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    HYGIENE SALAD WITH OAKS AND ORANGE REDUCTION

    HYGIENE SALAD WITH OAKS AND ORANGE REDUCTION

    The June heat is here and this makes light meals more necessary than ever before.

    Salads are ideal for this time and we have prepared for you a salad that will delight you!

    We entered the kitchen with Sabrina Choraffa, which using them salad products B by Nadia Boule and seasonal vegetables, made a recipe fresh and light!

    It is thorough and especially delicious!

    salad3

    For the salad:

    • 2 cups boiled chickpeas
    • 2 cup kiwi cooked
    • 2 handfuls of wild rocket
    • 15 cherry tomatoes
    • 1 avocado cut into cubes
    • 1 pepper yellow or orange in chips
    • Cranberry chopped (optional)

    salad

    For vinaigrette:

     

    Instructions:

    Boil chickpeas and quinas separately as quinoa only takes 15 minutes to soften. Season and let cool. Mix all the ingredients in a large bowl. In another bowl, mix all the ingredients of the vinaigrette and beat very well until homogenized. Ideally use a hand mixer to create a viscous eye. Pour the salad and mix thoroughly until all the salad ingredients are boiled.

    salad2

    HEALTH CHEESECAKE WITH TACHINI AND ORANGE

    HEALTH CHEESECAKE WITH TACHINI AND ORANGE

    The wonderful days of summer are here!
    Sweets do not need to go out of our diet, since they can adapt in smart and savory ways.

    cheesecake1
    That's exactly what we did with Sabrina Choraffa, with whom we entered the kitchen and made a wonderful alternative cheesecake that took our brains!
    Delicious, healthy and easy!
    The commonly used biscuits were replaced with dough and dried fruits and for the cream we did not use anything dairy and, of course, no processed sugar. Tahini gave a very rich flavor, which you can adjust to tension, according to your personal taste, by reducing the quantity in the recipe. Be sure only to soak the cashews so that the ingredients of the cream are hit very well and create a viscous mixture.

    For base:

    • 200 gr. locust bean nuts
    • 80 gr. oats
    • 100 gr. walnuts, grated
    • 5 blackheads
    • 70 γρ. organic fir honey
    • 80 gr. coconut oil
    • 1 sp. cinnamon, powdered

    For cream:

    • 2 raw cashew mugs (soaked all night or at least 3 hours)
    • 2 and others tahini
    • 3 and others lemon juice
    • 3 and others organic honey
    • 3 and others coconut oil
    • 4-5 vanilla drops

    cheesecake2

    Instructions:

    Beat the nut nuts in the blender until they become flour. We also fill the oats to hit them with the nuts. Add the remaining materials to the base and beat them until a sticky mass is created. Place a non-stick paper on a tray, add the mixture and press it to reach the surface of approximately 2 cm. Bake it in the air at 180 ° C for 10. Let it cool down.
    cheesecake3

    While baking the base in the oven, beat the cashews until they become cream. Add the remaining materials and continue to beat at low speed until they unite. Put the cream in the refrigerator for at least 1 hour to stabilize. Serve individual portions into glass beakers, creating layers. At the bottom of the glass, we place the base that has cooled down, breaking it with our hands in chunks. Fill over 2 tablespoons of cream soup and pour over 1 tablespoonsorganic orange pepper with goji berry, agave and asteroids anise from above.

    cheesecake4

    Tip:

    • If you do not want to serve the cheesecake right away, keep the cream and coat in the refrigerator and the base away from the refrigerator so as not to soften.
    • We used organic honey as a sweetener that is full of vitamins and trace elements but if you are a vegan you can easily replace it with agave syrup.

    cheesecake5

     

    MAGNOPSOME MOFFIN HYGIENE

    MAGNOPSOME MOFFIN HYGIENE

    Banana Cake has come in recent years as a recipe in Greece and the truth is that it has been loved a lot!

    It is easy, sweet without licking, something between bread and cake and can become very healthy.

    Mommy loves it because she loves children and why they consume fruits in this way without even realizing it. It is also the perfect accompaniment to afternoon coffee, so everyone is happy!

    Let's make it to its healthy, natural version!

    For muffins we will need: (7-8 individual maffins)

    • 3 ripe bananas
    • 1 / 2 cuporganic extra virgin olive oil
    • 2 eggs
    • a few drops of natural vanilla extract
    • 1 and so on cinnamon
    • a pinch some fleur de sel
    • 1 / 2 and so on. nutmeg
    • 1 yoghurt 2%
    • 1 1 / 2 cup flour
    • 1 / 2 cup of oats, whipped into the moult until flour
    • 1 / 2 and so on baking soda
    • 1.kg baking powder
    • 3 et alorganic fir honey
    • 1 and so on chia seeds

    Muffins

    Instructions:

    • Preheat the oven to 180 C, in the air.
    • Pour the bananas with a fork or mullet and in a large bowl re-mix with remaining liquid ingredients (olive oil, eggs, vanilla, honey, yoghurt).
    • Stir well with wire and start adding solids slowly, stirring continuously! The aim is to create a gentle homogeneous mixture.
    • Apply a little olive oil on the inside of the individual baking pan to prevent sticking to baking. (disposable aluminum for greater convenience)
    • Divide the mixture into the pans. Leave space because they will inflate during baking.
    • Bake for about 25 minutes. (Mufins will be ready when you carefully drill them with a toothpick or knife and they come out clean)
    • Remove from the oven and allow 10 minutes to come to room temperature.
    • Take them carefully out of the pans and serve with strawberries or any other fruit you want!

    healthy muffins

     

    TIPS:

    • If you want to use only oats in your recipe, you can do it, but it will not feel like cake. It will look more like a muesli or bar, so better use a baking pan for this.
    • Do not worry about the exact grams of the cup. Just make sure you make a recipe in this way to use the same beaker for all the materials.
    • As always, leave your imagination free and use materials of your choice, such as chocolate chips or a small amount of nuts.


    Good Luck!

     

    SMOOTHIE FRAGOULAS

    SMOOTHIE FRAGOULAS

    It is a fact that strawberries are one of our favorite spring fruits. We love them a lot because they are delicious, cool and they blend wonderfully in both salads and healthy smoothies.

    Today's smoothie is very easy, very tasty and full of vitamins and trace elements.

    In a period of humidity and great temperature changes we need reinforcement, so we used superfoods that greatly help the body's defense!

    So let's take a look at the materials: (2 portions)

    • 2 bananas
    • 2 and so on chia seeds
    • 4 and so on unprocessed cocoa
    • 12 organic strawberries
    • 2 and so on almond butter
    • 1 almond milk cup
    • 3 and so on
    • 2 et alorganic fir honey  
    • 1 / 2 and so on cinnamon
    • 1 handful of rough almonds

    Instructions:

    Put all ingredients in the blender and whisk until homogenized.

    Serve in glasses and adorn some cocoa, almonds and strawberries.

    TIPS:

    Sample your organic fruit smoothies, especially those that we use whole, such as strawberries. This fruit is the world's most potent in pesticides and chemicals, so beware of where you can get them.

    Enjoy!

     

     

        OCTOPUS WITH WHOLE WHEAT SPAGHETTI AND LENTILS

        OCTOPUS WITH WHOLE WHEAT SPAGHETTI AND LENTILS

        Cooking traditional recipes in a healthy way.

        Now that the weather has been opened and seafood is getting more and more often on our plate, it's time to adapt our traditional and favorite recipes to their healthier versions.

        Yes, it is. And the result will surprise you. Most people believe that cooking healthy is identified with the lack of taste, but that's what we are doing here, with all these recipes we share with you, in salty and sweet dishes.

        Besides, when something is healthy cooked and combined, it gives you the opportunity to consume it in larger quantities, having the same number of calories as a conventionally cooked dish. Win win situation!

        This is exactly what we did in today's dish, which combines the octopus with the wholemeal pens (extra fiber in relation to the traditional baked macaroni) and add the lentils to a delicious twist that adds all the well-known nutritional benefits of legumes (rich in plant fibers, lower blood sugar levels, protein source and a whole lot of benefits).

        As you understand, we are talking about a full meal, cooked hygienically, and at the same time as delicious as our favorite traditional recipe.

        So let's see what we will need for this delicious dish:

        Ingredients:

        • 1 middle octopus, fresh or frozen
        • 1 / 2 cup organic balsamic vinegar
        • 4-5 whole grains
        • 2 bay leaves
        • 2 lentils cups
        • a little fresh parsley, finely chopped
        • salt (fleur de sel) 
        • 1 cinnamon stick
        • 2 dry onions, finely chopped
        • 2 garlic cloves
        • 5-6 carnation
        • tomato juice (from 3-4 organic tomatoes) or 1 concentrated tomato juice
        • organic extra virgin olive oil 
        • 1 package of whole grain pens

        octopus

         

        Instructions:

        We start preparing, thawing the octopus (if we buy frozen). At the same time, rinse the lentils with running water, boil them until they are softened (do not melt), strain them and let them come to room temperature as long as we cook the octopus . At this stage, you do not have to salt them.

        In a deep saucepan, add balsamic vinegar and bay leaves and place the octopus sitting on its tentacles. You do not have to add water as the octopus will take out its liquids, but it is necessary that you have moderate fire so that it does not burn and spoil our food. Leave the octopus about 30 minutes to soften and ready when it has softened one of its thick spots (try, drilling with a fork).

        When this happens, take it out carefully from the saucepan with a fork and leave it on a cutting surface.

        Carefully and using a sharp knife and a fork, cut off our octopus.

        From the juice that is left in the saucepan, we keep half the quantity (so that the dish does not have a very strong balsamic taste) and the onions and garlic are cooked.

        You do not need to add oil. Cooking can be done normally with water and even after we do not grill the oil we will avoid turning its unsaturated fat into saturated. We will use it in the end naturally raw.

        When the onions and garlic are softened, put the octopus in the saucepan and add the cinnamon, the carnation, the toffee and the constantly mixing to make their aromas. Add the tomato juice and boiling water.

        Let 10 boil minutes and then, while our food still has enough juice, add the whole grain pens and mix. We make sure to top up with a little hot water if the water falls short.

        Leave for about 12 minutes (until the pennies soften) and pull out of the fire.

        Let 2 minutes open the carrot open to cool the food a little, add the lentils to the saucepan and mix to soak with the wonderful sauce.

        At this point we add salt and some pepper, but caution as the octopus may already be salty enough on its own (especially fresh).

        We always add it to the end of cooking as it is the finest, delicious and healthier part of the salt and ideally eaten raw.

        Serve in the dishes immediately and pour a little raw organic extra virgin olive oil of Crete. All the taste and power of olive oil unaltered in our dish!

        TIPS

        • You can use any kind of lens you want (red, black beluga). Just watch the boiling time so you do not spoil.
        • Attention to the amount of salt as well as octopus (especially fresh) is often very salty.
        • It is important to fill hot water when needed so that the sauce remains juicy and does not dry during cooking.