Fermented Vegetables

Raw Fermented vegetables are my staple foods. And it’s quite easy to make them.
Well, maybe the very first time, it’ll take some thoughts and preparation. But once you learn the skill, you can become a master of it.
This time, I used beets, Bok choy, and red onions. I cut the veggies, added water and apple cider vinegar and fermented for 2 days. And It was ready to eat! I served them with blended carrots and celery.
Why do I love to eat fermented veggies as often as I could?
1. Any vegetable can be fermented – even those that are too fibrous and not easy to eat raw – think of Bok Choy, dandelion greens, beets, turnips, parsnips, celery root, broccoli, cauliflower, purple cabbage, etc. Fermentation softens their tough fibers and makes them surprisingly easy to chew.
2. Taste and texture! There is nothing in the world that tastes like lacto-fermented veggies and has a similar texture! It is “umami” taste and texture – deeply satisfying and nourishing.
3. Health benefits – can I mention gut health, microbiome diversity, nutrients, antioxidants, different types of fiber, prebiotics, and probiotics? No matter what veggie combination you choose – fermentation makes them even more magical “superfoods”.
4. Easy to make. All you need is a glass jar, cut up veggies, and water. Some recipes also call for salt or apple cider vinegar.
5. Fermentation allows me to eat veggies that I wouldn’t eat otherwise. Yep!
I like this site for all information about fermenting and culturing – and they have lots of it!! @culturesforhealth

What can you share about your favorite fermented veggies?
In Health,

Helpful Websites


I wanted to share some of the helpful websites that have science-based educational information on the American College of Lifestyle Medicine Pillars of Health (general health, nutrition, physical activity, sleep, stress, toxic exposures and social support). I will not get any commission or compensation in case you  decide to visit these websites. I simply believe that these websites share reputable science-based information that you may find helpful. Feel free to reach out of you have any questions.


  • American College of Lifestyle Medicine. https://lifestylemedicine.org/project/patient-resources/
  • What is Lifestyle Medicine? https://lifestylemedicine.org/patient/
  • Health Line. https://www.healthline.com/
  • Center for Science in Public Interest. Healthy Living. https://www.cspinet.org/page/healthy-living
  • Healthy Living Guide. https://www.hsph.harvard.edu/nutritionsource/2022/01/06/healthy-living-guide-2021-2022/
  • Office of Disease Prevention and Health Promotion. https://health.gov/



  • American Cancer Society: Eat Healthy.  https://www.cancer.org/healthy/eat-healthy-get-active/eat-healthy.html
  • ACLM: Food As Medicine: https://lifestylemedicine.org/nutrition-as-medicine/
  • American Nutrition and Dietetics. https://www.eatright.org/
  • FruitsAndVeggies.org: Fruits and veggies, https://fruitsandveggies.org/fruits-and-veggies/
  • The World’s Healthiest Foods. http://www.whfoods.org/
  • Nutrition Facts. https://nutritionfacts.org/
  • Forks Over Knives. https://www.forksoverknives.com/
  • Eating Well. https://www.eatingwell.com/
  • Health Line: Nutrition. https://www.healthline.com/nutrition
  • My Plate. https://www.myplate.gov/myplate-plan
  • Chronometer – Track Nutrition and Count Calories.  https://cronometer.com/
  • Nutrition: USDA. https://www.nutrition.gov/
  • The Nutrition Source – Harvard T. H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/
  • American Society for Nutrition. https://nutrition.org/
  • Eat Right. https://www.eatright.org/
  • USFDA: How to understand and read the nutrition label. https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label
  • CDC: Nutrition. https://www.cdc.gov/nutrition/index.html
  • Nutrition: Healthy Children. https://www.healthychildren.org/English/healthy-living/nutrition/Pages/default.aspx
  • National Institutes of Health: Diet and Nutrition. https://www.niddk.nih.gov/health-information/diet-nutrition
  • Mayo Clinic: Nutrition Basics. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/basics/nutrition-basics/hlv-20049477
  • Tufts University: Health and Nutrition Newsletter. https://www.nutritionletter.tufts.edu/category/healthy-eating/
  • EWG Water quality reports by zip code. https://www.ewg.org/tapwater/?gclid=CjwKCAiAhreNBhAYEiwAFGGKPDwby1m_wrN_kIpVQNWBjUmSVMVW6DS4bwo-FOcOPOtPmLIwGBiEJRoC6PoQAvD_BwE


  • Physical Activity Guidelines for Americans. https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines
  • Physical Activity recommendations for different age groups. https://www.cdc.gov/physicalactivity/basics/age-chart.html
  • American Heart Association. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
  • ACSM Physical Activity Guidelines. https://www.acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines
  • Exercise is medicine. https://www.exerciseismedicine.org/
  • Exercise database and library. https://www.acefitness.org/resources/everyone/exercise-library/


  • Healthy Sleep. https://sleepeducation.org/healthy-sleep/
  • Better Sleep. https://www.sleepfoundation.org/
  • Get enough sleep. https://health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep
  • Sleep: How much you need.  https://health.clevelandclinic.org/your-complete-guide-to-sleep/
  • Healthy sleep habits. https://www.sbm.org/healthy-living/coronasomnia-keeping-good-sleep-hygiene-during-the-pandemic?gclid=Cj0KCQiAkMGcBhCSARIsAIW6d0CJuD-XdVFjHxztfX9rizX0Vz33vn9rwk6wYysnRoFXo6sXfVKZXXwaAqAlEALw_wcB


  • American Psychological Association. https://www.apa.org/topics/stress
  • American Institute of Stress. https://www.stress.org/?gclid=Cj0KCQiAkMGcBhCSARIsAIW6d0AZVGoYxJ8dlP5WtEHkLVaStf5gRJ6BU0Q5XKxcdjzuOG10KjaX52QaAqbxEALw_wcB
  • Stress. https://my.clevelandclinic.org/health/articles/11874-stress
  • Stress Facts Sheet. https://www.nimh.nih.gov/health/publications/so-stressed-out-fact-sheet
  • Coping with stress. https://www.cdc.gov/violenceprevention/about/copingwith-stresstips.html
  • National Institute of Mental Health. https://www.nimh.nih.gov/
  • Mental Health. https://www.mentalhealth.gov/


  • Social Support. https://www.takingcharge.csh.umn.edu/social-support
  • Social support for stress relief. https://www.helpguide.org/articles/stress/social-support-for-stress-relief.htm
  • Strengthen your support network. https://www.apa.org/topics/stress/manage-social-support
  • Social support systems. https://www.hopkinsmedicine.org/about/community_health/johns-hopkins-bayview/services/called_to_care/social_support_systems.html


  • Hazardous substances. https://www.epa.gov/emergency-response/health-and-ecological-hazards-caused-hazardous-substances
  • Chemicals and Toxins. https://www.epa.gov/environmental-topics/chemicals-and-toxics-topics
  • Health effects from chemical exposures. https://health.mo.gov/living/environment/hazsubstancesites/healtheffects.php
  • Common poisons. https://www.poison.org/common-and-dangerous-poisons
  • Toxic chemical at home. https://www.greenamerica.org/your-home-detoxed/13-toxic-chemicals-lurking-your-home
  • Prevention of toxic exposures. https://www.who.int/publications/i/item/9241546115
  • Common toxins. https://www.mcs-aware.org/general-articles/188-common-toxins
  • Avoid common chemicals. https://womensvoices.org/avoid-toxic-chemicals/ten-ways-to-avoid-toxic-chemicals/
  • Household chemicals and their risks. https://my.clevelandclinic.org/health/articles/11397-household-chemical-products-and-their-health-risk

Cranberry Sauce

Hello and Happy Holidays!!

The Holiday season is upon us and celebrating with delicious, festive food is an enjoyable part of the season.

Specifically, cranberry sauce is a common ingredient and traditional condiment that is typical for the Winter Holidays.

I wanted to introduce a homemade Cranberry Sauce that can be made from 3 ingredients and takes only about 5 minutes of your time.

There are added sugars, high-fructose corn syrup, colorants, or preservatives.

Watch a video below on how to make this recipe or just print it out.

The ingredients:

  • 3 cups of fresh cranberries
  • 1 fresh Fyui persimmon
  • 4 dates (all pits removed)
  • 2 cups of filtered water

The equipment:

  • A blender, knife, cutting board, and a 4-cup Mason glass jar

The preparation:

  1. Remove cranberries from a package and rinse under cold water.
  2. Wash and peel persimmon and cut into 4 pieces
  3. Put cranberries, dates, persimmon, and water into a blender.
  4. Blend well until the mixture becomes smooth and homogenous.
  5. Serve immediately.
  6. Store in a glass jar in the refrigerator for up to 4 days or freeze in the portion-sized containers for up to 2 months.

Yield: 4 cups

Total servings: 16 (each serving is 1/4 cup)

Total calories: 500 kcal (31.25 kcal per serving)

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.

Watch a 1-minute video on how to make this recipe.

Cranberry Sauce

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.
Prep Time 5 minutes
Cook Time 0 minutes
0 minutes
Servings 16 people
Calories 31.25 kcal


  • Blender
  • Cutting board
  • Knife
  • 4 cups Mason jar


  • 3 cups fresh cranberries
  • 1 piece fresh persimmon
  • 4 pieces Medjool dates (pits removed)
  • 2 cups filtered water


  • 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. 
Nataliya @ https://beinginbesthealth.com/
Keyword antioxidants, dairy-free, delicious, easy, gluten-free, lowcalorie, noaddedoil, noaddedsugar, nutrient-rich, nutrition, plant-based, raw, vegan, wholefoods



Raw Vegan Cheesecake

Raw Vegan Cheesecake

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.
A 9-inch springform pan, blender with a plunger (I used a Vitamix), parchment paper, and bowls.
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 cup
Raspberries and blackberries (fresh or frozen) - 1/3 cup
Dates Medjool, without pits - 14
Filtered water - at least 3 cups
This 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.
Prep Time 1 day
Course Dessert
Cuisine American
Servings 8 slices
Calories 392 kcal


  • 9-inch springform pan
  • blender with a plunger
  • bowl for soaking nuts
  • parchment paper - a square of 12x12 inches


  • 3 cups raw dried cashews - Nuts reqiure an overnight or 8-hour soaking in 4 cups of cold water
  • 1/3 cup blueberries - I used fresh
  • 1/3 cup a mix of raspberries and blackberries - I used fresh
  • 14 pieces dates, 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.
    Nataliya @ https://beinginbesthealth.com/
    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, NY
    Chronometer. (2020). Recipe analysis. https://cronometer.com/
Keyword dairy-free, flour-free, gluten-free, gut health, no-bake, noaddedoil, noaddedsugar, plant-based, raw, vegan

I hope you try this recipe. Let me know how it turned out for you.

Best wishes,



Homemade Chocolates

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.

 Download the recipe!

The ingredients:

  • 1/8 cup raw, unrefined, virgin coconut oil
  • 1/8 cup raw cacao butter
  • 1/4 cup raw coconut nectar or any other liquid sweetener (maple syrup, date syrup, or honey)
  • 1/2 cup raw cacao powder


  • A double boiler (or a large and a small pot) for melting the coconut oil and the cacao butter
  • A wooden teaspoon
  • Silicone molds

The method of preparation:

  1. In a double boiler, bring 2 cups of water to a boil and turn the heat off. Alternatively, boil the water in a large pot and put the dry and empty smaller pot into it.
  2. Place cacao butter in the double boiler (or into a smaller pot) and allow it to melt completely. Add coconut oil and let it melt as well. This step may take a few minutes.
  3. When both fats turn into liquid, stir in the liquid sweetener of your choice.
  4. When the liquid becomes homogenous, add cacao powder and mix it all well. The final mixture looks glossy and homogenous and has a rather thick consistency.
  5. Start filling up the molds using a teaspoon. If the chocolate mixture hardens, warm it up a bit to make it liquid. Place the filled with chocolate molds into a freezer for at least 8 hours to firm up.
  6. To serve, press the chocolates out of the molds. Enjoy with tea or fresh vegetable juice. Store in a refrigerator for up to 14 days.

Enjoy! Nataliya

References: Baird, L. & Rodwel, J. (2005). The complete book of raw food. Healthy Living Books: New York, NY

Using Essential Oils

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 International2017, 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.



Making Herbal Powders

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 International2019, 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 Interventions18(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 Journal5(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.

Quinoa Pancakes

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),
  • ripe banana,
  • flax seeds, 
  • water.

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!

Download the recipe: Quinoa Pancakes

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