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Recipies free of

Apple stew

6 red apples 

½ cup of water

1/3 cup of raisins

2 tbs cinnamon 

We cut apples in small pieces and we put them in the pot with water, pour the cinnamon. Boil them about 15’ while steering often till it is a puree. Great taste for you and your gut flora! 



Creamy Almond Butter Freezer Fudge

about 20-23 squares

1 cup raw creamy almond butter (unsalted, unsweeted)

1/4 cup coconut oil, softened

1 1/2 Tablespoons honey

1/2 teaspoon natural sea salt

Simply mix all the ingredients together in a bowl, until smooth and creamy. It helps if everything is at room temperature, to keep the coconut oil soft!


In a minute Raw Vegan Dark Chocolate Balls 

1/4 cup raw cashews 

1/2 cup dates, pitted , use 6-7 medium dates.

1 Tbsp Dark Cocoa Powder 

yields 12-14 balls

Grind your cashews into a fine powder. Then add the pitted dates. Add the 1 Tbsp Dark Cocoa. A 2:1 ratio of dates to nuts works best for raw bars. Be careful when blend not to make a ball inside the canister, so don’t overblend your choco puree


Homemade Granola

450 gr rolled oats

2 cups oat bran

1 cup grated coconut

1 cup pecans or walnuts chopped

¼ cup sesame seeds, ½ cup sunflower seeds

1/3 cup coconut oil

½ cup agave nectar or organic stevia without lactose 

Mix together all the ingredients. Spread a thin layer about 1,5-2cm thick on an un-oiled cookie sheet and bake at 180 Celsius for 20 min or until golden brown.  Stir occasionally during the baking to assure even browning.  Remove from oven and add non sweetened dried fruit if desired; mix well.  Let cool before storing. This makes many servings and limit to ½ cup portion per meal. Serve dry or with almond or rice milk. Nutritious and delicious!


Burgers with rolled oats


1 kg minced turkey, chicken or beef

1/3 cup rolled oats

1-2 tbsp ground flaxseed

1 medium tomato shredded 

1/4 cup sliced green onion

1 tbsp bio mustard

1 red or yellow pepper chopped

1 tbsp fresh lemon

freshly ground black pepper, to taste

 2 tbsp oregano dried or fresh

 Preheat oven to 190°C

In a large bowl, combine ground turkey, rolled oats, flaxseed, pepper, green onions, mustard, tomato, lemon juice and pepper, oregano, combine well.

Form mixture into 7- 8 patties and place on a baking sheet and spread them olive oil.

Bake for about 30 minutes.

Serve patties on whole grain patties or gluten free with fresh vegetables, such as tomato slices and lettuce.

It is very low in saturated fat and rich in minerals!


Delicious lentil patties  

2 cups cooked lentils, well drained

2 tbsp. chopped onion

2 cups mashed potatoes

2 tbsp. goat butter or olive oil

1/2 tsp. sage or sweet marjoram

1 cup chopped nuts like walnuts or almonds

Put onion and butter or olive oil into a pan and let simmer for a few minutes to golden the onion. Pour the cooked and drained lentils into a bowl and mix with the mashed potatoes and onions, add the nuts. Make your round patties and get them lightly brown in an oiled skillet. It is a tasteful plate for those who are not legumes’ lovers!


Vegetable Bake 

2 Potatoes, dice them small so they cook easily. 

1/2 ups Carrots, diced

1/2 cup Broccoli, Cauliflower, zucchini

1 garlic clove chopped finely 

1 cup Water to boil the potatoes

2 tbsp coriander, parsley  

A dash of sea salt and pepper

3-4 tbsp olive oil

Boil the potatoes till soft but not very. Put all the ingredients in the oven on a baking sheet  and sprinkle with the olive oil. Bake for about 15 minutes in 170 Celsius in preheated oven. Easy, quick and healthy! 


Fresh Asparagus with rice


500 kg white or green asparagus

1 tbsp fresh lemon juice

2 fresh green onions chopped

2 tablespoons goat butter or olive oil

1 cup risotto rice

1 -1 ½ cup white wine

2-3 tablespoons nutritional yeast if not cheese

2 teaspoons mustard with the grains

dash white pepper

sea salt to taste

Prepare the asparagus by cutting all hard part, and peel the along the length, slice the spear in pieces. Bring the water to boil in a pan, and cook the asparagus with the lemon juice till not too soft. Peel the onions, cut into small pieces, heat the butter or olive oil and lightly sauté them. Add the risotto and cook for short while stirring, to cover the risotto. Now you can add the cup of wine and  stir again. As the risotto softens perhaps you will need the 1/2 cup of wine more. When your risotto is ready sprinkle the white pepper and sea salt. Now you can add the nutritional yeast and the mustard. Finely add the asparagus and mix all ingredients together. Very delicate!


'Pastitsio’ with veggies

Peel 500-600 gr potatoes and slice in rounds. Cover with water and bring to a boil, cook for around 15 till soft. Meanwhile, dice 1 medium onion, slice 1 large red pepper, 2 zucchinis, 1 aubergine, 10-12 cherry tomatoes. 

Pan fry in medium heat, 250gr ground lean beef or chicken, add 1 tbsp of tomato paste by the end, season with 1 tbsp sea salt. Place the onions, peppers, zucchinis, aubergine, and cherry tomatoes, 1 garlic clove chopped and 2 ½ cups frozen string beans in a pan on a bake sheet and drizzle 2-3 tbsp olive oil. Season with 1 tsp salt and pepper and grill them until the veggies are rather tender. 

When the potatoes are soft boiled, drain the water. In a pan put 1 tablespoon of goat or coconut butter, 1 garlic clove diced, ½ tsp sea salt and a dash of nutmeg powder, 1/2 cup almond milk and stir until the butter is melted. Now add the potatoes back into the pan and mash them. 

 Spread on the bottom of a pan, olive oil or goat butter and begin to apply the meat and veggies in layers across the bottom, sprinkle 1/3 cup of shredded goat cheese or nutritional yeast on top of it. Cover them with mashed potato and spread into a layer. Sprinkle again with 1/4 cup goat cheese or nutritional yeast, dash with 1/3 tsp nutmeg powder. Bake for 25-30 minutes in a preheated oven, 180 Celsius. Enjoy your health stuffing!


Warm veloute


350g leeks, washed, finely chopped

300g potatoes, sliced

700ml home made or organic vegetable stock

250ml almond or goat milk

Sea salt and pepper

Stir fry the potato and leeks in a pan until soft but not brown. Add the stock and cook for 20-30 minutes until tender. Put them in the blender until well mashed. Place them again in the pan and stir in the almond milk, season it and get ready to enjoy a warm veloute. 


Spinach pie with corn or gluten freeTortilla 

1-2 tbsp olive oil

¼ medium onion chopped

2 leeks chopped

1/4 tbsp sea salt

Dash of pepper

1 tsp thyme, 1 tbsp dill

1 ½ cup spinach shredded

1 corn or whole wheat tortilla wrap  (20cm round) 

1 tbsp organic goat yogurt

2 tbsp feta and anthotiros cheese or other goat cheese 

Stir fry lightly the onion and leeks. Stir fry the spinach alone until there are no more liquids coming out. Mix all ingredients in a bowl and bake for 15-20minutes in preheated oven, 180 Celsius. What a nice surprise to snack on it!







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