Tag Archives: garlic

Broccoli Chili and Garlic Pasta

Pasta is a great comfort food and it does not necessarily have to be unhealthy. Having Italian parents meant I pretty much grew up on pasta. I am not gluten intolerant so I eat all different types of pasta: wheat, brown rice pasta, quinoa and millet pasta. The important thing is the quantity and the sauce. If you eat a massive plate of pasta with a  rich creamy sauce, not only will you end up feeling heavy but you will be piling on the weight. Did you also know that cooking pasta al dente is less fattening?. Ideally your plate should always be half full of greens, a quarter protein and a quarter carbohydrates. If you are a couch potato definitely do not eat massive plates of pasta. This recipe is simple, quick and delicious.


Serves 2

150g of pasta. For this recipe I used gluten free quinoa and millet

1 large head of broccoli cut into florets

3 garlic cloves finely chopped

A generous amount of olive oil

Fresh chili or chili flakes. How much you use depends on how spicy you like your pasta.

Himalayan salt and pepper, season to your liking.

Optional: Parmesan cheese

Start by steaming the broccoli florets for 10-12 minutes. When the broccoli is ready transfer to the pan and sautée with the garlic, olive oil, chili flakes for 7 minutes. In the meantime place the pasta in a large pot of salted boiling water and cook until al dente. When the pasta is ready transfer to the pan and mix with the broccoli, chili and garlic adding parmesan cheese and seasoning to your liking. Serve immediately while hot and enjoy!


5 Immune Boosting Foods

Winter is a time when it is very easy to catch a cold or the flu. If you have a strong immune system you are unlikely to become ill. A diet high in sugar, processed foods and too much caffeine will lower your immune system and open the door to illness. There are a lot of immune supporting foods. I wanted to keep it simple and chose five of my favourites.


Garlic has to be my all time favourite. I love it so much I eat it raw rubbed on toast with cherry tomatoes. Many shy away from garlic due to getting garlic breath but your health is important. A useful tip is to chew fresh parsley after having eaten garlic, this helps to take away the odour. Garlic is anti-viral, anti-bacterial and anti-fungal. It strengthens your immune system and is excellent for colds and flu. It is rich in vitamin C and selenium. Selenium prevents cancer.


Make sure to include fresh ginger to your smoothies and cooking. It is super healthy and another great immune booster fighting colds and flu. It also aids digestion and is very good for nausea. It also contains compounds that are called gingerols making it a very powerful anti-inflammatory. It has a strong flavour so if using it in your smoothies you will need a small piece.


Lemon juice mixed with ginger is a very powerful remedy to fight of a cold, flu or  sore throat. Lemons are packed full of vitamin C, calcium and potassium. Lemons are also good for the skin, bleeding gums and help in wound healing. Lemons are also very good for the liver.


Turmeric is a very powerful spice that has anti-inflammatory and anti-bacterial properties. It is good for bloating, colds, diarrhoea and fighting cancer. You can use it in your cooking.  I always start my morning with warm water and lemon and a little turmeric. It really energises me.


Wheatgrass  is probably my favourite superfood as it has endless benefits. It is extremely alkalising, rejuvenating and rich in chlorophyll. Chlorophyll cleanses and fortifies the organs and blood increasing red blood count. Chlorophyll is a very powerful detoxifier, detoxifying the liver and hence improving metabolism.

Looking after your health is so important that I can never stress it enough! It is so important to keep the body alkaline by eating lots of fruit and vegetables. You want to prevent disease creeping in.

If you would like a bespoke nutritional plan email me.


Zucchini stuffed with prawns

I was first introduced to this dish at a friend’s house and loved it instantly! it makes a great appetiser and tastes great. It is also very simple and easy to prepare which makes it even better.


2 small to medium sized courgettes

Low fat grated pecorino cheese

20 king prawns

1-2 garlic cloves

A handful of chopped parsley

Chilli flakes

A small piece of ginger

2 – 3 tablespoons of virgin olive oil

Himalayan salt

Start by cutting the courgettes into small bite size chunks and boil for 5 minutes. Drain them and place in the oven for 10 – 15 minutes. Chop the garlic and ginger and place in a pan with the olive oil, chilli flakes and parsley.  Saute’ for about a minute on low to medium heat and then add the prawns. Cook till the prawns turn pink. Once ready set to the side and take out the courgettes from the oven. Scoop a little flesh out of each piece and sprinkle some pecorino cheese inside and top with 2 prawns. Serve and enjoy!

The Health Benefits of Garlic

Maybe it is because I am Italian but I just love garlic especially raw garlic. I just put it everywhere. It is so good for you. Not everyone finds it easy to digest and most people worry about having garlic breath. The secret is to get  your partner and everyone around you to eat it that way no one can smell it. The health benefits are endless so if you do not enjoy eating it raw or cooked you can take it in supplement form.

Health benefits of garlic

It is good against athletes foot.
It is anti-viral, anti-bacterial and anti-fungal.
Protects the liver.
Lowers cholesterol.
Is a natural blood thinner.
Is good for the circulation.
It is good for yeast infections.
Strengthens the immune system.
Good for colds and flu.
Good for earaches.

Vitamins and minerals found in garlic

Vitamin C
Vitamins B1, B2, B6, B12.

How to use garlic

Garlic is best used in cooking. In order to get all the health benefits it is best eaten raw. if you do not like it raw you can add it to your cooking towards the end so it still retains the goodness. You can also use garlic as a tincture or take it in a supplement form.

Precautions and side affects

Culinary quantities of garlic are safe but if you take it in larger doses you have to remember that it is a natural blood thinner and will interact with blood thinning medication like warfarin. If you are on any type of medication  please always consult your doctor before taking any supplement.

As I always say, too much of any one thing no matter how healthy can be a bad thing. So please be sensible. Don’t go eating 10 garlic cloves all in one go.  All you need is to use 1-3 cloves in your cooking daily.