Yes! Gluten-free mini blueberry muffins that actually taste amazing!
Guys, you are going to love these. Whether or not you follow a gluten-free diet or you just want to mix up your diet with other healthy flour substitutes, these gluten-free mini blueberry muffins are so delicious that you will be too busy having a second one to even think about “normal” muffins.
What I love about these muffins is that they are made with almond meal (just throw raw almonds in your blender or food processor and blend until it because a crumbly flour.) Almonds— and all nuts in general—are one of my favorite go-to snacks. Why? Just a handful of almonds give me a boost of energy throughout the day and they are full of healthy fats, fiber, protein and all sorts of other nutritional benefits. I always bring them with me when I go hiking or on road trips. And, I love topping almonds in mysalads or making almond butter to swirl in my smoothie orgrain bowls.
When I was a kid, my mom always had a wooden bowl full of nuts. Not the already shelled kind that I usually have in my cupboards, but a bowlful of almonds, walnuts, hazelnuts and Brazilian nuts to actually crack. Surely you’ve seen the shells of walnuts, but have you ever seen the shell of an almond? With its tan oval shape and tiny little holes, it looks like its made out of cork. Or, how about a hazelnut shell? It looks like an acorn missing its little top. Then there is the peculiar Brazilian nut shell with its brown rugged surface that seems like a chunkof washed up wood that you’d find at the beach. All so distinctive and unique, all so delicious too.
Oh, how I’ve missed you! While Mr. Italicano and I were on our west coast food tour we spent most of a month eating out while we worked and traveled. On one hand I was excited and delighted to try new restaurants :: ristoranti in San Francisco, Seattle and Vancouver; on the other hand, I was itching to get back in my kitchen in Italy to create new healthy recipes made from fresh seasonal vegetables from my local farmer’s market.
And, that’s exactly what we did.
The day after we got back to Italy, we headed out to the farmer’s market and loaded up on fresh fish, vegetables and fruit. For our first lunch I made a simple green salad loaded with succulent Sicilian blood oranges, chia seeds, feta and walnuts; this roasted broccoli and cauliflower dish with grated ginger and zested lemon and a big bowl of paccheri pasta with calamaretti :: baby squid, that I seasoned with Parmigiano Reggiano, extra virgin olive oil, lemon zest and some salt and pepper. These vegetarian and pescatarian recipes were so quick and simple to make and were packed with wholesome goodness.One of the biggest problems about eating out in America is that is EXPENSIVE TO EAT WELL! For a fast food meal made with refined flour, sugars and GMO ingredients, you can spend under $15 for two. If you go to a mid-range chain restaurant with even nice decor and great service, commonly you’ll still pretty much get the same quality but spend over $60 for two dishes and drinks (taxes and tip included). Both options left us unsatisfied with the quality of our food, but more importantly put the quality of our health at risk :: rischio! We went to these places a few times out of convenience, and after having eaten both Mr. Italicano and I felt sluggish, not mentally alert, bloated and scandalized on how much we spent. I’m convinced that if we’d had continue to eat this way for a month, we would have even gained a substantial amount of weight. #notcool. So our solution to getting around eating bad while traveling was this: BREAKFAST: we snacked on fruit :: frutta, nuts, protein bars (being sure to find ones with clean labels), dark chocolate, tea and coffee. We did our shopping at a supermarket (I recommend Trader Joe’s) and we ate in our hotel or on the road when we were traveling. We spent $7-8 for two instead of $23-25 and we knew exactly what we were eating. LUNCH: more snacks or leftovers :: avanzi from my cooking shows. DINNER: we almost always went to a nice restaurant with high quality food (ATTENTION: we didn’t just choose a place based on how cute the decor it was but used online reviews specifically for the quality :: qualità). These places were usually quite expensive. A dinner for two with drinks ran from $110-140 (with taxes and tip). It seems like a lot, but if you do the math, we ended up spending the same amount per day as we would have for three mediocre meals eating out, but we ate better quality food and we felt better too.
Now back in my kitchen :: cucina, I’m excited to be developing more recipes to give you more ideas on how to cook healthy and simple recipes that you can feel good about eating, like this roasted broccoli and cauliflower dish. If you have any leftovers just toss them into a salad, add some beans, lentils or tuna for a main coarse or chop them up finely and add them to scrambled eggs.
Roasted Broccoli and Cauliflower with Lemon & Ginger
This recipe for roasted broccoli and cauliflower with lemon and ginger is great to eat as a side dish, tossed into a green salad, mixed with grains, lentils or tuna or cut up finely and mixed into a scrambled egg. It's a healthy dish that is quick to make and loaded with nutrients.
1 head broccoli, cut into florets
1 head cauliflower, cut into florets
6 tablespoons extra virgin olive oil
1 teaspoon grated lemon zest
1 teaspoon grated ginger
½ teaspoon salt
Freshly ground black pepper
Preheat oven to 400°F (200°C). On a rimmed baking sheet, toss together the broccoli, cauliflower, extra virgin olive oil, lemon zest, grated ginger, salt and black pepper until well coated. Evenly distribute the vegetables on the sheet and roast until tender and slightly browned; 20-30 minutes.
I’ve never found fresh cranberries in Italy, only dried. Normally it wouldn’t be a problem; after all, I only ever eat fresh cranberries at holiday meals like Thanksgiving and Christmas. Yet, it’s now approaching 2 years since my last cranberry fix; two years since I’ve been home to the US during the holidays.
What do I love about homemade cranberry sauce? Well, for starters, its bright vibrant red color that brightens the table, then there’s that sudden shock of surprise when a cranberry pops in my mouth releasing its tart juices that slowly are taken over by sweetness and later rounded off by a hint of CONTINUE READING
Living abroad in Italy is exciting and exhilarating. I met Mr. Italicano here. I have made extraordinary friends here. I started my business while living here. I love the challenges and adventure that each new day brings while living in il bel paese. I am grateful and I am thankful each day, yet…I miss Thanksgiving!
I miss the smells from the kitchen mingling with the sweet candles burning. I miss the chaotic sounds that fill the house: the clinking and clanking in the kitchen, kids laughter in the play room and lively shouts coming from the living room after a touchdown.
I absolutely adore hummus. It’s one of my favorite go-to recipes when I entertain guests as it’s the perfect appetizer for everyone: vegans, vegetarians, non vegetarians, lactose intolerant, gluten-free.
I also love having it in my fridge for a healthy snack or to garnish my dishes to instantly add a good source of vegetable protein :: proteina vegetale and fiber. In short, hummus rocks.
The word hummus is an Arabic word meaning “chickpea.”Do you know how to pronounce “chickpea” in Italian?Test your knowlege or learn a new word by watching this short video: CONTINUATE A LEGGERE
Last weekend I was invited to Umbria (a region in central Italy) along with six other wine, food, and travel bloggers, to participate in a three day educational tour. You can read about this incredible experience and get some travel tips :: consigli di viaggio from my previouspost about Umbria.Now, let’s talk about a delicious traditional dish I tried called Scafata. Oh my, if you haven’t tried this Italian stew with fava beans :: fave you are in for a treat!
Fava beans, or broad beans as they are often called, are the oldest known beans. Like lentils, they are used in various European and Mediterranean dishes. Fava beans grow in a soft fuzzy pod :: baccello, but are much larger than peas. In France and America it is custom to peel the transparent skin off the bean, but here in Italy, we just shuck them from the pod and eat them raw, or cook them in various dishes.
Fava beans are the main players in this dish. From here you can toss in a variety of seasonal vegetables. I’ve used a sweet Tropea onion, freshly shelled peas and a large bunch of Swiss chard ::bietole. Asparagus would work well, which I unfortunately didn’t have on hand.
Scafata is good when eaten warm right after being cooked, but like many great Italian dishes, it becomes absolutely darn right mouthwatering when made a day or two ahead and eaten cold or heated up. The traditional recipe doesn’t call for cheese :: formaggio, but Mr. Italicano tried it with grated Parmesan as well as a spoonful of Burrata, which were also great variations.
"Scafata" is a traditional dish from Umbria, Italy that is loaded with vegetables and perfect for summertime.
2 tablespoons extra virgin olive oil
1 garlic clove, finely chopped
1 red or Tropea onion, finely chopped
3 cups (400g) shelled fava beans (or frozen)
2 cups (285g) shelled peas (or frozen)
13.5 oz (400g) cherry or datterini tomatoes, without the skins*
12.5 oz (350g) Swiss chard, chopped
1 handful basil or mint, chopped
Salt and freshly cracked black pepper, as needed
Grated parmigiano reggiano (parmesan cheese), as needed (optional)
Bring a medium pot of water to boil. Don't add salt to the boiling water as the peas and fava beans will toughen up. Salt the dish at the end of the recipe.
Put the extra virgin olive oil in a skillet. Add the garlic and onion and cook for a few minutes over medium heat.
When the water is boiling, cook the fava beans for 2-3 minutes then drain them (reserving the hot water) and put them in the skillet with the garlic and onions. Add the tomatoes, swiss chard and half of a ladle of the hot water. Cover the skillet and cook for 15-20 minutes, stirring occasionally and adding more water if necessary to keep the mixture from sticking to the pan.
Now that the stew is ready, bring the water reserved back to boil and cook the peas for 1-2 minutes; drain and add to the fava mixture. Add the basil or mint, salt and pepper to taste. If desired, add the parmesan cheese. Cook for 1-2 minutes. Serve warm o cold. This dish is best made a day or two in advance and eaten cold or reheated.
*To easily remove the tomato skins, stick the tomatoes in the freezer over night and run them under lukewarm water to remove the skins; or, boil them for 1 minute and then run them under cold water and the skins will easily come off.