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Flaounas

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Flaounas

Method

Flaounas are a delicious Cyrpriot pastry appetizer you simply have to try! The dough carries the aromas of mastic, mahlab, ginger and cinnamon and they are filled with cheese, raisins and mastic! In Cyprus they are usually served for Easter but they are perfect for any time of year!

  • Preheat oven to 180* C (350* F) Fan.
  • Beat the flour, sugar, margarine, cinnamon, ginger, mastic, mahlab, cognac, yogurt, eggs and orange juice in a mixer, using the hook attachment.
  • When all of the ingredients are almost completely combined, add the baking powder and continue beating for another 30 seconds, until you create a nice and elastic dough.
  • When ready, cover with a towel and let it rest.
  • To prepare the filling, combine all of the ingredients in a bowl.
  • When the dough is ready, divide it in to 3 pieces.
  • Roll out each piece of dough in to a sheet that is 2 cm thick and cut in to squares that are 20 cm in length.
  • Add about 80 g of the filling in the center of each square, like a small bundle.
  • Fold the 2 opposite sides of each square inwards but do not completely cover the filling.
  • Then fold the remaining opposite sides in the same manner. You are basically creating a nest for the filling.
  • Use a fork to press down on the corners to seal.
  • Beat the egg, brush over the flaounas and sprinkle with sesame seeds.
  • Bake for 25 minutes.
  • When ready, remove from oven and serve warm with honey and ground cinnamon.
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Nutritional
Chart

Nutrition information per portion

539
Calories (kcal)
27 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

20.0
Total Fat (g)
29 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

9.4
Saturated Fat (g)
47 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

66.0
Total Carbs (g)
25 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

14.0
Sugars (g)
16 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

21.0
Protein (g)
42 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

2.9
Fibre (g)
12 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

2.3
Sodium (g)
38 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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