<![CDATA[Barbara Karafokas - Holistic Nutritionist - Healthy Recipes ]]>Tue, 14 Jul 2026 22:39:40 +0300Weebly<![CDATA[Goji Berry Granola Bars]]>Thu, 02 Apr 2026 08:07:54 GMThttps://www.barbarakarafokas.com/recipes/goji-berry-granola-bars
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]]><![CDATA[Fresh Spring Sprout Salad]]>Mon, 16 Mar 2026 11:18:01 GMThttps://www.barbarakarafokas.com/recipes/fresh-spring-sprout-saladThis simple salad is rich in enzymes, fibre, and plant protein.

Ingredients:
• 1 cup mixed sprouts (lentil, mung, or alfalfa)
• Mixed leafy greens
• 1 grated carrot
• ½ avocado
• 1 tbsp pumpkin seeds

Dressing:
• 1 tbsp olive oil
• 1 tbsp lemon juice
• pinch sea salt
• fresh herbs

Toss everything together and enjoy a light, energising meal.
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]]><![CDATA[Vegi-Stroganoff]]>Fri, 23 Jan 2026 09:30:39 GMThttps://www.barbarakarafokas.com/recipes/vegi-stroganoff1 kg (roughly) in chopped fresh vegetables (Carrots, celery, courgettes, aubergine, cabbage, Chinese leaves, small tomatoes, cauliflower, broccoli, peas, etc.) 

For the Sauce
1 1/2 Cups raw cashews or cashew pieces
1 1/2 Cups filtered or spring water (more if needed) 
225g chopped mushrooms 
1 large onion, chopped finely 
1 Tbsp olive oil 
Juice of 2 lemons
3 tsp vegetable bouillon powder
Black pepper 
1/4 tsp dill 
1/2 - 1 tsp paprika
3 Tbsp dry red wine (optional) 

To make the sauce you mince the cashew nuts finely in a food processor then add the water and mix further into a creamy consistency. Sauté the mushrooms and onion in the oil until the onion is translucent. Then mix in all remaining sauce ingredients except the red wine. 
Cook very slowly, either in a double boiler or on a very slow burner. 

Then steam all the chopped vegetables in a little water. As soon as the vegetables are steamed, which usually takes 20 - 30 minutes, pour the sauce and wine over them, sprinkle with a dash of paprika and serve immediately. 
]]><![CDATA[How to Make Rejuvelac]]>Fri, 23 Jan 2026 08:57:47 GMThttps://www.barbarakarafokas.com/recipes/how-to-make-rejuvelacRejuvelac is simply the fermented soak-water from wheat sprouts. 

It is used to make seed and nut cheeses and other ferments. It can be drunk straight to clean the system and to improve the condition of intestinal flora. 

Rejuvelac contains eight B vitamins as well as vitamins E and k. 

It's protein and carbohydrates are broken down into component amino acids and simple sugars respectively, so its nutrients are readily assimilated. 

How to Make It. 

Soak one cup of wheat grains in about three cups of pure water for two days. Pour off the soak-water (rejuvelac) and use or refrigerate. 

Add another two cups of water to the grains and leave for a day. 

Again pour off the rejuvelac and refrigerate or use. 

This can be repeated for about three days after the initial 48-hour soak. At the end of this time the wheat berries can be eaten. 

Rejuvelac should taste quite sweet, not sour or tart. If it tastes unpleasant, it has probably been over-fermented. Rejuvelac will keep in the refrigerator for up to five days. 
]]><![CDATA[Seed and Nut Cheese / Raw Vegan]]>Fri, 23 Jan 2026 08:36:33 GMThttps://www.barbarakarafokas.com/recipes/seed-and-nut-cheese-raw-veganThis fermented nut and seed cheese supports gut health by encouraging beneficial bacteria, which play a vital role in digestion, immunity, and hormone balance. The soaking and fermentation process helps reduce anti-nutrients and improves mineral absorption, making it gentler on digestion while enhancing nutrient bioavailability. Rich in healthy fats, plant protein, and key minerals such as magnesium and zinc, it supports brain function, nervous system health, blood sugar balance, and helps reduce inflammation as part of a holistic, whole-food diet.

Ingredients: 
1 Cup raw nuts and seeds 
1 Cup spring or filtered water or rejuvelac 
1 tsp vegetable bouillon powder or 1 Tbsp tamari 
1 Tbsp Fresh herbs or 1 tsp dry herbs such as parsley, mint, marjoram, chives, basil, rosemary (whatever you happen to have) 

Method:  
Grind the nuts and / or seeds as finely as possible in a food processor or blender. 
Add the water, herbs and seasoning and mix well until it is a fine paste, adding more water if necessary.
Put the mixture into a bowl and cover with a tea towel and put in a warm place for eight hours or overnight.
​A warming cupboard is an excellent place to do this. 

You can also add a couple of tablespoons of white wine, some curry powder or some garlic to seed and nut cheeses. Some of the best combinations are: cashew on its own, sunflower and cashew, sunflower and sesame, and green pesto. 

Almond cheese is particularly good seasoned with a little curry powder. Brazil and cashew nuts and hazelnuts on their own are good choices.  

]]><![CDATA[One-Skillet Garlicky Salmon & Broccoli]]>Wed, 12 Nov 2025 15:49:18 GMThttps://www.barbarakarafokas.com/recipes/one-skillet-garlicky-salmon-broccoli
This one-skillet salmon and broccoli recipe is the perfect 20-minute dinner for busy weeknights. This dish combines tender, flaky salmon with crisp, garlicky broccoli and bell pepper, all cooked in one pan for easy prep and cleanup. Packed with lean protein and omega-3s and a generous serving of veggies. 

Active Time: 20 mins     Total Time:   20 mins     Servings:      4

Ingredients
  • 2 tablespoons extra-virgin olive oil
  • 1¼ pounds skinless center-cut salmon fillet, cut into 1-inch pieces
  • 8 cloves garlic, thinly sliced, divided
  • ¾ teaspoon salt, divided
  • ½ teaspoon crushed red pepper
  • 5 cups broccoli florets
  • 2 medium red bell peppers, seeded and chopped (2 cups)
  • 1 tablespoon water
  • 1 teaspoon grated orange zest
  • 1½ tablespoons orange juice
  • 1 tablespoon reduced-sodium tamari
  • 1 tablespoon thinly sliced scallions
Directions
  1. Heat 2 tablespoons oil in a large nonstick skillet with a lid over medium-high heat. Add salmon pieces and half of the sliced garlic in an even layer. Sprinkle with ½ teaspoon each salt and crushed red pepper. Cook, uncovered, stirring and turning occasionally, until the salmon is opaque on all sides and just cooked through, 4 to 5 minutes. Using a fish spatula or tongs, transfer the salmon to a plate.
  2. Without wiping the skillet clean, add 5 cups broccoli, the chopped bell peppers, 1 tablespoon water and the remaining sliced garlic and ¼ teaspoon salt. Cover and cook, stirring occasionally, until the vegetables are tender-crisp, 4 to 5 minutes. Stir in 1½ tablespoons orange juice and 1 tablespoon tamari. Gently fold in the cooked salmon. Divide among 4 shallow bowls; spoon any remaining liquid from the pan over the bowls. Sprinkle with 1 teaspoon orange zest and 1 tablespoon scallions.


    Tip: So many vegetables go well with salmon, whether you swap the broccoli or add another. They’ll be great no matter which method you use to cook them. Our favorite options include beets, Brussels sprouts, asparagus, green beans, kale, collard greens, bell peppers, tomatoes and potatoes.

Nutrition Information      Serving Size: about 1¼ cups

​Calories 330, Fat 16g, Saturated Fat 3g, Cholesterol 75mg, Carbohydrates 12g, Total Sugars 5g, Added Sugars 0g, Protein 35g, Fiber 4g, Sodium 706mg, Potassium 984mg

Recipe Compliments : By Alex Loh 

]]><![CDATA[Turkey Patties - Low Fat, High Protein]]>Wed, 12 Nov 2025 14:34:30 GMThttps://www.barbarakarafokas.com/recipes/turkey-patties-low-fat-high-proteinServes 4   Prep time: 15 min       Cook time: 15 min

Easy to prepare, these turkey breakfast patties are high in protein, low in carbs and fat,  and full of rich, savory flavor from herbs and spices like sage, fennel, and turmeric. They're a clean, satisfying alternative to store-bought sausage.  Start your day feeling full, steady, and focused!

Ingredients
  • 1 tablespoon onion powder
  • 2 teaspoons garlic powder
  • 1½ teaspoons fennel seed, crushed
  • 1 teaspoon sage, ground
  • 2 tablespoons basil, fresh
  • ¾ teaspoon sea salt
  • ½ teaspoon finely ground black pepper
  • ½ teaspoon cayenne pepper
  • ¼ cinnamon
  • ¼ nutmeg
  • ½ teaspoon turmeric
  • 16 ounces turkey, ground (organic if possible)
  • 2 tablespoons avocado oil, divided

Method 

Step 1: Mix all seasonings and turkey together in a large mixing bowl and divide into 8 patties.
Step 2: Heat 1 tablespoon oil in a medium skillet over medium-high heat.
Step 3: Cook patties for about 3 minutes on each side or until the inside is no longer pink. Overcooking will dry out patty.
Step 4: Transfer to a plate to cool. Repeat, using last tablespoon oil and remaining patty mix.

Serving Suggestion: Serve with  1 cup cherry tomatoes, cucumber sticks and a dollop of mustard. 

Tip: You can make these with lean chicken mince.  You may also cook the patties in a medium oven 180C for about 15 mins instead of in a skillet. 


Nutritional Analysis Per Serving (2 Patties):

Calories: 186 Total Fat: 7g, Saturated Fat: 1g, Cholesterol: 96mg, Fiber: 1g, Protein: 28g, Carbohydrates: 2g, Sodium: 321mg, Sugars: 3g, Net Carbs: 1g]]><![CDATA[Halloumi Tortilla Wrap]]>Fri, 31 Oct 2025 06:27:29 GMThttps://www.barbarakarafokas.com/recipes/halloumi-tortilla-wrapServes 1     

Ingredients

1          Whole wheat tortilla (medium, ~40g)                 120 kcal
50g    Halloumi cheese (grilled)                                        150 kcal
100g  Tomato medium (100g) (fresh, sliced)                 18 kcal
20g     Lettuce or spinach (1 handful)                               5 kcal
2.5ml  Olive oil (for grilling halloumi)½ tsp                      20 kcal
15g       Light yogurt or tzatziki (optional spread)1 tbsp  35 kcal

Calories: ≈ 350 kcal    Protein: ≈ 17 g    Carbohydrates: ≈ 26 g      Fat: ≈ 19.5 g




]]><![CDATA[Black Bean Tacos - Vegan / Gluten-Free/Mexican]]>Fri, 19 Sep 2025 08:46:23 GMThttps://www.barbarakarafokas.com/recipes/black-bean-tacos-vegan-gluten-freemexicanPicture

Veggie tacos bursting with Mexican spices, black beans, and vibrant pan-seared corn, peppers, and zucchini. Quick, vegan, gluten-free, and ready in just 20 minutes. 

​Prep Time : 10 minutes     Cook Time: 10 minutes   Servings: 4  




Ingredients
  • 2 tablespoons olive oil
  • ½ medium red onion, sliced into half rings
  • 1 cup corn kernels, fresh or frozen and thawed
  • 3 garlic cloves, minced
  • 1 red bell pepper, roughly chopped
  • 1 green bell pepper, roughly chopped
  • 1 medium zucchini, quartered and sliced
  • 1 cup canned black beans, drained and rinsed
  • 1 tablespoon ground cumin
  • 2 teaspoons chili powder
  • 1 teaspoon paprika
  • ½ teaspoon ancho chile powder (leave it out if you can't source it) 
  • 2 teaspoon lime or lemon juice
  • 1 teaspoon salt, or to taste
  • Black pepper, to taste
  • ¼ cup fresh cilantro, chopped
  • 8 corn tortillas, warmed in a skillet

For Serving
  • Guacamole
  • Salsa
  • Vegan sour cream or cashew cream

​Choose one of the above and add x 1 Tablespoon to each taco. 

Instructions
  • Coat the bottom of a large skillet with the oil and place it over medium heat. Add the red onion and corn. Cook the onion and corn by letting them sit on the hot surface for about a minute at a time, then stirring them and letting them sit again. Continue this for about five minutes, until the onion starts to soften and brown.
  • Add both bell peppers and the zucchini to the skillet. Stir everything up and cook the mixture for about three minutes, stirring often, until the veggies are tender.
  • Push the vegetables to the side, then add the garlic to the skillet in the space you just cleared. Sauté the garlic for about thirty seconds, stirring constantly, until it becomes very fragrant.
  • Stir in the beans, cumin, chili powder, paprika, and ancho chile powder. Cook the mixture for about a minute longer, stirring constantly.
  • Remove the skillet from heat, then stir in the lime juice, salt, pepper, and cilantro.
  • Divide the mixture among the tortillas, then top each taco with accompaniments of choice. Serve.


Note: Nutrition information does not include accompaniments.

Nutrition: Serving: 2 x tacos | Calories: 309kcal | Carbohydrates: 50g | Protein: 10g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 2g | Trans Fat: 0.04g | Sodium: 636mg | Potassium: 676mg | Fiber: 11g | Sugar: 6g | Vitamin A: 1950IU | Vitamin C: 76mg | Calcium: 96mg | Iron: 4mg

Recipe Compliments: Alissa Saenz

]]><![CDATA[Garlic Butter Cod & Green Beans]]>Fri, 19 Sep 2025 08:03:03 GMThttps://www.barbarakarafokas.com/recipes/garlic-butter-cod-green-beansPicture
Serves: 2      Prep time: 10 min      Cook time: 15-20 min

Roasted cod with green beans is simple, fresh, and protein-packed. One sheet pan, a few staples, and dinner’s ready in under 30 minutes. Healthy, easy, and perfect to share.

Ingredients
  • 2 cod fillets
  • 2 cups green beans, trimmed
  • 4 cloves garlic, minced
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste

Method 

Step 1: Preheat the oven to 400°F (200°C).
Step 2: Arrange the cod fillets and green beans on a sheet pan.
Step 3: Drizzle with olive oil and lemon juice, sprinkle with garlic, salt, and pepper.
Step 4: Roast for 15-20 minutes, until the cod is flaky and the green beans are tender.

Nutritional Analysis Per Serving:   Calories: 290, Total Fat: 15g, Saturated Fat: 2g, Cholesterol: 60mg, Fiber: 5g, Protein: 30g, Carbohydrates: 10g, Sodium: 736mg, Sugars: 5g, Net Carbs: 5g

Recipe Compliments:  Dr. Mark Hyman


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