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!

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armenia@blissbalancehealth

864 551 5731

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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 !

Health and Nutrition

The Incredible Smoothie!

During the cold months I usually want something comforting and grounding for breakfast. Recently I had a few requests for a smoothie that included the flavors of my home town in Brazil. The requests reminded me of growing up, and a few of my favorite Brazilian fruits; Papaya, Mango, and Pineapple. By the way, Brazilian pineapple is better than Hawaii’s! Actually this is a big debate in my house. But we will save that for another post.

Searching in the market I found a few of my childhood favorites. As I shopped for these beautiful fruits an idea began to form in my mind about the nutritional content of the fruits I had chosen. Most of them have a high content of vitamin C, much more than the usual “old faithful orange”. As the flavors came together, the orange still managed to find a place in my smoothie.

Brazilian inspired, locally crafted I present to you my “Incredible Vitamin C Hulk smoothie”! Why Hulk, well, he is one of the more popular super heroes in Brazil and nothing can hurt The Incredible Hulk. Not to say my smoothie will make you impervious to the Flu, but it sure will help. During the winter season it is important to load up with Vitamin C preparing for a possible cold or flu. My philosophy is always stock up in the nutrients in the most natural way possible, so this is it!

Add some color and tropical flavors to the cold months, with an organic southern hemisphere blend of fruits.

Incredibly delicious and nutritious yet, simple to make!

1 cup of diced pineapple

1/2 cup of diced papaya

1/4 cup of diced mango

1 diced Kiwi

1 3 inch piece of cucumber (skin off if not organic)

1/2 cup of orange juice

1 1/2 cup of unsweetened almond milk

1/2 tsp of ground turmeric

1 scoop of a vegetable based protein of choice (optional)

Just mix it all in your favorite blender and enjoy!

http://www.blissbalancehealth.com

armenia@blissbalancehealth.com

864 5515731

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1 xícara de abacaxi em cubos

1/2 xícara de mamão em cubos

1/4 xícara de manga em cubos

1 de Kiwi em cubos

1 pedaço de pepino de 7 cm ( pele fora se não orgânico )

1/2 xícara de suco de laranja

1 1/2 xícara de leite de amêndoa sem açúcar

1/2 colher de chá de cúrcuma em pó

1 colher de uma proteína à base de vegetais de escolha (opcional)

Basta misturar tudo em seu liquidificador favorito e aproveite!

Health and Nutrition

Spooktacular Apple Pie Smoothie!

Earlier this year I went apple picking with my youngest son on his school field trip. I was most excited about overloading my bag with a variety of apples. When it comes to cooking, apples are actually very functional and can be used in a multitude of recipes. As for ourselves we ate most, baked apple bread, made breakfast compote, and finished the batch with an apple pie.

An American classic that I have grown to love is warm apple pie with a bowl of vanilla ice cream! However, having apple pie and ice cream regularly is just not practical. Excited about Fall flavors, I decided to recreate the flavors of apple pie with ice cream into a smoothie. This smoothie is delicious and a little bit on the sweet side, so it can definitely help with anyone’s sweet tooth. Trust me!

Do not let the sweetness fool you, it is still a very nutritious smoothie. You know the saying “one apple a day keeps the doctor away”…. Apples do have wonderful health benefits. They are loaded with fiber and Vitamins C and B, thus making them a powerful antioxidant that also help to lower cholesterol and are beneficial to blood cells and the nervous system. Dates have been added to this recipe as a natural sweetener, they are also wonderful snack options to have in hand if you need a little natural sugar boost, they are my go to snacks to curb sweet cravings!

The cinnamon helps to control the sugar spikes, as it is a wonderful tool in controlling the sugar levels in blood cells. The ginger, nutmeg, and cloves are not only adding the beautiful fall aroma to this smoothie, but also aiding in the detoxification of the body. Nutmeg combined with cinnamon work specially well in combating bacteria.

So go ahead and indulge a little in this yummy smoothie and enjoy the beautiful flavors, aromas, and colors of the Fall Season!

Ingredients:

1 frozen banana

1 fuji apple (or any other apple of your choice)

1 cup of unsweetened almond milk

1 cup of unfiltered apple juice

2 dates

1/2 tsp of cinnamon

1/4 tsp of ginger

1/4 tsp nutmeg

1/8 tsp cloves

Put all the ingredients in a blender, mix well and enjoy!

Receita em Portugues:

Ingredientes:

1 banana congelada

1 maçã fuji (ou qualquer outra tipo de sua escolha)

1 xícara de leite de amêndoa sem açúcar

1 xícara de suco de maçã não filtrado

2 tamaras

1/2 colher de chá de canela

1/4 colher de chá de gengibre

1/4 colher de chá de noz-moscada

1/8 colher de chá de cravo

Coloque todos os ingredientes no liquidificador , misture bem e aproveite!

http://www.blissbalancehealth.com

armenia@blissbalancehealth.com

864 551 57 31

http://www.facebook.com/blissbalancehealth

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!

Meditation – Yoga – Ayurveda

http://www.blissbalancehealth.com

armenia@blissbalancehealth.com

864 551 5731

http://www.facebook.com/blissbalancehealth

Health and Nutrition

Pancakes for any day!

It’s Sunday morning!!! The perfect day for having some yummy pancakes! Although in my house, fresh made pancakes is something that happens very often!

One of the things that I aim to do for my kids every morning before school is make them a hot breakfast. Growing up in Brazil, breakfast consisted of breads, cakes, and coffee. Moving to The United States at the age of 15, the very first meal I had after leaving the airport in Houston was at IHOP. Two things have stuck with me forever from my first meal in the US. One, being shocked at the big breakfast a lot of people had. And two, these incredibly tasting hot, sweet, flat, delicious cakes stacked on one another,….PANCAKES! To me lunch was being served at breakfast. After all, in Brazil lunch is the biggest meal of the day. Now after living more than half of my life in The United States I have adopted the “hot breakfast” custom and make my family something comforting, as often as possible.

Timing is an issue at times and cereal is my go to on those mornings, but if you have 15 minutes to make breakfast, this recipe is for you. Only a few ingredients are required for this recipe and none of them are animal based, thus making it safe for those with milk allergies. It tastes great and it has been approved by the Gary children!

Why make this recipe instead of a batch of frozen pancakes? Nutrients! My recipe contains a diverse mix of nutrients that you can’t find in the frozen variety. The addition of flax seeds gives you a portion of Lignans, healthy fats such as omega 3, and both insoluble and soluble fiber types. These nutrients are linked to heart health and have anti cancer properties. Yes, my pancakes could be helpful for your cardiac and immune system!

How do we make tasty, healthy, quick pancakes every day? Let’s take a look….

Ingredients:

1 cup of whole wheat flour (1 cup of brown rice flour if gluten free) (1 copo de farinha integral or farinha de arroz integral para receita sem glúten)

1 Tbs of ground flax seed (1 colher de sopa de farinha de linhaça)

1 Tbs of coconut sugar ( 1 colher de sopa de açúcar de coco ou açúcar mascavo)

1 pinch of cinnamon (1 pitada de canela)

1 Tsp of baking powder (1 colher de chá de fermento)

1 1/4 cup of unsweetened almond or soy milk (1 1/4 copo de leite de amêndoas ou soja)

2 Tbs of grape seed oil (2 colheres de sopa de óleo de semente de uva ou outro óleo de coco derretido)

Vegan butter (manteiga vega ou normal dependendo da sua dieta)

Whisk the first five ingredients together. Mix the oil and milk then add it to dry mixture. Combine dry and wet mixtures together. Melt some vegan butter on a large skillet over medium heat. Place Tbs size dollops of batter on pan, when bubbles begin to form on top, flip the pancake with a spatula. Remove from skillet when golden brown on both sides. Serve with your favorite fruits and a drizzle of maple syrup. Enjoy!

Misture os primeiros cinco ingredientes juntos . Misture o óleo eo leite , em seguida, adicioná-lo à mistura seca . Combine misturas secos e molhados juntos. Derreta um pouco de manteiga vega em uma frigideira grande em fogo médio. Coloque mistura do tamanho de colheres de sopa de massa na panela, quando as bolhas começam a se formar no topo , vire a panqueca com uma espátula. Retire da frigideira quando dourar dos dois lados. Sirva com suas frutas favoritas e um pouco de mel (maple).Aproveite!

Meditation – Ayurveda – Yoga

http://www.blissbalancehealth.com

armenia@blissbalancehealth.com

http://www.facebook.com/blissbalancehealth

864 551 5731

Health and Nutrition

What else can I do with Avocado?

If you have spent the night at my house as a guest or been invited for brunch, you have probably had this recipe before. One morning I was inspired to make this when I was craving eggs and needed to satisfy a brunch time appetite. I have removed most animal products from my diet, but every now and then I allow myself to have an egg.

Lifestyle choices should be easy, relaxed and not one of guilt. Living Ayurveda allows me to make choices that are nourishing for me. I make choices based on what I need to balance in my life at that moment in time. In their simplest form, the choices are typically eating more or less of something, never forbidding me from any specific food item. I made the decision to be a vegetarian because I enjoy the natural “lightness” my body feels when avoiding meat. I avoid other animal products on a regular basis, but every once in a while allow myself to have what my body craves. Remember, Ayurveda is a lifestyle, NOT a set of rules that can’t be broken..

. Today my body craved an egg, so I paired it with items that were going to be nourishing for me. Looking to balance the VATA (Ayurvedic mind-body type) in my body, I needed items that were going to reduce my “dry and airy” nature. Avocado provides the healthy fat and oiliness that are perfect to reduce dryness. Topping off the dish, tomatoes are wonderful for cardiovascular health and also balancing to the VATA Dosha.

Let’s take a look into the benefits of adding eggs into your diet. Most people would agree that eggs are an excellent source of protein. The protein source is found mostly in the egg white portion of the egg. Amino acids found in eggs are easily digested and absorbed by the human body. The yolk portion of the egg has gotten a bad reputation for being high in cholesterol, however that are many benefits to enjoying the yolk. The egg yolk is loaded with B complex vitamin choline, which is associated with neurological functions and reduces inflammation. Choline is also associated with fetal brain development, excellent for expectant mothers. Egg yolk is also loaded with sulfur, an essential nutrient that helps with the absorption of vitamin B and liver function. A small recommendation, look for eggs that come from “happy” free range chickens.

So how do we integrate eggs, avocado and tomatoes?
.

What do you need?

1 tsp coconut oil (1 colher de chá de óleo de coco)

Salt and black pepper (sal e pimenta do reino)

Half of an avocado (meio abacate)

5-6 cherry tomatoes or 1 tomato cubed ( 1 tomate em cubos ou 5-6 tomates cereja)

5-6 torn fresh basil leaves ( 5-6 folhas de manjericão fresco rasgadas)

1/2 lime (1/2 limão)

In a small egg pan melt the coconut oil. Saute both sides of the avocado sprinkled with salt and pepper. Remove and put it on a plate. Cook the egg sunny side up (small pinch of salt and pepper if desired), place the egg on top of the avocado. Now saute the tomatoes quickly, just enough to warm them up. Place the tomatoes on the plate with the avocado/egg. Also sprinkle it with some lime juice and tear the basil leaves on top. Enjoy!

Em uma frigideira pequena acrescente o óleo de coco. Adicione o abacate com um pouco de sal em pimenta e doure os dois lados. Retire o abacate e coloque em um prato. Frite o ovo com um pouco de sal e pimenta. Coloque o ovo em cima do abacate. Doure o tomate ligeiramente e depois acrescente ao prato com o ovo/abacate. Rasgue umas folhas de manjericão em cima mistura. Para o toque final o suco de meio limão! Aproveite!

Ayurveda Lifestyle and Primordial Sound Meditation Courses available in person or via Skype globally. Contact me to learn more!

http://www.blissbalancehealth.com

http://www.facebook.com/blissbalancehealth

armenia@blissbalancehealth.com

864 551 5731

Bliss Balance Health

Wellness Coaching from Within

Tag Archives: breakfast

Green Smoothie Bowl

The Incredible Smoothie!

Spooktacular Apple Pie Smoothie!

It’s Pumpkin muffin time!

Pancakes for any day!

What else can I do with Avocado?