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.

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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

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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:

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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.

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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

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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:

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Brownies ai Fagioli Neri

(read in English)

Mi piace tantissimo riuscire a condividere il momento della colazione con il mio ragazzo – purtroppo non capita tutti giorni, ma cerchiamo di fare del nostro meglio! La vedo come un’occasione per passare più tempo insieme, parlare dei nostri impegni per la giornata, e condividere una colazione nutriente… Tante volte è anche un’opportunità per provare delle nuove ricette – esattamente quello che è successo con questi brownies. Li ho preparati un po’ di settimane fa provando ad ottenere una buona consistenza con alcuni ingredienti che avevo in mente: la prima volta erano decisamente troppo asciutti ma il sapore era promettente! La seconda volta, invece, erano buonissimi: con un po’ della classica consistenza da brownies, ma non troppo “bagnati”.. con la crosticina sopra, ma non troppo asciutti. Noi li abbiamo mangiati sia a colazione (accompagnati da un frullato), sia dopo cena come dessert.. ottimi in entrambi i casi!

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Brownies ai Fagioli Neri

Ingredienti

  • 180 g fagioli neri cotti
  • 110 g farina di riso integrale
  • 2 1/2 cucchiai di cacao in polvere non zuccherato
  • 1 1/2 cucchiai di sciroppo di datteri
  • 25 g ghee (ammorbidito – puoi utilizzare l’olio di cocco per una versione vegana, ma aggiungine un pochino di più rispetto al ghee)
  • 1 1/2 cucchiaino di lievito per dolci
  • 1 1/2 cucchiaino di zenzero fresco grattugiato
  • circa 200 ml bevanda agli anacardi

Frulla i fagioli, la bevanda agli anacardi, e lo zenzero finchè non ottieni una crema omogenea. Mettila poi in una ciotola ed aggiungi gli altri ingredienti (includendo il lievito per dolci alla fine) – mischia bene affinchè non ci siano grumi. Metti l’impasto dei brownies nella teglia, aggiustando la superficie con una spatola o il retro di un cucchiaio. Cuoci in forno preriscaldato a 180°C per circa 20-25 minuti – saranno pronti quando la parte superiore inizierà ad essere rigida ed si sarà formata una crosticina. Lascia raffreddare i brownies prima di tagliarli.

Puoi servirli con sopra yogurt Greco, cannella, e lamponi.

  • si conservano in un contenitore ben chiuso in frigo per qualche giorno
  • è importante che l’impasto dei brownies sia omogeneo e non ci siano pezzi di fagioli, per ottenere poi una buona consistenza dei brownies quando saranno cotti
  • i dolci o simili fatti con la farina di riso tendono a seccarsi facilmente, quindi non lasciarli troppo a lungo nel forno
  • sia la bevanda agli anacardi, sia il ghee (o olio di cocco) sono importanti per ottenere la classica consistenza “umida” dei brownies finiti


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!

 

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

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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…

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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”).

 



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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.

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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:

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Whole grain scones and Raw Raspberry Chia Jam

Before moving to Ireland, I never had a scone before… but they are such a lovely idea for breakfast or brunch that after trying them a couple of times, I ended up experimenting at home with several combinations. I always use whole grain flour as a base, but all the other ingredients are different every time (sometimes I also sneak in a part of almond flour) – being creative while cooking can actually be the key to really enjoy your healthier choices.

“DO YOU HAVE LIMITED OPTIONS? DO YOU END UP EATING THE SAME FOODS EVERY DAY?” …these are just two of the most common doubts for someone who wants to start having a healthier diet and lifestyle. And don’t make me start mentioning the fear of eating tasteless and boring food.

Well, speaking from my personal experience, when I have decided to embrace a healthier lifestyle, paying attention to what I was eating, cooking more from scratch, and reading the labels of products before buying them… my diet changed completely and has been an exciting journey made of new foods, preparations, combinations, flavours, and colours! It’s incredible because on one side I had this “discovery journey“, and on the other side I was learning more about myself, my body, tastebuds, cooking skills, and (last but not for importance) I was learning more about the FREEDOM to choose and not to be limited by a diet or a food trend or an impossible goal! After more than 10 years, my journey is not over yet and I’M SO GLAD that every day I’m still OPEN to experiment and learn!

Below you will find an example of what I’ve written… Scones and an easy raw jam that pair well with them!

Chiara x

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WHOLE GRAIN SCONES

Ingredients

  • 200 g whole grain flour (I usually use wheat or spelt or a mix of them)
  • 2 tbsp coconut oil (measured solid)
  • 2 1/2 tsp baking powder
  • 1 tbsp apple cider vinegar
  • 1 tsp cinnamon powder
  • 1 tbsp date syrup (optional)
  • almond or hazelnut drink

If the coconut oil is solid, start by placing your 2 tbsp in a small cup and wait until it gets warmer and softer. In a large bowl, mix the flour, date syrup, and cinnamon – in a cup/glass, mix the 2 liquids (mix approx. 100 ml of vegetable drink with the vinegar, then if you will need more liquid, simply add some extra plant-based drink). Add the coconut oil to the dry ingredients and mix with your hands until the flour starts to “crumble”. Then, add the baking powder and, straight after, start including the remaining ingredients in small portions, checking if your dough really needs more liquid or not. When the dough is ready and doesn’t stick to your hands anymore, quickly cut the scones – I use a cutter that has a diameter of 7.5 cm and I roll out the dough to approx. 3-5 cm (but you can decide how to make them – in this way, you will make 4-5 large scones with the quantities listed above).

Bake in a preheated oven at 180°C for approx. 20 minutes. When they are almost ready, I brush them with a mix made with a splash of almond drink and a little bit of date syrup (approx. 2 tbsp drink + 1/4 tsp date syrup) – you can do this step twice so the scones will be more golden on top.

Serve them warm with Greek yogurt (or coconut yogurt) and fresh berries or the raspberry chia jam that you find below.

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RAW RASPBERRY CHIA JAM

Ingredients

  • 250 g fresh raspberries*
  • 3 tbsp chia seeds
  • juice of 1/2 lemon
  • optional: add a pinch of vanilla or 1/2 tsp freshly grated ginger

Mash your washed raspberries with a fork, add the lemon juice and the chia seeds (add also some vanilla or ginger, if you are using them). Mix well and leave in the fridge for at least 15 minutes before using it (you can add more lemon juice or 1-2 tbsp of water to get your preferred consistency for the jam). You can store the jam in a closed container in the fridge for a couple of days.

* my suggestion if you use frozen raspberries: heat them for approx. a couple of minutes in a pan with 1/2 tsp of ghee, mash them with a fork and leave to cool down before adding the seeds.



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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