Brussels sprouts contains significant amount of vitamins A, C and K, as well as folate and dietary fiber. Here are some of the major nutrients in a cup (150 gr) of cooked Brussels sprouts Calories: 56 , Protein: 4 gr , Carbs: 12 gr, Fiber: 4 gr,Vitamin K: 274% of the RDI, Vitamin C: 162% of the RDI, Vitamin A: 24% of the RDI, Folate: 24% of the RDI, Manganese: 18% of the RDI. But the most impressive is their antioxidant content (especially high in kaempferol). Kaempferol may reduce cancer cell growth, ease inflammation and improve heart health.
Enjoy them “au gratin” with crunchy bacon and creamy cheesy bechamel or simply oven roasted with bacon and olive oil. A healthy side dish for the Christmas table.
Brussel sprouts au gratin
Ingredients: 200 gr bacon, chopped – 400gr brussels sprouts, outer leaves and stems removed – 1 cup grated cheddar cheese – 1 teaspoon salt – 500 ml bechamel
1. Preheat oven to 180°C (256°F)
2. Bring a large pot of salted water to a boil. Add the Brussels sprouts and cook until fork tender (10 minutes). Drain.
3. In a skillet fry the chopped bacon over medium heat until is golden & crispy
4. Tranfer the Brussels sprouts in a large baking dish and add the half of chopped bacon. Season with salt.
5. Pour bechamel over sprouts, sprinkle with cheddar and the remaining bacon
6. Bake the sprouts in a preheated oven at 256°F (180°C) for 20min or until the top is golden. Serve warm.
Oven roasted brussels sprouts with bacon & balsamic
Method: 1. Preheat oven to 200°C (392°F)
2. Wash and slice sprouts in half
3. Put them on a sheet pan with the rest of the ingredients (except balsamic vinegar) and toss to coat with your hands
4. Roast for 25 to 30 minutes, until crispy , and bacon is golden brown. (Stirring halfway through)
5. Remove from the oven. Drizzle with the balsamic vinegar and salt
My lovely cousin Eleni (excellent lawyer and mother) who lives in the beautiful Heraklion in the Greek island of Crete gives me this savory recipe for “amigdalosalata”. A fresh and healthy sauce that will get your mouth watering, made by greek strained yogurt, mustard, mayonnaise, almonds and a good amount of fresh dill (Anethum graveolens).
If you’re looking for a herb perfumed sauce to serve alongside steak, this is the right one. Amigdalosalata doesn’t require any cooking and can be ready in no time. Enjoy!
( Many thanks to Eleni, Filimon & Nikolas for the exciting moments that we have lived together last month)
Ingredients: 1 kg strained greek yogurt, 1 cup mayonnaise, 2 tbsp mustard, 1 bunch of fresh dill, 1 cup of almonds without skin
Method: Cut each almond in 2-3 parts. Chop the bunch of dill.
In a large bowl place all ingredients together (Yogurt , mayonnaise , mustard , chopped dill & almonds). Mix it well and season to taste.
Get grilling and enjoy you summer!
Portobello stuffed mushrooms with 3 different cheeses. When rich and fresh ricotta pairs well with earthy mushrooms in a timeless hot appetizer. Stuffed mushrooms with spinach/fresh ricotta mixture, savory cheddar bottom, freshly grated parmesan on top. Eat it hot!
Ingredients: 5 handfuls mushrooms – 80 gr ricotta cheese – 5 tbsp grated Parmesan cheese – 50 gr cheddar cheese – handful of spinach -1 garlic clove – olive oil
- Preheat oven to 200°C (400°F)
- Remove the stalks (they come out easily) and cut them into pieces
- Heat a pan with olive oil, when hot add garlic & stalks. Sauté the chopped mushroom stems for about 5 min, then add a handful of spinach & salt. Cook for 3-4 min stirring often. Turn off the heat .
- Add ricotta to spinach & stir to combine
- Brush the mushroom caps with oil, salt (and pepper if you desire)
- Place pieces of cheddar cheese at the bottom of each mushroom cup
- Fill with the ricotta stuffing, place on a baking sheet. Sprinkle grated parmesan cheese over each mushroom.
- Bake for 20 min or until the cheese is golden. Bon appétit!
Crunchy, herb scented roast potatoes with a pinch of grated cheese. A lovely accompaniment for meat dishes. They’re easy to make and the variations are endless. You can add ground pepper, paprika, dry garlic, dry onion, herbed breadcrumbs, fresh or dry herbs of your choice. Enjoy them with herb crusted rack of lamb or with your traditional easter lamb recipe and a fresh glass of wine.
Ingredients: 1 kg baby potatoes, garlic powder, 1/2 cup grated parmigiano Reggiano, 1/3 cup olive oil, 4 tbs chopped parsley, 4 tbs chopped thyme, 4 tbs chopped rosemary.
Method: Preheat oven to 200°C (400°F). In a large bowl mix oil , parmigiano Reggiano, garlic powder & chopped herbs. Add potatoes, sprinkle generously with salt and toss to coat.
Spread potatoes in single layer on large baking sheet, spacing them evenly apart.
Roast until tender and golden brown for about 1 hour- 1 h 15 min Stirring occasionally.
Sprinkle with additional herbs mix & salt. Serve hot or warm.
Colorful veggies, berries, walnuts full of vitamins & minerals, low in calories, no cholesterol nutri – salad. A delicious way to nourish your body with natural vitamins. Dress all with two of the healthiest & antiflammatory spices on earth: Turmeric (Curcuma longa) & Ginger (Gingiber officinale). You only have to add lime juice , honey and olive oil.
SUPER FOOD MULTIVITAMIN SALAD
Ingredients for 2 persons: 1 avocado , blueberries 1 cup, arugula 2 large handfuls, 2 cups shredded purple cabbage, walnuts.
Cut the avocado into quarters. In a large bowl mix arugula and purple cabbage with the rest of ingredients together. If you desire you can add some pumpkin and/or sunflower seeds.
Pour desired amount of turmeric & ginger dressing over the salad and toss until everything is coated. Enjoy with your heart ! Bon appétit ❤
Very easy , quick & healthy snack for kids . Rich in fibers, vit K , vit C . vit B6 , vit E , vit A , selenium , anthocyanin , potassium , copper (a very effective immune builder and anti-bacterial substance), magnesium , phosphorus , manganese , calcium
- French baguette or other bread of your choise
- Goat cheese (but you can use any creamy fresh cheese such ricotta, robiola, Philadelphia, stracchino, creamy blue cheese etc. )
- Fresh blueberries
- Herbs of your choise (rosemary , mint , thym . basil )
- Cut the baguette from side to side or into thin slices
- Lightly toast it in the oven
- Spread it – with a spatula or knife – with fresh cheese
- Top with fresh blueberries , honey & chopped herbs
- Enjoy this union of creamy flavors, blue sweetness & magical scents from nature ❤ !
Blueberries are heart healthy , brain & immunity boosters, cancer fighters. Keep your eyes healthy, low in calories (1 cup of blueberries=85 calories). Rich in fibers
If your kids don’t eat enough veggies , try with this colorfull recipe ! Rich in acid folic , vit A , B, C , calcium, iron, manganese, potassium , copper , magnesium , fiber , proteins
Ingredients for 10 croquettes :
1 cooked beetroot – 300gr feta (cheese made in Greece from a mixture of sheep and goat’s milk)
2 eggs – gluten free breadcrumb
In a large bowl mash up the beetroot & feta using a fork or an immersion blender.
Add 1 or 2 tbsp breadcrumb until mixture is solid. Roll it into balls and place onto a plate. Refrigerate for 20- 30 min to firm up.
1 celeriac peeled and cut into chips
4 tbs olive oil , salt , paprika
Preheat the oven to 200°C (392°F)
Place the celeriac chips on a baking sheet
Drizzle over the olive oil , salt , paprika
Stir it all together
Roast chips for about 20 min or until are golden and crispy
Celeriac is a variety of celery cultivated for its edible roots, hypocotyl, and shoots. It is sometimes called celery root
It is edible raw or cooked, and tastes similar to the stalks (the upper part of the stem) of common celery cultivars. Celeriac may be roasted, stewed, blanched, or mashed. Sliced celeriac occurs as an ingredient in soups, casseroles, and other savory dishes.
Celeriac is very low in calories. 100 g root holds just 42 calories, good source of vitamin K and essential minerals such as phosphorus, iron, calcium, copper, and manganese
1 cereliac root , 1 apple , 1 orange , arugula , olive oil , apple cider vinegar
Wash the root under fresh water . Peel it with a potato peeler. Cut it into thin, uniform matchsticks (julienne)
In a large bowl mix arugula , orange slices , apple cubes , celeriac julienne . Add olive oil and apple vinegar. Mix well and enjoy a dish full of vitamins A, B , C , K*, coumarins, essential minerals such as phosphorus**, copper iron, calcium, and manganese.
**Phosphorus is required for cell metabolism, maintaining blood buffer system, bone and teeth formation. Copper helps restore immunity, prevents anemia, and required for bone metabolism.
*Vit K improve bone mineralization by promoting osteotrophic activity in the bones. Research studies suggest that it also has established role in Alzheimer’s disease patients by limiting neuronal damage in the brain
|Principle||Nutrient Value||Percentage of RDA|
|Total Fat||0.30 g||1%|
|Dietary Fiber||1.8 g||5%|
|Pantothenic acid||0.352 mg||6%|
|Vitamin A||0 IU||0%|
|Vitamin C||8 mg||13%|
|Vitamin E||0.36 mg||2%|
|Vitamin K||41 µg||34%|
- 2 washed & unpeeled sweet potatoes (you can leave the skin on – it adds nutrition & a nice texture) and cut into sticks
- 2 tabs cornstarch
- paprica- black pepper- onion powder – garlic powder – oregano- olive oil – salt
- Preheat oven to 200°C (400 °F)
- Line a large baking sheet with parchment paper
- Put potatoes in a plastic bag, toss with cornstarch. Blow a little air into the bag, twist the top and shake it vigorously
- Now place sticks into a bowl , add 3 tbs olive oil , onion & garlic powder , paprica , black pepper . Mix all together with your hands
- Line the sticks into the sheet
- Bake for about 20 min. Once bottom of fries are getting crisp, flip them over and cook for another 20 minutes.
- Serve with salt , thyme & fresh beer “Baffo d’ oro birra Moretti “