breakfast

The real Russian buckwheat bowl

Do you know that you can eat buckwheat straight up? Yup. Boil that baby and dig in! Yes, I know, it’s easy for me to say it and to eat it. When you grow up in Russia, buckwheat is a staple food, and you eat it for breakfast (with sugar and milk), or as a [...]

Berry-licious shake

Whole food recipes

Ingredients: 1/2 cup fresh or frozen blueberries 1/2 cup fresh or frozen strawberries 1 banana 1 orange, peeled water 1 tbsp ground flax seeds 1 tbsp flax seed oil 1/2 tsp maca powder (optional) 1 tbsp lecithin (optional) 1 tbsp raw honey or agave (optional) a few fresh mint leaves (optional) What you need to [...]

Shakeful of grateful

Whole food recipes

Last weekend was a pretty special one for me: I had the chance to hang out with a group of leaders from Young Life in the Former Soviet Union who were visiting the US for a few weeks. These guys are amazing. Their stories are beyond inspiring. When I spend time with them and listen [...]

Morning shake to get you going

Whole food recipes

Having a shake morning? I got it covered for ya! There are mornings when I don’t feel like eating solid food. I call them Shake Mornings. I throw whatever is in the fridge into my blender, push the button and ….voila! A glass full of liquid breakfast. I do have my tricks though because as [...]

Waking up to a bowl of delicious granola

Whole food recipes

I am not a big fan of boxed cereals. One, they are super processed. Two, I can’t imagine anything that is edible have a shelf life of 6 months. That just doesn’t add up. Three, there is so much extra stuff added to these cereals (in order for them to last 6 months or even [...]

6 ways to make your morning oatmeal something to look forward to

Healthy cooking techniques

Everyone knows that oatmeal is just about the best thing you can start your day with. They tell us it’s supposed to be healthy, high and fiber, cholesterol lowering, blah, blah, blah, and so we jump on it like fruitflies on an old banana. But there is one drawback: oatmeal can taste pretty bland. After [...]

Toasted steel-cut oats with peaches & walnuts

Whole food recipes

If you can get your hands on peaches in the midst of summer season, you are in for a treat with this recipe. Here I decided to celebrate my favorite season by infusing the usual (and yes, at times boring) oatmeal with chunks of fresh peaches. For those of you who ever tasted peaches in the [...]

Zen shake

Whole food recipes

Serves 2 6 fl. oz unsweetened almond milk 1/2 cup frozen blueberries (great source of antioxidants) 1/2 cup raspberries (fresh or frozen) 1 tsp pure maple syrup 3 g matcha green tea powder (antioxidant super power) 4 hazelnuts 2 tbsp 100% whey powder concentrate 1 slice fresh pineapple Method: Blend to a desired consistency. Macronutrient [...]

Strength shake

Whole food recipes

Serves 2 1 orange 1 banana 4 tbsp 100% whey concentrate powder 6 fl. oz. low fat kefir (preferably with live probiotic cultures) 3 fl. oz. water Method: Blend everything until desired consistency. Macronutrient Ratio: Protein/Carb/Fat – 37%/54%/9%

Precision shake

Whole food recipes

Serves 1 1/2 cup cubed honeydew melon 1/2 cup frozen strawberries 1 tbsp ground flax seeds (excellent source of fiber and Omega-3) 2 tbsp 100% whey concentrate powder 1/2 banana Method: Mix in a blender to a desired consistency. Macronutrient Ratio: Protein/Carb/Fat – 24%/59%/17%