Georgina Theophanous Clinical Dietitian/Nutritionist

Georgina Theophanous Clinical Dietitian/Nutritionist Clinical Dietitian-Nutritionist (RD, MSc)

23/04/2026

If you’re looking for a quick and nutritious meal for meal prep, this high-protein chicken and pesto wrap is the perfect choice!

Per wrap: 440 kcal & 41g protein

INGREDIENTS (1 serving):
1 whole wheat tortilla
90g cooked chicken, chopped
2 tbsp cottage cheese
30g light feta cheese, crumbled
1 tsp green pesto
salt & pepper
a small handful fresh basil, chopped
a handful spinach, chopped

METHOD:
1| In a bowl, mix spinach, basil, pesto, feta, and cottage cheese. Add salt and pepper. Then fold in the cooked chicken.
Tip: Make a double batch and store half in the fridge for a ready-to-go lunch the next day.
2| Place the filling in the center of the tortilla and fold the edges to wrap it up.
3| Lightly toast in a non-stick pan or air fryer for a crispier finish.

Super easy, packed with protein, satisfying and delicious! You can swap the chicken for tuna, shrimp, or even chickpeas for a vegetarian option.

18/04/2026

Everyone is obsessed with brookies lately… so today we’re making a healthier, refined sugar–free version with the help of

INGREDIENTS (10 servings):

Per serving: 300kcal

Brownie layer:
1 egg
1 cup almond butter
1/2 cup maple syrup
1 tsp vanilla extract
1/4 cup cocoa powder
1/2 tsp baking soda
Handful of sugar-free dark chocolate chunks

Cookie layer:
3 tbsp almond butter
3 tbsp maple syrup
1 tsp vanilla extract
1/4 cup almond flour
1/2 tsp baking soda
Handful of sugar-free chocolate chunks

METHOD:
1| Start with the brownie layer:�Add the egg, almond butter, maple syrup, vanilla, cocoa powder, and baking soda to the bowl. Mix on speed 4 for a few seconds until smooth. Fold in the chocolate chunks with a spatula. Spread the mixture into a baking tray lined with parchment paper.
2| For the cookie layer:�In the clean bowl, add almond butter, maple syrup, vanilla, almond flour, and baking soda. Mix on speed 3 for a few seconds until a soft dough forms. Fold in the chocolate chunks.
3| Spread the cookie dough on top of the brownie layer. Bake at 180°C for another 15-20 minutes until golden.
4| Let it cool before slicing… and enjoy the ultimate healthier brookie!
�

03/04/2026

Healthy Shrimp Poke Bowl! Welcome to another episode of “Cooking Easy & Healthy with “ Today, we’re making a quick, balanced, and refreshing shrimp poke bowl — full of color, flavor, and nutrients in every bite!

Per bowl: 450kcal, 35g protein

INGREDIENTS (2 bowls):
For the rice & shrimp:
200 g sushi rice
400 g water
½ tsp salt
1 tsp coconut sugar
2 tbsp rice vinegar
20 shrimps (peeled and deveined)
For the sauce:
2 tbsp low-fat mayonnaise
1 tbsp sriracha
1 tbsp soy sauce
1 tsp honey
For serving:
Avocado
Mango
Cucumber
Edamame
Seaweed salad
Nori sheets (cut into pieces)
Black sesame seeds

METHOD:
1| Start by preparing the sushi rice and shrimp.
Place the rinsed sushi rice into the simmering basket and add the water to the mixing bowl.
Then place the Varoma on top and add the shrimp. Cook for 20 minutes at 100°C on speed 4.
2| Meanwhile, in a small bowl, mix the rice vinegar, coconut sugar, and salt until fully dissolved.
3| Once ready, remove the shrimps first and set aside. Leave the rice in the basket for a few minutes to drain.
4| Transfer the rice to a large, shallow dish. Pour over the vinegar mixture and gently mix to combine. Let it cool.
5| Next, prepare the sauce by mixing the low-fat mayonnaise with sriracha, soy sauce, and honey.
6| Now it’s time to assemble the poke bowl.
Spread the sushi rice as the base of your bowl.
Top with shrimp, avocado, mango, and cucumber. Add edamame, seaweed salad, and nori pieces. Finish by drizzling the sauce on top and sprinkling with black sesame seeds. Enjoy!

13/03/2026

Healthy Vegan Apple Muffins made in the Thermomix 🍎🧁 Soft, naturally sweet, and made with wholesome ingredients. High in fibre and perfect for a balanced breakfast or snack!

Per muffin: 300kcal, 6g protein

INGREDIENTS (6 large muffins):
180g finely chopped apples (about 1–2 medium apples)
200g oat flour (2 cups)
5g baking soda (1 tsp)
5g baking powder (1 tsp)
4g cinnamon (1½ tsp)
0.5g nutmeg (¼ tsp, optional)
1.5g salt (¼ tsp)
110g maple syrup or honey (⅓ cup)
150g unsweetened applesauce (½ cup)
60g olive oil (¼ cup)
5g vanilla extract (1 tsp)
30g chopped walnuts (¼ cup)

METHOD:
1| Preheat oven to 180°C and line a muffin tray with muffin cases.
2| Add the apples (pieces, without seeds or peel) into the bowl and finely chop. Remove and set aside. 3–4 sec/Speed 4
3| Then add olive oil, honey, apple sauce and vanilla, then mix. 10 sec/Speed 4
4| Then add the dry ingredients: oat flour, baking soda, baking powder, cinnamon, nutmeg, and salt. Mix together. 10–15 sec/Speed 4
4| Finally, add the chopped apples and walnuts and mix on reverse for a few seconds. 10 sec/ Reverse /Speed 3
5| Divide the mixture evenly into the muffin cases.
6| Bake for about 20 minutes until a toothpick inserted in the center comes out clean.
7| Let them cool and enjoy!
————————————————-

20/02/2026

I’m a dietitian, and today together with we’re making the quickest, tastiest, and healthiest chicken patties!
Juicy, flavorful, high in protein and perfect for meal prep. Pair them with a Greek salad and a yoghurt dip for a meal rich in protein and fiber.

Per 2 patties: 250kcal, 30g protein, 6g fat

INGREDIENTS (8 patties)(3-4 servings):
500g ground chicken breast
300g carrot, peeled and cut into medium pieces
100g Greek strained yogurt
20g sriracha sauce
50g oat flour
2.5g smoked paprika
2g onion powder
3.5g dried oregano
7.5g salt

METHOD: (Thermomix)
1| Add the carrot pieces to the bowl and chop 5 sec / speed 7 until finely chopped.
2| Using the scale, add: smoked paprika, onion powder, oregano and salt.
3| Add the Greek yogurt and sriracha. Mix 5 sec / speed 5.
4| Add the oat flour and the ground chicken. Mix 10-15 sec / reverse / speed 5 until well combined.
5| Remove the mixture and form patties with your hands.
6| Bake in a preheated oven at 180°C for 25 minutes, turning halfway through.

thermomixcooking

14/02/2026

I’m a dietitian and today I’m sharing the easiest and quickest high-protein lasagna!
Lower in carbohydrates and perfect for meal prep.

Per serving: 390kcal, 40g protein, 10g carbs

INGREDIENTS (2 servings):
1 zucchini
200 g chicken mince
150 g shredded mozzarella
100 g cottage cheese
100 g marinara sauce

METHOD:
1| Slice the zucchini lengthwise into very thin strips.
2| In a baking dish, start layering the lasagna by alternating chicken mince, marinara sauce, cottage cheese, mozzarella, and zucchini slices.
3| Repeat the layers once more and finish with a little extra mozzarella on top.
4| Bake in a preheated oven at 180°C for about 30 minutes, until the cheese is melted and lightly golden.
5| Let cool slightly, then enjoy.
✨Tip: Store in the fridge for up to 3 days for a quick and healthy lunch or dinner.

healthycomfortfood

07/02/2026

I’m a dietitian and today I’m sharing almond croissant–flavored baked oats made in the air fryer 🥐 They’re high in protein and fiber, perfect for meal prep, and ideal for breakfast or a satisfying snack.

Per serving: 400kcal, 15g protein, 10g fibre

INGREDIENTS(2 servings):
For the baked oats
100 g oats
1 ripe banana
1 tsp baking powder
A pinch of salt
50 g almond flour
1 egg
1 tsp vanilla extract
100 ml almond milk
For the almond filling
10 g almond flour
1 tbsp honey
1 tbsp almond butter
A little water, as needed (to thin)
For topping
Almond flakes
Powdered sweetener (i used stevia)

METHOD:
1| Add all the baked oats ingredients to a large bowl and mix well.
2| Prepare the almond filling by mixing the almond flour, honey, and almond butter. Add a little water until you get a smooth, slightly runny consistency.
3| Divide the oat mixture evenly between two small oven-safe or ceramic ramekins.
4| Add about 1 tablespoon of the almond filling to each ramekin and gently swirl it into the oats.
5| Sprinkle with almond flakes and air fry at 170°C for 13–15 minutes.
6| Let cool slightly, then dust with powdered sweetener before serving.

✨ Tip: Store in the fridge and reheat for an easy grab-and-go breakfast!

05/11/2025

Healthy Homemade Nut Bars with Leivadiotis Nuts. Crunchy, wholesome, and naturally delicious — made even better with the new look of your favorite 🥜✨

INGREDIENTS (5 bars):
40g almonds
40g cashews
30g pumpkin seeds
30g sunflower seeds
20g chia seeds
70g maple syrup
50g dark sugar-free chocolate (topping)

METHOD:
1| Mix all nuts and seeds in a large bowl.
2| Add maple syrup and mix to combine.
3| Line a tray with baking paper and spread the mixture evenly.
4| Bake at 180°C for 20–25 minutes.
5| Let it cool completely.
6| Meanwhile, melt the dark chocolate and then drizzle over the mixture.
7| Place in the fridge to set for at least 1 hour.
8| Cut into bars and enjoy!
————————————————-

23/10/2025

Healthy Chocolate Chip Pumpkin Bread! A cozy slice of fall that’s as good for you as it tastes — wholesome oats, real pumpkin, and just the right touch of sweetness🍂🍁🎃

INGREDIENTS:
2 cups oat flour
1/2 tsp nutmeg
1 tsp cinnamon
1/2 tsp ginger
1 tsp baking soda
1/4 tsp salt
350g pumpkin purée
1/3 cup olive oil oil
2/3 cup coconut sugar
2 eggs, at room temperature
1/3 cup plant milk (i used oat milk)
1 tsp vanilla extract
1 cup dark sugar-free chocolate chunks, plus more for topping

METHOD:
1| Preheat oven to 180°C and line a 9x5 loaf pan with parchment paper.
2| In a large bowl, whisk the pumpkin purée, olive oil, oat milk, vanilla, coconut sugar, eggs and vanilla extract until smooth.
3| Then add, oat flour, spices, baking soda, and salt and whisk.
4| Stir in the chocolate chunks.
5| Pour the batter into the prepared loaf pan and sprinkle extra chocolate chunks on top.
6| Bake for 50–60 minutes, or until a toothpick inserted in the center comes out clean.
7| Let cool for 10 minutes in the pan, then transfer to a wire rack to cool completely and enjoy!
———————————————

17/10/2025

Καθημερινά το συκώτι μας δουλεύει ασταμάτητα για να φιλτράρει τοξίνες και να μας κρατά σε ισορροπία. Παράγοντες όπως αλκοόλ, κάπνισμα, επεξεργασμένα γεύματα, φάρμακα, πολλή καφεϊνη, στρες και έλλειψη ύπνου αυξάνουν την πίεση στο συκώτι κάνοντας τη δουλειά του ακόμη δυσκολότερη.
 
Εδώ έρχεται το συμπλήρωμα Superfoods Milk Thistle (γαϊδουράγκαθο) το οποίο περιέχει 240mg σιλυμαρίνη, που δρα αντιοξειδωτικά και αντιφλεγμονωδώς.
 
Προστατεύει τα ηπατικά κύτταρα, υποστηρίζει την αναγέννησή τους, βελτιώνει τον μεταβολισμό λιπών και ενισχύει τη φυσική αποτοξίνωση του οργανισμού.
 
Διαθέσιμο στα φαρμακεία και στα Holland & Barrett.
 

Address

Zinonos Sozou 5A
Ormidia
1075

Website

Alerts

Be the first to know and let us send you an email when Georgina Theophanous Clinical Dietitian/Nutritionist posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category