FROZEN BANANAS WITH NUT BUTTER COVERED IN CHOCOLATE

     I was listening to a podcast last Wednesday about how it takes us around 45 days to change a habit and build a new one. Our mind was able to create several perceptions, ideas and feelings on how to react on certain situations of stress or anxiety. But we can always change a bad habit by training our brain again. It seems very encouraging information for people dealing with chronic stress or who have a bad habit (like smoking) and it all goes back into the idea that it's all in our mind. Learning how to train our mind is very important if we want to be in control of what happens everyday. If you want to listen to this podcast, it's from Almost30 and you can find it on itunes or Spotify. 

     It's one of the podcasts that I listen to on my way to work everyday or on quiet weekends. I find that listening to podcasts is so calming and a great way to learn things or educate yourself on matters. Also, it can be crazy fun! There are numerous podcasts out there on so many areas of interest. Politics, lifestyle, wellness, women's health, animals, food and so many more. You pick your favourite and listen to it whenever you want to.

       Another thing I like to do these days is eat a bit healthier and tastier. This goes without saying that I enjoy both, a healthy/hearty meal, but also a burger. I believe we need a balance in our live and to enjoy everything in moderation. However, the only thing I pay caution to is ingredients. That's why most of the time I like making my own junk food or sweet snacks. It's all about the quality of the ingredients. And when you use good quality, you can for sure taste the difference.

     So, last Sunday, preparing for the week ahead, I decided to make some frozen treats to make the week a little sweeter. Everyone loves bananas or at least everyone I know. Bananas are a great fruit to freeze and it can be eaten quite easily frozen. The idea came to do something like a nut butter cup. But during summer the flavours need to be more fruity and light. Hence, the frozen banana slices, layered with some delicious nut butter and covered with melted chocolate. 

    The recipe is nothing complicated to feel stressed about. It takes sometime however during freezing and freezing again a couple of times, so you might want to do some prework the night before or leave it for a whole day (with breaks of course) of preparing these treats. It's up to you how you do it. Also, for those mums out there, this can be a fun activity to do with your kids. I know I enjoyed doing the dipping of the bananas into the chocolate...

Frozen Bananas with nut butter covered in Chocolate

ingredients (for 10 to 12 bites)

3 medium to big bananas

2 tablespoons tahini or almond butter 

1 tablespoon melted coconut oil

200gr dark chocolate to melt (over 60%)

a toothpick or a thin wooden stick or skewer

toppings (optional)

chia seeds

cacao nibs

shredded coconut

How do I make it?

1. First, start cutting your bananas into 1cm slices. Then in a bowl mix together the nut butter and coconut oil. Place a baking sheet onto a flat tray and start layering half of the banana slices with the nut butter mixture, making sure it's not a lot so it doesn't fall off the banana. Place the banana slices that you cover onto the tray and once you're done with all the half slices (make sure you leave another half to put on top), place the tray in the freezer for 30 minutes.

2. Take the tray out and start topping the naked banana slices with another banana slice on top. Again, when you're done, place the tray into the freezer for 30 minutes.

3. Melt your chocolate by putting it in a bowl and then in the microwave for 1 to 2 minutes. You have to check your chocolate every minute or so, because if you heat it up for longer it might burn. Mix it a little bit with a spoon and if there is still some unmelted chocolate, heat it up for 30 seconds or until everything is melted. You may have to repeat the process of heating and mixing several times. The other choice is to boil some water in a medium pot and then put your bowl on top, so it covers the opening of the pot. What we can a "bain Marie". You choose the best option for you.

4. When the chocolate is ready, place the toppings in seperate bowls. If you're using shredded coconut, place it in a flat plate. Take out the pan from the freezer. Then, take your toothpick or wooden stick and try to catch the banana slices with it. Place the banana slice carefully into the bowl of chocolate. Swirl it around slightly so it covers the whole banana bite. When you take the toothpick out of the chocolate, let it on top of the bowl for a few seconds so the excess chocolate drops again into the bowl. When you feel it's ready, place the covered banana bite vertically onto the tray. If it doesn't slide off the toothpick on its own, use a fork or a spoon to put some pressure on the top so it comes out. If there is a whole on the top, simply add some more chocolate with a teaspoon or add some of your favourite toppings. 

5. If you want to cover the bites with coconut, simply before placing the bites onto the tray, swirl them around the coconut you have laid out on the plate. Use your hands to cover all the sides and the top quickly, as the chocolate is still melting and it might end up on the plate and not the banana bit if you're not quick. When you're done, transfer the bite onto the tray and place it with the technique I mentioned on step 4. 

6. Repeat the techniques in step 4 or 5 until you're done with all the banana bites. Place the tray on the freezer for at least 4 hours or overnight. Then they're ready, frozen to be eaten!

HEALTHY BANANA AND OATMEAL BREAD (AND SOME TALK ABOUT EMOTIONAL EATING)

     It's been a while since I've written a recipe. I won't tell you clichés about how busy life is, because that's what it's like to most of people. The truth is I lacked the inspiration in my life I really needed. I am a sensitive and emotional human being and most of the times if I feel uninspired it shows up in every aspect of my life. So, my blogging life was affected as well. Since the last time I blogged, I've been to an amazing trip in Greece to Elafonisos island with my two best girlfriends. We had such a relaxing time, doing almost nothing but sunbathing, swimming and eating during the night. What else did we need? Just some quiet for a while...

     But it's not only my everyday life that gets affected by emotions,it's food as well. With food I share a love and hate relationship for a lot of years. I almost never like to talk about it and really, who cares? I enjoy food very much, but sometimes when stress sneaks into my life, I overuse food for the wrong reasons. Then I stress about food, which leads to more stress, which leads to more food and...you get the picture. 

     I've read a lot of articles talking about "listening to your body" and I always thought they were talking nonsense or made it seem so simple, when it's not. Willpower. Such a strong word and also so far to reach sometimes. And what about having an order in your life? 

   It often seems that when chaos exists in your life, it's the reflected chaos inside you that you look at. 

So, I had to do something about it.

     In my journey towards realising what my body is saying to me, I tried for the last two months to keep a journal. Not a calorie and food intake journal, but an emotional journal.  Every time I am hungry I make a note about how I am feeling at that time of the day. Then I can see which days or periods during the day I am really hungry and when I am just bored, angry, stressed or sad about something going on in my life. It's really a silly task to let myself realise sometimes that it's not hunger that's making me crazy and not being able to concentrate on something else. It's my own emotional chaos that is recking everything. If anything sounds familiar to you, then maybe you should give it a try and see if something clicks in your head. You can also read this article I found that talks suggests doing a Broccoli test before you eat anything. It also talks a lot about emotional eating. 

     Another major change in my life that helped me a lot with my relationship with food was exercise. But not once or twice a month exercise. Daily one, with a few breaks between the week. My plan? Plan ahead... Every Sunday I make a schedule about possible gym days, running or Pilates during the week and give it my best to try to do them all. So far it has really helped that in my new internship position we have a pretty good gym where I spend all my lunchtime days there. I am pretty sure my classmates and colleagues think I am a freak for doing so, but it really makes me feel amazing afterwards. I am doing a lot of HIIT sessions combined with running and Pilates, which I can never give up. 

     In this spirit of a healthier body and mind, I made a recipe this morning for a healthy banana bread with oatmeal, oat milk and walnuts. It's a real treat and since it's not very sweet, it's a good choice for breakfast. What I like doing with it is toasting it slightly and then slather on top some crunchy peanut butter. I am already hungry talking about it!

Healthy Banana and Oatmeal bread

ingredients (for one loaf)

2 large ripe bananas smashed and one not so ripe

1/4 cup oatmilk (or any other type of milk)

1/3 cup olive oil or vegetable oil

1 cup whole wheat flour

3/4 cup oats

1 teaspoon cinnamon

2 eggs

2 tablespoons honey or maple syrup

1 teaspoon baking soda

1 teaspoon baking powder

1/2 teaspoon salt

1/4 cup crushed walnuts

how do I make it?

1. Preheat oven to 180 C. In a large bowl whisk together the oil and honey. Then pour inside the eggs and whisk again very well until everything is combined. Add the milk and smashed bananas. 

2. Lastly add the flour, oats, baking soda, baking powder, cinnamon and salt and mix everything very well. Mix in the walnuts.

3. In a prepared loaf pan pour the bread dough. Take your other banana and slice in lengthwise. Top the unbaked bread with the two halves of banana. 

4. Bake the bread for 40 minutes or until slightly golden brown. 

5. Let it cool for about 10 minutes and then enjoy it while it's still warm.

HONEY ROASTED BANANA WITH QUARK AND WALNUTS

     It is so strange how time passes by. The one minute you meet a person you find too akward to be around with and the next minute you are together for three years, have traveled to two countries together, moved to a foreign country together and had more food indulgencies together than seperately. I don't like melodramatic thoughts and attitudes, I am more of a moment person. If I can enjoy it now and feel good about it now, then I don't care about it in the future. And I think this is a good way (maybe not the best) to experience every relationship. Think about how the relationship is now, in the present, and enjoy the very good moments. Yes, bad moments are always there, heck I fight everyday with my boyfriend since we moved in together, but try not to focus on those and most importantly, move on...

     To celebrate our little anniversary, my sweet boyfriend got me a rose bouquet, which I photographed and feautured in this recipe. I like the fact that it is not a red roses bouquet, as I find those to be a bit of cliche. Flowers always make me smile and bring out my creative personality. Not the squeeky, girly one, but the calm, serene and at peace self. Bright colors are the best way to make my mood and make me concetrate. As well as a clean and tidy space, I like my home to have a neutral vibe with a few hints of color. This can be easily achieved with flowers. My personal choices? Peonies and roses.

     To get you back into the mood of cooking and eating, I was googling recipes of what to do with quark cheese. If you don't know what quark is, then you must know that it is mostly used in Germany, Austria and Switzerland, as well as some other northern countries like the Scandinavian countries. It is quite sour and has a creamly somewhat crumbly texture. It reminds me of a greek cheese we have, called "Katiki" . As I googled I realised that in Germany they make a Käsekuchen or cheesecake with it, so I decided to give it a go in the future and see what happens. Austians also use it in strudels and other desserts.

     Today I missed most of the ingredients for a cheesecake, but my imagination didn't give up on me. I had a few extra bananas lying in the fridge, almost ready to go bad. Why let them go bad and not take advantage of them by roasting them? Yeah, you heard me right. In a life of a foodie or a gourmet eater, bananas are roasted with extra honey and cinnamon. Then, topped on a big and fluffy layer of quark, ready to be devoured in a few minutes...

Honey roasted banana with quark and walnuts

ingredients (for two persons)

2 medium ripe bananas

300gr quark

2 teaspoons cinnamon

2 tablespoons good quality honey

1 handful of walnuts

optional: other nuts

How do I make it?

1. Preheat your oven to 200 C. Slice your bananas lengthwise and place them on a heatproof pan. Sprinkle with honey generously and then with cinnamon. You can add as much as you like, I only put the ammount I used.

2. Roast your bananas for 10 minutes.

3. As your bananas are being roasted, take out two bowls. Fill bowls with almost same ammount of quark. Add some honey and the walnuts. 

4. Take your bananas out of the oven and transfer them carefully to the bowls of quark. 

5. Enjoy peacefully, while listening to some jazz music!

EASY OATMEAL, BANANA AND ALMOND COOKIES

     Getting a new appartment ready and set is not an easy process, I can definately comfirm that now. For example, we still have a few things lying around on the floor and we as we are both busy busy people, we only have weekends to actually do something for the apartment. So this weekend we were very happy to buy a new Kenwood food processor in bright white, which I am sure will be my best friend during the cold winter (haha just kidding). But it's true guys, this thing is amazing! I cannot wait to make all these cool recipes with it. Yesterday, we also had a small visit to IKEA to get a few things for our bedroom and the kitchen again. I got things like a big Wok pan, a muffin pan, new pillowcases and some other cool stuff. 

     During the weekend it was very sunny and we had plans on going to the mountains on Sunday, but a few things got in the way of doing that. For instance, we woke up at 8 am and it was so foggy until 10am you couldn't see the rooftops of the houses, so it was not very inviting for adventures. But then, at around 11 am the sun came out and we decided to go for a walk at a nearby forest where we live. It was so amazing, so big and so green. You could feel the energy of the nature surrounding you. Then we headed back home and decided to make a little treat for our blog viewers and for students like myself who need a few snacks for the long days in school. On the plus side, they are very healthy and will keep you full with energy during the day.

     As you have probably guessed from the title, it's all about oats, banana and almonds. A combination I truly love because it is very nutty (due to the almonds) and sweet without being too sweet. You can make them as big or as small as you would like. I made small ones so I can carry them with me during the day and nibble on them at University. I have forgotten how much tiring intellectual work is to tell you the truth. These cookies have no sugar in them, for anyone who is avoiding white sugar. The ingredients are very simple and I think you will enjoy making them all year around. 

Easy Oatmeal, Banana and Almond cookies

(makes 8 to 12 cookies)

ingredients

1 1/5 cups of oats

2 medium ripe bananas

1/4 cup softened butter

1 tablespoon honey

2 tablespoons  crushed almonds

1/4 teaspoon cinnamon

how do I make it?

1. Your first step would be to smash your bananas in a small bowl using a fork. It's best if the bananas are really ripe, as it will make the process much easier. Smash them until you get a nice pulp. 

2. In another larger bowl put your oats, the softened butter, honey, almonds, cinnamon and the smashed bananas. Start mixing really well with your electric stand or hand mixer until a kind of soft dough is created.

3. Lay a parchment paper on a large pan.With your hands take a spoonfull of the dough and start kneeding it to a small ball, a little bit smaller than a golf ball. Place the dough ball on the parchment paper and press it a bit on the top to flatten it. You can leave it as it is if you like your cookies to be like small balls. But if you like the cookie shape then press them lightly. Do the same thing with the rest of your dough until there is none left.

4. Bake your cookies at 180C for 25-30 minutes or until they are golden brown.

5. Enjoy with a big glass of milk!

HONEYDEW MELON, BANANA AND OAT SMOOTHIE (SMOOTHIE ΜΕ ΠΕΠΟΝΙ, ΜΠΑΝΑΝΑ ΚΑΙ ΒΡΩΜΗ)

    With only 4 weeks until I move to Zurich, things begin to look exciting and scary. My boyfriend and I have found an apartment to rent, which is close to the city centre and now the fun part of looking for furniture begins. I swear to you I spend a lot of hours on the website of IKEA, looking for the perfect bed or the cute wooden table we are going to decorate our house with. I am certainly taking inspiration from my favourite interior bloggers of My Paradissi and My Scandinavian Home. We decided to take it slow and decide each time for each room, because we are so overwealmed with excitement we might as well buy the whole IKEA building (can't afford it, but just saying...). I really can't wait to have my first own place where I will spend most of the time cooking and reading and snuggling in the winter. And also, I can't wait to show you some of the stuff I have placed inside.

    Με μόνο 4 εβδομάδες να απομένουν μέχρι να μετακομίσω στη Ζυρίχη, τα πράγματα αρχίζουν να φαίνονται συναρπαστικά και τρομαχτικά. Το αγόρι μου και εγώ έχουμε βρει ένα διαμέρισμα προς ενοικίαση, το οποίο βρίσκεται κοντά στο κέντρο της πόλης και τώρα ξεκινάει η διασκεδαστική περίοδος της εύρεσης επίπλων. Σας ορκίζομαι ότι περνώ αμέτρητες ώρες στην ιστοσελίδα του IKEA, κοιτάζοντας για το τέλειο κρεβάτι ή εκείνο το χαριτωμένο ξύλινο τραπέζι με το οποίο θα διακοσμίσουμε το σπίτι μας. Αυτή τη στιγμή αντλώ έμπνευση από τις αγαπημένες μου bloggers My Paradissi και My Scandinavian Home. Αποφασίσαμε να μην βιαστούμε και να κοιτάζουμε κάθε δωμάτιο ξεχωριστά, καθώς είμαστε τόσο ενθουσιασμένοι που μπορεί να αγοράσουμε ολόκληρο το κτίριο του IKEA (μεταφορικά βεβαίως, δεν έχουμε τα χρήματα γι αυτό...). Πραγματικά δεν μπορώ να περιμένω τη στιγμή που θα έχω το πρώτο δικό μου σπίτι όπου θα περνάω τον περισσότερο χρόνο μαγειρεύοντας, διαβάζοντας και χουζουρεύοντας τον κρύο χειμώνα. Και επιπλέον, δεν μπορώ να περιμένω να σας δείξω μερικές φωτογραφίες από τη διακόσμηση.

     Summer is still here and although my city is a bit empty right now, it's better for taking time to enjoy it. What better way to enjoy summer than a fruity and light smoothie? That's why an idea got in my head the other day. I had some honeydew melon laying around in the house and although I enjoy it as a fruit just fine, I thought what it would taste like in a smoothie. It didn't take long for the idea to develop in my head, so I created this smooth blend of honeydew melon, banana and oats. You can sip it as a refreshing beverage or as a breakfast. It tastes so good, I promise!

    Το καλοκαίρι είναι ακόμα εδώ και παρόλο που η πόλη μου έχει αδειάσει λίγο τώρα είναι η ιδανική στιγμή για να την ευχαριστηθώ. Και τι καλύτερος τρόπος για να ευχαριστηθεί κανείς το καλοκαίρι από ένα φρουτένιο και ελαφρύ smoothie; Γι αυτό το λόγο μια ιδέα μπήκε στο μυαλό μου τις προάλλες. Είχα λίγο πεπόνι στο σπίτι που δεν το έτρωγε κανείς και παρόλο που το απολαμβάνω μόνο του, σκέφτηκα πως θα ήταν να γινόταν smoothie. Η σκέψη δεν άργησε να εξελιχθεί στο μυαλό μου, οπότε δημιούργησα από το απαλό μείγμα από πεπόνι, μπανάνα και νιφάδες βρώμης. Μπορείτε να το πιείτε σαν δροσερό ρόφημα ή σαν πρωινό. Έχει τέλεια γεύση, σας το εγγυώμαι!

Honeydew melon, banana and oat smoothie

ingredients (for 2 persons)

1 cup melon

1 frozen banana

1/2 cup yoghurt

1/2 cup cold water

1 tbsp honey

4 tbsp oats

dash of cinnamon

how do I make it?

1. Blend all of your ingredients in a blender until smooth. Serve right away and enjoy with a large straw.

Smoothie με πεπόνι, μπανάνα και νιφάδες βρώμης

υλικά (για 2 άτομα)

1 κούπα πεπόνι

1 κατεψηγμένη μπανάνα

1/2 κούπα γιαούρτι

1/2 κούπα κρύο νερό

1 κουταλιά μέλι

4 κουταλιές νιφάδες βρώμη

λίγη κανέλλα

πώς θα το φτιάξω;

1. Ανακατέψτε όλα σας τα υλικά σε ένα μπλέντερ και ανακατέψτε μέχρι να δημιουργηθεί ένα απαλό μείγμα. Σερβίρετε αμέσως και απολαύστε με ένα μεγάλο καλαμάκι.

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SMOOTHIE ME ΚΑΚΑΟ, ΜΠΑΝΑΝΑ, ΦΥΣΤΙΚΟΒΟΥΤΥΡΟ ΚΑΙ ΑΒΟΚΑΝΤΟ

    Το καλοκαιράκι έκανε την είσοδό του επιτέλους και όσοι καταφέρατε να ξεφύγετε λιγάκι αυτές τις μέρες, τολμήσατε να βουτήξετε στην παγωμένη (μέχρι τώρα) θάλασσα. Όσοι πάλι περιμένετε να μπει για τα καλά το καλοκαίρι και να ανέβει ο υδράργυρος πάνω από 30 C παραμείνατε να απολαμβάνετε δροσερά κοκτέιλς και χυμούς. 

     Εγώ αυτές τις μέρες απολαμβάνω τη χαλάρωση και την ξεκούραση. Τρέφομαι με πιο υγιεινές τροφές και κοιμάμαι πολύ. Αρκετά πολύ. Πιστεύω πως όταν βιώνουμε τη γρήγορη καθημερινότητα που δημιουργείται από τη δουλειά και τις υποχρεώσεις, δεν καταλαβαίνουμε πόση κούραση συσσωρεύεται με τον καιρό. Μόνο όταν πάψουμε να αγχωνόμαστε για το αν θα προλάβουμε να τα κάνουμε όλα, πραγματικά χαλαρώνουμε και όλη αυτή η κούραση που υπήρχε αρχίζει και εμφανίζεται. 

     Για όσους από εσάς εργάζονται και κουράζονται καθημερινά σας έχω ένα smoothie που όχι μόνο θα σας γεμίσει με ενέργεια, αλλά θα σας γλυκάνει και λιγάκι (που το χουμε όλοι ανάγκη). Το ακατέγραστο κακάο που δεν περιέχει καθόλου ζάχαρη ήταν η τροφή των Μάγια και των Αζτέκων, προσφέροντάς τους ενέργεια (λόγω της καφεΐνης) και μακροζωία εξαιτίας όλων εκείνων των αντιοξειδωτικών ουσιών, όπως τα φλαβονοειδή. Το αβοκάντο από την άλλη, έχει αρχίσει να κάνει αισθητή την παρουσία του ως υπερτροφή λόγω της περιεκτικότητάς του σε μονοακόρεστα λιπαρά που έχουν συνδεθεί με τη μείωση της χοληστερίνης και τη διατήρηση ενός υγιούς βάρους.

     Αυτό το smoothie λοιπόν όχι μόνο θα σας χορτάσει, αλλά θα σας ωφελήσει παράλληλα.

Smoothie με κακάο, μπανάνα, φυστικοβούτυρο και αβοκάντο

υλικά (για 2 άτομα)

1 μπανάνα κατεψυγμένη

1/2 αβοκάντο

2 κουταλιές της σούπας κακάο

2 κουταλιές της σούπας φυστικοβούτυρο

1 ποτήρι γάλα της προτίμησής σας

πώς θα το φτιάξω;

1. Κόψτε την μπανάνα σε μικρές φέτες και προσθέστε την πρώτη στο μπλέντερ.

2. Έπειτα, κόψτε το αβοκάντο στη μέση και προσθέστε το μισό. Μπορείτε εύκολα να πάρετε το περιεχόμενό του με τη βοήθεια ενός κουταλιού. 

3. Προσθέστε το φυστικοβούτυρο, το κακάο και το γάλα τελευταίο. 

4. Θέστε σε λειτουργία το μίξερ για 1-2 λεπτά. Σερβίρετε σε ποτήρια και απολαύστε.