Breakfast & Snack


Ingredients for 2-4 servings
100 grams quinoa
300 grams water
1 green apple
1 red apple
1 cinnamon stick
10 grams fresh ginger
150 grams strained yogurt
1 teaspoon vanilla extract
1/3 teaspoon cinnamon powder
1 tablespoon honey

In a saucepan add the quinoa with water and simmer for 10 minutes. Strain the quinoa, rinse it with frsh water and let it cool down. Cut the green and red apples into small pieces. Preheat a pan and add the apples. Cook for 2-3 minutes until soften. Add the cinnamon stick and 2-3 slices of fresh ginger.

In a bowl, mix the yoghurt and the remaining grated fresh ginger. In a bowl mix the yogurt and the remaining grated fresh ginger. Add the apples into the bowl after removing the cinnamon stick and the slices of ginger from the apple mixture. Add the vanilla extract, cinnamon powder, honey. Mix and serve.

125 gr. margarine at room temperature
100 gr. brown sugar
2 eggs
2 bananas (250gr.) Ripe
250 gr. wholemeal flour
100gr. oat flakes
50gr. grated walnut kernels
4 teaspoons Corinthian raisin soup

In a bowl, beat the brown sugar and margarine with a hand mixer until combined and then gradually add the eggs, continuing to beat. In a separate bowl mash the bananas with a fork and in a third bowl mix the wholemeal flour with the oat flakes. Add the mashed bananas to the egg mixture and stir with a whisk. Continuing the mixing, first add the flour mixture and then the raisins and half the walnut kernels. Butter and sprinkle with a little flour, a small elongated form for bread. Pour in the cake mixture and bake in a preheated oven for 40-45 minutes.

1 whole egg & 2 egg whites
1-2 slices of low fat cheese
1 slice of turkey breast
1 tablespoon of low-fat yogurt (optional) or some 1.5% low fat milk
Vegetables of your choice (eg mushrooms, peppers etc.)
Salt & Pepper

Whisk the eggs and add the cheese, turkey breast & vegetables (cut into small pieces), the herbs, yoghurt, salt and pepper. Mix well alltogether and place the mixture in a non-stick baking pan. Preheat the oven at 150 degrees and bake for 10-15 minutes.

Ingredients for 4 servings
1 red apple
2 ripe bananas
Lemon juice from f ½ lemon
50 grams honey
1 teaspoon vanilla extract
250 grams water
For the salad
500 grams strawberries
1 banana
120 grams blueberries
100 grams blackberries
1 teaspoon cinnamon powder
For serving
800 grams kefir
1 tablespoon flaxseed

For the sauce: Peel the apple and cut into 1 cm slices, then cut into cubes. Peel the 2 ripe bananas and cut into 1 cm slices. Place the apples and the bananas into a saucepan and add the lemon juice, the honey, the vanilla extract and water and simmer for 5-10 minutes until the apple melts. Transfer the sauce into a blender and blend until pureed. Place the mixture into a bowl and leave it to cool down (Note: for later use refrigerate).
For the salad: Remove the strawberry stems and cut the strawberries into thin slices. Cut the banana into slices and place them into a bowl along with the strawberries, blueberries, blackberries and cinnamon powder. Pour the sauce over the fruits and mix with a spoon. Add the kefir into the bowl, sprinkle with flaxseed and serve.


200 g prunes, pitted
100 g peanuts, shelled
100 g peanut butter
½ teaspoon ground cinnamon
50 g chocolate drops

Beat the prunes and peanuts in a food processor, until both ingredients break down and are completely combined. Add the peanut butter and cinnamon. Beat until the mixture comes together like dough. Add the chocolate drops and pulse twice, just to incorporate. Transfer mixture to a 10×25 cm rectangular baking pan, lined with plastic wrap. Press down on the mixture with your fingers until it has spread in the baking pan evenly. Place in freezer for 5 hours. When ready, remove from freezer and cut into individual bars. To store, wrap each bar in plastic wrap and keep refrigerated.


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