Quick And Easy: Strawberry And Banana Smoothie

Strawberry and banana smoothy in a glass jar on green napkin, on a wood board, frullato fragole e banana

This week’s healthy recipe is packed with fibre, vitamin C, B6, manganese, potassium and with the vegetable proteins of the oats and the soya milk….Today I am sharing a dairy-free smoothie recipe for a super healthy and delicious energy boosting drink filled with bananas and strawberries; perfect for breakfast or as a light lunch. No need to say that banana and strawberry are a match made in heaven… Enjoy! ;-)

Strawberry and banana smoothy in a glass jar on green napkin, on a wood board, frullato di fragole e banana

Strawberry and banana smoothy in a glass jar on green napkin, on a wood board, frullato di fragole e banana

Strawberry and banana smoothy in a glass jar on green napkin, on a wood board, frullato di fragole e banana

Strawberry and banana smoothie

Ingredients

Serves 2

250 g strawberries, washed and cleaned

100 ml soya milk

2 bananas, cut into chunks

4 tablespoons of rolled oats

the grated zest of an organic lemon

1 tablespoon of honey (optional)

a few leaves of fresh mint (optional)

3 ice cubes

Strawberry and banana smoothy in a glass jar on green napkin, on a wood board, frullato di fragole e banana

Method.

1. Blend all the ingredients together until smooth.

Strawberry and banana smoothy in a glass jar on green napkin, on a wood board, frullato di fragole e banana

2. Serve in two large glasses or glass jars with two straws.

Strawberry and banana smoothy in a glass jar on green napkin, on a wood board, frullato di fragole e banana

Strawberry and banana smoothy in a glass jar on green napkin, on a wood board, frullato di fragole e banana

Smoothie con fragole e banane.

Ingredienti

per 2 persone (due smoothie grandi)

250 g di fragole, lavate e pulite

100 ml di latte di soia

2 banane, tagliate a pezzi grandi

4 cucchiai di fiocchi d’avena

la scorza grattugiata di un limone, non trattato

1 cucchiaio di miele (facoltativo)

qualche foglia di menta fresca (facoltativo)

3 cubetti di ghiaccio

Preparazione.

1. Frullate tutti gli ingredienti fino ad ottenere una consistenza cremosa.

2. Servite in due bicchieri grandi (oppure in due vasetti di vetro) con delle cannucce.

Chickpea And Potato Soup With Lots Of Rosemary!

I have to admit that this recipe comes from my mother’s favourite dishes. She was enthusiastic about this dish and as soon as I tasted it I could see why… Not only is it a delicious and tasty soup, but it’s also a recipe that anyone can make and with ingredients that are cheap and everyone has in the kitchen pantry.

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For this dish I used ditaloni, which is a short pasta often used in soups in Italy. If you don’t find this particular kind of pasta you can replace it with some broken spaghetti (make them two-three centimetres long). You can also add some freshly grated Parmesan cheese to add some flavour and protein, however this soup is so tasty that you don’t really need to add any additional ingredients to flavour it…It is delicious!!!

Chickpea and potato soup with rosemary in a blue bowl on a black dish, on blue painted wood board. Zuppa di ceci e patate al rosmarino.

Chickpea and potato soup with rosemary.

Preparation and cooking time: about 30 minutes

Ingredients

Serves 4

1 onion, peeled and finely chopped

2 garlic cloves, peeled and finely chopped

3 sprigs of rosemary

2 cans of chickpeas

Vegetable stock made with organic vegetable stock cubes

2 large potatoes, washed, peeled and diced

220 g of ditaloni

3 tablespoons extra virgin olive oil

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Method.

1. Sauté the chopped onion with 3 tablespoons of extra virgin olive oil, after a few minutes add the chopped garlic.

Onions and potatoes on cutting board with knife.

2. When the onion is soft and transparent, add the chickpeas with the diced potatoes and the rosemary sprigs. Cover with vegetable stock and simmer for about 20-25 minutes. Stir quite often during the cooking time.

Chickpea and potato soup with rosemary.. Zuppa di ceci e patate al rosmarino.

Chickpea and potato soup with rosemary. Zuppa di ceci e patate al rosmarino.

3. Cook the pasta separately and then drain when is al dente.

4. When the soup is ready remove the rosemary, then add the pasta and serve.

Chickpea and potato soup with rosemary in a blue bowl on a black dish, on blue painted wood board. Zuppa di ceci e patate al rosmarino.

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Zuppa di ceci e patate al rosmarino.

Tempo di preparazione e cottura: 30 minuti circa

Ingredienti

Per 4 persone

1 cipolla

2 spicchi d’aglio

3 mazzetti di rosmarino

2 scatole di ceci

Brodo fatto con due dadi vegetali biologici

2 patate grosse, lavate, pelate tagliate a pezzetti

220 g di ditaloni

3 cucchiai olio extra vergine d’oliva

Preparazione.

1. Fate soffriggere la cipolla tritata con tre cucchiai d’olio extra vergine d’oliva, dopo qualche minuto aggiungete l’aglio tritato.

2. Quando la cipolla sarà diventata morbida e trasparente, aggiungete i ceci, le patate e 3 rametti rosmarino. Ricoprite con del brodo vegetale e fate cuocere per 20-25 minuti, mescolando abbastanza spesso.

3. A parte cuocete la pasta, poi scolatela quando è al dente.

4. Quando la minestra è pronta togliete i rametti di rosmarino, poi aggiungete la pasta e servite.

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Caprese Flatbread Wraps (piadine alla caprese)

Today we are going to prepare a delicious Caprese salad in “pockets”, a fresh and light meal for a healthy lunch on the go, that can also be served as a tasty appetiser. These Caprese Piadinas are perfect for this season and they are so quick and easy to make!

Italian flatbread with Caprese salad on a wooden board. Piadina con mozzarella e pomodorini.

See also the Whole spelt Piadina (Italian flatbread) recipe

Caprese flatbread wraps

Ingredients

Serves 4

4 spelt Piadinas ( Whole grain Italian flatbreads)

2 fresh mozzarella cheeses

12 ripe Piccadilly or cherry tomatoes

a handful of fresh basil leaves

extra virgin olive oil to taste

salt and pepper to taste

Mozzarella cheese, cherry tomatoes and basil leaves on wooden board.

Method.

1. Drain and squeeze the mozzarellas well.

2. Wash and dry the tomatoes and the basil leaves, then cut the tomatoes into halves.

basil leaves, mozzarella and cherry tomatoes on a wooden board.

3. Fold and then fill each Piadina with 6 pieces of tomatoes, some slices of the mozzarella and some basil leaves.

Italian flatbread with Caprese salad on a wooden board. Piadina con mozzarella e pomodorini.

4. Season with plenty of extra virgin olive oil, salt, pepper and serve.

Italian flatbread with Caprese salad on a wooden board. Piadina con mozzarella e pomodorini.

Italian flatbread with Caprese salad on a wooden board. Piadina con mozzarella e pomodorini.

Tip. You can add some crushed garlic, a few drops of balsamic vinegar and/ or a pinch of dried oregano for more flavour.

Piadina alla caprese.

Ingredienti

Per 4 persone

4 piadine sfogliate grandi (andate alla ricetta della piadine di farro)

2 mozzarelle freschissime

12 pomodori maturi (piccadilly o ciliegino)

una manciata di foglie di basilico fresco

olio extra vergine di oliva q.b.

sale e pepe q.b.

Preparazione.

1. Scolate e strizzate bene le mozzarelle.

2. Lavate e asciugate i pomodori, poi tagliarli a metà. Mondate e lavate anche le foglie di basilico.

3. Piegate e riempire ogni Piadina con 6 pezzi di pomodori, qualche fetta di mozzarella e qualche foglia di basilico.

4. Condire con abbondante olio extra vergine di oliva, sale, pepe e servite.

Nota.

Potete aggiungere agli ingredienti anche un po’ d’ aglio crudo (tritato molto finemente), qualche goccia di aceto balsamico e / o un pizzico di origano per dare sapore.

Whole Spelt Piadina (Italian flatbread)

The Piadina Romagnola is a flatbread traditionally made in Emilia-Romagna, an Italian region well known for its delicious food and wonderful recipes. Usually, this bread is made with simple ingredients like: white 00 flour (Italian plain flour), lard, water, milk and fine sea salt… However there are some variations in ingredients, thickness and consistency. This week we are going to prepare a whole grain piadina sfogliata made with yogurt and extra virgin olive oil, instead of using lard and plain flour, for a lighter high-in-fibre version of the Piadina.

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You can be very creative and fill this bread with lots of fresh seasonal ingredients.

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Tips.

1. For the cooking method I suggest you use a heavy-based large and flat pan; a cast iron or a stone-derived pan is possibly the best thing you can use for this preparation.

2. Dust the pastry with some flour before placing it on the hot pan to cook. Then, when the piadina is cooked, wipe the surface of the pan with some paper. Repeat this operation before cooking each bread, otherwise the flour left on the pan will burn and change the flavour of the piadina.

3. I added a little bit of yogurt to replace the milk and lard, however you can replace the yogurt with more oil and water, if you want a dairy-free recipe.

Whole spelt Piadina (Italian flatbread)

for 5 large flatbreads

Ingredients

400 g wholemeal spelled flour

50 ml extra virgin olive oil

1/2 teaspoon fine sea salt

1/2 teaspoon baking soda

3 tablespoons of yogurt (I used full-fat, but you can use low-fat yogurt if you prefer)
200 ml of water

Method.

1. Mix all the ingredients in a bowl, then cover with cling film and let sit for 30 minutes.

2. Heat a large non-stick frying pan (use a pan with 24 cm in diameter).

3. Cut the dough into five pieces. Using a rolling pin, roll out the dough until you get a round thin sheet of pastry, with a diameter a little ‘smaller than the diameter of the pan.

4. Dust the Piadina and place it on the hot pan, over a medium-high heat. Cook the flatbread on each side for a few minutes until crispy and golden.

5. Cook all the Piadinas, then fill them with all the fresh ingredients that you like.

See also Caprese flatbread wraps (piadine alla caprese)

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The preparation of this recipe is so quick and easy that you won’t be buying flat bread anymore!!

Piadine sfogliate di farro (senza strutto)

Per 5 piadine 

Ingredienti

400 g di farina integrale di farro

50 ml di olio extra vergine d’oliva

1/2 cucchiaino di sale

1/2 cucchiaino di bicarbonato

3 cucchiai di yogurt intero

200 ml d’acqua

Preparazione.

1. Impastate tutti gli ingredienti in una terrina, poi ricoprite con la pellicola e lasciate riposare per 30 minuti.

2. Scaldate una padella antiaderente abbastanza grande (uso una padella con 24 cm di diametro).

3. Tagliate la pasta in cinque pezzi. Stendete la pasta con un matterello fino ad ottenere una sfoglia rotonda e sottile (del diametro un po’ più piccolo della padella).

4. Infarinate la sfoglia e mettetela sulla padella. Fate cuocere per qualche minuto e poi girate la piadina per cuocerla uniformemente. Quando la piadina è dorata su entrambi i lati è pronta.

5. Preparate tutte le piadine, poi farcitele con con il ripieno che desiderate.

Guardate anche la ricetta per la piadina alla caprese

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Picture Gallery: Hanbury Botanical Gardens

A piece of paradise, near the French-Italian border in Liguria. These gardens are a real gem!

The Villa

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The Flowers

Visit unesco.org or giardinihanbury.com for more information

Crepes With Swiss Chard And Borage Filling

This week I am sharing a recipe with some traditional Genoese flavours, adapted for you with the usual healthy twist. Perfect for the holiday season, these crepes with swiss chard and borage filling are light, packed with fibres, deliciously crispy on the outside and juicy on the inside. As a final touch, we are going to serve this dish with plenty of light béchamel sauce, an extra creamy and gluten-free parmesan-flavoured sauce perfect for this recipe.

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In this preparation I used borage because it is a popular ingredient in Genoese traditional recipes, however, if you have problems finding fresh borage you can replace it with spinach or chards.

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Crepes with swiss chard and borage filling

Serves 4-6

Ingredients

for the filling

500 g of Swiss chard

200 g of borage

150 g fresh ricotta

80 g of Parmesan Cheese

2 eggs

salt and pepper to taste

for the crepes

6 buckwheat crepes (see the buckwheat crepes recipe)

extra virgin olive oil

salt and pepper to taste

Method.

1. Put all the ingredients for the filling in a blender and then blend everything together until creamy.

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2. Fill 6 buckwheat crepes with the mixture, then place the crepes on a baking tray, previously lined with baking paper and greased with extra virgin olive oil.

3. Season the crepes with more extra virgin olive oil and bake at 180 ° C (356° F) for 25-30 minutes.

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4. Serve the crepes with plenty of warm béchamel sauce (see the gluten-free béchamel sauce recipe).

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Crepes con ripieno di bietole e borragine.

Ingredienti

Per 4-6 persone

Per il ripieno

500 g di bietole

200 g di borragine

150 g di ricotta

80 g di Parmigiano Reggiano

2 uova

Per le crepes

6 crepes di grano saraceno (guardate anche la ricetta delle crepes di grano saraceno)

olio extravergine d’oliva

sale e pepe q. b.

Preparazione.

1. Mettete tutti gli ingredienti (senza l’olio) in un mixer e amalgamate bene tutto fino ad ottenere un composto cremoso.

2. Riempite le crepes di grano saraceno con il ripieno, poi mettetele su una teglia ricoperta con carta da forno, unta con un po’ d’olio extra vergine d’oliva.

3. Condite anche le crepes con un po’ d’olio e infornate a 180° C per 25-30 minuti.

4. Servite le crepes con sopra la besciamella calda (guardate anche la ricetta della besciamella senza glutine).