Healthy brown Quinoa, grilled Chicken and Walnut Salad

DSC_1250Ladies and gentlemen, it is with great pride and excitement that I present to you a spectacular bowl of HEALTH! The mega properties of quinoa have been unveiled by fervent nutritionists all over the globe, but for those you have missed out on the latest food craze, here is a little insight on why this seed is soon to become you new best friend: quinoa is incredibly high in protein, is rich is dietary fiber and phosphorous, and is an excellent source of iron and magnesium, as well as calcium. Good news is that it is gluten-free and suitable for vegans and those who need to keep away from wheat. But, best of all, it tastes beautiful when paired with a few fresh ingredients and gently coated with luscious extra-virgin olive oil.

INGREDIENTS, serves 4

1 cup of uncooked brown quinoa

4 skinless chicken thighs

1 cup of green beans, topped and tailed

1/2 cup of shelled walnuts

salt and pepper to taste

fresh parsley, chopped

3-4 tablespoons of extra-virgin olive oil

a squeeze of lemon

HOW TO

1. Rinse the quinoa under cold water, place in a pot covered with water by 2 cm (1 1/2 inch). Bring to a simmer, cover with the lid and cook over low heat for 12-14 minutes or according to packet instructions. Turn off the heat and allow to cook a bit more with the residual heat from the pot. I like quinoa to have  a bit of a bite, shall we say and Al Dente personality, but feel free to cook it longer if you favour a softer texture.

2. While the quinoa is cooking, steam or blanch the green beans. I like to cook them for 3-4 minutes and then rinse them under cold water to preserve their vibrant green hue.

3. Grill the chicken thighs on the BBQ or on a griddle pan, over medium high heat, until nicely caramelized and cooked through. Rest on a plate for 5 minutes to allow the flesh to relax. For a meat-free option, you can replace the chicken with poached eggs or grilled tofu.

4. Toast the walnuts in a dry pan until they smell fragrant. Set aside.

5. To serve, mix quinoa, beans, parsley, walnuts in a bowl and season with 3-4 tablespoons of extra-virgin olive oil, a squeeze of lemon, salt and pepper. Arrange on a platter, top with grilled chicken (or eggs, or tofu) and enjoy!

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Pasta with Oven Roasted Vegetables

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I often get ask the questions “why are there so many different pasta type? Isn’t pasta all the same?”. The answer is, unsurprisingly, that each pasta shape is cleverly designed to serve a specific purpose, and, no, it is not all the same. You try talk a roman into matching amatriciana sauce with farfalle? You  are likely to get cursed at! How can you not know that only bucatini and rigatoni will do? By the same token, ask a genovese to replace spaghetti or trofie with orecchiette, to be lavishly coated in emerald green pesto sauce and he will tell you he’d rather set his own hair on fire than commit such blasphemy. Indeed, we do take the matter of pasta seriously in Italy. Each shape is suited for a particular type of sauce. Shellfish love spaghetti and linguine, penne is heavenly with a simple fresh tomato sauce and fusilli, the famous spiral-shaped pasta, is a perfect vehicle for chunky and rustic sauces, such as this one: oven roasted vegetables, rendered sweet by the addition of a little vincotto and the irresistible piquancy of extra-virgin olive oil.

INGREDIENTS, serves 4

2 cups of cherry tomatoes, cut in half

2 celery sticks, chopped,

1 green pepper (capsicum) cut into small chunks

3/4 shallots cut into quarters

2 garlic cloves, skin off, bashed with the back of a knife

4 tablespoons of extra-virgin olive oil

2 tablespoons of  vincotto (replace with balsamic vinegar if hard to find)

salt to taste

1 lb of uncooked pasta (fusilli or rigatoni work well with this sauce)

basil leaves

percorino cheese (omit for a vegan, dairy-free option)

How to

1. Place all the vegetables in a large bowl, add the oil, vicotto (or vinegar) and a little salt. Toss to combine and place the vegetables onto an oven tray lined with baking paper.

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2. Bake in a preheated 180C  (350 F) oven for 40-45 minutes or until the vegetables are soft and slightly blistered. Set aside to cool at room temperature. Refrigerate if not using straight away. The vegetables will keep well in the fridge for up to 24 hours.

3. Bring a large pot of salted water to the boil.  Drop in your pasta and cook al dente, according to instructions.

4. Drain the pasta, but reserve 2-3 tablespoons of pasta cooking water.

5. Toss the pasta in the tray with the vegetables until well coated, add a little pasta cooking water if too dry.  Taste for salt and adjust accordingly.

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6. Top with freshly grated pecorino cheese and a few basil leaves. Serve hot, or at room temperature as a summer pasta salad.

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Boost your immune system! Shredded Radicchio, Brussel Sprouts and soft boiled egg Salad

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Here are some interesting facts I researched for you.

Brussel Sprouts: source of sulforaphane, and indole-3-carbinol, chemicals believed to promote DNA repair and block the growth of cancer cells. Radicchio: excellent source of vitamin K, potassium zinc and iron. Mung beans: high in protein, phosphorus, folate and vitamin C. Pepitas (sunflower seeds): rich in amino acids, unsaturated fatty acids, calcium, potassium, and phosphorous as well as loaded with most of the B vitamins, and vitamins C, D, E, and K. Add to these ancient and potent ingredients the proteins of eggs and the anti-inflammatory effects of extra-virgin olive oil and you have gifted yourself and your family with the tastiest immune system booster you can dream of. Great health is just a mouthful away!

INGREDIENTS, serves 4

1 radicchio or chioggia

1 cup of brussle sprouts, raw, outer leaves removed

4 tablespoons of pepitas (sunflower seeds)

4 tablespoons of mung beans

4 soft boiled eggs, peeled and cut in half

3 tablespoons of extra-virgin olive oil

2 tabespoons of vincotto (use balsamic vinegar if vincotto is not available)

salt for seasoning

HOW TO

1.Using a mandoline or a sharp knife (or a food processor fitted with the shredding blade) cut the radicchio into fine strips and the brussel sprouts into thin slices.

2. Add the mung beans and pepitas, season with oil and vincotto, add salt and mix well.

3. Top with soft boiled or poached eggs and enjoy as it is or with a slice of sourdough

Enjoy the benefits of healthy eating!

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Roasted Cherry Tomatoes and Cannellini Beans Salad

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Have you been looking for a super healthy recipe that combines nutritional virtues with great flavor? Look no further! In the one bowl you have the antioxidant powers of tomatoes, the good, necessary fats of extra-virgin olive oil, the antibacterial boost of garlic and the mood-elevating kick of rosemary. Add to this blissful mix the low-in-fat-high-in-iron, gluten-free, vegan-friendly and utterly delicious cannellini beans and you have granted yourself a beauty treatment for the insides that is sure to show its mighty benefits on the outside too. Whomever said that Italian food is not healthy ought to think again….

INGREDIENTS, serves 4 as a side dish, 2 as a main meal accompanied with bread

600 gr (1.3 lb) of cherry tomatoes (I used mixed heirloom)

4 tablespoon of EVOO

2 tablespoons of white balsamic vinegar (regular balsamic vinegar or verjuice are good substitutes)

A generous handful of mixed fresh herbs (thyme, oregano, rosemary)

Salt, to taste

freshly ground white or black pepper, to taste

1 teaspoon of sugar

1  tin of Cannellini beans, well drained and rinsed (if using dried-and-soaked beans, 450 gr (1 lb) will be more than enough)

HOW TO

1. If using dried beans, start this recipe a day ahead. Soak the beans in cold water overnight. The next day, rinse the beans, place them in a pot well covered in water, throw in some herbs and simmer for 1 hour or until tender. Cool the beans in the cooking liquid, taste for salt and adjust accordingly. Set aside until ready to use.

2. Preheat your oven to 160 C (320 F).

3. Put the washed tomatoes in a large bowl, leave some whole and cut the rest in half. Season with oil, vinegar, salt, pepper, sugar and herbs. Mix well.

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4. Pour the tomato mix onto a large roasting tray lined with baking paper. Bake for 45-50 minutes or until blistered, but still intact. Add the well-drained beans to the tomatoes while that are still warm, taste for seasoning and fix as required.

5. Serve warm as a side dish or accompanied by toasted sourdough for a more substantial meal.

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