AlessiAs CUEs

Soups recipes in Soups: Healing & Delicious

2020-02-11T07:16:00.001-08:00

Hello there,

I haven't been around much but I do appreciate every one of you who still visits this blog. I am so happy my old recipes can inspire you. If you like my recipes style and love soups you might want to check out my new book - Soups: Healing & Delicious is available for sale on Amazon.

50+ DELICIOUS & HEALING SOUPS THAT WILL HAVE YOU CRAVING SOUP EVERY DAY!

Soup is often thought of as boring. I hope that this book shows how delicious and fun soup is. You don’t have to catch the flu or be on a liquid diet to enjoy it. Never underestimate the power of a bowl of soup. It can be great to warm you up on a winter day or cool you down on a hot summer night. You can serve it chunky or blend it, garnish it in so many ways and enjoy it with the most mouth-watering accompaniments. Apart from being so yummy, soup is the number one option when it comes to healing meals.

This book includes 50 soups, like broths, cold soups, pasta soups, minestrone style and so much more. The recipes are mostly vegan but can be easily turned to vegetarian. All soups are gluten-free, dairy-free and refined sugar-free. As a bonus, you will find five amazing soup accompaniments recipes, totally homemade but so very easy. And as the cherry on the cake, or shall I say the garnish on the soup, all soups come with nutritional facts.

SOUPS Healing & Delicious includes:

50 Healing & Delicious Soups – all super easy to prepare
5 Soup Accompaniments Recipes – that will complement your soups
Detailed nutritional Information for every soup – including calories, protein, fat, carbs as well as vitamins, minerals and other nutrients.
Tips on how to serve each soup
Suggestions on how to transform a soup into another dish
A one page list of the main ingredients needed to make the soups in this book

With this cookbook, you are sure to find the right soup recipe every time you are craving a bowl.

Thanks for your support. I hope you love this book as much as I do.

Archipelagos Restaurant Santorini

2014-07-13T02:14:00.000-07:00

If you are looking for a fine dining experience while in Santorini, and you are willing to spend more than you would usually do, Archipelago's is the restaurant to go. The menu offers a modern and elegant interpretation of Santorini's cuisine. So it's a great break from traditional Santorini restaurants like Argo, Fanari and many others.

The ambience is relaxing, romantic and classy. I initially thought I wouldn't enjoy this restaurant as much as I enjoyed Argo. I was definitely wrong. In fact, I loved everything about it - including the music they played, the views, the sunset and the staff was so helpful and polite. This place looks amazing lit up at night, and while you can look at the restaurant from above, it is completely different when you are seated on one of the tables - especially if you have been reserved one of the best tables...

Food wise, I would suggest you to try the bread with olives, capers and sudried tomatoes, the cheese pastry parcels, the black risotto with fried calamari, and the salmon with pumpkin puree. And to accompany all of this, although I am sure everything else on the menu is as tasty, you should have a glass of local white wine.

We loved this restaurant so much that we went again for an early dinner before flying to Athens to catch our connecting flight to Malta. This time, the restaurant was empty, so we got to enjoy it all by ourselves, while watching the sunny skies and listening to the music and the strong winds (so strong the flight had to be delayed..).

Which was your best dining experience while in Santorini?

Argo Restaurant Santorini

2014-06-27T11:17:00.000-07:00

If you happen to be in Santorini, you must go to Fira and dine at Argo. I am sure the collection of images below, which I took during my husband's birthday dinner on Friday 13th June, are going to explain why this restaurant is such a special place to celebrate an occasion. It is also the perfect place for a romantic date night, and if you are looking for a relaxed wedding dinner in Greece this can also be the perfect place to host your big day. Just look at the views and at the food.

However, if you want to have the best table you must book it in advance. Bookings via email are accepted and honoured. I booked about 10 days before departing for Santorini via email and when I arrived, I gave them my name and they showed us the perfect table they had reserved for us in a private area of the restaurant on the second floor. And the best part is that it had unobstructed views of the sunset. And as you can see the pictures taken while the sun was coming down are breathtaking.

The young lady which took our order was really nice, so nice that she actually told us to reduce our order as in her opinion the dishes we were going to order were too many. So this is what we ordered: we started with tzaziki which they served with warm pita bread. Dips and bread are a favourite for me, as any other kind of starter and meze style food. In Summer I'd rather eat several light dishes, especially cold ones, than have one or two big ones. This allows me to try different dishes, without getting bored of the same taste, and without getting too full. However, I warn you that you will get full at Argo because since the menu is so inviting you will want to order it all. But like us, you can opt to return a second night and try the other dishes. Among the other dishes we ordered on the first night we dined at Argo, was the sfakiani as a starter. This is a pita style bread, slightly smoother and softer than normal pita, filled with Santorini cheese, drizzled with their sweet honey and with few black sesame seeds sprinkled on top. As a maincourse I ordered the mousaka which I was so looking forward to eat, and my husband ordered swordfish which was served with chips. I cannot forget to tell you about our refreshing and sweet cocktails - I had a non-alcoholic strawberry moyito (since I don't handle alcohol very well; it makes me fall asleep after few sips) and my husband had a berry berry. For desert we ordered a warm chocolate brownie which came with vanilla ice cream and drizzled chocolate. And all of this tasty food was enjoyed while watching the sunset and talking about our first day in Santorini.

On our last night in Santorini, because we enjoyed the dinner at Argo so much, we dined here again. This time we ordered tomato fritters, the sfakiani again and the white eggplant rolls for starters which we shared. Sharing is in my opinion the best way to eat in Greece, because you get to try many dishes and it is also a fun way to bond with your partner or friend because you get to discuss the various dishes you both tried. For maincourse we share the mousaka, so that my husband could have some, and the makarounes with vegetables. The only dish I would change would be the pasta, which while good wasn't as amazing as the other dishes. I would opt for their shrimp pasta. We also ordered the same cocktails and this time we each had our own warm brownie with ice cream.

Although we went to Argo twice, it is difficult for me to explain how to find this restaurant, because as any other place in Santorini, it is found in the middle of one of the many cobbled streets and is surrounded by so many other restaurants and shops you cannot really point out a nearby spot. But if you want to go to Argo, simply head to Fira and keep walking and ask the shops for indication. That's how we actually found it.

The staff at Argo is really nice, and it will make you feel welcome but still give you the space to enjoy your lunch or dinner. Moreover, although the restaurant is super busy it doesn't get noisy, or may be the views and the food are so amazing that you really don't notice.

Have you tried Argo? Which other restaurant would you suggest to try for those visiting Fira?

Low carbs ground almond pancake

2014-03-29T10:51:00.002-07:00

After a week of work, there is nothing better than taking it easy on Saturday morning, enjoying a nice but healthy breakfast while watching your favourite YouTube videos. That's exactly what I did today and it was the perfect way to kick start my cleaning day. My breakfast turned so yummy and was so easy to prepare that I want to share it with you. This meal is actually part of my low carbs high protein (higher than my usual meal plans) meal plan which I was inspired to try after reading about how carbs can cause a high insulin effect which in turn inhibits fat burning. And who wants to retain those nasty fats? So if you are interested in knowing more about this theory and meal plan follow my beauty and fashion blog iLoveToBeFAB. Without further ado, here is the ground almonds low carbs pancake recipe.

Ingredients (serves 1 person)

1/4 cup or 25grams pure ground almonds

1 medium egg

2 tablespoons soy milk

1 teaspoon vanilla essence

olive oil cooking spray

Toppings:

1/2 teaspoon peanut butter (ideally no sugar added just peanuts)

200g light cottage cheese

150g mixed berries

5 almonds

5 cashew nuts

1 teaspoon pumpkin seeds

1 dried apricot

ground cinnamon

Preparation (ready in under 15 minutes)

Start by measuring 1/4 cup pure ground almonds and throw it in a bowl
Add one egg
Then add the vanilla essence and whisk with a fork
Add the soy milk and mix well
In the meantime put a non stick pan on the stove, turn it on low heat and spray the olive oil spray
After a minute you can pour the pancake batter into the pan; let it cook for few minutes until you can insert a spatula and no batter comes off
Flip the pancake with your spatula and let it cook for a few more minutes.
Once done, place the pancake on a plate (obviously turn off the stove) and spread the peanut butter
Layer the mixed berries at the centre of the pancake and top with the cottage cheese
Finish with a sprinkle of cinnamon and the nuts.
I had mine with a cup of English tea (soy milk and no sugar)

This breakfast, which can also be turned into an afternoon or evening treat, yields around 500 calories and is healthy, low carbs, high protein, filling but none the less scrumptiously tasty.

Let me know in the comments below how you like it if you end up making this.

ENJOY!

Sharma Ethnic Cuisines....Restaurant Review

2013-07-06T02:51:00.000-07:00

I have always been a huge fan of Indian food. My favourite restaurant used to be Namaste, which was initially located in Paceville and then moved to the Portomaso Marina. The food was delicious, the prices were great and the ambience and decor were perfect - especially in their Portomaso location, where you would think you had just stepped into India. So I was very disappointed when they closed, and every other Indian restaurant I tried with my husband was a failure compared to Namaste. Finally, I can say we found an Indian restaurant which is as good, if not better, than Namaste. This is Sharma Ethnic Cuisines.

Let's start with its location: Mdina. I don't think the location could get any better. It's romantic, peaceful, great for walks before and after your dinner, it's not too difficult to park (especially if you don't mind walking), and the restaurant is found in the cutest street with beautiful houses of character surrounded by gorgeous flowers. I really like the entrance; and the decor it's nice, cosy and perfectly themed with the ethic cuisines. I like the fact one can see the food being prepared through the open kitchen - located at the beginning of the restaurant.

For what concerns the service, I was very pleased with the table we were given - a table for 2 next to the balcony. Our waitress was so nice, friendly, and able to answers all my questions. The order was taken after a short time we had been seated, just enough time for us to decide what we were taking. And the food was brought quickly. However, keep in mind we booked at 7 and it was a Thursday (my husband's birthday).

And now onto the food. The presentation was nice, especially those courses which came in the traditional Indian serving pots and plates. The smell of the food was divine. But most importantly everything we had, except one side dish, was delicious. We had hummus and pita as well as samosas as a starter. My husband ordered the Dajaj Mashwe, which is a grilled half-chicken marinated with Arabian spices surrounded by a medley of grilled vegetables. As a side dish he ordered the Sharma special fries. This last side dish was the one thing we didn't like. The serving was very large, and they were a little dry and had no amazing flavour.

As for me, I ordered chicken tikka masala (which is my favourite Indian dish) with pilau rice and plain naan. I really enjoyed both my starter and my maincourse. And my husband loved his chicken and vegetables. We skipped dessert because we were too full, and the bill came just above the 40 euros.

We will definitely be returning to Sharma. So if you are looking for a great Indian restaurant in Malta, or are feeling like some Eastern food (they also have Arabian and Mediterranean, and I think they will soon be offering Greek) you should try out Sharma. I hope you find this restaurant review useful and that you love the food as much as we did, if you end up going.

If you have tried Sharma, did you like it? Also, feel free to leave your favourite Indian restaurant in the comments.....

Tips on Eating Out

2013-06-18T14:30:00.000-07:00

Everyone enjoys eating out. This is especially so if you are the one who always cooks in your house. Taking a break from cooking, and for once being served delicious food is always a great treat. However, eating out can come with an added price - not only you are paying much more than what you usually would spend for cooking your food but the food is very often higher in calories. So what should you do? Should you avoid eating out in the first place? Definitely no. As with most things in life, the key is moderation. By moderation I imply 2 things. You are either moderate in that you only eat out every now and then, and whenever you do so you indulge in whatever you like without limits. The other way you can practice moderation is by eating smaller portion of healthier food whenever you eat out on a very frequent basis.

My personal motto is to live a healthy lifestyle, thus eating healthy and exercising most of the time. And then, every now and then, treat yourself to a large meal (like a buffet) if that's what you like. To make up for it eat lighter and less the day before and the next day or the following 2 days. And don't forget to exercise more during that specific week. Taking a walk after your meal can also help burning some of the calories ingested, and is great for your digestion too.

Don't forget that healthy eating is not only for people who are overweight, obese, or have a low metabolic rate which makes them gain weight more easily than others. Even if you are extremely thin, and are totally satisfied with your body, eating bad foods and eating out all the time can hinder your health. Diabetes, cholesterol, heart diseases can hit everyone. So make sure you eat healthy and move your body whatever your size is.

What about you, what are your tips on eating out while maintaining a healthy and fit body? Share them in the comments.

Orange Chocolate French Toast....

2013-03-25T07:25:00.001-07:00

This weekend I wanted to have a figolla, which is a Maltese Easter treat. But since we didn't manage to get one I fixed my sweet tooth with some french toast. I though to myself I could try an orange chocolate version for Easter time. And so I did. Because this recipe turned out delicious I want to share it with you.

Ingredients

the juice of 1 large orange
1 medium egg
1 teaspoon vanilla essence
some fruit syrup (or honey syrup)
2 slices wholemeal bread
1 calorie olive oil cooking spray
milk chocolate flakes
shredded desiccated coconut
some more syrup

Preparation

Start by juicing the orange and place the juice in a medium bowl.
Then add the beaten egg.
Add the vanilla and the syrup and mix everything well.
Heat a non stick skillet and spray it with the cooking spray.
Dip each slice of bread in the batter, first on one side and then on the other.
Place the bread slices on your heated skillet and let it cook on each side until well cooked.
After flipping them, sprinkled the chocolate flakes on the bread and let them melt while the bread finishes cooking.
Plate them. Sprinkle the coconut and add some syrup.

I had my orange chocolate french toast with 1 chopped banana. You can serve them with some other fruit and also with vanilla ice cream.

ENJOY!

More French Toast Recipes:

Ham & Cheese

French Toast

Nocciola French Toast

600 calories Fish Wrap with Eggplant & Chickpeas.....30 Days Healthy Meal Plan, Day 30

2013-03-06T02:58:00.000-08:00

My 30 Days Healthy Meal Plan has come to an end. For this last post I decided to incorporate my favourite vegetable, which is eggplant. Because eggplant goes so well with fish and tomatoes, I decided to make a fish wrap with eggplant, chickpeas and tomatoes. This last meal yields about 600 calories. For all the ingredients and the cooking steps read below.

INGREDIENTS

1 25 cm soft wheat tortilla wrap
soy butter
1 frozen pangasius fillet
1 medium eggplant
2 medium tomatoes
120g chickpeas rinsed well
2 tablespoons tomato passata seasoned with basil
salt, black pepper and dry basil
a small piece of cucumber
1 tablespoon lighter than light mayonnaise

PREPARATION

Wash, peel and cut your eggplant into large chunks. Cook it in a pan using some low calorie olive oil spray.
Cook the fish in the same pan.
Spread your wrap with soy butter.
Top it with the fish, the tomato passata, the eggplant and the chickpeas.
Season with salt and pepper.
Cook the wrap for few minutes in a non stick skillet.
Serve with a side of tomatoes and cucumber dressed with the mayonnaise.

ENJOY!

I hope you enjoyed this healthy eating series. My aim was to inspire as many of you as possible to start eating healthy while making you realize that healthy eating doesn't mean sacrificing taste. If you found this series helpful and would like me to do more in the future let me know in the comments.

Check Out DAY 29:

Baked Gnocchi with Spinach, Carrots & Red Sauce (650 calories).....30 Days Healthy Meal Plan, Day 29

2013-03-05T03:22:00.003-08:00

For Day 29 of the 30 Days Healthy Meal Plan Series I decided to continue with the spinach theme since most of you seem to enjoy spinach recipes. I guess you either like spinach a lot or like me you are looking for tasty ways to incorporate them in your diet. Today's meal yields around 650 calories and is very filling as well as tasty. Below are the ingredients and cooking steps.

INGREDIENTS

250g leftover cooked spinach
3 medium carrots peeled, sliced and boiled
200g fresh potato gnocchi
300ml tomato passata seasoned with sea salt, black pepper, oregano and dry basil
1/2 tbsp olive oil
2 tbsp grated grana padano cheese

PREPARATION

Prepare your carrots.
Combine all the ingredients in a bowl, including the herbs and oil.
Mix and pour on a casserole.
Bake for about 10 minutes.

ENJOY!

Check Out DAY 29:

Spinach, Chickpeas, Egg Mayo Salad (625 calories).....30 Days Healthy Meal Plan, Day 28

2013-03-04T03:37:00.002-08:00

Today's meal is a healthy and hearty salad. Rather than the usual lettuce or mixed veggies salad I went with a new combination. I decided to put together my leftover spinach from yesterday, DAY 27, some chickpeas and an egg. Each of these are not only very filling but also high in protein and they also have many other nutritional benefits including being a good source of iron. If you would like to make this meal for yourself and someone you love keep reading to get the ingredients and cooking steps.

INGREDIENTS

500g boiled spinach
1 medium hard boiled egg
120g canned chickpeas rinsed well
sea salt, black pepper and oregano
3 tablespoons lighter than light mayonnaise
2 slices brown bread spread with some soy butter

PREPARATION

Since I used my leftover spinach from Day 27, I didn't have to boil the spinach. If you don't have already boiled spinach do so.
Together with the spinach boil your egg (unless you have a ready hard boiled egg)
Mix the spinach, egg and chickpeas in a bowl.
Season and add the mayonnaise.
Toast your bread and spread the butter, and you are ready to eat.

This meal yields 625 calories.

ENJOY!

Check Out DAY 28:

Spinach & Sundried Tomatoes Cheesy Baked Roll.....30 Days Healthy Meal Plan, Day 27

2013-03-03T04:51:00.000-08:00

We are almost at the end of my 30 Days Healthy Meal Plan Series. I hope you enjoyed this and continue to do so in the future. I also hope you didn't mind the fact that I skipped a day or 2 in between certain posts. Whenever I did so it was either because I was dining out or at my mum's, or else I was repeating one of the dishes I had already shared with you on the previous days. Anyway, after taking a break from cooking yesterday and having a nice lunch at my parents', today I wanted to have something simple but still tasty. So I went with this baked roll because it's quick to make, delicious and indulging (if you as me love panini) and healthy since it has the spinach and sundried tomatoes in it. This meal yields approximately 800 calories per person depending on how big is your bread roll. Below are the ingredients and cooking steps.

INGREDIENTS

250g frozen spinach
200g soft white bread roll
6 pieces sundried tomatoes
salt and pepper
2 tbsp grated grana padano cheese
3 slices cheese (54g)

PREPARATION

Boil the spinach and when ready squeeze all the water out.
Season the spinach with salt, black pepper, and mix in the grated grana.
Layer one slice cheese at the bottom of your panino.
Then top with the seasoned spinach.
Add the sundried tomatoes.
And finish with the rest of the cheese.
Close your panino and bake it until the cheese is melted and the flavours are combined but the bread is not too crispy.

ENJOY!

Check Out DAY 26:

100 Calories Chocolate Chip Cookies

2013-03-02T10:23:00.002-08:00

Cookies are definitely my favourite treat. And yet, this blog is full of cakes, tarts and ice cream recipes but has only 2 cookies recipes. Since lately I have been so addicted to chocolate I decided to combine my top 2 favourite treats - chocolate and cookies. Hence, I finally made some chocolate chip cookies which I am sharing with you in this post. For this recipe I was inspired by my favourite cooking show on you tube Laura in the kitchen. However, I modified the recipe to lower the calories. Each cookie yields 100 calories. So if you are watching your calories, limit yourself to a maximum of 3 cookies and you will be fine. These cookies are delicious, even better the next day. They are not too sweets, crunchy on outside and fragrant inside. They are the perfect treat with a warm drink. Below are the ingredients and the cooking steps.

INGREDIENTS

2 cups all purpose flour
1/4 teaspoon salt
1 tsp baking soda

120g or 1/2 cup soy butter at room temperature
1/4 cup light brown sugar
1/4 cup granulated sugar
2 medium eggs
1 tablespoon vanilla essence

80g milk chocolate chips (I used flakes because the chocolate chips were all dark)

PREPARATION

Combine the first 3 ingredients in a bowl
Beat the butter with both types of sugar with an electric beater in a separate bowl. Then add the eggs and continue beating until you get a smooth consistency and the ingredients are all well combined.
Pour the beaten sugar, butter and eggs over the dry ingredients and combine well.
Add the vanilla essence and the chocolate chips and mix well.
Using an ice cream scoop or a measuring tablespoon scoop the mixture onto your baking sheets covered with baking paper.
Bake in your preheated oven for 7 to 10 minutes, switching the baking sheets between the top and bottom of your oven so they cook evenly.
If you would like them to be crunchy on both sides tun the cookies on the other side. If not omit this last step.
Let them cool and transfer on a serving plate.

This recipe yields 21 medium to large and thick cookies. If you want to make more, scoop less mixture for each cookie and flatten them slightly.

ENJOY!

Check Out my MOTHER'S DAY COOKIES:

Creamy Gnocchi with Zucchini & Tomatoes (600 calories)....30 Days Healthy Meal Plan, Day 26

2013-03-01T04:33:00.005-08:00

Gnocchi are great because they look and feel like pasta but have fewer calories and are much more filling. Today I made a warm gnocchi salad with loads of good veggies and a creamy white sauce. This meal amounts to 600 calories per person and below are the ingredients and cooking steps involved in making it.

INGREDIENTS

200g fresh gnocchi
400g zucchini
3 small tomatoes
5 pieces sundried tomatoes rinsed well
125 ml light soy cooking cream
sea salt, black pepper, dry basil and oregano
2 tablespoons grated grana padano cheese

PREPARATION

Wash, peel and slice your zucchini. Then boil them until tender but not too soft.
Wash, peel and chop your tomatoes.
Mix the tomatoes with the cooked zucchini in a bowl.
Boil the gnocchi.
Mix them with the zucchini, tomatoes and sundried tomatoes in the same pot you used to boil the gnocchi. Add the soy cream, sea salt, black pepper, basil and oregano. And let them simmer for few minutes.
Serve and top with the grated cheese.

ENJOY!

Check Out DAY 25:

500 calories Thai Fish Broth.....30 Days Healthy Meal Plan, Day 25

2013-02-28T03:42:00.002-08:00

This Winter I haven't made many soups and curries, and today I really felt like one. So I made a delicious and healthy fish broth with loads of veggies, a big fish fillet and rice noodles. All of this for under 500 calories. Below are the ingredients and preparation steps.

INGREDIENTS

3 medium large carrots
150g frozen green beans
1 frozen pangasius fillet
62.5g medium rice noodles
60g (half pack) Thai Basil & Lemongrass Stir Fry Sauce by Blue Dragon
some vegetable broth (I used the broth from boiling the vegetables)
sea salt, black pepper and lemon pepper
2 tablespoond grated grana padano

PREPARATION

Peel and cut your carrots into thin slices
Boil the carrots and then the green beans
Cook the noodles
Cook the fish in a pan or bake it in the oven with some salt and black pepper
Combine the fish, veggies, the sauce and the broth; stir well and let it simmer for few minutes.
Serve over the noodles.
Finally sprinkle the grated cheese on top or your favourite Chinese/Thai dressing.

ENJOY!

Check Out DAY 24:

Salad Pasta Rolls (650 calories)....30 Days Healthy Meal Plan, Day 24

2013-02-27T04:52:00.001-08:00

Today's meal is perfect for Spring and Summer. It's refreshing, light but still filling. It's quick to make and under 650 calories. Here is how to make it.

INGREDIENTS

4 fresh egg lasagna sheets
about 4 large lettuce leaves
1/2 cup beets
1 medium tomato peeled and chopped
100g cucumber peeled and diced
sea salt, black pepper, lemon pepper and oregano
2 tablespoons lighter than light mayonnaise with 4 tablespoons beets juice
2 tablespoons grated grana padano cheese
few drops of olive oil

PREPARATION

Start by boiling some water.
In the meantime prepare the lettuce in a bowl; add the tomato, beets and cucumber.
Season the boiling water with salt and add few drops of olive oil; next add the lasagna sheets and let them cook for few minutes.
Season your salad with salt, black and lemon pepper and oregano.
Prepare the dressing by mixing the mayonnaise with the beet juice. Pour it on top of the lettuce and mix well.
Drain the lasagna sheets.
Fill each one with a few tablespoons of your salad; roll them and place them on your serving plate.
Drizzle some of the left over salad juice over your pasta rolls; and sprinkle the grated cheese on top.

ENJOY!

Check Out DAY 23:

Scrambled Veggie Frittata on a flour tortilla base.....30 Days Healthy Meal Plan, Day 23

2013-02-26T04:44:00.001-08:00

Day 23 of my 30 Days Healthy Meal Plan series is a healthy, filling and delicious meal which is great for both lunch and dinner. It yields about 670 calories and is a frittata with the concistency of scrambled eggs. Here is how to make this.

INGREDIENTS

350g frozen mixed veggies
2 medium eggs
sea salt, black pepper and basil
2 small turkey and chicken sausages cut into thin slices (50g)
2 slices cheese (36g)
1 25cm flour tortilla
soy butter

PREPARATION

Boil the vegetables
Season them with salt, pepper and dry basil after letting them cool
Pour the veggies in a pre-heated non stick skillet
Beat the eggs and season with salt and pepper
Pour the egg mixture on top of the veggies and let it cook for few minutes
Turn the frittata to cook the other side. The key here is to let it scramble rather than looking perfectly solid. To get this result you want to leave a little of the boiling water in your veggies.
Top with the sliced sausages and the cheese. Let it cook for few more minutes.
Spread your soft tortilla with some soy butter and heat in in a skillet or in your oven.
Top the tortilla with the scrambled veggie frittata.

ENJOY!

Check Out DAY 22:

Smoked Salmon Cannelloni....30 Days Healthy Meal Plan, Day 22

2013-02-24T05:10:00.000-08:00

Day 22 happened on a Sunday. And if you know me well, you know that means pasta for me. Because I have really been thinking about a pasta dish we ate on our Valentine's dinner date, I decided to give it a try. The result was a delicious meal but still within an acceptable caloriec range. This meal yields about 900 calories per person and the following ingredients are for one person as usual. If you like me are cooking for 2 just double the ingredients.

INGREDIENTS

166g fresh lasagna sheets (4 very large ones)
1/2 pack smoked salmon (75g)
1/2 pack soy cream light (125ml)
100ml soy milk
1/2 tablespoon all purpose flour
110ml tomato passata
sea salt, black pepper, lemon pepper, ground nutmeg, dill tops and basil
olive oil
lemon juice
2 tablespoons grated grana padano
200g frozen green beans

PREPARATION

I started by boiling the green beans.
Then I heated the soy cream and added the milk and the flour stirring well. I then seasoned with salt, black pepper, nutmeg and dill.
I seasoned the tomato passata with salt, black pepper and basil.
I cut the smoked salmon into small pieces and seasoned with lemon pepper, black pepper and added some lemon juice.
I added more than half the white soy sauce to the smoked salmon and mixed them in a bowl.
I cooked my lasagna sheets in boiling water to which I added salt and a few drops of olive oil.
I spread 3 tablespoons white soy sauce at the bottom of my glass casserole.
I turned on my oven to let it pre-heat.
I started assembling the canneloni by placing 1/4 of the salmon mixture in the centre of each sheet and then rolled the sheet up in the shape of canneloni.
I placed 2 cannelloni in my casserole and then spread 2 tablespoons white soy sauce followed by 3 tablespoons tomato passata and 1 tablespoons grated cheese.
I repeated a second layer with 2 more cannelloni, the soy sauce, the passata and the cheese.
I baked for 15 minutes.
After letting it cool for 15 minutes, I served them with a side of green beans which I seasoned with salt, black and lemon pepper and some lemon juice.

ENJOY!

Check Out DAY 21:

French Toasted Ham & Cheese Crostini.....30 Days Healthy Meal Plan, Day 21

2013-02-23T04:46:00.004-08:00

Today's meal, being a Saturday, is an extra special one- something I rarely eat. It's french toast - not sweet but savoury. Although french toast is delicious, I think it's something you should have only every now and then because it's practically toast with extra calories because of the batter you have to dip it in. And since bread it's already high in calories in itself, I try to avoid loading it with more calories. Right now you might be thinking that hence today's meal is going to bring an overload of calories. Although higher than my average weekly meals, this only amounts to 750 calories. Here's how to make it.

INGREDIENTS

150g french crusted baguette
1 medium egg
100 ml soy milk
sea salt, black pepper and dry basil to season the batter
1/2 teaspoon baking powder
soy butter
50g prosciutto cotto
2 slices cheese (36g)
lettuce (as much as you like)
salt, black pepper, lemon pepper and oregano to season the lettuce
2 tablespoons lighter than light Hellmann's mayonnaise to dress the lettuce

PREPARATION

I started by preparing my salad, and hence rinsing the lettuce, chopping it, seasoning and dressing it.
Then I cut the bread into 2 parts and sliced each part into 2 halves. (I cut the corners and ate them.)
I prepared the batter with the beaten egg, the soy milk, salt, pepper and basil.
I added the baking powder and mixed well with a fork.
I dipped each slice of bread in the batter on each side several times until well soaked.
I cooked each slice on both sides in a non stick skillet.
I spread some butter on the top part of each bread slice, while still cooking.
I topped each piece of bread with 1/2 sliced cheese and let it melt.
I finished with the 1/2 slice ham on each piece of bread.
I served it on top of my salad.

ENJOY!

Check Out DAY 20:

600 Calories Pasta Salad.....30 Days Healthy Meal Plan, Day 20

2013-02-22T00:15:00.002-08:00

We are already at Day 20 of this 30 Days Healthy Meal Plan series. I hope you have been enjoying these posts and finding them useful. For today's meal I went with a pasta salad which amounts to about 620 calories. Here is what I did.

INGREDIENTS

100g pasta (you can use any type of pasta you like, white or wholemeal- I used white)
250g mixed frozen veggies (broccoli, carrots and cauliflower)
1 can tuna in brine
few sundried tomatoes rinsed well
1 tablespoon capers
sea salt, black pepper, lemon pepper, oregano and basil - all dry (or you can use fresh herbs)
1/2 tablespoon olive oil
grated grana padano
3 tablespoon lighter than light mayonnaise

PREPARATION

Start by boiling both the veggies and the pasta;
When they are done cooking, transfer them to a bowl;
Start seasoning;
Add the tuna, sundried tomatoes and capers
Prepare your dressing mixing the olive oil with the mayonnaise and some of the pasta cooking water.
Pour the dressing over the pasta salad and mix well.
Finish with the grated cheese.

This was an amazing meal. I love pasta and I always want more. However, because this pasta salad is accompanied by so many veggies this makes it filling, yet still delicious and satisfying. This is one of those meals which will become a staple in my monthly menu, especially now that Spring and Summer are approaching.

ENJOY!

Check Out DAY 19:

600 calories Chunky Bruschetta....30 Days Healthy Meal Plan, Day 19

2013-02-21T01:49:00.002-08:00

Today's meal is one of those quick ones because I have several errands to run. Whenever I need to leave the house right after lunch I like to have something filling but not too filling as well as something satisfying so that I don't get tempted to eat something while I am out, especially if I am going grocery shopping. Lately, I have found that shopping after lunch is a great way to stick to a healthier grocery shopping because when you are hungry not only you want to buy something to eat right then but you also tend to crave less healthy foods especially if you have them lying in front of you. It's been a while since I last had an open crunchy bruschetta. So here is how I made it, although I am sure you all know how to prepare a great bruschetta.

INGREDIENTS

160g wholemeal ciabatta roll
3 tablespoon tomato passata seasoned with sea salt, black pepper, dry oregano and basil as well as a teaspoon olive oil
2 medium tomatoes peeled and sliced
more oregano and basil
2 slices cheese (36g)
1 teaspoon olive oil
a little grated grana padano (you can use parmesan if you prefer that)
few sliced olives

PREPARATION

First thing I did is cut the bread roll into 2 halves
Then I spread the seasoned passata
I followed by topping with the tomato slices and the olives
I added some more basil and oregano as well as the extra teaspoon olive oil
I topped with the sliced cheese and sprinkled the grana padano cheese on.
I cooked my bruschetta in a non stick skillet but you can choose to bake it if you prefer. Or even better if you have a grill pan, use that so that you get those griddle lines and some extra crunch.

As specified in the title of today's meal, this amounts to 600 calories per person. Just make sure you don't use a super rich and high calories cheese like cheddar. In that case, the calories will definitely go up.

ENJOY!

Check Out DAY 18:

Pink Salad....30 Days Healthy Meal Plan, Day 18

2013-02-19T04:36:00.000-08:00

Today's meal is a healthy but filling big salad -f ull of veggies and greens as well as other nutritional ingredients like eggs and beans. Together with the crostini this meal amounts to around 550 calories. Not only it's delicious but it is also pink!

INGREDIENTS

250g boiled mixed frozen veggies (cauliflower, carrots and broccoli)
3 big lettuce leaves rinsed and chopped
120g canned chickpeas rinsed well
1 hard boiled egg
some beets
salt, black pepper, lemon pepper and oregano
dressing made with 5 tablespoons beets juice and 4 teaspoons lighter than light mayonnaise
80g brown roll sliced into crostini size and spread with soy butter

PREPARATION

Once you have boiled your mixed veggies and egg, and washed and chopped the rest of the ingredients it's a matter of combining everything into a bowl.
So go ahead and combine all your prepped ingredients into a bowl.
Dress the salad with the dressing made following the ingredients above.
Toast your bread and spread the butter.

ENJOY!

Check out DAY 17:

Wheat wrap under 600 calories, 30 Days Healthy Meal Plan Day 17

2013-02-18T05:17:00.002-08:00

Usually Mondays are sandwich days for me, but today I felt like a nice wrap full of healthy ingredients. The great thing about wraps is that you can have a big wheat wrap under 200 calories and then fill it with healthy, low calories but tasty ingredients which will fill you up while still watching your calories. Here is today's wrap.

INGREDIENTS

1 25cm wheat wrap
lettuce (about 3 to 4 big leaves washed and cut into pieces)
1 small tomato
few slices beets
1 small hard boiled egg
120g chickpeas
soy butter and 1 sliced cheese (18g)
salt, black pepper, lemon pepper and oregano
2 tablespoons lighter than light mayonnaise and 3 tablespoons beet juice (from the beets jar)

PREPARATION

Rinse the chickpeas and put them in a bowl together with the clean and chopped lettuce, the peeled and sliced tomato and the beets.
Season with the above herbs.
In the meantime, spread your wrap with the soy butter and top with the sliced cheese.
Heat the wrap on a non stick pan for few minutes.
Prepare your dressing by mixing in a glass the mayonnaise with the beet juice until you get a smooth consistency which will look pink.
Pour the dressing over the salad and combine well.
Top the heated wrap with the lettuce and the sliced egg.

ENJOY!

Check Out DAY 16:

Potato & Turkey Ham Pie with Buttered Rosemary Dill Carrots, Day 16

2013-02-17T04:21:00.002-08:00

After 3 days of cooking break, I am back with Day 16 of the 30 Days Healthy Meal Plan. I hope you all had a great Valentine's, ate good food and are now back on track with your healthy eating. Today's recipe, is a Sunday potato & turkey ham pie with buttered rosemary dill carrots. Here is my recipe...

INGREDIENTS

135g frozen brisee crust
90g turkey ham cooked not smoked
3 tablespoons tomato passata seasoned with salt, pepper, oregano, basil and 1/2 teaspoon olive oil
1 medium potato peeled and boiled cut into thick slices
1 medium tomato peeled and cut into 4
more salt, pepper, oregano and basil
1 and 1/2 cheese slices (27g)
3 medium carrots peeled and sliced
dill and rosemary
1/4 tablespoon butter

PREPARATION

Boil both carrots and potatoes
Open the pastry and lay it on your baking dish
Spread the seasoned passata
Top with the sliced potatoes after they have been cooked
Add some more passata and extra herbs
Layer the turkey ham and the tomatoes on top
Sprinkle some grated cheese and finish with the sliced cheese
Bake for about 20 minutes
Season the cooked carrots with dill and rosemary and add the butter; let them simmer until the butter is melted and incorporated in the carrots.
Serve the carrots with the pie slices.

This meal has 920 calories per person which is a lot compared to my usual meals, but it's a Sunday and I have been working out a lot! Plus keep in mind that this is my main meal and the other under 400 calories.

ENJOY!

Check Out DAY 15:

Cauliflower Cake for Lunch......30 Days Healthy Meal Plan, Day 15

2013-02-13T05:12:00.005-08:00

Today I made a savoury cake for the first time. Technically it's a casserole since it was crunchy on the outside and mashed in the inside. But I like to call it cauliflower cake. Anyway, it tasted delicious and it was super filling - I think one of the most filling meals of my 30 Days Healthy Meal Plan Series. All of this was about 600 calories per portion.

INGREDIENTS (for 2 people = 2 portions)

700g cauliflower cut into small florets
2 large eggs
2 tablespoons grated grana padano
8 tablespoons all purpose flour
4 tablespoons breadcrumbs
salt, black pepper, lemon pepper, oregano and basil (all dry herbs)
2/3 teaspoon baking soda and 1 teaspoon baking powder
soy butter
lettuce and 4 medium tomatoes
100g cucumber
lighter than light mayonnaise

PREPARATION

I started by boiling the cauliflower until completely soft.
Then I let it cool, drained it and after transfering it into a big bowl, I mashed it with a fork.
I added salt and black pepper.
Then I added the eggs and the rest of the herbs and mixed well.
I added the grated cheese, the flour and the baking soda and powder.
I lined a casserole with baking paper which I greased with soy butter and sprinkled the breadcrumbs on the bottom,
I poured the cauliflower mixture in the casserole.
And I finished with the remaining 2 tablespoons breadcrumbs and some extra basil and oregano.
I baked this cauliflower cake for about 30 minutes in the centre of my preheated oven.

If you would like a more solid consistency on the inside do the following:

Boil the cauliflower for a shorter time.
Drain as much water as you can.
Use only one egg.
And bake for up to 1 hour.

I served half the cauliflower cake per person on top of lettuce, 2 peeled and sliced tomatoes and few cucumber slices which I dressed with 3 tablespoons lighter than light mayonnaise.

ENJOY!

Check Out Day 14:

Broccoli, Green Olives & Tomatoes.....30 Days Healthy Meal Plan, Day14

2013-02-12T04:44:00.003-08:00

Broccoli are one of my favourite Winter vegetables. I enjoy cooking them following a Sicilian recipe I learned from my mum who learned it from her mother in law. Of course my version of this recipe is way lighter and healthier. This meal yields one portion at 564 calories. And the recipe is called 'broccoli affugati'.

INGREDIENTS

230g raw broccoli cut into individual florets
2 large tomatoes
2 and 1/2 tablespoons sliced green olives
salt and pepper
1 tablespoon olive oil
1 tablespoon grana padano
3 slices wholemeal toast with soy butter

PREPARATION

Boil the broccoli
Drain the water
Add salt and pepper and the olives
Let it simmer together with the peeled whole tomatoes
Serve and dress with one tablespoon olive oil and the grated cheese.
Eat with the buttered wholemeal toasts.

ENJOY!

Check Out Day 13: