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Smart changes that bring life-long results
Home: Welcome
A Unique Philosophy
The main force behind Eirini is a deep desire to bring scientific evidence to optimize health, performance and well-being through behavioral modification programs that make lifestyle changes sustainable and effective.
Whether you seek help with weight management & body confidence, sports nutrition,
having more energy or preventing disease, we will work together through a careful evaluation and a well-researched, comprehensive approach, I will help you build habits that last a lifetime.
In health,
Eirini
Health Services
Healthy is the new “Happy”
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Tanomenon Sorva - Yoghurt Soup 🥣🌿
A warm bowl of tradition! 💛✨ This traditional Pontic Greek soup combines tender cracked wheat, creamy yoghurt and aromatic spearmint. A simple, comforting recipe passed down through generations, using just a few wholesome ingredients. 🔹 Serves 6 🔶 Ingredients 🔹 1 cup cracked durum wheat (korkoto) or bulgur (steps 1, 2) 🔹 1.5 litres water, plus extra if needed (step 2) 🔹 2 cups plain yoghurt, approximately 450–500 g (step 4) 🔹 3 tbsp cow's butter, approximately 45 g (st
Eirini Miaouli
5 hours ago2 min read
Mushroom Skewers 🍄🌿
Just perfect for sharing! These delicious mushroom skewers combine the rich flavour of balsamic vinegar with garlic, thyme and olive oil. 🔹 Serves 4 as a side dish 🔶 Ingredients 🔹 500 g large champignon mushrooms (steps 1, 5) 🔹 50 ml balsamic vinegar (step 2) 🔹 2 tbsp soy sauce, optional (step 2) 🔹 3 garlic cloves, thinly sliced or crushed (step 2) 🔹 1 tbsp fresh thyme leaves, or 1 tsp dried thyme (step 2) 🔹 Salt and freshly ground black pepper, to taste (step 2) 🔹 2
Eirini Miaouli
5 hours ago2 min read
Traditional Greek Tzatziki 🥒🇬🇷
Full of Mediterranean flavour! 💚✨ Who doesn't love homemade tzatziki? This simple Greek favourite is made with thick yoghurt, fresh cucumber, garlic, olive oil and a little dill. A delicious accompaniment to almost any Mediterranean meal! 🔹 Serves 4–6 🔶 Ingredients 🔹 300 g thick Greek yoghurt, plain (step 4) 🔹 1 medium cucumber (steps 1, 2) 🔹 ⅓–1 garlic clove, depending on your preference (step 3) 🔹 1–3 tbsp white wine vinegar, to taste (step 4) 🔹 ¼ bunch fresh dill,
Eirini Miaouli
5 hours ago2 min read
The Chickpea Soup 🍲
A colourful and nourishing one-pot meal! 💛✨ Chickpeas, juicy chicken breast and sweet colourful peppers come together in a delicious Mediterranean soup, with a touch of turmeric and a refreshing lemon finish. Perfect for a family lunch or dinner! 🔹 Serves 6 🔶 Ingredients 🔹 500 g dried chickpeas, soaked overnight (steps 1, 2) 🔹 1 large double chicken breast, approximately 400–500 g, cut into small cubes (step 4) 🔹 3 bell peppers, one red, one yellow and one orange, diced
Eirini Miaouli
10 hours ago2 min read
Greek Spanakorizo 🌿🍋
Simple, spinach and rice! 💚✨ Spanakorizo is one of those traditional Greek dishes that proves healthy eating doesn't need to be complicated. Fresh spinach, rice, dill and a squeeze of lemon come together in one delicious dish! 🔹 Serves 4 🔶 Ingredients 🔹 700 g fresh spinach, washed and roughly chopped (step 3) 🔹 200 g short-grain rice, rinsed (step 4) 🔹 1 medium onion, finely chopped (step 2) 🔹 2 spring onions, finely chopped (step 2) 🔹 3 tbsp extra virgin olive oil (s
Eirini Miaouli
10 hours ago2 min read
Still-authentic Greek Moussaka
A lighter twist on a much-loved Greek classic! 💛✨ Layers of oven-roasted eggplant and zucchini, bolognese sauce and homemade béchamel. All the comforting flavours of traditional moussaka, with vegetables roasted instead of fried! 🔹 Serves 8 🔶 Ingredients 🔹 4 medium eggplants (steps 2, 3) 🔹 4 medium zucchini (steps 2, 3) 🔹 3–4 tbsp extra virgin olive oil (step 3) 🔹 Salt and freshly ground black pepper, to taste (steps 3, 5) 🔹 1 batch homemade Vegan Bolognese with Soy M
Eirini Miaouli
11 hours ago2 min read
Vegan Bolognese with Soy Mince 🍝🌱
A rich tomato sauce with soy mince, fresh herbs and aromatic spices. Perfect with your favourite pasta, but also as a filling for homemade moussaka, papoutsakia or lasagne! 🔹 Serves 4–6 🔶 Ingredients For the soy bolognese: 🔹 150 g dried soy mince (step 3) 🔹 1 large onion, finely chopped (steps 1–2) 🔹 2 garlic cloves, finely chopped (steps 1–2) 🔹 2–3 sprigs fresh thyme, finely chopped (steps 1–2) 🔹 4 tbsp extra virgin olive oil (2 tbsp in step 2, 2 tbsp in step 6) 🔹 2
Eirini Miaouli
11 hours ago3 min read
Homemade Greek Chicken Gyros 🌯🇬🇷
Who needs takeaway when you can prepare your own Greek chicken gyros? Tender chicken breast marinated with Mediterranean herbs, warming spices and olive oil, then baked until golden. 🔹 Serves 4 🔶 Ingredients 🔹 600 g chicken breast fillets (step 2) 🔹 1 tbsp extra virgin olive oil (step 3) 🔹 1 tsp sweet paprika (step 3) 🔹 ½ tsp turmeric (step 3) 🔹 ½ tsp ground ginger (step 3) 🔹 1 tsp dried oregano (step 3) 🔹 ½ tsp dried thyme (step 3) 🔹 Freshly ground black pepper and
Eirini Miaouli
11 hours ago2 min read
Citrus Pumpkin Soup 🎃🍊🍲
Smooth and amazing, perfect for the season! 🔹Serves 4 people at ~110 kcal per portion 🔶 Ingredients 500g pumpkin, cubed (Step 3) 1 onion, diced (Step 1) 1 garlic clove, minced (Step 1) Zest and juice of 1/2 orange (Step 6 & 8) Juice of 1/2 lime (Step 7) 60ml coconut milk (Step 7) 1g fresh ginger, grated (or 1/8 tbsp ground ginger) (Step 1) Spices: coriander, cinnamon, nutmeg, paprika, cumin, turmeric, pepper, salt (Step 2) 600ml to 800ml low-sodium vegetable stock or water
Eirini Miaouli
22 hours ago2 min read
Vegetarian Papoutsakia 🩰
A delicious Mediterranean classic with a plant-based twist! 💚✨ Tender roasted eggplants filled with a rich soy bolognese sauce, fresh tomatoes and melted cheese. All the comforting flavours of traditional Greek papoutsakia, made with a delicious vegetarian filling! 🔹 Serves 2 as a main dish or 4 as a side dish 🔶 Ingredients 🔹 2 medium eggplants (steps 2, 4, 5) 🔹 2 tbsp extra virgin olive oil (step 3) 🔹 Salt and freshly ground black pepper, to taste (step 3) 🔹 1 tsp dri
Eirini Miaouli
22 hours ago2 min read
Crunchy Banana & Tahini Granola 🍌🥣
Crunchy, naturally sweet and incredibly easy to make! 💛✨ A delicious homemade granola with ripe bananas, creamy tahini, oats and crunchy nuts. Perfect for breakfast, a quick snack or as a topping for your favourite yoghurt bowl! 🔹 Makes 10 servings at approximately 150 kcal per serving 🔶 Ingredients 🔹 200 g rolled oats (step 3) 🔹 2 small ripe bananas (step 2) 🔹 40 g tahini or almond butter (step 3) 🔹 50 g honey (step 3) 🔹 25 g pecans, walnuts or flaxseeds (step 3) 🔹
Eirini Miaouli
22 hours ago2 min read
Light Béchamel Sauce 🥛
Creamy, delicious and surprisingly simple to prepare! 💛✨ A lighter homemade béchamel made with just a few everyday ingredients. No butter needed! Perfect for your favourite moussaka, pastitsio or vegetable bake. 🔹 Makes approximately 1.2 litres — enough for one large moussaka 🔶 Ingredients 🔹 6 glasses unsweetened oat milk, soy milk or low-fat dairy milk (step 1) 🔹 6 heaped tbsp wholegrain flour, approximately 90–100 g (step 1) 🔹 A pinch of salt, to taste (step 4) 🔹 ¼–½
Eirini Miaouli
22 hours ago2 min read
Is Focusing on the Scale Stealing your Joy?
Your health is a story. The scale only reads the first page. 📖✨
Eirini Miaouli
Feb 153 min read
Better-for-You Banana Bread🍌
A healthy banana bread to make yours!
Eirini Miaouli
Aug 4, 20242 min read
Breaking Through a Weight Loss Plateau: Keep Moving Forward
Feeling stuck in your weight loss journey? Don't give up, it's part of the process!
Eirini Miaouli
Jun 14, 20243 min read
Healthier by habit: Goal setting to your best self 🎯
The journey towards better health and self-care can be challenging, but with the right mindset it can also be incredily rewarding!
Eirini Miaouli
Oct 30, 20232 min read
Speedy Spinach Pie 💪
Easiest spinach pie with a twist! 🌪️
Eirini Miaouli
Mar 13, 20233 min read
Nutrient Density: Making smarter choices for good health and easy weight management
Going over the science behind food groups, their nutritional value and health effects, in making smart food choices and combinations
Eirini Miaouli
Sep 3, 20225 min read
Whole-Grain Tagliatelle with Shrimps 🍝
Simple & delicious pasta with shrimps! 👌
Eirini Miaouli
Mar 14, 20211 min read
Sweet Tahini Pie with Pekmez 🥧
A sweet, healthy & nutritious recipe that you'll love instantly! 😀
Eirini Miaouli
Mar 14, 20211 min read
Pregnancy: Best tips for taking care of you & your baby
Pregnancy: Let's see what there is to expect, and what research recommends during this exciting part of our lives.
Eirini Miaouli
Oct 19, 20206 min read
Fertility: Adopting the research-backed habits for conception & healthy pregnancy
Fertility concerns are surprisingly common.
Let's see which are the science-backed changes that have been shown to benefit fertility.
Eirini Miaouli
Jun 28, 20205 min read
Complete Guide to Menopause: A turning point for Health & Lifestyle Choices
Menopause is a turning point in a woman’s life, let's discover the ways to enjoy life and recommit to our good health through this phase.
Eirini Miaouli
Apr 9, 20207 min read
Water & hydration, getting the facts
Much has been written about the benefits of drinking lemon water in the morning and other "good habits" such as drinking 8 glasses of...
Eirini Miaouli
Mar 25, 20202 min read
"The greatest medicine of all is teaching people how not to need it."
Hippocrates
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