Vegetable quinoa and buckwheat bake

Vegetable quinoa and buckwheat bake is one of those recipes that truly simplifies everyday cooking: everything is prepared in a single pan, first on the hob and then finished in the oven, with no unnecessary steps and no extra washing up. A small detail that makes a big difference, especially when time is limited but you still want a complete meal.

In this bake, the key ingredients are quinoa and buckwheat, two naturally gluten-free pseudocereals with very interesting nutritional properties.

Quinoa, originally from the Andean region and cultivated for thousands of years by pre-Columbian populations, was already considered a staple food by the Incas, who referred to it as the “mother grain”.

Even today, it is widely appreciated and often considered a superfood for several reasons: 1) it contains all essential amino acids, which is quite rare in plant-based foods; 2) it provides a good amount of fibre; 3) it has a moderate glycaemic index; 4) it is rich in minerals such as magnesium, iron and potassium; 5) it contains antioxidant compounds.

Buckwheat, despite its name, is not a cereal but a plant belonging to a different botanical family. It is also naturally gluten-free, with a good fibre content and an interesting supply of minerals such as magnesium and iron.

When used in a preparation like this bake — together with eggs and vegetables — they help create a complete, satisfying dish that is also easy to manage from a glycaemic perspective.

A practical, versatile recipe, suitable for everyday cooking, designed to optimise time and steps without compromising on ingredient quality.

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Vegetable quinoa and buckwheat bake

16g carbohydrates per 100g

Ingredients

  • 300 g red onions
  • 150 g carrots
  • 100 g quinoa*
  • 100 g buckwheat*
  • 100 g cherry tomatoes
  • 100 g peas
  • 80 g leek
  • 40 g milk
  • 3 eggs
  • Extra virgin olive oil
  • Oregano
  • Salt and pepper
  • Cream cheese, to serve

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Cook the quinoa and buckwheat separately in lightly salted water for about 20 minutes. Cover and leave to cool slightly.
  2. Meanwhile, heat a drizzle of extra virgin olive oil in a non-stick pan that is also ovenproof. Add the sliced leek, onions, diced carrots and peas. Season with a pinch of salt, add a few tablespoons of water and cook for 5 minutes.
  3. Add the halved cherry tomatoes and cook for a further 3 minutes. Season with pepper and a pinch of oregano.
  4. In a bowl, beat the eggs with the milk. Add the cooked quinoa and buckwheat, mix well, adjust seasoning with salt and pepper, then pour the mixture into the pan with the vegetables.
  5. Cook over a low heat for 5 minutes while preheating the oven to 180°C. Transfer the pan to the oven and bake for 15 minutes.
  6. Serve warm, either on its own or with fresh, creamy cheese.
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Mashed potatoes and broad beans with sautéed greens

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Mashed potatoes and broad beans with sautéed greens is a simple, seasonal and nutritionally balanced dish — perfect for getting even the most sceptical family members to enjoy their vegetables!

Potatoes are always a crowd-pleaser and, in this recipe, they give the mash a naturally soft and creamy texture. Fresh broad beans add flavour along with an interesting plant-based protein component. The sautéed greens, with their slightly bitter note, balance the dish and make it more appealing to the palate.

From a nutritional perspective, broad beans are often overlooked, yet they are well worth including more regularly in your diet. They provide fibre and plant-based protein, both of which contribute to satiety and help slow down the absorption of carbohydrates in the meal. They are also a good source of folate and contain minerals such as iron and magnesium.

Compared to other legumes, fresh broad beans have a lower carbohydrate content and, when used in a dish like this — which also includes fibre and healthy fats from extra virgin olive oil — they help keep the overall glycaemic impact of the meal more balanced.

A naturally gluten-free recipe, ideal for those looking for simple, balanced dishes that fit easily into everyday cooking. And if you’re in the mood for salads, here’s what to look for in May: hearty, fortified salads.

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Mashed potatoes and broad beans with sautéed greens

13.2g carbohydrates per 100g

Ingredients

  • 500 g potatoes
  • 250 g mixed greens (chard, chicory, baby spinach)
  • 60 g fresh broad beans, shelled
  • Wild fennel
  • Fresh chilli
  • Parsley
  • Garlic
  • Extra virgin olive oil
  • Salt and pepper

 Preparation

  1. Blanch the broad beans in salted water for a few minutes, then remove their outer skins.
  2. Boil the whole potatoes with their skins on. Once cooked, peel and mash them with a fork.
  3. Add the broad beans to the mashed potatoes along with 30 g of extra virgin olive oil, a pinch of salt, freshly ground pepper and finely chopped wild fennel.
  4. Blanch the greens in lightly salted boiling water, then drain and transfer them to cold water.
  5. Heat a pan with a drizzle of extra virgin olive oil, one garlic clove and some fresh chilli. Add the blanched greens and sauté to flavour.
  6. To serve, spread the potato and broad bean mash on a serving dish, top with the sautéed greens and finish with chopped parsley, freshly ground pepper and a drizzle of extra virgin olive oil.
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Spring Salad

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This Spring Salad is a dish that tells the story of the season through its most vibrant colours and textures. At this time of year, nature offers us extraordinary vegetables, not only for their flavour but also for their nutritional properties, perfect for creating complete, light, and satisfying dishes.

Rainbow chard, with its stems ranging from yellow to deep red, is not just visually striking: it is rich in vitamins (particularly A, C and K) and minerals such as magnesium and potassium. The leaves have a delicate texture and a slightly earthy flavour, while the crunchier stems allow you to play with different textures within the same ingredient, also helping to reduce food waste in the kitchen.

Snow peas, also knowns as Mangetout, are a typical spring vegetable and stand out for their sweetness and tender yet crunchy texture. High in fibre and vitamin C, they contribute to satiety and support intestinal health. They are also particularly versatile and pair easily with a wide range of ingredients.

Alongside them, asparagus completes the dish with its slightly bitter, more pronounced flavour, typical of spring vegetables, and is also known for its detoxifying properties.

This salad was created to make the most of these seasonal ingredients, presenting them in a form that goes beyond a classic salad: a dish where vegetables are the absolute stars, combined with proteins and healthy fats for a complete nutritional balance. Naturally gluten free, it is also perfect for people affected by type 1 diabetes, thanks to its fibre content, which helps moderate blood sugar response.

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Spring Salad

2g carbohydrates per 100g

Ingredients for 4-6 servings

  • 400 g rainbow chard
  • 400 g asparagus
  • 300 g snow peas or mangetout
  • 2 eggs
  • 30 g peeled almonds
  • 30 g grated Parmigiano Reggiano
  • 1 tbsp pumpkin seeds
  • 1 tbsp sunflower seeds
  • 1 heaped tsp soy lecithin*
  • Extra virgin olive oil
  • Salt and pepper

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Wash the snow peas and cut them into pieces.
  2. Separate the stems of the rainbow chard from the leaves.
  3. Bring a pot of water to the boil, add salt, and cook the snow peas and chard stems for 8 minutes. Remove the vegetables with a slotted spoon and plunge them into cold water, then drain.
    Trim the woody ends of the asparagus and cut the rest into pieces of the desired size. Pour a little oil into a pan, add a clove of garlic, then the asparagus, a pinch of salt, and a splash of water. Cover with a lid and cook until tender.
  4. Add the sugar snap peas and chard stems to the asparagus in the pan and sauté for a few minutes to infuse the flavours.
  5. Cut the chard leaves into strips and sauté them in a pan with a little oil. Transfer to a blender and add the almonds, Parmigiano, soy lecithin, extra virgin olive oil, a splash of water, salt and pepper. Blend until a smooth cream forms.
  6. Boil the eggs until hard boiled, then peel them.
  7. To assemble the salad: place the asparagus with snow peas and chard stems in a serving bowl, pour over the chard cream, and top with crumbled hard boiled eggs, seeds, a grind of pepper, salt if needed, and a drizzle of extra virgin olive oil.
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Chickpea Farinata, delicious Italian flatbread

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Chickpea Farinata is one of those dishes that perfectly shows how simplicity can become smart cooking. Made with just a few ingredients, naturally gluten-free and budget-friendly, it features chickpea flour as the star of the recipe. As a legume, chickpeas are particularly valuable for blood sugar control and satiety, thanks to their content of fiber and plant-based proteins.

In this version, we turn it into an extra-indulgent dish by topping it with baby spinach, stracciatella cheese, and sun-dried tomatoes. That said, Chickpea Farinata remains extremely versatile: it can also be enjoyed plain, as an alternative to bread, to accompany meals in a simple and mindful way. An essential preparation, with no complicated doughs, that brings a great traditional classic to the table in a healthy, inclusive, and satisfying way.

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Delicious Chickpea Farinata

15.8g carbohydrates per 100g Farinata without topping

Ingredients for one 32cm baking tray

  • 375g water
  • 100g chickpea flour*
  • 1 tablespoon extra virgin olive oil
  • salt

Ingredients for topping 

  • baby spinach
  • stracciatella cheese
  • sundried tomatoes in oil*
  • extra virgin olive oil
  • salt

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

 Preparation

  1. Whisk the chickpea flour with the water, one tablespoon of olive oil, and a pinch of salt, mixing well to prevent lumps. Let the batter rest for at least 4 hours, ideally overnight.
  2. Sauté the baby spinach in a non-stick pan with a drizzle of olive oil and a pinch of salt, then set aside.
  3. Using a sheet of kitchen paper or a brush, oil an aluminum baking tray of the appropriate size to achieve your desired thickness. I love a very thin chickpea flatbread, so I chose a 32 cm (12.5-inch) diameter tray.
  4. Bake in a preheated fan-assisted oven at 250°C (480°F) until golden and crispy.
  5. Cut the flatbread while still hot and top as desired with the sautéed spinach, a teaspoon of stracciatella, and a few pieces of sun-dried tomatoes.
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Gratinated Cod and Potato Bake

Gratinated Cod and Potato Bake is a dish that tells the story of a home-style cuisine made of simple gestures and authentic flavours, capable of bringing together tradition and pleasure in every bite. A complete and satisfying recipe, perfect to serve when you’re craving something hearty yet well balanced—ideal both for a relaxed Sunday lunch and for a convivial dinner with friends.

Cod is the star of this dish: a valuable source of high-quality protein, naturally low in fat and rich in minerals such as phosphorus and potassium. Paired with potatoes, which provide structure and softness, and enriched with green olives, tomatoes and aromatic herbs, it creates a harmonious balance of Mediterranean flavours that makes this dish comforting and delicious.

The final gratin, scented with oregano, parsley and extra virgin olive oil, adds a pleasant crunchy note that completes the dish, transforming simple ingredients into a preparation full of character. A recipe that celebrates home cooking, made of layers, aromas and togetherness.

ilaria-bertinelli-torta-di-baccalà-gratinata

Gratinated Cod and Potato Bake

7.6g carbohydrates per 100g

Ingredients for 6 servings

  • 1 kg potatoes, peeled
  • 1 kg soaked salt cod
  • 270 g canned peeled tomatoes
  • 100 g breadcrumbs**
  • 80 g pitted green olives*
  • extra virgin olive oil
  • oregano
  • parsley
  • chilli pepper
  • salt and peppe
  • **Ingredienti specifici per celiaci

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Slice the peeled potatoes thinly using a mandoline and blanch them in boiling salted water for a few minutes. Drain and set aside to cool slightly.
  2. Blanch the cod in a pot of hot water for 5 minutes, then drain it, remove the skin and check carefully for any bones.
  3. Finely chop the parsley and mix it with the breadcrumbs, oregano, chilli pepper and extra virgin olive oil, until you obtain a moist and fragrant mixture.
  4. Grease a baking dish with a drizzle of oil and sprinkle the base with the aromatic breadcrumbs. Create a layer of potatoes and cover it with pieces of cod; sprinkle with chopped olives, small pieces of peeled tomatoes, a little more breadcrumb mixture and a drizzle of oil. Repeat the layers until all ingredients are used.
  5. Finish with a final layer of potatoes topped with breadcrumbs and drizzle with extra virgin olive oil. Bake in a preheated fan oven at 180°C for about 30 minutes, or until golden.
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Prawns and Lentils with Vermouth

When I’m looking for a light but nourishing one-dish meal, I like to combine the taste of legumes with that of seafood. That’s how these Prawns and Lentils with Vermouth were born — a balanced, gluten-free, glycemia-friendly recipe. The aroma of the artisanal Vermouth from Acetaia Giusti of Modena gives the dish a refined and surprising fragrance, turning a simple pairing into an elegant, special experience.

You can swap the lentils for chickpeas if you prefer them.

If you like combining shellfish with legumes, try my Prawns with Cream of Cannellini Beans recipe.

ilaria-bertinelli-mazzancolle-e-lenticchie-al-vermouth

Prawns and Lentils with Vermouth

9.2g carbohydrates per 100g

Ingredients for 4 servings

  • 280g cooked lentils
  • 24 peeled and deveined prawns
  • 5 shallots
  • 100g Vermouth*
  • 2 tablespoons Modena IGP balsamic vinegar (~30g)
  • extra virgin olive oil
  • thyme
  • salt and pepper

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Chop the shallots and sauté them in a non-stick pan with a drizzle of extra virgin olive oil, a few sprigs of thyme and the balsamic vinegar.
  2. Add the cooked lentils, a few tablespoons of water and let them gain flavour for about ten minutes.
  3. Turn up the heat under the pan with shallots and lentils, add the prawns, deglaze with the Vermouth, cook for 2 minutes, season with salt and pepper and serve.
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Lunch Box Ideas: Creamy Frittata with Grilled Courgettes

With the return to school and university, the challenge is always the same: finding practical, healthy, and tasty lunch box ideas. This Creamy Frittata with Grilled Courgettes is the perfect solution: quick to prepare, light yet full of flavor, and made irresistible by its creamy ricotta layer, grilled zucchini, and the special touch of Parma Ham.

Rolled up and cut in half, it fits perfectly into a lunch box and is easy to enjoy anywhere.

Paired with bread, seasonal fruit, and some crunchy vegetables, it becomes a complete meal you can conveniently take with you.

Discover more lunch box ideas, such as this Venere rice salad with cherry tomatoes and pistachios.

ilaria-bertinelli-frittata-cremosa-con-zucchine-grigliate

Creamy frittata with grilled courgettes

2g carbohydrates per 100g

Ingredients for 2 Frittatas

  • 200g sheep’s ricotta
  • 4 eggs
  • 1 courgette
  • 30g grated Parmigiano Reggiano
  • Parma Ham (I used the shank part)
  • chopped fresh herbs
  • extra virgin olive oil
  • salt and pepper

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Slice the courgettes thinly with a mandoline and quickly grill them on both sides.
  2. Beat the eggs in a bowl with a pinch of salt, add the grated Parmigiano, and cook 2 frittatas in a 22 cm non-stick pan until set.
  3. Sieve the ricotta to make it creamy, season it with chopped herbs, one tablespoon of olive oil, salt, and pepper.
  4. Spread the frittatas out, cover with a layer of ricotta, add the grilled courgettes, and finish with slices of Parma Ham. Roll them up and place in the lunch box, cut in half.
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Buckwheat Salad with Chicken Ragout and Grilled Peaches

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After a morning or evening run, your body needs clean energy and high-quality protein to recover at its best. This Buckwheat Salad with Chicken Ragout and Grilled Peaches is designed exactly for that: a complete meal rich in noble proteins from the chicken and edamame, low glycemic-index carbohydrates thanks to buckwheat, and plenty of vitamins and minerals from the peaches and cherry tomatoes, which refresh and hydrate.

A mix of delicate flavours and different textures that satisfies without weighing you down – perfect for those who love to take care of themselves at the table after a workout.

Discover all the secrets for perfect post-workout recovery with Bianca Balzarini, nutrition coach, with whom I created this very useful e-book.

Buckwheat Salad with Chicken Ragout and Grilled Peaches

8g carbohydrates per 100g

Ingredients for the salad

  • 140 g nectarines or peaches
  • 120 g edamame
  • 100 g buckwheat groats*
  • 10 cherry tomatoes

 Ingredients for the chicken ragout

  • 600 g chicken meat, finely chopped by knife
  • 100 g carrot
  • 40 g onion
  • 30 g celery
  • 1/2 glass of Marsala wine
  • chopped sage, mint, and thyme
  • extra virgin olive oil
  • salt and pepper

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Prepare the chicken ragout first. Finely dice the onion, carrot, and celery, and soften them in a saucepan with a drizzle of extra virgin olive oil without letting them fry. Add the chopped herbs and the minced chicken meat.
  2. Mix well until the chicken turns white, then pour in the Marsala wine and let it evaporate. Cover and cook for about 20 minutes. Adjust with salt and pepper.
  3. Meanwhile, boil the buckwheat in lightly salted water and drain when cooked but still al dente.
  4. Blanch the edamame in lightly salted boiling water for 1.5 minutes, then drain and plunge them into cold water.
  5. Halve the cherry tomatoes and add them to the drained buckwheat, then add the edamame and finally the chicken ragout, mixing everything well. Serve with a few slices of nectarine or peach.

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Version with gluten of Buckwheat Salad with Chicken Ragout and Grilled Peaches

The recipe is naturally gluten-free, so no adaptation is needed for the version with gluten.

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White corn tortillas with activated charcoal and vegetable chili

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Bold colours and intense flavours come together in a recipe that celebrates plant-based cuisine with a creative and inclusive twist: these White corn tortillas with activated charcoal and vegetable chili are the perfect option for anyone looking for a satisfying yet balanced dish, also suitable for those who have to keep an eye on their blood sugar levels or following a gluten-free diet.

The tortillas are made with white corn flour, a naturally gluten-free ingredient rich in resistant starch and generally with a lower glycemic index than yellow corn. The addition of activated charcoal not only gives a striking look but may also help reduce bloating thanks to its adsorbing properties.

The vegetable chili is a powerhouse of fibre, vitamins, and antioxidants: bell peppers provide vitamin C and beta-carotene, carrots contribute soluble fibre and vitamin A, and Mexican black beans are an excellent source of plant-based protein, iron, magnesium, and more fibre to help regulate carbohydrate absorption, making the dish even more balanced. Chili pepper and paprika add a pleasant spiciness and help stimulate metabolism—without needing to rely on a lot of salt for flavour.

Let’s take a flavourful trip into Mexican-inspired cooking with this wholesome and satisfying dish and if you like Latin American cuisine, try also this Dominican Salad.ilaria-bertinelli-tortillas-di-mais-bianco

White corn tortillas with activated charcoal and vegetable chili

18g carbohydrates per 100g

Ingredients for the tortillas

  • 250g water
  • 170g white corn flour*
  • ½ teaspoon of activated charcoal
  • a pinch of salt

For the vegetable chili

  • 400g tomato purée
  • 300g yellow bell pepper
  • 300g red bell pepper
  • 250g carrots
  • 250g cooked Mexican black beans
  • 40g onion
  • 1 small piece of chili pepper
  • extra virgin olive oil
  • paprika
  • parsley
  • salt

To complete

  • avocado

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Place the white corn flour in a mixing bowl, add a pinch of salt and the activated charcoal, then pour in the water and mix until you get a smooth, uniform dough. Cover and let it rest for at least 15 minutes. If mixing by hand, your fingers may get stained black—but don’t worry, it rinses off easily.
  2. Finely chop the onion and sauté it in a deep skillet with a drizzle of olive oil, along with a clove of garlic and a small amount of chili pepper according to your heat preference. Meanwhile, slice the carrots and dice the peppers, then add them to the pan along with the tomato purée. Season with salt and paprika. Cook for about 15 minutes, then add the black beans. Let everything simmer for another 10 minutes, stir in chopped parsley, and adjust seasoning if needed.
  3. Prepare the tortillas: divide the dough into 10 pieces of about 40 g each. Flatten each one between two sheets of parchment paper to about 1–1.5 mm thickness.
  4. Cook the tortillas in a very hot non-stick pan on both sides, flipping them twice—the second flip will often make them puff up slightly. Once cooked, stack them between two plates to keep warm.
  5. Fill each tortilla with the vegetable chili and a slice of avocado.
  6. ilaria-bertinelli-tortillas-di-mais-bianco

 

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Chicken and asparagus pie with Feta cheese

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Spring brings us wonderful and versatile ingredients like asparagus — grown in many regions of Italy and the star of this simple yet impressive recipe. This Chicken and asparagus pie is a complete meal that combines flavour, nutritional balance and practicality. It’s perfect for anyone following a gluten-free diet with a mindful eye on the recipe’s composition, particularly its carbohydrate content.

Asparagus is an excellent source of fibre, B vitamins (especially folate), vitamin K and natural antioxidants. Thanks to its asparagine content, it also supports kidney function and has a natural diuretic effect. Combined with chicken, a great source of lean protein, and brown rice flour, which adds fibre and complex carbohydrates, this dish offers all the essential macronutrients and is suitable for those with specific dietary needs.

The crisp gluten-free puff pastry topping adds a rustic and visually appealing touch, making it ideal even for a last-minute dinner with guests when you don’t want to give up on seasonal vegetables. If you’re looking for another all-in-one dish, try the Vegetarian Moussaka too!

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Chicken and asparagus pie with Feta cheese

7.8g carbohydrates per 100g

Ingredients for 6 servings

  • 1 pack of gluten-free puff pastry** (you will use about 200g)
  • 850g chicken breast
  • 420g asparagus
  • 120g Feta cheese
  • 70g leek
  • 30g brown rice flour*
  • 1 egg for brushing the surface
  • meat or vegetable stock*
  • extra virgin olive oil
  • salt and papper

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Slice the leek and let it soften in a non-stick pan with a drizzle of olive oil. Add the chicken breast cut into cubes and cook until it turns white on all sides.
  2. Trim the woody ends off the asparagus, then divide the stalks from the tips. Cut the stalks into small pieces and add them to the chicken. Pour in a few ladles of broth, season with salt and pepper, and cook.
  3. When the chicken is nearly done, add the asparagus tips. Sprinkle in the rice flour and, if needed, add another ladle of broth — it will thicken into a sauce similar to béchamel.
  4. Transfer the chicken and asparagus mixture into a baking dish, top with crumbled Feta cheese and cover the top with the puff pastry. Seal the edges well to create a lid, cut a few slits to allow steam to escape, and brush the surface with beaten egg.
  5. Bake in a preheated fan oven at 180°C for 20 minutes. Remove from the oven, let rest for 10 minutes, then serve.
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