Tag: Healthy recipes

The healthy gourmet Greek salad

The healthy gourmet Greek salad

A nice and fresh tomatoes salad for the summer with the taste of sumac, olives, cucumber and shallots. A tasty variation to the classic Greek salad, that is great as side dish or even on its own for a light lunch. Sumac is a Middle […]

How to make overnight oats

How to make overnight oats

Overnight oats are a great healthy and quick breakfast recipe. They are gluten-free,  and have a balanced composition of vegetable proteins and complex carbs, to keep you full and nourished until lunchtime. As the name suggests, overnight oats are quickly prepared in the evening, and […]

Mackerel, celery, borlotti beans & spelt (farro) salad

Mackerel, celery, borlotti beans & spelt (farro) salad

Ready in less than 15min and delicious, this mackerel, borlotti beans & spelt salad recipe, is super filling and loaded with proteins and vegetables.

This recipe is really balanced in its proteins, complex carbs and vegetables ingredients, to keep you fuller for longer and keep those sugar craving at bay.

Spelt contains gluten, but it can sometimes be more tolerated that wheat, and can be  a good addition to your diet to create variety and lower your wheat intake. Spelt can be made in advance and can keep in the fridge for a day or two, making this recipe also for lunch boxes.

The celery and tomatoes bring more nutrients and lightness to the dish. You can use some of the celery leaves to garnish.

Mackerel, borlotti beans & spelt salad

March 10, 2019
: 2
: Easy

A tasty, proteins and vegetables loaded spelt, mackerel & borlotti salad.

By:

Ingredients
  • 3 ready to eat smocked mackerel fillets
  • 1 borlotti beans can (drained)
  • 60 grams of spelt
  • 2 celery stalks
  • 8-10 cherry tomatoes
  • 1 small red onion
  • a pinch of oregano
  • a sprinkle of extra-virgin olive oil
  • a dash of balsamic glaze
  • a dash of black pepper
  • sea salt to taste
Directions
  • Step 1 Place the spelt in a pot with boiling water and cook for 10 minutes.
  • Step 2 In the meantime, drains the borlotti beans,place them in a serving salad bowl, with mackerel fillets, cut in big chunks, the cherry tomatoes cut in half, the celery and onion finely sliced, the oregano. Season with salt, pepper, olive oil and balsamic glaze.
  • Step 3 When the spelt is ready, drained it, and place it under running cold water for a minute to cool it down. Add to the salad, stir & serve!

Most of my recipes are created to minimize waste & save time in the kitchen, making it easy to plan our weekly meals. This recipe can be easily done using leftovers from my asparagus, courgettes & celery soup, a light and refreshing soup that you can eat during the week or freeze for convenience.

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Mackerel borlotti beans farro salad

 

 

 

 

Roasted peppers and tomatoes soup

Roasted peppers and tomatoes soup

This gorgeous soup, will warm up your winter evenings and bring you a host of Mediterranean flavors. Eating a varied and colorful diet is a great way to make sure that your body receives the cocktail of nutrients to support optimum nutrition, so my tip […]

The ultimate Christmas salad: kale, beetroots, Stilton & walnuts with a clementine vinagrette.

The ultimate Christmas salad: kale, beetroots, Stilton & walnuts with a clementine vinagrette.

This baby kale, beetroots, Stilton & walnuts salad represents the perfect Christmas salad. Enriched with a clementine and balsamic vinaigrette, it is the perfect complement to your Christmas menu. More Christmas inspiration….

Easy salmon, broad beans, peas and tamari rice salad

Easy salmon, broad beans, peas and tamari rice salad

Perfect for an office lunch or light dinner, this easy but tasty gluten-free recipe creates a well balanced meal with plenty of proteins, fibers and a modest amount of carbs.

The Tamari sauce, (a mild healthier type of soy sauce) and the spring onions add a touch of zestiness and umami flavor.

Easy salmon, broad beans & tamari rice salad

November 14, 2018
: 1
: Easy

A delicious and light salmon salad perfect as a packet lunch for the office or a light but filling dinner or lunch at home.

By:

Ingredients
  • 1 salmon fillet
  • 50g of basmati rice
  • 1 handful of broad beans( frozen)
  • 1 handful of frozen peas
  • 3 spring onions
  • 1 garlic clove
  • 1 slice of lemon
  • 1 sprinkle of olive oil
  • 1 sprinkle of Tamari sauce
  • 1 dash of lemon juice
Directions
  • Step 1 Cook the salmon in a non-stick pan with garlic and the slice of lemon.
  • Step 2 In the meantime place cook the rice in a saucepan with the peas. On top of the saucepan place a steamer and steam the broad beans.
  • Step 3 When the rice is cooked ( drain it if needed) place the rice with peas, broad beans,the cut spring onions in a serving plate.
  • Step 4 Season with a vinagrette made with the olive oil, Tamari and lemon juice.

 

 

 

Rocket, walnuts & grana padano cheese salad

Rocket, walnuts & grana padano cheese salad

A tasty and nutrients rich salad made with seasonal ingredients. Rocket is a packed with nutrients, that supports healthy detoxification pathways. Keep it in mind for this winter, it is the perfect accompaniment for those cheese boards and Christmas meals. Walnuts add some crunchiness and healthy […]

Greek yogurt and blackberries coulis

Greek yogurt and blackberries coulis

I am a fan of Greek yogurt, the creamy, full fat version of it. I know that we are trained to think that full fat is bad for you, but even the full fat version of it will only contain 6% of fat, which is […]

What to eat in November

What to eat in November

November is a month surprisingly rich in anti-oxidants and anti-inflammatory foods. There is a huge variety of vegetables and fruits to choose from to pleasure our taste buds and support our health.

Pears. Surprisingly rich in anti-oxidants and phyto-nutrients, pears are low GI, rich in fibers and hypoallergenic, making them perfect for kids and elimination diets. They are great as a snack, kids lunchboxes, salads and baked with a bit of cinnamon.

Rocket. One of the most nutritious greens in the world, rocket is packed with nutrients and help support liver detoxification pathways. (see all the recipes with rocket)

Swiss chard. Another green leaf vegetable, great alternative  to kale and spinach. It is a part of the beetroots family and it is rich in anti-inflammatory properties. Try with fish, meats and together with beetroots for a anti-inflammatory kick.

Pumpkin. This vegetable does not need introduction, and it is a the perfect complement to green vegetables. It is rich in anti-oxidants and vitamin A ad its sweet taste make it perfect for kids. You can use it in almost anything: stews, salads, soups, risottos and even cakes. ( see all the recipes with pumpkin)

Sardines. This cheap, easily available small fish is ideal for convenience and nutrients. it is rich in good fats, vitamin D and calcium which make it good for those on a dairy free diet, as a support for your immune system due to anti-inflammatory good fats and vitamin D, and good source of high quality proteins.

Oats. They are anti-inflammatory, gluten-free ( but check on the package that they are not made in a place that handle gluten as well as there could be contamination) and usually well tolerated. With their balanced proteins and slow released carbs they are perfect for those winter breakfasts. They can also be grinder in a blender and used for gluten-free baking.

Beetroots+ beets greens. A nutrition dense food, that together with its greens is rich in folate, potassium manganese, iron among others. A very good source of betaine which has great anti-inflammatory properties, beetroots are very convenient and can be used in salads, lunchboxes, dips and juices. ( see all the beetroots recipes)

Walnuts. Rich in ALA, alfa-linoleic-acids they support brain functions and mitochondria. Great as snacks, and on salads. (see all the recipes with walnuts)

Blackberries. Rich in Vitamin C, K,  anthocynine, and manganese, they help support immune system, collagen production, are anti-inflammatory and protect the cardio-vascular system. Great substitute to blueberries, they are great in porridge, yogurts, salads and as a snack.

Radicchio. Another red/purple vegetable, that with its bitter taste helps secretion of the digestive system in particular the bile. Great added in salads, and combined with rocket. Perfect to help digest all those typically fatty winter and Christmassy foods. ( see all the recipes with radicchio)

Red cabbage. This cheap and easily available vegetable is great to be eaten raw in salads and coleslaw. Rich in vitamin C, and with a crunchy taste,  it is an easy and cheap way to add more Vitamin C during the winter times. Try it in a coleslaw with a cumin, tahini and yogurt dip.

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Chickpeas & kale turmeric stew

Chickpeas & kale turmeric stew

When we reach the colder season it is natural to start craving warmer and more cooked meals. This turmeric chickpeas & kale stew is comforting enough but extremely easy and quick to make. Rich in soothing spices, this stew is a perfect vegan meal choice […]

Asparagus and  courgettes soup with fennel seeds

Asparagus and courgettes soup with fennel seeds

Soups are the best way to add fibers to your diet, manage and lose weight. Comforting and filling they can be prepared in advance and frozen for the your convenience. Delicate and delicious this light soup is perfect this late summer and early autumn time. […]

Italian chicken & peppers (peperonata)

Italian chicken & peppers (peperonata)

An easier version of the classic “peperonata”, and Italian dish very popular during the summer. very rich in fibers and proteins, this version is slightly easier that the traditional one as the peppers are partly roasted in the oven rather than stewed.  In this way the cooking will require less care, freeing time for other activities. Part of the roasted peppers can be put on a side, and conveniently frozen and  used later in the week for other meals.

Serves 2

Ingredients

For the “peperonata”

  • 4 mixed peppers
  • a tablespoon of capers
  • 4 garlic cloves
  • a generous pinch of oregano
  • a dash of marjoram (optional)
  • Extra-virgin olive oil
  • black pepper
  • sea salt

For the chicken

  • 1 packet of chicken fillets 300gr
  • 2 garlic cloves
  • a sprig of thyme
  • black pepper
  • Extra-virgin olive oil
  • Sea salt
  • 1/2 lemon

To serve with (optional)

  • a small quantity of red rice
  • or a small slice of sourdough bread

Method

  • Prepare the peppers: wash them and cut them in pieces. Place them in a roasting tin, with a sprinkle of  olive oil, 2 garlic cloves, a sprinkle of oregano, black pepper and sea salt. Let them roast 20 min in a medium hot oven.
  • In the meantime prepare the chicken:place the fillets in small bowl with a sprinkle of olive oil, salt, pepper, garlic, thyme ad dash of lemon juice and let them marinade for 10 min. Then cook them in a non stick pan for ten min.
  • Take the pepper out of the oven, and transfer them in a large non stick pan (a wok is fine too) together with the chicken, add a sprinkle of olive oil, the remaining garlic, another dash of oregano and marjoram and the capers. Let the flavors blend, and cook at low heat for another 10 min. Enjoy!

 

 

 

Chickpeas & feta salad + mint & zataar

Chickpeas & feta salad + mint & zataar

A truly Mediterranean salad ready in only 10 min, perfect for this warm British Summer. Ready in 10 min Ingredients  (serves 2 people) 1/2 chickpeas can ( drained) 1/2 cucumber 3 jewel tomatoes 70 gr feta cheese a pinch of Zataar a pinch of fresh mint […]

Tamari chicken quinoa salad with Greek basil and cherry tomatoes

Tamari chicken quinoa salad with Greek basil and cherry tomatoes

A fresh and light gluten-free quinoa salad, with the aroma of Greek basil, Tamari chicken and cherry tomatoes. A great and tasty recipe for the warmer weather.

Asparagus, broad beans & feta frittata

Asparagus, broad beans & feta frittata

A delicious frittata recipe, this asparagus, broad beans and feta frittata is perfect for a light dinner or brunch, cold buffet or a tasty proteins-rich snack before of after hitting the gym. Versatile and delicious, this frittata is easy to make and great to use up some asparagus or feta cheese leftovers. Filling and rich in fibers and proteins, it is ideal to keep those hunger pangs at bay.

Asparagus, broad beans & feta frittata

April 7, 2018
: 2
: Easy

A delicious frittata, full of proteins and vegetables. Ideal dor a light lunch of dinner accompanied by a salad, or cold for a buffet.

By:

Ingredients
  • 6-7 aparagus
  • a handful of broad beans
  • a little of feta cheese
  • 3 medium eggs
  • 1 garlic clove
  • a little of extra virgin olive oil
Directions
  • Step 1 Steam the asparagus and the broad beans for a few minutes.
  • Step 2 Beat the eggs adding a bit of crumbled feta. Put the garlic cloves in a non stick pan with a little of olive oil, then when the vegetable are ready, ( steamed, but still a bit crunchy) chop them up and add them to the pan.
  • Step 3 Let the vegetables sweat for a couple of minutes to release the flavours, but be careful not to burn the oil. Add the eggs and let the frittata cook through. The “frittata” is ready.

This recipe can be easily be made with leftovers from other recipes like mine asparagus & leeks tagliatelle and my asparagus, courgettes & celery soup, to help you save you time in the kitchen and minimize food waste.

Raw chocolate & goji berries hearts

Raw chocolate & goji berries hearts

There is nothing more sexy than chocolate, and when Valentine comes I love the idea of making some chocolates myself. These raw chocolate & goji berries heart are brimming with health benefits and perfect for sweet Valentine surprise. Both raw chocolate and goji berries are […]

Potatoes gnocchi sundried tomatoes, olives & rocket pesto

Potatoes gnocchi sundried tomatoes, olives & rocket pesto

A  super quick but comforting recipe ready in less than 10 min, these potatoes gnocchi with sundried tomatoes, olives and rocket pesto are vegan and gluten, ideal for when you need to indulge a bit but have only little time! Pestos are are really easy […]

Chickpeas, avocado & spinach turmeric cous-cous

Chickpeas, avocado & spinach turmeric cous-cous

A gorgeous and nutrients rich vegan cous-cous recipe, ready in only 10 min. Great for lunch, dinner or lunch box.

Ingredients

  • 1 avocado
  • a handful of spinach leaves
  • 1/2 Romano pepper
  • 1/2 chickpeas can (drained)
  • a pinch of dried oregano
  • 2-3 spring onions
  • a dash of lemon juice
  • a sprinkle of extra-virgin olive oil
  • sea salt to taste

For the cous-cous

  • a cup of wholemeal cous-cous
  • a dash of zaatar
  • a dash of turmeric
  • a dash of sumac

Gluten-free option ( 20 min cooking time)

  • a cup of millet cous-cous
  • a dash of zaatar
  • a dash of turmeric
  • a dash of sumac

Method

  • Place the spices in a cup, add some boiling water from the kettle, and use this water to prepare the cous-cous according to the packet instructions.
  • While you waiting for the cous-cous to be ready, wash and chopped all the vegetables, place then in a bowl and add the drained chickpeas.
  • Season with the olive oil and lemon juice, stir well and add a 2-3 tablespoon of the cous-cous, mix and serve!

 

 

Salmon, chard, beetroot & heirloom tomatoes salad.

Salmon, chard, beetroot & heirloom tomatoes salad.

Just in time for your New Year detox, here is a NO cook this salmon, chard, beetroot & heirloom tomatoes salad is healthy, delicious and super-quick to make. Rich in healthy fats, proteins and anti-inflammatory properties this rainbow salad ready for those days when you […]

Celeriac & thyme mash

Celeriac & thyme mash

It’s getting colder out there, and when the winter comes, so it is the need for stodgy and warming food. Just be smart about, keep those sugars levels in check, add vegetables, and respect the proportions of a good balanced meal. So if you are […]

Healthier ragu “Bolognese” pasta with mushrooms

Healthier ragu “Bolognese” pasta with mushrooms

A healthier version of the classic “Bolognese” sauce, aka Italian ragu. Made with semi-wholewheat rigatoni pasta, and super charged by lots of mushrooms and less mince meat, this pasta is quite balanced in its carbs, proteins and fibers for a longer filling sensation and a smaller carbohydrates and meat consumption.

I would strongly recommend to use “Seeds of Change”  semi-whole wheat rigatoni, that are excellent for their cooking tenure and filling power, meaning that you can just have a smaller portion.

Serves 3-4 people

Ingredients

  • 1 brown mushrooms punnet
  • 150-200 gr of organic mince beef
  • 190-250 gr of semi-whole wheat rigatoni
  • 3 shallots or a small brown onion
  • 1 carrot
  • 1 celery stalk (optional)
  • 4 tinned plum tomatoes (without the juice)
  • organic tomatoes paste
  • extra-virgin olive oil
  • a dash of Kalo organic stock
  • a dash of nutmeg
  • a dash of black pepper
  • sea salt to taste

Method

  • Clean and cut the shallots, carrots and celery very finely, add the sliced mushrooms and put then in non-stick pan with some olive oil, and let them sweat at low heat for 5-7 min.
  • At this point at the meat and let it brown for 7-10. Add the plum tomatoes cut in pieces a dash of tomatoes paste and the spices. Let it cook at low heat for another 15 min until the meat is cook through.
  • In the meantime cook the pasta according to the packet instruction, and when ready, drain it and add it to the pan with the sauce. Stir it through and cook it in the pan for 1 minute. serve and enjoy!

MORE RECIPES FOR THE AUTUMN

Roasted chicken with thyme and shallots with celeriac chips
Rocket walnuts and Grana Padano cheese salad
Rocket, walnuts and Grana Padano cheese
pumpkin sage and Serrano ham soup
Pumpkin, sage and Serrano ham soup
Courgettes, watercress & rocket soup

Courgettes, watercress & rocket soup

I love soups. They can be made in advance, frozen and they are a great and delicious way to keep weight under control and to cleanse our systems in a natural way. Luscious and green, this creamy soup is great for the summer too, helping […]

Cauliflower & sage mash

Cauliflower & sage mash

This recipe is the perfect complement to my “Turkey, sage ad Parma Ham rolls” for a dinner that is a perfect for those chilly night in that are coming soon. It is very easy and quick to make, and it perfect for kids and grown […]

Salmon with lime and chili “salsa”

Salmon with lime and chili “salsa”

I made this recipe for lunch, with the little leftover vegetables that I had in the fridge. I was craving something zesty and fresh and this chili and lime “salsa” was absolutely perfect. The celery, cucumber, lime and chili are a perfect combination for a little side salad, aiding the natural detox process.

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Salmon with lime & chili salsa

August 21, 2017
: 1
: easy

A zesty and fresh recipe for the Summer, great to aid our body natural detoxification process.

By:

Ingredients
  • 1 salon fillet
  • 2 celery stalks
  • 1/3 cucumber
  • 5-6 cherry tomatoes
  • a bit of mild green chili
  • a sprinkle of fresh lime
  • a sprinkle of olive oil
  • 2 lemons slices
Directions
  • Step 1 Cooke the salmon fillet in a non-stick pan with a sprinkle of olive oil and the two slices of lemon.
  • Step 2 In the meantime wash the vegetables, slice them finely and put them in bowl.
  • Step 3 Season with a sprinkle of olive oil and lime juice.Serve and enjoy!

Are you looking for more salmon recipes? Why not having a look at my delicious gluten-free “Salmon, spinach & strawberries quinoa salad”

 

 

Welcome to The Healthy Gourmet

Welcome to The Healthy Gourmet

Hi, I am Claudia, and I am on a mission to demonstrate that healthy food can be fun, enjoyable and pleasurable. No need for long shopping lists full of ingredients with exotic names, or long Sunday afternoon spent prepping your weekly meals plans, but simple recipes […]

Lemon & mint smoked haddock with black olives

Lemon & mint smoked haddock with black olives

I love smoked haddock, for its great taste and versatility. This  tasty recipe for the summer brings a hint of Mediterranean flavor to it with mint and lemon. The millet flour is gluten-free and delicate perfect for not overpowering the haddock taste. I din’t manage […]

Peas, courgette, rocket & mint soup

Peas, courgette, rocket & mint soup

An homage to the English garden and weather, with this summer soup. It is super easy to do, perfect for the whole family. You can make it advance and freeze it and use it as a starter or main meal. It is packed with gut friendly fibers, and contains good quality vegetable proteins from the peas, folates, vitamins B,  a bit of magnesium and several traces of other important minerals. A perfect soup for the summer.

Prep time 25 min

Ingredients (serve 1)

  • a cup of frozen peas
  • 1 medium courgette
  • a handful of rocket leaves
  • a small baby potatoes
  • a dash of organic stock (Kalo)
  • few fresh mint leaves

Simply place the vegetables in a small pot with some water and stock. Bring it to boil, then lower the heat, and carry on simmering for around 25 min. Blend it and serve!

Looking for more healthy soups recipes? Our “Celery, Carrots & fennel Seeds” is perfect for a gentle cleanse and to reduce abdominal bloating.

Summer rocket, chickpeas and tomatoes salad

Summer rocket, chickpeas and tomatoes salad

A delicious and filling side salad, perfect with fish, or even on its own, for a light dinner or lunch if you have over indulged. Rocket (arugula), is one of the most nutritious green vegetables around, rich in folates, vitamin K, magnesium and iron and […]

Celery, carrots and fennel seeds soup

Celery, carrots and fennel seeds soup

A very delicate, cleansing soup, great even for the summer months. The fennel seeds help to get rid of bloating, so this soup is great if you need to show off a flat tummy in summery clothes! If you have overindulged, maybe eaten too many […]

Turmeric cous-cous salad

Turmeric cous-cous salad

Perfect for a meat-free lunchbox, ready in minutes and packed with vegetable proteins and nutrients. Don’t be put off by the long list of ingredients. Most of them are only spices that you can keep in your cupboard and use again to give flavor to your dishes. The use of spices and herbs is a great tool for a healthy diet, as they allow you to add flavor, without piling on the calories.

Ingredients

For the cous-cous

  • 1 bowl of cous-cous
  • a dash of turmeric
  • a dash of Zataar
  • a dash of cumin
  • a dash of sumac
  • Sea salt to taste

For the salad

  • 1/2 bag of spinach
  • 1/2 can of chickpeas
  • 1/2 red romano pepper
  • 3-4 spring onions
  • Extra virgin olive oil
  • a dash of lemon juice
  • a dash of sumac
  • chili ( optional)

Sea salt ( optional)Place the spices in a cup, add some boiling water from the kettle, and use this water to prepare the cous-cous according to the packet instructions. While you waiting for the cous-cous to be ready, wash and chopped all the vegetables, place then in a bowl and add the drained chickpeas. Add the olive oil and lemon juice, stir well and add a 2-3 tablespoon of the cous-cous, mix and serve!

 

Salmon, spinach & strawberries quinoa salad

Salmon, spinach & strawberries quinoa salad

A seasonal, gluten-free, super delicious salad this salmon, spinach and strawberries quinoa salad is really rich in nutrients and great to use up all those quinoa leftovers!  All in under 15 min…. Preparation time 12/15 min Ingredients  30/40 grams of quinoa ( uncooked) 1 salmon […]