Copyright@ Simona Zaino 
Full or partial reproduction of this article requires permission from the author.
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This Italian inspired dish, infused with Mediterranean flavours, is very nutritious and also balanced in calories!

Ingredients (2 people):
2 salmon fillets, a jar of red pesto (sundried tomatoes), 1 medium shallot, 1 fennel head (or you can substitute this with celery or leeks). two cups of steamed/boiled brown basmati, 3 lime leaves (or chopped coriander), 1 teaspoon of coconut oil

Preparation:
Wash the fennel head and cut it into wedges. Chop the shallot. Place each salmon fillets and the fennel wedges on tin foil, then cover the salmon fillet with a thin layer of red pesto and chopped shallots. Fold the tin foil and make a small parcel. Place the two parcels on an over tray and bake at 180C for about 40 mins. 
​In the meantime, place the coconut oil in a hot pan and stir in the lime leaves. Add the rice and stir for about 5 mins.
Place the salmon and fennel on a plate and add the rice on the side.

(Copyright 2020, Simona Zaino )
Full or partial reproduction of this article requires permission from the author.
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If you thought soy and soy products were just the latest vegan 'frenzy'.. read on! Below, I give the 3 top reasons for including this powerful food in your diet!

Soyabean is a species of legumes native of East Asia. It s a highly nutritious food. 100 grams of raw soybeans supply 446 calories as 9% water, 30% carbohydrates, 20% total fat and 36% protein.
(please notice these proportions vary greatly for soy-based products such as tofu, miso, tempeh, soy sausages, etc.)
Soybeans are also rich in essential  nutrients 100 grams of raw soybeans provide 37% (RDV) in dietary fiber, 121% RDV iron, 120% RDV manganese, 101% RDV phosphorus  and several B vitamins, including folate (94% RDV). They also contain: vitamin K, magnesium, zinc and potassium. 
(Note: for human consumption, soybeans must be cooked with "wet" heat to avoid toxicity)
So what are the top 3 benefits of soy?
1. Soy contains complete protein and healthy fat!The protein in soy and soy products contains all the essential amino-acids (essential= the body cannot produce them). So it's an ideal replacement for meat protein.
It also contains mostly unsaturated fats and it's cholesterol-free compared to animal fat. Some studies even show that soy protein lowers tryglycerides, reduces LDL (bad) cholesterol, and raises HDL (good) cholesterol, thus reducing the risk of heart disease.
2. Soy contains carbs with a very low glycemix index, meaning it stabilizes blood sugar and prevents the cycle of sugar crash and sugar rush.
3. Soy is great source of calcium and iron, again making it a good alternative to dairy products and meat. 
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There are many other benefits of soy (e.g. anti-cancer properties) and new studies are regularly being carried out on these to provide more accurate findings and results.
So why not adding soy products to your regular diet?  They come in many forms and are very versatile. You could try eating a soy-based meal a couple of times a week. Short of ideas? Check out my recipe for Orange, Red onion & Tofu  salad

IMPORTANT: women with a history of breast tumor should consult their doctor before introducing soy or soy product into their diet, due to the potential estrogenic effects.
Reference: www.askdrsears.com   and www.hsph.harvard.edu


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This is a Sicilian-inspired recipe, one of my absolute favourite! I have added some ingredients to the original recipe to turn this into a balanced and complete meal, easy and quick to make. 
Taste the sunshine in this dish! 

Ingredients (for 1 person):
1 medium/big orange (peeled and sliced), 1 medium red onion (peeled and sliced), tofu cut into cubes ( a portion as thick and big as the palm of your hand), rocket salad (as much as you like),  flaked almonds (1 tablespoon), 3 small oatcakes
For the dressing: mix 1 tablespoon olive oil and 1 teaspoon light soya sauce

Preparation:
In salad bowl mix the orange, the onion, the rocket salad. Then add the tofu and almonds. Finally pour the dressing and mix.  Serve with the oatcakes.

Ingredients (2 people):
 1 cup almond milk, 1 cup soya cream, 1/3 cup  raisins, Vanilla flavour, 2 teaspoons arrowroot powder (or other thickening ingredient), 1 tablespoon Rum (or Rum flavour), 1 teaspoon cocoa powder, 1/3 cup crumbled and toasted pecan nuts.

Preparation:
Soak the raisins in warm water for 20mins.
Put into pan the soya cream and almond milk and simmer at low heat. Keep stirring. Bring to gentle boil then add few drops of vanilla flavour  and the arrowroot powder. Keep stirring. Finally add the raisins and slow boil till the liquid turns into a thicker cream.  Add the Rum (or Rum flavour).
Pour into a ceramic container and let cool down. Then put into the freezer for one hour. 
To serve, sprinkle with cocoa powder and toasted pecan nuts.

Copyright 2020 : Simona Z. ​
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Ingredients (12 small balls):
1 cup dried mini figs, 1 tablespoon vanilla protein powder, 1 tablespoon cocoa powder, 2 tablespoons hazelnut meal, 1 teaspoon ground cinnamon, 1/3 cup coconut flour, 2 tablespoons almond butter, 2 tablespoons of water

Preparation:
Blend the figs, vanilla powder, cocoa powder, hazelnut meal,  ground cinnamon, almond butter and water until you obtain a firm paste. Make 12 small balls and roll them into the coconut flour. Place in the freezer for 3/4 hours.
The energy balls can be stored in the freezer for longer if required.

Copyright 2020 : Simona Z. 
A yummy and nutritious snack, quick to prepare! And trust me..it's as yummy as the real (Banoffi) thing!
​A healthy office snack or a balanced pre/post workout nibble. It provide fibre, protein, healthy carbohydrates, magnesium, potassium and vitamin E.

Ingredients:
3-5 Oatcakes, smooth almond butter, half of a small banana
Preparation:
Slice the banana in 3-5 pieces. Spread one teaspoonful of almond butter on each oatcake then add the banana piece on top.
Buon appetito!

Copyright : Simona Z. )
Full or partial reproduction of this article requires permission from the author.

​​Ingredients (for 1 person):
2 skinless chicken thighs, 4/5 chopped broccoli stems, 5/6 cherry tomatoes, 1 small onion (chopped), 1  spoon light soya sauce, a pinch of salt, 1 spoon extra virgin olive oil, rice noodles (50grm dry)
Preparation:
Sweat it in the olive oil in a large pan, add the chicken and let it brown.
Add the broccoli stems and the tomatoes and cover with a lid. When the chicken is almost cooked, add the soya sauce and finish cooking.
Serve on a bed of rice noodles which you have previously cooked.
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(Copyright 2016, Simona Z. )
Full or partial reproduction of this article and slides below requires permission from the author.

​Back in in 2013, the Mediterranean diet was inscribed in the UNESCO list of Intangible Cultural Heritage of Humanity. One of the aspects that highlights the social and human significance of the Mediterranen way of eating is: ''Eating together is the foundation of the cultural identity and continuity of communities throughout the Mediterranean basin. It is a moment of social exchange and communication, an affirmation and renewal of family, group or community identity. The Mediterranean diet emphasizes values of hospitality, neighbourliness, intercultural dialogue and creativity, and a way of life guided by respect for diversity.'' (UNESCO site)
This shows how eating can go beyond the simple and calculated consumption of calories and nutrients. The act of eating can turn into a moment of human exchange that gives new value to it. 'Sharing is caring' and this also applies to food.
When sharing food with our family and friends in a home setting, we restore and renew our social connections and develop a sense of community and belonging. Sharing food can thus become a source of  contentment and enjoyment. 
Perhaps you can invite friends and family to share a dinner at your place next weekend :) Here is an easy  Mediterranean recipe that everybody will enjoy.

​Authentic Mediterranean diet is very balanced in terms of calories and nutrients and also quite varied. On the health benefits of the Mediterranean diet, you can read here. On the Mediterranean Diet pyramid, please see here