Ingredients:
• 1 medium banana, peeled and sliced
• 1 tsp cocoa (unsweetened)
• 200 ml almond milk
Mix in a blender and serve
Nutrition facts : about 159 kcal, 34 g of carbohydrates, 3 g of fats and 2 g of proteins.
Homemade vitamin-packed smoothie is the perfect snack on the go! It provides you with energy, vitamins, calcium and helps you get hydrated!
*Tip of the day
Smoothie is a good pre-workout meal choice because it is easily and quickly digestible.
Ingredients
For the Sauteed mushrooms with Spinach
• 1 cup fresh portobello
• 1 cup spinach
• 1/2 tsp parsley
• Freshly ground black pepper
• 1 pinch of salt
• 1 tsp balsamic vinegar
For the Avocado Greek Salad
• ½ small onion
• 1 small tomato
• 30 gr Feta cheese
• ½ tsp parsley
• ½ avocado
Preparation
1. Heat your mushrooms in a non-stick skillet.
2. Then place in all your other ingredients.
3. After 10 minutes remove.
4. Meanwhile cut the avocado in half and add all the other salad ingredients in.
5. Enjoy
Nutrition Facts : Calories per serving about 295 kcal, 10,5 g of proteins, 20,5 g of fats and 25 g carbohydrates and 25mg Cholesterol.
This plate is good source of Dietary Fibers, Vitamin A, Vitamin C , Folate ,Calcium and non-heme Iron.
*Tip of the day
Allium vegetables like onion, garlic, chives, scallion, shallot, and leek, have beneficial effects on human health (improving mood and maintaining the health of skin and hair) and are important in the prevention of cancer. They have been studied extensively in relation to cancer, especially stomach and colorectal cancers.
Include onions in your everyday plate or salad (raw, sautéed, roasted, grilled or caramelized). Onions add flavor to your dish without adding extra calories, fat or sodium.
Recipe Ingredients for Greek Tsoureki ( light version )
- 2 eggs
- 1 Egg yolk
- 1 Tbs sugar
- 2 Tbs water
- 2/3 cups sugar
- 1/3 cup soft margarine
- 1 tsp. vanilla
- 1 Tsp mahlepi or aniseed
- 1 Tsp masticha
- 1 1/3 cup of milk 1,5 % fat
- 4 cups for all purposes flour
- 1 Pinch of salt
- 1 Packet yeast
Make sure that all your ingredients are at room temperature!!!
Preparation
1. Firstly, combine in a large bowl with your mixer (medium speed) the milk, the 2 eggs, the yeast, a pinch of salt, the margarine and the sugar.
2. When your ingredients are homogenized put in the half amount of the all purpose flour, the vanilla, the aniseed or mahlepi (or both), the masticha and mix well with the mixer (with hook) . After they are mixed all together put the rest flour and make an emulsion and smooth dough
3. Next step cover the dough with a cloth, and set aside in a warm, draft-free place to rise until doubled in bulk, about two hours.
4. After 2 hours push down the dough and create 8-9 balls (you may need a little bit more flour to knead if your dough is sticky). With the 8 balls make 8 sticks and after that make braids. You can do 2 tsourekia with 3 sticks and the other one with 2 or you can make a 6-stick tsoureki and another one with 2 sticks and of course you can connect the 2 edges of your braid to create wreaths.( If you want to place a red boiled egg that’s the right time)
5. Transfer your braids or your wreaths to a baking sheet with a parchment paper, cover again with a cloth, and set aside in a warm place, about an hour.
6. One hour after beat together the egg yolk, the 1 tbsp of sugar and the 2 tbsp of water and brush gently over tsoureki loaves. If you wish sprinkle slivered almonds or truffle on.
7. Bake for about 20-25 minutes, in well preheated oven, to 170°C conventional with Fan, until golden brown. Remove and cool on racks. :)
Nutrition facts per serving (30g) : about 125 kcal, 20 g of carbohydrates, 4 g of fats and 2g of proteins.
Tsoureki is well known as Easter bread and probably comes from the Turkish word çörek. It is based on milk, flour, eggs, sugar, yeast, butter, and a flavoring which can be mahlepi, Chian mastic, vanilla, cardamom, aniseed or a combination of them.
The word tsoureki refers not only to the Easter batches, but to the traditionally sweet bread that's made under most circumstances.
The bread is symbolic because it represents the Resurrection of Christ, as the flour comes alive and transformed into bread.
On Holy Saturday, Easter breads and red eggs are placed in baskets and then they are taken to church to be blessed. Some of them will be given as gift to godparents from children. In earlier times the newly married women also offered Easter bread to their parents in law.
Since Easter Monday is associated with funerary customs, it is common for people to visit the cemeteries and place red eggs, Easter breads and cookies on the graves. The departed can thus share in family joys.
*Tip of the day
“Cooking is an art and patience a virtue...Careful shopping, fresh ingredients and an unhurried approach are nearly all you need. There is one more thing - love. Love for food and love for those you invite to your table. With a combination of these things you can be an artist - not perhaps in the representational style of a Dutch master, but rather more like Gauguin, the naïve, or Van Gogh, the impressionist. Plates or pictures of sunshine taste of happiness and love.” - Keith Floyd
Ingredients
• 1 cup short-grain white rice
• 2 tablespoons extra-virgin olive oil
• 1 onion, thinly sliced
• 2-3 fresh green onions
• 1 small dried red chili pepper
• 1 red sweet pepper
• 1 green pepper
• 2 medium zucchini, thinly sliced
• 1 cup fresh mushrooms
• 1 teaspoon sweet paprika
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 2 tablespoons low fat yogurt, for garnish
Preparation
1. Rinse the rice until the water runs clear.
2. Add the rice to a large pot with 4-5 cups more water than rice.
3. Bring rice to boil then reduce to simmer for about 20’-25’.
4. When your rice is about to be ready switch off, remove from heat and drain.
5. Heat your oil in a non-stick skillet (pan) and put firstly the onion and your peppers to caramelise.
6. Then place all the other ingredients
(green onions /mushrooms /zucchini / s&p /paprika) with 1/3 cup of water and reduce to simmer.
7. After 10’ place in your rice and leave for about 3’, blend them together and serve.
Calories per serving (2/3 cup)--> 310 kcal, 8 g of proteins, 15 g of fats and 35 g carbohydrates.
This plate fills your day with energy and Vitamins such as A,D,E,K, C and Vitamin B complex .
*Tip of the day
Bacillus cereus is an aerobic spore-forming bacterium that is commonly found in soil, on vegetables, and in many raw and processed foods. B. cereus food poisoning may occur when foods are prepared and held without adequate refrigeration for several hours before serving, with B. cereus reaching >106 cells/g.
Foods incriminated in past outbreaks include cooked meat and vegetables, boiled or fried rice, vanilla sauce, custards, soups, and raw vegetable sprouts.
• Always remove the rice from heat when it has been cooked and serve as soon as possible!
Bibliography
(n.d.). Retrieved from http://www.fda.gov/
Ingredients
For the Salad
• 1 cup raw spinach
• 1 cup lettuce
• 4 strawberries
• ¼ avocado
For the Dressing
• 3 tbsp low fat yogurt
• ½ tsp honey
• 1 tsp balsamic vinegar
• 1 strawberry, chopped
Preparation
1. Mix all your salad ingredients.
2. Combine all the dressing ingredients and pour into your salad.
3. Enjoy
Nutrition facts : about 135 kcal, 25 g of carbohydrates, 8,25 g of fats and 6g of proteins. This salad provides you with a great amount of dietary fibers, calcium and vitamins(A , C, K and folic acid) .
Let’s have a little talk about Strawberries
Strawberries are important fruit in the Mediterranean diet because of their high content of essential nutrients such as vitamins (ascorbic acid and folic acid) and beneficial phytochemicals (ellagic acid, anthocyanins, quercetin, and catechin) , which have been highly ranked among dietary sources of polyphenols and antioxidant capacity .
Emerging research provides substantial evidence to classify strawberries as a functional food with several preventive and therapeutic health benefits.
Findings from José M. Alvarez-Suarez et al. study support that strawberries consumption improves plasma lipids profile, biomarkers of antioxidant status, antihemolytic defenses and platelet function in healthy subjects , encouraging further evaluation on a population with higher cardiovascular disease risk.
Furthermore in Basu A. et al. study is mentioned that controlled feeding studies have identified the ability of strawberries to attenuate high-fat diet induced postprandial oxidative stress and inflammation, or postprandial hyperglycemia, or hyperlipidemia in subjects with cardiovascular risk factors.
It should however be noted that these bioactive factors can be significantly affected by differences in strawberry cultivars, agricultural practices, storage, and processing methods.
*Tip of the day
Try to eat more Fresh and Seasonally fruit and vegetables!
Bibliography
- Basu A, N. A. (2014). Strawberry as a functional food: an evidence-based review. Crit Rev Food Sci Nutr. , 790-806.
- José M. Alvarez-Suarez, F. G.-P.-B. (2014). One-month strawberry-rich anthocyanin supplementation ameliorates cardiovascular risk, oxidative stress markers and platelet activation in humans. JNB , 289–294.
Ingredients for 12 pieces
• 1 cup rolled oats
• ½ cup whole grain corn flakes
• 12 raw unsalted almonds, loosely chopped
• 12 raw unsalted walnuts, loosely chopped
• 4-5 pieces dark chocolate (plain chocolate), chopped
• 1 medium banana, mashed
• 2 strawberries, chopped
Parchment or baking paper
Preparation
1 Preheat your oven to 180 degrees C.
2 Blend your ingredients. Once thoroughly mixed, transfer to a baking sheet with parchment paper. Press down until uniformly flattened.
3 Bake them in for about 25 '-30’.
4 After they are baked, chop into 10-12 bars and let them cool down for about 20’ and then remove.
5 Store in an airtight container for up to a few days.
Calories per piece about 140-150 kcal, 25 g of carbohydrates , 4 g of proteins, 5 g of fats. This bar is an excellent source of good fats (Omega-3 fatty), dietary fibers, Vitamins ( C, B6,E) , Iron, Potassium, manganese, magnesium and copper .
*Tip of the day
This healthy bar and yogurt is the perfect combination
Ingredients:
• Arugula
• grilled vegetables( zucchini, aubergine, fresh green beans, asparagus)
• lettuce
• chard
• endive
• sun-dried tomatoes
• parmesan
• caper
• rosemary
• balsamic vinegar
• olive oil
• freshly ground black pepper
Nutrition facts : about 350 kcal, 15 g of carbohydrates, 25 g of fats, 21 g of proteins, 243 mg Ca ,360 mg Phosphorus. Is an antioxidant salad with great amounts of Vitamins (A, D, Ε, Κ, C, B12, B2, B5, B6, folic acid ) , flavonoids, manganese, magnesium , phosphorus, potassium, zinc and dietary fibers. Because of the sun-dried tomatoes, the parmesan, the capre and the balsamic vinegar this salad has also increased amount of Sodium (Natrium) , so be aware of if you are dealing with hypertension problems or you are avoiding salt in any case .
*Tip of the day
Choose to consume products that are fresh, or frozen or foods that have not had salt added in processing
