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A MATTER OF NOURISHMENT

Chiara Gianelli – Nutrition consultant, Recipe developer, Food photographer

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Italiano

Recipes

(read in Italian)

BREAKFAST AND BRUNCH

Ricotta pancakes
Banana bread granola
How to master the art of French Toast
Chocolate avocado pancakes
Pumpkin pancakes
Whole grain scones
Raw raspberry chia jam
Almond, pecan, and pumpkin seed butter
Golden milk
Chickpea flour and kefir pancakes
Pumpkin seeds granola and thick mango lassi
Quick non-laminated croissants
Orange flavoured granola
Overnight oats and chia pudding

PASTA, RISOTTO, SANDWICH, AND SIMILAR

Tomato risotto
Pumpkin risotto
Noodles with asparagus and courgettes
Pasta with tuna and blood oranges
Chickpea and buckwheat flour tacos with marinated aubergines
Cecina (or farinata)

SALADS

Panzanella (bread and tomato salad)
Barley salad with courgettes and blue cheese
Greens on tofu

SOUPS

Red kidney bean and carrots stew
Kitchari
Lentil and carrots dahl
My own soup à l’oignon
Veg borscht

COOKIES, CAKES, AND SIMILAR

Brownies with black beans
Apple galette
Almond thumbprint cookies
Mince pies
Pumpkin and almond cookies
Energy balls with pumpkin, nuts, and chocolate
Sweet potato energy balls

HUMMUS AND SAUCES

How to make the best homemade hummus
Kale and basil pesto

SMOOTHIES

Smoothie with kefir, berries, and mixed seeds
Pumpkin seeds granola and thick mango lassi
Summer smoothie and mango lassi

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(EN/ITA) 🍋NEW #ontheblog: ricotta pancakes🍋⠀ .⠀ I love pancakes with a “fluffy factor” on point and a soft custardy inside. And adding ricotta to my pancakes is a simple way to get a fluffy and soft result in a matter of minutes! . 📊But what is exactly that makes these pancakes extra fluffy? We can find the answer to this question thinking about chemistry and considering the composition of the key ingredients of the recipe! I'm talking about this topic in this new post (➡#linkinbio). Chiara #amatterofnourishment⠀ .⠀ .⠀ ITA >> Adoro quando i #pancakes sono soffici ed hanno dei punti all'interno che ricordano un po' la crema pasticcera. Aggiungere la #ricotta nell'impasto è un modo molto semplice per preparare dei pancakes super soffici in pochi minuti! . 📊Ma, esattamente, cos'è che rende questi pancakes così soffici? Possiamo trovare la risposta a questa domanda dando un’occhiata dal punto di vista chimico e nutrizionale agli ingredienti chiave di questa ricetta. Ne parlo in questo nuovo post sul #blog! Chiara

(EN/ITA) What's your favorite way to eat avocado? Mine:⠀⠀ 🌱on toasted bread with a pinch of black pepper and/or cayenne pepper + some lemon juice⠀⠀ 🌱in salads⠀⠀ .⠀⠀ ➡Do you know that... AVOCADOS HAVE AN UNIQUE NUTRITIONAL PROFILE? They are packed with healthy fats and fibre. They have a high content of vitamins and minerals (such as vitamin K, C, E, vitamins from the B group, folate, potassium, magnesium). In 100 g there are 160 calories, 2g protein, 9g carbohydrates (7g fibre), 15g fat. Chiara #amatterofnourishment⠀⠀ .⠀⠀ .⠀⠀ ITA >> Qual è il tuo modo preferito di mangiare l'avocado? Io ne ho un paio:⠀⠀ 🌱su pane tostato con un pizzico di pepe nero e/o pepe di cayenna + un po' di succo di limone⠀⠀ 🌱nelle insalate⠀⠀ .⠀⠀ ➡Sapevi che.. gli #AVOCADO HANNO UN PROFILO NUTRIZIONALE DAVVERO UNICO? Sono ricchi di grassi buoni e fibre. Hanno un alto contenuto di vitamine e minerali (come la vitamina K, C, E, vitamine del gruppo B, acido folico, potassio, magnesio). IN 100 g di prodotto ci sono 160 calorie, 2 g di proteine, 9 g di carboidrati (7 g di fibre), 15 g di grassi. Chiara

(EN/ITA) I had a client some time ago who asked me for some snack ideas. I provided with several options based on her needs and one of the recipes on the list was hummus (for example served like in this 📷), but she told me she can't eat hummus. When I asked her about the reasons behind this, she told me she used to eat a lot of store-bought hummus, until a friend talked with her about its ingredients, fats and calories, and told her she was doing a mistake by thinking it was healthy. So, we clearly had some extra work to do together:⠀ ⠀ 🍋we had a deep look into the nutritional content of each ingredient and into the benefits of those nutrients⠀ 🍋we talked about a few hummus recipes⠀ 🍋we talked about her relationship not just with food but especially with fats and calories⠀ 🍋we tried to understand why she never bothered to have a look at the ingredients' list on the packages of hummus before, but she ended up being really worried and guilty after a friend questioned her food choices⠀ .⠀ It took us a while to cover all of these topics and, during the next few weeks, she came up with plenty of questions. I absolutely love how empowering it can be to have the right information in hand: not only you become more aware of your food choices & you are in the position to really choose what you want, but you also tend to keep looking for more answers. Sounds simple but obviously is not something that happens overnight and it takes quite a lot of work to go to the roots of your relationship with food, but when you manage to start choosing from a place of freedom, awareness, love, and intuition NOT fear, worry, and guilt... you can truly change your life! ➡Have you ever been in a similar situation to the one in which my client was? Chiara #amatterofnourishment⠀ .⠀ .⠀ ITA >> Qualche tempo fa, una cliente mi ha chiesto di suggerirle alcune idee per degli #snack, così le ho dato una lista di esempi ed uno era l'hummus, ma mi ha fatto presente che non poteva mangiarlo. Ovviamente, ho cercato di capire i motivi dietro questa scelta, così lei mi ha spiegato che tempo fa mangiava spesso l'hummus (non fatto in casa), finchè un'amica non le ha parlato di ingredienti, [continua⤵]

(EN/ITA) NEW RECIPE: banana bread granola🍌⠀⠀ .⠀⠀ With a good balance of nutrients and its big clusters, this granola is a great choice for #breakfast or as a snack on the go. Here I've paired it with some coconut kefir and blueberries for a delicious breakfast. How does this granola sound to you? (➡to check out the recipe #linkinbio). Chiara #amatterofnourishment⠀⠀ .⠀⠀ .⠀⠀ ITA >> Nuova ricetta: granola al banana bread🍌 . Con il suo mix di nutrienti ed i pezzi di dimensioni adattabili ad ogni necessità, questa #granola è un’ottima scelta sia per colazione, che per uno snack da mettere in borsa. Qui l'ho servita per colazione con kefir di cocco e mirtilli freschi. Come ti sembra questa granola? (➡trovi tutti i dettagli della ricetta #ontheblog). Chiara

(EN/ITA) Asparagus: one of those veggies that many people avoid to cook at home because of their characteristic taste, not so easy to pair and to prepare. The key is actually “keep it simple” – find a way to eat asparagus that you like and that at the same time allows you to celebrate them and really appreciate their flavour. ➡An example from my blog: brown rice noodles with asparagus, courgettes, and tofu - a lovely #glutenfree recipe and a great idea to start cooking with #asparagus more often.⠀ .⠀ 📊Asparagus is also pretty famous for something else… the distinctive odour sometimes called "asparagus pee"! Wondering why? ➡ #foodchemistrychat Asparagus contains a compound called asparagusic acid, which our body converts into sulfur-containing chemicals that have a characteristic strong odour. But what's more interesting about this topic, is that not everyone can smell it. In a study published in the British Medical Journal, the researchers tried to know more about asparagus and the reasons why some people smell them in urine and others don't (a genetic variation was associated with asparagus anosmia (=> inability to smell asparagus in urine)). Chiara #amatterofnourishment⠀ .⠀ .⠀ ITA >> Gli asparagi sono una di quelle verdure che molte persone evitano di cucinare perchè, essendo piuttosto delicati, non sono facilissimi da preparare/abbinare. Il punto chiave in realtà è la semplicità: trova un modo di cucinare gli asparagi che ti piace e che, allo stesso tempo, ti dia la possibilità di apprezzare al meglio il loro sapore. Questa ricetta dal blog potrebbe esserti utile: noodles di riso integrale con asparagi, zucchine e tofu.⠀ .⠀ Vi siete mai chiesti quale sia la spiegazione tecnica per l'odore che gli asparagi conferiscono all'urina? Gli asparagi contengono acido asparagusico, che il nostro corpo converte in composti contenenti zolfo (da qui l'odore caratteristico). Ma la cosa interessante riguardo quest'argomento è anche che non tutti siamo in grado di percepire quest'odore dovuto agli asparagi. In uno studio, i ricercatori hanno cercato di capirne il motivo ed hanno concluso che questa separazione tra le persone sia legata ad una variazione genetica. Chiara

(EN/ITA) A large part of the food that gets wasted in a home comes from cooking too much and not storing those leftovers properly or not willing to eat again the same meal several times. . 🙋From my personal experience, I can totally understand someone who doesn’t get excited by thinking about eating the same food for 3 meals in a row: when I was a college student, I had to organise my grocery shopping and cooking just for myself and I know how easy it is to cook more than 1 portion or have leftovers for days. . 🍝But, instead of throwing away the leftovers, I’ve learned how to create new delicious meals using them, change up the flavors and textures, and actually turn what at the begin started as a mistake into a part of my weekly meal prep (when you spend your entire day between classes and laboratories, your meal prep skills definitely need to be on point!).⠀ .⠀ 🍝This baked pasta with a rich #vegetarian sauce is one of the 5 easy and tasty recipes made with leftovers from my #blog (➡#linkinbio). Now it's your turn: let me know which are your best hacks to reduce food waste 👇 Chiara #amatterofnourishment⠀ .⠀ .⠀ ITA >> 🙋Parlando per esperienza personale, capisco benissimo chi non esulta all’idea di mangiare le stesse cose per 3 volte di fila: quando frequentavo l’università dovevo gestire spesa/cucina soltanto per una persona; so quando è facile cucinare troppo per sbaglio e poi avere avanzi per giorni. . 🍜 Ma, invece di buttare via gli avanzi, ho imparato ad usarli come punto di partenza per creare dei piatti ricchi di gusto, variando i sapori e le consistenze. Ma c’è di più: ho anche capito come far diventare quello che era inizialmente un errore, una vera e propria parte della mia organizzazione settimanale (e quando passi tutte le tue giornate tra lezioni e laboratori, hai davvero bisogno di un po’ di idee per velocizzare le cose in cucina!).⠀ .⠀ 🍝Questa pasta al forno è una delle 5 idee per cucinare con gli avanzi che trovi #ontheblog. Quali accorgimenti usi in cucina per ridurre gli sprechi? Chiara

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