Antonia Magor Nutrition

INTERVIEW WITH RYE LONDON

Lifestyle, InterviewsAntonia MagorComment

I spoke to the very talented friends at Rye London about everything from my practice, thoughts on social media to my breakfast. Their "At Home" piece is up on their journal now, click here to read more. 

{Recipe} Confetti Soup with Pesto

RecipesAntonia MagorComment

This should really be called “half an hour, throw it together, vegetable soup” but in Paris they used to call it the much more charming “Confetti Soup”. Dicing the vegetables into small cubes may seem pedantic but it saves a lot of cooking time and gives the soup its appealing look. Like all vegetable soups it’s incredibly versatile as to what you have to hand, simply cook harder root vegetables for longer and add softer quicker cooking vegetables to simmer for the last few minutes.

Serve with a dollop of pesto stirred through and a grating of pecorino. 

Ingredients:

  • 1 large leek
  • 2 cloves of garlic
  • 2 large carrots
  • ½ suede
  • 1 large potato or a handful of new potatoes
  • 1 large courgette or 2 small
  • 1 litre good quality vegetable stock or chicken stock

Add any miscellaneousvegetables or herbs you have lying around. For harder herbs such as thyme or rosemary add the leaves finely chopped at the leek stage, for softer herbs like basil, parsley or dill add chopped right at the end before serving.

 

Pesto:

  • 4 tablespoons extra virgin olive oil
  • 3 tablespoons grated pecorino (if avoid all dairy simply miss out)
  • 1 small bunch of basil leaves
  • 1 small garlic clove peeled
  • pinch of salt

to serve - pecorino

 

Method:

  • Start by dicing all the root vegetables into cubes, the smaller the cubes the quicker the soup will cook, I aim for 1cm cubed for this recipe. For the leek and garlic simply thinly slice.
  • Add a dash of olive oil into a large non- stick pan, warm and then add the thinly sliced leek. Cook over medium heat for 8 – 10 minutes until soft and sweet.
  • Add the diced root vegetables and garlic, cook for 6 minutes until the vegetables have softened but retained a little bite.
  • Pour in the stock and place the lid over the soup, bring to boil then simmer for 8 – 12 minutes. Toss in the courgette for the last couple of minutes so it doesn’t become too soggy.
  • Serve your soup with a dollop of pesto stirred through and some grated pecorino.

Pesto:

  • Place all ingredients in a blender and blitz until desired consistency.
  • You can make the pesto up to a day ahead and store in a sealed jar in the fridge once used. 

 

{Recipe} Spiced Sweet Potato with Crispy Quinoa

RecipesAntonia MagorComment
IMG_4505.jpg

This is more of a “recipe idea” than a recipe, because calling it a recipe seems to give a little to much credit to such a simple dish. This was something I whipped up on a Sunday with little in the fridge and the autumnal craving for something warm and comforting. To me that means root vegetables and warming spices, dishes that are easy to cook and perfect for a modest evening meal or cosy side dish to roast chicken. I think this ticks all those boxes. 

Ingredients:

  • 4 sweet potatoes
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • 4 tablespoons of leftover cooked quinoa
  • olive oil
  • salt and pepper
  • serve with coriander, pomegranate seeds and crumbled feta

 

Method:

  • Heat the oven to 180/200C.
  • Peirce the sweet potatoes with a knife in a couple of places, place in the oven for 45 minutes – an hour until soft inside.
  • Heat a small drizzle of oil in non – stick pan until hot, season with a pinch of salt and then add the quinoa, cooking for 6 minutes tossing regularly until crispy.
  • Scoop out the flesh of the sweet potatoes, place in a small bowl and mash together with the spices, a drizzle of olive oil and seasoning. Stuff the flesh back into the skins and top with herbs, feta, pomegranate seeds and crispy quinoa. 

{Recipe} Bananas with Fudgey Chocolate Sauce

AntoniaxGallinee, RecipesAntonia MagorComment

I don’t like to pretend that frozen bananas will ever taste the same as ice cream, and this sauce also works deliciously decadently over ice cream. However for those who don’t want a lot of dairy I like the chunky muddle of frozen bananas and this warm moreish sauce.

Antonia x Gallinée

Gluten free, vegan.

Serves 2

Total Time 30 minutes

Ingredients:

  • 4 bananas
  • 50grams dates, pitted and chopped
  • 125ml almond milk (or regular milk)
  • 100grams dark chocolate, chopped
  • hazelnuts to serve

Method:

  • In advance, peel and chop the bananas placing the pieces into the freezer. Minimum for 2 hours or store some in the freezer as needed.
  • To make the sauce place the dates and milk into a food processor and blend together until smooth.
  • Pour the mix into a saucepan and add the chocolate melting everything together. Stir regularly until the chocolate is thoroughly melted for 4 -6 minutes but be careful that it doesn’t solidify. If this happens whisk in a little more milk.
  • Serve warm ontop of your bananas and top with chopped hazelnuts. 

Client Testimonial

TestimonialAntonia MagorComment

I was very flattered to have recieved the below testimonial from a client- 

"Upon my first consultation with Antonia, I was beyond impressed by level of detail she went into in understanding my personal needs and medical history. This was incredibly reassuring and meant that I had a plan that was tailored specifically to my needs.
The plan was pretty flexible which meant that I could be spontaneous and open minded about what I eat. I have struggled with a disordered relationship with food in the past and after getting to a good place mentally, I developed IBS. Antonia was compassionate and incredibly understanding.  
Her enthusiasm and passion for nutrition was enriching and I loved the all the recommendations she put forward for my diet. I have seen significant improvement with my relationship with food and my IBS symptoms and cannot thank Antonia enough for all her professionalism and guidance."

 

{Recipe} Green Breakfast Bowl with Salted Yoghurt

AntoniaxGallinee, RecipesAntonia MagorComment

I go through phases with breakfast, like most people do it seems and this is on my spring season repeat. It’s light but filling and easy to use up leftover quinoa and off cuts of herbs that you may have lying around in the fridge. You could also use shredded raw kale however I find that many people struggle to digest it, whereas steaming or quickly heating the kale allows the tough fibres to soften and start to break down, making them easier to digest. Together it is a fairly substantial breakfast bowl and definitely one to power through a busy morning with lots of plant based protein, fibre and texture.

Antonia x Gallinée

Gluten free, dairy free and vegetarian.

Serves 2

Takes 15 minutes 

Ingredients:

  • 3 large handfuls of kale, stems removed and leaves shredded
  • 2 tablespoon extra virgin olive oil
  • 150grams cooked quinoa
  • 2 tablespoons fresh soft herbs chopped, basil, parsley, dill, mint or a mix
  • 4 tablespoons pumpkin seeds, sunflower seeds, flax seeds
  • 2 free range, organic eggs

Salted Yoghurt:

  • 250ml live yoghurt
  • 1 teaspoon olive oil
  • ½ lemon
  • a pinch of sea salt

Toppings

  • 1 ripe avocado, sliced
  • 4 radishes, sliced
  • a handful of salad
  • juice of a lemon

Method:

  • Start by bringing a small pan of water to the boil, gently place the eggs into the water and soft boil for 6 – 7 minutes before removing from the water. Rinse under cold water and carefully peel. Set aside while you continue preparing the rest of the dish.
  • Meanwhile heat 1 tablespoon of olive oil in a large pan and toss in the shredded kale, add another tablespoon of water and heat on high for a few minutes. The kale should become bright and slightly soften.
  • For the yoghurt, mix with olive oil and lemon juice and a generous pinch of sea salt.
  • Divide between your bowls the kale, quinoa, eggs, greens, toasted seeds with some seasoning. Top with a dollop of yoghurt a squeeze of lemon juice. 

{Recipe} Hibiscus & Kombucha Cocktail

AntoniaxGallinee, RecipesAntonia MagorComment

I went to Mexico many years ago where hibiscus is everywhere, it hangs from the walls in big blooming clouds of colour and drifts into bars, restaurants and in particular cocktail menus. It has a sweet aromatic taste and you can find dried hibiscus flowers at Mexican grocery stores or online. The fragrant red flowers blossom and unfurl in boiling water creating an amazing rich colour and aromatic infusion. You can enjoy as a tea or muddled together with fruit and kombucha creates a refreshing mocktail. 

Kombucha has been promoted by health conscious people and hippies for years but has become more mainstream and trendy in the last couple of years. Making your own kombucha starts with a bacterial slab or “Scooby” traditionally inherited not bought and is a real labour of love to make, so luckily you can now buy it at health stores and big supermarkets. Kombucha is made from fermented green tea dating back into ancient Chinese times, the fermentation process creates a probiotic culture and a very small amount of alcohol is naturally produced. (However less than 1% in large batches so the drink is considered a soft drink.) Different kombucha’s have different flavours and strengths so it’s best to try a few different brands before finding your favourite. The slightly tart taste of kombucha pairs well with food and is a good non-alcoholic option.

Antonia x Gallinée

Gluten free, dairy free and vegan.

Serves 4

Prep Time 15 minutes

Takes 5 minutes to assemble

Ingredients:

  •  25grams dried hibiscus flowers
  • 300ml boiling water
  • 2 passion fruit
  •  juice of 2 limes
  • 800ml original kombucha
  • ice to serve

Method:

  • It is best to make the hisbiscus infusion in advance and allow to cool in the fridge until needed.
  • In a measuring jug place the dried hibiscus and boiling water, allow the flowers to bloom and seep their flavour into the water creating a richly coloured tea. Set aside for 15 minutes.
  • Drain the flowers and allow the tea to cool. 
  • Split the hibiscus infusion between glasses, add the ice, scoop the flesh from ½ a passionfruit into each glass and juice of ½ lime, muddle together before adding the kombucha last to maintain fizz.
  • Serve immediately.
  • NB: Kombucha is un-pasteurized and therefore not recommended during pregnancy or breast feeding. 

 

{Recipe} Simple Slow Cooker Lamb

RecipesAntonia MagorComment

A little bit of classic Easter inspiration. The tender lamb falls of the bone after this amount of cooking time, it’s the perfect dish to feed a crowd and deceptively easy for such a delicious dish. Slow cooking meat helps break down the tougher fibers and therefore can be easier to digest for some people and it’s incredibly versatile. I’ve served this lamb lots of different ways before depending on the time of year and what you feel like, some of my favourite ways of serving it include -

Simple & Classic – freshly cooked new potatoes, spring vegetables, fresh mint sauce or salsa verde.

Moroccan Style – quinoa tabbouleh, green salad, a drizzle of honey and lots of fresh herbs.

Mexican – corn tortillas, fresh chopped salsa, thinly sliced cabbage slaw and avocadoes.

 

I would recommend using a slow cooker for this recipe, however if you don't have one you could use an oven. Simply heat it to 120C and cover the lamb tightly with tin foil, all other instructions would be the same. 

Preparation Time 5 minutes

Total Time 8 hours

Serves 4 – 6

 

Ingredients:

  • 1 leg of lamb, on the bone
  • 1 bunch rosemary, hard parts removed and leaves finely chopped
  • 1 bunch mint, finely chopped
  • 3 – 4 cloves of garlic, peeled and finely sliced
  • a couple of generous glugs of olive oil
  • seasoning

Method:

  • Mix together the herbs, garlic and olive oil. Spread the mix chunkily over the meat.
  • Marinate the lamb for ½ hour or up to overnight if preparing in advance.
  • In a large pan, heat a little oil and brown* the leg of lamb or put under the grill to get a little colour.
  • (*Brown – browning meat is the process of “sealing” the meat surface so that it holds together well while cooking and keeps it’s flavour. Place the meat in the pan cooking it until the surface of the meat has coloured, you’ll have to turn the meat over several times with a large piece like a leg of lamb.)
  • Place the lamb leg in the slow cooker, there is no need to add liquid as the lamb juices cook itself. Place the lid on and leave to cook for 8hours, have confidence and don’t lift the lid too much as this slows down the cooking.
  • The lamb should fall apart and shred easily with two forks at this point. 

{Recipe} Speedy Broccoli Satay

Antonia MagorComment

Broccoli and satay may not be the most automatic of pairings, but stick with it. With many of us on the search for more plant based protein this dish really does pack a punch. Creamy coconut milk and satisfying peanut butter works intriguing well with the crunchy broccoli and creates a filling and flavourful meal. You can toss in any other vegetables you might have to hand and the sauce works well with other proteins, like tofu or chicken. 

Serves 2 

Takes 15 minutes 

Vegan & Gluten Free.

Ingredients:

  • 2 tablespoons of sesame seed oil
  • 3 cloves of garlic, minced
  • 1 “thumb”* of ginger, finely minced
  • 1 x 400ml can of coconut milk
  • juice of a lime
  • 1 teaspoon honey
  • 2 tablespoons tamari
  • 2 heaped tablespoons crunchy peanut butter
  • 1 head of broccoli or 200grams tenderstem broccoli, chopped into small florets or pieces.

Serve with brown rice, a squeeze of lime and a cabbage slaw tossed in lime juice for a little crunch.

Method:

  • Heat the sesame seed oil in a large non-stick pan or casserole dish. Add the minced garlic and grated ginger and cook for a few minutes on a low heat being careful that the garlic doesn’t burn.
  • Turn the heat up and add the coconut milk, lime juice, honey, tamari and peanut butter. Whisk all the ingredients together until the sauce is smooth and bubbling, then continue cooking on low heat while you prepare your broccoli.
  • Steam the broccoli for 2 -3 minutes so that it is cooked but maintains some bite. Run the hot broccoli under cold water and give it a good shake to get rid of excess water. Allow to dry for a few minutes or lay out on kitchen paper. 
  • The satay sauce should have thickened a little during this time, if not continue cooking for a few more minutes.
  • Mix the broccoli into the sauce and serve with brown rice, a squeeze of lime and a cabbage slaw for a little added crunch.

*A thumb of ginger is a knob of ginger roughly the size of a thumb, a couple of inches. If you are using organic ginger you do not need to peel the skin, if using non-organic ginger you may choose to peel the skin. 

{Recipe} Sweet Potato Curry

AntoniaxGallinee, RecipesAntonia MagorComment

This is my ultimate weeknight curry when I feel like something comforting, tasty and easy. I probably make it once a week and I haven’t got bored of it yet, so I hope you don’t either. Starting with the base of onions, garlic, fresh ginger and spices to give it it’s vibrant colour and sweet potato to provide nourishing bulk, it’s simple to adapt to whatever vegetables you have to hand. I like to end with a couple of handfuls of spinach to add extra nutrients from the mineral-ly greens.   

Onions and garlic serve as a classic base for dishes all over the world and the cheap ingredients have great nutrition that is usually overlooked in comparison to more sparkly and exotic superfoods. Prebiotic fibres within the vegetable compounds feed the healthy bacteria within the gut supporting diversity within the microbiome and ultimately gut health. Although the statistics are higher with raw onions and garlic few people I know brave this rather intense experience meaning that including plenty of them within cooked dishes ensures you are getting sufficient prebiotics within your diet.

It keeps well in the fridge and allows the flavours to develop and deepen.

Antonia x Gallinée

Serve with quinoa, brown rice and crispy kale.

Serves 2 – 3 – depending on side additions.

Total Time 25 minutes

 

Ingredients:

  • 1 tablespoon olive oil or coconut oil
  • 1 large onion, peeled finely chopped
  • 3 garlic cloves, minced
  • 1 thumb of ginger, washed and grated
  • 1 bunch of coriander, chopped and stalks and leaves separated
  • 2 teaspoon turmeric
  • 2 lime leaves
  • 1/2 teaspoon ground coriander
  • 3 sweet potatoes, peeled and sliced into disks
  • 1 can coconut milk
  • 1/2 can veg stock or water (optional)
  • 1 teaspoon fish sauce *
  • 1 lime juice and zest
  • 200grams tender stem broccoli, chopped
  • 200grams fresh spinach leaves
  • Top with – toasted cashews, a dollop of coconut yoghurt, fresh lime, coriander leaves etc.

 

Method:

  •  In a large non-stick pan heat a little oil and cook the onion, garlic and ginger on a low heat until they start to become translucent.
  • Add the coriander stalks, turmeric, lime leaves, lime zest and ground coriander and stir thoroughly. Allow to cook for a few minutes.
  • Add the sweet potato and stir thoroughly so that it gets coated with the spice mix, allow to cook for 2 -3 minutes before adding in the coconut milk and fish sauce.
  • Bring to the boil and then reduce to simmer for 15 minutes.
  • Add the chopped broccoli and fresh spinach leaves and continue simmering for a 3 – 5 minutes until then broccoli is cooked through but retains a little bite and the spinach is wilted.
  • Serve with a squeeze of fresh lime, coriander leaves and optional extra toppings.
  • * For vegans replace fish sauce with tamari sauce. 

{Recipe} Prebiotic Porridge

Recipes, AntoniaxGallineeAntonia MagorComment

I find it rather insulting to give people a recipe to such a simple porridge, but it is really to highlight the ease of including prebiotic ingredients in your diet. Porridge is the perfect canvas for different flavours and toppings and the combination of banana, coconut and nut butter tastes delicious on top of the creamy oats.

Prebiotics, such as ripe bananas, oats and flax seeds, contain non-digestible fibres which pass through the upper part of the digestive tract in tact and remain undigested until fermenting in the lower part of the digestive tract. This natural fermentation process feeds the healthy bacteria, playing a vital role in preserving the health and diversity of the gut microbiota.

Antonia x Gallinée

Serves 2

Total Time: 10 minutes

Ingredients:

  • 100grams oats
  • 250ml almond milk or coconut milk
  • ¼ teaspoon of cinnamon
  • 1 tablespoon flax seeds (lineseeds)

Toppings:

  • Sliced banana
  • Coconut yoghurt
  • Nut butter
  • Cacao nibs

Method:

  • Place the oats, milk and cinnamon together in a small saucepan, place on medium heat and cook for 3 - 4 minutes, stirring occasionally until the oats form desired consistency.
  • Prepare your toppings.
  • Stir through the flax seeds into the porridge right before serving and then add your toppings.