TreColore salad with carrot, beet and apple

The TreColore salad is very nutritious and has an anti-aging effect. It contains only fresh or dried ingredients. This attractive but easy to cook salad, is rich in fiber, antioxidants and vitamins. More »

6 steps to simple yet tasty pancakes

Spinach could be a perfect base for a simple, nutritious and low-calorie salad. You can pick a pack of baby spinach or a plant with bigger leafs. More »

Avocado toasts

The vegan avocado sandwich could be a perfect alternative to a meat meal. You can successfully remove animal fats from your diet. More »

Exotic spinach salad

Spinach could be a perfect base for a simple, nutritious and low-calorie salad. You can pick a pack of baby spinach or a plant with bigger leafs. More »

Oven baked sweet and sour pork stakes

Wash and dry the meat. Place the cuts in a deep rectangular pan. Prepare a mix of soy sauce, balsamic vinegar, honey, olive oil, mustard, pepper spices, rosemary and salt. More »

Strawberry Smoothie

Rinse and drain the strawberries. Put the fruit and milk into a food processor and mix until both are well blended. Then add honey and yogurt and blend for 30 sec. More »


Equivalent measures

Cooking Measurements - photo by podchef
Photo by podchef

It is not easy to to remember all equivalent measures. You can use the information below when you need to understand and easily cook at home your favorite recipes.

Liquid Measurements
1 cup = 8 oz. liquid
2 cups = 1 pint liquid
4 cups = 1 quart liquid
2 tablespoons = 1 oz. liquid
4 tablespoons = ¼ cup liquid
16 tablespoons = 1 cup liquid
1 tablespoon = 3 teaspoons Liquid

Dry Measurements
1 lb. grated Cheddar, Mozzarella or any other hard cheese = 4 cups
1 lb. dry rice=2 cups uncooked
1 lb. sugar, confectioners = 3 ½ cups sifted
1 lb. potatoes = 3 cups mushed = 3 medium sized potatoes
1 lb. beans = 2 ½ cups
6-oz. pkg. chocolate chips = 1 cup
1 medium sized onion = ½ cup chopped onion

1 tablespoon fresh = 1 tablespoon

Lemon, Orange, Grapefruit
1 medium-sized lemon = 3-4 tablespoons juice
1 medium-sized orange = 5-6 tablespoons juice
1 medium-sized grapefruit = 1 cup juice

Low calorie strawberry yogurt dessert

Low calorie strawberry yogurt dessert 04

It takes only 5-7 minutes to prepare this easy, tasty and low-calorie dessert.

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  • 2 cups of plain yoghurt
  • 6 medium fresh strawberries
  • 1/2 tbsp honney or sugar

Preparation time: 5 – 7 minutes
Servings: 2

How to prepare?
Rinse, drain and cut the strawberries. In a serving bowl, combine strawberries, yoghurt and honney/ sugar. Mix well and refrigerate for 30 minutes before serving.

Low calorie strawberry yogurt dessert

Cold Yoghurt & Cucumber Soup (Tarator)

Cold Yoghurt & Cucumber Soup (Tarator)

This cold soup recipe is very popular in Balkan Peninsula, especially in Greece and Bulgaria. The Yogurt & Cucumber combination is a fresh choice in a sunny summer days. You can eat it instead of salad or as a main course. It is perfect for your diet thanks to its low-calorie content.


  • 1 cucumber, rinsed, peeled and grated
  • 2 cups of plain yogurt
  • 2 tbsp. of extra virgin olive oil
  • 1/2 cup of walnut, grounded
  • 1tbsp. sea salt
  • 3 cups of water
  • 1tbsp. chopped fresh or dried dill
  • (Optional 1 clove of garlic)

How to prepare?
Rinse, peel and grate the cucumber. Place it in a large bowl and pour the yoghurt.

Cold Yoghurt & Cucumber Soup (Tarator) 02 Cold Yoghurt & Cucumber Soup (Tarator) 03

Mix well and slowly add the water. Then add the salt, olive oil and walnuts. Finally, sprinkle with dill.

Cold Yoghurt & Cucumber Soup (Tarator) 04 Cold Yoghurt & Cucumber Soup (Tarator) 05

Tomato & Chickpea Mediterranean salad

Tomato & Chickpea Mediterranean salad


  • One 15 ounce can of chickpea
  • 4 medium sized tomatoes
  • 2 tbsp. finely chopped parsley

Tomato & Chickpea Mediterranean salad 02 

For the dressing

  • ¼ tbsp. pepper
  • ¼ tbsp. cumin
  • 2 tbsp. extra virgin olive oil
  • 2 tbsp. balsamic vinegar
  • juice of one lemon
  • 1 teaspoon salt

How to prepare?
Cut tomatoes into cubes. In a serving bowl, combine them with the drained and rinsed chickpea. In a small mixing bowl prepare a dressing by adding olive oil, vinegar, salt, pepper and cumin. Mix well and pour the mixture over the vegetable. Toss thoroughly. Sprinkle with parsley and serve.

Tomato & Chickpea Mediterranean salad 03

Home-made cheese burger recipe

Home-made cheese burger recipe

Preparation time: 20 minutes
Servings: 6
Cooking time: 10-15 minutes

  • 1 lbs. (0,5kilogram) ground beef or pork
  • 1 medium sized onion, chopped
  • 6 sliced Cheddar cheese
  • 1 medium sized tomato, sliced
  • 6 hamburger rolls or 12 sliced bread
  • 1 tbsp. salt
  • 1/4 tbsp. pepper
  • 1tbsp. butter
  • 1 cup of your favorite ketchup or barbeque sauce
  • 1 cup of your favorite mustard
  • Lettuce

How to prepare?

In a saucepan sauté onion in butter until tender.

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In a mixing bowl combine ground meat with pepper, onion and salt. Shape into a 6 round flat loafs. Place the meat patties in a saucepan and cook them 3-5 minutes each side until brown. Remove from heat.

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Meanwhile, toast the bread or hamburger rolls and butter.

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To decorate your cheese hamburgers

Cover the bottom piece of bread with mustard.

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Layer lettuce leaf, followed by meat, cheese, tomato and ketchup.

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End with another bit of bread and press.

Home-made cheese burger recipe 11


Marinated BBQ chicken fillets


Preparation time: 5-7 minutes
Marinating time: 30-60 minutes
Grilling time: 15 minutes


  • 2,2lbs. or 1 kilogram chicken fillets
  • 2 tbsp. extra virgin olive or any vegetable oil
  • 2 tbsp. balsamic vinegar
  • 2 tbsp. organic honey
  • 1 tbsp. crushed garlic
  • 1 tbsp. chopped fresh parsley
  • Pepper


How to prepare?
Place the chicken fillets in a shallow bowl in a single layer. In a small bowl mix olive oil, vinegar, honey, garlic and pepper. Pour the mixture over the chicken. Marinade for 30-60 minutes or more. Grill until tender, about 3 minutes per side.

To serve, decorate with the chopped fresh parsley.