Barbara Karafokas - Holistic Nutritionist MSc.
  • Home
  • About Barbara
  • Work With Me
  • Store
  • E-Courses
  • Blog
  • Healthy Recipes
  • Freebies
  • Testimonials
  • Contact

Easy Healthy Peach Tartlets / Raw / Vegan / Great for Kids 

30/6/2016

0 Comments

 
This tart is so easy to make that the kids could do it! 

INGREDIENTS
For the base…
  • 1 cup almonds 
  • 6-8 pitted dates
  • 2 tbsp cacao 
  • ¼ tsp vanilla 
  • 2 tbsp coconut oil
For the filing… 
  • 1 cup cashews (soaked overnight) 
  • ¼ cup pure maple syrup 
  • 1 tsp vanilla 
  • ¼ cup coconut oil 
  • ½ coconut or almond milk 
For the topping… 
  • Fresh Peaches, sliced  (you can add any other fruit that you like) 
  •  
METHOD
Prepare base in the food processor until sticky mixture forms. 
Press into mini tartlet pans, lined with plastic wrap. (French fluted tart pans, 6cm diameter) --If you're not too much of a fiddly person, you could make one large one in a pie plate. 
Prepare cream filling by processing everything EXCEPT coconut oil until smooth and creamy. Slowly add in coconut oil and pulse in processor for 5 seconds. 
Divide filling evenly between tart pans and top with peaches (fruit of choice) 
Pop in the freezer to set.
0 Comments

Mini Quinoa, Mushroom and Spinach Frittatas /Protein / On The Go Snacks 

30/6/2016

0 Comments

 
Quick and delicious, these mini Quinoa, Mushroom & Spinach Frittatas make the ultimate healthy snack to keep on hand! Packed with nutrients from whichever veggies you add and packing a punch of protein to keep you satiated! 

INGREDIENTS 
  • 200g swiss brown mushrooms or button mushrooms 
  • 2 cloves garlic, crushed 
  • 1 cup baby spinach 
  • ½ cup cooked quinoa 
  • 6 organic eggs 
  • Salt and Pepper 

METHOD 

Preheat oven to 350°F (180°C).

Cook mushrooms & garlic in frying pan until brown and tender. 
Whisk eggs in large bowl. 
Add cooked quinoa, spinach, Salt and Pepper, add mushrooms. 
Line muffin tray and pour evenly between. 
15-20 mins in oven or until golden brown.
 
0 Comments

Spiced Paleo Plum Pie / Grain Free / Sugar Free 

21/6/2016

0 Comments

 

Serves:8, Prep time:5 mins, Cook time:35 mins, Total time:40 mins

A spiced plum cake that you won't be able to resist, and won't believe is grain, dairy, and nut free! I will definitely make this again with peaches. You can experiment with any other fruit that goes well in pies. 

Ingredients
  • 450g plums, pitted and halved (or quartered if your plums are larger)
  • ¼ cup coconut flour
  • ½ teaspoon salt
  • ½ teaspoon grain free baking powder
  • ½ teaspoon cinnamon
  • ¼ teaspoon allspice
  • ⅛ teaspoon cloves
  • 4 eggs
  • 1 teaspoon vanilla extract
  • ¼ cup honey
  • ¼ cup coconut oil, melted

Instructions
  1. Preheat oven to 375.
  2. Grease a pie plate with coconut oil and then place plums in a single layer on the bottom.
  3. Sift together the coconut flour, salt, baking powder, and spices.
  4. Beat the eggs and whisk into the flour mixture until completely combined. Whisk in the vanilla, the honey, and the melted coconut oil until smooth.
  5. Pour batter evenly over plums.
  6. Bake for 30-35 minutes, or until top is lightly browned and you can insert a toothpick in the center and it comes out clean.
  7. Allow to cool for 10-20 minutes and then slice and serve. This cake is best eaten warm. (I also really enjoyed it cold straight out of the fridge - it was quite refreshing) 


Compliments: Jane Hartman 

0 Comments

Barbara's Creamy, Sesame, Apple Pie Frappe / Smoothie 

4/6/2016

0 Comments

 
Picture
Full of calcium, magnesium and zinc ! Great muscle food,
strong bones and good health !

1/4 cup soaked sesame seeds
1 small apple
2 apricots
1 small plum
1/2 cup water

Blend and sprinkle with Ceylon Cinnamon. Enjoy ! :))

P.s. If you want to sweeten it up a bit, drizzle 1/2 tsp of raw, unprocessed honey.


0 Comments

    Healthy Recipes

    I love sharing my healthy recipes with you. Enjoy ! For More tips and recipes sign up at The Med Life Diet.

    Archives

    February 2021
    January 2021
    November 2020
    October 2020
    September 2020
    July 2020
    June 2020
    May 2020
    April 2020
    February 2020
    January 2020
    November 2019
    October 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    September 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    November 2015
    October 2015
    September 2015
    June 2015
    May 2015
    April 2015
    March 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012

    RSS Feed

Powered by Create your own unique website with customizable templates.
  • Home
  • About Barbara
  • Work With Me
  • Store
  • E-Courses
  • Blog
  • Healthy Recipes
  • Freebies
  • Testimonials
  • Contact