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!

DSC_0039

DSC_0067 (2)

pics14113

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.

DSC_0147


Get ready to take the first step toward a healthier lifestyle, click here to book today your FREE DIET EVALUATION CALL:book now black

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”

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.

DSC_0968

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).

DSC_0998

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

book now black

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

Lentil and Carrots Dahl

Another lovely idea for #meatlessmonday: a lentil soup inspired by the traditional Indian cuisine, nourishing and rich in flavour!

Chiara x

DSC_0002

Lentil and Carrots Dahl

(serves 4)

200 g red split lentils
3 medium-sized carrots
1 large shallot (or 2 small)
4-5 sundried tomatoes
1 tsp freshly grated ginger (or 1/3 tsp ginger powder)
1 tsp turmeric powder
a pinch of cayenne pepper
½ tsp tahini per person
extra virgin olive oil or ghee

option 1: ½ tsp garam masala
option 2: ½ tsp cumin and coriander seeds, ½ tsp fennel seeds, ¼ tsp cinnamon powder, 1-2 small cloves.

Heat a little bit of olive oil in a pot over a medium heat. Add the chopped shallot and stir until turns golden. Add the lentils (previously rinsed with water using a colander) and mix well. Add the chopped sundried tomatoes and enough water to keep the lentils covered. Add also the bay leaves and crushed fennel seeds (half of the total amount that you are using for this recipe). While the lentils are cooking, keep adding water in small amounts to be sure that there won’t be water left when they will be ready, but just a nice creamy soup.

After approx. 10 minutes, add the finely chopped carrots, with turmeric, cayenne pepper, and ginger. Mix well. If you are using the garam masala mix add that too. Cook the lentils for approx. 25 minutes or until they start to become quite creamy.

If you are using the mix of spices: heat in a pan ½ tbsp of olive oil and add the cumin, coriander, fennel seeds, cinnamon, and cloves. Stir well until fragrant. You can crush them in a mortar before or after toasting them. Add your mix of spices into the dahl and mix well – remove the bay leaves.

When the dahl is ready, turn off the heat – add ½ tsp of tahini per person and mix well. Leave to rest in the covered pot for 5-10 minutes before serving. You can serve it as itself with just a little bit of olive oil on top or you can decide to use some fresh parsley and/or a dollop of yogurt as topping. You can also decide to add a few slices of fresh green chilli on top for some extra spiciness.



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 CALLbook now black

Rice, beets, mushrooms and courgettes

You have probably already heard about “meat-free Monday”: is an international campaign that was launched some years ago to encourage people to eat at least on Monday meals without meat, considering both the effect on health and on the planet.

Continue reading “Rice, beets, mushrooms and courgettes”

Cecina or Farinata

This is a typical Italian simple recipe (originally from Tuscany and Liguria, but you can find it in other parts of Italy as well). Just a few basic ingredients, paired together to give you this tasty result – great eaten straight from the oven, or reheated, or even cold. It’s a versatile food – good as snack, or paired with a salad/soup for lunch, or as part of a savoury breakfast… why not?

Continue reading “Cecina or Farinata”