Blog & Recipes

Pfizer Covid vaccine trials data: have we been misled?

Pfizer Covid vaccine trials data: have we been misled?

A peer reviewed article published by The British Medical Journal (BMJ) sheds a light on the shady modus operandi of Pfizer during their Covid vaccines trials

Pickled red cabbage and onion relish

Pickled red cabbage and onion relish

A delicious and quick recipe perfect for your Christmas menu or as a lovely homemade gift for friends & family

10 Autumn Superfoods

10 Autumn Superfoods

 

Autumn is here! Days are getting shorter, the temperature is going down…Let’s see what superfoods this season is gifting us with…

And remember… Eating nutrient-dense foods is easy and doesn’t have to be expensive, the secret is to buy in-season!

 

Mushrooms

 

I have many childhood memories of long walks in the woods in Autumn, foraging for mushrooms.

I can still smell the richness of the soil and feel the awe in discovering yet another porcini just under the next tree.

And in the evening we would have the most amazing risotto!

So rich in flavour, mushrooms are also a nutritional powerhouse packed with antioxidants and other important compounds.

Many species have been studied and are used for their anti-cancer properties.

Studies show they enhance immune function and are anti-inflammatory.

A very healthy source of vitamin D, mushrooms are also high in protein, fibre, vitamins and minerals.

White button, closed cup, Portobello, shiitake, maitake, oyster, reishi and more…. Enjoy them all as much as you can!

Here is a recipe for a delicious mushroom and chard oven baked frittata, give it a try!

 

Beetroot

 

Beetroots

 

Beetroot is considered a blood purifier and a liver cleanser.

One of Nature’s best cardiovascular tonics, the humble beetroot is able to lower blood pressure in a matter of hours, due to its high nitric oxide contents.

A good source of fibre, beets also contain high levels of folate, vitamin C, betacarotene, potassium, manganese and betaine, from which probably they took their name.

Beet greens are also a powerhouse of nutrients, with phosphorus, zinc, vitamin B6, fibre, magnesium, copper, potassium, manganese, calcium and iron.

Drink a glass of beet juice before your next workout, it has been shown to boost energy and endurance and to extend exercise time.

Here you can find a delicious beetroot juice recipe, enjoy!

 

Sweet potatoes

 

One of Nature’s best sources of beta-carotene, sweet potatoes’ peak season is from late October through December.

Rich in vitamins (Vitamins C and Bs), minerals (manganese, copper, potassium and phosphorus) and fibre, sweet potatoes are also a good source of antioxidants.

And they are so versatile… try these recipes and enjoy them in delicious burgers or as chips for a healthy snack.

 

Pumpkin

 

Pumpkins

 

Another beautiful reminder of Autumn!

Halloween aside, this is the season of warming and nutritious foods, of soups and baking; anything more perfect than pumpkins and all the cousins in the squash family?

A versatile vegetable that tastes delicious in many recipes, pumpkin is a highly nutrient-dense food, one of the best sources of beta-carotene, a powerful antioxidant that gives it its gorgeous orange colour.

It is rich in vitamins and minerals (vitamin C, E and potassium) and also a fantastic source of fibre, so important for a smooth digestion.

The seeds are a good source of essential fatty acids and minerals like zinc, magnesium, potassium, manganese copper and iron.

Also a nice source of tryptophan, the precursor of serotonin, our feel good neurotransmitter.

 

Apples

As the old saying goes… “an apple a day keeps the doctor away”, and for good reasons!

Apples are rich in fibre, essential vitamins and minerals, and flavonoids (particularly quercetin), which improve artery function and lower blood pressure, thereby decreasing the risk of heart disease and strokes

The highest concentration of flavonoids is in the peel though, so make sure you buy organic and wash them well!

 

Persimmon

 

Persimmon

 

This delicious and beautiful fruit, also known as Kaki, is in season from October to December here in Europe, and should be eaten during this time to fully appreciate the sweetness and richness of its nutrients.

High in beta carotene and minerals such as potassium, magnesium, calcium and iron, persimmons are also high in vitamin C and offer plenty of fibre to support good digestion.

 

Chicory radicchio endive

 

Endive, frisée, radicchio, escarole… there are many varieties of chicory, leafy greens with a bitter flavour that provide welcome salad leaves in the colder seasons.

There are many colours to choose from!

Try white chicory and radicchio rosso, with its beautiful white-veined red leaves that become more intense in colour once the weather gets colder.

These tasty Autumnal leaves are amazingly rich in vitamin K and also high in vitamins A and C and fibre.

 

Grapes

 

Grapes

 

The arrival of Autumn is associated in my mind with vendemmia – the grape harvest –, an Italian ancestral ritual that takes place mid to late September and will serve to make that year’s wine.

Entire villages get together to celebrate this time in the year, with many events and sagras… a really good moment for tourists to taste authentic Italian life and flavours!

Grapes are one of the first fruits cultivated by mankind.

Today we have many varieties of them, all packed with a range of antioxidants – from carotenoids to polyphenols – particularly high in the seeds and the skin.

Some of the antioxidants in grapes remain present even after fermentation, which is why red wine is also high in these compounds

The phytonutrients content in grapes can differ from variety to variety, quality of soil and growing conditions, but we can’t go wrong!

Catechins, epicatechins, quercetin, resveratrol, beta-carotene, lutein and zeaxanthin are all present in high amounts in many varieties of grapes.

They are also a good source of vitamin C and K, vitamin B2, fibre, potassium and copper.

Best to enjoy fresh! Cooking temperatures damage the phytonutrients content of this amazing fruit.

What about raisins? Not the same thing…

Dehydration not only reduces the grapes’ water content but also increases the concentration of sugar.

An ounce of raisins contains four times the amount of sugar (and calories) of an ounce of grapes.

 

Celery

 

Another inexpensive nutritional powerhouse, the humble celery has finally reached its fame, also becoming an instagram hit recently, and for good reasons!

It is indeed packed with nutrients that provide valuable health benefits, like many vitamins and minerals, such as folate, vitamin C, vitamin K, vitamin A, potassium, magnesium, and calcium.

It’s also high in fibre, a good help for digestion.

Did you know? Celery seed have been used since Roman times as a powerful anti-inflammatory.

Just make sure to buy organic, conventionally grown celery is high in chemicals and pesticides.

 

Broccoli

 

Broccoli

 

Broccoli are a well-known powerhouse of nutrients.

The florets are high in aminoacids, the stems contain detoxifying enzymes, the leaves are high in carotenoids, clorophill, vitamin A and K and antioxidants.

Broccoli are also high in phytochemicals such as indole 3 carbinol and sulforaphane.

These have been shown to provide full protection for our cells and against cancer, and they also stimulate gut and liver detoxification.

Sulforaphane is an end product of a chemical reaction that occurs when we pick, chop or chew the plant; this reaction is heat sensitive, so cooking inactivates it.

Enjoy them raw or blanch them in boiling water for 30-40 seconds.

Try this broccoli and mange-tout tahini salad for a delicious and super healthy meal.

 

Focusing on vegetables and fruit in season is not only a smart money-saving strategy, it is also the best way to enjoy them when they are at their peak in flavour and more complete from a nutritional point of view.

Heart-loving super salad

Heart-loving super salad

This super salad is packed with nutrients that will work wonders for your heart…Try it today!

5 Best breathing techniques to fight anxiety and calm our minds

5 Best breathing techniques to fight anxiety and calm our minds

Learn how to calm your mind with these 5 simple breathing techniques

2020, what a year! shall we give thanks?

2020, what a year! shall we give thanks?

What a year it has been…

2020 has surely delivered more than we possibly could have expected and revealed more than we had ever previously experienced.

Shall we be grateful?

 

Some traditions consider leap years a sign of bad luck.

In Italy we even have an old saying that goes “anno bisesto, anno funesto”, which roughly translates into “leap year, gloomy year”.

In history, I’m aware of two major events happening during leap years, ancient Rome burning in 64 AD and the Titanic sinking in 1912.

Leap year 2020 has been indeed extremely challenging for many of us, with the world shutting down in front of a virus, and with governments imposing huge restrictions on our freedom.

We have experienced – and still are, a vortex of many emotions, from disbelief and fear to worrying and feeling unsafe.

We also became very familiar with the word “lockdown”, brought forward to our attention as a mean of protection, but which in reality means the confinement of prisoners to their cells for all or most of the day as a temporary security measure .

Nevertheless, I would like you to take few minutes to reflect on the hidden gems that you have had during this year.

It may take a while to find them but they are there!

For many, this year has brought transformation.

I saw many of you starting questioning their lives and their purpose.

Some left their jobs, move out to the countryside or went to live abroad.

Others discovered creativity and started new projects.

Many went back to studying and shaped new careers.

I pleasantly remember the weird silence reigning here in London, with no car engines noise and with no planes in the sky… so peaceful!

We had time to explore nature around us.

We had time to discover that little park around the corner we never really paid attention to before.

We stopped and listened to birds singing and watched stars in clearer skies.

We really appreciated family and friends, maybe as we never did before, trying to make up for the forced separation with inventive online appointments.

I know many of you organised Sunday lunches and Friday nights with family and friends on Zoom.

And diaries suddenly became full of human interaction cuddles rather than boring work-related meetings.

Let’s give thanks for all this and much more, and above all let’s meditate on what is really important to us.

Let’s try to make it the basis of our everyday life, pandemic or not, because now we know much more than what we knew last year 😉

Healthy and easy recipes: super delicious Sardines and Cranberries Pate

Healthy and easy recipes: super delicious Sardines and Cranberries Pate

A super healthy and easy recipe ready in no time, this delicious sardines and cranberries pate is perfect as a starter or a snack!

Salted Apricot Yummies

Salted Apricot Yummies

These are awesome! These salted apricots yummies will put you in a festive mood, no matter what 🙂   Ingredients   200g organic and unsulphured dried apricots, chopped 5 tbsps raw organic cacao powder or 150g organic dark chocolate (85% at least) 2 tsp organic 

Choco snowy bites

Choco snowy bites

 

These are my favourite energy bites, disguised as Christmas treat!

And why not? Dip them in coconut flakes for a Winter snowy feeling, add a touch of red and there you go, perfect for your Christmas table.

 

 

With super healthy ingredients, these little gems are full of good fats, antioxidants, minerals and fibre.

Enjoy them anytime anywhere 🙂

 

Ingredients

 

  • 1 cup of dates
  • 1 cup of organic walnuts
  • ¼ cuo organic dried cranberries
  • ¼ cup of organic raw cacao powder
  • 1 tsp vanilla bean or extract
  • ¼ tsp good quality sea salt
  • organic shredded coconut flakes

 

How to

Check your dates: if they look a bit dry, cover them with warm water and let soak for 2 minutes. Drain well.

Place the dates with all the other ingredients (excluding the coconut flakes) in a food processor and blend until the mixture looks like sand.

Take a bit of the mix and form little balls by rolling it with your hands.

Dip the little gems in shredded coconut for a snowy feeling.

Let chill the bites in the fridge for at least 30 minutes to set.

They taste the best at room temperature, so remove from fridge a good 20 minutes before serving.

 

Remote workers, this is for you!

Remote workers, this is for you!

Attention remote workers, this is for you! Find out what you can do to keep productive, motivated and sane while working from home!