Tag Archives: gluten free

Bruxelles’s Rice

8 Oct

rice1Thinly sliced Brussels Sprouts are paired with fried rice for the perfect healthy dinner! Super simple and ready in just 20 minutes!
Brussels sprouts are a member of the Brassicaceae family of vegetables and closely related to kale, cauliflower and mustard greens. These cruciferous vegetables resemble mini cabbages and are typically cut, cleaned and cooked to make a nutritious side dish or main course. Brussels sprouts boast high levels of many nutrients and have been linked to several health benefits. They are low in calories but high in many nutrients, especially fiber, vitamin K and vitamin C. Contain kaempferol, an antioxidant that may reduce cancer growth, decrease inflammation and promote heart health: some studies show that the compounds found in Brussels sprouts may decrease the risk of cancer.
Brussels sprouts are high in fiber, which can promote regularity, support digestive health and reduce the risk of heart disease and diabetes. Also they are high in vitamin K, a nutrient important for blood clotting and bone metabolism. The fiber and antioxidants in Brussels sprouts may help keep your blood sugar levels stable.
And last but not least they are a good source of ALA omega-3 fatty acids, which can reduce inflammation, insulin resistance, cognitive decline and blood triglycerides.

rice2Brussels sprouts make a healthy addition to any diet and are easy to incorporate into side dishes and entrées. People often enjoy them roasted, boiled, sautéed or baked.
For a simple side dish, first cut off the ends of the Brussels sprouts. Mix the sprouts with a bit of olive oil, salt and pepper, and then roast them on a baking sheet until they’re crispy. Brussels sprouts can also be added to pasta, frittatas or stir-fried dishes for a flavorful and nutritious dinner like mine!

Coconut oil to taste
12 oz Brussels sprouts, trimmed and quartered (340 g)
1 large carrot, peeled and sliced into thin half-moons
1⁄4 cup walnuts (4 tbsp)
1⁄4 cup fresh basil leaves (6 g)
1 cup loosely packed fresh cilantro, chopped (16 g)
1 cup finely chopped scallion (130 g)
4 cups cooked and cooled rice (630 g)
2 tbsp soy sauce or tamari
1 tbsp freshly squeezed lime juice
1⁄2 tsp agave nectar

Heat a large, heavy-bottomed pan (preferably cast iron) over medium-high heat. Sauté the Brussels sprouts and carrots in some coconut oil for about 5 minutes, until the Brussels sprouts are lightly charred. Toss in the walnuts and cook for 2 minutes, tossing often, until toasted. Transfer everything to a large plate and set aside.
Lower the heat to medium and add more oil. Sauté the basil, cilantro, scallions for about a minute, until the herbs wilt slightly and everything smells aromatic and wonderful. Then, add the rice and more oil and cook for about 5 minutes, tossing often.
Add the Brussels mixture back to the pan, and drizzle in the soy sauce, lime juice, and agave. Cook for 3 more minutes or so, until the rice is lightly browned.
Taste for salt and adjust, if necessary.


No Bake Cereal Cookies

1 Oct

final cookiesI’m a huge fan of no bake cookies especially on the summers season when you’re craving something sweet and at the same time refreshing (that is not an ice cream).

This cookies are an easy and sweet treat with no baking required! Everyone will love these chewy, sweet, and salty cookies that are ready in no time at all!

Ingredients (for 16 serving)
1/2 cup natural peanut butter
1/3 cup maple syrup
1 teaspoon vanilla extract
3 cups oat
3 cups cereal you prefer (I use puffed rice)
1 cup of mixed seeds
1/4 cup dark chocolate chips
a pinch of salt

Grease an 8×8 pan (i used coconut oil)
In a medium saucepan, add the peanut butter, maple syrup and vanilla and stir over medium low heat until warm and creamy.
Add in the three cups of oat and cereal and mix through until well combined
Pour the peanut butter cereal into pan and press down firmly and evenly
In a small bowl or sauce pan, melt the chocolate chips and then drizzle over the bars
mixedPlace in the freezer for 15 minutes until firm.
cookie squareCut into squares and enjoy!

Sorghum Salad

24 Sep

sorgo2Sorghum has been around for thousands of years and over this time period it has evolved from a crop with a single purpose to a multi-facetted grain famous for its gluten-free attributes and future in the ethanol world.
The name “sorghum” comes from Italian “sorgo”, in turn from Latin “Syricum (granum)” meaning “grain of Syria”.
Sorghum ranks fifth among the most important cereal crops of the world, after wheat, rice, corn, and barley in both total area planted and production. Is higher in protein and lower in fat content than corn, but does not contain carotene as corn does. Also contains calcium and small amounts of iron, vitamin B1, and niacin. For human consumption, the gluten-free grain is usually ground into a meal that is made into porridge, flatbreads, and cakes. If you want more ideas please read this article.

I decided to make a fresh salad with sorghum and I used few simple ingredients:
2 cups of sorghum
1 can of chickpeas
2 tomato
2 cups of fresh arugula (organic)

First cook the sorghum in a pressure cooker  for 18 to 20 minutes. In the meantime chop finely the arugula and tomato.
Transfer the fresh ingredients into a big bowl and add the chickpeas with 1 spoon of olive oil, fresh chives and gomasio. For last add the sorghum. And this is the final result!
Have a nice week!

Vegan Parfait

10 Sep

vegna parfait2This is one of my FAVORITE sweet treats to make during the month of September! It’s great for breakfast (or dessert!) and perfect to serve at holiday gatherings!

This Vegan Kiwi Pumpkin Parfait is made with only 5 ingredients, and a single serving can be made in under 5 minutes! Pumpkin and kiwi are so vibrant in color, and with each ingredient varying in color and texture, this dish plates beautifully.

1 cup unsweetened pumpkin
1 cup vanilla bean non-dairy vegan yogurt ​
1 cup diced kiwi
3 TBSP raw pumpkin seeds
Dash of cinnamon (top of your parfait with cinnamon to your liking!)

vegan parfait coverLayer all of your ingredients in any order you prefer, or mix them all up, either way it’ll taste great! This dish is best if enjoyed immediatly after making, however, a few hours in the fridge won’t make a huge difference, so feel free to make this ahead of time and take it with you to work!

vegan parfait1Enjoy it…

Vegan Stew Italian Style

3 Sep

stewRecipes based on the stewing method of cooking have been traced back as far as the days of the Roman Empire and Apicius de re Coquinaria, thought to be the oldest known cookbook in existence.Though the Romans had long outgrown it by then, stewing came to prominence in Italy during the early 19th century, during a period of economic turmoil that led to mass poverty. With only a hanging pot, an open fire and a few fairly easily attainable ingredients, even poor families were able to survive on Italian stew.

Stews are commonly regarded as “comfort” foods, everyday dishes served to family or close friends in an intimate setting, rather than as fare in a more public setting or at special occasions.

stew1Today I prepared a vegan version

10 baby potatoes quartered or 2 medium potatoes cubed
2 homemade vegan burger with tomato and eggplant
3 carrots peeled and chopped
3 stalks of celery, chopped
1 onion, diced
4 cups of low-sodium vegetable broth
8 fresh tomatoes or 1 28 ounce can of tomatoes
2 teaspoon Italian herb mix

Combine ingredients in crockpot, starting with the carrots at the bottom, then potatoes, celery, and onions.  Pour tomato mixture over top. Add the cups of vegetable broth. It doesn’t have to cover all of the vegetables, but almost. Add the chopped vegan burger (if you prefer you can use vegan meatballs). Cover the pot, bring to a boil and then reduce to medium heat (between 4 and 5) and cook for 45-55 minutes until the potatoes are soft. If you use slow cooker reduce the time (20 minutes).
Season to taste with Italian herb mix, salt and pepper. To make it thicker, take a potato masher and roughly mash only a part of the stew about ¼ of it to make the broth thicken and become a chunky stew.
stew_servedServe with gomasio andr fresh parsley.


Lentil salad

6 Aug

Hi everyone,
August is come and in this time of the summer I feel that summer it’s over! I know know there is an entirely month to go but you know, you are coming to make plans for september, back to school, back to sport’s class, routine and suddenly it’s Christmas…

Because I have this feeling today I tried a Gena Hamshaw‘s recipe with a little variations. First of all I complimented her with a very sincere comment on her published recipe and secondarily I modified the original recipe and that because I didn’t have a particular ingredient: the need sharpens the wits!!!


1 tablespoon + 1 teaspoon olive oil
3 cups of sliced mushrooms (I used portobello)
2 cups of cherry tomatoes
2 tablespoons balsamic vinegar
1 can lentils, drained and rinsed
Salt and freshly ground pepper, to taste
4 cups baby spinach

Heat 1 tablespoon of the oil in a large wook over medium heat. Add the mushrooms. Cook for 7-10 minutes.
then add the tomatoes and cook in the pan for 3-4 minutes. Add the vinegar.
Continue to cook everything, stirring every now and then, for a few minutes.
Stir in the lentils. Mix everything well and cook for another 2 minutes.
Add salt and  ground pepper.
Remove the mixture from heat.

lentil salad
I served over baby spinach, with slices of carrot to decorate the plate.

Matcha Tea

28 Jul

I never tried matcha since yesterday…. I was sit in my (soooo green) balcony, reading The Seven Habits of Highly Effective People (by Stephen R. Covey) after that, I decide to watch some videos on Youtube about relaxing, chilling and stuff like that and I saw this video in particulary SUMMER MORNING ROUTINE | chill + relaxing  by Jenny (Channel Wear I live) and at minute 1:47 she prepared a simple but delicious mug of matcha – latte tea. Like I said I never tried matcha, probably because the smell: it’s smell like paper and algae..I don’t know..but that small stop me to find more about this absolutely amazing tea.
matcha_kitFist of all I discover that I had in my pantry a sampler of Japanese Organic Matcha Green Tea Powder – Premium Grade by Clearspring it was a sign of destiny.. The universe is sending me a message : try matcha!!!
I decide to do some researches about this tea and I found out that Matcha tea is unique because the process of shading and harvesting increases the content of L-Theanine, an amino acid that helps balance the caffeine. While matcha may contain the same caffeine as other types of tea, the L-Theanine is known to create calmness without drowsiness.

Another benefit to Matcha is the high concentration of antioxidants. One study found that Matcha has 137 times the polyphenols (notably, epigallocatechin gallate (EGCG)) than regular green tea. (1) In fact, this type of green tea contains over 60x the antioxidants of spinach and 7x the antioxidants of high quality dark chocolate. There is some evidence that these polyphenols may have a protective effect against some types of cancer.

EGCG, found in high concentrations in Matcha, has been shown to increase the rate of burning stored fat as energy, as well as decreasing the formation of new fat cells. Other studies have shown that the catechins in Matcha increase the body’s rate of calorie burning each day and offered additional fat burning benefit during exercise.

A 2011 study in the American Journal of Clinical Nutrition showed that the catechins in green tea had a significant effect on lowering LDL cholesterol. A 2013 Cochrane review also showed that regular green tea consumption was associated with lower blood pressure and an decreased risk of stroke.

The L-Theanine in green tea is known to help stimulate alpha brain waves. These waves are known for their ability to help increase focus and concentration.

The process of shading the Matcha leaves creates an increased amount of Chlorophyll, which some preliminary research has shown may help the body eliminate heavy metals and other harmful buildup. Research is still lacking in this area, but many alternative doctors recommend Chlorophyll for this purpose.

The same antioxidants that make green tea protective, including epigallocatechin gallate (EGCG), may also help support skin health by reducing inflammation and free radicals that accelerate skin aging.

After reading few articles I decided was the right time to drink Matcha. I found a lot of recipe (especially on Pinterest) but I didn’t have the right equipment so I decide to use
1 teaspoon Matcha Powder
1 cup (8 ounces) water at 175 degrees F.

I put the powder into the glass mugMATCHA_powderSlowly I added the hot water
MATCHA_waterBecause I don’t have the bamboo whisk ( I’m sure it violates ceremonial tea procedure) I mixed the powder with a milk frother (like in the video is just as efficient and creates a frothy drink as well).
I added almond rice latte and 1 tbs of agave syrup.  You can also experiment with adding almond or coconut milk, or even a liquid stevia though these were not used in traditional teas.

The taste was delicious… creamy and sweet… I didn’t smell the algae- paper (probably because the Cleanspring powder was an excellent quality of matcha). By the way today I bought on Amazon my first sack of matcha (from Mighty Matcha Winner of the Great Taste Gold Award, our premium ceremonial grade ultra-fine powder)

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