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

Ten Great Reasons to Make Ratatouille Recipe

Did you know that adding nuts and seeds to your meals can add more than 2.5 years to your life? Studies show that Omega-3 in nuts (walnuts), and fish (wild salmon) can improve your brain, skin and heart.

Studies (University of Athens) also show that meals with vegetables, fish, olive oil, (in other words, a Mediterranean diet), will help you live at least one year longer. Plant based foods and healthy fats in olive oil, nuts and seeds, avocado, and fish can keep your heart healthy and stress free.

Here are super healthy and delicious anti-aging recipes that can improve, and extend your life:

Mahi Mahi with Lemon Anti-aging Recipe

• 2 tbs live oil
• 1 (6 to 8-ounce) mahi-mahi fillet
• 1 tbsp garlic, chopped
• 1 lemon, juiced
• 2 tbsp ghee (clarified butter)
• Salt and freshly ground black pepper to taste

Saute the mahi mahi until the underside is golden brown. Turn the fish over and add the garlic, lemon juice. Once the wine and lemon juice have cooked down, add the ghee. Finish cooking and season with salt and pepper.

Caesar Salad with Walnuts and Mango Dressing Recipe

Ingredients:

• 1 head romaine lettuce
• ½ cup walnuts, chopped

For Dressing:

• 1/2 cup orange juice, freshly squeezed
• 1/2 cup mango
• 2 tbsp unfiltered extra virgin olive oil
• 1 tbsp agave nectar
• 1/2 lemon, juiced
• 1/2 tsp tahini
• 1/8 tsp cayenne, optional
• Pinch of Himalayan Pink sea salt

Put all ingredients in vitamix and blend until smooth. The dressing is adopted from www.carolynakens.com

Directions:

Assemble the salad: Tear the lettuce into a large bowl. Add enough dressing to coat the salad to your liking: add walnuts and toss the salad well. Serve immediately.

* Click to listen to Healthy Italian Cooking with Celebrity chef Maria Liberati.

Bon Appetit!

© Irina Wardas, HHC

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

Two Marvelous Mediterranean Anti-Aging Recipes

It’s cold outside.  Use our warming soups to nourish your body and draw energy into your digestive tract to help digest your food properly. If you have a healthy digestive tract, you will have less stress on your body.  Healthy intestines will boost your immune system so you won’t catch colds during Cold and Flu Season. 

A healthy digestive tract also helps keep your skin and hair healthy.

Here are two recipes to help you stay healthy and happy during those cold winter days and nights.

Warming Buckwheat Soup Recipe

• 4 cups water
• ½ cup buckwheat
• 2 cups cabbage chopped
• 2 cups butternut squash, chopped
• 2 small onions
• 2 tbsp olive oil
• 1 strip wakame seaweed
• sea salt and pepper to taste
• 2 tbsp parsley to garnish

Roast the buckwheat, by stirring in a skillet over medium heat until it turns golden brown and smells toasty. Sautee onions in olive oil for 4-5 minutes. Bring the water to boil with squash and wakame (cut in small pieces); dd buckwheat and cabbage, simmer for ten minutes. Add onions, salt and parsley. Serve with fresh dill.

White Bean and Vegetable Soup

• 1 small rutabaga, diced
• 2 parsnips, sliced
• 3 carrots diced
• 2 stalks celery, chopped
• 1 cup white navy beans, soaked for 2 hours
• 6 cups water
• 1 onion, chopped
• 2 tsp olive oil
• 2 tbsp fresh cilantro, chopped, to garnish
• 2-3 fresh scallions, sliced, to garnish

Place the kombu on the bottom of the soup pot, top with beans, add celery and  water. Bring to boil, reduce hit and simmer for 50- 60 minutes until beans soft. Meanwhile sautee onions for 5 minutes in olive oil, add carrots, parsnip, rutabaga and sautee for more 10 minutes. Combine all ingredients in the soup pot, simmer for 3 minutes. Serve with cilantro and sliced scallions.

Bon Appetit!

Click to listen to Leslie Cerier, “The Organic Gourmet” on Gluten Free Cooking.

Click to listen to Wendy Battles, Clean Eating Coach on Healthy Meal Planning.

Breathe, smile and be happy.

©Irina Wardas, HHC

Women’s Holistic Health, Nutrition Counselor and Coach

Warming Soup Recipes to Feel and Look Fabulous During Cold and Flu Season

When was the last time you had some soup ? If you want to feel warm and comfy, it may be the right time to start making soup. 

I would like to share with you an anti-aging beauty remedy tip: a homemade Adzuki soup recipe that will nourish your skin from inside out to help you feel and look fabulous.

This healthy homemade beauty remedies soup recipe was adopted from one of my favorite books Glow, a Prescription for Radiant Health and Beauty by Christina Pirello.

This seet adzuki beauty remedy cleansing soup recipe will relax, nourish and stimulate your intestines and detox your liver and kidneys naturally, which can help your skin look healthier and younger.

Most of us begin to show our age when the delicate skin around the eyes grows puffy or develops dark circles and creases. Those common symptoms are a sign that the kidneys are overtaxed and tired, growing weak and flaccid.

The adzuki red beans can help to re-balance your kidney function to restore the youthful appearance of your eyes.

Adzuki Soup Recipe Ingredients:

• 1 inch piece kombu
• ½ cup adzuki beans, rinsed, soaked for 4 hours
• 5-6 cups filtered water
• 1 small leek thinly sliced
• 1 carrot diced
• 1 cup diced winter squash (butternut, buttercup, kabocha)
• 1 cup finely diced green cabbage
• 3 tsp barley
• 2-3 leaves kale, finely diced for garnish

Place kombu on the bottom of a soup pot, top with beans and water. Cook for over 5 minutes (after boiling), reduce heat, to low and simmer for 35 minutes. Add the vegetables and cook for 35 minutes more – until the beans are soft and vegetables are tender. Stir the kale and serve.

Bon Appetit!

Let us be soup smart and start making one soup recipe at a time to feel and look fabulous.

Click to listen to Julie Gabriel, Holistic Nutritionist on Holistic Beauty Remedies for Your Face and Hair.

Click to listen to Caroline Sutherland, internationally recognized Medical Intuitive and Hay House Author on How to Slow Down the Aging Process.

Breathe, smile and be happy.

©Irina Wardas, HHC

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

Sweet Adzuki Soup Beauty Remedies Recipe to Take Ten Years Off Your Skin

“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

3-Min Nutritious, Easy and Fast Breakfast to Feel Fabulous All Day Long

Try these homemade recipes to feel and look fabulous, and let me know which one you like best.

Asparagus Topped with Turmeric Dressing Recipe

Turmeric Dressing can make any dish healthier. Use turmeric dressing ingredients to reduce risk of cancer, boost immune system, lower blood pressure, weight loss, and to detox your body.

• 1 bunch asparagus, ends trimmed
• ½ cup Turmeric Dressing

Bring water to a boil in a large saucepan, put asparagus in a steamer basket, cover and steam until tender-crisp, about 4 minutes.
Meanwhile, prepare Turmeric Dressing in a small bowl. Drizzle the sauce over the asparagus. Serve warm or cold.

Spinach and Beets Salad Recipe

• 3 cups baby spinach
• 1 cup quartered cooked beets
• 1/2 cup Turmeric Dressing
• 2 tablespoons chopped toasted walnuts
• 2 ounces crumbled goat cheese
• 2 tbsp dill chopped

Toss spinach, beets and Turmeric Dressing in a salad bowl. Top with walnuts and goat cheese.

Chicken Salad with Turmeric Dressing Recipe

• 2  cups chopped, boneless cooked chicken
• 2 medium apples, chopped
• 1/3  cup celery, diced
• 2tbsp  raisins
• 2tbsp cranberries
• ½ cup Turmeric Dressing
• 2 tbsp dill chopped
• 2 tbsp parsley chopped
• salt and pepper to taste

Combine all ingredients. Cover and chill.

Bon Appetit!

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Counselor

Asparagus, Beets,and Chicken Salad Recipes