Pumpkin pancakes

(read in Italian)

Every year, I patiently wait for the return of pumpkins to add them into my pancakes. While at home we both love adding some mashed bananas or beetroots or spinach into pancakes, the combination of pumpkin, spices, and whole grain flour is always a bit magical!

But keep in mind that adding pumpkin to your pancakes can be tricky! I had to adjust the batter a few times to get it right but, in the end, the result was delicious. If you add too much pumpkin and/or liquid, they just remain too moist and not well cooked. So just go for roasted pumpkin, with less water, and check your batter step by step as you prepare it – I actually love this step: you learn to be more aware of what you are doing and how you prepare your food!

I have decided to top them with some date syrup and chopped apples tossed with a bit of melted ghee and cinnamon. Chiara x

Pumpkin Pancakes

Ingredients

  • 100 g cooked pumpkin (better if roasted)
  • 80 g whole grain flour (use wheat or spelt – brown rice flour for a gluten-free version if needed)
  • 1 egg
  • 1 tbsp milled flaxseeds
  • approx. 70 ml water or a plant-based drink (hazelnut, almond, or cashew work well)
  • 1 tsp of ghee or butter (softened at room temperature)
  • 1 tsp baking powder
  • 1 tsp cinnamon powder
  • 1 tsp ginger powder
  • a pinch of all spice
  • a pinch of salt

In a medium-sized bowl, combine spices, ghee, flaxseeds, egg, pumpkin (make a puree with your pumpkin using a blender – add the minimum amount of water or plant-based drink necessary to blend it). Mix well these ingredients and start adding the flour (add also more liquid when necessary – at this point, you have already used some of the total amount to blend the pumpkin, so you have just a small part left). Stir until there are no lumps. The batter tends to be particularly tricky due to the pumpkin, so learn how to check it step by step. Heat a frying pan, preferably a non-stick one, on a medium heat with 1/3 tsp of ghee. Use 3 tbsp for each pancake, moving the pan until the batter is evenly distributed. Cook each pancake until it can be easily flipped with a spatula. Keep the batter well mixed. Using these quantities, you will be able to make approx. 6 pancakes.



Would you like to start being passionate about building a support system for your well-being through simple daily choices? Click on the button below to take the first step:

SCHEDULE A FREE CONSULTATION

Apple Galette

(read in Italian)

I’m using this apple galette that I’ve prepared recently to talk about FOOD & MINDSET.

Starting to be more AWARE of the entire process of nourishing, means working on the connection with your body and the food that you CHOOSE to eat, but it also means that you’ll truly put into practice the idea of moving from eating to nourishing

Learn how to listen and trust your body – giving it what it needs, and not ignoring the messages that will eventually send you even in the busiest times. Start putting yourself first and love taking care of yourself!

And yes, I’m saying this with a galette, that is packed with nutrients & flavor but it would absolutely not fit into the classic standards of “healthy” or “clean”.

Start to move on from the classic standards of “healthy” and “unhealthy”, and start looking at the ingredients, food combinations, quality of products, your body’s needs, etc.

DSC_1451

LET’S BREAK DOWN THE GALETTE

  • almost all the ingredients in this galette are organic
  • the dough is made with only whole grain flour
  • there’s a bit of date syrup but otherwise, I’ve played with apples and spices to avoid adding extra sugar (get creative!)
  • there’s a good amount of apples considering the size of the galette
  • there’s some tahini in the dough too
  • loved cooking with these Irish apples from the farmers’ market (connect with your food!)
  • I’ve shared it with my boyfriend (food is not just energy for your body!)
  • there’s some yogurt in the homemade ice-cream that I’ve used but you can also serve the galette with some yogurt (hello probiotics!)
  • it was exactly what I wanted and a perfect way to celebrate those delicious apples (enjoy your food!)

NOW IT’S YOUR TURN:
what can you do today to work a bit on your approach toward food?

Chiara x

DSC_0981

DSC_1155

DSC_1169

DSC_1433

APPLE GALETTE

Ingredients

For the dough:

  • 130 g whole grain flour (wheat or spelt)
  • 35 g butter
  • 1.5 tbsp tahini
  • 2 tsp date syrup
  • approx. 60 ml milk or hazelnut drink
  • 1 tsp cinnamon powder

For the filling:

  • 3 apples (approx. 390 g – preferably cooking apples)
  • 1 tsp cinnamon
  • 1 tsp fennel seeds (crushed in a mortar)
  • a splash of lemon juice
  • 1/2 tsp butter (optional)
  • approx. 1 tsp coconut flour (optional)

In a bowl, mix the softened butter (at room temperature) with tahini, date syrup (1 tsp), and cinnamon. Add the flour and mix well until you get a crumble-like consistency, then start adding the liquid in small portions (a different flour may require a bit less or more liquid). Mix the ingredients with a spoon for this first part, then in the end quickly knead the dough with your hands – it should be ready in a few minutes overall. If you are not using it straight away, place the dough in the fridge using a covered bowl.

Slice the apples, mix them with the spices and a splash of lemon juice. Roll out the dough (you’ll end up with a circle of approx. 20 cm of diameter) and sprinkle the coconut flour to prevent the base from becoming too soggy. Start adding the sliced apples, then fold the dough up and over the apples to create a border (wet your fingertips to press the internal part of the border and ensure it will stay in place).

Bake in a pre-heated oven at 180°C until the galette is golden brown (approx. 20-25 minutes – I don’t overcook the apples and they are still slightly crunchy at the end). When it’s almost ready, take the galette out from the oven: brush the border with a mixture made of date syrup (1 tsp) and milk or plant-based drink (2 tsp) – add 1/2 tsp of butter in small pieces over the apples. Place in the oven again for a couple of minutes.

Serve slightly warm or at room temperature with a dollop of ice-cream or yogurt on top.



Remember: you can choose a healthier lifestyle & eat delicious food, become a more intuitive eater, learn to trust your body, choose what is best for you, and support your well-being every day! Click on the button below to take the first step:

SCHEDULE A FREE CONSULTATION

Galette alle Mele

(read in English)

Uso questa galette alle mele che ho preparato di recente per parlare di alimentazione e consapevolezza.

Iniziare ad essere più CONSAPEVOLI dell’intero processo legato a “nutrirsi” vuole dire lavorare sul rapporto con il tuo corpo e con il cibo che scegli di portare in tavola, ma vuole anche dire mettere veramente in pratica l’idea di passare dal semplice “mangiare” a vedere il cibo come vero e proprio “nutrimento” per il corpo e la mente, un supporto per il tuo benessere, ed un aiuto per affrontare al meglio le tue giornate.

Impara come sia possibile ascoltare il tuo corpo e riporre fiducia nei segnali che ti invia ogni giorno, senza ignorarlo anche nei momenti più difficili e dandogli quello di cui ha bisogno. Inizia a metterti al primo posto ed a prenderti cura di te!

Dico tutto ciò come commento ad una galette che, sebbene sia ricca di nutrienti ed anche ottima di sapore (la ricetta sarà sul blog a breve) non rientrerebbe per nulla nei classici canoni di “sano” o “clean”.

Inizia a fare un passo avanti rispetto ad i classici standard di “sano” e “non sano”, ed inizia a prestare attenzione ad ingredienti, combinazioni alimentari, qualità dei prodotti, necessità del tuo corpo, etc.

DSC_1451

VEDIAMO INSIEME QUALCHE DETTAGLIO SULLA GALETTE

  • quasi tutti gli ingredienti sono biologici
  • la base è fatta con farina integrale
  • c’è una piccola parte di sciroppo di datteri, ma per il resto ho valorizzato il sapore dolce delle mele mischiandole alle spezie per cercare di non aggiungere zucchero (è importante cercare di essere più creativi!)
  • considerando le dimensioni della galette, c’è una buona quantità di mele
  • c’è anche un po’ di tahini nella base
  • mi è piaciuto molto poter preparare qualcosa di speciale con queste mele Irlandesi biologiche comprate al mercato (è importante anche stabilire una connessione con i vari ingredienti!)
  • l’ho condivisa con il mio ragazzo (il cibo non è solo energia per il tuo corpo!)
  • nel gelato fatto in casa che ho utilizzato per servirla c’è anche dello yogurt, ma è ottima anche servita con dello yogurt semplice (ecco i probiotici!)
  • era esattamente quello che volevo quando l’ho preparata ed è stata anche un’ottima maniera di utilizzare queste mele (apprezza appieno il cibo che scegli!)

ORA E’ IL TUO TURNO:
cosa puoi fare oggi per lavorare un po’ sull’approccio che hai verso l’alimentazione e le scelte quotidiane?

Chiara x

DSC_0981

DSC_1155

DSC_1169

DSC_1433

GALETTE ALLE MELE

Ingredienti

Per la base:

  • 130 g farina integrale (grano o farro)
  • 35 g burro
  • 1.5 tbsp tahini
  • 2 tsp sciroppo di datteri
  • circa 60 ml latte o bevanda alle nocciole
  • 1 tsp cannella in polvere

Per il ripieno:

  • 3 mele (circa 390 g – preferibilmente mele per cucinare)
  • 1 tsp cannella in polvere
  • 1 tsp semi di finocchio (spezzettati in un mortaio)
  • un pochino di succo di limone
  • 1/2 tsp burro (opzionale)
  • circa 1 tsp farina di cocco (opzionale)

In una ciotola, mischia il burro ammorbidito (a temperatura ambiente) con la tahini, lo sciroppo di datteri (1 tsp), e la cannella. Aggiungi la farina e combina il tutto finchè non ottieni una consistenza simile a delle grosse briciole – in seguito aggiungi la parte liquida in piccole porzioni (farine diverse possono necessitare di un pochino di liquido in più o in meno). Nella parte iniziale mischia gli ingredienti con un cucchiaio, poi alla fine lavora l’impasto con le mani – dovrebbe essere pronto in alcuni minuti. Se non prepari la galette subito, metti la base a riposare in frigo in una ciotola coperta.

Taglia le mele a fette, poi mischiale bene con le spezie ed un pochino di succo di limone. Stendi l’impasto (diventerà di forma circolare, circa 20 cm di diametro) e cospargilo con la farina di cocco per evitare che la base diventi troppo bagnata in cottura. Disponi con cura il ripieno della galette, poi crea un bordo piegando sopra le mele la parte di base che avrai lasciato vuota (con le dita bagnate premi delicatamente la parte più interna del bordo sulle mele affinchè conservi la forma in cottura).

Cuoci la galette in forno pre-riscaldato a 180°C finchè non diventa dorata (circa 20-25 minuti – cerco di non cuocere troppo le mele, quindi alla fine sono ancora leggermente croccanti). Quando sarà quasi pronto, rimuovi il dolce dal forno: spennella il bordo con un mix di sciroppo di datteri (1 tsp) e latte o bevanda vegetale (2 tsp) – aggiungi anche 1/2 tsp di burro spezzettato sulle mele. Metti nuovamente in forno per un paio di minuti.

Servi la galette tiepida o a temperatura ambiente ed aggiungi sopra un cucchiaio di gelato o yogurt.



Remember: puoi scegliere di avere uno stile di vita più sano, riempire i tuoi piatti con cose buone e che ti piacciono, essere più consapevole delle tue scelte, fidarti del tuo corpo, e scegliere quello che è meglio per te ogni giorno! Clicca sul bottone qui sotto per fare il primo passo:

PIANIFICA UNA CONSULENZA GRATUITA

How to start taking a good care of your gut

(read in Italian)

There are plenty of studies that underline the importance of a healthy gut to support our health and well-being from a general point of view. Keep a few things in mind:

  • embrace a healthy lifestyle rich in fibre, fruit, and vegetables, together with a variety of foods to get all the nutrients that you need daily
  • include sources of probiotics/prebiotics, spices, and herbs
  • stay active and de-stress

DSC_1064-2

Here there are also a few information that you may find useful:

1) KNOW YOUR FIBRE:

Look for a balance between soluble and insoluble fibre. They work in a different way once they get in the body, and we need both of them to stay healthy.

We talk about them as soluble/insoluble in WATER.

SOLUBLE FIBRE: they form a gel-like substance in the gut which attracts water and helps to keep clean the digestive tract. Found for example in oats, nuts, seeds, beans, lentils, chickpeas, barley, vegetables, some fruits such as apples, pears, and bananas. This gel also helps to slow down the digestion => “full sensation” that lasts longer.

INSOLUBLE FIBRE: they help to move the things through the digestive tract. Found for example in fruit, vegetables, whole grains, seeds, nuts.

START increasing your fibre intake today to keep a healthy gut => start discovering a healthier and happier you.

Remember that is important to change your diet STEP BY STEP – give your body enough time to adapt to the new habits.

2) NOT A BIG FAN OF PROBIOTICS (YET)?

Start with basic fermented foods like yogurt and kefir.

  • when choosing one of these products in the shop, look for unsweetened options – the amount of added sugar in this kind of products can be a lot, and it won’t help you with either your overall health or gut
  • choose one with only your key ingredients
  • make them part of your daily life (in smaller amounts at the begin, to check how you feel and to give your body time to get used to them)
  • pair them with fresh fruit, nuts, or seeds for breakfast or snack time
  • you can find both yogurt and kefir made with plant-based ingredients
  • at some stage, why don’t consider to start making your own?

3) A SIMPLE RECIPE TO START ADDING KEFIR TO YOUR DAYS…

DSC_0814

SMOOTHIE WITH KEFIR, BERRIES, AND MIXED SEEDS

(x 2 smoothies)

  • 1 small pear⠀
  • 1 banana⠀
  • 1 handful of raspberries/blueberries⠀
  • 150 ml kefir⠀
  • 1 tsp freshly grated ginger⠀
  • 1 tbsp shelled hemp seeds
  • 2 tbsp milled chia seeds
  • water (adjust to your preferences) ⠀
  • on top: coconut yogurt + cacao nibs (optional)

Blend all the ingredients and adjust the amount of water according to your preferences. To get an extra smooth finish, I like to prepare in advance a chia pudding using kefir and chia seeds – so instead of adding directly these two ingredients in the blender, I add the pudding (this is also useful to allow the seeds to mix properly with a liquid and release their characteristic “gel”).

 



Would you like to start having a healthier diet and lifestyle, but also start building lifelong healthy habits? Are you ready for a change but need some help to get started? Click on the button below to take the first step:

I’M READY

 

Almond, Pecan and Pumpkin Seeds Butter

How many times have you planned to start a diet next Monday, next January, next week?  And, honestly, how many times did you give up before starting or just after a few days?⠀

What if today you decide to stop looking for a quick fix or trying to follow the latest trendy diet… and you simply start working on yourself?⠀

  • rethink your goals⠀
  • set intentions⠀
  • be sure that what you’d like to achieve is something that really matters to you⠀
  • focus on simple changes first⠀
  • work on your mindset⠀
  • start creating LIFELONG healthy habits⠀

Not easy, not quick… but so rewarding! Start all of this process by speaking clearly to yourself in a non-judgemental way. Just be honest and have a better look inside yourself!

What can be your first simple step today? Write down your shopping list for this delicious nuts+seeds butter and get ready to make it soon! Use it as a chance to

  • spend a little bit of time in the kitchen
  • cook something tasty and packed with nutrients
  • get more creative in the kitchen
  • prepare in advance something to add to your next breakfast or snack
  • be more aware when cooking and eating

Enjoy your nuts+seeds butter on toasted bread with some berries, as topping for your porridge, or use it for energy balls as I suggest below!

Chiara x

DSC_0028

DSC_0044.NEF

Almond, Pecan and Pumpkin Seeds Butter

Ingredients:

  • 100 g almonds
  • 50 g pecan nuts
  • 150 g pumpkin seeds
  • a pinch of vanilla powder

Place your nuts and seed on a baking tray and roast for approx. 10-15 minutes in a pre-heated oven at 150°C (I prefer to start with nuts only, then add the pumpkin seeds a little bit later since they tend to burn quite easily). Leave them to cool down almost completely and then use your mixture to prepare the butter in a food processor or blender: this part will take some time, especially depending on the kitchen appliance that you have – if your blender or food processor starts to warm up too much or smell a little, simply stop for a while and start again later. It takes a while for both nuts and seeds to release their oil and get into a smooth paste. Store your butter in a closed jar in the fridge.

A simple idea to use your freshly made nut+seeds butter…

DSC_0075-4.jpg

Nuts, Seeds, and Chocolate Energy Balls

Ingredients:

  • 2 tbsp of almond, pecan and pumpkin seeds butter
  • 2 tbsp raw cacao powder
  • 3 tbsp milled flaxseeds
  • 1 1/2 tbsp date syrup
  • 1 tbsp oat flour
  • 1 tbsp melted cacao butter
  • 1 tsp powdered ginger
  • a pinch of sea salt
  • a little bit of water (to help you shape the energy balls)

Place all the ingredients in a bowl and mix well. Only start adding water in small portions when the mixture will be ready so you won’t add too much of it. You can easily make the oat flour in a blender starting with regular oats. Shape your energy balls and store them in the fridge in an air-tight container.



Would you like to start having a healthier diet and lifestyle, but also start building lifelong healthy habits? Are you ready for a change but need some help to get started? Click on the button below to take the first step:

I’M READY

 

Brownies with Black Beans

(read in Italian)

Love when I can manage to share a nice breakfast with my better half – unfortunately, it doesn’t happen every day. I see that as a chance to spend some extra time together, talk about the day ahead, and share nourishing food… or even try new recipes! This is what happened with these brownies. I have prepared them a few weeks ago trying to get a nice texture with some specific ingredients: the first time they turned out too dry, but definitely promising! The second time they were delicious: moist but not too chewy, with a lovely crust, but not too dry. We enjoyed them as part of our breakfast (with a smoothie), and as a dessert to share after dinner.

DSC_1424

DSC_1256.jpg

DSC_1189

DSC_1326

Brownies with Black Beans

Ingredients

  • 180 g cooked black beans
  • 110 g brown rice flour
  • 2 1/2 tbsp unsweetened cacao powder
  • 1 1/2 tbsp date syrup
  • 25 g ghee (softened – you can use coconut oil as a vegan option, add a little bit more than ghee)
  • 1 1/2 tsp baking powder
  • 1 1/2 tsp freshly grated ginger
  • approx. 200 ml cashew drink

Blend beans, cashew drink, and ginger into a smooth paste. Place it in a large bowl and add all the other ingredients (add the baking powder at the end) – mix well until there are no lumps. Pour the batter into the pan, then smooth the top with a spatula or a spoon. Cook in a preheated oven for approx. 20-25 minutes at 180°C – they will be ready when the top is firm and you start to get a nice crust. Allow the brownies to cool down before cutting them into squares.

You can serve them with Greek yogurt, cinnamon, and raspberries on top.

  • Store them in an air-tight container in the fridge for a few days
  • It’s important to get a smooth black bean paste to get a great final texture for your brownies
  • Rice flour tends to get dry easily, so don’t leave them too long in the oven
  • Both the cashew drink and ghee (or coconut oil) are important to get the characteristic moist texture


Would you like to start having a healthier diet and lifestyle, but also start building lifelong healthy habits? Are you ready for a change but need some help to get started? Click on the button below to take the first step:

I’M READY