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Healthy Recipes...

Raw Walnut Date Cacao Bites   l   Homemade Sauerkraut   l   Keto Pancakes   l 

Homemade Hummus     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

 

Simple Raw Walnut Date Cacao Bites

 

Healthy Raw Walnuts

Simple Raw Walnut Date Cacao Bites

Simple Raw Walnut Date Cacao Bites

Simple Raw Walnut Date Cacao Bites

 

Raw Walnut Date Cacao Bites
Enjoy this very simple and tasty vegan, gluten free dessert and healthy snack! : )
Servings: about 12 (depending on size)

Ingredients:
1 cup raw walnuts
1.5 cups pitted dates
2 tbsp raw cacao powder
Pinch of cinnamon powder (optional)
Pinch of sea salt (optional)
1 tsp of honey (agave, other sweetener) (optional)
Extra cacao powder for sprinkling/rolling (optional)

You may also wish to explore other options (eg, vanilla extract, almonds, other nuts, seeds, etc).

Instructions:

  1. Place the shelled raw walnuts in a food processor or blender, and blend to a crumbly texture.
  2. Add in the dates, cacao, and any other desired ingredients (I added cinnamon, pinch of sea salt and honey), and blend again.
  3. Make balls using a scoop, spoon, or by hand, and roll them in cacao powder if desired.
  4. Place them on a sheet or dish lined with parchment paper to prevent sticking.
  5. Chill in fridge or freezer. Serve and enjoy!

Store the Walnut Date Cacao Bites in a sealed container in the fridge or place some in the freezer. They have a pleasant firm texture when chilled. Enjoy! : )

 

 

 

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Homemade Sauerkraut (Fermented Cabbage)

Humble House Sauerkrock

 

What is fermentation?

All fresh vegetables (and fruit) contain enzymes and bacteria (lacto bacillus) that allow them to break down (ripen). This is called lacto-fermentation, and this process creates lactic acid as a by-product (the ‘tangy’ taste), along with lacto bacteria that are very healthy for the gut.

In a ferment, we allow the vegetables to digest, in a minimal oxygen (oxygen-free) environment. This ‘anaerobic’ condition prevents the formation of unhealthy bacteria or mold. During the fermentation process, the lacto bacilli in the vegetables eat the naturally occurring sugars and produce lactic acid and more lacto bacillus ('good bacteria').

Fermentation is a natural process with many benefits:

  • extends the ‘shelf-life’ of raw foods,
  • creates tasty (tangy) flavours & textures,
  • enhances health benefits from generated ‘good bacteria'! : )

Why eat healthy bacteria?

  • Lactic acids helps purify the intestines.
  • Fermented veggies increase the healthy flora in intestinal tract.
  • Fermentation increases nutrient values in vegetables (esp vit C).
  • The high fiber content in fermented veggies helps to clean the digestive system (to remove undigested food and toxins).
  • Fermented foods help in the break down and assimilation of proteins.

There is a lot of good information online about the fermentation process and tips - please explore to learn more! : )

A kitchen fermentation process takes place with little or ‘no oxygen’, or anaerobic conditions, since oxygen creates unhealthy bacteria for us. This is most simply accomplished by ensuring the vegetables are kept below the level of the liquid (salt brine) during the fermentation process (since any veggies above could be susceptible to unhealthy mold), by:

  • using extra brine to cover or submerge the veggies,
  • using a suitable glass weight or small jar to hold down the veggies, below the liquid line,
  • covering veggies with an extra folded cabbage leaf (or two), to keep the leaf & veggies submerged below the brine/liquid level.

Signs there is something wrong with your Ferment: It's moldy, pink or fuzzy. It's mushy. And the smell repels you.

Trust your nose! It always tells us what is appealing to eat or not. If in doubt, simply compost : )

Signs of a 'good' ferment:
It's sour and salty, both in taste and smell, and the smell is not repelling. It has a pleasant tangy, sour, salty flavour, and appealing texture. It may give off a strong odor when opened, but this dissipates (odor is from pent-up gasses).

Happily, I've never had any issues fermenting cabbage with my simple to use and reliable Sauerkrock! : )

 

Homemade Probiotic-Rich Sauerkraut

It's quite simple to make tasty home-made probiotic rich veggies that support good gut health! : )

Glass jars can work well as fermentation containers. I use a very handy Humble House SAUERKROCK Fermentation Crock with Weights - 2 Liter (0.5 Gallon) size. It's a German-Style Water Sealed (Ceramic) Jar that's very reliable and easy to use for fermenting sauerkaut, kimchi, pickles and more! : ) Learn more about the Humble House Sauerkrock (am not sponsored by them, just genuinely enjoy my Sauerkrock : )

Ingredients:

1 green cabbage
2-3 whole outer cabbage leaves (saved)
Natural
Salt (Sea Salt)
Optional: caraway seeds, fennel seeds, other spices

Note: Flavours tend to intensify during fermentation. I initially experimented with different spices, but now prefer a simple recipe using green cabbage and sea salt brine.
Yield: < 2L of fermented cabbage.

Instructions:

  1. Slice or shred one green cabbage, saving 2-3 whole cabbage leaves to the side. I chop my cabbage by hand using a knife. although you may wish to use a food processor, grater or shredder. Also chop up the cabbage core, since it's a good source of prebiotic that supports the fermentation (probiotic) process.
  2. Place the sliced cabbage (and any desired seeds or spices) in a large mixing bowl.
  3. Hand massage the sliced cabbage while sprinkling in some sea salt (I sprinkle about 1 tablespoon sea salt in half a sliced cabbage). Use your hands to mix and massage until the cabbage mixture softens and gets 'juicy'. The vegetables should release quite a bit of water (if not, simply add some more salt). Massaging the cabbage and adding natural salt assists the fermentation process. See tips below on how much salt to use.
  4. Spoon the cabbage mixture (with liquid) into suitable clean fermentation jar(s). You may use clean/sterile glass mason jars. Pack the jar tightly to remove air inside.  
  5. Leave some space at the top to:
    • place one or two (or more) folded cabbage leaves on top, to reduce oxidation.
    • you may also wish to add a suitable glass weight or small jar to hold down the veggies, below the liquid line (my Sauerkrock comes with two handy ceramic weights : ).
  6. Add additional salt brine solution to cover the top of the cabbage leaves, as needed. Ideally ensure the top cabbage leaves and the cabbage mixture are submerged in salt brine (refer to salt brine tips below).
  7. Close fermentation jar with a lid (my Sauerkrock comes with a water seal lid that minimizes oxygen exposure).  During fermentation, veggies may expand and so liquid may try to escape, and it may be helpful to place your fermentation jar on a tray or in a larger bowl.
  8. Leave the jar(s) to ferment at room temperature conditions. The ferment duration depends on the room temperature and desired ‘tanginess’ & texture consistency. Vegetables can be fermented anywhere from a few days (3-4 days) up to ~ 4 weeks, depending on the vegetable and the ‘tanginess’ and texture desired. This summer, I've typically fermented my cabbage in the Sauerkrock for only 4-5 days and got the tanginess and texture I like. Note: The fermentation process is best carried out between 60-75 deg F/ 15-24 deg C (before refrigerating). If the temp is lower than this, the fermentation process will be slower. If it’s higher the fermentation process will go quicker and could ‘go bad’ more easily (will need to keep an eye on it).
  9. When ready, the sauerkraut should have a fresh, tangy, acidic flavour and an appealing (not 'mushy') texture. The longer you ferment, the stronger or more ‘tangy’ the flavour becomes.
  10. When the 'counter-top fermentation' time is complete: Open the fermentation container and remove the weights, compost the top cabbage leaves, and transfer the sauerkraut (and salt brine containing healthy probiotics) into suitable sealable jars (I use glass mason jars). Refrigerate the jars. In the fridge, the jars should be good for a couple of months, although they’re not likely to last that long! Serve and enjoy! : )

 

Notes/Tips:
SALT -
Use only Natural salt (I use sea salt). The addition of natural salt helps the fermentation process and prevents the formation of unhealthy bacteria/mold. Do not use iodized salt or salt with iodine since it will inhibit the growth of ‘good bacteria’.

How much Salt to use?
A rule of thumb is 1 TBS (tablespoon) sea salt in 4 cups of water (2% brine). Depending on your taste and the veggies, you may wish to use other salt levels in your fermentation process. I use about a 4% brine in my sauerkraut recipe (sprinkle it in during cabbage massage, and also add the salt brine to submerge cabbage leaves and mixture before closing).
2% brine = dissolve 1 TBS sea salt in 4 cups of water
4% brine = dissolve 2 TBS sea salt in 4 cups of water.

The liquid that forms in sauerkraut and other veggie fermentation is also a healthy source of probiotic, so you may wish to keep more liquid in your jar. When it’s ready, you can enjoy 1-2 spoons of this liquid to further support good gut health! : )

As the yogis say, 'healthy gut, healthy mind'! : )

 

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Keto Blueberry Pancakes

 

Keto Blueberry Pancakes

Enjoy this Keto (low carb) recipe for thick blueberry pancakes made with almond flour and coconut flour. A tasty and healthy alternative!
Servings: This recipe yielded 3 large pancakes : )

Ingredients:
1/2 cup almond flour
2 tbsp coconut flour
1 tsp cinnamon
1/2 tsp baking powder
Pinch of sea salt
1-2 tbsp sweetener (used 2 tbsp of honey)
3 eggs
1/4 cup milk of choice (used almond milk)
1/4 cup blueberries (fresh or thawed frozen)

Instructions:

  1. In a blender add your ingredients, except the blueberries, and mix to a thick batter. (Note: I used a hand mixer to mix the ingredients, and simply whisked the eggs separately before adding).
  2. Pour your batter into a large mixing bowl and stir in the blueberries. Let the batter sit (5-10 min) to thicken. (If the batter becomes too thick, simply add a little more milk of choice).
  3. Preheat a pan over low-medium heat and grease the pan (I use butter).
  4. Once hot, pour portions of the pancake batter onto the pan and cover immediately. Allow pancakes to cook for 2-5 minutes on each side, until the edges are golden, before flipping and repeating.
  5. Once cooked, serve immediately and enjoy! I like to serve mine with maple syrup. You may also cool and refrigerate or freeze them for later enjoyment!

 

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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!

Ingredients:

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)

Directions:

  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!

Ingredients:

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


Instructions:

  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.

Ingredients:

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

Instructions:
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!

Ingredients:

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)

Instructions:
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.

Ingredients:

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)

Instructions:
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.

Topping:
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.

Turmeric:
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!

Ingredients:

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

Instructions:
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! : )

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

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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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