Green Smoothie Bowl

It has been quite a while since I last posted a recipe…..Spring is a crazy time in our house! We have four out of five family members celebrating birthdays, happy birthday to me! Yay!

While planning for birthday parties, class parties, dinner and lunch with friends, and our regular crazy family schedule, I have not had time to post anything new!

Lately I have been having loads of fun experimenting with smoothie bowls, check us on Instagram @blissbalancehealth for some fun smoothie bowl pictures. There is one smoothie I have had everyday for the last two weeks, my green smoothie. Most of you are familiar with my green juice and my reinvented version of green juice, but this is a bit different. I wanted to have a smoothie that was creamy and think enough to serve in a bowl.

Avocado seemed like the perfect ingredient to add great flavor and texture to my smoothie. I also wanted to sweeten up the smoothie a bit, use the avocado in a way the brought me back to my roots. In Brazil we use avocado as a fruit and is mostly served with sugar. This is a health blog, so don’t worry I won’t be adding sugar to my smoothie, but my next best substitute! Dates!

There is a good combination, of greens, protein, and healthy fats in this smoothie. This well rounded smoothie can keep you full for a long while. If you want to serve it as a meal replacement just add your favorite plant based protein powder and enjoy!

To make it into a smoothie bowl play around with your favorite toppings. Some of my favorites are seeds, nuts, coconuts, fruits, dried fruits, bee pollen, cacao nibs, etc…. The version in the picture above has goji berries, coconut, and cacao nibs.

Ingredients:

1 small avocado

1 banana

2 handfuls of spinach

1/2 cucumber

1 tablespoon of nut butter

2 inch piece of fresh gingerpur

2 dates (3 if you like it sweeter)

Juice of 1 lemon

8 oz of water

Mix it all in a blender and enjoy it by itself or with your favorite toppings!

http://www.blissbalancehealth.com

armenia@blissbalancehealth

864 551 5731

Follow us on Facebook and Instagram

Receita em Português :

Ingredientes:

1 abacate pequeno

1 banana

2 punhados de espinafre

1/2 pepino

1 colher de sopa de manteiga de amendoim

Pedaço de gengibre fresco de 5 cm

2 tâmaras (3 se você gosta dela mais doce )

250 ml de água

Suco de 1 limão

Misture tudo em um liquidificador e apreciá-lo por si só ou com seus ingredientes favoritos !

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!

http://www.blissbalancehealth.com

armenia@blissbalancehealth.com

864 551 5731

Follow us on Instagram or Facebook

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!

http://www.blissbalancehealth.com

armenia@blissbalancehealth.com

864 551 57 31

Like us on Facebook or Follow us on Instagram!

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, Health and Nutrition

BBH NutSeed Bread

A week ago I asked a my Facebook network what kind of recipes they would like to see in the new year. The majority of responses revolved around light sandwiches and healthy breads. Catching my attention were the bread requests. Admittedly, bread is typically low on my list of new recipes to experiment with. But after seeing the feedback, I realized bread’s place at the table is still as important today, as it ever has been.

So here we are, after a few trials and errors, the BBH Nutseed bread has risen to the occasion. No pun intended (ok maybe a little pun). I have discussed here on the blog many times the importance of including nuts and seeds into your lifestyle. This bread has just that, a diverse combination of my favorite nuts and seeds. Designed to be enjoyed by all but also those who adhere to a vegan and gluten free lifestyle, it does not contain animal products or wheat. With that being said, the bread is a bit dense in the middle, but the outside still has a crunch to it. The organic and dense texture provides an excellent canvas for applying your favorite spreads.

Personally, my favorite element of the NutSeed bread has been experimenting with different toppings or spreads. Here are several ways to enjoy this bread:

Sliced avocado and tomatoes sprinkled with lime juice and a bit of salt and pepper
Hummus, spinach, zucchini, carrots, and tomatoes
Tahini with figs and a drizzle of honey
Nut butter and sliced bananas
Nut butter with sliced apples
Dark chocolate spread and strawberries

Have fun experimenting with your favorite toppings! Make sure to share any special combination you have with me!

Bliss Balance Health’s test kitchen is busy creating a few natural spreads to enjoy with the nutseed bread. Keep a look out for those posts coming in the near future!

Ingredients:

1 cup of ground cashew

1 cup of ground almonds

1 cup of brown rice flour

1/4 cup of coconut flour

1/4 of sunflower seeds + 1/4 cup of ground sunflower seeds

1/2 cup of ground flaxseed

2 Tbs of ground chia seeds

1/2 cup of pumpkin seeds (without shells )

2 Tbs of sesame seeds

3 Tbs of psyllium husks

1 tsp of salt

1/4 tsp of black pepper

1 Tbs of maca powder

3 Tbs of grapeseed oil

2 Tbs of maple syrup

21/2 cups of water

Mix all of the dry ingredients in a large bowl. Mix the water, oil, and syrup in a small bowl. Add the wet ingredients to the dry and mix together. Add more water if necessary, mixture should be moist. Add the mixture to a 9×5 lightly oiled bread loaf. Let it rest for 3 hours at room temperature covered. Bake for 60 minutes at 350F oven. Remove from the oven when firm. Remove the bread from pan then bake it directly on the rack for an additional 15-20 minutes, or until lightly golden. Slice the bread only when the it is completely at room temperature. Enjoy it with your favorite spreads!

http://www.blissbalancehealth.com

armenia@blissbalancehealth.com

864 551 5731

Follow us on Facebook and Instagram!

Versão em Português
Ingredientes:

1 xícara de castanha de caju moída

1 xícara de amêndoas moídas

1 xícara de farinha de arroz integral

1/4 xícara de farinha de coco

1/4 xícara de sementes de girassol moida + 1/4 xícara de semente de girassol normal

1/2 xícara de semente de linhaça moída

2 colheres de sopa de sementes moídas de chia

1/2 xícara de sementes de abóbora (sem a casca)

2 colheres de sopa de sementes de gergelim

3 colheres de sopa de casca de psyllium

1 colher de chá de sal

1/4 colher de chá de pimenta do reino

1 colher de sopa de pó de maca

3 colheres de sopa de óleo de semente de uva

2 colheres de sopa de xarope de bordo

21/2 xícaras de água

Misture todos os ingredientes secos em uma tigela grande. Misture a água , óleo e xarope em uma tigela pequena. Adicione os ingredientes molhados para o seco e misture bem. Adicione mais água se necessário, a mistura deve ser úmida. Adicione a mistura para um refratário de pão untada com óleo. Deixe descansar por 3 horas à temperatura ambiente. Asse por 60 minutos em forno 350F . Retire do forno quando estiver firme . Retire o pão do refratário, em seguida, coloque o pão diretamente na prateleira por mais 15-20 minutos, ou até ficar levemente dourada. Cortar o pão apenas quando a estiver completamente à temperatura ambiente . Aproveite-o!

Health and Nutrition

The Green Juice….Reinvented

Last year Armenia’s Green Juice was by far my most popular recipe! The Green juice is an excellent way to make sure you are getting a good dose of greens for the day, and it helps flush toxins out of the body.

Clients and blog followers gave enough feedback fueling my creativity to create the second version of my juice. Some clients were using the green juice as a tool to help performance during workouts, a detoxifying agent, skin repair, vitality, or just trying to make sure the body was receiving enough greens for the day. And some used it to recover from an extended night of consuming their favorite adult beverages. As I played around with different possibilities, this feedback was used to evolve the green juice. Both recipes are healthy and beneficial. Try both versions and see which one is your favorite! If you were already a fan of the original, now you have the second version to enjoy. Your feedback is much appreciated and always taken into consideration for future recipes.

The main difference in the new version is the additions of more greens and a slight reduction of sugars. This was accomplished by removing the apple and adding cucumber and celery. The diversity of spices has also been adjusted, with an increase in turmeric. Giving it an extra dose of anti-inflammatory benefits!

Let’s see what is in it….

1 banana
2 cups of kale
1 stalk of celery
1 3 inch piece of cucumber
1 brazil nut
1 cup of coconut water
1 cup of filtered water
Juice of 1/2 lemon
1 inch long piece of fresh ginger
1/2 tsp of ground turmeric
1/4 tsp of cinnamon
Pinch cayenne pepper
1/2 tsp of spirulina (optional)
Blend it all in a and enjoy!

Portuguese Version:

1 banana
2 xícaras de couve
1 talo de aipo
Pedaço de pepino de mais ou menos 6 cm
1 castanha do Para
1 xícara de água de coco
1 xícara de água filtrada
Suco de 1/2 limão
1 pedaço de gengibre fresco (3 cm)
1/2 colher de chá de cúrcuma em pó
1/4 colher de chá de canela
Pitada de pimenta caiena
1/2 colher de chá de spirulina (opcional)

Misture tudo no liquidificador e aproveite!

http://www.blissbalancehealth.com

armenia@blissbalancehealth.com

http://www.facebook.com/blissbalancehealth

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.

http://www.blissbalancehealth.com

armenia@blissbalancehealth.com

864 551 57 31

http://www.facebook.com/blissbalancehealth

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 ) .

Health and Nutrition

7 ways to keep you healthy during the cold season…

The days are getting shorter and colder, winter is fast approaching in the northern hemisphere. It is the time of the year when most people find themselves struggling to stay healthy and fight the flu season. Being in a good state of health is a key component in fighting virus and bacteria, however there are a few measures that one can take in order to reinforce the immune system and prepare for the cold season.

Ayurveda sees Fall and Winter as Vata time. A time when the elements of wind and space are predominant and it is important to keep our bodies warm and protected. Making sure to dress in warm clothes and eat foods that are warm and comforting to the body. Target foods that bring the elements of earth, fire, and water into the body. They will help restore balance and ground the mind.

Keeping myself and my family healthy is always a top priority in my house. There are a few extra steps that I take each day with my children besides making sure they are well protected from the cold when they walk out the door. Here are some simple tips for you to remember as you prepare for the flu season.

Turmeric is my go to homemade ailment of choice. I have previously shared my recipe for Turmeric Milk here in my blog. At the time I highlighted the importance of turmeric in helping with inflammation. Turmeric is a very powerful anti inflammatory and antioxidant spice. Inflammation is your body’s way of fighting an intruder such as a bacteria or virus. Adding turmeric to your diet is a way to get a jump start in fighting any illness. A few of my favorite ways to add turmeric to my diet is adding it to smoothies, beans, rice, or soup. Local honey, cinnamon, and ginger are also great spices to add to your diet. They also help with inflammation and detoxifying your body.
Water is your best friend during the cold season. It is so important to keep hydrated for overall health. We tend to drink more water during the hotter months when we feel hot and sweat a lot. However, during the cold months the dry air and also indoor heaters tend to dehydrate our bodies. I recommend drinking a full glass of water right when you wake up and aim for 8 glasses throughout the day. Admittedly, drinking water all day every day can make one miss flavor and diversity. Mix it up! Drinking tea will also help you to keep warm as will help to keep you hydrated. I love sipping on ginger tea all day long! Green tea is also a great option.
Eat and drink your greens as a way to keep your body replenished with antioxidants, iron, calcium, and other vitamins and minerals. My Green Juice is a great way to guarantee you get a head-start on your daily servings of greens a day. Eating whole foods balances your diet and adds a punch of phytonutrients to your diet. Make sure you favor veggies and fruits when planning your meals.
Exercise regularly! A well balanced exercise routine includes flexibility, weight training/resistance, and cardiovascular exercises. Practicing Yoga will provide you with all three, just make sure to bump up those sun salutations for the cardio portion of the workout. Exercise is a great way to remove impurities from the body, keep your heart and lungs strong, as well as providing a good dose of happy hormones into your blood stream. During the cold days when we feel like staying in bed with a book, it is very important to resist that urge and go out to get some movement and breathe some fresh air! Find your routine, make S.M.A.R.T. (Specific. Measurable, Attainable, Realistic, Timely) goals when setting an exercise routine. Marathon runners do not jump into 15 or 20 mile runs right away. They start small and build up.
Sleep at least 7 to 8 hours a day. Sleep is the time that your body needs to repair itself from daily stress and just overall fatigue. Sleep is very important to keep your immune system at it’s top shape. For those of you that have your favorite TV show,, use that DVR and watch it on the weekend. No need to stay up until 10 or 11pm during the week, just to catch a 30 minute or 1 hour program.
Meditate or practice any type of mindfulness practice. During meditation our body moves away from the constant state of Fight or Flight induced by stress into a state of restful awareness. During restful awareness our body is able to come back to a state of balance and our mind is able to release stress. Long term stress weakens your immune system thus leaving the body susceptible to bacterial and viral infections such as the flu.
Seasonal Detox is always a great way to reset and remove toxins from the body. Check out my Seasonal Detox article for tips on how to do a detox at home.

If you need help creating a balanced diet, learning how to meditate, or doing a detox, contact me for a personalized diet plan or to learn Primordial Sound Meditation. Bliss Balance Health also provides retreats for those who want to experience a week of relaxation and detoxification. The retreats include instruction in Primordial Sound, Ayurvedic Lifestyle, Seven Spiritual Laws of Yoga Classes and massages. Make sure to contact me at armenia@blissbalancehealth.com or 864 551 5731 to learn more about our services. We also provide daily Seven Spirirtual Laws of Yoga classes for those in the Greenville, SC area.

http://www.blissbalancehealth.com

Also be sure to like our Facebook page http://www.facebook.com/blissbalancehealth to receive our exciting news!

Bliss Balance Health

Wellness Coaching from Within

Tag Archives: balanced diet

Green Smoothie Bowl

Need a pick me up? Try the Bliss Poppers!

Armenia’s Cali Salad

BBH NutSeed Bread

The Green Juice….Reinvented

Butternut Squash Salad

7 ways to keep you healthy during the cold season…