Mango Smoothie Bowl Recipe

Photo Courtesy of Hara’s Foodblog

It’s not spring yet but to start your day with a colourful breakfast like this you can come a step closer to it ! Hara Korakaki shared her recipe for a mango smoothie bowl with us . Let’s have a look at it !

Mango , Banana and Matcha smoothie bowl

Recipe

  • 1 frozen banana
  • 1/2 cup frozen mango
  • 1/4 cup almond milk
  • 1/2 tsp matcha powder
  • 2 tbsp lemon protein powder

Add all of the ingredients in a blender and puree until smooth consistency. Transfer to a bowl and serve with toppings of choice. Serving suggestion here with pistachios, raspberries and puffed quinoa ! Enjoy !

Mango , banana , matcha smoothie bowl photo courtesy of Hara’s Foodblog

For inspired recipes like the above one visit Hara’s Foodblog on Instagram .


Eleni Kadigkou Xx

Healthy , fudgy , gooey brownies by Hara Korakaki

Is there anytime that you are desperate about chocolate but you are worrying about the calories ? Hara’s foodblog has to offer the perfect solution for those desires of yours . A healthy ,fudgy and gooey brownie recipe is here to cover your needs .

Recipe

  • 3/4 cup Greek yoghurt 
  • 1 egg
  • 1/4 cup almond milk 
  • 1/2 cup cocoa powder 
  • 1/2 cup almond flour
  • 1 tsp baking powder 
  • 1/2 cup light brown sugar 
  • 1/3 cup dark chocolate chips

Preheat oven to 170⁰C . In a bowl, mix together egg , yoghurt and milk . Once well combined , add in the rest of the ingredients and mix well . Grease a baking tray and pour in the batter . Sprinkle some extra chocolate chips on top and bake for 15 minutes . Let it cool , slice and enjoy!!

For more ideas check Hara’s Foodblog here .

Feel free to share your version with us !

Eleni Kadigkou Xx

Nourishing Buddha bowl by Hara Korakaki

It’s been a long time my last post but today is the day.Have you heard of Buddha bowls?They have been a trend since 2013 but not all of them are to disappear,especially when they are nourishing,healthy and delicious.Generally it is a bowl,mostly vegan or vegetarian,with a mixture of whole grains,vegetables,fruits,protein and sprouts.Our food editor Hara Korakaki offers her version.For more follow her here Hara’s Foodblog .

Recipe

  • Chickpeas
  • Avocado
  • Eggs
  • Beetroots
  • sweet potatoes
  • hemp seeds

For the sweet potatoes: cut a sweet potato in wedges and drizzle with olive oil. Season with salt, pepper and garlic powder and roast in a preheated oven for 40 minutes to 180⁰C.

For the chickpeas: sauté in a non stick pan over medium heat with spices of choice (I used paprika, salt, pepper, cumin and turmeric) until crispy.
Serve in a bowl with green leaves, half an avocado, a soft-boiled egg, grated beetroot and hemp seeds. Enjoy!!

Photo Hara Korakaki

If you want to maintain a healthy lifestyle Buddha bowls are among the meals you should adopt to your diet!Give it a try!

For more recipes check Hara’s Foodblog

Eleni Kadigkou Xx.

Sesame tahini banana bread by Hara Korakaki

Hara Korakaki is back with a new and favourite recipe for many of us!Back in March 2020 on the first lockdown due to the pandemic there was an ongoing madness about baking.Banana bread was among the top recipes you would see.Let’s see the alternative version with tahini that our contributor editor Hara has to propose.

bread food plate people
Photo by Taryn Elliott on Pexels.com

Recipe

  • 3 medium ripe bananas
  • 1 cup wholemeal flour
  • 2 scoops vanilla protein powder
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/4 cup tahini
  • 2 eggs
  • 1/3 cup light brown sugar
  • 1/4 cup butter (melted)
  • 1/2 tsp cinnamon
  • pinch of salt
  • 1 tbsp white sesame seeds
  • 1 tbsp black sesame seeds

Preheat the oven to 170⁰C and line a loaf tin. Put bananas, tahini and butter in a medium bowl and mix well. Add eggs and stir until well combined. Then fold in flour, protein powder, brown sugar, baking powder, baking soda, cinnamon, salt and sesame seeds. Pour mixture into your loaf pan and sprinkle a few more sesame seeds on top. Bake for 35-45 minutes or until a toothpick inserted in the middle comes out clean. Let cool, slice and serve warm with extra tahini and sliced strawberries. 🍓

Photo Hara Korakaki

I can’t wait to bake Hara’s tahini banana bread!Give it a try too!

For more recipes sweet or savoury follow Hara’s food blog.

Till next time!

Eleni Kadigkou Xx

Mini banana pancakes with crunchy almond butter,yoghurt and berries by Hara Korakaki

Mondays are a little bit more stressful than the other days of the week and probably when we are on the rush after a relaxing weekend the breakfast is the last thing we are worrying about.Hara Korakaki is here once again to offer us the solution for a quick and healthy breakfast idea.

photo of raspberries and blackberry on pink background
Photo by Rodion Kutsaiev on Pexels.com

Mini banana pancakes with crunchy almond butter, yoghurt and berries

Recipe(serves 1) :

  • 1 banana
  • 1 egg
  • 2 tbsp flour (I used wholemeal)
  • pinch of baking powder

First mash the banana with a fork and mix it with the egg. Add the flour and mix well until batter consistency. Heat a non-stick pan  and using a teaspoon pour batter to form mini pancakes. Bake each side until they turn golden-brown. After using all the batter, serve them warm with toppings of choice.I served it with crunchy almond butter,yoghurt and berries.I’m obsessed!!! So good!

Photo Hara Korakaki

Quick,easy and super-healthy breakfast!Feel free to use your imagination and do your own combination of toppings!

For more recipes follow Hara’s Foodblog on Instagram.

Till next time !

Eleni Kadigkou Xx

Pesto zoodles with meatballs by Hara Korakaki

Hara Korakaki always comes with the most imaginative and healthy recipes!Have you heard of zoodles?Actually,they are noodles made of vegetables and escpecially from zucchini,using a spiralizer.

food summer garden agriculture
Photo by Karolina Grabowska on Pexels.com

Recipe

  • For the meatballs:
  • 1/2kg beef mince meat
  • 1/2 cup finely chopped onion
  • 2 gloves garlic (chopped)
  • 1 egg
  • 1/4 cup tomato paste
  • 1/4 tsp crushed red pepper
  • 1/2 tsp oregano 
  • 4 tbsp oat flour
  • 1 tbsp chopped parsley 
  • pinch of salt and pepper 
  • For the pesto:
  • 1/4 cup pine nuts
  • 1 cup fresh basil
  • 1 tsp soya sauce 
  • 1/4 cup olive oil
  • 1 tbsp lemon juice

Start by mixing the meatball ingredients until well combined and use your hands to form into balls (about 3cm each). Grease a baking sheet with olive oil and bake the meatballs for approximately 25 minutes – until they are crispy on the outside and soft on the inside. Prepare pesto by blending in a food processor until all the ingredients are combined but still has texture. Then spiralize 3 large zucchini and cook in a pan on medium heat until soft. Toss with pesto, divide into 3 bowls and top with the meatballs. Enjoy!

For more ideas like the one I’ve just published follow Hara’s food blog here.

Eleni Kadigkou Xx

Dairy-free chocolate cream mini tarts,Hara Korakaki share with us one of her favourite recipes

Are you craving something sweet and full of chocolate but at the same time you follow vegan or sugar-free diet?Hara Korakaki have the solution for you.Dairy-free (vegan 100%) and sugar-free chocolate cream mini tarts.As she stated this is one of her favourite recipes.

chocolates and raspberries
Photo by Lisa Fotios on Pexels.com

Recipe

(serves 4)

For the base

  • 1 cup almonds
  • 1/4 cup cocoa powder 
  • 1/4 tsp salt 
  • 1/8 cup coconut oil

For the filling:

  • 90gr dark chocolate 
  • 1 cup almond milk
  • 7 pitted medjool dates 
cocoa powder with powdered sugar in glass jars
Photo by Jess Bailey Designs on Pexels.com

Place the ingredients for the base in a high-speed blender and mix until well combined. Mixture will be sandy. Separate the mixture into four tart pans (reserve some for topping) and form the base by pressing firmly onto the bottom using your fingers. Refrigerate and continue with the filling. Add dates and milk in a high-speed blender and blend until a smooth mixture is formed. Melt the dark chocolate in the microwave and add in the blender. Mix for a few more seconds. Fill each cooled tart with the chocolate cream and top with the remaining base mixture and extra melted dark chocolate (if you want). Refrigerate overnight and enjoy!

Photo Hara Korakaki

Another delicious and guilty-free recipe from Hara Korakaki!Now it’s your turn to try it!

Follow Hara’s Foodblog here.

Eleni Kadigkou Xx

Beetroot juice, how to boost your workout in natural way and other benefits

Holidays are over and if you have overdone it with food and alcohol we are here to share some detox tips for you .Our plan includes the beetroot juice for today,a juice that according to scientific studies aids athletes to improve their athletic performance,but its benefits are multiple.

red and black round ornament
Photo by Eva Elijas on Pexels.com

 Beetroot juice has become one of the most popular ergogenic supplements for athletes.Let’s take a look what makes the beet such an athletic nutritional powerhouse.

Beets are a rich source of potent antioxidants, such as vitamin C, carotenoids, phenolic acids, and flavonoids, along with nitrate.Nitrate is a chemical naturally occurring in certain foods and is converted into nitric oxide when consumed.

Studies indicate vegetables high in nitrate promote improved health and athletic performance.

Drinking beet juice raises nitric oxide levels in your body.Research shows nitric oxide can increase blood flow, improve lung function,and strengthen muscle and contraction.This combination has stimulated athletes to supplement with beet juice for improved cardiorespiratory endurance and performance.The importance of cardiorespiratory fitness for athletes and active adults is essential.This component of physical fitness refers to the ability of the circulatory and respiratory systems to supply oxygen to working muscles during prolonged exercise.

Nitric oxide (NO) from beet juice helps this process. It is shown to increase cardiorespiratory performance and improve muscle function.

athlete bike black and white cycle
Photo by Pixabay on Pexels.com

According to a small 2012 studyTrusted Source,drinking beet juice increases plasma nitrate levels and boosts physical performance.

During the study, trained cyclists who drank 2 cups of beet juice daily improved their 10-kilometer time trial by approximately 12 seconds. At the same time, they also reduced their maximum oxygen output.

The dose given to them did not exceed ½ litter of beetroot juice and the time of taking it should be 3 hours before the beginning of the exercise.As it is known the nitrate reaches the highest levels in the plasma 2-3 hours after taking it and remains in high levels for about 6-9 hours.

Other Benefits

  • Helps Lower Blood Pressure
  • May slow the progression of dementia
  • Good source of potassium
  • Good source of other minerals
  • Anti-cancer properties
  • Supports liver
  • May Reduce Cholesterol

By adding beetroots in your diet and especially if you consume them raw you can take full advantage of the multiple benefits they offer.The bloody-red vegetable is full of antioxidants and you can combine it with other veggies or fruits.

Recipe

(serves 1)

  • 3 normal size beetroots
  • 2 carrots (optional)
  • 1 green apple (optional)
Photo Panagiotis Kadigkos

Run the ingredients through a juicer, alternatively blend it in a high-speed blender until smooth. Strain and drink immediately.

Note

Keep in mind that if your purpose is to improve your exercise stamina you should drink it 2-3 hours before you begin .

Photo Panagiotis Kadigkos

As from my experience,since I don’t drink it very often I haven’t ascertain if it boosts my workout but for sure helps decrease the abdominal bulking.

Photo Panagiotis Kadigkos

For more information you can check some of the sources that I came across to help me complete the article Verywellfit.com and healthline.com

If you have any question,suggestion,or if you are willing to try the beetroot juice let me know!

Photos of the article: Panagiotis Kadigkos

Eleni Kadigkou Xx

Healthy mushroom soup by Hara Korakaki . First Recipe from our detox weekly plan after holidays .

Happy New Year to everyone! How was your Holidays?I hope that you had a great time even though the conditions are not the appropriate.But what is better rather than gathering for Christmas dinner with family or New Years Eve with close friends?However do you feel like you overate and deviated from your diet plan?Here on Escape Karma we will publish detox recipes for the whole week.

detox text on round blue plate
Photo by Vegan Liftz on Pexels.com

The first recipe comes from our contributor editor Hara Korakaki . I am so glad for your feedback about her posts , it seems that you love them . Today Hara has a healthy mushroom soup for us , let’s share !

Quick and healthy mushroom soup 🍄


Recipe (serves 1):

  • 150gr mushrooms
  • 1 spring onion
  • 1 tbsp olive oil
  • 1/2 tbsp wholemeal flour
  • 1/2 cup milk
  • 1/2 cup water
  • onion powder
  • salt and pepper 
brown and white mushrooms in brown woven basket
Photo by carboxaldehyde on Pexels.com

Start by chopping mushrooms and spring onion and then place them in a non-stick pan on medium heat. After about 5 minutes or until they are cooked, add the flour. While stirring add milk, water and spices. Let it shimmer for about 20 minutes and serve warm. I served mine with cheese on grilled bread 🧀

Photo Hara Korakaki

Hara Korakaki founder of Hara’s Food Blog

We suggest to give it a try , we swear by Hara’s recipes . I am of the lucky ones who have the chance to enjoy her cooking and pastry skills ! We will reveal the detox plan tips and recipes daily ! Stay tuned !

Eleni Kadigkou Xx

Christmas Porridge , holidays breakfast made by Hara Korakaki

New contributed article from Hara’s Foodblog is here ! Hara’s imagination never stops amaze me , today she is sharing with us her beautiful idea for the ideal Christmas breakfast . This year we have all indulged in homemade cooking ,under the given circumstances .

Here I reproduce her words and recipe

Christmas is coming soon, so I became a bit creative today and made this extra dark chocolate porridge with a Christmas tree made from kiwi, a banana star and goji berries 🎄 

Recipe

  • 40gr oats
  • 200ml milk
  • 30gr extra dark chocolate sprinkles 

Place all the ingredients in a pan and cook, stirring occasionally, until the oats are soft and the mixture is thick. Spoon the oatmeal into a bowl and sprinkle with toppings of your choice. Serve and enjoy!! 

Image Hara Korakaki

If you want to see more recipes from her you can follow her on Instagram : Hara’s Foodblog

In case that you are going to give it a try send us your attempts !

Eleni Kadigkou Xx