healthy

Raspberry Cheesecake Parfait

As you may already know, skipping a dessert might not always be good for your health as there are plenty of reasons we all crave for it; the point is to find the right way to replace all the unhealthy ingredients with natural alternatives that can nourish both your body and mind.

Time to present these top-listed jars full of deliciousness! A healthier and no-bake version of your favourite dessert, extra low in fat that maintains the magical “cheesecake feeling”.
In less than 15 minutes you’ll have this “red and white beauty” ready to enjoy with no guilt! Cause a light snack during the day can instantly change your mood and boost up your energy! 😎

Total time: 15′

Ingredients: (serves 4)

1 cup fresh or frozen raspberries

1 cup 0% thick greek yogurt

1/2 cup 0% cream cheese

1 cup granola (low fat & sugarfree)

8 brazilian nuts

3 tbsp lemon juice

3 tbsp honey

2 tsp salt

Method: (Super easy..!)

1. Blend the granola and add the crumbs to the bottom of the jar (use a spoon to pack it down firmly)

2. For the cheesy mixture, add in to a food processor the yogurt, nuts, lemon, honey and salt and blend till smooth; then place it over the crumbs

3. Finally, compress the raspberries and top them at the last layer of the jar

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* Garnish with all kinds of berries; blueberries, raspberries, blackberries, cranberries etc., some fresh leaves of mint and coconut chips! *

Lighter; but still tastes like the real thing!

Enjoy! 😉

XX Niki

Blueberry Banana Bread

Already tired of eating every single day your typical and in fact basic whole wheat bread? Spice up your life with this alternative “bread” recipe that’s filled with fresh blueberries and, trust me, you won’t be disappointed! The replacement of oil to bananas allows you to cut back on the fat and enjoy your snack with no guilt! Keep in mind that it’s naturally sweetened with fruit and honey but the moist is still there due to the consistency of juicy blueberries. Perfect for an energy-filled breakfast or even for a light and on-the-go snack during the day. Give it a try; delicious but in the same time healthy and super-easy to make..! 😉

Prep time: 5′
Cook time: 40′

Ingredients: (makes a loaf)

1 1/4 cup whole wheat flour
2 bananas (mashed)
1/2 cup wild blueberries
2 tbsp honey
3 tbsp nonfat Greek yogurt
1 egg (optional)
2 tsp baking powder
2 tsp vanilla extract
1 pinch of salt

Method:

Preheat the oven to 160°C
In a medium bowl whisk together the flour, baking powder and salt
In a separate bowl whisk together the egg and 2 teaspoons of vanilla extract
Stir in the mashed bananas, yogurt and honey
Add your new mixture in the flour-bowl and stir until incorporated
Gently fold the blueberries into the batter, and the mixture is now ready!

7. Spread the batter into the prepared pan and bake at 160°C for 40′

Fingers crossed

😇

Bon Appétit!

P.S. Serve with frozen blueberries on the side!

XX Niki

Coconut Black Rice Pudding

I have to admit it. I’m not a big fan of rice pudding, but when it comes to a coconut-included recipe I just can’t resist.
Some days ago I was out for brunch so I decided to have a Black Rice Pudding dish which I was told that is a traditional Thai dessert, also known as “kao neow dahm”. I had NO idea what that meant, but the thing is that it was truly delicious and in fact it inspired me to make my own recipe at home.
Super easy, gluten-free and veeeery coconut-ty! Great for a quick and healthy breakfast, brunch or even a dessert. Creamy, sweet & fruity. It will surely amaze you and give you a rush of good energy…!

Prep time: 5′
Cook time: 20′

Ingredients: (serves 4)
1 cup black rice
1 cup coconut milk
1/2 cup water
2 tbsp maple syrup
1 tbsp brown sugar (optional)
1 pinch of salt

Fruits, nuts and seeds to accompany your pudding: mango, passion fruit, pomegranate, banana, strawberries, pineapple, coconut flakes, goji berries

Method:

1. Place rice in a medium saucepan and mix with coconut milk, sugar, salt and the indicated amount of water
2. Boil until the rice is tender and most of the liquid has been absorbed
3. Add the maple syrup and stir
4. Remove from heat and set aside while you prepare your toppings

*Top it with some chopped fruit and a sprinkle of nuts to increase the amount of protein.

5. Place the pudding into a bowl and cover it with your desired toppings

6. Serve and pour over a small amount of warmed coconut milk and maple syrup

Almost ready…!

7. Take a spoon, stir and get ready to ENJOY!!

XX Niki

Avocado Brownies

I know it’s not the right time to post about these hard-to-resist chocolate fudgy brownies and interrupt you from your summer diet plans but I’ve got the the perfect recipe for you!
😎
Try making your favourite and of course guilt-free chocolate brownies by replacing oil or butter with avocados which are loaded with fiber, healthy fats, minerals and more than 20 vitamins.
It may sound strange at first but avocado, with its consistency of healthy fats and creamy texture can incredibly convert your favourite recipe to this delicious, nearly sinless and easy-to-make nutritious dessert!

Prep time: 10′
Cook time: 25′

Ingredients: (makes 10-12)

2 medium avocados (or 1 large)

1/2 cup cocoa powder

1/2 cup coconut flour

1/2 cup honey or maple syrup

1 tsp vanilla extract

1 tsp baking soda

3 eggs

Method:

1. Preheat oven to 175℃

2. In a blender combine avocados, maple syrup and vanilla

3. Place the mixture into a bowl and whisk in the 3 eggs

4. Add flour, cocoa powder and baking soda and stir until the batter is smooth

5. Grease your baking dish with some coconut oil, pour the batter and bake for about 25 minutes

6. Let them cool completely and finally cut equally into pieces!

Bon Appétit!

Keep Calm and Bake On 🙊

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xxx N

Avocado Toast

To all the avocado lovers, here’s a really simple yet delicious recipe that can easily satisfy your hunger, no matter what time of the day it strikes. It might have gone mainstream these days but it still maintains its rich taste just like a simple & delicious buttered toast.

Representing the Avocado Toast with Poached Eggs! It’s technically just smashed avocado on crusty bread, but trust me, it really is worth it! You should make that toast count, just spice it up and enjoy it!

Total time: 10′

Ingredients: (serves 2)

2 slices of toasted bread
2 eggs
1 avocado, smashed
Juice of 1/2 lemon
1 tbsp olive oil
1 pinch of salt
Freshly ground black pepper
Red pepper flakes

What you’ll need . . .

Method:

1. Scoop the avocado flesh into a small bowl

2. Add the olive oil, lemon juice, salt & black pepper

3. Mash the mixture until it’s mixed well

4. Add the red pepper flakes and continue mixing

Avocado mixture: done!

5. Toast the bread while you poach the eggs (the yolks should be runny)

6. Spread the avocado mixture over the bread

7. Place on top the runny poached eggs

8. Sprinkle some red pepper flakes and of course ground black pepper on top!

Cut in half and serve.

Bon appétit! 🙂

On-the-go Healthy Energy Bars

Wondering what you should have for breakfast or for a quick pre and maybe post-workout snack? Or what you should do at a really tough “is it dinner time yet?” moment?!

If you’ve only got 10 extra minutes, then try make your own healthy snacks that will keep you going through the day. Low in calories and yet so tempting!

Quick & easy to make!!

Total time: 30′

Ingredients: (makes about 10-12 bars)

3 tablespoons of honey
4 tablespoons of cereal (mixed)
1 tbsp dried cranberries
1 tbsp raisins
1 tbsp flax seeds
1 tbsp chopped pistachios
1 tbsp walnuts (roughly chopped)
1 tbsp raw almonds (chopped)
1 tbsp chocolate drops

Ready…? Go!

The ingredients

Method:

Preheat the oven to 160C
Line the baking pan with parchment paper
In a medium bowl combine all of the ingredients except for the honey

4. Warm the honey and pour it over the dry ingredients; mix well to combine

5. Press the mixture firmly and place it into the oven

6. Bake for about 20 minutes

7. When ready, let it cool for some time and cut equally into 12 bars

Finally, these delicious guilt-free snacks are ready to be enjoyed for the entire week!

Grab & Go, Grab & Go . . . !

TASTE OF MIND

Food, Travel, Lifestyle

healthy

Raspberry Cheesecake Parfait

* Garnish with all kinds of berries; blueberries, raspberries, blackberries, cranberries etc., some fresh leaves of mint and coconut chips! *