Lamb with Lemon and Rosemary


1kg of lamb (without fat)

¼ cup fresh lemon juice

1 tbsp lemon zest

2 tbsp fresh chopped rosemary

3 tbsp mustard with granules

Thick salt

Freshly grounded black pepper








1. In a deep bowl, marinate the lamb for 24 hours, along with all the ingredients except salt and pepper.

2. Put salt & pepper, cover with foil and cook in a preheated oven at 200ºC, for 40-50 minutes.

3. Take the pan out of the oven and leave it covered with the foil for 10 minutes before serving it.

4. Serve with green salad.








Indian Chicken Masala with Yogurt


2tbsp olive oil

2kgr of chicken breasts cut in cubes of 2cm

½ g fresh coriander for garnish


600gr yoghurt (2%Fat)

2tbsp fresh lemon juice

2tbsp cumin

2tbsp sweet paprika

2tbsp black pepper

2tbsp grated ginger

1tsp cinnamon

1tsp salt

½ tsp cayenne pepper


1tbsp butter

2 smashed cloves of garlic

2tsp crushed dried coriander

1tsp cumin

1tsp Garam Massala (Indian Spice)

1tsp sweet paprika

¾ tsp cayenne pepper (or as much as you desire)

½ tsp salt

1g tomato juice

½ g hot water

300gr yoghurt (2%Fat)

1/3 g milk (1.5%Fat)








1. Mix all marinade ingredients in a big bowl. Add the chicken and stir until all the chicken pieces are marinated. Cover the bowl with a transparent culinary film and put it in the fridge for 24hours.
2. After 24hours, wash out the marinade from the chicken and dry it using a kitchen napkin.
3. Put the olive oil in a big frying pan and sauté the chicken until it gets a light golden colour.
4. At the same time prepare the sauce. Take the other frying pan and sauté the garlic* in butter for 1minute. Add all spices in the pan and continue sautéing for 1 more minute, stirring constantly.
5. Add the tomato juice and the water. Slowly boil the sauce for 10minutes.
6. Add the chicken in the sauce and stir.
7. Dilute the yoghurt with the milk and add it to the chicken, before you serve. If in the meantime the chicken has become cold, then heat it before adding the yoghurt.
8. Serve with Indian rice and garnish with fresh coriander.






















Chicken with Mushrooms and Wine


500gr chicken breasts cut in strips.

Pinch of salt and pepper

1 tbsp olive oil

1 tbsp butter

2 chopped cloves of garlic

200gr sliced mushrooms

¼ cup white wine

½ cup chicken broth

1 tsp corn flour dissolved in a bit of water

1 tbsp mustard

A bit of chopped parsley









1. Put salt & pepper on the chicken

2. In the frying pan put the olive oil and once it’s hot, place the chicken and stir for about 5 minutes, until it becomes golden brown.

3. Take the chicken out of the pan and cover it with foil. In the same frying pan put the butter and the garlic. When the garlic becomes golden, put the mushrooms and cook for about 5 minutes.

4. Add the wine and leave it for 1-2 minutes, until the alcohol evaporates. Add the broth, the corn flour and the mustard. Stir at low heat until the sauce becomes thick.

5. Before turning the heat off, add the chicken in the pan and cook for 2-3 more minutes.

6. Finally, sprinkle with the parsley and serve with wild rice.









Cereal Bars with Dried Apricots and Raisins


1 ½ cup oats

½ cup sunflower seeds

½ tsp ground cinnamon

¼ tsp mixed spices

20 dried aprıcots (150gr)

60 almonds (100gr)

½ cup raisins

1 medium apple, peeled

¼ cup honey (80gr)

1 small egg and 1 egg white

1tbsp rosewater








1. Put all the ingredients except the aprıcots, the eggs and the rosewater, in a blender and mix gently until the ingredients are chopped in small pieces.

2. Add the rest of the ingredients in the blender and mix gently until they all become a homogeneous mixture.

3. Put a non-stick culinary paper in the pan and spread the mixture, slightly pressuring to flatten its surface.

4. Bake in a preheated oven in 170oC, for 20minutes.

5. Allow it to totally cool and cut the mixture in 16 equal parts.

6. Wrap each piece separately with the transparent culinary film and keep them in the fridge.









Sandwich with poached egg



2 tbsp white vinegar

1 tbsp salt

1 medium egg

1 whole grain bread

1 slice of tomato

Pinch of oregano






1.Fill half of the pot with water and add the vinegar and the salt. Heat the water until it reaches boiling point and then lower the heat and allow it to simmer.
2.Carefully place a metallic hoop into the pot and break the egg in it. Cook for 2minutes.
3.Cut the bread in half. Place the tomato and the egg in the bread and sprinkle with oregano.








Yogurt with Strawberries&Banana


150gr yogurt 2%fat

½ banana, chopped in cubes

2-3 strawberries, sliced

1tsp crushed almonds

1tsp oats

1tsp honey





1. Put half of the yogurt in a deep bowl. Add the banana.

2. Then add the remaining yogurt and garnish with the strawberries, the oats, the almonds and the honey.








Oats with banana and walnuts


40gr Oats

½ cup of milk

½ banana (in slices)

2 tsp crushed walnuts

1 tsp honey

pinch of cinnamon






1. Put the oats, the banana, the walnuts and the milk in a bowl. Stir the ingredients and place the bowl in a microwave oven for about 2-3 minutes.
2. When the oats absorb the milk and turn into a creamy porridge, add the honey and sprinkle with a bit of cinnamon








Salad with quinoa, oranges and soft cheese


(2 portions)

3 cups of Spinach or curly lettuce

a handful of raisins

3-4 tbsp cooked quinoa

2 oranges

1 Slice of Manouri cheese (Greek cheese)

2 tbsp olive oil

1 tsp honey



1.Add the leafy vegetables in a salad bowl. Top with raisins and quinoa.

2.Peel an orange and cut it into slices. Place it in your salad.
In a non-stick pan place the manouri cheese and bake it slightly until it gains a golden color. When it’s done place it in your salad bowl.

3.Squeeze the juice from the second orange, add olive oil and honey and stir it until it becomes homogenous. Drizzle your salad with the sauce.




Banana & Oat Muffins


2 ½ cups oats (quick cooking)

1 low fat yogurt 2% (200g)

1 teaspoon vanilla

2 eggs

¾ cup stevia

1 ½ teaspoon baking powder

½ teaspoon baking soda

2 bananas

2 tbsp crushed hazelnuts or almonds

3 tablespoons milk


1.Place all ingredients, along with the bananas in a bowl and mix with a spatula until the bananas along with the ingredients turn into a homogenous mixture. Fill in the muffin forms and place them in the oven. Bake at 190c for 25 to 27 minutes. Once cooked pour with a spoon a little brown sugar on top of them.








Dessert- Strawberry Mousse


1 cup. Semi skimmed milk

2 tsp Gelatin powder

250g. Low fat Yoghurt

1 tsp Vanilla essence

3 tbsp Honey

10 Strawberries




1. Pour the gelatin into the milk and let it sit for 5 minutes until it becomes soft. Place the milk into the microwave for a minute. After one minute take the milk out of the microwave and stir until the gelatin melts.
2. Place the yogurt, the vanilla essence and the honey into a bowl. Mix gently and then add the milk.
3. Mash the strawberries in a food processor and add it to the bowl with the rest of the ingredients. Mix all the ingredients until you form a homogeneous mixture.
4. Divide the mixture into 4-5 dessert bowls and refrigerate for at least 6 hours.
5. You can decorate the strawberry mousse with.