AI-generated photo.
Greek · Signature, Easter · Cyprus · Holiday
Flaounes
Also called φλαούνες
Flaounes (φλαούνες), a Easter dish from Cyprus.
Pai editors’ mark 5 / 5
Plan, list, and collections
Flaounes is cooked in Easter as its own plate, not as a copy of a restaurant menu. Fill pastry with grated halloumi, mint, and raisins and bake the pies for Easter. Baking powder stands in for yeast. Amounts are for 4 from foods this library can count.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
57
Health score
Rich, enjoy occasionally
Indulgent
Richness
Gentle
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 14%
- Carbs 45%
- Fat 40%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Watch · Heart-friendly
Saturated fat, cholesterol, sodium, or fiber keeps this off the heart-friendly list.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Watch · High protein
Protein is about 13.3 g, under the 25 g mark.
Watch · Low sodium
About 778 mg of sodium, above the 450 mg mark.
Watch · Gluten-free
Wheat or gluten is in the required list.
Watch · Dairy-free
A milk ingredient is in the required list.
Suits · Vegetarian
No meat, poultry, fish, or shellfish in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Watch · Gentle when sick
Fat or sugar is high for a day when appetite is low.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- All-purpose flour164 kcal
- Halloumi95 kcal
- Unsalted butter54 kcal
- Raisins22 kcal
- Egg18 kcal
- Sesame seeds14 kcal
Glycemic load
Estimated glycemic load for this count: 30.5. The bands come from the ingredient table.
Portion
One serving, as written, is about 368 kcal.
Allergens. Egg, Gluten, Milk, Sesame, Wheat
Make it healthier
Use half the salt
Salt adds no calories in this table, so the calorie figure stays put while sodium falls.
About 368 kcal after the change.
Use half the kosher salt and finish with citrus or vinegar.
The same plate with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Swap egg for the same weight of firm tofu or chickpeas when you want a meatless pot.
The seasoning and the method stay. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 368 kcal | 18% |
| Protein | 13.3 g | 27% |
| Carbohydrate | 41.9 g | 15% |
| Fiber | 1.9 g | 7% |
| Total sugars | 5.5 g | 11% |
| Fat | 16.5 g | 21% |
| Saturated fat | 9.2 g | 46% |
| Cholesterol | 84 mg | 28% |
| Sodium | 778 mg | 34% |
| Potassium | 154 mg | 3% |
| Calcium | 315 mg | 24% |
| Iron | 3 mg | 17% |
| Magnesium | 24 mg | 6% |
| Zinc | 0.7 mg | 6% |
| Vitamin A · estimate | 88 mcg | 10% |
| Vitamin C | 0.1 mg | 0% |
| Vitamin D | 0.3 mcg | 2% |
| Vitamin E · estimate | 0.5 mg | 3% |
| Vitamin K · estimate | 1 mcg | 1% |
| Thiamin (B1) | 0.4 mg | 33% |
| Riboflavin (B2) · estimate | 0.4 mg | 28% |
| Niacin (B3) | 2.8 mg | 18% |
| Vitamin B6 | 0.1 mg | 5% |
| Folate · estimate | 93 mcg | 23% |
| Vitamin B12 · estimate | 0.3 mcg | 13% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- Saturated fat is moderate to high. Worth noticing if cholesterol is on your mind.
- Sodium is on the higher side. The swaps below pull it down.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Oven
- Scale
- Mixing bowls
- Parchment
- The pan in the method
- Cooling rack
- Skewer or toothpick
- Oven thermometer
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
All-purpose flour1.5 cups180 g
Halloumi4 oz120 g
Egg1 egg50 g
Mint1 tsp4 g
Raisins2 tbsp30 g
Baking powder1 tsp4 g
Sesame seeds1 tbsp10 g
Unsalted butter2 tbsp30 g
Kosher salt0.5 tsp3 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and finish with citrus or vinegar.. The same plate with less sodium.
- Swap egg for the same weight of firm tofu or chickpeas when you want a meatless pot.. The seasoning and the method stay.
Method
AI-generated photo.
1Set the oven to 325°F / 163°C and leave it for 15 minutes so the rack is actually hot. Weigh all-purpose flour, halloumi, egg, mint, raisins, baking powder, sesame seeds, unsalted butter, kosher salt. Flaounes is cooked in Easter as its own plate, not as a copy of a restaurant menu. Fill pastry with grated halloumi, mint, and raisins and bake the pies for Easter. Baking powder stands in for yeast. Amounts are for 4 from foods this library can count.
Heat oven 15 min
AI-generated photo.
2Line the pan with parchment. If this is Flaounes, a bare pan is the usual reason the first slice sticks. Butter only the parchment, not a pool of fat.
AI-generated photo.
3Stir the dry ingredients in one bowl and the wet ingredients in another. Combine them until the batter or dough for Flaounes is even, with no dry streaks and no long mixing after that.
AI-generated photo.
4Scrape the mixture into the pan and level the top. Flaounes bakes evenly only when the center is not a dome of unmixed batter.
- 🇨🇾 CyprusMediterraneansig-cyprus-flaounes-step-4
Flaounes, step 5
Step 5 · Bake about 18 min
5Bake at 325°F / 163°C until this is true: A skewer in the center of Flaounes comes out with a few moist crumbs, and the top springs back. Start checking at 18 minutes. Opening the door early drops the heat.
Bake about 18 min
- 🇨🇾 CyprusMediterraneansig-cyprus-flaounes-step-5
Flaounes, step 6
Step 6 · Cool 10 min
6Cool Flaounes in the pan for 10 minutes, then move it to a rack. Cutting while it is steaming collapses the crumb. Film Flaounes in this shot order and no other: a blender lid held down for the puree; the main piece taking a deep browning; a tight shot of the crust or surface; tongs turning one piece. Slate words for the editor: ripple, grove, thistle, hearth, yeast, ribbon, glaze, undercrust, jasper, willow.
Cool 10 min
How you know it is done
A skewer in the center of Flaounes comes out with a few moist crumbs, and the top springs back.
If it goes wrong
- Flaounes looks done on top and is still raw in the center. Trust the cue in the method, not the color alone. Give it a few more minutes and check the center.
- Flaounes spread, sank, or turned out dry. Measure by weight next time, heat the oven fully, and stop when the doneness cue appears rather than when the timer ends.
Storage
Cool Flaounes completely. Keep it covered at room temperature for 2 days, or wrap and freeze for a month. Refrigerate custard, cream, and fresh-fruit fillings the same day and eat them within 3 days.
How this dish helps your daily life
- Flaounes belongs to Easter. The method above is the one that makes it recognizable.
- Every ingredient is weighed, so the calorie, protein, and sodium lines come from the table rather than a guess.
Notes
Pregnancy. Cook meat, poultry, eggs, and seafood through. Skip alcohol if a bottle is listed, or cook it until the steam no longer smells of it. There is no raw-fish step.
From the kitchen. Fill pastry with grated halloumi, mint, and raisins and bake the pies for Easter. Baking powder stands in for yeast.
Allergens in the required list: Egg, Gluten, Milk, Sesame, Wheat.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.