional coconut yogurt creamy half:

1 tub plain coyo coconut yogurt,
1 tsp honey (add more to taste)
1 tsp vanilla essence

METHOD:

Just blend berries and date with a little water and put to the side. Clean blender and blend the rest of the ingredients. Add both flavours in layers to ice lollies moulds. Leave in freezer for 3-4 hours and they'll be ready for you when you get back from sunbathing in the park!

The salmon post

I have always loved salmon. Smoked, steamed, roasted, in a pie...  So I started looking for fresh wild Alaskan salmon. And I quickly realised that 1) on that supermarket counter, fish should have looked and smelled insanely fresh but it really, really didn't 2) it quickly became too expensive a craving for me to keep up.

Then I enrolled in nutritional therapy and found out that frozen fish,which I feared for years because I thought there were some weird chemicals added to it ( probably something I heard my mom's friends talked about years ago in Italy...), is actually fresher than the fish you find on the counter. 

I  decided to give it a try and soon realised it was the best thing I could ever buy. Not only it tastes delicious, looks and smells fresher, but it is also incredibly cheaper! I buy my Alaskan wild salmon from Sainsburys, it's £4.50 for 5 fillets, which means that I can now have my Omega3 fatty acids ( good fats that your body cannot produce) 3 times a week and still have two fillets left for the week after. You can find Omega3 fats in many types of oily fish like mackerel, sardines, salmon and ideally you want to eat them 2-3 times a week. I stick to salmon because I tried both mackerel and sardines and they do not agree with me but if you do like them then definitely switch between the three, ideally the smaller the fish the less amount of mercury in it. 

Having said that, there will always be some kind of big or small health issue with food or drinks so my advice is to eat what you enjoy but always be mindful.Life is too short not have salmon.

For some reason this frozen salmon seems to cook better as well, I am pretty lazy in the kitchen so food needs to be healthy, very tasty and quick to prepare. 

The way I love to cook my salmon is with a sprinkle of Hymalaian salt, a little ground pepper, Mediterranean dried herbs ( my faithful grandmother's mix) and a slice of lemon on top. Then I wrap it in loosely in a foil parcel and pop it in the oven at 180c for 11 minutes. in the meantime I can prepare a side salad or steam some greens. It's perfectly cooked every time. I suggest you give it a try.xxx

Ingredients

1 fillet Alaskan wild salmon

1 slice of lemon

Salt and pepper

Mediterranean dried herb mix ( or any other dried herbs you'd like)

Method

Turn the oven on at 180c, 350F, gas mark 4.

I quickly rinse the salmon under gently running water for 2 seconds just to make sure it's nice and clean without any small dirt bits from when it was caught or cut. Pop it in the foil sheet and sprinkle with salt,pepper and the herbs and top with a lemon slice.

Fold the sheet of foil so that the borders of the two longe sides touch and gently close them together so steam won't come out. it basically needs to create a hot steam pocket for your salmon. 

If you do have a steamer at home that would be even better, you could just put the salmon in there with the veggies as well and have a complete dinner in one move! Also, a steamer would be healthier than the foil to use. I'm planning to buy a wooden one soon. If you do not have it please don't worry, foil will work great!

Place the parcel in the oven for 11 minutes and done! 

Just make sure you keep your lovely face away from the foil when you unwrap it, so you won't be hit by the hot steam :)))

Serve on a plate with your favourite greens.xxx

Cinnamon, Cacao and Hazelnut Truffolini

I have three weeks off uni before the new semester starts and I'm using this time to do what I love the most but had no time to do because of studying : experimenting in my kitchen..Trying new foods and flavours.
Enter my Truffolini.
They're actually called truffles but they're so tiny and cute I gave them my own nickname.. A couple of days ago I bought my very first dates and I was dying to try them in a recipe.
Healthy truffles sound pretty good to me so I started researching on line and in the end came up with a recipe that includes my favourite things: Cinnamon, Cacao and Hazelnuts.
I find the smell and taste of cinnamon extremely comforting, raw cacao is perfect for my sweet cravings and packs some serious antioxidant power and hazelnuts have protein, healthy fats, vitamins and minerals. On top of that remember that dates are packed with fibre, potassium, zinc, selenium and B vitamins amongst others...
These are the perfect small treats to eat while me and my boy are powering through the whole Harry Potter Box Set. Somehow, every time I watch one of those films I always end up needing something sweet and I'd rather have something delicious that I also know is oh so good for me!
They are perfect to take in to work (1 or 2) to give you a little boost mid afternoon, or as an energy bite after your workout. As with everything though, don't stuff your face with them as dates have more potassium than bananas but also more calories..
So treat yourself but don't overdo it!

4 Medjool dates (soaked in warm water for 5 minutes)
75g Hazelnuts
a handful of almonds (I used some leftover ones)
3 or 4 walnuts (again, they were leftovers in the cupboard)
1 1/2 tbsp coconut oil
1tbsp raw cacao powder
1/2 tbsp cinnamon (plus more to roll the truffolini in)
2tsp chia seeds ( optional)

Place the nuts in your food processor and whiz till they become fine but are still retaining some texture.
Add your coconut oil, cacao and cinnamon and whiz again to mix everything in and slowly add your dates.
Once all the ingredients are nicely blended (about a minute) you can open the food processor and start forming little balls of deliciousness between the palms of your hands, sprinkle some cinnamon on a plate and roll the truffolini in it.
Place them on a tray and pop them in the refrigerator for at least half hour before eating them.
If you can actually manage to wait that long.. xxx