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Healthy Recipes...

Homemade Hummus  l     Avocado Toast with Hemp Seeds & Lemon  l    

Chocolate Avocado Mousse  l  Pumpkin Seed Milk  l   Vegan Pumpkin Bars  l

Raw Key Lime Tarts   l  Chia Seed Pudding  l  Fruit Infused Tea/Water  l 

Raw Mango Cake (Heart of Raw Food Book)   l

Raw Orange Cheesecake & Key Lime Pie (HofR Food Book  l

Raspberry Hazelnut Chocolate Cake (HofR Food Book)  l  Hot Ginger Honey Tea  l

Roasted Red Pepper Hummus & Salsa Recipes using Vitamix  l 

Homemade Hummus


Tip: Hummus can be frozen : )
If you’re using glass jars, simply ensure the glass jar is suitable for freezing and has sufficient empty space at the top (left about 1 inch of space at the top). Mason jars are suitable for freezing, as well as some jelly jars, etc. I placed two of the prepared jars in the freezer and simply removed them a day or so ahead, to thaw in the fridge before use.

Homemade Hummus
Simple and delicious!
This homemade hummus is healthy, delicious and can be modified to suit your taste. It's easy to make, and more affordable than store-bought versions. It can also be frozen, so there's a supply always handy!


2 cans (900 g) chickpeas
   (reserve the liquid from 1 can)
1 tablespoon olive oil (or more)
1/4 cup (60 ml) lemon juice
1 garlic clove
1/8 teaspoon salt (or more, to taste)
1 teaspoon ground cumin (optional)
Other optional seasonings/ingredients: ground pepper, ginger, turmeric, roasted red peppers.
(Yield: < 4 cups)


  1. Place chickpeas, liquid from 1 can of chickpeas, olive oil, lemon juice, garlic, and cumin (and any other ingredients) into the Blender/Vitamix container in the order listed and secure lid.
  2. Turn machine on and slowly increase speed to ensure thorough blending.
  3. Blend about 1 minute, using a tamper to push the ingredients into the blades, as needed.
  4. Add additional seasoning (eg., salt) to taste, as desired.
  5. Refrigerate (or freeze), and enjoy! : )


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Avocado Toast with Hemp Seeds and Lemon


Avocado Toast with Hemp Seeds & Lemon : )
This simple recipe is handy anytime, especially in hotter weather. The hemp seeds add a delicious nuttiness while the lemon juice provides a bright freshness! Enjoy all the healthy fats!


1-2 slices of your favourite bread
Optional - butter
1 small avocado (peeled and cut into slices)
1 lemon slice (or lemon juice)

1 tspn Hemp seeds (or more, to taste)
Salt & pepper to taste


  1. Toast your favourite bread, and butter the toast if you like : )
  2. Peel and slice 1 small avocado and generously spread over the toasted bread.
  3. Squeeze a slice of lemon (or lemon juice) over the avocado toast.
  4. Sprinkle Hemp seeds over the toast.
  5. Add salt and pepper to taste.
    Enjoy! : )


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Chocolate Avocado Mousse

Raw Chocolate Avocado Mousse
Raw, Organic, and Delicious!
This recipe is so delectable and simple!
This is an amazing recipe for a mousse that tastes like a fine truffle chocolate. It uses no dairy, no sugar, is not cooked and takes only a few minutes to make. Although it contains avocado, you wouldn't know it from the taste. The protein is a good balance to the agave sweetener which already has a lower glycemic index than sugar.


1/4 cup water
1/4 cup of agave (you can adjust up or down depending on taste)
1/2 cup raw organic cacao powder
2 medium/large ripe avocados

You can use a blender or food processor.
Suggestion is to mix/blend the first three items first, then while blending, add pieces of avocado and fold in as necessary. It gets rather sticky/thick, but with patience you can get it to a nice pudding consistency. It only takes a few minutes usually, and then you can chill in the refrigerator.

Other options: You can explore and add in coconut, coconut milk, coconut oil, cocoa nibs, vanilla extract, toasted almonds, chia seeds, almond butter, etc.

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Pumpkin Seed Milk

Pumpkin Seed Milk
This recipe is simple, delicious and rich in omega-3 fatty acids - great for the skin!


1/2 cup of raw organic pumpkin seeds
about 3 organic medjool dates pitted (can chop them up first)
pinch of sea salt
1 teaspoon of cinnamon
(optional 1 tsp of vanilla extract)
1 litre of water (option: almond milk)

Prepared using a blender: You may want to begin by putting in all the ingredients with only a cup or so of water, and getting this smooth, before adding more liquid.

Pumpkin seeds deliver many nutrients (B, C, D, E, & K vitamins), as well as calcium, potassium, protein and important omega-3 fatty acids : )

Thank you K for this delicious recipe.

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Vegan Pumpkin Bars

Vegan Pumpkin Bars


Vegan Pumpkin Bars
This vegan recipe is simple and very 'ono, yummy!: ) You can play with the amount/type of natural sweetener, explore other nut butters, and also add in other options (eg., chocolate/cacao, chopped walnuts, etc). It creates a lightly sweet, moist bar/loaf.


3/4 cup creamy almond butter
1/2 cup pumpkin puree
1 overripe medium banana
1/4 cup pure maple syrup
1 tsp vanilla extract
1 tbsp coconut flour (I used brown rice flour)
1 tsp cinnamon
1 tsp baking soda
1/4 tsp salt
Optional: 1/3 cup chocolate chips and/or walnuts, 1 tsp pumpkin pie spce (or other options)

Preheat oven to 350F.
Apply coconut oil to the bottom of a 8x8in square baking dish (I used a 9in pie dish).
Place almond butter, pumpkin, banana, maple syrup, and vanilla in a medium bowl. Stir until well-combined (I used a hand mixer).
Add the rest of the ingredients, stirring until smooth.
Pour into prepared baking dish, smoothing with a spatula. Bake for 30 minutes or until a knife inserted into the center comes out clean.

Since I didn't add chocolate/chips into the mix (only chopped walnuts), I also created a light topping of melted raw cacao with a touch of maple syrup and cinnamon, which I drizzled on top.
Happy creating & eating!
: )

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Hot Ginger Honey Tea by Irena Bliss



Hot Ginger Honey Tea
Simple and soothing relief!

In a time of seasonal change, and fluctuating temperature and humidity conditions, we may experience some chest congestion. There are several helpful natural remedies, including a simple hot ginger honey tea:

Peeled organic raw ginger root
1 tablespoon of honey per cup (or to taste)

Add raw peeled ginger pieces to boiling water, and allow to simmer (becomes more flavourful).
Stir in honey. Drink tea while it's still hot/warm.
Note: Ginger also provides digestive relief.

Other natural remedies for chest congestion include:

Lemons: Lemons help to get rid of mucous-forming bacteria. Add one wedge of lemon (I prefer organic lemon) to a cup of hot water or herbal tea. Let it steep for five minutes then drink.

Apple Cider Vinegar:
Apple cider vinegar helps to eliminate mucous-forming bacteria in the throat and chest.
Add one tablespoon of ACV to your cup of tea.

In Ayurveda, turmeric is considered a natural antioxidant with powerful anti-inflammatory properties. Add a half teaspoon of turmeric powder to one cup of hot tea or hot milk, and drink this mixture for soothing relief.

Salt Water Gargle:
Gargling with salt water helps to clear the respiratory tube, and so can provide relief for chest congestion:.
Add 1-2 tablespoons of sea salt to one glass of hot water. Gargle (then spit out). Repeat during the day as needed for relief.

Oregano Oil:
Oregano oil is a potent anti-bacterial / anti-viral that can provide relief for chest congestion.
Take/apply as directed.
(Note: I take 1-2 drops underneath my tongue, flushed by room temperature water).

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Raw Key Lime Tarts

Raw Key Lime Tarts
A simple raw alternative to this delicious tart dessert!


1 cup macadamia nuts (or walnuts)
1/2 cup pitted dates
1 cup shredded coconut (unsweetened)
Zest of 1 lime
2 ripe avocados
Juice of 1 lime
2 tbsp honey or agave nectar

In food processor combine nuts and coconut until fine.
Add dates and a pinch of salt until well blended.
Press mixture firmly and evenly into mini muffin tin and place in freezer for 15 minutes.

Meanwhile, in a food processor add avocado and lime zest, juice and honey/agave and blend until creamy smooth. (Note: I also added some dates into this avocado mixture, just a personal preference)
Pour into tart shells and place back in freezer for 10 minutes.
Garnish as you like (I added some toasted organic coconut flakes on top).

Thank you C for this delicious recipe.

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Chia Seed Pudding

Chia Seed Pudding
Chia is an herb and part of the mint family. The seed is popular in parts of Mexico, and Central and South America. Nutritionally, chia seeds provide healthy omega-3s and antioxidants. They also help to balance blood sugar through the gelling action of the seed and the combination of soluble and insolube fibre, leaving you feeling more energized all day!

Base Pudding Ingredients:

Add 3-4 tablespoons of whole chia seeds
(light or dark varieties)
1 cup of liquid - this can be water, almond millk, vanilla almond milk, coconut milk, etc. Use your imagination! : )

Stir chia seeds into the liquid (you may want to hand stir, whisk, or use a blender for larger batches).
Let sit on the counter for a few minutes, then stir again. Repeat. After about 30 - 60 min, stir and then cover and place in the fridge for a few hours or overnight.

Tasty additions/options:
Explore adding various tasty ingredients such as:
Dried organic blueberries
Dried or fresh mango pieces
Goji berries, and more...

Some of my variations:
Chocolate Peppermint Chia Seed Pudding
1/2 cup coconut milk (or Coconut Dream beverage)
2 tablespoons organic chia seeds
1/2 teaspoon organic cacao powder (or more)
Dash organic peppermint oil (food grade)
Drizzle of honey or stevia
(1 serving)

Blueberry Almond Chia Seed Pudding
1/2 cup almond milk
2 tablespoons organic chia seeds
Dash organic vanilla extract
Add in dried (or fresh) organic blueberries
Drizzle of honey
(1 serving)


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Fruit Infused Tea/Water

Fruit Infused Herbal Teas/Water
I've been enjoying drinking my herbal teas or daily water infused with fruit - a tasty, refreshing alternative! : )
Explore options that you like.

I've added the following fruit options to my herbal teas or daily drinking water:

  • dried organic blueberries,
  • mango slices (dried or fresh),
  • dried organic apricots,
  • lemon or lime slices.

Directions: Let the tea/water infuse for a while (typically a couple hours) and enjoy drinking the refreshing infusion throughout the day.

Experiment and enjoy!

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Raspberry Chocolate Hazelnut Cake from Heart of Raw Food Book

Raspberry Chocolate Hazelnut Cake from Heart of Raw Food Book


Raspberry Hazelnut Chocolate Cake - from Heart of Raw Food Book
I enjoyed making and sharing this delicious "ono" raw Raspberry Hazelnut Chocolate Cake, and it received rave reviews! : )

Please visit if you would like to learn more and to purchase this treasure. The Heart of Raw Food Book is created by Hawaiian friend & author Guri Bigham, as a loving tribute to her mom (Tone Anthony), with over 100 delicious, healthy raw recipes! I've enjoyed many recipes from this beautiful book and highly recommend it! : )

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Raw Orange Cheesecake from Heart of Raw Food Recipe Book


Raw Orange Cheesecake
- from Heart of Raw Food Book

I enjoyed making and sharing this "ono" delicious raw Orange Cheesecake recipe.
Please visit to learn more and to purchase this treasure.

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Raw Key Lime Pie from Heart of Raw Food Recipe Book


Raw Key Lime Pie
- from Heart of Raw Food Book

During the heat of summer, I enjoyed making and sharing this refreshing, delicious "ono" raw Key Lime Pie.

Please visit to learn more and to purchase this treasure.

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Raw Mango Cake from Heart of Raw Food Recipe Book

Raw Mango Cake from Heart of Raw Food Recipe Book

Raw Mango Cake : )
- from Heart of Raw Food Book

I made and shared this delicious, delicate raw Mango Cake. It received rave reviews : ) The recipe is from the beautiful Heart of Raw Food book.

Please visit to learn more and to purchase this treasure (e-book option). I highly recommend it! : )

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Roasted Red Pepper Hummus and Salsa recipes using Vitamix

Roasted Red Pepper Hummus & California Salsa Recipes using Vitamix Blender

I’ve been enjoying testing out my new red Vitamix
blender : ) Here are a couple of easy recipes
that reflect"chopping" (salsa) and a "puree" (hummus).

Note: the recipes reflect the use of the Vitamix blender. You can likely simply adapt the recipe to some other type of blender/food processor.

California Salsa
(Yields about 2 cups)
½ medium onion, peeled, halved
¼ cup fresh cilantro leaves
1 tspn fresh lemon and/or lime juice
½ teaspoon salt
6 ripe Roma tomatoes quartered (24 quarters)
(1 jalapeno pepper, seeded – optional)

Place onion, cilantro, lemon juice, salt and six of the tomato quarters into the Vitamix container in the order listed and close lid.
Pulse two times at speed 5 – if you’re using a different type of mixer/processor, a rough chopped consistency is desired.
Add the remaining tomato quarters, then pulse until desired consistency is reached (about 4-5 pulses).

Enjoy with tortilla chips or other tasty options : )

Roasted Red Pepper Hummus
(Yields 3 cups)
2 cans of garbanzo beans/chick peas (15 ounce or 425 g cans)
170 g (6 oz) of roasted red peppers in water
(Note: you may wish to create these from scratch. I simply used a jar of organic roasted red peppers in water from the local health food store)
¼ cup (60 ml) fresh lemon juice
1 garlic clove peeled
1 tspn salt (or to taste)

Place all ingredients into the Vitamix container in the order listed and close lid.
Select speed 1. Start the blender and slowly increase to speed 8.
Blend for 1 minute using a tamper to safely push the ingredients towards the bottom of the container while processing.

Enjoy this tasty pureed hummus! :)

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I like to use local, fresh and organic ingredients to support regenerative, sustainable food growing practices, a healthier option for Mother Earth, people, and all life.

Enjoy! : ) Irena

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