Thumbprint Cookies alle Mandorle

(read in English)

Vi ricordate i classici biscotti al burro con la ciliegia candita al centro? Da bambina solitamente mangiavo il biscotto e scartavo la ciliegia – beh, posso dire che questa sia un po’ una versione diversa e aggiornata di quei biscotti, e non c’è nulla da scartare visto che tutti gli ingredienti mi piacciono e sono ottimi! La base è morbida e piena di mandorle, perfetta abbinata alla dolcezza dei lamponi ed alla cioccolata. Ho provato a prepararli anche con anacardi e farina di riso integrale (1:2), in alternativa al mix di mandorle/cocco/avena che trovate nella ricetta – la consistenza è diversa e sono meno morbidi (ricordano più un biscotto classico), ma sono comunque buonissimi!

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Thumbprint Cookies alle Mandorle

Ingredienti

  • 100 g mandorle
  • 60 g farina di cocco
  • 40 g avena in fiocchi
  • 1 cucchiaio di sciroppo di datteri
  • 2 cucchiai di olio extra vergine d’oliva
  • acqua

Avrai anche bisogno di:

  • un po’ di cioccolata fondente 70-85% (1 pezzetto per ogni biscotto) – solitamente metto i pezzi di cioccolata nel freezer per alcuni minuti prima di aggiungerli sui biscotti
  • se non hai nessun tipo di cioccolata in casa, puoi preparare il tuo ripieno usando circa 15 ml di latte o bevanda vegetale, 7 g di burro di cacao, 10 g di cacao in polvere non zuccherato, 1/2 cucchiaino di sciroppo di datteri (sciogli il burro di cacao ed il liquido che hai scelto di usare, poi aggiungi il cacao in polvere e mischia bene)
  • alcuni lamponi, circa 2-3 per ogni biscotto (puoi passarli in padella per circa 1-2 minuti con 1/2 cucchiaino di ghee per ogni piccola manciata di lamponi – questo passaggio torna utile soprattutto se usi lamponi congelati)

Prepara una farina con le mandorle e l’avena usando un frullatore, poi metti questi ingredienti in una ciotola insieme alla farina di cocco, l’olio e lo sciroppo di datteri. Mischia bene ed inizia ad aggiungere l’acqua in piccole parti finchè non inizierà a formarsi un vero e proprio impasto (rimarranno alcune parti spezzettate ma va bene lo stesso). Prepara ogni biscotto con le mani, applicando un po’ di pressione in modo da aiutare gli ingredienti a stare insieme: forma delle palline d’impasto, poi delicatamente appiattiscile e crea la classica cavità al centro che ospiterà cioccolata e lamponi (puoi usare il retro di un cucchiaino o il pollice). Cuoci i biscotti in forno preriscaldato a 180°C per 10 minuti, poi aggiungi la cioccolata e rimetti in forno per alcuni minuti. Solitamente, io aggiungo i lamponi quando i biscotti sono già pronti, ma puoi anche decidere di aggiungere cioccolata e lamponi nello stesso momento. Usando queste quantità dovresti riuscire a fare 15 biscotti.



Vorresti iniziare ad avere uno stile di vita ed un’alimentazione più sani, creando anche una serie di abitudini che possano diventare parte della tua vita d’ora in avanti? Non sai esattamente da dove iniziare? Clicca sul link qui sotto per fare il primo passo:

INIZIAMO!

 

Almond Thumbprint Cookies

(read in Italian)

Do you remember those classic thumbprint cookies with the candied cherry? As a kid, I was usually eating the cookie and throw away the cherry – well, I can say that this is an upgraded version of those cookies, and I don’t want to throw away any of the ingredients because they are so good! The base is fluffy and full of almonds, perfect match for the sweetness of raspberries and the chocolate. I have also tried them with a mix of cashews and brown rice flour (1:2), as an alternative for the mix of almonds/coconut/oats that you find here – the texture is different and they are less fluffy, but they still taste delicious!

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Almond Thumbprint Cookies

Ingredients

  • 100 g almonds
  • 60 g coconut flour
  • 40 g rolled oats
  • 1 tbsp date syrup
  • 2 tbsp extra virgin olive oil
  • water

You’ll also need:

  • some dark chocolate 70-85% (1 small piece for each cookie) – I place the pieces in the freezer for a few minutes before adding them in the cookies
  • if you don’t have any kind of chocolate, you can quickly make your own filling using approx. 15 ml of milk or any plant-based drink, 7 g of cacao butter, 10 g cacao powder, 1/2 tsp date syrup (melt the cacao butter with the date syrup and liquid of your choice, then stir in the cacao and mix well)
  • some raspberries, approx. 2-3 for each cookie (you can heat them up for approx. 1-2 minutes in a pan with 1/2 tsp of ghee for each small handful of berries – this tip is pretty handy if you are using frozen raspberries)

In a blender, turn your almonds and oats into a flour, then mix these ingredients in a bowl with the coconut flour, the oil, and the date syrup. Mix well and start adding some water in small portions until the different flours start to make a kind of dough (you will still have some crumbles, but it’s fine). Prepare each cookie with your hands, helping the ingredients to stick together: roll the dough into balls, then give them the desired flat shape and gently use your thumb or a teaspoon to create the thumbprint. Bake the cookies in a pre-heated oven at 180°C for 10 minutes, then add the chocolate and bake again for a few minutes. I like to add the raspberries when the cookies are already out from the oven (but you can decide to add chocolate and raspberries at the same time). Using these quantities you should be able to make 15 small cookies.



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:

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3 Benefits that you can get from being more aware around food

Wondering how being more aware and eating with intention can change/improve your everyday life or your relationship with food and with yourself? Wondering how starting to be truly aware of the entire process of eating and don’t only mindless getting some fuel for your body can make a difference for you? Let’s talk about 3 main benefits that you can get.

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1) RECLAIM YOUR TRUE SELF AND START FEELING YOUR BEST

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 – start 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, so you’ll be able to start felling your best!

2) LEARN MORE ABOUT YOURSELF AND WHAT YOU WANT

Check the difference between “I want to lose weight so I will start a diet next Monday” and “Lately I have been eating too many sweets because I look for them every time that I’m stressed, so I want to sort out this issue at its roots, find a way to de-stress and try new healthier snacks

=> the idea behind the first sentence 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! Being more aware means start doing this every day and get to know yourself better.

3) START BREAKING UP WITH THE DIETING MINDSET

A few days ago, I was talking with a new client about diets and why they aren’t the right tool to start having a healthier lifestyle or a better relationship with food.

For example: the idea of cheat days – when you have a healthy relationship with food, you don’t need this kind of things. The idea of a restrictive diet for 5/6 days a week and then a free day is only creating more limitations and a wrong mindset: you finally feel free to eat on that day and end up overeating because you know that all those things are NOT ALLOWED on regular days.

  • how can this approach help you to learn more about your body and its needs?
  • how can you truly enjoy your food if the idea is “I NEED to follow these restrictions today, then I will finally eat EVERYTHING that I want on my cheat day“?
  • how can you truly learn to eat with intention, and understand what you like or don’t like?
  • what will you do when your diet will come to an end? Which teachings will you get for your future?

The main goal is generally just one: lose weight. But there are a bunch of things that can help you in reaching your goal and that the classic dieting mindset doesn’t take into account, such as:

  • which are the reasons why you need to lose weight?
  • what else you can do apart from working on the food that you eat?
  • how do you feel about having to lose weight?
  • do you have a healthy relationship with your body?
  • how is your appetite? Do you recognise well when you are full or hungry?

I truly believe that it’s important to check-in with yourself very well before starting a journey like this one or any other wellness-related programs. You need to be aware of what can be disruptive for your mindset and what can help you in MOVING FORWARD.

Unfortunately, it’s so easy to lose confidence in your body or your food choices, and feeling like you are NOT ENOUGH… but, on the other hand, it’s not so easy to get back having a positive, strong and motivated mindset. So, try to PUT YOURSELF FIRST every day, try to choose what is best for you with a critical point of view and start being more AWARE. It’s NOT wasted time!

REMEMBERif you are not willing to take action, you can’t expect the results that you are looking for!

Chiara x



Would you like to start having a different approach to WHAT YOU EAT AND WHY YOU CHOOSE IT? Are you ready for a change but need some help to get started? Click on the button below to take the first step:

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5 ways to boost your immune system

How can I boost my immune system? How can I help my body during the cold season? These are recurrent questions that may pop into your head as soon as the weather start changes and seasonal colds start to spread around. The most important thing that I’d like you to focus on even before reading about these simple ways to boost your immune system is that you should take good care of your immune system all year long! This means following a healthy lifestyle on a daily basis and help your body to stay strong and healthy from a general point of view.

It’s funny how many people as soon as they get the flu, they start buying oranges and taking vitamin C supplements, but until the day before they were barely buying fresh fruit and vegetables… Start thinking about your health and well-being in terms of PREVENTION – do your best every day to stay healthy with simple little steps!

Here there are 5 simple tips related to the immune system that will help you to get a much clear idea of the choices that you can take every day.

1) IMPROVE YOUR GUT HEALTH

The immune system and gut are strongly linked and approx. 70% of our immune system resides in our gut. What you aim for is a healthy gut that will help your body to deal with pathogens (that can cause illness) – both for prevention and to have a faster recovery when you get sick. Treat well you gut with PRObiotics and PREbiotics: the first ones are “good” bacteria that live in your gut and the second ones are the food for probiotics.

Probiotics rich foods are for example yogurt (look for one without added sugar or other ingredients that should not be there, and preferably organic), kefir, kimchi, kvass, sauerkraut, tempeh, miso, sourdough bread.

Prebiotics are found in small amounts in several foods, but good sources of them are for example garlic/onions (and the other foods in the same family), Jerusalem artichokes, and chicory.

2) GET YOUR ZINC

Zinc is a mineral strongly related to the immune system (through white blood cells). You can find it for example in pumpkin seeds, nuts, chia seeds, shellfish, dark chocolate, cocoa powder, pulses, sesame seeds, dried mushrooms, flaxseeds, wheat germ.

3) GET YOUR VITAMIN C

Vitamin C is an antioxidant that can help you to support your immune system. It also helps you with its anti-inflammatory and antibacterial properties. You can find it for example in lemons, grapefruit, oranges, mandarin, peppers, dark leafy vegetables, broccoli, papaya, berries, pineapple, mango, kiwi, apples, Brussels sprouts.

Vitamin C will also help you in taking good care of your skin – your first defence against infections.

4) KEEP IRON IN MIND

It’s important to maintain optimal iron levels in our blood not just from a general point of view, but also to strengthen our immune system. So don’t forget about iron-rich foods such as for example meat, fish, dark leafy vegetables, pulses, nuts, seeds, dark chocolate, cacao powder, whole grains, dried apricots, sundried tomatoes, broccoli.

5) DE-STRESS DAILY

Chronic stress can weaken our immune system and makes easier to get any bug around. Find an effective way that works for you to de-stress on a daily basis and go for it! Make it part of your everyday life – no matter how your schedule looks like!

SOME INTERESTING READINGS ABOUT THIS TOPIC:

about vitamins and trace minerals:
https://www.ncbi.nlm.nih.gov/pubmed/17726308 and https://www.ncbi.nlm.nih.gov/pubmed/17922955
about probiotics and gut microbiota:
https://www.ncbi.nlm.nih.gov/pubmed/25481240 and https://www.ncbi.nlm.nih.gov/pubmed/24891972

NOW LET’S GET MORE PRACTICAL WITH A COUPLE OF QUICK RECIPES:

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Broccoli with mustard sauce and seeds

(x 2)
2 small heads of broccoli (save the remaining stalks to make a veggie broth)
2 tsp mustard
1 tbsp tahini
juice of 1 lemon
1 handful of pumpkin seeds

For this salad, you can use the broccoli raw or cooked for a few minutes in a pan with a small amount of olive oil (chop them into small pieces). Prepare the sauce with mustard, tahini, lemon juice, and 1-2 tsp of water to help you to get a nice consistency. Toast the pumpkin seeds in a pan. Prepare a layer of broccoli in a plate and spread all over the sauce and seeds – otherwise, you can serve the broccoli in a bowl, dip them into the sauce and eat the pumpkin seeds as a side for extra crunchiness.

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Spiced hot chocolate

(x 2)
120 ml cashew drink
3 tsp unsweetened cacao powder
1 piece of dark chocolate 80-85% (1 little square)
1/3 tsp cinnamon powder
1/3 tsp ginger powder
3 cloves
a pinch of cayenne pepper

Mix everything well in a small pot – leave on a medium heat for approx. 10 minutes, add the dark chocolate at the end and mix until it’s completely melted. Remove the cloves before serving.

 

 

 


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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”

Energy Balls with Pumpkin, Nuts, and Chocolate

These energy balls with a mixture of pumpkin, nuts, oats, chocolate and spices are honestly the best energy balls that I have ever had. They are like little bites of a deliciously decadent chocolate cake.

Continue reading “Energy Balls with Pumpkin, Nuts, and Chocolate”