Very Berry Smoothie

Hot weather. Frozen smoothie.
That's right, here's one more smoothie recipe for you! Quick to make in the morning, so you can have your refreshing, creamy breakfast on the go with zero effort.
Filled with antioxidants, protein and healthy fats, plus mint will give it a wonderfully refreshing kick. You gotta try this.

Enjoy.x

INGREDIENTS

1 handful mixed frozen berries

1 handful fresh pomegranate

1 small frozen banana (you can omit this if you are looking for lower GI option)

1 large handful fresh mint

Half avocado

1 cup Almond milk 

1tbs cinnamon

1 heaped tbsp protein powder

1tbsp almond butter
1 tbsp ground linseeds (optional, but they would increase the smoothie anti-inflammatory power)

As always, everything goes in the blender. Whizz it up till creamy and enjoy right there and then, or take it away with you to have at work.

Have a fabulous week,

Love,

Foodolina

Peach & Banana Frozen Smoothie

In honour to the summer weather we have been enjoying throughout the weekend, I give you a creamy, cold, delicious smoothie recipe to enjoy for breakfast as the days get warmer.

It's got fruit, protein to keep you going for longer and sources of healthy fats like coconut oil and avocado (which also adds extra creaminess). I also like to add spinach to get some green goodness, but if you are just starting out then stick to the original recipe. If you choose to add linseeds like I do, you will get a nice boost of fibre to keep you tummy regular, and a plant based source of anti-inflammatory action. Not bad ah?

INGREDIENTS
1 small frozen banana
1 fresh peach
1 handful of oats
1 tbsp protein powder
1 tbsp almond butter
1 heaped tsp cinnamon
1 tsp vanilla extract
1 tsp coconut oil
1/2 avocado
1 cup unsweetened almond milk
1tbsp ground linseeds (optional)
1 handful fresh spinach (optional)


You know the drill by now. Pop everything in your blender and whizz it up baby!

xxx

Love,

Foodolina

Pretty in Pink Beetroot Hummus

You might have noticed that I haven't posted anything in about a month. Reason being that I got ill, I was literally on the floor. I have never felt that exhausted for that long, ever. In addition to exhaustion I had a chest infection which meant I had to give up and take antibiotics. They really helped and slowly I started to recover.
So, forgetting this sad "oh poor me.." story, let's get back to the important stuff. Food!
During that month I had to find meals that were nutritious, but did not need any effort to make, as I simply did not have the strength.
And so this BEETROOT HUMMUS came into my life.
It's tastier to roast the beetroot yourself (better do it with its skin on to retain nutrients), however if you are in a rush you can buy the organic cooked ones.
This hummus is sweet and creamy, in addition to providing you with a protein punch thanks to the beans and tahini.
I had it with falafel for dinner, and vegetables sticks as a snack, but it's super versatile: you could cut a cucumber in thick round slices, and add a dollop of the hummus on top as a fresh and healthy canapé at a party for example. Or use it with some greens and sweet potatoes in a wrap for lunch.
Go crazy!

INGREDIENTS
1 can butter beans
1 medium roasted beet
3 tbsp olive oil 
1 heaped tbsp of tahini
juice of 1 lemon
salt and pepper to taste

All you have to do is roast the beetroots in the oven at 200C for about 30-35 minutes till slightly soft (unless of course you have the already cooked ones). Let cool and peel them, before popping all ingredients in a food processor and whizzing it up for a minute. Not bad ah?

Enjoy your bank holiday,

Love.x

Foodolina

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

BANANA CASHEW MILKSHAKE

This is going to be a very quick post not only because I have an assignment to finish but mainly because this milkshake is ready in 2 minutes for you drink up!

I needed a quick snack that was sweet but also had a protein kick plus some cinnamon to get my blood sugar balanced for longer so that I wouldn't get cravings till dinner.

It was absolutely delicious.

INGREDIENTS

1 Frozen Banana (i slice ripe ones and pop them in individual freezing bag so they are always ready)
1 handful raw cashews
1 tbsp protein powder (I use brown rice protein by Pulsin)
1 tsp coconut oil (I use Lucy Bee)
2 tsp cinnamon
1 tsp bee pollen (help immunity and circulation)
1 tbsp ground linseeds (plant source of Omega 3 fats. anti inflammatory, immunity boosting and much more)
1cup Brown Rice Milk (I use Rude Health)

Pop everything in the blender, whizz it up till smooth and drink immediately if not sooner! Yey!x

PS: I just want to remind you that I'm writing the brands I am using not because I get paid to do it but because they work for me and my taste. There are many other brands out there but if you are starting out using these foods, it might help to at least have an idea of what I go for. When I started reading food blogs I was curious to know which brands worked for the bloggers so at least I would have known in which direction to go when I went to the supermarket to look for types of foods I had never heard of before...xxx

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

Leftovers smoothie surprise!

Last week has been a very busy one!

As I knew it was coming, I have managed to prepare my meals in advance and eat really well and healthily all week. No gluten or dairy, plenty of liquids, proteins, good fats and vegetables. then Sunday at uni came.. the night before I didn't manage to get any sleep so I was tired in the morning and craving some starchy food.. Ham and cheese toastie? Sure! Then lunch, all the soups at the cafe were finished and I had to settle for a white falafel wrap.

In a few hours I had managed to pack both gluten and dairy in. 

I wasn't surprised when, half way through the afternoon lecture, I felt sluggish and could barely keep my eyes open but I made it through and that night I also went to the movies and shared popcorn and a coke with a first date..

By 10 pm my energy levels were non existent..

On morning I woke up with my body craving a gigantic glass of water to rehydrate it and a smoothie to nourish it.

 I do love adding bananas to my smoothies as I love the creamy consistency and the potassium boost..Sadly no bananas were available..but I thought there was at least one left? No. Nada. Fine! 

Undefeated, I looked around for leftover yummy and nutritious ingredients I could use.. 

I grabbed some frozen blueberries (TIP: always have frozen fruit in your freezer, easiest thing to pop in your blender and they can often be fresher than fruit in supermarkets, as they are frozen very quickly after they have been picked). I also found a pomegranate I didn't manage to use during the week ( cut pomegranate in half, hold it with the seeds bit laying on top of your palm and spank it with a wooden spoon! Seeds will fall out easily through your fingers and into the blender, while the white bitter bits will stay  in your hands) and used all of its delicious red gems in this smoothie. 

Both blueberries and pomegranate are fantastic beauty foods, packed with antioxidant properties to fight off free radicals in our bodies. pomegranate also contains Ellagic acid which helps fight collagen breakdown and therefore giving it powerful anti aging properties..Blueberries instead, contain phytonutrients such as anthocyanins which are thought to help reduce risk of heart disease, cancer and diabetes. Not too shabby ah?

There was a little peach left as well so I cut it in chunks and popped that in as well, why not?

On top of these delicious fruits I added  some rocket leaves ( remember that bitter leaves help liver detoxification processes) which, I assure you, you will not be able to taste so remember this as a good way to add some powerful vegetables into your diet.

Now it was time to add all my cupboard staples, vitamin c ( antioxidant and helps collagen production), vitamin D3 ( vitamin D helps the body absorb calcium my friends so get out in the sun any chance you get and add that baby into your meals!), I use it instead of vitamin D as studies have found that the D3 form is absorbed better by the body. Now, for all of you out there who are scared of fats, you need fat into your diet!!!Good fats!! example: vitamin D is fat soluble so it means that my body needs to have fat in order to absorb it. Which is why I also added  1tbsp of coconut oil into this wonder smoothie. 

Coconut oil is a medium chain fatty acid which the body does not store as fat but uses straight away for energy, baby! It tastes insanely good. There's a thousand uses for coconut oil but more about that in a future post. I added 1 tbsp of chia seeds, so small and yet these seeds are packed with proteins, antioxidants, omega3 and fibre. I opened my probiotic capsule and poured the powder in as well to help the good bacteria in my gut. Finally, 1 tsp of vanilla extract and 1/2 tsp of Organic Burst maca powder, helpful to restore your adrenal glands which are often battered by releasing too many stress hormones, so perfect for me now that I'm back in school. I chose to use almond milk to add even more protein and blended everything together.

1 minute and this beauty powerhouse was ready!

Extra tip: add a 4-6 almonds or your favourite type of nut to increase protein content.

PS: the supplements I added are well tolerated by my body but please do check with your gp or practitioner before taking supplements, especially if you are currently taking drugs for any specific health conditions.

So, to recap:

Seeds of 1 pomegranate

1 cup of blueberries 

1 small peach in chunks

A handful of rocket leaves

1 tbsp coconut oil

1tbsp chia seeds

1tsp vanilla extract

1/2 tsp maca powder ( optional)

1probiotic capsule( optional)

1vit c capsule ( optional)

1 vit D3 drop ( optional) 

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

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

IT'S PROPERCORN, BABY!

 Last Thursday, I had a couple of hours between the end of my shift at work and going to see The Crucible at The Old Vic, so I took the chance to walk around a bit and get moving after sitting at the desk for so long.

Little did I know I would bump into the most delicious and summery pop-up in Golden Square.
The Propercorn Summer Pop-Up!

Free Popercorn and drinks to enjoy while listening to some lovely live music, it really felt like summer and I loved every minute of it.

I had seen this brand of popcorn around London for a while, from Planet Organic, to Whole Foods to all major supermarkets but I have always had very bad experiences with pre packaged popcorn: they always ended up being kind of stale and gummy.. The complete opposite of the mouthwatering popcorn you can smell at the movies. So I have always refrained from trying new ones out. Boy was that a mistake!
This popcorn is different..It smelled delicious, tasted great and was properly crunchy!
Propercorn are the perfect option for a single portion treat, instead of gorging on a family size bag at the movies which is going to make you feel  bloated and horrible soon afterwards. I know this because I've done it in the past..

With a price that's less than £1 it's a snack that won't break the bank AND you have a clear calorie count on the front of the pack to remind you why you should not to feel guilty, only 129 calories for my current favourite Sweet and Salty and under 100 calories for the Sea Salt ones.
There are many different flavours to choose from, I tried the Sweet and Salty and took away with me Sea salt and the Fiery Worcester Sauce and Sun Dried Tomato ones for my friend who loves a bit of heat..
Well, surprise surprise, he loved Propercorn too!

Let me remind you all that this is also a gluten and wheat free snack.
So take a look at their website, chose your favourite flavour, grab a bag and enjoy it on the go or while snuggling on the sofa watching your favourite film! Happy Summer everybody!!!xxx

Buckwheat noodles with the best fresh tomato sauce

I LOVE TOMATOES. Maybe it's because I'm Italian but beautifully ripe tomatoes are delicious and smell just like summer, they take me back to my childhood summers spent in Puglia with my family.
It's kind of hard to find some really good ones here in England but when I do, I feel really lucky and want them in my kitchen straight away!
These days, I'm trying to reduce the amount of gluten in my diet just because I always feel so much better and my tummy is nice and flat when I do that, sure, I cannot resist sourdough pizza from Franco Manca sometimes, but in general, I try to keep gluten to minimum amounts.
Lately I discovered buckwheat noodles (see a recipe for a summer buckwheat noodle salad here), and since I have been craving spaghetti this week, I  used these beauties instead of regular pasta. Together with quick fresh tomato sauce, it tasted incredible without the bloat and heavy after dinner feeling. Score!
It's a very quick dinner to prepare and you get lovely fiber and magnesium from buckwheat, plus the fresh tomato sauce provides you with lycopene which has antioxidant properties. Enjoy!x

INGREDIENTS
1 pack buckwheat noodles
1 tbsp coarse pink Hymalaian salt

For the sauce:
1 pack (4 or 5) ripe vine tomatoes thinly sliced
4 cloves of garlic chopped small
2 tbsp extravirgin olive oil
a pinch of organic coconut palm sugar (you can use regular sugar if you don't have it but start thinking about                                                               substituting it, coconut palm sugar it's sweeter but doesn't upset your                                                              blood sugar levels as much due to it's low glycemic index)
a pinch of salt
some ground pepper
4 or 5 chopped fresh basil leaves

METHOD

Pop all the ingredients for the tomato sauce in a small pan, except for the basil, and let it cook over medium to low heat for about 10 minutes stirring  every now and then.
After 10 minutes add your noodles to boiling water (noodles generally take 5 minutes) and add the basil to the sauce stirring it in.
Drain noodles and add to the pan with the sauce so everything mixes in real nicely.. Time to serve!
Buon Appetito.x

Rainbow Buckwheat Noodle Salad

I made this a few days ago for the first time and it's so delicious,  fresh, filling and good for you that I had to pass it on! I looked at a few different recipes than made my own.
Buckwheat noodles will be a staple in my house this summer, gluten free and with a beautifully earthy flavour.They can be eaten hot or cold.
This salad is very quick to assemble and the dressing takes 10 minutes if you make your almond butter yourself like I did (just pop a cup of raw almonds in the food processor and let it go for 10 minutes and you got butter!!!), otherwise you can just buy the almond butter (preferably raw as to keep its nutrients intact) and add the rest of the ingredients.
The vegetables I used are my favourites but you can use anything  you like.
Next time I'm thinking of adding some crunch and probably sprinkle around some cashews, pecans or pumpkin seeds...Yum!
So here is what I used:

INGREDIENTS:
1 red bell pepper (chopped small)
Half a large cucumber (chopped small)
4 carrots (you can chop them small or if you're lazy like me just shred them in the food processor)
3 small spring onions finely chopped
a big handful of chopped coriander
1 pack of buckwheat noodles or 4 small bunches (this made enough for three meals!!!)

FOR THE DRESSING:
3/4 cup raw almond butter
1 tbsp tamari
juice of 1 lime (plus a few wedges to use if need extra)
2 tsp honey or rice syrup or maple syrup (I only had honey in the house so that's what I used)

METHOD

Boil the noodles following instructions, mine were 5 minutes.  A good trick is to prepare the dressing in the bowl first so then all you have to do is add the veggie and noodle and mix, that way you only have that bowl to wash up afterwards! BONUS!!!
So add all together, mix it up and sprinkle some more coriander and lime juice on top. Ready to go.
PS: leftovers can be kept in the fridge and used for lunch on the following day.

Purple Smoothie Delight

School is out and summer is in baby!

I finally did my physiology exam yesterday, preparing for it has been hard and it drained me both mentally and physically even though I loved everything I was learning. So now it's time to recharge my batteries, gain some of the weight I lost from too much uni stress and just relax and focus on myself and everything I love!!!

So let's start with the prettiest purple smoothie recipe. Purple is my favourite colour but this is not the only reason why I love this smoothie...It's really tasty, it's fresh and has proteins, antioxidants and good fats. It's a great way to start your day! Most of all, it's very quick to make which is key for me and why I love smoothies so much, you just pop all the ingredients in your blender (best money I ever spent) and in one minute you're ready to go.

INGREDIENTS

1 handful almonds

1 cup brown rice milk or soy milk ( make sure they are unsweetened, I use Rude Health Brown Rice Milk)

1 cup frozen berries (mine was a mix of blueberries and strawberries)

1 probiotic capsule (open it up and pour the powder in )

1tsp vanilla extract

1tbsp chia seeds

1tbsp coconut oil ( I use Lucy Bee)

1 date ( put in hot water while you prepare the other ingredients, this way it'll be softer and plumper, remember to remove the seed!)

OPTIONAL: add 1 handful of spinach or kale for extra calcium and magnesium.

As I said before, all you have to do is add the ingredients to the blender and whizz for a minute. Enjoy!

Summer Salad

We've had a few hot days lately here in London and when the weather is so summery, my body screams for fresh foods. I wanted to make a quick salad  to satisfy my cravings but I also needed to pack it with gorgeous ingredients that were delicious and really good for me!
And so my summer salad was born.
It has some of my favourite things in it such as sweet potatoes and red and yellow peppers.
I also added some cannellini beans for protein and chopped one small avocado to add healthy fats.
On top of everything, this salad ended up being so colourful, it made happy just looking at it!

Here we go: serves 1
1 bag of organic mixed salad
1 small avocado chopped
1 sweet potato chopped (with added paprika, cinnamon and dried herbs OPTIONAL)
1/2 red pepper sliced
1/2 yellow pepper sliced
1/2 can cannellini beans (rinsed)
1 handful of pumpkin seeds

DRESSING
Extrvirgin olive oil and balsamic vinegar to your taste and a sprinkle of Pink Himalayan salt (or sea salt)

I used one oven tray lined with baking paper for both sweet potato and peppers, just place them on opposite sides. Just pop the pepper slices on the tray (make sure you washed the peppers first!). as for the sweet potato, once you chopped it, sprinkle some paprika, cinnamon and mediterranean herbs with a little salt (at least that's what I do, but you can just keep it simple and add some salt,pepper and a little bit of dried herbs if you prefer), add 1tbsp of extravirgin olive oil and add to the tray. Bake at 180C for about 30 min.
That was the hard part, now you just put all the ingredients together and sprinkle with pumpkin seeds!
Buon Appetito.xxx

Banana-Almond Butter Ice Cream with Crushed Walnuts

This ice cream always takes me back to my childhood. Grandma used to buy these banana ice cream sticks the looked the actual fruit. I had one every time we visited her for dinner. Yes, fine,maybe I had two..So since moving away, if I was missing my grandma, I would sometimes get myself an ice cream cone and one of the flavours would be banana. It was never the same though, too sweet, not sweet enough, didn't quite taste right.. And then I discovered this recipe! It's incredibly quick and easy. I added some homemade almond butter for an extra layer of flavour and a protein kick, and topped it with crushed walnuts to add crunch and healthy fats.

All you need is a food processor and in no time you'll have a bowl of delicious ice-cream. xxx

INGREDIENTS ( makes 1 bowl) 

2 medium bananas ( sliced and frozen for a few hours or overnight) 

3 tbsp brown rice milk 

1 tbsp almond butter 

1 handful walnuts crushed into pieces

METHOD

Just pop the frozen banana slices and milk in the food processor and let it go for about 5 minutes. Every now and then you might have to use a spatula to add the mix detach from the sides of the food processor ( I only had to do it once). When it starts to become smooth just add your almond butter, and once you get that creamy consistency transfer it to your favourite bowl, top with walnuts or any other other topping you might prefer and enjoy.

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

The Best Green Smoothie

This past week it's been really hot and I had a lot of long shifts at work so I had to make sure I had lots of energy to start the day with every single morning.
As soon as I wake up, before I do anything else, I always have a cup of hot water and lemon to help cleanse my body and boost my immune system.
And because on my birthday I got myself a super sexy new blender, I now use it every single morning to make some gorgeous green smoothies with all the organic vegetables I get from the Farmers Market on Sundays ( I'm lucky enough to have Brixton's Farmers Market near my house).
As it's super quick to make, I usually prepare it before I get out, pour it into my Thermos and take it to work to drink throughout the morning.
So here's the recipe for this greenelicious breakfast that has filled my belly with happiness for this whole past week!

THE BEST GREEN SMOOTHIE RECIPE
1 Apple, peeled and cut in quarters
1 Kiwi, peeled
1/4 of a Large cucumber, peeled
1 large handful of kale or spinach
a small handful of mint
the juice of 1 lemon
1 tbsp of Ground Flaxseed (for some omega3 and fiber goodness)
1/2 cup of water

Just put all ingredients in your blender, whizz it up and drink!

Quickly Baked Kale Crisps

I have a new addiction. Kale.Well, Kale Crisps to be specific.
No, they do not come in a packet and no they are not fried. They are baked, crispy little mouthfuls of deliciousness and it's a great way, should you have children, to get the kids to eat this gorgeous dark leafy vegetable that is oh so good for all of us!
They are incredibly quick and easy to prepare and what I normally do is prepare a big bowl and just munch on them while watching Grey's Anatomy (well, at least now that I'm taking a break from studying since I've just done my exams and waiting for the results so am distracting myself by doing marathons of my favourite tv show).
This can also be a great choice for your next party, instead of filling lots of bowls with fried crisps covered in weird colours and fake flavours, you can make this amazing snack in just 10 min and offer your guests something crunchy, tasty and nutritious at the same time!

INGREDIENTS
1 big bunch of Kale, preferably organic (washed, dried and roughly torn in pieces. Stems discarded.)
1tbsp Extravirgin Olive Oil
1tsp Hymalaian Salt (or sea salt)

Preheat the oven at 200C-400F-Gas Mark 6.
Put the Kale pieces into a bowl, add the rest of the ingredients and mix it up.
Pop onto a baking tray and in the oven for about 10 min until the kale starts to brown a tiny bit on top.
Take it out of the oven and transfer the crisps into a bowl of your choice.
As simple as that.
Enjoy!x

Quick Superfoods Healing Soup

Yesterday I had my final exam at uni after a month of constant hardcore revising every single day and working in between. Needless to say, as soon as the exam was over and the adrenaline was gone, all the stress, worrying and crazy energy that had being pumping in my whole body for 30 days hit me pretty hard and I suddenly started feeling really run down. That didn't stop me from heading to the farmers Market to buy some gorgeous organic kale and strawberries obviously, but even after a power nap in the afternoon I still felt pretty awful. We went to meet some friends I hadn't seen in way too long which made me feel better as laughing always helps when I'm ill, but when I finally got back home I knew I needed to eat something nutritious and soothing but didn't have the strength to cook at 10.30pm..
And then it hit me.
I had Kale! I had my stash of quinoa in the pantry and and my always faithful vegetable stock.

INGREDIENTS
2 Large Kale Leaves chopped really small
1/3 cup of rinsed quinoa
1tbsp Vegetable stock
Hot water (about 2 1/2 cups depending on how much broth you want)
2 small pinches of Hymalaian or sea salt (optional)
1tsp Extravirgin Olive oil to drizzle on top (optional)

Still with my coat on I put the kettle on and a small pan with some stock in it. Rinsed 1/3 of a cup of quinoa and added it to the pan then covered it with hot water and 2 small pinches of Hymalaian salt (you can also use regular sea salt).Then quickly rinsed my two big leaves of Kale and chopped it teeny tiny and added that too.I know if you over boil vegetables you lose those nutrients in the water but i was going to drink up all of that broth so no problem!
15 min, my hot, delicious, light dinner was ready and I was already in my PJs.
I poured it into a big bowl and drizzled some extravirgin olive oil on it(my mom taught me to do this every time before i have a soup and it just makes it so much tastier) and off I went under the covers all snuggled up in bed.
Feeling much better today.

PS: Just to let you know Kale is incredibly good for you, it's an Anti-inflammatory food, it's high in Fiber, Iron, Antioxidants and Vitamins K, A and C.
Oh, should that not be enough for you it has also got Calcium.
And quinoa (which I've become addicted to), is not only a Gluten Free seed (even though it looks like a grain), but it's a great source of Protein!

So there you go. 3 Ingredients of which 2 are Superfoods. 15 Minutes and your health in a bowl is served.x

The "Everything's gonna be alright" Risotto with Butternut Squash

 It's on days like today that I wish I had a dog to welcome me home with his cute funny face, ready to go for a walk in the park helping me to forget all the bad things that happened during the day..
But alas, I have no dog (sad music in the background).. So I'm turning to comforting yet nutritious food instead.
Enter the Butternut Squash Risotto.
This creamy, soul healing comforting bowl of goodness takes only 20 minutes to prepare and it's bound to bring a smile of happiness and joy on the first bite.
It's inspired by the awesome pumpkin risotto my mom makes but here it's easier to find butternut squash so I used that. And I'll tell you more, I used to have mixed butternut squash and sweet potato together but now I just use the first one and the result is a lighter, creamier risotto that I could eat over and over again.
And I love its happy bright orange colour of course!

INGREDIENTS
2 cups of chopped butternut squash
( I buy the pre chopped one and chop it even more)
1 cup arborio rice
1tbsp vegetable stock
2 peeled garlic cloves
2 tsp extra virgin olive oil
Salt and pepper to season
2 pinches of nutmeg
Boiling water

 Start with oil and garlic in a pan on medium heat till the garlic is browning a bit.
In the meantime put the kettle on and chop your butternut squash.
Get your rice and rinse it.
Once the garlic is ready, pop the butternut squash and rice in and mix so they are covered in garlicky oil.
Add salt and pepper and the vegetable stock and mix again.
Then add the water till it covers everything and bring to the boil before lowering the heat to a simmer.
From now on, what you want to do is check and stir every now and then, adding water if you notice that the mixture is becoming too dry.
After 15 minutes (my rice takes about 20 min. to cook but check the instructions on your package), I start squashing the pieces of softened squash against the sides of the pan with a wooden spoon and then stir, by the end of this process everything has become creamy and orange!
That's when I add my nutmeg, stir again, taste to check if I need more salt and pepper and if the rice is cooked of course.
When you stir the rice and see a creamy consistency, not watery (in Italy we call the right consistency ALL'ONDA, onda means wave in italian because when you stir the risotto it should look like a velvety wave), then it's done!
You can add parmesan if you want but as you know I haven't been a fan of dairy lately so I take mine without and it tastes so incredible anyway..

So nothing left to do but cuddle up on the sofa with your bowl of risotto and relax.
Everything's gonna be allright.x