Poke is a traditional Hawaiian dish prepared with marinated raw fish accompanied by other ingredients making it a fresh, tasty and complete meal; my Pineapple chicken poke is my interpretation of a one-course meal that is equally tasty and complete, but made with meat as a source of protein.

In fact, who has difficulties in finding fresh chicken and pineapple? Normally nobody, therefore having a recipe that can answer the age-old question of what to cook for dinner is a great relief, also because this Poke will be ready in 10 minutes, practically the time Basmati rice takes to cook.

If you can, remember to soak the Basmati rice for 10 minutes before boiling it: its grains will be plump and long once cooked for an extra taste pleasure!

Try also Basmati rice with curry, tuna and peppers if you want a touch of Oriental cuisine on your table.

Pineapple chicken poke

22.28g carbohydrates per 100g


Ingredients for 4 servings

  • 350g chicken breast sliced very thinly
  • 200g Basmati rice
  • 200g fresh pineapple
  • 100g green onions
  • 20g corn starch*
  • 1 piece of fresh ginger
  • gluten-free soy sauce*
  • Goji berries to taste
  • poppy seeds to taste

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


  1. Soak the Basmati rice in water for 10 minutes before boiling it in 400g of water and a pinch of salt. Once cooked, set it aside.
  2. Coat the chichen slices with corn starch making sure you shake them well so that only a think layer of starch remains on the meat. Cut the chicken slices to strips.
  3. Cut a thick slice of pineapple, remove the peel and dice it.
  4. Cut the green onions into rounds and sweat them in a non-stick pan with a dribble of oil, ginger to taste chopped very thinly and some spoons of water. When the green onions are soft, add the chicken on high heat, stir and douse with soy sauce cooking for some minutes.
  5. Add the pineapple, half a glass of water to form a runny sauce and cook for some more minutes.
  6. Assemble your poke: put the basmati rice in a soup dish or bowl, top it with the pineapple chicken and finish with Goji berries and poppy seeds to taste.


Version with gluten of Pineapple chicken poke

The recipe contains only naturally gluten-free ingredients, so no adaptation is necessary for its version with gluten.


If you have been to Greece, you cannot have missed the Classic Mussakàs made with eggplants and meat sauce, a one-course meal rich dish that I thought I would revisit to create a lighter, vegetarian version: here is my
Vegetarian Mussakàs

This Vegetarian Mussakàs is the perfect substitute for Lasagna for the warmer months when light recipes rich in seasonal vegetables are preferred, but it is also loved by everyone in the family, including the little ones. It is also very useful for those who have to organise family meals, as it can be prepared in advance and then cooked with 30 minutes to spare.

If you don’t like peppers or find them indigestible, replace them with courgettes!

Remember that you can also prepare this recipe lactose-free by replacing the milk in the béchamel with vegetable stock: all other ingredients are lactose-free!

When you have eggplants in season, this recipe will be a dinner-saving one-course meal for every family need: enjoy!


Vegetarian Mussakàs

9.26g carbohydrates per 100g

Ingredients for 6 servings

  • 1kg eggplants
  • 450g potatoes
  • 300g red pepper (or courgettes)
  • 200g tomato sauce
  • 150g carrots
  • 120g onions
  • Parmigiano Reggiano cheese, grated
  • breadcrumbs*
  • 2 cloves of garlic
  • extra virgin olive oil
  • basil
  • sage
  • salt and pepper

Ingredients for the béchamel sauce

  • 350g milk
  • 35g brown rice flour*
  • 35g grated Parmesan cheese
  • 30g extra virgin olive oil
  • salt

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


  1. Slice the eggplants and place them on a baking tin lined with parchment paper,  bake in a convection oven preheated to 180°C for about 20 minutes.
  2. Boil the potatoes with their skins on until they are soft enough to be sliced.
  3. Prepare the vegetable ragout browning the garlic in a little oil, then add the diced carrots and peppers; season with chopped basil and sage, add the tomato sauce, season with salt and pepper and cook for 15 minutes.
  4. Prepare a béchamel sauce by mixing the rice flour with the oil, then gradually add the milk so that no lumps form and heat until the mixture starts to thicken. Remove from the heat, add the Parmesan cheese, mix well and add salt to taste.
  5. Take a rectangular oven dish, form a layer of vegetable ragout, cover it with the wilted eggplants, the sliced potatoes, a sprinkling of Parmesan cheese and start the layers again: you should have two layers of aubergines and ragout and only one layer of potatoes. Finish with a layer of béchamel sauce and a sprinkling of breadcrumbs.
  6. Bake the Mussakàs in a convection oven preheated to 190°C for 20-30 minutes until crispy.


Version with gluten of Vegetarian Mussakàs

Replace gluten free breadcrumbs with standard breadcrumbs; the rest of the recipe is naturally gluten-free, so no adaptation is needed for the version with gluten.



Were we looking forward to summer? Well, with it also the dreaded heat has arrived! And to combat it, we recommend a simple, fresh and very tasty dish, a great classic to which we have added our personal touch: Octopus and chickpea salad with balsamic vinegar, a perfect mix of fish, vegetables, pulses and lightness.

If you love salads, try this Legumotti salad with caramelised Tropea onion.

Here’s what you need to prepare it!

Octopus and chickpea salad with balsamic vinegar

6.71g carbohydrates per 100g


  • 1kg fresh octopus, gutted (500g cooked)
  • 230g cooked chickpeas (I used canned chickpeas*)
  • 200g ripe tomatoes
  • 1 celery stalk
  • 2 small carrots
  • 1 bunch of parsley
  • 1 onion
  • 1 clove garlic
  • extra virgin olive oil, salt, Balsamic Vinegar of Modena, parsley

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


  1. Place the octopus in a slightly high-sided pan, add water so that it is more than half covered, then top with a celery stalk, carrots, parsley, onion and garlic; cover and simmer for 45 minutes.


  1. Once it is ready, drain it and let it cool. Remove most of the skin, cut it into pieces and then add the chickpeas and chopped tomatoes.
  2. Season to taste with a pinch of salt, extra virgin olive oil and Balsamic Vinegar of Modena. We added the parsley only as a garnishing, but you can also put a sprinkling of it in the salad dressing.


Version with gluten of Octopus and chickpea salad with balsamic vinegar

The recipe contains only naturally gluten-free ingredients, so no adaptation is necessary for its version with gluten.