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

"Gluten-Free Organic Blueberry Coconut Superfood Muffins."

15/12/2012

0 Comments

 
Preheat your over to 350 degrees (F) while you gather the following items: Hint: Always choose organic where possible, as organic foods are grown without the use of toxic chemical pesticides and herbicides.

1 cup of coconut flour
1/2 tsp of baking soda
1/2 tsp of baking powder
1/4 tsp of sea salt
5 free-range eggs
1/2 cup coconut butter (or oil)
1 cup coconut sugar
1 tsp vanilla
1/4 cup chia seeds
1 cup almond milk
1 cup blueberries (fresh or frozen)

Directions:

1. Mix 1/2 cup of almond milk with chia seeds and set it aside for 30 minutes.

2. Combine coconut flour, baking soda, baking powder, sea salt, vanilla, and coconut sugar and mix well.

3. Add eggs, coconut butter, chia seeds (the texture should be thick) and the rest of almond milk.

4. Blend in the frozen blueberries by hand, being careful not to crush the blueberries.

5. Pour this batter into paper muffin liners that you've placed in a muffin baking pan. Fill them completely.

6. Bake the muffins at 350 degrees (F) for 35 - 40 minutes, or until they are golden brown on the outside and completely cooked on the inside.

Enjoy!

0 Comments

Ginger Carrots 

11/12/2012

1 Comment

 
(Serve 2 people)

4 carrots sliced diagonally

1 teaspoon grated ginger

1 teaspoon sesame oil

herbal salt to taste

Sauté carrots for 3 minutes. Add ginger and salt Cover and shake pan counter clockwise. Cook on low heat.

1 Comment

Stir - Fry Vegetables 

11/12/2012

0 Comments

 
1 spring onion, chopped

¼  portion green beans

½ small carrot sliced thinly

¼ zucchini cut into strips

10 mangetout peas

Water chestnuts and bamboo shoots

¼ teaspoon sesame oil

1 teaspoon olive oil

Add ginger and garlic and a drop of organic tamari sauce

Mix the two oils in a wok or similar pan. Put in the onion and stir while you fry and turn the vegetables over for two minutes. Add the rest of the vegetables and 2 tablespoons water. Continue cooking for another 5 minutes.

0 Comments

Stir-Fried Asparagus 

11/12/2012

0 Comments

 
5          cups asparagus

1          tablespoon water

1          teaspoon sesame oil ( or olive oil if preparing dish with eggs)

½         teaspoon sea salt

2          tablespoons water

Trim away the woody section of the asparagus. Cut each spear into 2-inch lengths diagonally. Add 1 tablespoon of water to pan and heat. Add oil. Add asparagus and stir-fry 1 minute. Add salt and 2 tablespoons water. Bring to a fast simmer. Cover and turn to medium low. Cook 2-4 minutes until crisp and bright green.

Alternative Dish with Eggs:

Once the Asparagus has been cooked you could break in 3 eggs and stir until cooked. Serve with a dash of fresh lemon juice and a pinch of salt. This is a traditional Cypriot dish served at home and in many of the traditional tavernas. They usually use the wild asparagus.

0 Comments

Fresh Beetroot and Goat's Cheese Salad 

11/12/2012

0 Comments

 
 
1kg fresh beetroot (4 bulbs with leaves)  (cooked)

Beetroot leaves cooked for 3 minutes 

200g green beans (steamed for 3 minutes)

1 tablespoon red wine vinegar

2 tablespoons virgin olive oil

1 clove garlic, crushed

1 tablespoon drained capers, coarsely chopped

40g goat’s cheese. (just a sprinkling for flavour !)  

Cut beetroot into thin wedges. Add green beans. Chop beetroot leaves.  Crumble goat’s cheese over the top and serve.

For the dressing: add red wine vinegar, oil, garlic, capers, ½ tsp each of salt and pepper. Shake pour over salad.


0 Comments

Quinoa Stir Fry 

11/12/2012

0 Comments

 
2 cups cooked quinoa

1 cup mushrooms, sliced

½ cup celery, sliced

½ cup carrot, sliced

½ cup cauliflower pieces

1 red pepper, diced

2 tbsp teriyaki or soy sauce

1 cup broccoli, chopped

3 cloves garlic, minced

½ cup sliced almonds

¼ cup sunflower seeds

1 tsp herbed salt

Saute vegetables, garlic, almonds and seeds in sesame oil until vegetables are crisp. Add seasoning and quinoa. Stir until mixed and warmed through. Serve immediately.

0 Comments

Greek Red Lentil Soup 

11/12/2012

0 Comments

 
Ingredients
  • 2 C red lentils
  • 2 T olive oil
  • 1 large onion, diced
  • 8 cloves garlic
  • 2 diced carrots
  • 1/4 t chili flakes
  • 1 T fresh rosemary
  • 2 T fresh oregano
  • 2 bay leaves
  • 8 C veggie stock
  • 1/2 lemon's worth zest
  • 2 lemons' juice
  • 1 C feta
  • 2 t fresh rosemary
Instructions
  1. rinse and drain lentils
  2. sautee onion and pinch of salt until translucent in a stockpot
  3. add garlic, carrot, pepper, chilli, rosemary, oregano, bay leaves, and salt/pepper; sautee until tender
  4. add lentils and stock, boil, then simmer until lentils begin to disintegrate
  5. remove leaves and puree part of the soup, leaving the rest for texture
  6. add lemon zest and juice, salt, and pepper to taste
  7. top with feta, rosemary, and pepper before serving
0 Comments

Dahl Curry 

11/12/2012

0 Comments

 
Dahl Curry

1 cup red lentils
2 cups veg stock
1/2 tsp. ground turmeric
50gm ghee
1 onion, chopped
2 cloves garlic, finely chopped
1 large green chili, seeded and finely chopped
2 tsps ground cumin
2 tsps ground coriander
2 tomatoes chopped
1/2 cup coconut milk

1. Rinse lentils and drain well.
Place lentils, stock and turmeric in a large, heavy-based pan. Bring to the boil, reduce the heat and simmer, covered, for 10 mins, or until just tender. Stir occasionally and check the mixture is not sticking.
2. Meanwhile, heat the ghee in a small frying pan and add the onion. Cook until soft and golden and add the garlic, chilli, cumin and coriander. Cook, stirring, for 2-3 minutes until fragrant. Stir the onion and spices into the lentil mixture and then add the tomato. Simmer over very low heat for 5 mins, stirring frequently.
3. Season to taste and add the coconut milk. Stir until heated through. Serve with naan bread or rice.

0 Comments

Sauteed Prawns with Garlic and Lemon 

10/12/2012

0 Comments

 
700gr large prawns
4tbsp olive oil
2 tender spring onions, finely chopped (including green leaves)
6 cloves garlic, finely chopped
 2 tbsp finely chopped parsley
1/4 cup lemon juice
salt, pepper

Method:

Peel the prawns, keeping on the tails. In a large frying pan heat 2 tablespoons of olive oil, add half the prawns and cook on one side for a minute until brown and then turn.

Add the salt and pepper, half the garlic and continue to cook until they turn pink on the other side. Quickly add half the spring onion, half the parsley and half the lemon.

Mix and place on a warmed plate. Wipe the pan with some absorbent kitchen paper and repeat the process with the remaining prawns. Serve immediately.
0 Comments

Shrimp - stuffed squid 

10/12/2012

0 Comments

 
Ingredients

24 medium-sized squids, cleaned but leaving the tentacles for cooking separately
24 large uncooked shrimps, peeled
3/4  cup olive oil
Juice of 1 lemon
2 tbsp parsley, finely chopped
salt, pepper

Method:

Beat the oil, lemon, salt and pepper together until smooth. Pour half of the mixture over the shrimps and mix to coat them well. Leave to marinate for 10 minutes.

Place a shrimp into each squid sac and pass them onto metal skewers, passing through the mouth-hole of each squid. You can put 6 stuffed shrimps onto each skewer, and you can use separate skewers for the tentacles.

Cook the squids for approximately 5 minutes over charcoal, on a grill, turning over once. Sprinkle with the remaining oil-lemon sauce, garnish with parsley and serve immediately.
0 Comments
<<Previous

    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