Fresh salad to celebrate a lovely sunny day! 🌞🥰💙🍀 for this recipe I used what I had available at home. You will need a handful of spinach, handful of cos lettuce chopped (you can use any greens that you like), 30g of cooked and roasted black beans, 2 heart of a palm sliced, 1/4 of avocado, 1/4 piece of red pepper and a slice of lemon for dressing! A perfect light and complete meal! 🌞🌞🌞
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#mindfulnutrition #mindfuleating #vegannutritionist #recipedeveloper #healthyfood #fusioncuisine #creativity #passionforfood #inspired #SumSanos #nutritionfactsorg #hownottodiecookbook #saltfree #oilfree #vegan #glutenfree #drmichaelgreger #proteinpower #love #plantbased #superfood #beans #sunny
#lovewithoutdepending #gratitude

RECIPE (serves one)

A handful of spinach
A handful of cos lettuce chopped (you can use any greens that you like)
30g of cooked and roasted black beans
2 heart of a palm sliced (can use artichokes instead)
1/4 of avocado
1/4 piece of red pepper
A slice of lemon for dressing

METHOD
Oven on at 200 degrees Celsius
Rinse under the tap water and drain half a tin of cooked black beans. Then add it to a baking tray on top of a parchment paper. Into the oven for about 15 minutes.

It will look like this 👇 when ready and if you want you can season with smoked paprika before roasting. Remove from the roasting tray and set aside.

Assembly the salad and leave the beans for last. Drizzle lemon juice all over it and it’s ready!

I hope you enjoy it!

Much love and gratitude!!!

Nai 🙂 x

You can make this delicious porridge using raw beetroot, cooked beetroot or beetroot powder. Beetroots are packed with essential nutrients and a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. Beetroots have been associated with numerous health benefits, including lower blood pressure, and increased exercise performance. 🥰💙🍀
https://nutritionfacts.org/topics/beets/
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#mindfulnutrition #mindfuleating #recipedeveloper #healthyfood #strawberrylover #SumSanos #hownottodiecookbook #drmichaelgreger #nutritionfactsorg #saltfree #oilfree #refinedsugarfree #glutenfree #nosugar #creativity #porridge #vegan #organic #plantbasedfood #plantbased #inspired #beets #beetroot #beetrootpowder #oats #vegannutritionist #lowbloodpressure #lovewithoutdepending #gratitude

RECIPE (serve 1)
40g of porridge oats⁰
250ml of plant based milk
1 tsp fo beetroot powder (you can grate one small beetroot raw or cooked and use its juice)
1 Tbsp of ground flaxseeds (optional)
Strawberries and banana

METHOD
Add the oats, milk and beetroot powder/juice into a sauce pan and cook it for about 15 minutes. Then add the fruit of your choice, the flaxseeds and enjoy this delicious and nutritious porridge!

I hope you enjoy it!!!

Much love and gratitude!!!

Nai 🙂 x

Wow…literally ready in 30 minutes. So easy and delicious, packed with nutrients and flavours. I used firm tofu in this recipe, but you can make it without or add a protein of your choice!!! This recipe is oil and refined salt free. @nutrition_facts_org 🍝🥰💙🍀Instagram: naianeserafin
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#mindfulnutrition #mindfuleating #recipedeveloper #healthyfood #SumSanos #hownottodiecookbook #drmichaelgreger #nutritionfactsorg #saltfree #oilfree #refinedsugarfree #glutenfree #wholegrain #pasta #healthyfood #creativity #passion #plantbasedfood #plantbased #inspired #tofu #mushrooms #tomatoes #vegannutritionist #bakeddoughnuts #lovewithoutdepending #gratitude


RECIPE (serve 3)

150g of firm tofu (or any other protein)
1 onion peeled and chopped
2 garlic cloves peeled and chopped
2 celery stalks chopped
6 closed cups mushroom
2 Tbsp of chopped parsley
100ml of water
425g Tetra Pak tomatoes sauce (passata)
150g of wholegrain pasta of your choice (I used fusilli)

METHOD

I like to bake the tofu for at least 15 minutes before adding it to the sauce. You can choop the tofu in scares then place it on a baking tray on top of a parchment paper and bake it in the oven at 200 degrees Celsius. Once it’s ready set aside.

In a medium/large saucepan add all the ingredients a part from the tofu, tomato sauce , parsley and pasta. Let it cook until the water evaporates.
Then add the tomato sauce and tofu and let it cook for 20 minutes.

While the sauce is cooking, you can prepare the fusilli pasta accordingly to the package instructions.

After 20 minutes add chopped parsley. Check if the past is cooked, drain it and add to the sauce. Mixing well and let it cook for another 5 minutes on a medium heat. And it’s ready to serve.

I hope you like it!!!

Much love and gratitude!!!

Nai 🙂 x

Chocolate temptation…chocolate cravings! This decadent chocolate dates doughnuts definitely hit the spot. Plus what not to like when you know that you are eating a delicious healthy alternative to chocolate doughnuts? It’s vegan, oil and unrefined sugar free and baked. Coverd with a gooey chocolate and dates glaze!!! Chocolate lovers, this is the one for you!!!😋🥰💙🍀 Instagram: naianeserafin @nutrition_facts_org
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#mindfulnutrition #mindfuleating #recipedeveloper #healthyfood #SumSanos #hownottodiecookbook #drmichaelgreger #nutritionfactsorg #saltfree #oilfree #refinedsugarfree #glutenfree #nosugar #healthyfood #creativity #passion #plantbasedfood #plantbased #inspired #dates #datessugar #cocopowder #doughnuts #cocoa #vegannutritionist #bakeddoughnuts #lovewithoutdepending #gratitude

RECIPE (makes 16 small doughnuts)

1 cup of almond flour
1 cup wholegrain organic flour (for gluten free, use brown rice flour)
1/3 cup cocoa powder
1/3 cup of dates sugar (or any other unrefined sugar)
2 teaspoons of baking powder
1 cup unsweetened non-dairy milk (I used oat milk)
1/4 cup of plant based yogurt
1/4 cup raw almond butter
2 tablespoons ground flax seeds, plus 4 tablespoons water (2 eggs substitute)

For the glaze:
50g of dates (soaked overnight)
1 Tbsp of Cocoa powder
2 cups of water

METHOD

Starting by mixing the flax seeds and water, so it can set aside to make the vegan egg.

Put the oven in at 180 degrees Celsius
I used a silicone doughnut mold, but you can add the mixture into a plastic bag and pipe circles on a parchment paper ont too of a baking tray instead.

I forgot to take a picture after I put the mixture into the mold…posting this picture so you can have an idea of what I am talking about. Sorry 😦

Add all the dried ingredients and mix it well then set aside.

In a separate container add the wet ingredients, including the vegan eggs and mix well.
Now add the dry ingredients to the wet and mix well until smooth.
It’s ready to pipe and into the oven it goes for about 15 minutes. Then I check it with a toothpick to see if its done.

While it’s in the oven, prepare the glaze.

In a blender, add the soaked dates, 2 cups of water (use the water that you soak the dates too) and the ccocoa powder. Blend it well and transfer it to a saucepan.

Keep mixing it until gets to boil. Then continue cooking it until it reduces like a thick sauce.

Once the doughnuts are ready, go on and glaze the doughnuts with a brush and sprinkle with dried raspberries for extra flavour!

I hope you enjoy it!!!

Much love and gratitude!!!

Nai 🙂 x

Delicious and mouthwatering spread. Is so versatile that you can make with different flavours. This one was inspired by the book – How not to die cook book (Dr Michael Greger). Its garlicky and tangy flavour, has become a personal favourite. The main ingredient in hummus is chickpea and it is highly-nutritious. 🥰💙🍀
.Instagram: naianeserafin
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#mindfulnutrition #mindfuleating #recipedeveloper #healthyfood #SumSanos #hownottodiecookbook #drmichaelgreger #nutritionfactsorg #saltfree #oilfree #sugarfree #glutenfree #nosugar #healthyfood #creativity #passion #plantbasedfood #plantbased #inspired #proteinpower #refinedsaltfree #hummus #misopaste #stayhome #lovewithoutdepending #gratitude


RECIPE

425g of Tetra Pak chickpeas or drained and rinsed
1/4 tsp of smoked paprika
1/4 tsp of ground cumin
2 garlic cloves peeled and chopped
Juice of a lemon
60g of tahini
1 tsp of white miso paste
1/4 cup of water (if need it)

METHOD

Put all the ingredients in a food processor a part from the water.
Blend it well and check if it has the desired consistency, if not add a bit of water until you get the result you want. I used 1/4 cup of water for this recipe.

I hope you enjoy it!!!

Much love and gratitude!!!

Nai 🙂 x

Beans reminds me so much of Brazil …as much as Carnival, football, Rio, caipirinha…Beans is a every day meal.
Feeling a bit homesick these days, decided to make an easy Red Kidney Beans Casserole to bring the love of my family a bit closer!!! Love and missing you all!!!
🥰💙🍀 you may want to follow me on Instagram @naianeserafin 💙

This is a paragraph extracted from a a very interesting article @nutrition_facts_org
Will post the link at the end
“…Sifting through some half a million studies, nine independent research teams from around the globe created a landmark scientific consensus report reviewed by 21 of the top cancer researchers in the world. One of their summary cancer-prevention recommendations is to eat whole grains and/or legumes (beans, split peas, chickpeas, or lentils) with every meal. Not every week or every day. Every meal.
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#mindfulnutrition #mindfuleating #recipedeveloper #healthyfood #fusioncuisine #creativity #passionforfood #inspired #drmichaelgreger #SumSanos #nutritionfactsorg #hownottodiecookbook #saltfree #oilfree #vegan #glutenfree #proteinpower #plantbased #superfood
#lovewithoutdepending #gratitude

RECIPE (serves 10) I make a big saucepan so I can freeze some 🙂

3 of 400g Tetra Pak red kidney beans
1 of 400g Tetra Pak chopped tomatoes
1 Onion peeled and chopped
3 garlic cloves peeled and chopped
3 celery stalks chopped
3 carrots peeled and sliced
2 bay leaf
2 Tbsp smoked paprika
1 Tbsp ground cumin
Water to cover the ingredients
Handful of chopped parsley

METHOD

1 – In a large saucepan add I cup of water and onions, garlic, bay leaf, cumin, smoked paprika. Let it cook until the onion is tender.

2 – Then add the carrots and celery. Cook it for about 10 minutes then add the tomatoes and beans and cover it with water. Lower the heat and let if cook for about 30 minutes.

3 – After 30 minutes add the parsley, mixing it well, let if cook for further 5 minutes and its ready to serve.
I served with wilted kale. It’s also great with rice and a side salad or vinagret. (No oil or salt 🙂

I hope you enjoy it!!!

Lots of love and gratitude!!!

Nai 🙂 x

I’m not going to lie, everything that is happening at the moment, had a big impact on me, making it hard to post often.
But I am also a believer that we are able to control our thoughts to think positive most of the time. 🍀💪IT WILL PASS!!!💪🍀Today I decided to stop procrastinating and go back being active towards my dream and passion. So went on, opened the cupboard and create something simple but delicious with the ingredients I had available. 🤔 Red lentil, onion, garlic, kale (instead of spinach), crushed tomatoes, spices, plant based natural yogurt, self-raising flour 🤔
Red Lentil Dahl with Vegan Naan Bread🧡 Delicious, nutritious easy recipe ready in 30 minutes. This recipe is oil, salt and sugar free @nutritious_fact_org (substitute the normal self-raising flour for wholegrain flour and add 1/2 tsp of baking powder).
🥰💙🍀
You can find me on Instagram also https://instagram.com/naianeserafin?igshid=ghtnm0q13t0t
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#mindfulnutrition #mindfuleating #recipedeveloper #healthyfood #SumSanos #hownottodiecookbook #drmichaelgreger #nutritionfactsorg #saltfree #oilfree #sugarfree #glutenfree #nosugar #healthyfood #creativity #passion #plantbasedfood #plantbased #inspired #proteinpower #refinedsaltfree #lovewithoutdepending #gratitude

RECIPE (serve 4)

1 onions diced
3 garlic cloves finely chopped
1 tbsp fresh ginger peeled and grated (or ginger powder)
½ tsp cumin seeds (crushed)
½ tsp coriander seeds (crushed)
2 tsp ground turmeric
A pich of black pepper
1 Tbsp garam masala
1 tsp of medium curry powder
1 cup (200g) dried red lentils, uncooked (rinsed and drained)
1 400g Tetra Pak chopped tomatoes
400ml of plant based milk
500ml of water
2 handfuls fresh kale (I didn’t have spinach)

METHOD

Heat half glass of water into a large pan over a medium heat. Add the onion, garlic, ginger and cook gently for 5 minutes.

Grind the cumin, coriander seeds lightly in a pestle and mortar, then add to the pan, along with the turmeric, garam masala, curry powder and black pepper and cook for 1 minute. 

Add the lentils, tomatoes with their juice, milk and water then stir to combine. Cook on a medium/low heat for 15-20 minutes until reduced and thick.

Add the chopped kale and cook it for further 10 minutes. If you have time, you can leave it a little longer on a very low heat for even more flavor (just stir often and check it doesn’t scorch on the bottom of the pan).Taste and add some chilli if desired. 

Served with homemade Vegan Naan bread.


I hope you enjoy it!!!

Much love and gratitude!!!

Nai 🙂 x

This delicious, nutritious vegan tofu curry is ready in just 30 minutes. The rich curry sauce, provides an amazing blanket to coat the tofu. This recipe is oil and salt free!!! @nutritious_fact_org
It can be served with wild rice or nan bread. In this occasion I used a mixture or organic wild rice and organic brown rice for a nutty flavour! 🥰💙🍀
https://instagram.com/naianeserafin?igshid=ghtnm0q13t0t
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#mindfulnutrition #mindfuleating #SumSanos #recipedeveloper #vegan #saltfree #dairyfree #glutenfree #proteinpower #tofu #oilfree #drmichaelgreger #nutritionfactsorg #hownottodiecookbook #fusioncuisine #creativity #passionforfood #inspired #plantbased #veganprotein #cheflife #lovewithoutdepending #gratitude

RECIPE (serves 3)

200g firm tofu (drained weight)
1 onion diced
1 medium potatoe peeled and chopped
3 cloves of garlic chopped
1 Tetra Pak organic chopped tomatoes
1 tsp of curry powder
2 tsp ground cumin
2 Tbsp garam masala
1 tsp ground turmeric
1 pinch of black pepper
½ tsp cayenne pepper (optional)
100ml water
2 handfuls spinach

METHOD

Turn the oven on to 200 degrees Celsius.
After draining and chopped the tofu, place it on a baking tray on top of a parchment paper. Put it in oven for 15 minutes.

In a sauce pan add all the spices and let it toast for a minute. Then go on and add all the ingredients a part from the tofu and the spinach.

When the potatoes are cooked, add the tofu and the spinach. Let it cook for 5 minutes so the tofu can absorb the curry flavours and voila…it’s ready to serve!

I hope you enjoy it!

Much love and gratitude!!!

Nai 🙂 x

Tried freekeh for the first time and loved it!!!
It’s high in protein and low glycemic, a great rice substitute. I literally used the vegetables I had in the fridge, but feel free to be creative and add your favourite vegetables as well. I’m serving this dish with a refreshing homemade tzatziki and deliciously juicy roasted vine tomatoes and toasted pecans for extra texture!!!
It can be served on its own or as a side dish!🍅🥒🥦🥰💙🍀
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#mindfulnutrition #mindfuleating #SumSanos #recipedeveloper #vegan #saltfree #glutenfree #proteinpower #dairyfree #brusselsprouts #tomatoes
#freekeh #fusioncuisine #creativity #oilfree #passionforfood #inspired #plantbased #drmichaelgreger #nutritionfactsorg #hownottodie #hownottodiecookbook
#lovewithoutdepending #gratitude

RECIPE (serves 6)

For the freekeh
150g of freekeh
400ml of water

Roasted vegetables

4 garlic cloves (whole)
1 red onion
100g of closed cups mushroom
100g of broccoli florets
200g of courgettes
100g of brussels sprouts
6 portions of vine tomatoes (4 to 6 tomatoes per serving)
50ml of unrefined apple cider vinegar
2 Tbsp of dates syrup
2 Tbsp of sumac

For the Tzatziki
1 cucumber grated
1 garlic clove grated
500ml of plant based natural yogurt
1 tsp of dried mint
Juice of a lemon (start off using half a lemon and then adjusting it to the taste)

METHOD

Soak the freekeh for 5 minutes then rinse well under cold water.
Add it to a sauce pan with water and let it cook until boil. Then put the heat on low and let it steam until the water has evaporated. (If at the end you try it and it’s still not done, add more water and let it cook until you have like a rice consistency)

Turn the oven on to a 200 degree Celsius.
Chopped and place all the vegetables on a baking tray with parchment paper (using parchment paper, as I’m not using oil)

Make the dressing by mixing the vinegar, dates syrup and sumac.

Add the dressing to the vegetables and mix it well then put in the over to roast for 15 minutes (Remeber to remove the tomatoes when adding the vegetables in the oven. Add the tomatoes to roast the last 5 minutes).

While you wait prepare the Tzatziki by mixing the yoghurt with the grated cucumber (squeeze all the liquid out), lemon juice, garlic and dried mint.

Mix the vegetables with the freekeh then add it onto serving dishes and top each portion with a generous dollop of Tzatziki. Add the juicy tomatoes Sprinkle with toasted pecans.

I hope you enjoy it!!!

Much love and gratitude!

Nai 🙂 x

Super moist fudgy, gooey chocolate cupcake, made from simple ingredients, will be your new favourite recipe.
To make it even more decadent, it has a smooth and silky avocado dark chocolate frosting.
It is plant based, oil, refine sugar, salt, dairy and gluten free! @nutrition_facts_org 🥑🍫🥰💙🍀
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#recipedeveloper #mindfulnutrition #mindfuleating #SumSanos #vegan #glutenfree #nosugar #dairyfree #oilfree
#saltfree #chocolate #veganchocolate #darkchocolate #plantbased #cupcakes
#drmichaelgreger #nutritionfacts #healthyfood #keepitsimple #creativity #passionforfood #inspired #oatmeal
#lovewithoutdepending #gratitude

RECIPE (makes 9 cupcakes)

150g oat flour gluten-free (If you don’t have oat flour, simply process oats (regular or certified gluten-free oats) in a blender or a food processor, until you have oat flour).
50g unsweetened cocoa powder
1 tsp baking powder
1/4 tsp baking soda
90g vegan dark chocolate chips-optional (save some for the top)
250ml oat milk
2 ripe banana mashed
50g of almond butter
1 tbsp apple cider vinegar
4 Tbsp of dates syrup

AVOCADO FROSTING

1 ripe avocado
Half cup of unsweetened cocoa powder
4 Tbsp of dates syrup (or more to taste)

METHOD

Line a muffin tin with paper liners (or grease the pan) and preheat the oven at180 degrees Celsius

Add all dry ingredients (except the chocolate chips) to a large mixing bowl and stir with a whisk.

Now add the wet ingredients and stir to combine. Stir in the vegan chocolate chips.

Divide the batter between 9 cupcakes.

Bake for 30 minutes or until you spot cracks on top of the muffins.

Let the muffins cool and prepare the frosting.

Add all the ingredients in a food processor and blend it well until smooth.

The cupcakes can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months. (Whitout the frosting)

I used raspberries to decorate, but you can use your favourite fruit or nuts/seeds also.

It is divine 🥰

I hope you enjoy it!!!

Much love and gratitude!!!

Nai 🙂 x