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We need to remember that food is a major component of our health. How you feel, look, and function depends of what you put in your mouth!

Dr. Yana strongly believes that food has to be prepared at home from natural, organic ingredients. She recommends to invest your time in healthy cooking.

Very Fast Soup "Kitchen Sink"

• 1-2 table spoons of Raw Seaweed Salad (from Costco)
• 1 boiled Egg, sliced
• Raw Green Salad (any variety), cut
• 1 tea spoon of Organic Miso (Whole Foods)
• Raw Carrot, grated
• 2 cups of boiled Water 
• Salt

Mix all in the bowl. Also, you can add for example boiled Potato, cooked Mushrooms, etc.

Healthy Fast Breakfast (No cooking required. You can make it the night before, but keep in the fridge):

Mix equal amounts of Quick Oats, Spring Water, and Plain Yogurt (Greek). I usually take 1/2 cup of each. Add 1-2 table spoons of freshly squeezed Lemon or Lime Juice. Then add whatever fresh fruit and/or dry fruit according to your taste. My favorite is: grated Apple, fresh Raspberries and Blueberries. If you have a sweet tooth, add a spoon of Raw Honey!

Buckwheat (You can use it for your breakfast or on a dinner plate):

Boil 2 and 1/2 cups of water. Then add 1 cup of Buckwheat. Cover with a lid and simmer for 15-20 minutes until all water is gone (same cooking as rice). Add any fresh/dry fruits for breakfast. Add lightly cooked mushrooms with onions for dinner. Buckwheat delivers essential amino acids to your body! It is rich in iron, zinc, and selenium.

Homemade Yogurt (Very easy to make and cost efficient):

First, buy Plain Yogurt (made from whole cow or goat milk), so you will have your own starter to make Yogurt at home. Always keep 1/2 of cup of your last homemade Yogurt to make a new one again. It's usually good for 5-6 times, then you need to buy new Yogurt again as bacteria will get weaker and weaker.

Begin pouring 1/2 to 2/3 of a gallon of Milk (I use Organic) in an enamel soup pot and slowly warm up Milk to 105-110F, periodically stirring with a spoon. Do not go over that temperature as you do not want to "kill" good bacteria which makes Yogurt. Turn off the heat. Add 1/2 cup of Yogurt to Milk and mix well. Cover the pot with a lid. Then, cover the pot with a blanket or a large bath towel to keep Milk warm. Leave it covered at room temperature for 24 hours. After, check for consistency. If you slowly shake the pot and Yogurt moves like jelly, it is ready to be refrigerated. If it still looks too liquidish, leave at room temperature for 5-10 hours longer. Then, keep refrigerated.  

Apple-Cabbage Slaw Salad with Olive Oil

Slice thin a small Cabbage (red or green). Mix in 1-2 grated Carrots (use big holed grater). Add Salt and Pepper to taste. Then, using your hands, squeeze Cabbage-Carrot mix for a few minutes until it is softer and juicier. Add thinly sliced Apple. Optionally, you can add Dry Raisins or Cranberries, and finely cut Parsley. Use 2-3 table spoons of Olive Oil as your dressing. Salad is full of fiber, minerals, and vitamins.  

Walnut-Raisin Cookies

Beat 2 sticks of soft (room temperature) Butter with a 3/4 cup of Confectioners' Sugar until fluffy. Add 1/4 teaspoon of Salt, 1 teaspoon of Cinnamon, and 1/2 teaspoon of each: Almond and Vanilla Extracts. Slowly add 2 cups of Wheat Unbleached Flour. Mix in 1 cup of Walnuts (or Pecans) and 2/3 cups of Raisins (or Dry Cranberries).
Shape the dough into teaspoon-size balls, placing them 1 1/2" apart on a baking tray covered with parchment paper. Cool in the fridge for 30 minutes. Then bake 18-24 minutes in the oven 350 F degree until lightly golden. Let cool about 10 minutes. Place 1/2 cup of Confectioners' Sugar in a bowl and toss each cookie in the sugar.

Gluten Free Ginger Bread

Mix together all dry ingredients: 1/2 teaspoon salt, 1 teaspoon ground ginger; 1 teaspoon ground cinnamon, 1 teaspoon baking soda. Add arrowroot flour, coconut flour, and yellow cornmeal flour in equal amounts to get total of 1 2/3 cups of flour. At separate container beat 1 stick (1/2 cup) softened unsalted butter with 1 cup of brown sugar until fluffy. Add 3 table spoons of fresh minced ginger. Then start editing 5 small eggs (or 4 large) one at a time, continuing beating the sugar/butter mix on small/medium speed. Stir in dry ingredients and 1/2 cup yogurt slowly and alternately. At the end add about 2 table spoons of crystallized ginger cut on small strips.

Heat oven to 350 F. Butter 5 x 9 inch loaf form. Pour batter into the form. On the top, sprinkle about 3-4 oz. of crystallized ginger and cut nuts (use the ones you like). Bake about 40-50 minutes. You can serve with whipped cream on the top of each piece!

Russian Soup (Soups are great food for lunches!)