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Healthy Recipes...

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

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

Tropical Fruit party : )  l  Raw Mango Cake (Heart of Raw Food Book)   l

Raw Orange Cheesecake & Key Lime Pie from Heart of Raw Food Book  l

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

Roasted Red Pepper Hummus & Salsa Recipes using Vitamix  l 

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 fellow yoga teacher Kirsten 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 Claudia 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)

Thank you Rosemary for introducing me to Chia seed pudding! : )

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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.

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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Tropical fruit party

Tropical Fruit Party : )
We enjoyed a tropical fruit medley after a recent Night Before New Year's Retreat : ) Consider some tasty, more exotic fruit options. We enjoyed:

  • Dragon fruit
  • Passionfruit
  • Papaya
  • Pineapple
Dragon fruit

Dragon fruit has leathery, typically bright red skin and sweet, kiwi-like flesh. It's part of the cactus family, and is high in fiber, vitamin C and B vitamins.

Also called pitaya or pitahaya (dragon fruit), it is the fruit of several cactus species.
Pitahaya blanca is the common flamboyant red dragon fruit with the white with dark little seeds inside.
Pitahaya amarilla (yellow pitahaya)has the yellow dragon fruit shell and white with dark seeds inside.
The plant is thought to be native to Mexico, also grown in central and south America, and transplanted to southeast Asia and other parts of the world : )

Granadilla Passionfruit



Sweet Granadilla or "Passionfruit"
is a fruit of the Passiflora plant species. The outer shell is hard and slippery and typically orange or yellow coloured. It is filled with edible gelatinous clear pulp with black seeds. Passionfruit contains vitamins A, C, K, phosphorus, iron, and calcium.

It is native to the Andes Mountains between Bolivia, Venezuela and Colombia. Outside of its native range, it also grows in the tropical mountains of Africa, and in Australia, Hawaii among other places.


Widely cultivated, papaya is the fruit of a tropical tree, and is a rich source of nutrients such as vitamin A, C, folate and fiber. The seeds are generally not eaten and have a sharp, spicy taste, and can be a powerful digestive clearing aid. The seeds are sometimes ground and used as a substitute for black pepper.


The pineapple is a tropical plant with edible multiple fruit consisting of coalesced berries (I did not know this : ).
It is a source of vitamin C, A, calcium, iron, and also an enzyme called bromelain, felt to alleviate joint pain and arthritis.

The plant is indigenous to South America.
Large-scale pineapple cultivation by US companies began in the early 1900s on Hawaii. The most common fresh pineapple found in US and European supermarkets is a low-acid hybrid developed in Hawaii in the early 1970s.

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Raspberry Chocolate Hazelnut Cake from Heart of Raw Food Book

Raspberry Chocolate Hazelnut Cake from Heart of Raw Food Book



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

Please visit if you would like to learn more and to purchase this treasure. I highly recommend it!

This Heart of Raw Food Book is a work of art and heart, and a loving tribute to my Hawaii friend Guri Bigham's mom (Tone Anthony) and her legacy of over 100 delicious, healthy raw recipes! I have so enjoyed making and sharing recipes from this book!

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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" super delicious raw Orange Cheesecake recipe recently. It was given to me by Hawaiian friend Guri Bigham, who has created a beautiful Heart of Raw Food book.

Please visit if you would like to learn more and to purchase this treasure.
This book is a work of art and heart, and a loving tribute to her mom Tone Anthony's legacy of over 100 delicious, healthy raw recipes! I have so enjoyed making and sharing recipes from this book! This book is a real treasure and well worth having in your library!

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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 the summer, I enjoyed making and sharing this refreshing, delicious, super "ono"raw Key Lime Pie. The recipe is from the beautiful Heart of Raw Food book.

Please visit to learn more and to purchase this treasure. I highly recommend it!

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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 recently made and shared this delicious, "ono"and 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. I highly recommend this wonderful book as a staple in your kitchen - it satisfies body, heart and soul! : )

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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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Note: I prefer to use local, organic (& biodynamic) ingredients to support sustainable food growing practices, and healthier long-term solutions for the Earth, people, and all life.

Enjoy! : ) Irena

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