Barbara Karafokas - Holistic Nutritionist MSc.
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Pumpkin Sage Risotto 

23/3/2016

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Serves 4

200g pumpkin, diced
3 tbsp olive oil
1 red onion, chopped
2 garlic cloves, chopped
180g (60z/scant 1 cup) brown risotto rice 
600ml (1pint/2 1/2 cups) hot vegetable stock made with 1 tbsp bouillon powder
1 handful sage leaves, chopped, plus whole leaves to garnish
Pinch of Himalayan pink salt

Remember to stir stir and stir this risotto, as this is what will make it super-creamy and rich. The stirring of the dish is almost therapeutic and meditative after a busy day, and it's well worth the time and effort.

Preheat the oven to 180C/350F/gas mark4.
Place the diced butternut squash on a baking tray, drizzle with 2 tbs of olive oil and bake for 15 minutes, until nearly tender.

Heat the remaining olive oil in a wide-bottomed pan over a medium heat, add the onion and garlic and cook for 2-3 minutes, until softened. Add the rice and cook, stirring constantly, for 1 minute to coat the rice in oil, then reduce the heat and stir in 2 large ladlefuls of vegetable stock. Simmer, stirring gently, over a low heat until the rice has absorbed the stock, then continue adding the stock a ladleful at a time and stirring gently until it is absorbed before adding another ladleful.

After 30minutes stir in the pumpkin and the chopped sage leaves, then continue to add the stock until the rice is cooked but al dente - this will take about 50minutes. Season with a pinch of salt.

Serve at once, garnished with whole sage leaves.

You can make this dish with other vegetables such as mushrooms and sprinkle a tablespoon of grated Parmesan cheese on each plate.
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Quinoa and Cranberry Burgers 

23/3/2016

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Serves 4 

100g sweet potato, chopped
3 tbsp olive oil
100g quinoa
2 tsp vegetable bouillon powder
40g dried cranberries, soaked in water for 4 hours and drained
7g parsley, chopped
2 heaped tbsp nutritional yeast flakes (optional)
15g arrowroot flour (can substitute with corn powder or other flour)
Pinch Himalayan pink salt
1 egg white or use egg substitute
Olive oil, for sautéing
 
For the sauce
50g macadamia nuts (can use cashew nuts instead)
2 tsp tahini
1 tsp grated ginger
Juice of 1 lemon
2 tbsp water
Pinch of cayenne pepper
Pinch of ground cumin
 
To make the sauce, place all of the sauce ingredients in a blender, whizz until smooth and set aside.
 
Preheat oven to 170C/340F or gas mark 3 1/2.
 
Place the chopped sweet potato on a baking tray (cookie sheet), drizzle with 2 tbsp of the olive oil and bake for 30minutes, until tender. (You can also boil them until soft). Transfer to a mini food processor (or use a hand-held blender) with the remaining olive oil and blend to a puree. Increase the oven temperature to 180C/350F/gas4.
 
Meanwhile, boil the quinoa with twice the volume of water in the pan and also add the vegetable bouillon. Simmer for 15-20minutes or until cooked. Drain and set aside.
 
Place the sweet potato puree in a bowl with the quinoa and the remaining ingredients and mix to a sticky consistency. Form the mixture into 8 burgers.
 
Bake in oven for about 15-20mins or until golden brown.  Serve at once with the sauce and a salad.  
 
 


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Chocolate Protein Energy Squares / Recovery Snack 

8/3/2016

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Ingredients

1 cup rolled oats
1/4 cup chocolate protein or other protein powder (e.g. hemp protein, rice protein, pea protein etc)
1/2 cup peanut butter or other nut butters
2 tbsp honey
1/3 cup chopped hazelnuts
1 orange juiced
4 squares dark chocolate

Method:

Combine the oats, orange juice, protein, peanut butter, honey and hazelnuts. You can do by hand but much easier in a food processor.  Line a tray with grease proof paper and press mixture firmly into it. Put into the fridge to chill for 30mins. Once the mixture is chilled, melt the dark chocolate. Spoon a thin layer of chocolate across the top of the chilled mixture and place it back into the fridge. Eat once chilled, if you can wait that long ! :)

Recipe Compliments: Fitbodfood




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Balsamic Spinach and Mushroom Saute 

6/3/2016

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INGREDIENTS
  • 2 tbsp. coconut oil
  • 1/2 cup red onion onion, sliced
  • 2 cloves garlic, minced
  • 1 1/2 cups mushrooms, sliced
  • 4-5 cups of spinach, chopped
  • 2 tbsp. balsamic vinegar
  • 3-4 tbsp. of feta or goat cheese
  • Salt and pepper to taste
INSTRUCTIONS
  • Heat oil in large sauté pan on medium high heat.
  • Add onions and sauté for a 2-3 minute.
  • Add garlic, mushrooms, and sauté for another 1-2 minutes.
  • Add spinach and reduce heat. Cover and let spinach cook for 5-10 min.
  • Once spinach is cooked drizzle with balsamic vinegar. Turn the heat back up to reduce balsamic vinegar.
  • Once reduced top with feta. 

Serve with salmon or white fillet fish. Enjoy !
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Greek Chicken Patties with Feta Cheese

5/3/2016

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Ingredients
  • 450g ground chicken
  • 2 cloves garlic, minced
  • ½ small onion, finely diced
  • 1 small zucchini, finely diced
  • 1 c. spinach, finely chopped
  • ½ tsp. dried basil
  • ½ tsp. dried oregano
  • ½ tsp. salt
  • ¼ tsp. pepper
  • 3-4 oz. feta cheese (or other goat's cheese)
  • 1 tbsp. oil
Instructions
  • In a mixing bowl, combine all of the ingredients except the cheese and oil.
  • With hands or wooden spoon mix ingredients.
  • Split meat in to 5 servings and form into patties around 1 chunk of cheese.
  • Bake in oven at 190C degrees for 20-25 min or until cooked.

Serve with a large green salad topped with avocado and a drizzle of olive oil and balsamic vinegar.


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