Tag Archives: nutrition

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

NaturalCounselor.comReblog this post [with Zemanta]

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Five Healthy Soup Recipes to Feel and Look Fabulous

January 8, 2014


It is cold outside, so we should take a break from fats, diary products and sweets in order to stay healthy and happy. Try these healthy soup recipes for your Soup time, and let me know which one is your favorite.

Healthy Fennel Soup Recipe


1/4 cup ghee

5 fennel bulbs, trimmed and quartered

1 (32 fluid ounce) container vegetable broth

salt and pepper to taste


Melt the butter in a large skillet over medium heat. Add the quartered fennel bulbs; cook and stir until golden brown, about 10 minutes. Pour in the broth, and simmer until fennel is tender, about 15 more minutes. Season with salt and pepper.

Healthy Chicken Ginger Soup Recipe


2 1/2 pounds chicken, skinned

3 long stocks celery

1 medium onion chopped

½ basmati rice

1 bunch scallions

1 3-inch piece fresh ginger cut into slivers 2 teaspoons freshly squeezed lemon juice

1 /2 chopped parsley

½ chopped cilantro

I /2 cup chopped dill to garnish

salt and pepper to taste


Place the chicken in water, enough to cover chicken, then cover the pot and bring to a boil over medium-high heat. Add celery, scallions, rice, ginger and onion. Reduce heat and simmer, covered for 1 1/2 hours. Remove the chicken, cool, then pull the meat from the bones. Return chicken to the pot and add salt and pepper, lemon juice, parsley, cilantro. Garnish with dill.

Healthy Mushroom Pumpkin Soup Recipe


1 lb. mushrooms, sliced
1 chopped onion
2 tbsp.oil
2 tbsp. flour
1 tbsp. curry powder
3 cups chicken broth
1 can (1 lb.) pumpkin
1 tbsp. honey
dash nutmeg
salt to taste
pepper to taste
1 cup evaporated milk
optional sour cream or yogurt, topping


Sautée mushrooms and onion in oil. Add flour and curry and
stir. gradually adding broth. Add all but milk and cook, stirring,
for 10 – 15 minutes. Add milk and heat through without boiling.
Top with sour cream if you wish.

Healthy Butternut Squash Soup Recipe


1 butternut squash, peeled

1 onion, chopped

6 cups vegetable stock

dash nutmeg

2 tablespoons olive oil

Salt and pepper to taste

Parsley and dill to garnish


Cut squash into 1-inch chunks. Sautee onion until translucent. Add squash and stock. Bring to a simmer and cook until squash is tender. Remove squash chunks with slotted spoon and place in a blender and puree. Return blended squash to pot. Stir and season with nutmeg, salt, and pepper. Garnish with parsley and dill. You might top with sour cream. 

Healthy Split Pea Soup Recipe


2 Tbs olive oil

2 small onions, chopped
5 cups frozen peas ( you can use dried split peas -16 oz package- and first cook them for 1 hour and a half , stirring from time to time)
2 cups chicken broth

1 bay leaf
1 Tbs chopped parsley

1 tbsp chopped dill

Salt and pepper

Immune Boosting Spices Mix


Sautee onions in olive oil, until translucent (you can also add carrots and ham). Add the peas, broth, bay leaf and bring to a boil. Simmer, uncovered, 5 minutes, until peas are tender. Puree the soup in a blender, add salt and pepper to taste. Garnish with parsley and dill. 

Bon Appetit and don’t forget to

breathe, smile and be happy.

Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Relationship Expert

NaturalCounselor.comReblog this post [with Zemanta]

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3 Weight Loss Detox Recipes to Feel and Look Fabulous

February 4, 2012


Are you trying to beat your sugar cravings?  Why not try one of these recipes; they can help you balance your hormones, boost your energy, or with weight loss and detox.

Healthy Detox Ginger Carrot Breakfast Cookies

Ginger promotes circulation, stimulates lymphatic flow, and can help detox the body.

The taste of carrots help fight your sugar cravings as well as improve your eyesight, lower cholesterol and prevent heart attack and stroke.

Ingredients:Healthy Weight Loss Detox Recipes

  • ¾ cup rolled oats
  • ½ cup oat flour
  • ¼ cup brown rice or barley flour
  • 2 cups cooked millet
  • 1 and ½ tbsp olive oil
  • 1 cup shredded carrots
  • 1tsp. vanilla
  • 1 tsp grated ginger
  • ¼ tsp sea salt
  • 1 tbsp sunflower seeds
  • ½ cup water


Lightly roasted oats and flour by stirring over medium heat in skillet, until toasty smelling but not browned. Mix all ingredients and add just enough water for a moist, (not mushy). Shape into cookies on an oiled baking sheet. Bake at 350 degrees for 30 min.

adopted from the Self-healing Cookbook by Kristina Turner


Tasty Fennel and Orange Detox Salad

Fennel stimulates the liver, improves fat digestion, and contains essential oils that can help get rid of excess fluid and thus weight.

Orange is rich in vitamin C and can help boost your immune system.  You can also lift your mood by using the zest of the oranges.

Onions can cleanse and detox your liver and skin; they also have antiseptic properties.

Ingredients:Healthy Weight Loss Detox Recipes

  • 2 oranges, sliced
  • 1 bulb fennel, sliced
  • 1 red onion sliced into rings
  • juice of 1 orange
  • 2 tbsp apple cider vinegar
  • zest of 1 orange
  • mint or parsley to garnish


Place a layer of oranges, then a layer of fennel and then a layer of onions. Mix orange juice with apple cider vinegar and drizzle over the salad. Add orange zest and mint or parsley to garnish.


Beet and Apple Juice Detox Recipe

Try this delicious detox juice recipe to feel and look fabulous.

Beets stimulate the liver and can help to detox and cleanse the digestive system and blood.

Apple adds sweetness and fiber which can helps to detox your body.Healthy Weight Loss Detox Recipes

Spinach contains antioxidants that can fight free radicals to helps boost your immune system.


  • 1 medium beet
  • 1 large apple
  • 1 carrot
  • 1 cup fresh spinach leaves


Place all the ingredients in the juicer or blender and process. If you wish, you can dilute with filtered water to taste.

Bon Appetit!


Breathe, smile and be happy.

©Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Relationship Expert

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Instantly Feel in a Good Mood with Healthy Dark Chocolate

January 1, 2012


Chocolate…. Mmmmm. Are you smiling already? Chocolate…

We, women, like chocolate so much because like light, exercise, laughter and sex, chocolate triggers the release of endorphins, which leave us with an instant feel good mood. In general women are more sensitive to chocolate than men, and that is why we can use chocolate can boost our serotonin level to fight our moodiness and seasonal depression.Instantly Feel in a Good Mood with Healthy Chocolate

Did you know that chocolate is better and I mean healthier than kissing? When we kiss or eat chocolate our heart rate and brain activity both increase, but with chocolate it lasts longer. We burn 34 calories in 30 min during light kissingI am wondering how many calories we burn while eating chocolate.  😆

Studies show that chocolate  the main ingredient cocoa- contains health beneficial antioxidants flavonoids. They, like in fruits and vegetables, help prevent cancer and heart disease and stroke by protecting our immune system from radical damage and fighting inflammation.

When we talk about healthy benefits of chocolate we mean healthy  dark chocolate, and the more cocoa in chocolate, the darker and healthier it is. 

Dark chocolate is very good for us, but we have to eat it in moderation because of its sugar and fat content. Even if it is made with cocoa butter and has less blood cholesterol, it still has a lot of calories, fat and refined sugar, all which can make us fat.

Good healthy quality chocolate should contain  70-75% cocoa and have cocoa butter as an ingredient. Avoid chocolate with milk solids or with any mention of alkali or Dutching / Dutching cocoa which is known to have no nutrition value.

So instantly feel in a good mood with healthy dark chocolate and a glass of red wine full of antioxidants and toast to us, ladies, while breathing, smiling and being happy!!!

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Counselor


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Three Green Smoothie Recipes for Weight Loss, Detox, and Headaches

June 22, 2009


To feel and look fabulous, you may want to incorporate more green smoothies into your diet.  But before doing so, remember the fruits and vegetables you use should be bought and used only as organic. So if you want to be healthier, check on which fruits and vegetables make the “dirty dozen” and why strawberries,celery, peaches and apples can damage your health.

The three nutritious Green Smoothies recipes below are full of:Green Smoothie Recipes for Weight Loss, Detox

-vitamins A and carotenoids, C, E to boost our immune system, prevent heart attacks and cancers, keep our skin and body looking and feeling young

– lycopene to protect our skin from sun damage, prevent certain cancers, lower blood pressure

– fiber to detox our system, lower blood pressure and cholesterol, get rid of constipation, lose weight, and help with headaches and migraines;

– B-vitamins to deal with  moodiness

– Omega-3 fatty acids to reduce inflammation and keep our skin looking young.

– Potassium –to keep our nervous system healthy as well as to boost our metabolism.

I. Natural Green Smoothie Recipe with Berries

  • 1/2 cup raspberries (frozen or fresh)
  • ½ cup blueberries
  • 1 cup of apple juice
  • 4 dates (pit removed) Handful of spinach
  • 2-3 leaves of kale
  • Handful of parsley
  • 2 tbsp sunflower seeds
  • Slice of fresh ginger
  • ¼ tbsp Spirulina powder

Blend everything until smooth in a blender or food processor and enjoy

II. Healthy Green Smoothie Recipe with Apricots and Papaya

  • 1 cup carrot juice
  • 1 cup apricots pitted
  • 1 cup papaya sliced
  • 1 tbsp sesame seeds
  • ½ avocado
  • 1 tbsp Spirulina powder or Blue Algae Powder
  • 2 cups fresh herbs mix
  • handful of parsley
  • handful of dill
  • 1 tsp dry nettle
  • 1 banana

Blend everything until smooth in a blender or food processor and enjoy. Always try to adjust to your taste.

III. Homemade Green Smoothie Recipe with Pear and Pineapple

  • 1 cup pineapple juice
  • 1 pear sliced
  • 1 cup mango
  • 1 cup pineapple
  • 2 tbsp flax seeds
  • handful of parsley
  • 3 cup collards or beet greens
  • 1 kiwi

Blend everything until smooth in a blender or food processor and enjoy.

Bon Appetit 


Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health Counselor, Nutrition Coach and Relationship Expert

Continue reading...