Tag Archive for: healthy eating

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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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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Eggplant rolls with sun-dried tomatoes and breadcrumbs

To celebrate Earth Day, which this year falls on 22 April, I created a simple and delicious recipe as my small contribution to reducing food waste. These Eggplant Rolls with Sun-Dried Tomatoes and Breadcrumbs are bursting with flavour and born from the desire to give leftover bread a second life. The filling is fragrant and enriched with Mediterranean ingredients like basil, almonds, and sun-dried tomatoes.

This dish is both light and nourishing: eggplants are an excellent source of fiber and antioxidants, wholemeal bread provides complex carbohydrates, while Pecorino cheese and almonds contribute protein and healthy fats. Everything is brought together by a simple, aromatic tomato sauce that makes the dish not only wholesome but also incredibly satisfying.

A tasty way to celebrate Earth, make the most of leftovers, and cook with awareness.

Eggplant rolls with sun-dried tomatoes and breadcrumbs

8g carbohydrates per 100g

Ingredients for the rolls

  • 2 eggplants (about 400g)
  • 100g milk
  • 70g leftover bread**
  • 50g Pecorino cheese, grated
  • 50g sun-dried tomatoes*, drained
  • 40g almonds
  • 12 basil leaves
  • salt and pepper

Ingredients for the sauce

  • 600g tomato purée
  • 1 shallot
  • 1 clove of garlic
  • extra virgin olive oil
  • chilli pepper
  • 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 eggplants and bake them in a preheated static oven at 180°C for about 20 minutes until soft.
  2. Soak the bread in milk, then place it in a blender along with the sun-dried tomatoes, almonds, and basil leaves. Add the Pecorino cheese in small pieces and blend until smooth. Season with salt and pepper to taste.
  3. Fill the eggplant slices with the mixture and roll them up tightly.
  4. For the sauce, sauté the finely chopped shallot in a non-stick pan with a drizzle of oil and the garlic clove. Add the tomato purée and chili pepper, then gently place the rolls in the sauce.
  5. Cook for 20 minutes and serve warm.

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Brown rice crackers with turmeric

Who said healthy snacks can’t be irresistible? These Brown rice crackers with turmeric are not only naturally gluten-free, lactose-free, and vegan, but they also feature the incredible power of an extraordinary spice.

Turmeric, with its vibrant golden colour, is much more than just an ingredient—it’s a true ally for wellbeing. Known for its anti-inflammatory and antioxidant properties, this spice adds a lively touch to any dish. And in these crackers, its mildly spicy flavour perfectly complements the crunchiness of brown rice.

Perfect for snacking on their own or pairing with dips and hummus, these crackers are the ideal guilt-free treat for those looking for both flavour and lightness in every bite!

Brown rice crackers with turmeric

45.8g carbohydrates per 100g

Ilaria-bertinelli-cracker-di-riso-alla-curcuma

Ingredients

  • 210g brown rice flour*
  • 100g water
  • 100g blended almonds (ground into flour)
  • 40g extra virgin olive oil
  • 5g baking powder for savoury recipes*
  • turmeric
  • salt

**Ingredients specific for celiacs

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

Preparation

  1. Mix all ingredients until you obtain a smooth, homogeneous dough.
  2. Cover the dough with plastic wrap and let it rest for 30 minutes.
  3. Roll out the dough with a rolling pin, cut it into strips of your desired size, and bake in a preheated static oven at 200°C for 10 minutes or until crispy.
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Polenta gnocchi with artichoke cream and toasted almonds

Polenta gnocchi with artichoke cream and toasted almonds: a no-waste recipe with great nutritional value.

Turning leftover polenta into a new and surprising dish is a fantastic way to reduce food waste while still enjoying delicious flavours. These alternative gnocchi, with their soft texture and delicate taste, pair perfectly with the artichoke cream, enhanced by the crunch of toasted almonds and the freshness of lemon zest.

A special touch comes from Miso, a fermented ingredient rich in probiotics, which adds depth of flavor and digestive benefits. This simple, nutritious, and inclusive dish is perfect for those who love sustainable and creative cuisine.

If you love gnocchi, try a classic with a spicy twist: Potato gnocchi with tomato sauce and ‘Nduja.

Polenta gnocchi with artichoke cream and toasted almonds

17.73g carbohydrates per 100g 

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Ingredients for the gnocchi

  • 300g cooked polenta*
  • 50g potato starch*
  • 50g brown rice flour*
  • 1 egg
  • 20g grated Parmigiano Reggiano
  • salt

Ingredients for the artichoke cream

  • 200g cleaned artichokes (about 4)
  • 100g medium potato
  • 30g shallot
  • 20g almonds (for garnish)
  • 1 scant teaspoon miso* (optional)
  • 1 garlic clove
  • 2 tablespoons extra virgin olive oil
  • zest and juice of ½ lemon
  • salt and pepper

**Ingredients specific for celiacs

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

Preparation

  1. Blend the cold polenta and mix it with the egg, flour, grated Parmigiano Reggiano, salt, and pepper until you get a smooth dough.
    Lightly flour your work surface and shape the gnocchi.
  2. Clean the artichokes by removing the tough outer leaves, cutting off the tips, and slicing the hearts into thin wedges. Soak them in lemon water to prevent browning.
  3. In a non-stick pan, heat a drizzle of olive oil and sauté the chopped shallot with a garlic clove. Add the drained artichokes and the diced potato, letting them sauté for a few minutes. Then, add vegetable broth and cook for about 15 minutes, until the artichokes and potato are soft.
  4. Transfer everything to a blender and blend until smooth. Adjust with salt, pepper, and a scant teaspoon of Miso for an extra umami note.
  5. Cook the gnocchi in lightly salted boiling water, drain them, and toss them in a pan with the artichoke cream, adding a ladle of cooking water if needed. Plate and finish with toasted, lightly crushed almonds and grated lemon zest

 

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