Let’s talk about New Year’s resolutions

I DON’T LIKE NEW YEAR’S RESOLUTIONS but I LIKE THE IDEA OF A FRESH START

January is a month filled with brand new resolutions, big promises, and a lot of talking about “new year, new me”. I have never liked all of these talking about setting big plans for the year ahead and judging yourself for what happened in the past.

From both a general point of view and in terms of “healthy resolutions”

Can you see the difference from

“I want to lose weight so I will do a diet in January”

and

“Lately I have been eating too many sweets because I look for them every time that I’m stressed, so I want to use the idea of January as a fresh start to both find a way to de-stress and try new healthier snacks”

=> the idea behind the first one is looking for a quick fix without questioning the resolution or asking yourself why you should do that and how you feel now or which benefits you will get from accomplishing this goal

=> read again the second sentence. Can you see how this one is not only more complete but is already getting you on a different pathway and motivates you to ask yourself more questions about that idea of losing weight?

  • You don’t need to COMPARE yourself to others.
  • You need to be focused on what really matters TO YOU.
  • You don’t need to fit into a general resolution but what you should do instead is create INTENTIONS with a non-judgemental approach.

Big, bright and shiny resolutions are definitely attractive

But WORKING ON YOURSELF is so rewarding in the long term!

It’s the first week of a new year, I don’t feel guilty for what I have done or not done, eaten or not eaten during the last year or month… instead, I am trying to focus on all the positive things and on my motivation to take care of myself on a DAILY BASIS. I have learned great lessons from my mistakes and I am ready to celebrate every little progress that will come.

* I am ready to celebrate myself, my body, health, and well-being
* I am focusing on my strengths and working on letting go of what is holding me back
* I am committed to reminding myself anytime that I will feel lost that I AM ENOUGH

Join me on starting the new year with this SELF-LOVE revolution!

Remember:
it’s not about “new year, new me” – you just need to have a better look inside you and… BE READY TO SHINE!

Chiara x

p.s:⠀
NEED HELP IN PUTTING ALL OF THESE THINGS TOGETHER? –>  There are ONLY 7 places still available on my 90-day program with a 10% OFF from the regular price! Hurry up, OFFER ENDS on the 10th of January.

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* more attention to your health and well-being
* the help that you need to set personal goals that actually fit into your lifestyle and needs

FALL IN LOVE WITH TAKING CARE OF YOURSELF⠀

More you work on yourself, more it’s easy to PUT YOURSELF FIRST.⠀

When you start to feel great, you find a completely new strength, and when you are motivated by a deep sense of self-love, your life is completely turned upside down.⠀

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Mince Pies

I have finally decided to make my own version of these cute little tarts. I always want to create recipes that we can truly enjoy at home, not just something good for sharing a pretty picture, so I needed to come up with a combination of taste, festive feeling and obviously an attention to the nutrients (such as using almond butter, fresh mandarin peel, and whole grain spelt flour – not using extra sugar in the filling or on top, etc). To get the most out of this spiced filling, serve them warm – the ginger, cinnamon and mandarin peel give a perfect festive taste to these mince pies with a healthier twist.

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Ingredients
(makes 12-14 mince pies)

for the filling:
2 medium-sized apples (sweet, preferably cooking apples)
4 tbsp raisins
1 ½ tbsp almond butter
juice of 1 lemon
1 ½ tsp cinnamon powder
1 tsp ginger powder
1 mandarin (peel)

for the dough:
180 g whole grain spelt flour
25 g butter (or olive oil, 4 tbsp)
1 level tbsp dark muscovado sugar
1 tsp cinnamon powder
nut or oat drink

on top:
coconut flour

To prepare the filling:
mix the grated apples (use apples grated in small pieces, not in a paste, or finely chop them) with the other ingredients and mix well. Among other ingredients listed, there’s the peel of a mandarin: use an organic one, washed and peeled – for the filling you will need the peel finely chopped. Place the mixture in a jar and leave to rest in the fridge for at least 2 hours – you can even prepare the filling 1 day in advance.

To prepare the dough:
in a bowl, mix the sugar with the melted cold butter and cinnamon. Start adding the flour and allow it to absorb all the liquid mixture (you will get a sort of crumble). Start adding some nut or oat drink in small portions – mix well with your hands and check the dough, before adding more liquid. You want a final result that doesn’t stick to the bowl or your hands. Cover the dough and place in the fridge for at least 30 minutes before using it.

You can use a muffin tray to make the mince pies if you don’t have one for small tarts. To cut the dough, I have used a 7.5 cm round cookie cutter for the base and a little star-shaped cutter for the top. Prepare the dough more or less thick depending on what are your preferences. Cut the rounded base for each pie and place it in the baking tray, add approx 1 tbsp of mince meat (filling) and then add the little star on top. Bake in a pre-heated oven for 15-20 minutes or until they start to turn golden.

Better served warm – sprinkle on top with some coconut flour. Do you have some leftover filling? Use it on top of your bowl of porridge or yogurt!


WANT TO LEARN HOW TO STAY FOCUSED AND ON TRACK IN THE HUSTLE AND BUSTLE OF THIS TIME OF THE YEAR? Download my FREE guide “Staying healthy during the holidays” HERE

Pear and Nuts Crumble

Playing with oats… again! This time to make a naturally sweetened dessert that will be a great plan-ahead breakfast. I have a deep love for both granola and crumbles – this one has a great mix of nutty taste, spices and a little bit of crunchiness. There’s no added sugar and just a few simple ingredients – each of them a staple of many healthy eating pantries. I definitely try to have all the time oats, flour, nuts, extra virgin olive oil, spices, and fresh fruit in my kitchen.

Not only nutrient-packed but also a delicious and easy to make treat – it’s a win-win recipe!

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Pear and Nuts Crumble

Ingredients:

(serves 2)*
for the crumble:
3 tbsp rolled oats (choose the gluten-free option if needed)
1 ½ tbsp whole grain flour (any kind of whole grain flour will work well)
1 tbsp pumpkin seeds
1 handful of hazelnuts, chopped
2 tsp almond butter
1 ½ tbsp olive oil
2 tbsp lukewarm water
1/2 tsp ginger powder
1/2 tsp cinnamon powder
a pinch of salt

for the fruit layer:
1 large pear
a handful of raspberries
a splash of lemon juice
½ tsp cinnamon powder
a pinch of nutmeg

In a large bowl, mix all the things that go in the crumble – add the water as last ingredients (you will need enough water to allow the crumble to combine together but not to form one big piece).

Prepare the fruit for the bottom layer: chop in small pieces the pear and mix it with raspberries, lemon juice, and spices – mix well and place them in the single-serving pots (as you can see from the pictures, I have used a couple of oven-safe mini cocottes). Place the crumble on top of your fruit and bake in the oven at 180°C for approx. 20 minutes (check them from time to time ’cause the crumble tends to burn easily).

Serve as itself, preferably warm or with a dollop of yogurt or labneh.

*If you want to make these crumble in a larger baking tray, just increase the amount of ingredients.

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A look into my shopping bag: breakfast and snack time

Healthy eating sometimes seems confusing and complicated. But, trust me, it’s not! There are loads of new brands and products popping up in the stores, a lot of suggestion on blogs or newspapers… and way too many things labelled as “healthy”. I love to stay updated, when possible, with new brands or products, especially I like to know and try products/brands that are local or organic or with an attention to sustainability.

Continue reading “A look into my shopping bag: breakfast and snack time”

Pumpkin Seeds Granola and Thick Mango Lassi

One of my favourite options for a plan-ahead breakfast: you can soak the chia seeds overnight in the fridge, and make the granola in advance. In the morning, you will just have to mix the ingredients in the blender and prepare your bowl. You can even prepare this in the morning, pack everything in a jar, and use it as breakfast to go.

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I definitely have a deep love for granola, and this recipe allowed me to pair it with another thing that I usually enjoy ’till the last drop: a mango lassi. Perfect as snack or breakfast, this bowl is packed with nutrients. If you have never tried to make a mango lassi before, have a look at my basic recipe for it. The one presented here is a thicker version, different in taste, but still delicious.

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Let’s see which are some of the benefits of mango:

1) RICH IN ANTIOXIDANTS
Mangoes contain plenty of antioxidants like vitamin C, carotenoids, and other phenolic compounds. They may help your body in fighting oxidative stress and chronic inflammation.

2) GOOD FOR YOUR HEART
Mangoes are rich in folate, a nutrient that has been studied in relation to cardiovascular diseases, showing that has benefits for our heart health. They are also rich in fibre that helps to manage cholesterol levels and overall health.

3) HELPFUL FOR IRON ABSORPTION
The high content of vitamin C makes mangoes a good pair for foods rich in non-heme iron (less easy to be absorbed than heme iron).

4) GOOD FOR YOUR IMMUNE SYSTEM
Due to their high content of vitamin C and carotenoids, mangoes are a good choice to boost your immune system.

5) GOOD FOR YOUR SKIN
Due to their characteristic content of vitamins, antioxidants and minerals (especially vitamin A, C, E, B6, K – folate, potassium, copper, magnesium, iron) mangoes are helpful for keeping a healthy and younger skin.

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Thick Mango Lassi

Ingredients:

(serves 2)
1 ripe mango
4 tbsp unsweetened plain yogurt (regular or plant-based)
½ medium-sized banana
2 tbsp chia seeds
juice of 1/2 lemon
2 green cardamom pods (it’s better to crush the seeds in a mortar before adding them to the blender)
1/3 tsp cinnamon powder
½ tsp of turmeric
a pinch of black pepper

In a cup, mix the chia seeds and the yogurt – leave to rest for 10 minutes. Then combine all the ingredients in a blender, and mix until you get a smooth paste.

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Pumpkin Seeds Granola

Ingredients:

(serves 4-5)
100 g rolled oats (choose the gluten-free option if needed)
4 tbsp pumpkin seeds
80 g almonds, chopped
½ tsp ginger powder
½ tsp cinnamon powder
2 tsp coconut oil, melted (measured solid)
approx. 2 tbsp lukewarm water

In a bowl, combine oats, spices, coconut oil and some lukewarm water. Use your hands to mix all the ingredients. It can be useful to use a baking tray with baking paper or reusable baking sheets. Spread the granola on the baking tray making an even layer. Place in the preheated oven at 180°C for approx. 5 min. (mix once).

Take the baking tray out from the oven, add the chopped almonds and pumpkin seeds. Mix well with a spoon. Place in the oven at the same temperature for 5 min. (mix twice).

Allow to cool completely before serving or putting in a container.

Place the lassi in a bowl and top it with some granola. If I’m serving this for breakfast, I like to place a bowl with some extra granola on the table so everyone can add more to their bowl if needed.



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Pumpkin Risotto with Crispy Mushrooms

Let’s celebrate the arrival of a new season with this risotto. The smooth and rich mix of pumpkin and brown rice, it’s paired with a few selected spices and crispy mushrooms.

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Ingredients:

(serves 4)
200 g short grain brown rice
400 g pumpkin (peeled)
100 g mushrooms (brown button)
2 shallots
approx. 2 ½ tbsp extra virgin olive oil
½ tsp cumin
1/3 tsp grounded black pepper
½ tsp sesame seeds
1/3 tsp smoked paprika
a pinch of grated nutmeg
a pinch of salt

Heat a little bit of olive oil in a pot over a medium heat. Add the finely chopped shallots and stir until they turn golden. Add the rice and mix well for approx. 30 seconds to toast the rice. Add slowly enough warm water to keep everything covered. Prepare 200 g of finely chopped pumpkin and add it to the pot. Mix well and cover with warm water, cook over medium heat for 30-40 minutes (depending on the rice that you’re using). Add water in small portions to cook the rice, there should not be water left when the risotto is ready.

You will also need to:

  1. Roast the other 200 g of pumpkin in a pre-heated oven at 180°C for 15-20 minutes (until it’s soft). Place it on a baking tray with a little bit of olive oil, a pinch of smoked paprika, nutmeg, grounded cumin, and black pepper.
  2. Prepare the crispy mushrooms: toss the slices with a little bit of olive oil, a pinch of smoked paprika, nutmeg, grounded cumin and black pepper. Place in a pre-heated pan, and cook over medium heat until they turn crispy (approx. 10 minutes) – keep an eye on them since they tend to burn easily.

When the rice is almost ready, remove the pot from the heat. Blend 2 tbsp of cooked rice with the roasted pumpkin and 4-5 tbsp of water: you don’t wont to get the mix fully blended – look for a smooth paste with some small chunks of pumpkin (if your blender is not suitable for warm food, wait for them to cool down before blending).

Mix the paste with the cooked rice in the pot over medium heat for approx. 1 minute. Serve with the mushrooms on top, a little bit of olive oil, and the mix of grounded cumin, black pepper, nutmeg, and sesame seeds.

If you prepare this risotto in advance and want to re-heat it, just add a little bit of plant-based drink (almond, hazelnut, oat: they will all work well).

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If you’d like to get my help in setting up solid foundations for your healthier lifestyle, here there is a thing that you can do: book your FREE DIET EVALUATION CALL

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Join me on this call so you can:
** identify one simple change that you can take immediately to move forward
** figure out the number 1 thing that you might be doing that is holding you back
** discover an easy to follow 3-step plan to help you moving forward

Chiara