Tag: healthyfood

Raw Vegan Chocolate Tart from Euphoria Retreat, Greece

Leave a comment

I believe that chocolate is the best of all food groups, but I like good quality chocolate so I can keep my intake on the healthy side. Imagine my delight on discovering this delectable and seemingly decadent chocolate tart during a stay at my favorite wellness destination, Euphoria Retreat in Mystras in Greece’s Peloponnese region.

This chocolate tart is raw and vegan, so you don’t need an excuse to eat it. I’m eternally grateful to the chef at Euphoria Retreat for sharing the recipe. I have made this dessert a few times, even fooling some anti-vegans who were shocked on discovering that the rich, creamy filling does not contain an iota of dairy.

Serves 4 to 8. You can make between 4 and 6 invidual tarts, depending on the size of mold you use. This recipe also makes one 9-inch tart, as pictured. If you want more filling, simply double the quantity.

INGREDIENTS

Base

  • ½ cup almonds
  • ½ cup walnuts
  • ½ cup golden raisins
  • 1 ½ tbsp cocoa powder
  • Water

Filling

  • 210 gr. Unsweetened almond milk
  • 85 gr. Dark chocolate, 70% or higher
  • 120 gr. Seedless dates
  • Topping, choose from the following:
  • Pomegranate arils
  • Dried cranberries
  • Shredded coconut
  • Chopped pistachios

METHOD

Base

  1. Line 4 muffin cups or one 9-inch pie dish with parchment.
  2. In a food processor, chop the nuts and raisins until the mixture is soft and crumbly. Add the cocoa powder, and mix until incorporated. If the mixture is too dry and doesn’t hold together, add a teaspoon or so of water, but don’t overdo it.
  3. Press the mixture into the pie molds, dividing equally if using small molds, and forming the tart with your fingers. Refrigerate for 10 to 20 minutes.

Filling

  1. Melt the chocolate in the microwave or in a heat-proof dish over a pan filled with boiling water. (Do not let the water touch the dish). Cool slightly.
  2. Add the dates and almond milk to a food blender, blend until smooth. Add the melted chocolate and blend again.
  3. Pour the chocolate onto the tart bases, return to the fridge to set.
  4. Carefully remove the tarts from the molds by grabbing them from the parchment paper.
  5. Decorate with fruits and nuts before serving. I prefer chopped pistachios and pomegranate arils for a colorful finish.

Navigate the Culinary Crossroads: 10 Strategies for Nourishing Travel

Leave a comment

Frequent travelers face a unique dietary challenge: navigating a landscape often dominated by convenience and indulgence. Airports overflow with sugary temptations, hotel breakfasts skew towards processed pastries, and hectic schedules tempt hurried, unhealthy choices. Yet, nourishing sustenance is essential for maintaining energy, focus, and overall well-being on the road. Fret not, intrepid explorer! By incorporating these ten strategic principles, you can transform travel into an opportunity for culinary exploration and mindful, delicious eating.

1. Meticulous Pre-Planning: Avoid succumbing to indecision at mealtimes by diligently planning your culinary journey. Utilize online resources to identify healthy options at airports and research restaurants near your destination. Consider requesting a refrigerator in your hotel room to facilitate the storage of fresh produce and healthy snacks. For extended journeys, explore the availability of special meals on flights, such as vegetarian or low-carb options, to ensure access to nutritious choices.

2. Banish Menu Mayhem: Cultivate a discerning eye when navigating restaurant menus. Employ a mental filter, eliminating dishes laden with excessive cream, fried elements, and cheese. Resist the siren song of calorie-laden indulgences and prioritize dishes featuring whole grains, lean proteins, and abundant vegetables.

3. Embrace the Veggie Vanguard: Let vibrant plant-based options take center stage on your plate. Start your meals with a nutrient-rich salad and actively seek additional vegetable servings throughout your meal. This approach promotes satiety while limiting calorie intake and ensuring a balanced nutritional profile.

4. Elevate Your Carb Choices: Eschew refined carbohydrates in favor of their whole-grain counterparts. Brown rice, quinoa, and barley offer sustained energy, increased fiber intake, and lower calorie content compared to their white counterparts. Enjoy these nutrient-dense options in moderation, pairing them with a variety of colorful vegetables for a satisfying and balanced meal.

5. Pack Your Portable Pantry: Empower yourself with the ability to make healthy choices regardless of external circumstances. Pack a selection of portable, shelf-stable snacks such as almonds, seaweed snacks, lentil chips, hummus, and savory granola. These options provide sustenance during travel stretches and prevent resorting to unhealthy convenience foods.

6. Indulge with Intention: Recognize that occasional indulgence is a natural part of life. When cravings arise, prioritize mindful enjoyment over blind indulgence. Savor a few bites of a desired dish, appreciating its flavor and texture without succumbing to the pressure to finish it all. This approach fosters a balanced and sustainable approach to eating while allowing room for occasional treats.

7. Hydrate Wisely: Amidst the whirlwind of travel, prioritize mindful hydration. Opt for water, unsweetened tea, or black coffee throughout the day, particularly before meals to curb the urge to overeat. Avoid sugary beverages and mixers, which contribute to empty calories and hinder healthy choices.

8. Fuel Your Day Right: Ditch the sugary breakfast routine that sets the stage for energy crashes and unhealthy snacking. Prioritize protein and fiber-rich options such as yogurt parfaits, oatmeal with berries, or eggs with spinach. These choices provide sustained energy, improved focus, and set the tone for a day of healthy eating.

9. Embrace Culinary Simplicity: Opt for dishes featuring simple, recognizable ingredients. Grilled fish, chicken, or lean meat paired with a medley of roasted vegetables offer a balanced and satisfying meal, free from the potential hidden sugars and excessive sodium often found in complex dishes. This approach promotes mindful eating and avoids unnecessary dietary pitfalls.

10. Prioritize Restful Rejuvenation: Recognize the crucial link between sleep and mindful eating. Prioritize restful sleep by avoiding caffeine after midday, opting for light dinners, and creating a relaxing bedtime routine. A well-rested body makes more balanced food choices and exhibits greater self-control, empowering you to navigate the culinary crossroads with confidence.

By incorporating these ten principles, you can transform travel into an opportunity for culinary exploration and mindful nourishment. Remember, healthy eating on the road is not about deprivation, but about making informed choices and embracing the journey towards a balanced and vibrant relationship with food. Bon voyage!

Mediterranean Tuna Salad With Peppers

Leave a comment

This Mediterranean-inspired tuna salad tastes lighter and fresher than the mayonnaise-laden version. The peppers and parsley add a good dose of vitamin C, while the celery provides more crunch for good measure. I use the Tonnino brand of tuna that comes in a jar. It’s a bit more expensive than the canned variety, but the quality is better.

Serve the tuna salad on a bed of organic greens, with crusty bread, or pasta.

As a big proponent of the Mediterranean Diet, I am working my way through the New York Times collection of recipes dedicated to that lifestyle. Usually, I change recipes but not this one. It is perfect as is.

Ingredients

Yield: 4 servings

  • 1 red, yellow or orange bell pepper, thinly sliced
  • 1 hot green chile, such as serrano, seeded and thinly sliced
  • 1 ½ tablespoons sherry or red wine vinegar
  • Salt and black pepper
  • 2 celery stalks
  • 2 (5-ounce) cans or 1 (7- to 8-ounce) jar tuna packed in olive oil. (Sometimes I use 2 jars…)
  • ¼ cup fresh flat-leaf parsley leaves, coarsely chopped

Method

Toss the pepper and the chile with the vinegar and a big punch of salt in a large bowl. Let sit for 10 minutes. Meanwhile cut the celery into ¼-inch dice.

Add the celery, tuna with all of its oil and chopped parsley to the peppers. Toss until the tuna flakes into bite-size pieces and everything is well mixed, then season to taste with salt and pepper. Serve immediately or refrigerate in an airtight container for up to 2 days.