Tag: The Rainbow Diet

Mediterranean pasta with peppers, tomatoes and olives

Mediterranean pasta with peppers, tomatoes and olives

I made this Mediterranean fusilli pasta with tomatoes peppers and olives, from some leftover roasted peppers that I had made for the  previous day, and some leftovers salad tomatoes.  This pasta was delicious, full of fibers and satisfying. It is perfect for a family meal […]

Cannellini beans, sundried tomatoes and celery salad

Cannellini beans, sundried tomatoes and celery salad

Fresh but full of taste this cannellini, sundried tomatoes and celery sald 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 anti-inflammatory properties. […]

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 then kept overnight in the fridge, to be ready for you for breakfast, to make your start of the day quick and healthy.

For this breakfast recipe, all you need is a bag of porridge oats, possibly organic, milk of any kind ( almond milk, any nuts milk organic dairy milk, oat milk) and then some fresh fruits to add in the morning. That’s it! You can also add some nuts.

Anti-oxidants rich overnight oats

June 16, 2019
: 1
: Easy

An anti-oxidants rich overnight-oats recipe, rich in vitamin C, gluten-free and daity free.

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Ingredients
  • 2 tablespoons of organic porridge oats
  • a small cup of almond milk (enough to cover)
  • 1 kiwi
  • few strawberries
  • few pomegranates
  • a dash of cinnamon
Directions
  • Step 1 Simply put the porridge oats in a container, and cover up with enough almond milk. Add some cinamon, cover and let it rest overnight in the fridge.
  • Step 2 Take the container out of the fridge in the morning, add the fruits and you ready to go. You can add some more milk if you like.

The recipe above is rich in anti-oxidants and vitamins, and perfect for any Anti-inflammatory Diet, Rainbow Diet and Mediterranean diet plan. Pomegranate is rich in ellagic acid which a strong anti-oxidant, strawberries are rich in other anti-oxidants in particular quercetin and vitamin C, while kiwis are rich vitamin C, folates and potassium among others. Vitamin C is a strong anti-oxidant and support collagen formation, iron absorption, liver detoxification pathways and immune system.

 

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how to make healthy overnight oats

 

 

 

 

 

 

 

 

 

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 […]

3 healthy sweet treats ideas from a health coach

3 healthy sweet treats ideas 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 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 tomatoes, peppers, thyme & feta gnocchi

Roasted tomatoes, peppers, thyme & feta gnocchi

A delicious, comforting and decadent gluten-free Italian 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 […]

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 […]

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.

 

Sumac lentils & carrots stew

December 20, 2018
: 2-3
: Easy

A delicious vegan recipe, perfect for a winter evening in. Gluten-free, dairy-free and nuts-free.

By:

Ingredients
  • 1 green lentils can
  • 2-3 carrots
  • 1 pum tomatoes tin
  • 2 small red onion
  • 2 garlic cloves
  • 1 pinch of sumac
  • 1 pinch of majoran
  • a sprinkle of extra-virgin olive oil
Directions
  • Step 1 Finely slice the onion, place the in a non-stick pan, and let them sweat for a few minutes.
  • Step 2 Add the peeled garlic cloves, the carrots roughly sliced, and let them sweat for a few minutes more.
  • Step 3 Add the spices, the chopped plum tomatoes, cover and let it simmer for 8 minutes.
  • Step 4 Add the drained lentils, and finish to cook for another 4-5 minutes. Serve with crusty slice of wholemeal bread, and with a sprinkle of extra-virgin olive oil
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 […]

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 fats, with a taste that goes perfectly with the Grana Padano cheese and balsamic.

It is not easy to find good quality rocket in everyday supermarkets. The best is wild and green. Try farmer’s or local market,where you can find great rocket from Kent.

 

Rocket, walnuts & grana padano cheese salad

November 14, 2018
: 2
: easy

Perfect as a starter or as an accompaniment to some beef or veal, this rocket salad is nutrients rich and low in calories.

By:

Ingredients
  • 1 packet of rocket salad
  • few walnuts
  • some Grana Padano cheese shavings
  • extra-virgin olive oil
  • good quality balsamic vinegar
  • sea salt to taste
Simply put the washed rocked leaves on a serving plate, add some crunbled walnuts, Grana Padano shavings and a sprinkle of very good quality olive oil and balsamic. Enjoy![/lt_recipe

 

 

 

 

FOOD COMBINATIONS

This rocket, walnuts and Grana Padano cheese salad is great on its own as a starter or as side salad.

Try it with some ” veal and sage escalopes” with some crusty bread on a side for a light, nourishing and gourmet meal.

Pumpkin, spinach & Stilton frittata

Pumpkin, spinach & Stilton frittata

This pumpkin, spinach and Stilton frittata, is a recipe that I have created to use up last Christmas leftovers, and that can be great to use all the pumpkins leftovers for this Halloween. The frittata is delicious, and it can be seved as an appetizer, […]

Potatoes and rocket frittata

Potatoes and rocket frittata

A very tasty and speedy potatoes and rocket 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 […]

Courgettes and peppers salad

Courgettes and peppers salad

A lovely and extremely versatile recipe, this courgettes and  yellow peppers salad 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 dishes. Great with fish, as a starter or as an option for cold buffet.

Courgettes & pepper summer salad

August 5, 2017
: 2
: Easy

An easy and convenient summer salad, rich in fibers and great as accompaniment to fish, as a starter or cold buffet.

By:

Ingredients
  • 2-3 courgettes
  • 2 yellow peppers
  • a bunch of fresh parsley
  • 2 garlic cloves
  • Extra-virgin olive oil
  • A dash of balsamic
  • Sea saltt to taste
Directions
  • Step 1 Wash the vegetables. Cut the courgettes and the pepper, put them in a roasting tin with some olive oil, sea salt and 2 garlic cloves. let them roast in the oven for 25 min.
  • Step 2 When they are ready let them cool down and place them in a bowl. Add the chopped parsley, sprinkly with olive oil, a dash of balsamic, a pinch of salt and serve. Yummy!

Courgettes & peppers summer salad
Courgettes & peppers summer salad