Happy and Healthy New Year to You and Your Family!

Are you ready to start this New Year with healthy winter breakfast? We, women after forty, must have breakfast in order to have enough energy and to keep our hormones in balance.

Do you like to have cooked or raw oatmeal with fruits and nuts for breakfast? We need oatmeal to feel and look fabulous at any age.

Oatmeal is rich in fiber, which can help with constipation,  high blood pressure, and natural weight loss and detox. It is also rich in Manganese, a trace mineral we need to keep our bones strong, our blood sugar under control and thyroid (responsible for our hormonal balance) healthy.

New Year Oatmeal Pancakes Recipe

Ingredients:

• 1 cup oats
• 1 cup whole grain flour
• 1 tsp baking soda
• 1/2 tsp sea salt
• 1.5 cups kefir
• 2 eggs (preferably organic and from free-range birds)
• olive oil for the pan
• 2 tbsp raw honey or blackstrap molasses
• Maple syrup
• ¼ tsp ground cinnamon
• fresh fruits (apples, bananas, blueberries, persimmon, raisins, prunes, etc).
• sour cream

Directions:

Mix all dry ingredients in a large bowl and add kefir and raw honey or blackstrap molasses. Stir thoroughly. Cook as regular pancakes. Serve with the fresh fruits and sour cream on top.

Bon Appetit!

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Breathe, smile and be happy.

Irina Wardas, HHC

Women’s Holistic Health and Nutrition Coach and Counselor

Do you like to try different pancake recipes for breakfast? If made right, your homemade pancakes can be not only delicious, they can also be healthy.

Try these healthy and delicious recipes with vitamin C, fiber, omega-3 fatty acids, protein and healthy carbohydrates to get more energy, fight moodiness, get rid of headaches and constipation, lower high blood pressure, lose weight and even to have younger looking skin.

Orange Oat Homemade Pancake Recipe

These light and fluffy pancakes have a delicate orange flavor that is nicely complemented by Apple-Maple Fusion.

• 1/1/3 cups whole wheat flour
• 2/3 cup old-fashioned rolled oats
• 2 tsp baking powder
• 1/2tsp baking soda
• 1 cup fortified soy or rice milk
• ¼ cup unsweetened applesauce
• 3 tbsp frozen orange juice concentrate, thawed (undiluted)

Combine flour, oats, baking powder, and baking soda in a medium bowl. In a a separate bowl whisk together milk, applesauce, and juice concentrate. Pour into dry ingredients and stir with a wooden spoon.

Batter will be slightly lumpy. Oil a large nonstick skillet and place over medium –high heat. Spoon batter into hot skillet using 2 level tablespoons for each pancake. Cook second side briefly until golden. Lightly oil skillet batches to prevent sticking.

Apple-Maple Fusion Pancake Topping Recipe

Pure maple syrup is unquestionable delicious, but it is also high in calories and a bit expensive. To reduce the cost to your waistline and your wallet, try this fabulous blend. It is the perfect topping for pancakes, waffles, or French toast.

• ½ cup pure maple syrup
• ½ cup unsweetened applesauce

Stir together maple syrup and applesauce until well blended. Serve at room temperature, or warm briefly over low heat. Adopted from the book Breaking the Food Seduction by Neal Barnard, M.D.

Bon Appetit!

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Expert

“Breakfast like a king, lunch like a prince, dine like a pauper.” –Famous Proverb

Are you always busy, always on the run? Are you a breakfast eater? A fast easy nutritious breakfast is important if you want to maintain your weight or to lose extra pounds.  A healthy breakfast can also help you to have more energy and feel and look fabulous during the day.

 Watch my video tip to learn how to make a basic very deliciousand fast breakfast in 3 minutes. It is full of fiber, vitamins and minerals and protein. Oatmeal, walnuts and raisins that is all we need. For more tase, you can also fruits such as apples, oranges, banana, strawberries, blueberries, cherries, papaya, kiwi, etc.

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Relationship Expert

NaturalCounselor.com

Try this healthy breakfast recipe  to feel energized all day long.

I adopted it from Food as Medicine by Dharma Singh Khalsa and think it is worth trying if you want to lower cholesterol and reduce high blood pressure, strengthen your heart and immune system by reducing inflammation.

Did you know that it is easier for you to lose weight when you reduce inflammation?

Almonds and walnuts are source of protein and omega-3 oils. They help bone marrow, nerves, and reproductive tissues. They also enhance memory and creativity.

Ginger is a natural anti-inflammatory.

Yogurt is source of protein, helps absorption of nutrients, and as an active-culture food, it can lower cholesterol and high blood pressure, strengthen our heart and immune system by reducing inflammation.

Inflammation Reducing Recipe

• 5 almonds
• 5 walnuts
• 1 tsp fresh ginger, grated or chopped
• ½ tsp. extra virgin olive oil
• 1 cup organic plain yogurt

Directions:

• Saute the nuts and ginger in olive oil for 2-3 minutes and add yogurt. Cook for another 4 min. until it turns brown.

Bon Appetit!

Click to listen to our discussion with Naturopath and Raw Food Coach Pamela Reilly on How to Boost Our Immunity DuringCold and Flu Season.

Breathe, smile and be happy.

Irina Wardas, HHC

Women’s Holistic Health Coach and Counselor