Category Archives: RESOURCES

Salmon & Rocket Patties

This recipe is so easy to make and so versatile! It can be served as a main meal with various vegetables, rice and lots of homemade sauces. You can be creative and modify the ingredients as you wish, for example using some cooked asparagus instead of rocket or simply a lot of parsley to flavour the dish. You can use some leftovers, if you have potatoes, vegetables or fish that blend well with the other ingredients…. Anyway, have some fun with it!

In this recipe I used frozen salmon fillets ; I defrosted the fish and drained it well before I started with the recipe method. I also used rocket leaves because they are very aromatic and they really go well with salmon. Rocket is usually eaten raw, but is also wonderful cooked! Try it! 😉

Salmon & Rocket Patties (oven baked).

for about 8-10 patties

Ingredients

2 salmon fillets, 200 g (skinless and boneless)

2 large floury potatoes

2 eggs

1 onion (or 2 spring onions), finely chopped

60 g fresh rocket leaves

1 tablespoon fresh parsley leaves, finely chopped

4 tablespoons grated Parmesan cheese (optional)

4 tablespoons extra virgin olive oil

breadcrumbs

salt and pepper to taste

Method.

1. Steam (or boil) the potatoes until tender, then mash them well.

2. In a frying pan, sauté the onion in 1 tablespoon of extra virgin olive oil, until tender.

3. Break the salmon flesh into small pieces. Place the salmon in a bowl and then add the onion, the chopped herbs, the mashed potatoes, 4 tablespoons of grated Parmesan cheese and some salt and pepper.

4. Beat 2 eggs then add them to the mixture and stir everything well.

5. Shape some patties and roll them in a plate full of breadcrumbs, until evenly coated.

6. Place in the oven at 160° C for about 20-25 minutes with 3 tablespoons of extra virgin olive oil (or you can fry them, if you prefer).

Serve with vegetables and a sauce of your choice. Enjoy!

Crocchette di rucola e salmone (cotte al forno)

per circa 8-10 crocchette

Ingredienti

2 filetti di salmone, 200 g (senza pelle e senza osso)

2 patate grosse farinose

2 uova

1 cipolla (o 2 cipollotti), tritata finemente

60 g di foglie di rucola fresca, tritate

1 cucchiaio di prezzemolo fresco foglie, tritato finemente

4 cucchiai di parmigiano grattugiato (facoltativo)

pangrattato q. b.

olio extra vergine di oliva

sale e pepe

Preparazione.

1. Fate cuocere le patate a vapore (o fate bollire) fin quando sono tenere, poi schiacciatele con lo schiaccia patate.

2. Fate soffriggere la cipolla con 1 cucchiaio di olio extravergine d’ oliva per qualche minuto.

3. Rompete la polpa di salmone a pezzetti con le mani. Mettete il salmone in una ciotola e poi aggiungere la cipolla, le erbe tritate, le patate schiacciate, 4 cucchiai di parmigiano grattugiato, sale e pepe.

4. Sbattete 2 uova e aggiungetele al composto. Mescolate bene il tutto.

5. Formate delle polpette grosse e schiacciate, poi passatele in un piatto con abbondante pangrattato, fino a ricoprirle uniformemente.

6. Cuocete in forno a 160 ° C per circa 20-25 minuti con abbondante olio extra vergine d’oliva (oppure potete friggerle, se preferite).

Servite con verdure e salse a piacere.

Quick And Easy : Nectarine And Blueberry Smoothie

Packed with antioxidants, extremely creamy and delicious!

Enjoy! XX

Nectarine & Blueberry Smoothie

2 Servings

Ingredients

2 large nectarines

120 g blueberries

4 tablespoons greek yogurt (optional)

6 ice cubes

2 tablespoons of agave syrup (or honey), or 3 if you like it quite sweet

Method.

1. Wash and peel the nectarines, then wash the blueberries and place the fruit in a blender.

2. Add 4 tablespoons of greek yogurt, the agave syrup and 6 ice cubes. Blend everything until smooth.

3. Serve in two large glasses with a couple of straws.

Smoothie di pesche e mirtilli

2 Porzioni

Ingredienti

2 pesche noci

120 g mirtilli

4 cucchiai di yogurt greco (facoltativo)

6 cubetti di ghiaccio

2 cucchiai di sciroppo d’agave (o miele), oppure 3 se vi piace molto dolce

Preparazione.

1. Lavate e sbucciate le pesche, poi lavare i mirtilli e mettete la frutta in un frullatore.

2. Aggiungete 4 cucchiai di yogurt greco, lo sciroppo d’agave e 6 cubetti di ghiaccio. Frullate tutto fino ad ottenere un composto omogeneo.

3. Servite in due bicchieri grandi con un paio di cannucce.

Frozen Watermelon And Strawberry Smoothie

A quick, refreshing and delicious drink! Simply perfect for the summer!

Enjoy! 🙂

Frozen watermelon and strawberry smoothie.

Ingredients

2 Servings

400 g watermelon sweet and ripe (remove the rind and pips and weight the watermelon)

300 g strawberries

a few leaves of fresh mint

Method.

1. Cut the watermelon into chunks and freeze for 3-4 hours.

2. Wash the strawberries, remove the leaves and place the fruit in a blender.

3. Add the frozen watermelon then blend with the strawberries and a few mint leaves. Blend until smooth.

4. Serve cold with a couple of straws.

You can add some agave syrup or honey for a sweeter flavour. You can also add a little greek yogurt if you prefer a creamier smoothie.

Smoothie molto freddo di anguria e fragole.

Ingredienti

Per 2 porzioni

400 g di polpa di anguria dolce e matura (prima di pesare levate scorza e semi)

300 g di fragole

qualche foglia di menta fresca

Preparazione.

1. Tagliate l’anguria a pezzi (di 5 cm circa) e congelate per almeno 3-4 ore.

2. Lavate le fragole, rimuovete le foglie e mettete la frutta in un frullatore.

3. Frullate bene l’anguria ghiacciata con le fragole e qualche foglia di menta.

4. Servite lo smoothie in due bicchieri grandi, con alcune cannucce.

È possibile aggiungere un po ‘di sciroppo d’agave o di miele, se si preferisce un sapore più dolce. Aggiungete un po’ di yogurt greco per una consistenza più cremosa.

Pasta With Easy Fresh Tomato Sauce

Pasta al pomodoro is cheap, easy to make and absolutely delicious! There are several variations of this dish, made using different ingredients to personalise and flavour the sauce, but I personally prefer one of the simplest version made with fresh tomatoes.

Today I am going to show you the recipe I usually prepare at home. Basically, to make this delicious tomato sauce you’ll need just four ingredients: cherry tomatoes, garlic, fresh parsley and, of course, extra virgin olive oil. Try to use only the best quality ingredients in this recipe, it will be a little more expensive but I can assure you that it will make a huge difference in the end.

Tip. You can replace the garlic with a small chopped onion and the parsley with a handful of fresh basil leaves, for a more delicate flavour.

Pasta al pomodoro fresco.

Ingredients

For 4 servings

Easy

350 g thick spaghetti (but you can use any pasta you like)

500 g fresh and ripe cherry tomatoes

3 cloves of garlic, chopped

a bunch of fresh parsley

5 tablespoons of extra virgin olive oil

grated Parmesan cheese to taste (optional)

salt and pepper to taste

Method.

1. Wash and dry the tomatoes, then cut them into small pieces. Leave in a strainer to drain.

2. Wash the parsley, remove the stem, then finely chop the leaves.

3. Cook the pasta al dente, following the instructions on the packaging, then drain and set aside.

4. Sauté the garlic with 5 tablespoons of extra virgin olive oil for a minute or two. At soon at the garlic softens add the chopped tomatoes. Let shimmer for about 10 minutes, then add the chopped parsley with some salt and pepper.

5. Add the pasta to the sauce, sauté for only a couple of minutes and serve with plenty of grated parmesan (but it’s optional) on top.

Pasta al pomodoro fresco.

Ingredienti

Per 4 persone

Facile

350 g di spaghetti grossi

500 g di pomodorini ciliegia maturi

3 spicchi d’aglio tritati grossolanamente

un mazzetto di prezzemolo fresco

5 cucchiai di olio extravergine d’oliva

parmigiano grattugiato q. b. (facoltativo)

sale e pepe

Preparazione.

1. Lavate e asciugate i pomodori, poi tagliateli a pezzetti. Lasciate i pezzetti di pomodoro in un colino per far scolare l’acqua in eccesso.

2. Lavate il prezzemolo, tagliate i gambi e tritate finemente le foglie.

3. Preparate gli spaghetti molto al dente, poi scolate e mettete da parte.

4. Fate rosolare l’aglio in una padella grande, con 5 cucchiai di olio extra vergine di oliva, per un minuto o due. Quando l’aglio sarà ammorbidito, aggiungere i pomodori tritati. Fate cuocere per circa 10 minuti, quindi aggiungete il prezzemolo tritato con il sale e il pepe.

5. Mescolate la pasta al condimento, poi fate rosolare per un paio di minuti e servire con abbondante parmigiano grattugiato.

Traditional Recipe : Vegetarian Bolognese Sauce (Sugo Finto)

I have to admit that since I stopped eating meat there are some traditional dishes that I really miss…Bolognese sauce is one of them! There is a very tasty vegetarian alternative though, which is as good as the original Bolognese sauce with all the flavour of an old fashioned classic! This amazing sauce is called sugo finto ( fake sauce), an old traditional recipe made using minced vegetables instead of meat. This sauce can easily replace the Bolognese sauce in many recipes such as cannelloni, lasagne or any other dish which requires a similar sauce.

The sugo finto is delicious and it has been on my family menu for generations! In fact, my mother remembers my grandfather’s aunty preparing the sauce for meatless family meals on Fridays.

The sugo finto is a must for vegetarians who love tasty traditional recipes!!!!

Try it and let me know what you think…

Vegetarian Bolognese sauce (sugo finto)

Ingredients

1 can of tomato passata (best quality)

1/2 an onion (medium size)

1 clove of garlic

1 carrot

2 stalks of celery

1 big bunch of fresh aromatic herbs (marjoram, thyme, rosemary, 2 bay leaves, oregano)

4 tablespoons of extra virgin olive oil

4 tablespoons of tomato paste

1/2 a organic stock cube

a large glass of water

Method.

1. Finely chop the rosemary.

2. Cut the celery, carrot and garlic in small pieces, then place the vegetables with the herbs (without the bay leaves) in the mixer and blend for a few minutes. Now add the onion and blend once more.

3. Fry the vegetables with 4 tablespoons of olive oil. Add two bay leaves.

4. Add 4 tablespoons of tomato paste, then add the passata and stir.

5. During the cooking time add a large glass of water and mix well.

6. Cook and stir until you get a Bolognese sauce consistency.

Tip. The cooking time may vary between 30 or 50 minutes, depending on whether you want a slightly milder sauce or dense sauce with a stronger flavour.

Ragù vegetariano (sugo finto)

Ingredienti

400 g di passata di pomodoro (di ottima qualità)

1/2 cipolla di media grandezza

1 spicchio d’aglio

1 carota

2 gambi di sedano

1 mazzetto bello grosso di erbe aromatiche fresche (maggiorana, timo, rosmarino, 2 foglie di alloro, origano)

4 cucchiai di olio extravergine d’oliva

4 cucchiai di concentrato di pomodoro

1/2 dado biologico di buona qualità

un bicchiere d’acqua

Preparazione.

1. Tritate finemente il rosmarino.

2. Tagliare il sedano, la carota e l’aglio a pezzetti. Mettete quindi le verdure con le erbe (senza l’alloro) nel mixer e sminuzzate per qualche minuto. Aggiungete anche la cipolla e continuate a sminuzzare fino ad ottenere un tritato abbastanza fine.

3. Fate soffriggere le verdure sminuzzate con 4 cucchiai d’olio, per una decina di minuti. Aggiungete anche due foglie intere di alloro.

4. Aggiungete 4 cucchiai di concentrato di pomodoro, poi unite la passata al concentrato e mescolate bene.

5. Durante la cottura annaffiate con un bicchiere d’acqua e mescolate di tanto in tanto.

6. Fate ritirare il liquido in eccesso e lasciate cuocere fino ad ottenere un sugo con la consistenza del ragù.

Nota. Il tempo di cottura può variare da 30 a 50 minuti, a seconda se desiderate un sugo più delicato oppure più denso e dal sapore un po’ più deciso.

Spelt Cake With Blackberries And Apples.

First of all I have to apologise for publishing fewer recipes than normal this month. Unfortunately, my photography project has taken up most of my time lately, as I am trying to build up my creative portfolio. I love writing recipes though, so I’ll try to publish a few more next month…. But I hope you enjoy the picture-a-day project as my as I do! In fact, I am having a lot of fun with it and I’ll continue publishing new photographs, if you like the idea.

Anyway, speaking of recipes, today I am publishing an old Foodfulife classic, slightly revisited! We are going to make my spelt apple cake (the one without butter and refined sugar) with some fresh blackberries and ground almonds. This recipe was requested by friend who wanted to add a different kind of fruit to the original recipe. At first, I gave it a go changing a few ingredients, but then I realised that the batter was just right as it was…So I left it pretty much the same, with the exception of two ingredients, but I also I had to adjust the quantity of the apples and milk to balance.
Of course, you can replace the blackberries with whichever fresh berries you like.

Tip. Toast the almonds in the over for a few minutes at 160° C /320° F, before using them. Toasted almonds will add flavour to the cake.

Spelt with blackberries and apple.

Ingredients

300 g golden apples (1 and half big apples, or 2 smaller apples)

100 g of blackberries (about 25 big ones)

100 g whole spelt flour

1 egg

80 ml almond milk

60 g of finely ground almonds

1 egg

3 tablespoons of organic sunflower oil

3 tablespoons of barley malt

3 tablespoons of honey

1/2 teaspoon of baking powder

1 pinch of cinnamon

the zest of an organic lemon

a pinch of salt

Method.

1. Wash the blackberries and let dry for a while.

2. In a bowl, mix the flour with the baking powder.

3. In a second bowl, mix the honey with the barley malt, then add the egg and mix well. Once you have a creamy mixture add the milk with the ground almonds and the lemon zest.

4. Mix the flour with the egg mixture. Add a pinch of cinnamon and a pinch of salt.

5. Peel the apples, remove the core and cut into pieces. Add the apple chunks and the blackberries to the batter.

6. Line a cake tin with baking paper, then fill with the batter and bake at 180 ° C/356°F for 50 minutes (or maybe for a little longer, just keep an eye on the cake!). Here I used a 25 cm long x10 cm wide tin.

Torta di farro con more e mele.

Ingredienti

300 g di mele golden (una mela grande, più mezza mela)

100 g di more (circa 25 grandi)

100 g di farina di farro integrale

1 uovo

80 ml di latte di mandorla

60 g di mandorle macinate finemente

1 uovo

3 cucchiai di olio di girasole biologico e spremuto a freddo

3 cucchiai di malto d’orzo

3 cucchiai di miele

1/2 cucchiaino di lievito in polvere

1 pizzico di cannella

la scorza di un limone biologico

un pizzico di sale

Metodo.

1. Lavate bene le more e lasciatele asciugare.

2. Mescolate la farina e il lievito in una terrina.

3. A parte, unite il miele al malto d’orzo, poi aggiungere l’uovo e mescolare bene.
Una volta ottenuto un composto cremoso, aggiungete il latte di mandorla, le mandorle tritate e la scorza di un limone.

4. Unite la farina al il composto cremoso, poi aggiungete un pizzico di cannella e di sale.

5. Sbucciate le mele, levate il centro con i semi e tagliate la polpa a pezzi. Unite i pezzi di mela e le more al composto.

6. Foderate una teglia con carta da forno (uso una teglia rettangolare lunga 25 cm e larga 10 cm), quindi riempite la teglia con l’impasto e infornate a 180 ° C per 50 minuti (magari anche un po’ più a lungo, tenete comunque d’occhio la torta durante la cottura).

Light Avocado And Garlic “Mayonnaise” (Vegan)

Avocado is a delicious highly nutritional food, full of good vegetable fat; it also contains some vegetable proteins, a high quantity of folic acid and a good quantity of vitamin E. Avocado is a healthy ingredient for your recipes but it contains lots of calories, therefore it’s better not to eat too large a quantity of it. I usually replace mayonnaise or butter with some avocado in various sandwiches…It goes really well with several kinds of fish and seafood, but it is also great with tomatoes, onions and green salads.

Today I am sharing a light “mayonnaise”, actually more a fake mayonnaise sauce or a kind of hummus, as it does not contain any oil or eggs but lots of avocado and lemon juice!

Wonderful with prawn, mackerel or egg sandwiches. It is also a great vegan sauce to use with lots of different vegetables…

Enjoy the recipe! X

Light avocado and garlic “mayonnaise”.

1 large avocado

1 clove of garlic

the juice of half a lemon

1 tablespoon of sesame seeds

a few crystals of sea salt (here I am actually using Himalayan salt)

Method.

1. With a small mortar crush a tablespoon of sesame seeds with a few crystals of sea salt.

2. Using a mixer, blend the pulp of an avocado with the crushed sesame seeds and a clove of garlic until smooth (remember to remove the core of the garlic clove).

3. Add the juice of a lemon and blend until you get a creamy mixture.

Maionese light di avocado (aromatizzata all’aglio).

1 avocado grande

1 spicchio d’aglio (togliete l’anima)

il succo di mezzo limone

1 cucchiaio di semi di sesamo

alcuni cristalli di sale marino ( qui in realtà uso sale rosa dell’ Himalaya)

Preparazione.

1. Frantumate in un piccolo mortaio un cucchiaio di semi di sesamo con alcuni cristalli di sale marino (bastano pochi minuti).

2. Utilizzando un mixer, amalgamate bene la polpa di un avocado con i semi di sesamo schiacciati e uno spicchio d’aglio.

3. Aggiungere il succo di un limone e frullate fino ad ottenere un composto molto cremoso.

Light Mango And Strawberry Smoothie (No Milk Or Added Sugar)

Today’s smoothie is packed with antioxidants and it’s great if you, like me, need a little help to strengthen up and boost the immune system with natural vitamins and minerals, during the change of seasons. This is also a delicious and light breakfast smoothie, but it could be a tasty non-alcoholic drink to enjoy with friends if diluted with a little more orange juice.

Mango and strawberry smoothie.

Serves 2

1 ripe mango, peeled and cut into pieces

200 g strawberries, washed , cleaned and cut into halves

the juice of half an orange

the grated zest of an organic orange

a pinch of grated ginger

3 ice cubes

Method.

1. Blend all the ingredients together until smooth and creamy.

2. Serve in two big glasses with some straws.

If you like this recipe please support the blog by following foodfulife on facebook! Thank you so much!!! 🙂

Smoothie light con mango e fragole.

Per 2 persone

1 mango maturo, sbucciato e tagliato a pezzi

200 g di fragole lavate, pulite e tagliate a metà

il succo di mezza arancia, biologica

un pizzico di scorza grattugiata d’ arancia, biologica

un pizzico di zenzero grattugiato

3 cubetti di ghiaccio

Metodo.

1. Frullare tutti gli ingredienti insieme fino ad ottenere una bevanda cremosa.

2. Servire in due bicchieri grandi con alcune cannucce.

Salmon with Pesto, Potatoes And Green Beans

A lovely and easy spring recipe, inspired by our trofie al pesto, a traditional Genoese pasta served with boiled green beans and potatoes, seasoned with plenty of fresh pesto….Really delicious!!!

For this recipe I am using salmon instead of pasta and then I added more vegetables with some lemon juice to lighten up the dish, as salmon is quite an oily fish.
This is definitely a very healthy dish, packed with fibre and wonderful nutrients like vitamin K, C, vitamins B, manganese and omega-3 fatty acids (just to name a few).

Salmon with pesto, potatoes and green beans.

4 salmon fillets (about 100 g each)

130 g of fresh pesto (see the pesto recipe)

300 g green beans, washed and cleaned

300 g potatoes, washed and peeled

a few drops of lemon juice

a few tablespoons of water

Method.

1. Steam the green beans with the potatoes (cut into pieces) for 15 minutes.

2. Remove the vegetables and steam the salmon for about 7 minutes.

3. Serve and season with plenty of pesto, previously diluted with a little bit of warm water, mixed with a few drops of lemon.

If you like this recipe please support the blog by following foodfulife on facebook! Thank you so much!!! 🙂

Salmone con pesto patate e fagiolini.

4 tranci di salmone (circa100 g ciascuno)

130 g di pesto fresco (vedi la ricetta del pesto alla genovese)

300 g fagiolini

300 g patate

qualche goccia di limone

qualche cucchiaio d’acqua

Preparazione.

1. Fate cuocere a vapore i fagiolini e le patate per 15 minuti.

2. Togliete le verdure e mettete a cuocere il salmone per circa 7 minuti.

3. Servite e condite con del pesto allungato con un po’ d’acqua tiepida e qualche goccia di limone.

Quick And Easy: Strawberry And Banana Smoothie

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! 😉