Antonia Magor Nutrition

Anti - Inflammatory Juice

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Gentle and refreshing, these ingredients soothe and maintain equilibrium within the body while the cod liver oil nourishes the skin. 

Free from gluten and dairy. 

Total Time 5minutes

Serves 2

Ingredients:

  • 2 carrots 
  • 1 apple
  • 1 fennel
  • 1/2 cucumber
  • handful of mint leaves
  • cod liver oil capsule, optional

Method:

  • Wash all the fruit and vegetables and place through the juicer. 
  • If using a cod liver oil capsule, pierce through the outer layer and squeeze into the juice, giving it a good stir before drinking or add a spoonful of the liquid oil and stir before serving immediately. 

Nut Butter Sundae

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I think it's from my Mum that I have penchant for popcorn who would make big buttery vats on a regular basis. This is a quintessential "healthy interpretation" of an American pudding and while I try not to make replications, this is too good to miss. Incredibly easy to make you could also freeze the chocolate-y nutty ice cream once you've blended the mix so you can enjoy it anytime. Give it a little time to soften once you've taken it out of the freezer before enjoying out of the tub.

Free from gluten, dairy and Vegan.

Prep Time 5minutes, Total Time 2hours

Serves 2

Ingredients:

  • 3 bananas
  • 3 tablespoons nut butter, I like peanut or almond butter
  • 2 tablespoons raw cacao powder
  • 1/4 cup coconut milk
  • pinch of sea salt

Toppings - coconut cream, sliced banana, cacao nibs, pomegranate seeds, salted popcorn

Method:

  • Peel the bananas and slice into chunks, place in the freezer for 2 hours or until you want to use them.
  • Place the frozen banana chunks, coconut milk, nut butter and pinch of salt in a food processor or blender. Blitz until smooth. Don't worry if the frozen banana takes a few minutes to thaw and break down. 
  • Once smooth complete your sundae with toppings and layer as desired. 

Raw Chocolate Lollipops

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Something about making chocolate is oddly satisfying, maybe it's licking the bowl....

My favourite topping with these healthy chocolates is buckwheat for it's crunchiness. 

Free from gluten, dairy and Vegan. 

Prep Time 10minutes, Total Time 2 hours

Makes 12 lollies

Ingredients:

  • 1/2 cup cacao powder
  • 2 tablespoons maple syrup
  • 1/2 cup coconut oil
  • 2 tablespoons cacao butter ( a small 2 inch chunk roughly)
  • pinch of sea salt

Suggested toppings - chia seeds, cacao nibs, dried berries, buckwheat, coconut, crushed pistachios

Method:

  • Mix the cacao powder and maple syrup until they form a smooth paste.
  • Meanwhile, melt the coconut oil and cacao butter on a low heat.
  • Once warm, start whisking the cacao powder and maple syrup through the mix ensuring there are no lumps. 
  • Add a pinch of sea salt before pouring all the ingredients into your moulds. 
  • Finish with a sprinkling of your favourite toppings. 
  • Set in the fridge for 2 hours before eating and store in the fridge. 

Notes - you will need a lollipop mould for this recipe. 

Blueberry Acai Nectar

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The French call this kind of thick, syrupy drink "nectar" which I think sums it up perfectly. Deliciously thick and sweet, you can see from the drinks deep purple colour that it is going to be good for you, the combination of blueberries and acai makes a potent anti-oxidant mix full of superfood power. 

I buy the blueberry juice from health stores with no added sugar (my favourite it Biona which is organic) and have in small glass or lighten with sparkling water.

Free from gluten and dairy. 

Total Time 10minutes

Serves 2

Ingredients:

  • 200ml blueberry juice
  • 4 tablespoons acai juice (from frozen)
  • 1/2 teaspoon raw honey

Method:

  • To defrost your acai block run under hot water or place in a boil of boiling water, being careful when handling. 
  • Stir through the acai juice into the blueberry juice and honey, whisk throughly to combine all ingredients. 
  • Either serve immediately or you can store in an airtight bottle in the fridge for a couple of days. Shake well before serving. 

Whole Poached Chicken

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Poaching might seem like a bit of an old fashioned way of cooking but it's incredibly tasty and a really healthy way to cook. This is the utlimate "Sunday Cook-Off" recipe as I like to shred the whole cooked chicken after poaching and enjoy during the week for work lunches or quick suppers. 

The key is to have a good quality chicken, buying organic, free range not only supports ethical treatment of animals but the taste makes the biggest difference with this recipe. 

Free from gluten and dairy.

Prep Time 10minutes, Total Time 50minutes

Serves 4

Ingredients:

  • 1 organic, free range chicken
  • 4 cloves of garlic
  • 4 spring onions
  • 1 lemon, cut into quarters
  • 1 white onion
  • 1 bay leaf
  • 1 teaspoon black peppercorns 
  • a few sprigs of rosemary
  • a handful of parsley
  • a pinch of sea salt 
  • a splash of apple cyder vinegar 

(this is incredibly flexible, add a few sticks of celery, a carrot, half a fennel bulb depending on what you have to hand and don't worry if you don't have an ingredient).

Method:

  • Remove the chicken from the fridge 20 minutes prior to starting to cook, you do not want to cook the chicken from cold.
  • Place the whole chicken and all other ingredients in a large pan, tucking some of the lemon and herbs into the chicken cavity and cover with water. There's no need to peel the onions and garlic cloves, I leave the skin on the onion simply chopping it in half and giving the garlic cloves a bash.
  • Bring the water to the boil and then simmer over low heat for 45minutes - 55minutes depending on the size of your chicken. You can check whether the chicken is cooked by checking between the wing and breast.
  • When the chicken is cooked shred the meat off the bones and either enjoy immediately or keep in an air-tight container in the fridge and add to your meals for the following couple of days.

Baked Trout with Celeriac Slaw

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Trout is a British fish that seems to be often overlooked, but it's affordable, tasty and a great source of lean protein. It's also positive to diversify our food choices, both personally to get a wider range of nutrients from our diet and to reduce reliance on certain food stocks.

I've paired the simple baked trout with a raw celeriac slaw, another great British produce, toasted walnuts apple and shaved fennel. It's definitely worth using a mandoline to make a fine slaw but if you don't have one use a large knife and carefully slice. Serve as a simple, seasonal week night dinner or lunch with a piece of nutty rye or buckwheat bread. 

Free from gluten and dairy.

Total Time 10 minutes

Serves 4

Ingredients:

  • 4 trout fillets (choose organic farmed for the most sustainable source)
  • a splash of olive oil
  • a lemon
  • seasoning

Method:

  • Heat the oven to 180C. 
  • Place the trout on a lined baking tray with a drizzle of olive oil, lemon juice and some seasoning. 
  • Place in the oven for 10 minutes until cooked through. 

 

CELERIAC SLAW

Free from gluten, dairy and refined sugars. 

Total Time 10 minutes

Serves 4

Ingredients:

  • ½ celeriac
  • ½ fennel
  • 2 apples  
  • a handful of watercress leaves
  • 100grams walnut halves

 Dressing: 

  • juice of a lemon
  • 75ml walnut oil
  • ½ tablespoon honey, gently warmed
  • ½ small garlic clove, finely grated

Method: 

  • Using a mandolin or very sharp knife finely slice the celeriac, fennel and apples into matchsticks, toss the ingredients together in bowl with the watercress leaves.
  • To toast the walnut halves place on a baking tray in the oven for 4 minutes, or place in a large non-stick pan on the heat for 4 minutes. 
  • To make the dressing place all the ingredients together and whisk to thoroughly combine. 
  • Toss the dressing through the vegetables and walnut halves before serving. 

Cucumber, Carrot & Sea Vegetable Slaw

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I love this vibrant and crunchy salad served simply with some grilled fish or sticky chicken, the last time I made it I took it for a pot luck dinner with noodles thrown through. Its rich colours means it is bursting with anit- oxidants, while the sea vegetables provide vital marine nutrients we all benefit from, it’s an overall alkalizing and cleansing dream salad as well as being delicious. 

Free from gluten, dairy and Vegan. 

Serves 6

Total Time 30 minutes

Ingredients:

  • small handful (15g) of sea vegetables (or referred to as seaweed)
  • ½ red cabbage
  • 2 tablespoons apple cyder vinegar 
  • 1 tablespoon honey (or maple syrup for vegans) 
  • 2 large carrots
  • ½ cucumber
  • 1 tablespoon sesame seeds
  • small bunch of mint, finely chopped
  • small bunch of coriander, finely chopped
  • ½ cup (50g) crushed salted, roasted peanuts

Directions:

  • Start by rinsing the sea vegetables and set aside to soak in lukewarm water for 10 minutes.
  • Once soaked and soft, drain and set aside.
  • Meanwhile heat the apple cyder vinegar and honey in a non- stick pan, and using a sharp knife or mandolin thinly slice the red cabbage, rinse and pat dry thoroughly.
  • Once the vinegar and honey are hot but not smoking, turn off the heat and toss the red cabbage through, making sure it is all coated. Set aside. 
  • Peel your carrots and cucumber, removing the soft cucumber seeds too, and slice into very thin matchsticks, or julienne. 
  • Toss together your red cabbage, cucumber, carrot, sea vegetables, sesame seeds, herbs and finally top with the crushed peanuts. If making in advance save assembling until the last minute. 
Carrot, Cucumber & Sea Vegtable Slaw (3).jpg

Green Quinoa

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Although no one knew how to pronounce it a few years ago quinoa is now a pantry staple for many. This South American seed is a great vegetarian protein, containing all nine essential amino acids it is great for vegetarians and vegans, as well as meat eaters to mix up protein sources. Combined here with fresh herbs, nuts and edamame it's a very easy meal to whip up and have by itself or as a collection of salads. 

Free from gluten, dairy and Vegan. 

Serves 4

Total Time 15 Minutes.

Ingredients:

  • 2 cups uncooked quinoa
  • 4 shallots- diced
  • ¼ teaspoon cumin
  • 5 spring onions- finely chopped.
  • 2 cups cooked and podded edamame beans
  • Salt & pepper
  • 1 small bunch mint
  • 1 small bunch coriander
  • 1 small bunch dill
  • 1 cup pine nuts
  • 1 tablespoon extra virgin olive oil

Directions:

  • Start by rinsing your quinoa and cook at low heat in a covered saucepan for roughly 12minutes (make sure you reserve the cooking water).
  • Meanwhile- wiz your herbs, olive oil and pine nuts in a blender until a smooth mix has been achieved.
  • Heat a drizzle of olive oil  (or coconut oil) in a separate pan and cook the diced shallots in the cumin and a pinch of salt and pepper until soft and tender.
  • Once your quinoa is cooked stir through your edamame beans and herby mix (if it’s a little dry- add some of your reserved cooking water) finish with a spring of herbs or toasted pine nuts. 

Spring Minestrone

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I used to make this soup when I was a student in Paris. I lived on a market street and at the end of the day the vendors would sell the odds and ends of their veg at cheaper rates, which I would scoop up and basically throw together in a pot. It's not a very complicated recipe but it's a simple, cheap and delicious way to increase your greens. 

Make a big batch of this soup and freeze in portions or you could alternatively blend it to make a smooth green soup instead of chunky minestrone.  

Free from gluten, dairy and Vegan. 

Serves 4

Time 30 minutes

Ingredients:

  • 3 tablespoons olive oil or coconut oil
  • 2 leeks finely sliced
  • 2 celery sticks
  • 2 zucchini (or 8 mini zucchini)
  • 4 garlic cloves minced
  • 6 cups good quality vegetable stock (you could also use bone broth here)
  • 1 small bunch of asparagus chopped into pieces 
  • 2 cups frozen peas
  • 1 bunch of mint finely chopped
  • 1 bunch of basil finely chopped
  • ½ lemon

Method:

  • Heat your oil in a large heavy bottomed saucepan, once warm but not sizzling add the leeks and celery and cook until soft before adding in the zucchini and garlic.
  • Still at low heat cook for another 5 minutes.
  • Add your stock into the saucepan and simmer for 8 – 10 minutes.
  • Throw in your frozen peas and asparagus simmering for another 3 minutes or so the asparagus still has a bit of a bite.
  • Finally stir through your herbs and add a squeeze of lemon before serving. 

Toasted Pumpkin Seeds

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Pumpkin seeds are packed full of essential minerals and fatty acids making them a very nutritious and energizing snack – this recipe is so quick to make and great to make a big batch and nibble on the go. Containing high levels of zinc, pumpkin seeds help support the immune system whilst their Omega 3 reduces inflammation as do the cleansing ginger and lemon zest.

Next time you make anything with pumpkins scoop out the seeds, clean, boil in salted water for roughly 10 minutes and drain before patting dry and toasting to really make the most of all the pumpkin. 

Free from gluten, dairy and Vegan. 

Total Time 10 minutes

Serves 4

Ingredients:

  • 2 cups pumpkin seeds
  • 2 teaspoons finely grated ginger
  • 2 teaspoons finely grated lemon zest
  • 2 tablespoons olive oil
  • 1 teaspoon sea salt
  • 2 cups coconut flakes

Method

  • Pre-heat your oven to 200C/ 390F.
  • Combine the pumpkin seeds with the ginger, lemon zest, olive oil and sea salt and lay over a lined baking tray.
  • Place in the oven for about 7 minutes making sure to shake regularly.
  • Add the coconut flakes a few minutes before removing from the oven.
  • Store in an airtight container to keep the seeds fresh.

Quinoa Porridge with Pears, Pistachios & Petals

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This is an elevated version of an everyday porridge, not only in it’s prettiness but for the superfood qualities of the quinoa. Protein and nutrient rich this little seed is versatile and easy to cook, while an added sprinkle of cinnamon, a spice traditionally used to aid digestion starts the day in an anti- inflammatory way.

Quinoa porridge takes slightly longer than normal porridge oats to soften but it’s worth the wait. Here I added delicate flavours of pears, crushed pistachios and only a few rose petals so not to be overpowering but experiment with your favourite flavours or coarsely grating an apple or pear and stirring through the porridge. 

 Other topping options:

 banana, cacao nibs and maple syrup

raspberries, mint and chia seeds 

 coconut yoghurt, cinnamon and stewed apples

Free from gluten, dairy and Vegan.

Serves 2

Total Time 20 minutes

Ingredients:

  • roughly 1 cup (150g) quinoa

  • 1 cup water (roughly 300ml)

  • 1 cup almond milk (roughly 300ml)

  • pinch of cinnamon honey to taste (could replace with maple syrup for vegans)

  • to serve: a pear thinly sliced

  • crushed pistachios

  • rose petals

  • almond milk

Method: 

  • Start by rinsing the uncooked quinoa. Place the quinoa, water and almond milk in a small pan and allow to simmer for 12 - 15minutes until the quinoa is cooked.

  • If it dries out while cooking add another splash of almond milk or water.

  • Stir through the cinnamon and honey to taste. 

  • Top with sliced pear, pistachios, another splash of almond milk and a pinch of rose petals. 

  • Enjoy warm.