London-based Nutritional and Massage Therapist Claudia provides nutritional advice, lifestyle solutions and holistic massages to support health & wellbeing
20/12/2023
HOMEMADE GRANOLA
- 3 cups jumbo oats
- 1 cup sunf1 cup of mix nuts (broken in pieces)
- 1 tbsp ground cinnamon
- 1/2 cup melted coconut oil
- 1/3 cup maple syrup or honey
- 1 teaspoon vanilla extract
- 2/3 cup dried fruit, chopped if large (examples: cranberry, apricots, figs, sour cherries )
- 1/2 cup coconut flakes
Method:
Preheat the oven at 180c and line a large
baking sheet with parchment paper.
In a large mixing bowl, combine all the ingredients and stir well until every oat and nut is lightly coated.
Pour the granola onto your prepared pan and use a large spoon to spread it in an even layer.
Bake until lightly golden, about 20 to 25 minutes,
stirring halfway (for extra-clumpy granola, press the
stirred granola down with your spatula to create a
more even layer). The granola will further crisp up as it cools.
Store the granola in an airtight container at room temperature up to 2 weeks
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05/11/2023
BANANA BREAD CIAMBELLA🍌
Ingredients:
- 3 ripen bananas, mashed
- 2 tsp vanilla essence
- 3 tbsp maple syrup
- 1/3 cup milk, any type
-1/3 cup yogurt, any type
- 1 egg
- 1/3 cup 95% chocolate
- 240g oatmeal
- 1 tsp baking soda
- 1 tsp baking powder
Method:
- Mix all dry ingredients
- Add all wet ingredients
- Mix well
- Add 1/2 of the chocolate in the batter, leave the rest for garnish
- Transfer the batter into a greased baking tray, add the remaining chocolate on top
- Cook for 35 minutes at 190c
Enjoy 🧁
19/07/2023
MANGO CHIA POT
Recipe for 3 cups:
🥭 blend 1/2 mango
🥭 cut in small pieces the other 1/2
🥭 mix 6-7 tbsp chia seeds with about 200ml of milk (I used oat). Let it sit for 10 minutes, stir it time to time to avoid clumps.
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🥭 place in a glass 2-3 tbsp of mango purée, then the chia mix and top it with mango pieces.
🥭 garnish with coconut or flaked almonds
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06/06/2023
MY COMFORT FOOD
Tuna, carrots, cucumber, red onions and homemade mayo on sourdough bread
👌
- Mix all ingredients in a jar
- Let it rest in the fridge for minimum 1 hour, stir time to time
👉 tot kcal 279
👉 tot carbs 24g
👉 tot fat 4.9g
👉 tot prot 9.9g
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17/03/2023
Shakshuka - revised :)
- 250g chopped mushrooms
- 1/2 onion (any type), chopped
- 1 can chopped tomatoes
- 4 eggs
- 30g feta
- Handful coriander
- 2 tsp hot paprika
- Salt & pepper
- Roasted pine nuts
- Few olives
Method:
- Stir-fry in some oil the onion for 5 mins
- Add the mushrooms. Add salt, pepper and paprika. Cook for 5-7 mins on medium heat
- Add the tomato. Cook for 10 more minutes on low heat
- Make 4 holes in the tomato sauce. Add 4 eggs, 1 on each hole.
- Let it cook for 5 mins. Meanwhile toast the pine nuts on a small pan over medium heat (just couple of minutes)
- When the eggs a nearly cooked (but still soft), add the crumbled feta, chopped coriander and few olives
- Serve with toasted bread:)
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15/02/2023
This is my last favourite dessert, and when I like something, I really go for it:)
Method:
- Place the cranberries in a small pan over medium heat with orange juice and honey. Cover with the lid and cook until soft - jam consistency (about 10 mins). Mix with spatula time to time
- Place the jumbo oat with cinnamon and milk in a large bowl, mix well with your hands
- Take 4 small oven proof cups, fill them with equal amount of cranberry and top them with the jumbo oat mixture
- Bake for 10 mins at 180C
Tips:
- Add some more milk when you are ready to eat if you like soften texture
- Add extra maple syrup for a slightly sweeter and caramel taste. Enjoy :)
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14/02/2023
CHICKEN & BARLEY SALAD
I love leftovers as I can get creative and prepare quick lunches.
I had some chicken breast in the fridge. I then steamed carrots + kale and boiled some barley. Mixed all together and added some kalamata olives, olive oil and chilli powder.
Enjoy :)
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19/01/2023
SWEDISH BITTERS
Swedish bitters is a mixtures of herbs which include angelica, rhubarb, valerian root, saffron, myrrh, camphor, senna, manna, zedvoary root, malabar cadarmom.
I also added dandelion and milk thistle for extra liver support.
This is a gentle detoxification and it can relieve indigestion. It increases gastric juices and bile production which will help to break down foods including fats.
✔️ Skin health
✔️ Gas / bloating
✔️ Fatty stool
✔️ Mild constipation
I take this tincture daily as I love herbs and I love to support the digestive system.
The mixture will now rest for a minimum of 2 weeks in a dark place. It will then be strained and bottled, ready to use.
29/11/2022
WINTER SALAD
My favourite dishes with pumpkin are risotto and this colourful barley salad.
- roast 1/4 of pumpkin in small pieces
- boil a 1/2 cup of barley
- steam 2 handfuls of kale
- chop some cherry tomatoes
- I also used some ricotta salata
- mix all the ingredients with salt, paprika, chilli and EVO
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06/07/2021
BAKED APRICOTS
What to do if the apricots you have bought are tasteless? Don’t despair!
👉open in half your apricots and put them in a baking tray
👉squeeze 1 orange juice in a glass and add:
👉2 tbsp of honey
👉2tsp vanilla essence or paste
👉mix all together and add the sauce on top of the apricots
👉bake for 30 mins at 180/200C
👉toast some almond flakes on a pan and add them on top when the apricots are ready
💡 apricots are low in calories but high in fiber👉good for digestion 💡vitamin A👉good for eyes
💡vitamin C👉supports immunes system and skin
💡they protect the liver by braking down fat to produce energy
💡loaded with carotenoids👉high antioxidant
💡anti inflammatory
One of my favourite summer fruit!
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08/03/2021
CHOCOLATES!
Craving chocolate but want to cut out sugar? I have the perfect recipe for you😋
It’s free from dairy, gluten, sugar and I promise, it’s delicious! I used sour cherries as I think chocolate and cherries it’s a perfect combo!
You need a chocolate mould of your choice, the following recipe makes 15 - 20 hearts 💕
✨ 1/2 cup cacao butter
✨ 1/2 cup raw cacao powder
✨ 2 tbsp xylitol
✨ 2 tsp vanilla essence
✨ 40 dried sour cherries 🍒
Method:
🌟 Melt the cacao butter using bain-marie method
🌟Once melted add the cacao powder, xylitol and vanilla, stir well until all the ingredients are well combined
🌟 Pour your runny chocolate into the moulds
🌟 Add 2 sour cherries for each heart
🌟 Place the moulds in the fridge for 30 mins
🌟 Ready! There’s no need to keep them in the fridge unless it very very hot.
💡 Cocoa has many health benefits when eaten raw and without the sugar and additives normally present in mainstream brands. Cacao is rich in minerals such as magnesium, potassium and iron, it’s rich in fibre and flavonoids which have a positive effect on brain and mood. Don’t be scared of chocolate, you just need to choose the right one!
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Hi I’m Claudia - nutritional and massage therapist with a passion for healthy cooking.
As a nutritional therapist my approach is based on the the principles of functional medicine which seeks the underlining causes of a problem rather that “fixing” it suppressing the symptoms.
My mission is to share nutritional knowledge, restore wellbeing and prevent health issues. I believe that health, and being healthy, are individual concepts. There is no single truth, not one single diet, exercise or lifestyle that suits everybody as we are all different.
I started my employed life as a message therapist and worked for many years in the health industry throughout and following my diploma, and while I studied Nutritional Therapy at the London College of Naturopathic Medicine for three years. Through the experience of having to juggle long working hours and studying I gained the appreciation for the need of a ‘realistic’ approach to finding my own ‘healthy’ which in turn I apply with my clients.
I strive to divulge awareness of how food is harming us and how to make the best choices in any situation, help you listen to your body and aim to provide a plan that fits with your lifestyle so you can find your version of healthy.
I deeply believe in the power of massage to help reduce stress, muscle tension, headaches, improve circulation and support detoxification. I offer massages which include deep tissue techniques for loosening muscle fibres, stroke movements for muscle stretching and relaxation and pressure techniques to reduce tension and stiffness.
After a brief consultation prior to the massage, I will ask you to pick your preferred essential oil scent to blend with a carrier oil for a soothing aromatherapy experience. I believe in the importance of a holistic body massage (head to toes) to reach maximum relaxation, however I can, under request, focus or avoid any area you wish to.
Depending on the stress level or muscle tension, I may suggest some stretching exercises and magnesium baths that you may want to experiment at home for an optimal and long-lasting effect.
