Giulia Ardizzone

Here's a Strawberry-Banana-Oats-and-Spinach Smoothie recipe that combines sweetness, fiber, and a boost of greens for a deliciously healthy drink!
Ingredients:
- 1 ripe banana, peeled
- 1/2 cup fresh or frozen strawberries
- 1/2 cup spinach (fresh or frozen)
- 1/4 cup rolled oats (helps with fiber and makes the smoothie filling)
- 1/2 cup Greek yogurt (or non-dairy yogurt, for creaminess)
- 1/2 cup milk (dairy or non-dairy, like almond or oat milk)
- 1 tablespoon honey or maple syrup (optional, for sweetness)

"Eat your colors, and live longer."

🍤🥕 Spicy Shrimp & Roasted Carrots
1️⃣ Grill shrimp with paprika & garlic.
2️⃣ Roast carrots until tender.
3️⃣ Serve with cucumber, grilled chicken & sausage slices.
🥦🥚 Corn & Egg Power Plate
1️⃣ Boil eggs & slice them in half.
2️⃣ Steam broccoli & mix with sweet corn.
3️⃣ A simple, nutritious meal!
🥑🍍 Grilled Shrimp & Avocado Salad
1️⃣ Grill shrimp until slightly charred.
2️⃣ Serve with avocado, fresh greens & pineapple.
3️⃣ Enjoy a tropical, refreshing dish!
🍅🥦 Tomato & Cheese Veggie Bowl
1️⃣ Slice cherry tomatoes & fresh cheese cubes.
2️⃣ Add steamed broccoli & sweet corn.
3️⃣ Drizzle with olive oil & enjoy a vibrant salad!
🍤🍚 Shrimp & Mashed Potato Plate
1️⃣ Prepare mashed potatoes with a bit of butter.
2️⃣ Add cooked shrimp & a spoon of tuna.
3️⃣ Garnish with parsley & serve warm!
🥝🍠 Kiwi & Sweet Potato Fruit Bowl
1️⃣ Slice kiwi, boiled potatoes & cherry tomatoes.
2️⃣ Mix with blueberries for a sweet-salty balance.
3️⃣ Perfect for a refreshing, light meal!

"Fruits are nature's candy."

SIZZLING GARLIC CHICKEN STIR-FRY WITH PEPPERS & STEAMED RICE 🥢🍛
📋 Ingredients:
2 chicken breasts, diced
1 green bell pepper, thinly sliced
1 red bell pepper, thinly sliced
2 garlic cloves, minced
2 tbsp soy sauce
1 tbsp oyster sauce
1 tsp sesame oil
½ tsp chili flakes (optional)
1 tsp cornstarch + 2 tbsp water (for slurry)
1 cup steamed jasmine rice
Garnish: sesame seeds & sliced green onions
👩‍🍳 Instructions:
1️⃣ Sauté Chicken: Heat 1 tsp sesame oil in a pan over medium-high heat. Stir-fry diced chicken for 5-6 minutes until golden brown. Remove and set aside.
2️⃣ Cook Veggies: In the same pan, sauté minced garlic for about 30 seconds until fragrant. Add sliced bell peppers and stir-fry for 3-4 minutes, keeping them tender-crisp.
3️⃣ Combine & Thicken: Return the cooked chicken to the pan. Add soy sauce, oyster sauce, and chili flakes (if using). Mix in the cornstarch slurry and cook for another 2-3 minutes, allowing the sauce to thicken.
4️⃣ Plate & Garnish: Serve the stir-fry over steamed jasmine rice and garnish with sesame seeds and sliced green onions.
⏱ Preparation time: 10 minutes
⏱ Cooking time: 15 minutes
⏱ Total time: 25 minutes
🔥 Calories: ~400 kcal per serving
🍽 Servings: 4

"An apple a day keeps the doctor away."

Delicious Marinated Tomato Salad 🍅🌿
**Ingredients:
- 4–5 ripe tomatoes (heirloom, cherry, or Roma), sliced or chopped
- ¼ red onion, thinly sliced
- 2 tbsp olive oil
- 1 tbsp red wine vinegar or balsamic vinegar
- 1 clove garlic, minced
- 1 tsp sugar or honey (optional, to balance acidity)
- Salt and freshly ground black pepper, to taste
- 2 tbsp fresh basil or parsley, chopped
**Optional Add-ins:
- Fresh mozzarella balls or crumbled feta
- Sliced avocado
- Cucumber slices
**Directions:
1. Place tomatoes and red onion in a large bowl.
2. In a small bowl, whisk together olive oil, vinegar, garlic, sugar/honey, salt, and pepper.
3. Pour dressing over tomatoes, toss gently to coat.
4. Let marinate for at least 15–30 minutes at room temperature for best flavor.
5. Add fresh herbs before serving.
6. Optional: Top with cheese or avocado for extra richness
**Best served: Chilled or at room temp. Great as a side dish, or over toasted bread for a bruschetta-style appetizer.
**Serves: 4–6
**Calories: ~100–130 kcal

"Tell me what you eat, and I will tell you what you are."

Cajun Shrimp & Salmon with Garlic Cream
Ingredients
For the Seafood:
• 2 salmon fillets (6 oz each)
• ½ lb large shrimp, peeled and deveined
• 1 tbsp Cajun seasoning
• 2 tbsp olive oil
• Salt and pepper to taste
For the Garlic Cream Sauce:
• 2 tbsp unsalted butter
• 3 garlic cloves, minced
• 1 cup heavy cream
• ½ cup grated Parmesan cheese
• 1 tsp Cajun seasoning
• 1 tbsp fresh parsley, chopped
Instructions
1. Season & Cook the Salmon:
o Pat the salmon fillets dry and season with Cajun seasoning, salt, and pepper.
o Heat 1 tbsp olive oil in a large skillet over medium-high heat.
o Sear the salmon, skin-side down, for 4–5 minutes until crispy. Flip and cook for another 3–4 minutes until fully cooked. Remove and set aside.
2. Cook the Shrimp:
o In the same skillet, add the remaining 1 tbsp olive oil.
o Season the shrimp with Cajun seasoning, salt, and pepper.
o Cook for 2–3 minutes per side until pink and opaque. Remove and set aside.
3. Prepare the Garlic Cream Sauce:
o In the same skillet, melt the butter over medium heat.
o Add the minced garlic and sauté for 30 seconds until fragrant.
o Pour in the heavy cream, stirring continuously.
o Add the Parmesan cheese and Cajun seasoning, stirring until smooth and slightly thickened (about 2 minutes).
4. Assemble & Serve:
o Return the salmon and shrimp to the skillet, spooning the sauce over the top.
o Sprinkle with fresh parsley and serve warm with rice, pasta, or vegetables.

"The greatest wealth is health."

Apple Salad
Ingredients
4 large Honeycrisp apples, cubed (see notes)
1 lemon, juiced
⅓ cup mayonnaise
1 ½ tbsp brown sugar
2 ribs celery, thinly sliced
1 cup seedless red grapes, halved
½ cup chopped pecans
½ cup dried cranberries
Preparation
Prepare the apples: Cube the Honeycrisp apples and toss them with the lemon juice to prevent browning.
Make the dressing: In a bowl, whisk together the mayonnaise and brown sugar until smooth.
Combine the salad: In a large mixing bowl, combine the apple cubes, sliced celery, halved grapes, chopped pecans, and dried cranberries.
Add the dressing: Pour the mayonnaise mixture over the salad and toss gently to coat all ingredients evenly.
Chill and serve: Refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld.
Enjoy this fresh, sweet-and-crunchy Apple Salad as a perfect side dish or light dessert!

"Let food be thy medicine and medicine be thy food."