Spring Pea Soup

Happy Saint Patricks’ Day!

On our way to school this morning my children announced that I might get pinched a lot today because I wasn’t wearing any green. Upon arriving at home I quickly changed into a green shirt to remedy the situation. Green shirt on, I decided to up my “green” game by eating lots of green foods throughout the day!

Green juice, a staple of my mornings, was the first green food of the day. For lunch I decided on a light pea green soup, the recipe that I will be sharing with you today. The inspiration to make this soup came from sitting on my back porch, listening to the birds, and watching the beautiful trees. Hello Spring!

Peas have a lot of nutritional value. High quantity of plant based protein being one of them. Peas are used in most plant based protein powders as a primary source of protein nowadays. Peas are also high in fiber, a key component in easy digestion and also in controlling the blood sugar levels. This nutrient rich light soup was the perfect light lunch for today! Go on and give it a try!

Here is how to prepare it:

1 bag of 20 oz frozen peas or 4 cups of fresh peas

1 qt of vegetable broth

1 tsp of coconut oil

1/2 yellow onion

1 garlic clove

1 tsp of salt

1/2 tsp black pepper

2 tbs of fresh mint

2 tsp of fresh basil

1 tsp of dried oregano

1/4 cup of coconut milk

Sauté the onion and garlic with the coconut oil until translucent, then add the vegetable broth and herbs and bring it to a boil. When the liquid is in full boil add the peas to the pan and after 3 minutes or so add the coconut milk. Remove the mixture from the heat and transfer it to a blender or food processor. Blend the mixture, then serve the soup topped with your favorite seeds, and chive. Enjoy!

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Aqui está como prepará-lo :

1 saco de 600g de ervilhas congeladas ou 4 xícaras de ervilhas frescas

1L de caldo de legumes

1 colher de chá de óleo de coco

1/2 cebola amarela picada

1 dente de alho picado

1 colher de chá de sal

1/2 colher de chá de pimenta do reino

2 colheres de sopa de hortelã fresca

2 colheres de chá de manjericão fresco

1 colher de chá de orégano seco

1/4 xícara de leite de coco

Refogue a cebola e o alho com o óleo de coco até ficar transparente , em seguida, adicione o caldo de legumes e as ervas e trazê-lo para ferver. Quando o líquido estiver fervendo, adicione as ervilhas para a panela e após 3 minutos adicione o leite de coco. Retire a mistura do fogo e transfira para um liquidificador ou processador de alimentos. Em seguida, servir a sopa cobertas com suas sementes favoritos e cebolinha . Aproveite!

Baking, Cooking, Health and Nutrition

Need a pick me up? Try the Bliss Poppers!

Have you ever been to a Brazilian birthday party and tasted “docinhos”? No? Do not worry, today I’m bringing you the infamous Brazilian treat to your kitchen. Literally translated into little sweets, docinhos range in a variety of flavors. From chocolate, coconut, to fruit flavors. The “brigadeiro” or the chocolate kind is by far the most popular and the genesis for this post.

Your favorite Vedic Master has been experimenting in the Bliss Balance Health test kitchen with an assortment of energy snacks for myself, husband, and children. My husband and I will usually eat things just because they are good for us, but add kids to the mix and taste becomes super important! A healthier version of docinhos was the perfect solution for my family and yours too! Thus, I bring you the Bliss Popper!

Interesting enough, “energy balls” seem to be popping up on social media sites. Embracing the trend, I created a couple of unique versions with full flavor combinations.

So what is in an “Energy Ball” aka Bliss Popper?

Dates are a very under appreciated treat. And in our house, they are used in multiple ways for cooking and acting as a base ingredient for many recipes. A little side note, I have even turned a couple of people into “date addicts”. But alas, lets get back to the Bliss Popper. Dates have a pure organic taste of sweetness and wonderful texture that makes them very easy to substitute for sugar. Dates are the base of my poppers. Nuts and nut butter are also added to help with texture and increase protein and healthy fats. I recommend almond butter. Completing the organic mix for the base are coconut flakes and cacao powder. These ingredients are essential in their Brazilian counterparts. As your taste dictates, experiment with the options I provide.

You can also play around with toppings to roll the “docinhos” . My favorites are cacao powder, cacao nibs, goji berries, and coconut. Feel free to come up with your own!

Ingredients:

Base

1 cup of dates

1 cup of almonds

1/4 cup of almond butter

Version I add…

2 tbs of cacao powder

2 tbs of water

1/4 cup of coconut flakes

Version II add…

1 tbs of maca powder

1 tsp spirulina

2 tbs of water

1/4 cup of coconut flakes

In a food processor blend all the ingredients together. Roll them into balls, add more water if necessary. Roll them with your favorite topping and enjoy!

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864 551 5731

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Receita em Português

Ingredientes:

Base:

1 xícara de tâmaras

1 xícara de amêndoas

1/4 xícara de manteiga de amêndoa

Versão I adicionar …

2 colheres de sopa de cacau em pó

2 colheres de sopa de água

1/4 xícara de flocos de coco

Versão II adicionar …

1 colher de sopa de pó de maca

1 colher de chá de spirulina

2 colheres de sopa de água

1/4 xícara de flocos de coco

Em um processador de alimentos misture todos os ingredientes juntos. Rolar em bolas, adicione mais água se necessário. Cobrir com sua cobertura favorita!

Cooking, Health and Nutrition

Armenia’s Cali Salad

Last year I had the pleasure to visit California six different times. During one of my visits, I was able to carve out some time and visit a very dear friend of mine who lives in gorgeous Santa Barbara. As always we had so much fun enjoying each other’s company and catching up! Closing out the visit, she served me the most gorgeous spread for dinner that was beautiful, healthy, and inspiring!

After dinner we sat by the fire with some chocolate and fruit. Catching my attention was the unique and unfamiliar fruit platter. Lying amongst a traditional spread of finger fruits (strawberries, grapes, etc..) there were these orange looking fruit that reminded me of tomatoes, but just a bit harder. Curiosity got the best of me and I immediately popped a bite into my mouth! Instantly I fell in love with this new fruit. “What is this?” I asked. “Persimmons!” my friend answered. Growing up in Brazil, living in Texas and in Europe, I had never come across persimmons before. Well, last week I am in the grocery store and what do I spot? Persimmons!!!

Eagerly, I purchased the best eight persimmons I could find to bring home and experiment with. Persimmons are winter fruits, and currently in season. The first persimmon experiment was simple, recreate my California experience with with a nutritious, diverse and filling salad. Enhancing the salad, with another winter fruit, I added pomegranate.

These two winter fruits are the anchors for my California salad with kale as the green foundation. Remember that it is important to massage the kale because it holds its texture even once dressing has been poured over it. Take your time and give the kale some tender love and care! Making the food with joy is half the fun!

Use the massaged kale as a base for any salad you enjoy!

Here’s how you can bring a piece of California to your home:

4 handfuls of Kale cut into small pieces

1 persimmon sliced into thin strips

Seeds from one pomegranate

1 avocado thinly sliced

3 tbs of hemp seeds

1/4 cup of edamame

3 tbs of pine nuts

Juice of 1 lemon

2 tbs of olive oil

Salt and pepper to taste

Drizzle the lemon, olive oil, salt, and pepper over the kale and spend about a minute massaging the leaves. Top the salad with the remaining ingredients and enjoy!

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864 551 57 31

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Receita em Português

4 punhados de Kale corte em pedaços pequenos

1 caqui cortado em tiras finas

Sementes de uma romã

1 abacate cortado em fatias finas

3 colheres de sopa de sementes de roma

1/4 xícara de edamame

3 colheres de sopa de pinhões

Suco de 1 limão

2 colheres de sopa de azeite

Sal e pimenta a gosto

Regue o limão, azeite , sal e pimenta sobre a couve e gastar cerca de um minuto massageando as folhas. Cubra a salada com os ingredientes restantes e aproveite!

Baking, Cooking, Health and Nutrition

Oatmeal cookies for Santa!

The last 30 days have been a whirl wind at my house. Coast to coast traveling and hosting Thanksgiving left me with little time to share the next great recipe. This Sunday was the first Sunday in a long time that our family was able to have a lazy morning. I woke to the sound of Christmas music and the smell of my husband cooking breakfast for the entire family. A girl could not ask for more! It was heaven!

Drinking a cup of tea and listening to Christmas Carols inspired me to gather all my kids and make a trial batch of cookies for Santa! And why not, lets do the cooking in pajamas!

Admittedly, I am a little worried about Santa’s diet, especially at Christmas. So this year I decided to give him some cookies that will give him energy to keep going all night without going into a sugar comma. Don’t worry, there is still a yummy sweet taste to these cookies, but the ingredients are closer to their natural unprocessed state.

These cookies have been approved by friends who have shared them with me over a cup of tea, but most importantly they have been approved by the toughest judges at my house, my three children! After baking and sampling the first few, they are looking forward to taking them as a special treat in their lunch boxes.

Whether you have a sweet tooth or not, these cookies are great to give you a boost of energy. The most important difference in these cookies is the coconut sugar. Coconut sugar is lower on the glycemic index. Is about 70-79% sucrose (you want to stay away from high fructose), and also contains minerals and amino acids that are beneficial to your health. I am not suggesting using coconut sugar as a way to add nutrients to your body, but simply as an alternative to other processed sugars.

So what is the yummy goodness in these cookies?

1/2 cup of applesauce (or mashed bananas)

3/4 cup of raw coconut sugar

2 tbs of maple syrup

1 tsp of pure vanilla extract

1 cup of steel cut oats ( you can also use gluten free oats)

1 cup of brown rice flour

1 cup of chopped dates

1 cup of chopped walnuts

1 cup of unsweetened coconut flakes

1/2 tsp of baking soda

1tsp of cinnamon

1 tsp of allspice

Pre heat oven to 350 F. Combine all the ingredients in a bowl with a spatula, feel free to use your hands! Use an ice cream scoop to measure each cookie and bake it on a pan stayed with coconut oil for about 12-15 minutes, until golden brown. Enjoy!

Portuguese recipe below.

If you enjoy my recipes and would like to have a nutritional consultation with me contact me at armenia@blissbalancehealth.com or call me at 864 5515731.

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Biscoitos de aveia

1/2 xícara de purê de maçã (ou purê de bananas )

3/4 xícara de açúcar de coco cru

2 colheres de sopa de xarope de bordo

1 colher de chá de extrato de baunilha

1 xícara de aveia de corte de aço (você também pode usar a sem glúten)

1 xícara de farinha de arroz integral

1 xícara de tamaras picadas

1 xícara de nozes picadas

1 xícara de coco ralado sem açúcar

1/2 colher de chá de bicarbonato de sódio

1tsp de canela

1/2 colher de chá de noz moscada

1 pitada de cravo em po.

Aqueça o forno a 350 F. Pré Misture todos os ingredientes em uma tigela com uma espátula, sinta-se livre para usar suas mãos! Use uma colher de sorvete para medir cada bolinho e asse -o em uma panela untada com óleo de coco por cerca de 12-15 minutos , até dourar. Aproveite!

Cooking, Health and Nutrition

Butternut Squash Salad

The Thanksgiving Holiday has come to an end along with an entire week of hosting family from Texas, Wisconsin, and a childhood friend from Brazil. Thanksgiving is my favorite Holiday of the year and I relish the opportunity to share such a special time with friends and family. My children also enjoy the full house of guests. We shared wonderful food, wine, and laughter this past week.

Six years had past since the last time I saw my childhood friend. Spending time with her and catching up is always a treat, and this past week was no different. It was wonderful to realize that our friendship has remained special to both of us despite the distance and time apart. It truly felt as though we had just spent time together the other day.

With all of the food that was prepared and enjoyed the entire week, the dish my friend loved the most was the butternut squash salad. I served it during our Thanksgiving Feast and even the “meat & potato” in-laws enjoyed the side! I love all things “Fall” and “squash”, so it is no surprise the salad was a favorite one of mine as well. The good news is you don’t need to wait for Thanksgiving to enjoy this beautiful and delicious salad. It is filling with plenty of nutrients that it can be prepared for a quick lunch or as a stand alone entree for dinner. This salad does takes a little planning, but it is definitely worth the little extra effort!

As always I take especial care in the creation of my recipes, so you are sure to enjoy a delicious and nutritious salad! For those watching their weight, 100 g of butternut squash contains about 45 calories. Butternut squash is also very rich in vitamin A, an essential vitamin that aids in skin repair and eyesight, and B-complex group of vitamin. Spinach brings in the calcium, the walnut provides the healthy fats, and cranberries provide the antioxidants. This beautiful combination of colors ensures that you are receiving a variety of phytonutrients from nature!

Let’s learn how to prepare this beautiful salad!

Ingredients:

1 lb of cubed butternut squash (roasted with a drizzle of olive oil, 1 tbs of maple syrup, and a pinch of salt, pepper, and cinnamon)

4 cups of spinach

1/4 cup of walnuts

1/4 cup of dried cranberries

Dressing:

2 Tbs of apple cider vinegar

1 Tbs of maple syrup

2 tsp of Dijon mustard

1 Tbs of orange juice

1/2 cup of extra virgin olive oil

To prepare the dressing, mix all the ingredients except the olive oil. Slowly add the olive oil as you whisk all the other ingredients together. This helps to emulsify the mixture.

To assemble the salad begin by roasting the cubed butternut squash in 375 F for about 35-45 minutes. Place the spinach in a large bowl, top it with the squash, walnuts, cranberries, and toss it right before serving it with the salad dressing. Add enough dressing to taste, I usually have left over dressing that I save for future use (make sure to use the dressing within 2 days).

Contact me to schedule your Nutritional Consult! Check out our website to see what other services we offer.

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armenia@blissbalancehealth.com

864 551 57 31

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Receita de Salada de abobora

Ingredientes:

1 kg de abóbora em cubos (assado com um fio de azeite , 1 colher de sopa de xarope de bordo, e uma pitada de sal , pimenta e canela)

4 xícaras de espinafre

1/4 xícara de nozes

1/4 xícara de cerejas secas ou passas

Molho:

2 colheres de sopa de vinagre de maçã

1 colher de sopa de xarope de bordo

2 colheres de chá de mostarda Dijon

1 colher de sopa de suco de laranja

1/2 xícara de azeite de oliva extra virgem

Para preparar o molho , misture todos os ingredientes , exceto o azeite de oliva. Lentamente adicione o azeite de oliva como você bata todos os outros ingredientes. Isto ajuda a emulsionar a mistura .

Para montar a salada, começe por assar a abóbora em cubos em forno 200 C por cerca de 35-45 minutos. Coloque o espinafre em uma tigela grande, cubra com a abobora, nozes , e passas. Adicione molho suficiente a gosto , eu costumo deixar molho que eu salvo para uso futuro (certifique-se de usar o restante do molho dentro de 2 dias ) .

Cooking, Health and Nutrition

The warrior smoothie….

Lately I have been experimenting with a few different smoothies. I love them because you can pack so much nutrition into one serving. Smoothies are also easy, fast, and great for those on the go! Brazilian culture integrates smoothies into their daily routine. Even today, my father has a smoothie every morning.

My inspiration this time has definitely been my husband Derek. He is training for his next boxing match ( I have mentioned before that he fights in amateur boxing). Leveraging my latest post, 7 ways to keep you healthy during the cold season, my goal was to create a combination of ingredients that provided energy, proteins, and a boost to the immune system.

Spirulina was the key ingredient in my warrior combination. So what is Spirulina? It is a micro blue-green algae that is found in alkaline water sources. Spirulina was used by Aztec warriors primarily due to its high protein content, 100g of spirulina contains about 57g of protein. Spirulina also has many other benefits, including; a boost of immune function, protection of the liver, muscle endurance, antioxidant, and anti inflammatory. If you have not yet tried spirulina, I highly recommend you give it a go with this recipe. A word of caution when buying spiruluna, BUY ORGANIC. Simply put, I don’t trust the process and ingredients put into non-organic spirulina.

Maca, also known as the Peruvian Ginseng, is the other ingredient that gives this smoothie its name. It is known to provide a great boost of energy and helps to keep stamina up. No wonder the Peruvian tribes cherished this root (ground into powder). Maca also has been known to help balance those with hypothyroidism. Maca is an endocrine adaptogen, meaning it does not contain hormones, but it provides the nutrients necessary to support normal hormone production. Maca has been shown to help with all sort of hormonal problems including skin conditions, PMS, menopause, and sexual libido.

Chia seeds and hemp seeds top of the list of unique ingredients of this smoothie. I have discussed their benefits in my previous post, Armenia’s Guide to Seeds . Chia and hemp seeds are a wonderful plant based protein source and also provide an energy boost. Healthy fats which are a vital component of a well functioning body also are found in these tiny seeds. Normally bananas are the primary ingredient in my smoothies to add texture, nutrients and flavor, however this time, avocado is the star. Providing this smoothie with another dose of healthy fats and a silky texture. Let’s see how easy this smoothie is to make!

Ingredients:

1/2 avocado

1/2 cup of raspberries

1 cup of unsweetened almond milk

1 cup of pomegranate juice

1 tbs of chia seeds

1 tbs of hemp seeds

1 tsp of maca powder

1 tsp of spirulina

2 dates

1 scoop of your favorite plant based protein powder

Soak the dates on the pomegranate juice for 10 minutes, then put all the ingredients in the blender and enjoy your smoothie!

Ingredientes:

1/2 abacate

1/2 xícara de framboesas

1 xícara de leite de amêndoa sem açúcar

1 copo de suco de romã

1 colher de sopa de sementes de chia

1 colher de sopa de sementes de cânhamo

1 colher de chá de pó de maca

1 colher de chá de spirulina

2 tâmaras

1 medida de sua proteina a base de plantas favorita

Deixe de molho as tâmaras no suco de romã por 10 minutos, em seguida, coloque todos os ingredientes no liquidificador e desfrute de seu smoothie!

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armenia@blissbalancehealth.com

864 551 57 31

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Cooking, Health and Nutrition

Move over chicken salad, chickpea curry is here!

Last week I had a friend over to test my Kale Soup recipe. Accompanying the soup, was a light sandwich with a big flavorful ethnic punch! The kale soup received a good review, but it was the sandwich grabbing all the attention. My friend loved it so much that she asked me to share the recipe on my blog. Jenna this one is for you!

Cold sandwiches with a lot of mayo are very common in the United States. Egg sandwiches, chicken or tuna salads are staples to a lot of people including myself. I remember days when I was preparing chicken salad sandwiches on croissants to my play group of friends when the children were younger. They were and are still absolutely delicious, but we can all benefit from removing a little mayo from our lives.Part of my food evolution is trying to find healthier alternatives to some of these staples.

This week’s recipe is a chickpea curry sandwich. A healthier alternative to the chicken curry sandwich. For those watching your carbohydrates or gluten intake, the filling of the recipe could also be served on top of a bed of greens such as arugula or spinach. I love to make them into wraps for my kid’s lunches! The wraps spikes the other children’s curiosity… or so I am told!

The chickpea curry filling is protein packed and absolutely delicious! Chickpeas or garbanzo beans, as they are also known, are one of the best plant based protein sources available; 100g of chickpeas contains approximately 19g of protein. Chickpeas are also a good source of iron and fiber, good allies for women’s health, weight loss, and stabilizer of blood sugar.

Tahini, my substitute for mayo on this sandwich, also is very rich in protein. It is made from sesame seeds, which we have learned in my “Guide to Seeds” is also loaded with good fats and minerals. Curry powder ties in this sandwich back with my Ayurveda roots, as the combination of spices in curry powder help with digestion, inflammation, and are very cooling to the body (great for those Pitta folks).

Have some friends over, go on a picnic, or make a batch for yourself, you won’t be disappointed with this sandwich’s performance.

Ingredients

2 cups of cooked garbanzo beans

1 carrots small diced

2 green onions sliced

1/4 cup of dried cranberries or raisins

1/4 cup of cashews

2tbs of tahini

1/4 cup of hummus

1/2 lemon

1 tbs of curry powder

Salt and pepper to taste.

Combine all the ingredients together and let the flavors infuse for at least half and hour. Serve it on a bed on greens, with your favorite whole grain bread, or as a wrap. Enjoy!

Receita em Portugues

Ingredientes

2 xícaras de grão de bico cozido

1 cenoura cortada em cubos pequenos

2 cebolinhas fatiadas

1/4 xícara de cranberries secas ou passas

1/4 xícara de castanha de caju

2tbs de tahine

1/4 xícara de homus

1/2 limão

1 colher de sopa de caril (curry) em pó

Sal e pimenta a gosto.

Misture todos os ingredientes e deixe os sabores infusão por pelo menos uma hora e meia . Sirva sobre uma cama de verdes, com seu pão integral favorito, ou como um “wrap” . Aproveite!

Meditation – Yoga- Ayurveda

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armenia@blissbalancehealth.com

864 551 5731

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Cooking, Health and Nutrition

Fall is upon us and so is soup season! Try something new…kale soup!

Last week I went on vacation with my family. We had a lot of fun, and admittedly I indulged in a few of my favorite old food items that I tend to stay away from. For a few years I was living in France and absolutely fell in love with all the varieties of cheese! However, about a year ago, I removed all dairy items from my diet. After the sun had set on our vacation, I began listening to my body. Quickly I realized that dairy products were not making me feel good. Things just were not working as they should in my digestive system. Cheese is exactly the item I indulged in while on vacation.

Being back home, reality set in and I decided to do a body reset! In the United States, Fall has arrived. Ayurveda recommends a detox or fast of some kind every time the season changes. This week was the perfect time to do just that! I am doing a 5 day body detox to reset my system and get things back in order! When doing a detox on myself it is also a perfect opportunity to experiment with tastes making a recipe that is gentle on the digestion, but still provides me with nutrients.

This kale soup that I am sharing with you today came from a desire to have something that was warm in this Fall Season and comforting. I was thinking of something with lots of broth, comforting as a classic bowl of chicken noodle soup, but without the chicken and the noodle. Kale is a vegetable that has a lot of nutrients. It has been considered a super food for its many benefits to the body. Kale is also a wonderful Detox food because of the many fibers and sulfur it contains that aid in the removal of toxins from the body. It also has high amounts of iron, calcium, vitamins A, C, and K, and antioxidants. Kale also helps to lower inflammation in the body, a key component when doing a body reset.

Although I am suggesting this recipe as something to eat during a detox, it is perfect for any occasion. Whether it is a cold, rainy day, or you’re feeling a little under the weather, Kale soup may be just what the body is needing. Smaller portions compliment well as a side soup with many dishes. Tomorrow I will be serving it to a friend for lunch along with my Rainbow Quinoa. I hope you enjoy this soup as much as I do!

Ingredients:

1 tsp of coconut oil

1 medium diced onion

4 celery stalks cut into 1/4 inch pieces

1 Tbs of liquid aminos

1 tsp of tarragon

1 tsp of thyme

1/2 tsp of allspice

Pinch of salt and black pepper

1 stalk of Kale cut into small pieces

4 cups of vegetable broth

1/2 cup of light coconut milk

Melt the coconut oil in a large soup pan. Add the onion and celery and let it saute until translucent. Add the spices and wait a couple of minutes. Add the kale and wait another 3 minutes or so. Add the broth and milk and let it come to a simmer. Serve warm!

Receita em Portugues

1 colher de chá de óleo de coco

1 cebola média cortada em cubos

4 talos de aipo cortado em pedaços 1/4 polegadas

1 colher de sopa de molho de soja

1 colher de chá de estragão

1 colher de chá de tomilho

Meia colher de chá de pimenta da Jamaica

Uma pitada de sal e pimenta do reino

1 talo de couve cortada em pequenos pedaços

4 xícaras de caldo de legumes

Meia xícara de leite de coco

Derreta o óleo de coco em uma panela grande de sopa. Adicione a cebola eo aipo e deixe refogar até ficar transparente . Adicione os temperos e esperar um par de minutos. Adicione a couve e aguarde mais 3 minutos ou menos. Adicione o caldo de legumes e leite, deixá-lo vir para ferver. Sirva quente !

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armenia@blissbalancehealth.com

864 551 5731

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Cooking, Health and Nutrition

It’s Pumpkin muffin time!

Beautiful colors, aroma, and once a year flavors are all converging on my favorite season, Fall! Fall is absolutely my favorite season and I look forward to it every year! During this week’s grocery trip I was happily surprised to find that pumpkins were displayed beautifully at the market I shop at. Of course I grabbed a couple of them and was excited to use them right away!

Fall may not be my whole family’s favorite season, but pumpkin most certainly is a family favorite. My husband’s all time favorite dessert is pumpkin pie and my kids just love the pie and the muffins I usually make. After the kids brought home awesome progress reports, I decided that they earned this season’s first treat. Welcome back pumpkin muffins!

I am always looking for healthier alternatives my for children’s snacks as well as for myself, these muffins are exactly that! They are great for afternoon snacks and no one would tell the difference between these super natural and healthier muffins than the ones from the grocery store that are loaded with processed ingredients. As with most my recipes, these muffins are also free of animal products, making them a good choice for those who have removed milk ingredients from their diet. They are also gluten free.

So what is so nutritious about these muffins? Pumpkins are full of antioxidants, dietary fiber, and is one of the least caloric vegetables ( 3oz contains 26 calories and no saturated fat). Pumpkin is also a great source of complex B vitamins, and minerals such as copper, calcium, potassium, and phosphorus. The combination of spices help to regulate blood sugar and boost digestion. The flaxseed, coconut oil, and chocolate provide a dose of healthy fats that are essential to the proper distribution of vitamins and minerals throughout the body. When you’re feeling a little adventurous, dark chocolate chips can be added to increase your healthy fats and increase distribution of vitamins and minerals throughout the body. Today, I’m feeling adventurous!

Is your mouth watering already? Let’s find out how easy these are to make!

Ingredients:

1 1/2 cups of brown rice flour (1 1/2 copo de farinha de arroz integral)

1 1/2 tsp of cinnamon ( 1 1/2 colher de chá de canela)

1 tsp ginger ( 1 colher de chá de gengibre em pó )

1/2 tsp of nutmeg (1/2 colher de chá de noz moscada)

1/8 tsp clover (1/8 colher de chá de cravo)

1 tsp baking soda (1 colher de chá de bicarbonato de sódio )

1/4 tsp of baking powder ( 1/4 colher de chá de fermento)

1/2 tsp salt (1/2 colher de chá de sal)

2 Tbs of flaxseed mixed with 6 Tbs of water (2 colheres de sopa de farinha de linhaça misturada com 6 colheres de sopa de água )

1/2 cup of melted coconut oil (1/2 copo de óleo de coco derretido)

1/2 cup of coconut sugar (1/2 copo de açúcar de coco ou mascavo)

1/2 tsp of vanilla (1/2 colher de chá de baunilha)

2 cups of pumpkin puree or 1 15 oz can of pure pumpkin (2 copos de pure de abóbora )

1/4 cup of dark chocolate chips (1/4 copo de chocolate meio amargo)

1/4 cup walnuts (optional) (1/4 copo de nozes)

In a medium bowl mix the first 8 ingredients together. Make a well in the center and add the flaxseed mixture, oil, sugar, coconut oil, vanilla, and pumpkin puree. After mixing the wet ingredients in the center, mix them with the flour mixture. Add the nuts and chocolate chips if using and mix well. Fill muffins pans 3/4 of the way with dough and sprinkle some extra chocolate chips on the top. Bake for 15-18 minutes or until a toothpick inserted comes out clean. Enjoy!

Em uma tigela média misture os 8 primeiros ingredientes juntos. Faça um buraco no centro e adicione a mistura de linhaça, óleo, açúcar, óleo de coco, baunilha e purê de abóbora. Depois de misturar os ingredientes no centro, misture-os com a mistura de farinha. Adicione as nozes e raspas de chocolate e misture bem. Preencha muffin pans três quartos do caminho com a massa e polvilhe algumas raspas de chocolate extras no topo. Asse por 15-18 minutos ou até que um palito inserido saia limpo. Aproveite!

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