NaturalCounselor Health and Wellness Blog For Women

Do you like to try new eggplant recipes?  Eggplant nutrition is good for us women; here are some reasons why:

* The purple peel of eggplant contains proanthocyanidins and anthocyanins  (like in elderberry, persimmon, tart red cherries and purple grapes, beets, and purple cabbage), which are compounds that can help protect against brain aging, heart disease and various women’s cancers.

* Eggplant is an excellent source of fiber, a mild laxative and diuretic, which can help you with weight loss, keeping blood pressure under control, diabetes, and cholesterol reduction and arteriosclerosis.

*Eggplant is one of the alkaline-forming vegetables, which can be used to strengthen the immune system to keep you healthy and in balance (acidity creates inflammation, puffiness, weaken our immune system which can lead to heart disease, etc.)

P.S. If you suffer from arthritis, foods in the nightshade family, such as tomatoes, peppers, eggplant, and some citrus should be avoided.

P.P.S. Eggplant should be eaten in moderation by pregnant women.

Healthy Ratatouille Recipe with Eggplant and Zucchinni

Eggplant is considered to be one of the most energizing and soothing. foods for women, and zucchini is helps with elimination and to keep your skin healthy and glowing.

• 3 medium zucchini, chopped
• 1 medium eggplant, chopped
• 2 onions chopped
• 2 tbsp extra virgin oil
• 1 tbsp garlic
• ½ tbsp basil
• 1 tbsp dill and parsley
• 1 cup diced tomatoes (fresh or canned)
• sea salt and black pepper to taste

Sautee onions in olive oil for 3 minutes, add garlic and spices, cook for a few minutes more. Add tomatoes, eggplant and zucchini. Cook until vegetables are soft. Serve with couscous, or basmati rice.

Bon Appetit!

Breathe, smile and be happy.

©Irina Wardas, HHC

Women’s Holistic Health and Nutrition Coach and Counselor

Studies show that the cruciferous vegetables, such as brussels sprouts, broccoli, cauliflower, cabbage, kale, watercress, etc. contain sulforaphane, a compound that triggers liver enzymes that can help detox the body and stop the growth of breast cancer cells.

I would like to share with you this super healthy Raw Cauliflower Salad with Kiwi Dressing Recipe for easy detox, breast health, and to boost your immune system.

Cauliflower is better to eat raw, steamed or grilled. If we boil it, 75% of the cancer-fighting compounds leaches into water (which you can use for soups).

Radish is another cruciferous vegetable that contains sulforaphane to help detox the body and get rid of carcinogens and extra estrogen.

Carrot contains beta-carotene, a carotenoid to help our body metabolize estrogen better.

Kiwi is rich in vitamin C to boost our immune system.

Healthy Raw Cauliflower Salad Detox Recipe with Tasty Kiwi Dressing

For the salad:

• 2 cups raw cauliflower
• 2 carrots, chopped or sliced
• 3 radishes, sliced
• 2 tbsp parsley, chopped
• 2 tbsp dill, chopped
• 2 tbs raisins
• 2 tbs nuts of your choice
• 1 clove garlic, minced

Dressing:

• 2 tbsp extra virgin olive oil
• 1 tbsp apple cider vinegar
• 1 kiwi, mashed or blended
• Sea salt and pepper to taste

Chop the cauliflower in a food processor or do it by hand. Mix with the other ingredients and set aside.

To make the dressing, mash kiwi with a fork or in blender. Mix all the ingredients, add to the salad, toss and serve immediately.

Bon Appetit!

P.S. If you have hypothyroid problems, keep in mind that raw cruciferous vegetables contain thyroid inhibitors known as goitrogens. So steaming your vegetables will be more beneficial that boiling.

P.P.S. Click to listen to our interview with Elisabeth Squires, the Boob Lady, on How to Take Care of Your Breasts.

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health and Nutrition Coach and Counselor

Do you like cabbage? If you want to eat healthy with the seasons,  now is the right time to try some recipes for cabbage soup.

Cabbage is rich in cancer-fighting nutrients, including Vitamin C, fiber, and two phytochemicals that can help cleanse your body of cancer producing substances, get rid of extra estrogen, and flush  fat.

Studies show that women who include cabbage in their diet can reduce their risk of breast cancer by up to 45%.

Cabbage has the unique ability to nourish and relax the spleen, pancreas and stomach..

Cancer Fighting Cabbage Soup Recipe

• I pound green cabbage, diced
• 1 onion chopped
• 2 medium carrots chopped
• 6 cups water
• 3 tbsp barley miso
• Parsley to garnish
• 1 tbsp dried basil
• 2 tbsp olive oil
• sea salt and black pepper to taste

Sautee onions and carrots in olive oil for in a soup pot for 3 minutes, add cabbage, salt and basil and sauté for 3- 4 minutes. Add water, bring to boil and simmer until vegetables are soft – for about 20-25 minutes.

Use a little bit of broth to dissolve the miso, and stir back into soup. Simmer uncovered for 3- 4 minutes. Add parsley just before the serving.

Healthy Cabbage Recipe with Lentils and Arame Sea Weed

• 4 cups shredded cabbage
• ½ cup dried Arame sea weed
• ½ cup cooked lentils
• 1 onion, chopped
• 1 tbsp tomato paste
• 3-4 tbsp olive oil
• ¼ tsp turmeric
• 1/8 tsp Cayenne pepper
• 1-2 cloves of garlic minced
• sea salt to taste

Soak Arame sea weed in some water for 5 minutes. Sautee onion in olive oil for 4-5 minutes, add cabbage, salt, tomato paste, Arame sea weed and sautee for 20 -25 min until cabbage is ready. Add stir in lentils, turmeric, red pepper, mix thoroughly and serve. You can also eat it cold.

Bon Appetit!

Let us eat cabbage smart if we want to feel and look fabulous all year around, shall we?

Breathe, smile and be happy.

©Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Counselor

NaturalCounselorBlog

Did you know that extra estrogen in the body can trigger growth of uterine fibroids? To improve your breast health and reduce risk of getting fibroids or growing them bigger, we need more fiber rich foods in our diet, especially beans. Black beans are rich in phytoestrogens and fiber which can help control estrogen and reduce fibroid growth.

Listen to our podcast with Gail Edgell , President and CEO of 360.Menopause, in which we discuss fibroids, testing and what women after 40 need to know in order to stay  healthy.

Healthy Mango Salad Recipe with Black Beans and Carrots For Fibroids

• 1/2 red bell pepper, diced
• 1  can black beans, drained, rinsed
  
• 1 mango, diced
• 1 scallion, sliced
  
• 4 tbsp extra-virgin olive oil
  
• 2 carrots, chopped
  
• 1 to 2 tsp jalapeno, minced
  
• 2 tbsp parsley, chopped
  
• Salt, pepper to taste
  

Sautee carrots in 2 tbsp olive oil. Mix all ingredients and serve.

Bon Appetit

Breathe, smile and be happy.

© Irina Wardas, HHC

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