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Healthy Halloween Pumpkin Oatmeal Cookie Candy Alternative

September 26, 2016


Are looking for a healthy cookie recipe for Halloween to give as an alternative to candy, look no more!

 Halloween Cookie Recipe Candy Alternative

Ingredients:Healthy Halloween Pumpkin Oatmeal Cookies

  • 2 cups unbleached flour
  • 1 cup rolled oats
  • 1/2 tsp organic baking soda
  • 1 1/2 tsp cinnamon
  • 1 ½ cup brown sugar
  • 1 egg
  • 2 tablespoons black strap molasses
  • 1 tbs kefir or plain yogurt
  • 1 cup (8 ounces) butter (softened)
  • 1/2 teaspoon salt
  • 1 cup canned cooked pureed pumpkin
  • 1/3 cup raisins
  • 1/3 cup cranberries
  • 1/3cup dried  cherries
  • 1 cup chopped walnuts


Preheat oven to 350. Get ready two lightly greased baking sheets.

Mix the flour, oats, baking soda, salt, and cinnamon; add sugar, oil (or butter), molasses, pumpkin. Mix thoroughly and add raisins, cranberries, cherries and walnuts. Put a mix on the baking sheets with a spoon. Bake for about 15 minutes.

Happy Healthy Halloween to you and your kids!!!


Breathe, smile and be happy.

Irina Wardas, HHC

Women’s Holistic Health Counselor, Nutrition and Relationship Expert

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Spring Weight Loss Detox Fat Burning Latke Pancake Recipes

April 6, 2015


Aare you looking for tasty pancake and latke recipes you can enjoy for breakfast or lunch.

Each recipe uses fat dissolving foods such as radish, turnip, shitake mushrooms, beets, onions, etc. that help dissolve fat to cleanse you body. Cumin contains oils that are effective in helping to detox the liver and aid digestion. Cayenne purifies blood.

So, if you want to lose weight naturally with natural easy weight loss detox recipe, add these fat dissolving detox foods to your meals.

The two recipes below include detox spices and fat dissolving vegetables.


Beet and Cumin Detox Latke and Pancake Recipe for a Spring Detox


  • 1 cup beets, shreddedLatkes and Pancake Recipes for Natural Easy Weight Loss Detox
  • 1 cup onion, chopped
  • ½ cup carrot, shredded
  • 4-5 tbsp whole wheat flower
  • 2 eggs
  • 1/2tsp cumin powder
  • 3-4 tbsp olive oil (or more if needed)
  • salt and pepper to taste


Mix all ingredients and form latkes with warm hands or use a spoon to put them on a skilet. Fry latkes in olive oil, over medium-high heat, for 4-5 minutes until firm and browned on both sides.

Turnip and Shitake Spring Weight Loss Pancakes and Latkes


  • 1 cup russet potatoes, shreddedLatkes and Pancake Recipes for Natural Easy Weight Loss Detox
  • 1 cup turnip, shredded
  • ½ cup shitake mushrooms
  • 1 1/2 cup onion, chopped
  • 4-5 tbsp whole-wheat flour
  • 3-4 eggs
  • 1/4tsp cayenne pepper
  • sea salt and black pepper to taste


1. Preheat oven to 300 degrees. Mix all ingredients, form latkes and bake in a hot oven for 10-15 minutes or until crispy. Then turn them over and bake for 10 minutes more.

2. Mix all ingredients, form latkes with a spoon or hand and fry them in olive oil on a skillet until crispy

Bon Appetit!

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health Counselor and Nutrition and Relationship Coach

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Healthy Halloween Treats for Kids — An Alternative to Candy

October 26, 2014


On Halloween, treat your children by helping them fight childhood obesity and diabetes. 

Why not provide them with some healthy alternatives to all the candy and sweets they will be exposed to.

You can start by learning how to read the labels on candy.  Just a quick reminder that one tea spoon contains 4 grams of sugar.

Halloween should be no different than any other time of the year.  By limiting their candy intake, protect your little tykes not only from the harmful effects of sugar, but artificial colors, chemicals and an infinite number of other unhealthy additives.

Some Halloween Alternatives to Candy

Healthy Halloween Alternative to Candy

  • cookies (see links to recipes below)
  • nuts
  • raisins
  • sunflower seeds
  • pumpkin seeds
  • cashews
  • apples
  • whole grain crackers
  • carrot sticks
  • microwave popcorn
  • stickers
  • trading cards
  • money

I am sure you can add more ideas to this list, so be creative to keep your children healthy and happy.

You can also try these healthy Halloween Recipes and Tips:

Halloween Pumpkin Oatmeal Cookies

Halloween Pumpkin Cookies


Breathe, smile and be happy.

Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Relationship Expert

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Boolicious Healthy Pumpkin Cookie Recipe for Halloween and the Holidays – Yummm

October 1, 2014


Halloween and the holidays are a good time to remember to always be vigilant about protecting our children from diabetes, obesity and heart disease..

I would like to share with you a healthy Spiced Pumpkin Cookie Recipe that may help your little munchkins forget about the candy they are dreaming about.

Why is it healthy?

Just in case you don’t know, spices, like cinnamon and ginger can be used as an immune booster to help fight colds and flu.

Dark molasses is a great substitute for sugar, as well as a good source of iron and B vitamins.

As for raisins, they can be beneficial if you have constipation or anemia.

Immunity Boosting Spiced Pumpkin Cookie Recipe

protect your children from diabetes, obesity and heart disease.

  • 2/3 cup whole-wheat pastry flour
  • 2/3 cup all-purpose flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground allspice
  • 1/4 teaspoon freshly grated nutmeg
  • 3/4 cup canned plain pumpkin puree
  • 3/4 cup packed light brown sugar
  • 2 large eggs
  • 1/4 cup canola oil
  • 1/4 cup dark molasses
  • 1 cup raisins

Preheat oven to 350°F. Coat 3 baking sheets with cooking spray.

Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, salt, cinnamon, ginger, allspice and nutmeg in a large bowl.

Whisk pumpkin, brown sugar, oil and molasses in a second bowl until well combined. Stir the wet ingredients and raisins into the dry ingredients until no traces of dry ingredients remain. Drop the batter by level tablespoonfuls onto the prepared baking sheets, spacing the cookies 1 1/2 inches apart.

Bake the cookies until firm to the touch and lightly golden on top, 10 to 12 minutes, switching the pans back to front and top to bottom halfway through. Transfer to a wire rack and let cool.


Bon Appetit!

Don’t forget to breathe, smile and be happy.

Irina Wardas, HHC

Women’s Holistic Health Counselor HHC

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Salmon Cake Recipe for Seasonal Blues, PMS, and Anxiety

September 14, 2014


As women, many of us suffer from PMS symptoms, such as cramps, fatigue, weight gain, mood swings, constipation.  These symptoms may vary form mild to severe.   Seasonal blues and depression can make these symptoms, particularly, the mood related symptoms, even worse.

Did you know that changing to a healthier lifestyle by eating certain whole foods can help reduce your pain and cramps and manage weight gain and mood swings.

Studies show we need lots of fiber to get rid of constipation and extra estrogen, Calcium for better moods, vitamin B6 to control excess estrogen, essential fatty acids to have milder menstrual symptoms.


I’d like to share with you this recipe to help you fight pain, get into better mood and even help prevent breast cancer.  Best of all, the same


Wild Salmon Cakes with Cabbage Slaw for PMS and Seasonal Blues

Ingredients:salmon cakes

  • One 6 –once can wild salmon, finely chopped
  • ½ cup red pepper
  • ¼ cup scallions, finely diced
  • ½ cup celery, finely diced
  • ¼ cup soy flower
  • 2 tbsp cilantro, minced
  • 1 whole egg, omega-3 type
  • 1 tbsp Sesame Oil
  • salt and pepper to taste


  • 2 cups cabbage, shredded
  • 1 cucumber, sliced
  • ½ cup Daikon Radish, sliced matchstick
  • 1/3 cup edamame beans, thawed
  • 2 tbsp fresh cilantro, chopped
  • ½ tsp kelp powder
  • ¼ cup unseasoned rice vinegar
  • 2 tsp honey
  • 2 tsp toasted sesame oil


In a large bowl, add the salmon, peppers, scallions, celery, soy flour, cilantro, egg, salt, pepper. Mix together and form into six patties. Preheat a skillet over medium-high heat. Add sesame oil and swirl pan to coat the pan evenly. Add patties and cook for 3-5 minutes on each side.

Meanwhile, in a large bowl, toss together the cabbage, cucumbers, Daikin radish, edamame, cilantro, kelp powder, rice vinegar, honey, toasted sesame oil. Divide salad between two serving plates. Place salmon cakes on top of salad.

Sea vegetables such as arame, dulse, hijiki, kelp, nori wakame, and others are loaded with minerals, including iodine, important for thyroid function.

Sesame Oil is important to help stimulate our energy level during PMS and the menstrual cycle.


Bon Appetit and let us be cramp and backache free, shall we?

Breathe, smile and be happy.

©Irina Wardas, HHC

Women’s Holistic Health Coundelor, Nutrition and Relationship Expert

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Weight Loss and Detox Green Smoothie Recipe

March 10, 2014


It’s no longer St. Patricks Day, but you can still use this super healthy green smoothie recipe to feel and look fabulous all day long in the spring or summer. This green delicious smoothie can also be a great midday snack any other time of the year to get more energy, beat sugar cravings and lose weight naturally.

For each petal on the shamrock.
This brings a wish your way
Good health, good luck, and happiness
For today and every day.

..Irish Blessing

After St. Patricks day is over you can  continue to use this natural green smoothie recipe for simple weight loss detox or loss beauty remedy for glowing and younger looking skin.

Weight Loss and Detox Green Smoothie

  • 2 cups kaleWeight Loss and Detox Geen Smoothie Recipe for St. Patricks Day
  • 4 leaves dandelion
  • handful parsley
  • 1 cucumber
  • 1 avocado
  • 1 banana
  • 1 kiwi or
  • 1 cup frozen blueberries or 3 tbsp Cacao Powder or 1 apple


Wash all ingredients, blend them and drink to your health at least ones a day.

Bon Appetit!

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health Counselor and Nutrition Coach

Continue reading...
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