This recipe needs only 3 ingredients and takes about 5 minutes to make. All of the ingredients are fresh and raw, and no cooking is necessary. There are no added sugars, high fructose corn syrup, preservatives, colorants, or taste enhancers.
Remove cranberries from a package and rinse under cold water
Wash and peel the persimmon and cut into 4 pieces
In the blender, combine cranberries, persimmon, and dates
Add water to the blender
Blend everything until smooth and homogenous.
Taste and adjust it to your preference. For example, you may want to add a few more dates to make the sauce sweeter.
Store in a refrigerator for up to 4 days or freeze in the portion-sized containers for up to 2 months.
This recipe makes about 4 cups of Cranberry Sauce, which can serve 16 people. You can also cut the recipe in half to make less of it.It is ready to serve immediately. You can store this Cranberry Sauce in the refrigerator for up to 4 days. Enjoy! Nataliya @ https://beinginbesthealth.com/
Nataliya Bryantsev "Being in Best Health" , https://beinginbesthealth.com/raw-vegan-cheesecake/
Raw Vegan Cheesecake Happy weekend! Inspired by raw vegan recipe creators, I was looking for a no-oil added raw vegan version of a cheesecake. Most of the recipes call for coconut oil or coconut milk. While coconut oil or milk can make cheesecake very smooth and rich, it also adds a handful of calories and fat. I wanted to make a cheesecake using only nuts and fruit, without added oils, sugars, or colorants. So that I could have a cake and eat it, too. And not to feel guilty, heavy, sleepy, or comatose after eating a dessert. By the way, do you know that a piece of cheesecake can contain up to 1,000 cal or even more? This recipe provides only 390 calories per slice; moreover, it is low in salt, has no added sugars and oils, and zero artificial ingredients and trans fats.Here we go: for this recipe, I used soaked raw cashews, fresh berries, and dates. That’s it. And it was heavenly.Equipment:A 9-inch springform pan, blender with a plunger (I used a Vitamix), parchment paper, and bowls. Ingredients:3 cups of raw cashews - soak them overnight or for 8 hours in cold water to get about 6 cups of soaked nuts (they expand about twice in size).Blueberries (fresh or frozen) - 1/3 cupRaspberries and blackberries (fresh or frozen) - 1/3 cupDates Medjool, without pits - 14Filtered water - at least 3 cupsThis recipe is 100% plant-based, gluten-free, flour-free, and has noadded oils, sugars, colorants, or salt. I made it for the fourth of July holiday.
3cupsraw dried cashews - Nuts reqiure an overnight or 8-hour soaking in 4 cups of cold water
1/3cupblueberries - I used fresh
1/3 cupa mix of raspberries and blackberries - I used fresh
14piecesdates, Medjool, without pits- take care to remove the pits and stems
3 cups filtered water - for blending the ingredients
1. This step needs to be done in advance. Prepare the nuts: Soak the nuts for 8 hours or overnight in 4 cups of cold water. Drain the soaking water, rinse, and drain again.2. Prepare the springform pan: Release the lock, cover the bottom of the pan with a parchment paper, and lock in place.3. Prepare the white layer:Measure 2 cups of soaked cashews, add 1/2 cups of water, and blend into a thick mixture using the plunger. Add a bit more water if a blender stops. Add 6 dates and blend well. Add a bit more water if needed. Taste for sweetness and add a few more dates if needed. Transfer the white mixture into the pan and let it freeze for at least 4 hours or until firm.4. Prepare the red layer:Divide the remaining cashews into two parts (about 2 cups each). Put 1 part of cashews into a blender, add raspberries, 1/4 cups of water, and blend with a plunger. Add a bit of water if blender stops and blend again. Add 4 dates and blend well. Taste for sweetness and add a few more dates if needed. Take the pan out of the freezer and transfer the red mixture on top of the frozen white mixture, and let it freeze for at least 4 hours or until its firm.5. Prepare the blue layer:Put the remaining cashews into a blender, add blueberries, 1/4 cup ofwater, and blend with a plunger. Add a bit of water if blender stops. Add 4 dates and blend well. Taste for sweetness and add a few more dates if needed. Take the pan out of the freezer and transfer the blue mixture on top of the frozen red mixture. Let it freeze for at least 4 hours. Decorate the top of the cake with berries and return to a freezer for another 12 hours to set.6. Serve the cake:To slice a cake, remove it from the freezer. Release the lock and take the cake out of the pan. Peel the parchment paper away from the bottom of the cake. Put the cake onto the bottom of the pan and let it thaw for 5 minutes. Slice with a sharp knife into 8 or 10 pieces. Put the pan back on, lock it, and put the cake in the freezer. Store it in the freezer for up to 2 weeks. To serve a cake, take out slices and let them thaw at room temperature for about 15 minutes before eating.This recipe is 100% plant-based, gluten-free, dairy-free, flour-free, and has no added oils, sugars, colorants, or salt.Nutritional analysis by Chronometer: One serving (1 slice out of 8) contains:Calories - 392, protein - 9.75 g, fat – 21.5 g, carbohydrates - 42.8 g, trans fats – 0 g, saturated fat – 3.8 g, monounsaturated fat – 11.6 g, fiber – 5 g, sodium- 6.4 mg, and added sugars – 0 g.Enjoy!Nataliya @ https://beinginbesthealth.com/References:Andrews, A. (2019). Raw strawberry cheesecake: gluten-free. https://lovingitvegan.com/raw-strawberry-cheesecake/Baird, L. & Rodwel, J. (2005). The complete book of raw food.Healthy Living Books: New York, NYChronometer. (2020). Recipe analysis. https://cronometer.com/
Hello! Several years ago, I learned how to make raw chocolates from scratch. I believe that it was a recipe by Any Phyo that I found in the book and wanted to give a try as the chocolate-making at home seemed to be a pretty straightforward process.
In reality, the process was straightforward and a bit messy, however, the results were totally worth all the efforts. The homemade chocolates were so heavenly delicious that the store-bought varieties could not come anywhere close. Since then, I experimented with many different raw chocolate recipes. There are many variations posted on the internet. Some of them recommend using fewer oils or fats and more of the cacao powder, and vice versa. Others called for different types of sweeteners such as maple syrup or honey. All these recipes turned out pretty good. One thing I want to mention is that the quality of the ingredients really matters! To get the best tasting, smooth, homogenous, bitter-sweet chocolate, use the best ingredients that are available. You want to select the ingredients that are raw, unrefined, organic, and pure (without additives or preservatives or flavors). Today, I’m sharing with you one of the recipes that I like the most; I can call it a “full-proof” recipe. Every single time I followed this recipe, I got great results.
My Holistic Nutrition and Wellness Coaching practice includes teaching about the whole, seasonal, organic foods, and holistic lifestyle and developing personalized food, lifestyle, and self-care programs.
I hold a Master of Science Degree in Holistic Nutrition as well as a Graduate Certificate in Wellness Coaching from the American College of Healthcare Sciences.
I help my clients to reach their wellness goals, feel and look better, have more energy, and lose weight. I teach individuals how they can adapt the meal plans or recipes to their preferences in tastes, textures, flavors, as well as their desired body composition.
The focus of my work is general wellbeing, optimal digestion, weight, nutrient absorption, and metabolism. I like the challenge of working with different dietary and lifestyle preferences and help my clients to customize their choices to get the most nutritional value and the best results.
Together, we can go for the shopping tours, explore the healthiest and most delicious options at the local stores, and discuss the food preparation and menu planning options. I enjoy researching the recent scientific updates about foods and nutrients and sharing them with my clients. In addition to working one-on-one, I’m available to teach Holistic Nutrition and Lifestyle classes for the groups of people interested in healthy nutrition and lifestyle.
More about my past:
My first professional choice was allopathic medicine: I graduated from Pediatric Medical Academy in Saint-Petersburg, worked as a medical doctor in Moscow, and as a medical resident at Charles Drew University of Medicine and Science in Los Angeles, CA (I’m not licensed in the U.S. to practice medicine, and I do not treat, diagnose, cure, mitigate, or prevent any health issues). Holistic practices like Yoga and Nutrition have been my passion and way of living since the early years and they eventually became my main occupation.
In 2012, I became a Certified Holistic Nutrition Consultant as a graduate of Bauman College of Holistic Nutrition and Culinary Arts, and in 2013 – Board Certified in Holistic Nutrition by NANP (National Association of Nutrition Professionals). Additionally, I studied Ayurvedic Wellness at the Kerala Ayurveda Academy, Natural Health at Trinity School, and completed several Yoga teacher trainings.
My personal and professional Yoga practice is based on the teachings of B.K.S. Iyengar. I customize yoga practice to make it gentle and approachable for the majority of people. I teach my clients how they can adapt Yoga practices of their choice to their individual abilities so they can consistently get the most comfortable and safe experience from their practice. I’m certified in Yoga for Scoliosis by Elise B. Miller, a Senior Certified Iyengar Yoga Teacher.
Contact me today and let us discuss your nutrition and health goals!
The initial discovery session and discussion of your nutrition and lifestyle goals is FREE of charge.
Let us know which questions, concerns, or topics you would like to discuss.
Today, I was making a room spray with the essential oils. Next time when there is a cold or flu lurking around, the essential oils can help to cleanse and sanitize the air.* Many studies have documented the antibacterial, antifungal, antiviral, and antiparasitic qualities of the pure, unadulterated essential oils (Elshafie & Camele, 2017; Nieto et al., 2016; Sadlon & Lamson, 2010)*.
The essential oils, also known as volatile oils, are the natural and concentrated extracts. They are derived from the plants (flowers, leaves, barks, stems, seeds, berries, resins, or roots). The steam distillation, hydro-distillation, hydro-diffusion, or solvent extraction can be used to extract the essential oils. The composition of the essential oils is complex and consists mostly of synergistically acting terpenes, terpenoids (phenols, alcohols, aldehydes, ketones, or ethers) and aromatic compounds (Man et al., 2019).
Making a room spray takes only a few minutes. You will need the following equipment (ACHS, n.d.):
The essential oils – several drops (see below the general recommendations for the dilution)
The empty spray bottle ( I like to use the 1-2 oz bottles to make small batches)
The solvents such as alcohol, glycerine, water, or vinegar
A cylinder and rod for mixing
A pipette (for accurate drop count)
Because pure essential oils are very highly concentrated, they have to be diluted! For example, the general safety guidelines recommend diluting the pure essential oils until the final product contains only up to 4% of the essential oil. It means to use up to 6 to 24 drops of the essential oil per 1 ounce of solvent or 12-48 drops – per 2 ounces of solvent (ACHS, 2019; NAHA, 2019). A little amount literally goes a long way!
Additionally, the higher the quality of the essential oils, the better! Remember that you will be inhaling and absorbing all of the constituents of the essential oils into your body (Herman & Herman, 2015). Organic or wild-crafted 100% pure essential oils are the best, and their aroma is irresistible. Moreover, the pure, unadulterated essential oils can have a different effect on the body (Boren et al., 2015).*
Book your holistic nutrition and lifestyle consultation or health coaching session today! The initial 20-minute exploration session is free of charge.
American College of Healthcare Sciences (ACHS). (2019). Three common and dangerous essential oil mistakes. Retrieved from http://info.achs.edu/blog/aromatherapy-essential-oil-dangers-and-safety
ACHS. (n.d.). Three irresistible recipes for the aromatherapy body spray. Retrieved from http://info.achs.edu/blog/natural-holiday-perfumes-sprays-essential-oils
Boren, K. E., Young, D. G., Woolley, C. L., Smith, B. L., & Carlson, R. E. (2015). Detecting Essential Oil Adulteration. Journal of Environmental Analytical Chemistry, 2:132. doi: 10.4172/2380-2391.1000132
Elshafie, H. S., & Camele, I. (2017). An Overview of the Biological Effects of Some Mediterranean Essential Oils on Human Health. BioMed Research International, 2017, 9268468. doi:10.1155/2017/9268468
Herman, A. & Herman, A. P. (2015), Essential oils for transdermal drug delivery. Journal of Pharmacy and Pharmacology, 67: 473-485. doi:10.1111/jphp.12334
Man, A., Santacroce, L., Jacob, R., Mare, A., & Man, L. (2019). Antimicrobial Activity of Six Essential Oils Against a Group of Human Pathogens: A Comparative Study. Pathogens (Basel, Switzerland), 8(1), 15. doi:10.3390/pathogens8010015
NAHA. (2019). Safety information. Retrieved from https://naha.org/explore-aromatherapy/safety
Nieto, G., Ros, G., & Castillo, J. (2018). Antioxidant and Antimicrobial Properties of Rosemary (Rosmarinus officinalis, L.): A Review. Medicines (Basel, Switzerland), 5(3), 98. doi:10.3390/medicines5030098
Sadlon, A. E., & Lamson, D. W. (2010). Immune-Modifying and Antimicrobial Effects of Eucalyptus Oil and Simple Inhalation Devices. Alternative Medicine Review, 15(1): 33-47. Retrieved from http://archive.foundationalmedicinereview.com/publications/15/1/33.pdf
* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is for educational purposes only.
Hello! This week, I made my own herbal powders from whole, organic, recently harvested herbs for the first time! Once I opened the packages with the Motherwort leaves and Hawthorn berries, the inspiring process of creation has started!
I used a mortar and pestle and Vitamix blender to crush and pulverize all components of these herbs into a fine powder. Both of these herbal powders smelled and tasted so fresh and looked so bright!
The Hawthorn Berries powder and capsules:
Modern herbal therapy implements Hawthorn berries, leaves, and flowers. The Hawthorn plant has beneficial cardiovascular effects* (Holubarsch, Colucci, & Eha, 2018).
The Motherwort powder and capsules: The Motherwort plant has anti-inflammatory, antioxidative, antimicrobial, tissue-protective, and sedative effects* (Fierascu et al., 2019).
I used to take herbal powders prepared by the Ayurvedic practitioners as a Complementary and Alternative Medical (CAM) approach for different purposes: to relieve stomach discomfort, alleviate muscle pain, improve digestion and elimination, decrease stress, and reduce congestion* (Patwardhan, 2014). I loved Ayurvedic herbal preparations! Each one smelled and tasted differently and affected my body and mind in a positive way.
The herbal powders can be taken in a powdered form or as capsules. The herbal powders made at home can be the purest and the freshest ones, as you can select the best quality herbs (organic, wild-crafted, or even home-grown) and the best quality capsules while avoiding any other ingredients that seem unnecessary (fillers, pesticides, additives, preservatives, etc.). I was pleasantly surprised when I discovered that the Apothecary Shoppe listed the date of the harvest on each package with whole herbs. You can make the herbal powders in small batches to ensure freshness and maximum potency and prevent rancidity. Each batch can be stored in a refrigerator with a moisture absorbent packets.
It is best to contact a Certified Herbalist, an Ayurvedic Practitioner, or Naturopathic Doctor to inquire which herbs can be a good fit for your body as a part of the CAM approach to healing and wellness. In the United States, about 38% of adults (every 4 in 10) and 12% of children (every 1 in 9) are using some type of CAM.
The most common forms of CAM used in the U.S. include nutrition and diet-based therapy, herbs, Yoga, Pilates, Ayurveda, Traditional Chinese Medicine, energy healing/Reiki, and many others (John Hopkins Medicine, 2019; NIH, 2017). The CAM approaches are non-mainstream and can be used together with conventional mainstream medicine (NIH, 2019).
Contact me today to discuss your nutrition goals! Our initial 20-minute discussion is free of charge. To help you succeed with your health and wellness goals, I offer holistic nutrition consultations as well as wellness coaching.
Fierascu, R. C., Fierascu, I., Ortan, A., Fierascu, I. C., Anuta, V., Velescu, B. S., … Dinu-Pirvu, C. E. (2019). Leonurus cardiaca L. as a Source of Bioactive Compounds: An Update of the European Medicines Agency Assessment Report (2010). BioMed Research International, 2019, 4303215. doi:10.1155/2019/4303215
Holubarsch, C., Colucci, W. S., & Eha, J. (2018). Benefit-Risk Assessment of Crataegus Extract WS 1442: An Evidence-Based Review. American Journal of Cardiovascular Drugs : Drugs, Devices, and Other Interventions, 18(1), 25–36. doi:10.1007/s40256-017-0249-9
John Hopkins Medicine. (2019). Types of Complementary and Alternative Medicine. Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/types-of-complementary-and-alternative-medicine
NIH National Center for Complementary and Integrative Health. (2017). The use of Complementary and Alternative Medicine in the United States. Retrieved from https://nccih.nih.gov/research/statistics/2007/camsurvey_fs1.htm
NIH National Center for Complementary and Integrative Health. (2019). Complementary, Alternative, or Integrative Health: What’s in a Name? Retrieved from https://nccih.nih.gov/health/integrative-health
Patwardhan, B. (2014). Bridging Ayurveda with evidence-based scientific approaches in medicine. The EPMA Journal, 5(1), 19. doi:10.1186/1878-5085-5-19
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is for educational purposes only.
Happy Independence Day weekend to everybody! It is a middle of the year and almost a middle of the summer. What is your favorite summer-time activity? For me, it is the appreciation of the long days filled with the sunshine and the delicious and colorful summer foods.
Today, I’m sharing with you one of my favorite recipes – the quinoa pancakes.
It needs just a few ingredients, is easy to make, and tastes very good. Actually, both the sweet and savory versions of this recipe can be enjoyed year-round.
You will need the following ingredients:
Quinoa (white, red, or multicolored),
That’s it. You may use a little bit of coconut oil, however, it is optional if you use a non-stick skillet.
You will need this equipment: a bowl, blender, and non-stick skillet. The amount of preparation time can be reduced if you have more than one skillet. I typically use 3 small non-stick skillets, and in this case, the total preparation time takes about 5-7 minutes.
What I love about this recipe is that the pancakes have a neutral taste and can be enjoyed with both sweet and savory meals or snacks. As a sweet version, I like to serve them with berries, fruits, and coconut yogurt. For a savory twist, I serve them with veggies, salads, and dressings (taco-like style). On this image below, you can see 3 pancakes, each served with the arugula leaves, slices of tomato and red onion, and avocado cubes. In this version, the pancakes work as flatbreads or soft tacos.
Additionally, I soaked and sprouted the quinoa seeds, which is an easy step that can improve the digestibility and nutrient availability. Moreover, soaked and sprouted quinoa gives you more pancakes if compared with those made from the unsoaked quinoa. Note that this recipe does not need any flour; the whole quinoa seeds were soaked and sprouted and blended together with banana, flax seeds, and water. Here is a full recipe, enjoy!
By the way, it is the middle of the year, and I’m wondering how are your new year resolution goals doing? How successful have you been so far? Which obstacles came your way?
Let’s discuss how I can help you to get back on track during the next 6 months.
Our first 20-minute discovery session is free of charge, and I can work with you as a wellness coach or/and a nutrition consultant, depending on your needs. Contact me today, I’m happy to see how I can help!
Hello! The summer is almost here, and I’ve been experimenting with new and delicious recipes, as always. The bounty of summer brings a nice variety of local and fresh fruits and vegetables, and it is fun to play with them in the kitchen and taste new flavorful creations.
Today, I’d like to share a very simple but super delicious smoothie – a blueberry acai smoothie. I decided to make my own version after I tasted a blueberry acai smoothie bowl in a local raw food cafe (The Judahlicious cafe in San Francisco). Their acai bowl was amazing. However, mine turned out pretty good, as well! For this recipe, you will need raw cashews, frozen blueberries, frozen acai, dates, and filtered water.
You will need the following equipment: a good blender (such as Vitamix, Blendtec, or a similar one), and serving glasses.
I like to use raw, unsalted, soaked cashews because, after being soaked overnight, they become soft and plump and have a different taste and texture. Depending on the type of raw dried cashews, they can expand up to two times in their size after soaking. For example, for this recipe, I soaked 1 cup of dried cashews overnight, and they expanded to 2 cups. Note that the standard nutritional information such as the calories, fat, protein, and carbohydrate content, is usually provided for the dried nuts.
As for the blueberries, in this recipe, the frozen ones worked very well; I did not have to add any ice. I usually buy fresh, organic, and local blueberries that are in season and freeze them. Also, I like keeping some of the wild frozen blueberries in stock. The dates that I love to use in my recipes are the Medjool dates.
For this recipe, I used a frozen acai that was available at Trader Joe’s. Also, different acai powders or purees are available at other retailers; however, I have not tried them all in my recipes yet.
2 cups raw cashews, soaked overnight and drained (an equivalent of 1 cup of raw, dried, unsoaked cashews)
4 cups of frozen blueberries
4 cups of water
3 dates, pitted
1 packet of frozen acai (about 100 grams)
Yield: 8 cups, Serving size – 1 cup
Method of preparation:
Place cashews, blueberries, acai, dates, and water into a blender
Blend well until smooth and creamy
Serve immediately or store in a refrigerator for up to 3 days.
Before serving, decorate with your favorite nuts, seeds, herbs, or spices.
I’m excited to share with you my version of the recipe called Cauliflower “Rice”.
This recipe is so quick to make that it became one of my staples!
I wanted to highlight the benefits of this recipe:
It is 100% grain-free and gluten-free!
It’s made with fresh vegetables and herbs – it means that your body will get lots of fiber, antioxidants, vitamins, and minerals!
It is low in fat and calories and has no added oil – it means it is perfect for those who watches the calories or tries to lose weight. (You can certainly add some olive, avocado or sesame oil to it if you like; however, I encourage you to try it first and see how it tastes to you.)
It has no additives or sweeteners; however, it tastes slightly sweet and pleasantly delicious because of the natural carbohydrates present in carrots and cauliflower.
This recipe is 100% raw and uncooked; however, you can steam or cook the cauliflower (and even carrots) if this is your preference.
You will need the following ingredients:
cauliflower, carrots, onion, scallion, avocado, lemon juice, apple cider vinegar, and optional Himalayan salt.
You will need this equipment:
a cutting board, a knife, a food processor (I used a Cuisinart), and a mixing bowl
Put all ingredients (except avocado) in a food processor and pulse until the mixture combines homogenous.
Transfer the mixture into a bowl, add the cubes of the avocado, and mix it all well.
Test the taste and adjust as needed by adding more salt.
Serve immediately with any meal or as a snack.
Store in a refrigerator for up to 3 days.