Copyright@ Simona Zaino 
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These mini pancakes are a balanced snack and can be eaten on their own or enjoyed with your favourite toppings. They can also accompany a traditional breakfast dish.
This recipe is gluten free and high in protein.
3 or 4 pancakes are enough for 1 person as they are very filling.

Ingredients (serves 1):
1 egg yolk
2 tablespoons almond flour (ground almond)
1 teaspoon of squeezy honey
a pinch of salt
a teaspoon of butter or coconut oil
Preparation:
Mix the egg yolk, almond flour, honey and salt in a small bowl and stir until all te ingredients  have  blended. Heat a large pan (medium heat) and add the butter/coconut oil.
Use a tablespoon to pour a small amount of mix into the pan. Make 3 or 4 small pancakes. Turn over the pancakes when bottom side has cooked to a golden colour.
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Author: Simona Zaino
Simona is a qualified Health & Wellbeing, Nutrition & Life Coach . Read about her here

Copyright@ Simona Zaino 
Full or partial reproduction of this article requires permission from the author.
                                                                             ****​ 
This immunity boosting soup is as nutritious as it is tasty! A warm soup perfect for the autumn cold days..

Ingredients (serves 3):
1 pack of cooked beetroot (500gr)
2 cups of water
1 teaspoon ground ginger 
1 clove of purple garlic
1 tablespoon extra virgin olive oil
1/2 lemon (juice)
 a pinch of salt
Preparation:
Slice the beetroot and place in the blender with the water. Blend till you obtain a thick soup. Add the extra virgin olive oil, the ginger and the lemon juice. Let simmer at low heat for about 20mins.
Chop the garlic and fry in a little olive oil till golden. Add the garlic to the soup and mix well. Serve in a bowl and garnish with dill if you like.

Author: Simona Zaino
Simona is a qualified Health & Wellbeing, Nutrition & Life Coach . Read about her here

​Copyright@ Simona Zaino 
Full or partial reproduction of this article requires permission from the author.
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Wellness or wellbeing is usually described as a general sense of balance that encompasses body, mind and spirit. The perception of wellbeing is no longer confined to physical fitness but includes mental balance and a general sense of purpose too.
Medical science has now recognized that body and mind work in unison. So achieving a sense of wellbeing requires action on both fronts. Also, the focus of medical science has shifted from mainly curing diseases to prevention, i.e. maintaining the lifestyle that helps us stay healthy and happy.

Interestingly, modern science has now widely accepted what ancient Yogis had already discovered thousands of years ago. There are four pillars to wellbeing and these can be identified as follows:

1.Balanced diet
2.Exercise 
3.Relaxation 
4.Balanced Mind

Balanced Diet
A balanced diet is one that provides you with nutritious food (macro and micro nutrients), the right amount of calories (depending on how much energy you need) and calories intake distributed correctly throughout the day (depending on your activities). This is necessary for disease prevention, longevity and maintain a good level of activity throughout our entire life.

Exercise
Exercise is any physical activity that helps you improve flexibility, strength and cardiovascular resistance. Currently, experts recommend a minimum of 30 minutes a day of moderate exercise, five days a week.  

Relaxation
A state of physical and mental relaxation can be achieved in various ways: Yoga, massage therapy, walking, active social life, holiday breaks, etc.) 
Sleep is also an important part of relaxation as it is through sleep that the body regenerates and the mind rests.

Balanced Mind
Our thoughts play a big role in the way we perceive a given situation and the effect it has on us. Thus gaining control over our thoughts and establishing a positive mindset is key to keep stress away.
No matter what our life experiences are, through various techniques and practices, it is possible to train our mind to focus on positive and constructive thoughts and also help us find a sense of purpose.

An experienced Wellbeing Coach can guide you on all these four areas and help you create a healthy, balanced and fulfilling lifestyle.

Author: Simona Zaino
Simona is a qualified Health & Wellbeing, Nutrition & Life Coach . Read about her here
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  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