Dark chocolate bites with orange cream

Easy to make, rich in nutrients, perfect for a dessert (especially if paired with the orange cream) or for a simple snack.

Dark chocolate bites

  • approx. 25 g dark chocolate, at least 70% dark
  • 4 tbsp rolled oats (gluten-free, if necessary)
  • 3-4 tbsp dried coconut
  • 1 tbsp plant-based milk
  • ½ tsp ginger powder
  • a pinch of salt
  • a pinch of cayenne pepper

Melt the chocolate with plant-based milk (both almond or hazelnut milk will work well; you can use water as an alternative). In a bowl, mix all the ingredients together with a spoon. Allow to cool down and keep in the fridge for at least 10 min. Prepare the small chocolate bites (you will be able to make approx. 8/9 of them with these ingredients). Keep the sweets in the fridge for at least 10 min. before serving. You can easily make them in advance and store in the fridge.


Raw orange cream

  • 1 orange, peeled and finely chopped
  • ½ tsp crushed spices (fennel seeds, cumin seeds, black pepper)
  • 1 tsp date syrup (or 2 dates as an alternative)
  • 2 tbsp plain yogurt (both plant-based or not will work well)

Blend the orange together with the spices, date syrup (or 2 dates, finely chopped) and yogurt. Serve this mixture together with the chocolate bites. With these ingredients, you will probably get more orange cream than what you need (depends on the size of your orange). Store it in the fridge, it will keep well until the next day.

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Veg Borscht

Borscht is a soup coming from the Eastern European traditional cuisine. Seems that there are many different recipes for this soup, this is mine: vegetarian, full of vegetables, rich in colour and flavour. By adding amaranth and lentils, it becomes a balanced meal that provides you vitamins, fibre, carbohydrates, proteins and a little amount of fat. You can easily make it vegan, just using a plant-based yogurt when serving. I have decided to make this version with different vegetables that combined together make this a highly nutrient-rich soup: it’s a perfect example of “eat everything in moderation”. Anyway, Borscht is famous for being a healthy and blood building recipe. Why? Whether is meat-based, vegetarian or vegan, has a unique combination of nutrients and a traditional deep red colour given by beetroots (the original version has also beef and a meat-based broth). A meatless version it’s easier to digest and the content of fat it’s significantly lower. Continue reading “Veg Borscht”

Orange flavoured Granola

Sometimes you’re not sure where to start. Soup or pasta or something for breakfast? This question is the right one not just for myself that I had to pick up a recipe to start this website’s section, but for everyone who is starting a healthier lifestyle. Granola was probably one of the first things that I have started making myself, feeling always unhappy about the shop-brought products. It’s easy to make, quick and a good platform for creativity. Kids can be involved in the making of their own breakfast: if you prepare the chopped ingredients ahead, no knives are involved and they will feel part of the real meal preparation. I don’t make it every week since we like to change what we eat for breakfast and just be creative following our body needs and what’s in season, but every time it’s always a pleasure to have some freshly made granola and being able to decide what to put inside. I remember talking about granola with a friend of mine years ago, as I started trying combinations and making different flavours on my own: she ended up making granola herself as well (of course), even when she was expecting her baby girl and texting me that one day they will all make it together as a family activity.

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Let’s start

“A Matter of Nourishment” is a project based on nutrition and chemistry: two areas intrinsically connected. A practical and comprehensive approach to food, nutrition and the science behind it. After years soaked up in chemistry, always keeping a hand in a laboratory, feet in the kitchen, an eye on nutrition texts and breathing in a yoga class, this project is here to be the place where you won’t find all the solutions but the instruments to support your healthy choices. Things in life take time and effort, but sometimes we just have to look for the right professional help. Achieving a healthy lifestyle can be a long troubled way, especially in our modern world where you can just go online and find at least 10 different opinions about anything. At the same time is easy to find loads of information and difficult to pick the right one. But there is something wrong because being healthy and taking care of ourselves doesn’t have to be that much difficult. I believe in an approach that considers the whole body and nutrition together with chemistry, medicine and holistic therapies.

Continue reading “Let’s start”