Guilty of overeating during the holidays?

Here are 7 simple ways to beat weight gain.

After all the excesses of the festive season, it is unsurprising that one of the most commonly vowed New Year resolutions every year is to lose weight. If dropping a few pounds is high on your list, or you simply want to get a bit healthier, here are some top tips to support you this January… Continue reading →

We try and expand our network every single day trying to come closer to you all. So, we are very pleased to announce you a brand new cooperation with the supermarket chain “KRITIKOS”. From now on, you will be able to find our delicious breadsticks “My Sticks” and the white sugared butter cookie as well on the stores’ shelves. We would like to thank you all for your preference concerning our products!

We are delighted to announce you our participation at HORECA exhibition, which takes place at the Exhibition Center “Metropolitan Expo”, from 10 to 13 February 2017.

HORECA is a leading international exhibition for the provisioning and equipment of Hospitality and Foodservice companies. It is an undisputed institution which is organized yearly and brings together Tourism professionals with the supply chain of Hospitality and Foodservice industry!… Continue reading →

Psyllium seed husks, also known as ispaghula, isabgol, or psyllium, are portions of the seeds of the plant Plantago ovata, (genus Plantago). Psyllium seed husk is a source of soluble dietary fiber. One of its numerous uses is in gluten-free baking, where psyllium seed husks bind moisture and help make breads and pastries less crumbly.
The U.S. Food and Drug Administration (FDA) has established a tangible benefit of psyllium seed husk intake. Psyllium’s soluble fiber thus has the potential to decrease the risk of CHD.
Other benefits of its consumption are the following:… Continue reading →

The heart-healthy Mediterranean is a healthy eating plan based on typical foods and recipes of Mediterranean-style cooking. Here’s how to adopt the Mediterranean diet.

If you’re looking for a heart-healthy eating plan, the Mediterranean diet might be right for you. The Mediterranean diet incorporates the basics of healthy eating — plus a splash of flavorful olive oil and perhaps even a glass of red wine — among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.

Most healthy diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats. While these parts of a healthy diet remain tried-and-true, subtle variations or differences in proportions of certain foods may make a difference in your risk of heart disease.

Benefits of the Mediterranean diet

A traditional Mediterranean diet consisting of large quantities of fresh fruits and vegetables, nuts, fish and olive oil—coupled with physical activity—reduces the risk of heart disease, certain cancers, diabetes, Parkinson’s and Alzheimer’s diseases. More specifically:

  • Protecting against type 2 diabetes. A Mediterranean diet is rich in fiber, slowing down digestion and preventing huge swings in blood sugar.
  • Preventing heart disease and strokes. Refined breads, processed foods, and red meat are discouraged in a Mediterranean diet, and it encourages drinking red wine instead of hard liquor, which have all been linked to heart disease and stroke prevention.
  • Keeping you agile. The nutrients gained with a Mediterranean diet may reduce a senior’s risk of developing muscle weakness and other signs of frailty by about 70 percent.
  • Increased longevity. When there is a reduction in developing heart disease or cancer, as in the case when you follow a Mediterranean diet, there is a 20% reduced risk of death at any age.

What does the Mediterranean Diet include?

  • Lots of plant foods
  • Fresh fruit as dessert
  • High consumption of beans, nuts, cereals (in the form of wheat, oats, barley, corn or brown rice) and seeds
  • Olive oil as the main source of dietary fat
  • Cheese and yogurt as the main dairy foods
  • Moderate amounts of fish and poultry
  • No more than about four eggs each week
  • Small amounts of red meat each week (compared to northern Europe)
  • Low to moderate amounts of wine
  • 25% to 35% of calorie intake consists of fat
  • Saturated fat makes up no more than 8% of calorie intake

The diet also recognizes the importance of being physically active, and enjoying meals with family and friends.

Focus on fruits, vegetables, nuts and grains

The Mediterranean diet traditionally includes fruits, vegetables and grains. Residents of Greece consume average six or more servings a day of antioxidant-rich fruits and vegetables.

Grains in the Mediterranean region are typically whole grain and usually contain very few unhealthy trans fats, and bread is an important part of the diet. However, throughout the Mediterranean region, bread is eaten plain or dipped in olive oil — not eaten with butter or margarine, which contains saturated or trans fats.

Nuts are another part of a healthy Mediterranean diet. They are an important source of nutrients for humans. Because nuts generally have a high oil content, they are a highly prized food and energy source. Nuts are high in fat, but most of the fat is healthy.

Choose healthier fats

The focus of the Mediterranean diet isn’t on limiting total fat consumption, but rather on choosing healthier types of fat. The Mediterranean diet discourages saturated fats and hydrogenated oils (trans fats), both of which contribute to heart disease.

The Mediterranean diet features olive oil as the primary source of fat. Olive oil is a source of unsaturated fat, or omega-3 fatty acids. This type of fat is good for your heart, unlike its saturated counterpart. Omega-3 fatty acids are powerful disease fighters. Because of olive oil’s omega-3 content, it is believed that olive oil helps prevent heart disease and stroke and encourages healthy cholesterol levels. Some experts believe that olive oil can help prevent certain cancers as well. It is also known to help lower blood sugar.”Extra-virgin” and “virgin” olive oils (the least processed forms) also contain the highest levels of protective plant compounds that provide antioxidant effects.

What about wine?

Wine has a long history of use as an early form of medication, being recommended variously as a safe alternative to drinking water, an antiseptic for treating wounds, a digestive aid, and as a cure for a wide range of ailments.

Drinking small quantities of wine is associated with a decreased risk of heart disease. The Mediterranean diet typically includes a moderate amount of wine (one glass), usually red wine.

Six tips to start your effort:

The Mediterranean diet is a delicious and healthy way to eat. Many people who switch to this style of eating say they’ll never eat any other way. Here are some specific steps to get you started:

  1. Eat more fruits and vegetables by having them as a snack or adding them to other recipes Go nuts:
  2. Try olive as a healthy replacement for butter or margarine or tahini as a dip or spread for bread.
  3. Spice it up: Herbs and spices make food tasty and can stand in for salt and fat in recipes.
  4. Eat fish at least twice a week.
  5. Limit red meat to no more than a few times a month.
  6. Choose low-fat dairy.

For Example

Instead of this: Try this Mediterranean diet option:
Crackers, chips, pretzels and ranch dip Celery, carrot or pepper strips and salsa
White rice Quinoa
Sandwiches with white bread or rolls Sandwich fillings in whole wheat tortillas
Hamburgers Salmon croquettes
Full-fat ice cream Pudding made with skim or 1% milk
Eggs with Hollandaise sauce Eggs with salsa

Suggestions courtesy of Stacey Nelson, Massachusetts General Hospital

The number of herbs and spice-producing plants that grows naturally in Greece is impressive. Generations of Greek cooks have focused in on many that have become essentials of traditional Greek cooking.


Rigani (oregano) is used a lot in Greek cooking appearing in most meat dishes, baked vegetables, sauces and of course on Greek salads. This is the most widely used herb.

Among the other herbs which grow on the hillsides of the Greek mainland and the islands dendrolivano (rosemary) is used sparingly.

Thymari (thyme) is used in some meat dishes, in bakery as well as some of the best Greek honey.

Faskomilo (sage) can be smelled all over the mountains and is used in a tea.

Diosmos (mint) is used to flavor keftedes (meatballs) and in some pies and salads.

Vassilikos (basil) is very common in Greece. You can see this herb in every house in the Greek islands. It is used to flavor pasta, salads and jams.

Anitho (dill) is used in pitas (pies), salads and dolmadas.

Maidanos (parsley) is used as a garnish as well as in some meat and vegetable dishes.


Garifalo (cloves) are an important ingredient in stifado and is also used in breads and sweets.

Kumino (cumin) is used in soutzoukakia, the spicey meatballs served in tomato sauce.

Sousami (sesame seeds) are used on breads and in halva and with honey to make a sweet called pasteli. Tahini is made from sesame seeds. In Greece, tahini  is used as a spread on bread either alone or topped with honey or jam. Compared to peanut butter, tahini has higher levels of fiber and calcium and lower levels of sugar and saturated fats

Kanela (cinnamon) is used in many sauces and deserts and is sprinkled on apples for a desert after a big meal.


  • Common herbs and spices may help protect against certain chronic conditions, such as cancer, diabetes, and heart disease.
  • Using herbs and spices expands your palette without extra calories and may decrease the amount of salt, fat, and sugar you use without sacrificing flavor

The bottom line is that herbs won’t magically make disappear all the health problems — but it’s just one more reason they’re worth trying out and of course, they taste awesome.

Here’s a short list of what they can do for you:

  • They control cell damage, thus playing a role in preventing cancer. This is because sunflower seeds are a good source of selenium, which is a proven enemy of cancer.
  • They keep you calm. Yes! The magnesium in sunflower seeds is reputed for soothing the nerves, thus easing away stress, migraines and helping you relax.
  • Sunflower seeds are rich in vitamin E, which is a vital component of your day-to-day nutritional needs. These seeds are great antioxidants that stop the extensive spread of free radicals within the human body.
  • Just ¼ cup of sunflower seeds a day can keep heart troubles away. These small seeds disallow ‘bad’ cholesterol from sticking to the walls of your arteries, thus preventing heart attacks.

With their crunchy, nutty taste, sunflower seeds can easily become a regular part of your daily diet. Stir them into yogurt, pop them into sandwiches, rice, pasta, or knead them into your dough…the possibilities are as endless as the good qualities of these sun-loving seeds.

Spinach has a high nutritional value, especially when fresh, frozen, steamed, or quickly boiled. It is a rich source of vitamin A, vitamin C, vitamin K, magnesium, manganese and iron.

…The popeye effect

Popeye-raising-spinachThere is much lore regarding spinach, most famously as the source of Popeye’s strength. When faced with the sight of trouble, pipe-smoking sailor-man Popeye would burst open a tin of spinach. Once consumed, his biceps would bulge and his new found strength would see him overcome his enemies.

It is well known for its nutritional qualities and has always been regarded as a plant with remarkable abilities to restore energy, increase vitality and improve the quality of the blood. There are sound reasons why spinach would produce such results, primarily the fact that it is rich in iron.

Within the European Union, mastic production in Chios is granted protected designation of origin. The harvest takes place from the beginning of July to the beginning of October. Every 4–5 days, 5-10 incisions are made in the bark of each tree. The resin flows from the incisions and solidifies on the ground. The pieces of dry mastic can then be collected for cleaning and eventual sale.

Mastic has been used as a medicine since antiquity. In ancient Greece, it was given as a remedy for snakebite. Mastic contains antioxidants and also has antibacterial and antifungal properties. It has been shown that Mastic can reduce inflammation in the gastrointestinal tract and it appears to also have cholesterol-lowering effects.

One of the earliest uses of mastic was as chewing gum. In Greece, mastic is used in mastic liqueurs, in a spoon sweet known as “submarine”, in beverages, chewing gum, sweets, desserts, and breads as well as in cheese and gives them a gummy consistency. In desserts, as an ingredient of jam or cakes, mastic replaces cornstarch and gelatin.