22 October 2016

Quiche Lorraine

from m summer in our beautiful island Crete

Recipe coming soon 

Homemade Ginger Turmeric Lemonade

02 July 2016

Beetroots with Carob Crisps and Skordalia (garlic potato spread)

My love for cooking is compassed with my interest of nutrition facts and health benefits of the ingredients that i use.
Not only the taste, not only the presentation but also the "good" the food it is.
A nice dish, not only makes you happy cause it fills your stomach but also cause it gives your body what it needs to be healthy! And when I say body i mean also our brain..Cause everything starts from there..Isnt it?
I want to write our recipes in a way that even when someone never cooked before can make the recipe succesful as it is! I believe that everyone can cook ! We just need to taste and test, to burn some, to forget an ingredient, to put more salt, to make it more spicy...and then we will be a great cook! Cause what makes you a great cook is to know what YOU like and what you prefer the most.
This is what makes cooing such an amazing thing ...And this is why cooking is in a big evolution...Cause people, cook and try, cook and taste, cook and try, cook and change...
And everyone can create a great recipe of his/her own taste!
A recipe found in different countrys with the same name but different, a recipe found in different countries with the same ingredients but different names.
Difference is what makes cooking so great! Cause dont forget! Everyone can Cook!

Dont forget that every vegetable and fruit, herbs , nuts, roots and bulbs have a special nutrition fact that our body needs to servive. Meat and diary products also, but these if we have the time and the time to get the knowlegde needed can be also replaced, as the doctors say...
I believe that we need to eat everything just the right amount and the right time.
Some people have some special needs, or allergies and I a always glad to find solutions for thei way to find the best recipe attached to their needs.
Food can be the start of a therapy! System and emotion.
When you are graving for something it means you need a special nutrition fact that is found in high quantities in the food you are asing for. When you hate to eat something it means the opposite.
Just make an experiment! Search the nutrition facts of the most loved food you are having this week!
But be careful! If you are graving for sugar this means that you are not eating propertly and your body has low glycose levels.
Always ask your doctor!


Beetroots !

Beets are an ancient, prehistoric food that grew naturally along coastlines in North Africa, Asia, and Europe. Originally, it was the beet greens that were consumed; the sweet red beet root that most people think of as a "beet" today wasn't cultivated until the era of ancient Rome.
 Beets contain a variety of unique health-boosting nutrients that you may not be getting elsewhere. Plus, they're delicious!
High in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). Beets also contain the B vitamin folate, which helps reduce the risk of birth defects.
Rich in Valuable Nutrients and Fiber, Lower Your Blood Pressure ,Boost Your Stamina,  Fight Inflammation, Anti-Cancer Properties,  Detoxification Support !
Dont Forget you can eat the greens too! (as these are among the healthiest part of the plant.
Besides containing important nutrients like protein, phosphorus, zinc, fiber, vitamin B6, magnesium, potassium, copper, and manganese, beet greens also supply significant amounts of vitamin A, vitamin C, calcium, and iron)

Garlic !

“Let food be thy medicine, and medicine be the food.”
Those are famous words from the ancient Greek physician Hippocrates, often called the father of Western medicine.
He actually used to prescribe garlic to treat a variety of medical conditions.
Well… modern science has recently confirmed many of these beneficial health effects.
Cardiovascular Benefits, Anti-Inflammatory Benefits Across Body Systems, Antibacterial and Antiviral Benefits, Cancer Prevention, Iron Metabolism..
Aaa...there are so many thing to tell about garlic...but i have to write you the recipe now..if you are interested to now why garlic is so important for your health visit this site , there are many detailes and scientific researches about...

Carob !
Carob is an evergreen flowering shrub, belonging to the pea family. Native to the Mediterranean region especially in the eastern and southern area of Spain, carob is cultivated for its edible seeds. It is found in its natural form in Southern Anatolia, Cyprus, Syria, Greece, Spain, Morocco, Tunisia, Algeria, Libya and Israel. Consumed since ancient times, it is also known as Saint John’s Bread or locust bean. The dried carob fruit is traditionally consumed on Jewish holidays and the juice is taken by Muslims, during the Islamic month of Ramadan. It is used as a substitute in making various products such as baked goods, bars, snacks, cereal, dairy products, cocoa-containing products and beverages. Read on further to know the different health and nutrition benefits of eating carob and also find its nutritional value.

 Nutrition and Health Benefits of Eating Carob
Carob tannins contain Gallic acid that works as an analgesic, anti-allergic, antibacterial, antioxidant, antiviral and antiseptic.
Carob improves digestion and lowers cholesterol level in the blood.
It is used for treating diarrhea in children and adults alike.
Since it does not contain caffeine, carob benefits people with high blood pressure.
Regular use of carob helps in preventing lung cancer.
The vitamin E content in carob helps in treating cough, flu, anemia and osteoclasis.
The Gallic acid in carob helps in preventing and treating polio in children.
Carob fights against osteoporosis, due to its richness in phosphorus and calcium.
Carob pod husks are chewed by singers to clear the voice and throat.

This garlic paste " skordalia" we call it in Greece, is one of our favorite dishes...

You are going to hear this from us many times but this is what we do , we are trying to teach you how to coo our loved Greek recipes.
We are always prefer to eat it with food which is high in iron and cholesterol and icreases blood presure. (garlic is well known that it mustnt eaten from people who have low blood pressure)
Meat, fish, beetroots and other food that helps you increase blood pressure, so it maes a good balance. Not so many people know that. But this is how food goes...you dont have to know many...you just have to trust your taste and your body.
You can make this garlic spread with a lot of garlic or juuuust a bit! If you have problem with low pressure , you can add just some olive oil which is pured with garlic, or combine your dinner with onions which increase blood pressure.
You can always have a big bottle of fresh water with mind and lemon to help your guests to clean their breaths if they are worried about.
Having a mint tea after the dinner helps to vanish the smell!
Be careful with the salt you are going to put, and if you dont have olive oil just put an oil that is really neutral in the taste.
If you dont follow a gluten free diet you can add some bread crisps, and if you want to make a

protein combination you can add some walnuts.

26 April 2016

Vegetables in the oven with Feta cheese Wrap

So this one of the recipes for the menu I made for a really beautiful Bar-Cafe, you should definitely visit if you are in Athens ReveR

Soft Fresh Daily arabic pita bread , filled with zucchinis and aubergines, fresh tomatoes served with
homemade chips and mustard.

we will need

for 4 wraps

-2 zucchinis
-2 aubergines
- 1 tomatoe
-  4 iceberg or lettuce leaves
-1 200gr of feta cheese (or goat cheese)
- extra virgin olive oil
- oregano
- smoked paprika
-salt and pepper

8 pita bread

Dont worry if you dont find pita bread a normal baguette is also extremely tasty !

Slice zucchinis and aubergines thin.
Turn the fire on!
Put the vegetables with your herbs  and olive oil in the oven and cook them for about 25 minutes.
If you dont have enough time you can always cook them in a pan with the same way. 

You can store the vegetables in the fridge for 3 days.

Open the pita bread or your bread (i used 2 for each wrap) and put the lettuce and the tomatoe
and then the vegetables and the feta cheese at your left.
Put some fresh olive oil and paprika!
Roll it...

18 April 2016

Cooking Vacations In Greece !

This is me ! Harvesting Spinach !

Nοw vacations can be more interesting!
Share the good news !
Best way for me to travel is to visit friends !
I ve always wanted when i visit a country to stay with people who leave there so i can get to known with the culture from the roots!
Be a visitor! Not a tourist !
This is what we do ! We are your friend in the country you love the most to spend your summer holidays ! Our beautiful, rich Greece !
We will saw you the best places and the real stuff !!
We will love to give you more details or answer in any questions !
Please contact us at :

13 March 2016

Stuffed Vegetables with Bulgur , Raisins and Walnuts - Vegan

the Ultimate Protein Combination  ...

We can choose a variety of vegetables or a special one...
For example tomatoes, zucchinis and peppers or just one of its kind.

Tomatoes need a bit more of attention to remove the inside (lets call it "flesh")
Peppers just need to remove the cups (the top of them)
When we say the top we mean the stem...

we will need
2 vegetables for a portion
so lets say for about 4 portions we will need

-8 tomatoes or peppers or
-4 and 4
-200gr bulgur
-1 onion
-2 spring onions
-half cup of raisins
-3 t,spoons of walnuts or another nut, maybe almonds, pine nuts or sunflower seeds
-half cup of white wine
-olive oil
- fresh mint 3-4 spoons (chopped)
- fresh parsley half of a cup (chopped)
-1 t.s curry
-1 t.s pepper
-1 t.s salta
-1 t.s sugar

yoghurt for serving or feta cheese if you are not vegan!

If its the first time you will cook stuffed vegetables ...Here you can check how you can prepare the vegetables...
click  this link : stuffed vegetables

Place all the vegetables in your baking tray !Put some salt and olive oil.
Some water will come out. If not, put some tab water.
Chop the onions, the fresh onions and the parsley...
Put half cup pf olive oil on a big-tall pan and put a piece of onion inside.
When it starts sizzling then add the rest of the onions and spring onions, the raisins, the walnuts
and the curry.
Just before they get brown add the bulgur, saute for 3-4 minutes in low fire.
Add the white wine, let it vape and then add the tomatoes flesh, 
Add pepper, sugar and salt-.Then mint and parsley.
Saute for 5 minutes and add water so it will just cover the bulgur.
Keep now in really low fire...the lowest i would prefer.
Remember that your mixture should not be ready yet. It should be a bit raw...
It will be cooked inside our little juicy vegetable trays...
Put the bulgur inside the vegetables.
Cover them with their hats ...and bake about 40 minutes at 120° ...
It would be lovely if you served them with potatoes...
But cause they are not going to need the same time just put potatoes with or without skin
with some salt , pepper and oregano and of course olive oil in a different pan and let them a bit more than 40 minutes.
Of course you can boil them a bit before(while preparation of vegetables)
and place them in the same tray.
Serve with yoghurt or feta cheese and fresh olive oil !

10 March 2016

Vegetable Curry with Chickpeas

Such an amazing dish!
You would not believe the way healthy can taste!
Just choose the vegetables you prefer the most or the vegetables you have right now in your kitchen!
Vegan and high in proteins  and nutrition facts ...Serve it with rice and you will have a full meal
and not only fill your stomach but actually not hungry for many hours!
This is the answer for someone who HAS to eat meat to feel full...

Ingredients for 2 people :

- 1 cup of boiled chickpeas

(you can have them boiled from the previous and
store it with some lemon or vinegar in your fridge)
avoid to buy boiled chickpeas in can unless
you are sure for the quality the company provide

- 3 slices of fresh ginger
- 2 zucchinis
- 1 carrot
-  1/2 green or red pepper
-  5-6 mushrooms
-  juice of half lemon
-  salt7pepper
-  1 big spoon of seed oil or olive oil
 some sesame oil would be perfect
prefer an oil that has not a strong taste
- 2 t.s of curry (or 1 if its strong)
- a pinch of ground coriander
- salt and pepper
- spring onions to serve or fresh lemongrass
 if you are a coriander lover you can use it also fresh ! But just a bit!

Some vegetable juice would be perfect if you had...
I always keep some soup to put it in...

If you dont have then you can add some fresh tomato juice
or put 2 t.s of tomato paste in 1 glass of water.

Chop, Chop, Chop !!!

Clean the ginger and chop the fresh herbs,then cut the vegetables the shape you like...
Just have in mind to have it in same size, we dont care about the shape!
Put the oil in your pan and start with the peppers, after 2 minutes put the carrots and then the zucchinis, add the ginger and then your spices...
Best thing is to have your vegetables a bit crunchy...
Dont forget there vegetables we eat them raw anyway...
Add the chickpeas till they are getting a bit brown and then squeeze the lemon!!!

Add your vegetable juice let it 3 minutes and ready!

Serve with rice and your fresh herbs and some fresh oil is always welcome!!!

Carnival Pineapple

03 March 2016

Peanut Butter Cupcake !

NONNA restaurant

I want to introduce you to my beautiful restaurant NONNA !

Located in Athens, Greece at one of the most beautiful and central neighborhoods , Monastiraki
and Psirri !

I am not going to bother you with tons of photos but some...
If you want to see more check our facebook page Nonna at facebook
or tripadvisor Nonna at tripadvisor

Just wanted to share this with you and I am not going to use this page for advertisment...
But for sure I am going to share with you all of the recipes I am cooking there!!

19 January 2016

Lemon Mousse with Caramelized Almonds

Μπορείς να φτιάξεις πολύ εύκολα Μους Λεμόνι  και με διάφορους τρόπους.
Θα σας δώσω ένα πολύ απλό τρόπο.Αλλά οκ, έχει λίγο διαδικασία. Αξίζει όμως.

Όσο για τα καραμελωμένα αμύγδαλα, μπορείτε να βρείτε σε διάφορες βερσιόν
ή απλά να τα καραμελώσετε εσείς.
Εγώ χρησιμοποίησα το παραδοσιακό γλυκό Φλωρεντίνες και το έσπασα με τα χέρια μου.
Διαφορετικά θα σας πω παρακάτω πως να το κάνετε. Είναι πολύ εύκολο.

Για 6 μερίδες θα χρειαστούμε.

200 γρ κρέμα γάλακτος
3κ.σ. ζάχαρη άχνη
1 κεσεδάκι γιαούρτι

και κρέμα ζαχαροπλαστικής όπου θα φτιάξουμε με

2 αυγά
60γρ αλέυρι
100γρ ζάχαρη
μισό λίτρο γάλα
ξύσμα από ένα λεμόνι

Πρώτα θα φτιάξουμε την κρέμα

Ζεστένουμε το γάλα προσεκτικά να μη βράσει και να μη καεί.
Χτυπάμε τα αυγά με τα υπόλοιπα υλικά και γίνεται ένας χυλός.
Προσθέτουμε το ζεστό γάλα λίγο λίγο στο χυλό, αργά αργά ανακατεύοντας.
Μετά το βάζουμε στην κατσαρόλα και σε χαμηλή φωτιά ανακατεύουμε συνέχεια να πήξει.

Προσοχή! Δε το αφήνουμε από τα μάτια μας.
Όταν η κρέμα αρχίζει να πήζει τη βγάζουμε από τη φωτιά την καλύπτουμε με μία ζελατίνη και βάζουμε στο ψυγείο να κρυώσει.

Χτυπάμε την κρέμα με την άχνη και κάνουμε σαντιγύ.
Ανακατευουμε με το γιαούρτι και βάζουμε στο ψυγείο.

Όταν η κρέμα κρυώσει ανακατευουμε με το μίγμα της σαντιγύ πολύ απαλά και προσεκτικά να μη νερώσει.
Προσθέτουμε τα καραμελωμένα αμύγδαλα.

Σερβίρουμε σε μπολάκια και διακοσμούμε με αμύγδαλα
 και ξύσμα από πράσινο λεμόνι
 ή και με λίγο
γλυκιά πάπρικα σκόνη έτσι για τη τσαχπινιά.

Δείτε εδώ πως μπορείτε να δείτε πως να καραμελώσετε ξηρούς καρπούς :

καραμελωμένοι ξηροί καρποί

23 June 2015

Green Apple, Cucumber with mineral water and a twist of fresh Lavender Smoothie

1 cucumber
1 green apple
a pinch of lavender

spring water

1/2 stick of selery

a pinch of sea salt

Please use the skin of the apple !

As the saying goes “An apple a day keeps the doctor away”, and it certainly holds true even for green apples! Apples are one of the most exotic and amazing fruits that Mother Nature has blessed us with. They contain a lot of essential nutrients and vitamins which should form a part of each and every person’s daily diet.
When it comes to apples, there are various kinds of apples. The red ones which are very common  and the green ones which are sour and sweet to taste.
Green apple has long been recognized as one of the healthiest fruits. It is innately packed with a variety of essential nutrients such as proteins, vitamins, minerals and fibers. These are known to offer relief from digestive disorders and are also very effective in lowering blood cholesterol and BP, stabilizing blood sugar levels & improving appetite.

Cucumbers belong to the same plant family as squash, pumpkin, and watermelon (the Cucurbitaceae family). Like watermelon, cucumbers are made up of mostly (95 percent) water, which means eating them on a hot summer day can help you stay hydrated.
However, there's reason to eat cucumbers all year long. With vitamin K, B vitamins, copper, potassium, vitamin C, and manganese, cucumbers can help you to avoid nutrient deficiencies that are widespread among those eating a typical American diet.
Plus, cucumbers contain unique polyphenols and other compounds that may help reduce your risk of chronic diseases and much, much more.

raw vegan wild berries cake

Tάρτα με βάση μπισκότο ,αποξηραμένα φρούτα, αμύγδαλα, ξύσμα πορτοκαλιού και κανέλα,
με άγρια φρούτα του δάσους και λάιμ.

02 June 2015

Σαλάτα Φαγόπυρο

100 γρ φαγόπυρο ή μαυροσίταρο
αν είναι βιολογικό ακόμα καλύτερα
5-6 τοματίνια
 ή αν είναι καλοκαίρι
γιατί όχι ντομάτες ψιλοκομμένες σε κύβους
μισό ματσάκι μαιντανό/ μη το φοβηθείτε είναι πλούσιο σε βιταμίνη C και δίνει τέλεια γέυση
3κουταλιές μπαλσάμικο 
1 γεμάτη κουταλιά μέλι
3 κουταλιές ελαιόλαδο
1 στιμμένο πορτοκάλι

Αν θέλετε κατά το σερβίρισμα μπορείτε να προσθέσετε και φρέσκο κρεμμυδάκι. !


Βράζετε το φαγόπυρο για περίπου 15 λεπτά με αλάτι και πιπέρι.
Σουρώνετε και αφήνετε να κρυώσει καθώς ετοιμάζετε τα υπόλοιπα.
Ψιλοκόβετε τα τοματίνια και το μαιντανό.
Ανακατέυετε το λάδι με το μπαλσάμικο και το μέλι και τέλος
προσθέτετε το πορτοκάλι το οποίο θα αναδείξει τις γευσεις σε βαθμό που δεν φαντάζεστε!
Πασπαλίστε με τα μπαχαρικά σας!
Και αν είναι η εποχή του τι πιο ωραίο από λίγο φρέσκο βασιλικό !!!

Το Φαγόπυρο ή αλλιώς «μαύρο στάρι», είναι ιδιαίτερα διαδεδομένο στην Κίνα, την Ιαπωνία, την Κορέα, καθώς και σε άλλες ασιατικές χώρες, όπου οι πολίτες απολαμβάνουν ζυμαρικά (τα γνωστά noodles), φτιαγμένα από αλεύρι φαγόπυρου, ενώ μέχρι τα τέλη του 19ου αιώνα αποτελούσε ένα από τα βασικότερα συστατικά της διατροφής στη Βρετανία, τη Νορμανδία, τη Βόρεια και Ανατολική Ευρώπη. Πρόκειται για ένα δημητριακό, το οποίο προέρχεται από την Ανατολή και καταναλωνόταν για εκατοντάδες χρόνια, αφού το καλλιεργούσαν στην Ευρώπη από τα τέλη του 14ου αιώνα.
Είναι ένα δημητριακό αλλιώτικο από τα άλλα, με εξαιρετική θρεπτική αξία και πολύ μεγαλύτερη περιεκτικότητα σε πρωτεΐνη (14%), σε σχέση με τα υπόλοιπα δημητριακά. Περιέχει όλα τα απαραίτητα αμινοξέα, πολλές βιταμίνες -κυρίως του συμπλέγματος Β- που συνήθως συναντώνται στα ζωικά τρόφιμα, ενώ είναι πλούσιο σε λιποδιαλυτές βιταμίνες Ε αλλά και Κ. Τέλος, περιέχει φολικό οξύ, αλλά και αρκετά μέταλλα όπως, ασβέστιο, σίδηρο, χαλκό, μαγγάνιο, μαγνήσιο, κάλιο, σελήνιο, αλλά και ψευδάργυρο.
Το φαγόπυρο δεν περιέχει γλουτένη, οπότε μπορεί να χρησιμοποιηθεί από άτομα που έχουν δυσανεξία σε αυτή (κοιλιοκάκη). Επίσης, περιέχει αρκετές φυτικές ίνες και σύνθετους υδατάνθρακες, με αποτέλεσμα να μπορεί να χρησιμοποιηθεί ελεύθερα και από άτομα με σακχαρώδη διαβήτη, αφού σταθεροποιεί τα επίπεδα του σακχάρου στο αίμα.
Έρευνες έχουν δείξει, ότι δίαιτες που το περιέχουν, έχουν συνδεθεί με τη μείωση τουκινδύνου ανάπτυξης υψηλής πίεσης του αίματος (υπέρτασης) και μείωσης της υψηλής χοληστερόλης. Συνάμα, βοηθά στην αντιμετώπιση της αρτηριοσκλήρωσης, ενώ δρα καταπραϋντικά στους πονοκεφάλους και τις δερματοπάθειες. Τέλος, επειδή είναι πλούσιο σε φλαβονοειδή, ενισχύει το ανοσοποιητικό σύστημα και προστατεύει από διάφορες αρρώστιες.
Το εν λόγω δημητριακό, είναι πλούσιο σε ρουτίνη (βιοφλαβονοειδές), η οποία βοηθά τα νεφρά, εξουδετερώνει τα όξινα υπολείμματα, καταπολεμά την αρτηριοσκλήρυνση,ενδυναμώνει τα τριχοειδή αγγεία και μειώνει τις πιθανότητες αιμορραγιών. Ως αντιοξειδωτικό, η ρουτίνη μειώνει την τοξικότητα της οξειδωμένης LDL χοληστερόλης, εμποδίζει την συνάθροιση των αιμοπεταλίων και καταπολεμά τους φλεβικούς σχηματισμούς στα πόδια.
Αναρωτιέστε τώρα, πώς μπορείτε να το μαγειρέψετε; Με πολλούς τρόπους, ενώ μπορεί να φαγωθεί ακόμα και ωμό! Οι μορφές που μπορείτε να το βρείτε, είναι καταρχήν το αλεύρι από φαγόπυρο, που μπορεί να γίνει ότι και τα άλλα άλευρα, δηλαδή, ψωμί, πίτα, πίτσα, ζυμαρικά κ.ά. Μπορεί να αναμειχθεί με αλεύρι ολικής και να δώσει μια διαφορετική και πλούσια γεύση, ή και σκέτο αν έχετε δυσανεξία στη γλουτένη. Επίσης, μπορείτε να το χρησιμοποιήσετε σαν το ρύζι π.χ. σε γεμιστά ή να το συνοδεύσετε βραστό με λαχανικά και κρέας, αφού αποτελείται κυρίως από σύνθετους υδατάνθρακες. Μπορείτε να το βάλετε στο γιαούρτι ή το γάλα σας ή μέσα στις σαλάτες σας…

πηγή > http://www.mednutrition.gr/fagopyro-poso-kalo-kanei

Homemade Lemonade with Ginger and Turmeric

Turmeric is a plant. You probably know turmeric as the main spice in curry. It has a warm, bitter taste and is frequently used to flavor or color curry powders, mustards, butters, and cheeses. But the root of turmeric is also used widely to make medicine.

Turmeric is used for arthritisheartburn (dyspepsia), stomach paindiarrhea, intestinal gas, stomachbloating, loss of appetite, jaundiceliver problems and gallbladderdisorders.

It is also used for headachesbronchitiscoldslung infections, fibromyalgialeprosy, fever, menstrual problems, and cancer. Other uses include depressionAlzheimer’s disease, water retention, worms, and kidney problems.

Some people apply turmeric to the skin for pain, ringworm, bruising, leech bites, eyeinfections, inflammatory skin conditions, soreness inside of the mouth, and infected wounds.

In food and manufacturing, the essential oil of turmeric is used in perfumes, and its resin is used as a flavor and color component in foods.

Don’t confuse turmeric with Javanese turmeric root (Curcuma zedoaria).

How does it work?

The chemicals in turmeric might decrease swelling (inflammation).

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like ginger decreases the risk of obesitydiabetesheart disease and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight.
stem of ginger
Ginger has been used for its medicinal properties for centuries.

Digestive issues

The phenolic compounds in ginger are known to help relieve gastrointestinal irritation, stimulate saliva and bile production and suppress gastric contractions and movement of food and fluids through the GI tract.
Chewing raw ginger or drinking ginger tea is a common home remedy for nausea during cancer treatment. Pregnant women experiencing morning sickness can safely use ginger to relieve nausea and vomiting, often in the form of ginger lozenges or candies.

Pain reduction

A study involving 74 volunteers carried out at the University of Georgia found that daily ginger supplementation reduced exercise-induced muscle pain by 25%.
Ginger has also been found to reduce the symptoms of dysmenorrhea (severe pain during a menstrual cycle). In one study, 83% of women taking ginger capsules reported improvements in pain symptoms compared to 47% of those on placebo.


Ginger has been used for centuries to reduce inflammation and treat inflammatory conditions.
A study published in Cancer Prevention Research journal found that a ginger root supplement administered to volunteer participants reduced inflammation markers in the colon within a month. Researchers on the study explained that by decreasing inflammation, the risk of colon cancer is also likely to decrease. Ginger has also shown promise in clinical trials for treating inflammation associated with osteoarthritis

25 August 2014

Morning Glory with Oat bars of prunes, orange marmelade and almonds

3 cups of oat
8  dry dates
80 gr almonds raw, not salted
4 sp of brown sugar (white is ok too)
1 sp pf honey
2 spoons of orange marmelade
if you dont have orange marmelade you can use another citrus fruit marmelade
if not just increase at 2 sp oh honey and 5 with sugar and just add orange zest
2 sp of vegetable oil or margarine
half cup water
half spoon cinnamon

Put into a pan the sugar, the honey, the marmelade or the zest  *if u use zest of an orange
why not use also the juice of it instead of water, and the water or the juice the oil or margarine and in the end
the cinnamon.
Warm in really low fire.

Meanwhile put oat in the mixer to make it like powder, remove from the mixer and then add to the mixer the almonds and push 2 - 3 times so they will just not be really grated..
Remove and then mix the prunes...they will get really sticky but dont worry...put them inside the pan with the
sugar etc and start mixing it with a wooden spoon, warmness of this mixture will help it mix well.

Remove from fire, put the almonds and the oat mix really well and fast, put a baking paper in a baking pan
place the mixture, spread it, make it straight by using on top an other paper and a roll or your hands and then cut it into the piece you would like your bars to have, depending on that you can decide how thick it will be.

Bake in the oven for 15-20 minutes in 200`

23 July 2014

σκουμπρί , mackerel, makrele in the oven with herbs and orange

Find fresh, clean, remove inner parts, put curry, rosemary, salt, fresh grounded black pepper, dill,slices of lemon, zest of orange...20 minutes in the oven...FEAST....

Rich in omega - 3 and vitamin D

Lemon and Coconut low calories ice cream

Lemon ice cream> Yogurt 2%, stevia, lemon zest
Coconut ice cream >Yogurt 2%, stevia, coconut flakes, cocoa powder
recipe> Mix, Match, TASTE...put into freezer for 2 hours, serve 
calories> about 40 for the lemon and 70 for the coconut

Cherry marmelade and Peanut butter Chocolate Cupcakes

for 7 cupcakes : 
150gr margarine, 
2 sp powder sugar, 
1 egg,
2 sp cocoa powder,
2 sp yogurt ,
1 teacup of flour,
half teacup of water.
Mix margarine with sugar till gets white, add the egg, the cocoa, after teh yogurt and the flour and in the end water. Bake for 20 minutes at 200~
(you can always put stevia, 2% or 0% yogurt and low fat cocoa)

For the top :
1 spoon cherry marmelade (or the flavor you like), 3 spoon butter, 3spoons powdered sugar, mix well and put it when they are in room temperature.

for the peanut butter its the same but if youlove peanut butter maybe you can put equal quantity of peanut butter with margarine...

Καλοκαιρινή Σαλάτα με σάλτσα σκόρδου και μαντζουράνα

Λοιπόν μιας και είναι καλοκαιράκι. θα μπορούσαμε να γευτούμε όλα τα λαχανικά της εποχής στο "πικ" τους.
Δεν είμαστε για πολλά πολλά και δε θέλουμε να περνάμε το χρόνο μας στη κουζίνα και τόσο πολύ, όσο μία χειμωνιάτικη βροχερή μέρα, κάτι για φαγητό και βουρ στις παραλίες.

Μία καλή ιδέα λοιπόν είναι να βράσουμε τα λαχανικά μας και να τα διατηρήσουμε στο ψυγείο.

Έβρασα πατάτες με τη φλούδα τους (τα πήρα από ένα κύριο δίπλα από το σπίτι μου στη Ζάκυνθο),
και 10 λεπτά πριν να είναι έτοιμες οι πατάτες πρόσθεσα τα κολοκυθάκια.

Καλό θα ήταν να αρχίσετε να δοκιμάζετε τις πατάτες και με τη φλούδα τους, εκτός του ότι είναι πεντανόστιμες είναι και πλούσιες στα θρεπτικά συστατικά τους.

Η φύση ,λέει ένα ρητό, έφτιαξε τα δημητριακά
ο άνθρωπος τα έκανε άσπρα...
Η φύση, έφτιαξε τις σαλάτες
ο άνθρωπος τα dressing...
Η φύση έφτιαξε τις πατάτες
ο άνθρωπος τους έβγαλε τη φλούδα.

Θα χρειαστούμε 

5 μέτριες πατάτες με τη φλούδα
3-4 κολοκυθάκια
1 ντομάτα
1-2 σκελίδες σκόρδο
κρεμμύδι αν θέλουμε
μαντζουράνα ή ρίγανη
λεμόνι ή λαιμ
αλάτι, πιπέρι

Μπορείτε να τις πλύνετε πολύ καλά, να χρησιμοποιήσετε σύρμα για παραπάνω λεπτομέρεια και να
τις βράσετε με τη φλούδα.
Ο υποχονδρισμός δε βοηθάει στη μαγειρική ..έτσι κιαλιώς θα βράσει το νεράκι.

Αφήστε στο ψυγείο να δροσερέψουν και φτιάξτε τη σάλτσα.
Σε ένα μίξερ βάλτε μία σκελίδα σκόρδο , 4 κουταλιές ελαιόλαδο, μισό στημένο λεμόνι ή λαιμ,
μισό κουταλάκι μαντζουράνα, αλάτι και πιπέρι.

Σερβίρετε με την ντομάτα και αν θέλετε προσθέστε κρεμμύδι.
Το λαιμ θα δώσει μία πιο ντελικάτη γευση μαζί με τη μαντζουράνα.Αλλά και αν δεν έχετε το λεμόνι
δίνει τη σωστή οξύτητα που οφείλει να έχει μία καλοκαιρινή σαλάτα.