Tag: The Mediterranean Diet

Summer Greek salad

Summer Greek salad

The Healthy Gourmet take on the traditional Greek salad. I made this dish the other day and frankly with what I had left in my fridge, but it is delicious and a very much needed variation to the traditional Greek salad recipe, which I am […]

Summer mackerel salad

Summer mackerel salad

This beautiful rainbow salad is ready in 5 min, and brings you proteins, healthy fats, lots of vegetables rich in vitamins, minerals, phytonutrients and anti-oxidants. Each color bring different nutrients/healing compounds, so when you can, it is really important to add as many differently colored […]

Peppers, tomatoes and olives pasta

Peppers, tomatoes and olives pasta

I made this pasta from some leftover roasted peppers that I had made the previous day, and some leftovers salad tomatoes.  it was delicious, full of fibers and satisfying. It is perfect for a family meal or a dinner for two, when you want something […]

Sundried tomatoes, celery and white beans salad

Sundried tomatoes, celery and white beans salad

Fresh but full of taste this sundried tomatoes, celery and cannellini beans salad recipe,  is perfect for a light summer lunch or dinner. Suitable for vegans, this recipe is also gluten-free, dairy-free and nuts-free. Celery is low in calories but rich in fibers and has […]

Easy Mediterranean Shakshuka eggs

Easy Mediterranean Shakshuka eggs

An easy version of the classical Mediterranean shakshuka recipe, served with some garlic and chili spinach on a side. My mum used to love eggs and tomatoes sauce, and for me as well it has been an easy and yummy quick recipe, for when I […]

Sumac Greek salad

Sumac Greek salad

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

Egg pasta (pappardelle) with lemony walnuts & spinach pesto

Egg pasta (pappardelle) with lemony walnuts & spinach pesto

Protein pasta like this gorgeous egg “pappardelle” is the perfect type of pasta to have with pesto, as it  provides a more balanced carbs/proteins ratio, leaving you full and satisfied for a real healthy gourmet recipe. As you may have read in my previous post […]

3 courgettes recipes for the Spring

3 courgettes recipes for the Spring

I love courgettes. They are delicate, versatile & low in calories. They are easy to find and inexpensive. They are rich in water, and contains vitamins B group, like folates, vitamin B6 and riboflavin, and they are also rich in minerals like potassium and manganese. […]

Lemony spinach, Greek basil & walnuts pesto

Lemony spinach, Greek basil & walnuts pesto

The best of my pesto recipes so far, this lemony, Greek basil, spinach & walnuts pesto, is utterly delicious and absolutely easy to do. The Greek basil, brings a distinctive aroma, while the spinach, walnuts, lemon & extra-virgin olive oil, have great health benefits. Pesto’s […]

3 healthy sweet treats from a health coach

3 healthy sweet treats from a health coach

One of the most difficult things when you are on a diet, or simply paying attention to what you eat, is dealing with those sudden and strong sweet or chocolate cravings. The trick is to have in mind some healthy treats, that are easy to […]

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 […]

Roasted tomatoes, peppers, thyme & feta gnocchi

Roasted tomatoes, peppers, thyme & feta gnocchi

A delicious, comforting and decadent gluten-free gnocchi recipe. Thyme infused, roasted Romano peppers, tomatoes, olive oil and feta cheese for this rich Mediterranean flavors dish, that will satisfy your palate.   Nutritional lowdown. Potatoes gnocchi have a slightly higher GI than pasta, so they need […]

Sumac lentils & carrots stew

Sumac lentils & carrots stew

A delicious and comforting vegan recipe, perfect for a cosy night in. Gluten-free, dairy-free, nut-free, this yummy stew is full of fibers and vegetable proteins. Perfect with a slice of crusty wholemeal bread or some quinoa for a gluten-free option.  

Pumpkin & sage risotto

Pumpkin & sage risotto

A delicate yet, delicious pumpkins and sage risotto, perfect for Halloween and the Christmas season. Made with olive oil instead of butter, it is light yet full of flavor. Gluten-free.  A real, authentic Italian recipe that will impress your guests at a dinner party. More […]

Garlic & chili, broccoli, chickpeas & rice bowl

Garlic & chili, broccoli, chickpeas & rice bowl

A nice and easy meal to keep you light and healthy before the festive season.  Broccoli are rich in sulfur which helps the liver detoxification, while chickpeas are rich in vegetable proteins to keep you full and energetic for longer. The rice I used is […]

Walnuts, Pecorino & caulifower mash

Walnuts, Pecorino & caulifower mash

Delicious & low carbs, this walnuts, Pecorino and cauliflower mash is a perfect alternative for this Christmas to counteract all those heavy carbs and sugary foods. It is quick to make, budget friendly and tasty, a perfect accompaniment for all those Sunday and mid-week roasts. […]

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 […]

Feta, tomatoes & olives spaghetti

Feta, tomatoes & olives spaghetti

Some days you need pasta! if you are going for wheat, I would advice you to choose an organic brand, to minimize the exposure to pesticides and GMO. If you are gluten or wheat intolerant, you can choose a gluten-free one and the recipe will […]

Fennel, rocket & grapefruit salad

Fennel, rocket & grapefruit salad

Perfect for the summer this fresh salad adds variety and nutrients to our diet. Perfect with fish like a simple pan fried sea bass fillet or as a starter. A good option as a summer garden party salad. Ready in 5 min Ingredients (serves 1) […]

How to make Italian tomatoes sauce

How to make Italian tomatoes sauce

Tomatoes sauce can be used on pasta or to give instant flavor to a host of dishes that might otherwise be bland. It can be added to with beans or chickpeas for an instant “baked beans” feeling, or eggs, meats and vegetables for an instant […]

Potatoes and herbs frittata

Potatoes and herbs frittata

A very tasty and speedy frittata recipe, filling and great to use up vegetables leftovers. For this recipe, I used some “rocket, watercress and spinach” leftover salad leaves and some steamed potatoes that I had left from the day before. This frittata is filling, and […]

Asparagus, broad beans & feta frittata

Asparagus, broad beans & feta frittata

A delicious frittata recipe, perfect for a light dinner or brunch, cold buffet or a tasty proteins rich snack before of after the gym. Versatile and delicious, this frittata is easy to make and great to use up some asparagus or feta cheese leftovers. Filling […]

Asparagus & leeks tagliatelle

Asparagus & leeks tagliatelle

This easy to make and light pasta recipe is full of spring vegetables just straight from the British garden. With its content of vegetables and only 65 g of egg pasta ( which is high in proteins), this dish is delicious, filling and satisfying, great […]

Serrano ham and spinach breakfast eggs

Serrano ham and spinach breakfast eggs

A healthier take on the typical English breakfast, great for a weekend brunch. The bacon has been substituted with the yummy Serrano ham, and the eggs are accompanied by some deliciously green garlic and chili spinach. The idea is also not to fry, but gently […]

The power of the Mediterranean Diet

The power of the Mediterranean Diet

A recent exchange on the social media with a few nutrition experts has prompted this post, as I realized that the Mediterranean Diet it is still misunderstood in its principles, also due to recent diets that claim to be inspired by it. First of all, […]

Courgettes & pepper summer salad

Courgettes & pepper summer salad

A lovely and extremely versatile recipe, that can be used in a number of different ways. It can be made in advance and frozen, making it even more convenient and a time saver. Delicious, rich in fibers and a nice variation from the usual side […]