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.

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.

Pin it

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

Servings: 2

Difficulty: Easy

Print This

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

By: The Healthy Gourmet

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.

Pin it

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

Servings: 2-3

Difficulty: Easy

Print This

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

By: The Healthy Gourmet

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

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.

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.

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.