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🔻 Ingredients for the falafel:
🔻 Ingredients for tzatziki sauce:
🔻 Ingredients for the bowl:
1. To begin the preparation of the falafel, soak the dry chickpeas for at least 12 hours. After the 12 hours have passed, wash them off well with running water and drain them.
2. Chop the onion, parsley and garlic, put them all in a blender and blend them, using the pulse feature, for around 15-20 pulses. Pay special attention to not over-blend them, we are aiming to obtain a “rough” consistency, with little pieces, not a homogeneous mixture. This is a really important part, to get perfect falafel!
3. Form small balls in your hands (you can help yourself by using a shaping tool). Add a little bit of olive oil and cook all of this in an oven at around 190°C for 25-30 minutes (remember to flip them after 20 min). You can also cook them in a pan, but take care, they can absorb a lot of oil!
4. To prepare the sauce: grate half of a cucumber and squeeze the liquid out well. Finely cut the mint, crush the garlic and combine all of the ingredients for the sauce in a bowl.
5. Build the dish: in a bowl, put some leafy greens, a cut up pepper, the cherry tomatoes, the red onion and add olives (Taggiasca olives are better). Lay 3-5 falafel in the plate and generously distribute the sauce. Garnish with your preferred kinds of seeds (I used sesame seeds). If you would like, you can dress the lettuce and leafy greens with olive oil and vinegar, I only use the tzatziki sauce as a condiment for the whole dish.
6. You can serve this dish with any cooked grain (in which case, place it in the bowl first and in this way , it can absorb all of the condiments). You can serve it as a bowl or as a salad (adding some toasted bread).
You can eat falafel with salads, as an ingredient in bowls, make them into sandwiches or wraps, or simply, dunk them in your favorite sauce and enjoy them as finger food for a delicious and tasty aperitif.
Here are my Pancake Rolls: a simple and delicious recipe, for a “fun” and healthy, fresh fruit based, breakfast. You can dress them as you like and be sure to use imagination and colors!
🔻 INGREDIENTI (for 2 pancakes):
🔻 INGREDIENTS FOR THE FILLING (you can choose!)🔻
🍓 Strawberry filling: 50g ricotta + 100g strawberries
🍇 Cranberry filling: 50g ricotta + 20g rehydrated cranberries
🍌Banana filling: 30g spreadable cheese + 1/2 banana
🌱 Vegan filling: 20g peanut butter + 1/2 banana
🍫 Chocolate filling:50g ricotta + 15g of dark chocolate chips
🥝 Kiwi filling:50g ricotta + 100g kiwi
1. Let’s put the oatmeal in a processor and blend it, so that it still has a chunky texture, until reaching a consistency, similar to a slightly less fine, flour: we need to shred it, while still maintaining its consistency. You can weigh the exact quantity of oatmeal that you will need, or just make a little more than you need and keep it in a jar, to have some always ready to use.
2. Beat the egg with a pinch of salt and if you’d like, you can add a few drops of vanilla extract. Add the shredded oats and the milk, mix them well and initially the mixture won’t appear homogeneous, this is because the wet ingredients will separate themselves from the dry ingredients, let the mixture rest for half an hour and it’ll be perfect. If you let it rest for too long, it could get too hard and dense, but you can always recuperate the right consistency by diluting the mixture with a little bit of milk or water.
3. Heat a non-stick pan and if need be, brush some oil over it and pour half of the mixture in. Adjust the pan so that the first pancake can cover the surface and cook the pancake. Once it’s done, place it on a plate and go through the last step once again and make the second pancake, with the other half of the mixture. Let them cool down for a little while. If you need more pancakes, you can multiply the ingredients!
4. Spread your choice of filling, covering a little more than half of the pancake. Put the fruit on top, roll it up and put it in the refrigerator for one night.
5. In the morning, simply cut it up and your breakfast is ready! If you want to enjoy it on the fly, put it in some aluminium foil and eat it as a whole roll up.
For the filling, you can use seasonal fruits, that aren’t very juicy, like peaches, apricots, forest berries, etc. …(Citrus fruits don’t work very well). If you’d like to add an exotic note, you can use some mango! You can also use some reduced-sugar jam or marmalade (even better if it’s homemade!).
🔻 INGREDIENTS (FOR A JAR OF ABOUT 2 LITERS) 🔻
*This quantity (125ml) of milk is used, in order to obtain a soft and creamy texture: if you use less, it’ll give a more “chunky” and dense texture. You can regulate the quantity of liquid, based on your own preferences!
Naturally, in not being a particularly flavorful ingredient, making a dish that is based on tofu, that’s both tasty and totally healthy, can be pretty difficult. Usually, to give it flavor, it is breaded with breadcrumbs, starch is used or sweet syrups, like agave, corn or maple, are used. Even though the effect is not amazingly delicious, you can cook it with the spices of your liking.
*This quantity (80 ml) of milk is used, in order to obtain a more creamy and soft effect: if you use less, it will be a little more thick. Regulate the liquid to taste.
*keep in mind that, using this amount of chickpeas, which is usually equivalent to the contents of a can, of ready made chickpeas, you will have about half left over, that you can eat, over the course of a few days. **If your can contains salt already, remember to regulate the quantity, that is used in the recipe.
Cereal bars are constantly being sold and beyond the fact that they are ultra-processed foods, they almost always contain added sugars, or artificial sweeteners. Why not make them yourself? With this recipe, you can create, huger-breaking, nutritious and delicious bars, to bring with you and enjoy when you want!
A fresh, flavorful and fragrant smoothie, perfect for an energy-filled, delicious breakfast. Another bonus? It’s extremely simple to make and is prepared and ready in only a few minutes!
These whole wheat crêpes are perfect for a weekend breakfast and you can make them in a vegan version too! I recommend making the batter, the night before having them and letting it rest in the fridge, during the night, so that in the morning, all that needs to be done, is cook the crêpes and prepare the fixings.
*for the vegan version, you can use “flax egg”, or directly skip the egg, by adding another 60ml of water or, vegetable beverage.
** The yoghurt needs to be dense: if yours is too liquid, add a tablespoon of ground chia or flax seeds and let it rest overnight For the vegan version of the dish, you can switch out the yoghurt, for a nut butter (ex. peanut, almond, etc.).
The energy balls are really great hunger-breakers: it only takes one to calm a grumbling stomach! There are so many recipes and variants of them, that you can make ( chocolate ones, coconut, apricot and any other fruit or nut you want, etc.) but, the date ones are, without a doubt, my favorite ones!
This delicious coconut and almond pudding can be eaten with lots of fresh fruit, as a snack, or a healthy and nutritious breakfast, or, as a topping for porridge, a smoothie bowl, or any carbohydrate-based meal. It takes very little to satisfy hunger, it’s completely vegan and low in carbs.
*Attention: here, I’m not referring to a liquid, coconut beverage, that you can find with the vegetable beverages, but actual coconut milk, an ingredient, typically found in asian and central-south american cuisines and it is presented as a dense liquid and is sold in cans, or in tetrapaks. Once it’s opened, you’ll find the thick and fatty part of the milk, on top and underneath, the liquid part. Pour the coconut milk into a jar, with a top, add some water to make it lighter (I use about 250ml of water, every 400ml of coconut milk) and shake it well. Put the jar in the fridge and use it within a week, to prepare your pudding and many other, exotic tasting dishes, like coconut rice, curries and desserts.
Here is another delicious variation of my Energy Balls, this time with nuts, orange and figs! Fragrant and tasty, they’re ideal for a “good and healthy” snack, to eat and enjoy whenever you want.
A simple and delicious recipe, ideal for a main course, that’s low in fats. You can eat your creamy, spiced beans on their own with some bread, or spread them over a bed of any kind of cooked grain. The beans that you don’t use immediately can be preserved in the fridge or in the freezer.
*If you don’t have cannellini beans, it’s completely ok: you ca use borlotti, or, whatever kinds of beans you have at home and on hand!
Chickpea hummus is a cream, based on chickpeas and tahini (a sesame seed paste), that is super versatile. You can spread it on bread, as the base of a sandwich, or wrap or, put some in one of your bowls and it lends itself really well, to being a part of a delicious aperitif!
*If your canned chickpeas already contain salt, remember to regulate the quantity of salt in the recipe, to what’s already in them.
Buckwheat is a pseudocereal, a seed, with no gluten and rich in protein, fiber, vitamins and minerals. In order not to lose its precious benefits, I’d recommend, working with it in its grain form, washing them in cold water and draining them before using them. It’s important that you toast them before cooking them: they’ll take on more flavor (because they’ll take on a nutty taste) and gain back in cooking time.
Quiche is a kind of savory pie-like dish, from France, that presents so many varieties, that is usually prepared with brisé dough. In this healthy version, the base of the quiche is not made with fats, or refined flours, but, by using a great source of complex and whole carbohydrates: millet.
To make your homemade, whole wheat bread, more tasty and digestible, I recommend using sourdough. Here is the way to make it, in your own home (it will take about a week).