If you are looking for a healthy, low-fat and low-calories menu this holiday season, here’s the perfect answer! The tasty combination in these six recipes, from appetizers to desserts, is designed to offer a balanced and light meal which is also suitable for people suffering from food intolerances to gluten, lactose and eggs.
So enjoy your dinner with family and friends completely guilt free!

Avocado, Tomatoes, Red Onion and Capers Tartare

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The first appetizer of our menu is a healthy tartare of raw vegetables, nourishing, poor in fats and rich in antioxidants, fatty acids, vitamins and minerals.
A pure delight!

Ingredients for 4/6 people:

2 large ripe Avocados
4/5 Cherry or Piccadully Tomatoes
1/2 small red Onion
2 tablespoons Capers (preserved in salt)
1 tablespoon EVO oil
Juice of 1/2 Lemon


Peel the avocados and scoop the flesh out, chop it finely with a knife.
Place in a bowl.
Wash, dry and chop the tomatoes (remove the seeds first) and the red onion.
Soak the caper in warm water for 5 minutes, drain and dry them thoroughly.
Chop them up coarsely.
Mix all ingredients in a bowl, season with lemon juice and EVO oil, if needed add some more salt and taste.
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Start filling the pastry cutter placed directly on the serving dish by adding spoonfuls of tartare and cover with cling film. Leave them in the refrigerator up to 1 hour before serving them to yours guests.
Take out your tartare and garnish it with a flower of caper and few drops of olive oil.
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Spicy Butternut Squash, Sweet Potato and Coriander Velouté
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This is probably the most perfect entrée to a festive menu with little calories, rich with anti-oxidants and high in fiber and vitamins!
The exotic taste will make it a winner with your guests!

Ingredients for 4/6 people:

1 Butternut Squash (about 800 grams)
1 medium Sweet Potato (about 300 grams)
1 piece from about 1 cm of fresh gGinger
1 small Onion
1 clove Garlic
1 teaspoon mild Curry powder
1 tsp Turmeric powder
1/2 liter of vegetable Stock
4 tablespoons coconut Milk
1 small bunch of chopped fresh Coriander
1 tablespoon of Coconut oil


Peel the pumpkin, cut into cubes and steam for 10 minutes in order to make it
soft preserving the nutritional properties.
Boil the sweet potato whole, checking with a fork that is tender.
Remove the potato’s skin and set aside along with the steamed pumpkin.
In a non-stick saucepan sauté 1 tablespoon of coconut oil, add the onion, the garlic
thinly sliced and the grated ginger. Cook for 5-7 minutes.
Add the turmeric and curry powder and stir quickly for another 3 minutes.
Add two cups of hot vegetable stock, the pumpkin and potatoes cut into cubes and let
simmer gently for 20 minutes.
If the soup is too dry, add more stock.
With a blender whizz the mixture to a creamy consistency with no lumps.
Season with salt and add the coconut milk.
Now add the finely chopped coriander.
Mix well and garnish your velouté with a few leaves of coriander and a few drops of
coconut milk.

Gluten free Mini Quiches with Cauliflower, Purple Sweet Potatoes and Smoked Salmon
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These unusual quiches are light and delicious, rich in vitamins, fiber and Omega 3 natural oils from the smoked salmon. If you can, always opt for organic wild salmon.

Ingredients for 4 mini quiches:

1 small Cauliflower of your choice, preferably purple (to give a beautiful colour to your dish)
1 small purple Sweet Potato
1 Leek
2 tablespoons EVO olive Oil
1 bunch of Chives
200g Wild Smoked Salmon (bright red)

For the Gluten free Pastry:

100g Buckwheat Flour
100 gr Brown Rice Flour
1 teaspoon Salt
1 teaspoon raw cane Sugar
180 ml white Wine
3 tablespoons EVO olive oil


First make the pastry by mixing all the ingredients with your hands (the wine should be slightly warm).
You will find it difficult to keep it all together but do not worry, you can wet the dough with a tablespoon of warm water if it becomes too dry.
Wrap the pastry in clingfilm and let it stand in refrigerator for at least 30 minutes.
Meanwhile finely slice the leeks and pour them in a pan with a little water. Cook until soft.
Boil the cauliflower, cut into florets and in a separate pan boil the purple potatoes in their skins.
Drain the cauliflower and mash well with a fork.
Peel the potato and squash it with a fork.
In the pan where you cooked the leek add the cauliflower and potato, add salt and fry gently with 2 tablespoons oil.
The result should be a creamy and compact mixture.
Let it cool.
Add the coarsely chopped chives and the salmon cut into thin strips.
Roll out the pastry very thin between 2 sheets of parchment paper to avoid it from breaking.
Cut some circles with a pastry cutter and place them in a 11 cm diameter quiche tray.
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Pierce the bottom with a fork and add the filling, making sure to level each spoonful well.
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Spray each quiche with a little olive oil and bake at 210 ° C for about 20-25 minutes.
Let cool for 10 minutes before serving them.
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Swordfish Coated in Crunchy Pistachio with Lime and Coriander Sauce
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This is the main dish for our festive menu and it’s delicious, rich in protein and Omega 3.

Ingredients for 4/6 people:

3 large slices of Swordfish 2/3 cm thick (about 1,200 kg)
60/80 gr shelled Pistachios
Juice of 1 Lime
1 bunch of fresh Coriander


Ground the pistachios until it reaches a grainy consistency.
Squeeze the lime and keep the juice aside.
Wash and chop the coriander, put it in a blender together with 1/2 teaspoon of salt and 1 tablespoon of olive oil. Blend until you get the consistency of pesto.
Mix the coriander sauce with the lime juice and set aside.
Switch the oven on at 210 ° C.
Line a baking sheet with parchment paper and spray with a little olive oil.
Wash and pat dry the slices of swordfish. With a sharp knife, remove the skin and cut into large irregular pieces.
Coat the fish cutlets with the ground pistachios and arrange them on the baking tray.
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Spray the fish with some more olive oil and bake in oven for 15/20 minutes.
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Place one or two swordfish cutlets on a plate and decorate with lime and coriander sauce!

Mango, Orange and Anise seeds Tartare

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In between the fish main course and our delicious dessert I recommend you serve your guests this mango tartare with a fresh and unusual taste, full of fiber, vitamins and minerals.

Ingredients for 4/6 people:

2 ripe Mangoes
1/2 teaspoon Anise seeds
1/2 Orange


Peel the mangoes and chop them them finely with a sharp knife until they have a tartare consistency.
Put the tartare into a bowl and add the anise seeds and a few tablespoons of orange juice.
Fill each serving bowl and cover with cling film.
You can keep your tartares in the fridge up to 1 hour before serving them.

Single Portions of Pineapple with Coconut and Vanilla Custard

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Last but not least a delicious dessert with a light lactose and egg free custard with a delightful exotic taste.
This dessert is packed with high digestive properties from the fresh pineapple combined with vitamins, minerals and fats provided by the coconut milk.

Ingredients for 6 portions:

1 medium ripe Pineapple
1 Lemon (juice)
7 tablespoons grated Coconut
200 ml Coconut Milk
200 ml natural Water
50 grams of Rice flour
20/30 grams of Cornstarch
1 Lemon zest
1 vanilla pod
2 tablespoons Agave juice +2


Cut the pineapple into small cubes taking care to remove the core.
Put the pineapple, lemon juice and 2 tablespoons of agave juice in a food processor and blend until the consistency is medium, not too smooth.
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Set aside in the fridge.
In a saucepan gently heat the coconut milk mixed with water, careful not to boil it.
In a bowl, mix agave juice, sifted rice flour and cornstarch and whisk slowly adding the warm coconut milk.
Keep whisking to avoid any lumps.
Open the vanilla pod with a sharp knife and scrape the seeds.
Add the vanilla seeds and lemon zest to the coconut milk and put the pan back on the stove on low heat, stirring well with a whisk until the mixture thickens.
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Remove the pan from the heat and let it cool at room temperature.
Pour the custard into a bowl and cover with cling film pressed directly onto the surface to prevent thickening of the outer part. Leave in the fridge for about 1 hour.
Now proceed to the preparation of the single portions.
You can serve your desserts in a small glass.
Put 3/4 tablespoons of pineapple salad at the bottom, add 2/3 tablespoons of custard and finally a good sprinkle of grated coconut.
Decorate with little triangles of fresh pineapple.




This post is also available in: Italian