Practicing the art of Detox, Relaxation and Healing 

Innovative      Creative      Passionate   

Blog

Raw Vegan Cheesecake

Posted on March 6, 2018 at 8:50 AM Comments comments (4)


Like with regular cheesecake you only need to learn one recipe in order to have the ability to come up with a million variations. 

This recipe is super basic and can be manipulated in several ways. We will give you some suggestions! Enjoy!

Crust:


1/2c pitted dates
1 cup walnuts (this can be substituted with any nut of choice except for cashews- pistachios, pecans, almonds or a mixture of all of them)

Filling:

1.5 cups soaked cashews 
Juice of one lemon (or try lime!)
1/4 cup melted coconut oil (any liquid oil works here- toasted walnut or olive oil are also very nice)
1/2 cup coconut milk (canned or homemade! homemade is simply 1 cup of coconut flakes blended with 3-4cups of water)
1/4-1/2 cup maple syrup (honey, agave, and dates are also great substitutions)

Simply blend the crust ingredients together and press in a pie tin. Place in the freezer as you blend all of the filling ingredients together and then pour the filling on top of the crust. Place the final product in the freezer for at least 2 hours before serving. 

Variations:

Blueberry- add 1/2 cup of freeze dried blueberries to the filling
Key lime - substitute lemon juice for key lime juice
Pumpkin- add 1 tsp pumpkin spice to crust and 1/2 cup pumpkin puree to the filling
Chocolate- add 3 tblsp of cacao nibs to the crust and 1/4-1/2 cup raw cacao to the filling
Vanilla bean- add 1 tsp vanilla to the crust and 2 scraped vanilla beans to the filing

What is your favorite cheesecake flavor? Let us help you recreate this classic into something more wholesome and healthy!


Sprouting Nuts and Seeds and Why

Posted on February 19, 2018 at 9:10 AM Comments comments (2)
Sprouting is the act of germinating a seed. This makes the nuts and seeds more easily digestible and allows for you to absorb all of the nutrients available. Seeds and nuts also have naturally occuring "anti-nutrients" aka enzyme inhibitors, phytic acid, polyphenols, and saponins. These are necessary for the seeds and nuts so that they do not prematurly germinate but they can cause problems when digestion occurs. Sprouting increases the digestibility of many of the components of seeds making them higher in fiber, protein, B12, Magnesium, and Zinc. 

The process of sprouting is super simple. You simply take your nut/seed and soak them for the required amount of time followed by time with the nut/seed staying moist but also aerated. The second step allows the seed to germinate and will produce a small tail like in the picture above. 

THE SOAK & SPROUT GUIDE

NUTS

Almonds: needs 2-12 hours for soaking. Sprout for 2-3 days if truly raw. The length you choose depends on what you want to use them for; for example, 48 hours of soaking will allow the skins to fall off.

Walnuts: 4 hours soaking, do not sprout

Brazil Nuts: 3 hours soaking, do not sprout

Cashews: 2- 3 hours soaking, do not sprout

Hazelnuts: 8 hours soaking, do not sprout

Macadamias: 2 hours soaking, do not sprout

Pecans: 6 hours soaking, do not sprout

Pistachios: 8 hours soaking, do not sprout

BEANS & LEGUMES

Chickpeas: 8-12 hours soaking, 2-3 days for sprouting

Lentils: 8 hours soaking, 2-3 days for sprouting

Adzuki Beans: 8 hours soaking, 2-3 days for sprouting

Black Beans: 8-12 hours soaking, 3 days for sprouting

White beans: 8 hours soaking, 2-3 days for sprouting

Mung Beans: 24 hours soaking, 2-5 days for sprouting

Kidney Beans: 8-12 hours soaking, 5-7 days for sprouting

Navy Beans: 9-12 hours soaking, 2-3 days for sprouting

Peas: 9-12 hours soaking, 2-3 days for sprouting

GRAINS

Buckwheat Grains: 30 minutes-6 hours soaking (time varies), 2-3 days for sprouting

Amaranth Grains: 8 hours soaking, 1-3 days for sprouting

Kamut: 7 hours soaking, 2-3 days for sprouting

Millet: 8 hours soaking, 2-3 days for sprouting

Oat Groats: 6 hours soaking, 2-3 days for sprouting

Quinoa: 4 hours soaking, 1-3 days for sprouting

Wheat Berries: 7 hours soaking, 3-4 days for sprouting

Wild Rice: 9 hours soaking, 3-5 days for sprouting

Black Rice: 9 hours soaking, 3-5 days for sprouting

SEEDS

Radish Seeds: 8-12 hours soaking, 3-4 days for sprouting

Alfalfa Seeds: 12 hours soaking, 3-5 days for sprouting

Pumpkin Seeds: 8 hours soaking, 1-2 days for sprouting

Sesame Seeds: 8 hours soaking, 1-2 days for sprouting

Sunflower Seeds: 8 hours soaking, 2-3 days for sprouting





Raw Young Coconut Yogurt

Posted on January 15, 2018 at 8:30 AM Comments comments (1)
Raw young coconut meat can be purchased as shown above or already removed from the shell. We sell raw coconut meat that has already been removed from the shell if anyone is interested in trying out this recipe!

There are many different ways and recipes that are available to make coconut yogurt. Today we will be sharing a two ingredient recipe that we have tested and found to be delicious! Feel free to use your probiotic of choice- just make sure there are no added ingredients (herbs, vitamins, etc.) as these ingredients may affect the culturing process negatively. 

1 lb package of raw young coconut meat
1 tsp Elemental Wizdom Probiotics (https://elementalwizdom.com/collections/optimize-the-gut/products/super-human-probiotics)

Place ingredients in a Vitamix and blend! Once everything is completely blended place into a container that is suitable for a dehydrator or oven. The ideal temperature for culturing your yogurt is 108-112 F. If you do not have a dehydrator and your oven does not go that low try setting your yogurt out on the counter or in a warm pantry covered with cheese cloth. 



We have been all sorts of fun things with this yogurt! We added a bit of maple syrup, cinnamon, and nutmeg to one batch and we have also made this wonderful mango lassi recipe using the yogurt:

1/2 c coconut yogurt
2 c water or coconut water
1/2 c frozen mango
1 tsp tumeric powder
1/4 tsp cardamom
Pinch of himalayan pink salt
1 tbsp honey/ sweetened of choice
1 tbsp rose water

This can be found on MindBodyGreen at (https://www.mindbodygreen.com/0-20191/recipe-for-glowing-skin-coconut-yogurt-mango-lassi-with-turmeric.html).  


February's Food as Medicine Class

Posted on January 3, 2018 at 8:50 AM Comments comments (2)



We talked about Vitamin C last week and we thought we should spend a little more time discussing it. Our Food as Medicine Class will be held on February 17th from 2p-4p. This class will feature our traditional Food as Medicine format where we discuss topics related to healthy eating and raw foods but will also include an interactive component. We will be making Vitamin C Superfoods Immune Hearth Pills using Acerola cherry, camu camu, reishi, acai, honey, rosehips, and orange peel. 

This class is $45 for a couple and includes a bottle of Vitamin C pills to take home. If you would like to buy more of the pills to take home they will be available for $5 a bottle. They make a wonderful gift especially during this extremely frigid winter season. You can sign up https://bardosmassageandwellness.fullslate.com/" target="_blank">HERE.  

Today we are going to share two recipes for simple teas that are high in Vitamin C. 

Tropical Vitamin C Tea

3 tblsp rosehips
1 tblsp lemongrass
3 tblsp hibiscus 
1 tsp dried lemon peel
1-2 cinnamon sticks crushed (take cinnamon sticks and place in a small towel, pound using a roller)
Pinch of saffron

Place all of the ingredients in a container and use anywhere from 1tsp-1tblsp per cup of tea. 

Why these ingredients you may ask?

Rosehips contain approximately 710% of the recommended daily dosage of Vitamin C. That's 50% more than an orange!
Lemongrass has high levels of magnesium, calcium, and iron. 
Hibiscus is high in Vitamin A, C, and B. It is also full of minerals such as copper, zinc, and iron. 
Dried lemon peel is high in Vitamin C and alkalizes the body. 
Cinnamon is used mostly for flavor in this recipe but is a wonderful addition as it helps maintain proper blood sugar levels. 
Saffron is very high in Vitamin C (135% daily dosage) and also help the body accelerate in producing enzymes that break down toxins.

White Pine Tea


White pine needles have up to 5x the amount of Vitamin C found in oranges. It is also known to have antimicrobial benefits that can also aid the immune system. This tea is awesome because not only is it nutritious but gives you a reason to go out and search for a white pine! The recipe is basically this: go out and forage approximately 3 cups of young pine needles, take them home and thuroughly wash, cut the pine needles into smaller segments, boil 3 cups of water, lower the heat, add the pine needles, simmer for 20 minutes. 

You don't want to boil the pine needles as it will kill some of the Vitamin C content and also produce a bitter taste. 

Alcohol Replacements

Posted on November 29, 2017 at 9:20 AM Comments comments (2)


There is nothing more holiday appropriate than a big mug of eggnog (the real stuff!). But, alcohol can wreak havoc on your body. There is nothing wrong with enjoying the holiday season in full force but in case you need a little rest from all the induljances we'll be offering some inspiration on beverages that are just as tasty but also alcohol free. 

In addition to giving you some ideas for drink replacements I wanted to talk about how alcohol effects the body. Enzymes in your mouth begin breaking down alcohol right away. This leads to the production of acetaldehyde. The liver is in charge of removing the acetaldehyde from the system which is really taxing from the liver. This is one of the reasons for the toxic feeling of a hangover. The kidney is also affected with alcohol consumption. Because vasopressin, a hormone in charge of regulating how much you urinate, is inhibited with the consumption of alcohol you urinate more often. This means that your body is not reabsorbing the water it needs to hydrate and results in higher blood pressure and that pounding headache. 

Alcohol also affects us sexually. While it is touted that alcohol is an aphrodisiac it is actually the latter. Alcohol can make it hard to maintain an erection and also reduces lubrication (dehydration!) in women. 

So, if you're looking to avoid alcohol try one of these tasty options (we aren't providing measurements for all of the recipes because they are simple and can be adjusted based on the amount that you need):

Cranberry Moscow Mule

Seltzer water
Cranberry Juice
Fresh pressed ginger juice
Apple Juice

Non-alcoholic Sangria

2 cups boiling water

2 black tea bags (or 2 teaspoons loose-leaf tea in an infuser; decaf tea is fine)

2 cinnamon sticks

1/2 cup coconut sugar

3 cups pomegranate juice

1 cup freshly squeezed orange juice

1 medium orange, sliced into thin rounds

1 medium lemon, sliced into thin rounds

1 medium lime, sliced into thin rounds

1 medium apple, cored and cut into 1/2-inch chunks

3 cups carbonated water

Use the boiling water to steep the tea bags and cinnamon sticks adding the coconut sugar after 5 minutes. After it has cooled add the tea mixture to the rest of the recipes ingredients. 

Sparkling Kombucha Mocktail

Kombucha
Juice of Choice (we suggest cranberry, apple, or pomagranate) 

You can spice this up by muddling ginger and rosemary into the beverage!

Vegan Tumeric Eggnog

1 cup coconut cream

1.5 cups water

3 pitted dates

1 tsp turmeric

1 tsp ground cinnamon

1/4 tsp ground nutmeg

1/8 tsp ground allspice

1/8 tsp black pepper

1 tbsp coconut oil

 


Healthifying Your Holiday Favorites

Posted on November 27, 2017 at 10:10 AM Comments comments (0)

Desserts are a much loved part of the holidays. Mothers often spend weeks in the kitchen baking cookies of all sort to be enjoyed throughout the season. There's no reason to get rid of such a wonderful tradition but we can change it to make it healthier! We're going to make a list of common desserts and give you the resources to make a healthier version!

Chocolate Chip Cookies

There are so many ways to tweek chocolate chip cookies! One way is to use dates instead of traditional sugar options. Dates are full of fiber which helps ensure that the sugars are released slowly. You can also use things like coconut sugar and maple sugar as they are low glycemic and will not cause a spike in blood sugar. 

The type of flour that you use can also be changed. Some of the recipes below don't even include a traditional flour- the cookies pictured below use a mixture of dates and walnuts! Almond flour, rice flour, and coconut flour are also really wonderful alternatives.


Gluten Free, Date Sweetened Chocolate Chip Cookies 
https://food52.com/recipes/30982-date-sweetened-chocolate-chip-cookies" target="_blank">Walnut and Date Gluten Free Chocolate Chip Cookies

Pecan Pie

It's all about that gooey center with pecan pie! Luckily substituting dates for sugar doesn't effect the gooeyness of this treat. And, like with all of these desserts there are lots of alternative flour blends to incorporate and use in the pie crust.  


Date Sweetened Pecan Pie
Date Sweetened Gluten Free Pecan Pie

Hot Chocolate

Who doesn't love to cozy up to a warm fire with a big mug of hot chocolate?! There is so much nostalgia attached to this beverage and also so much sugar. We LOVE to make plant based beverages with cacao and dates. There are so many different ways to make this beverage, so tailor it to your needs. 

At Bardos we typically go with a smoothie approach. We mix 1/2c of raw walnuts with 1c of water and add in 1-2tsp cacao, 1tblsp coconut butter, 2-3 dates, 1/4tsp himalayan pink salt, and a dash of vanilla. This recipe will give you a boost in protein, fiber, and fats makings this indulgent drink also really wonderful for you.  

Chocolate peanut butter hot chocolatehttps://www.indigo-herbs.co.uk/recipe/adaptogenic-morning-chocolate-elixir" target="_blank">
Indigo Herbals Adaptogenic Hot Chocolate

Ginger Cookies

Ginger is such a wonderful thing- it is amazing for the digestive system and tastes so good! Using molasses and dates as sweetener helps these cookies stay soft and chewy!

https://wellnessmama.com/62579/gingerbread-cookies/" target="_blank">Ginger cookies with molasses and dates
https://www.ambitiouskitchen.com/2016/12/paleo-ginger-molasses-cookies/" target="_blank">Ginger cookies with coconut sugar and dates

Benefits of Apricot Oil

Posted on November 15, 2017 at 4:15 PM Comments comments (1)

Apricot kernal oil is derived from the seed found inside of an apricot. This kernal is made up of about 40-50% oil that is then extracted and used for health and beauty purposes. This is the last ingredient that we use when hand blending our massage oil and it's a great one!

Apricot oil is a light moisturizer that leaves you feeling moistured but not oily. It is wonderfully moisturizing as well as other really great qualities. Apricot oil is rich in Vitamin K which has been shown to reduce dark circles under the eyes as well as dark splotches found on the body. It is full of unsaturated fatty acids as well as Vitamin E which are great at combating fine lines and wrinkles. The high Vitamin E content also helps with elasticity and firmness/tightness of the skin.  

This is a wonderful oil to keep in the shower! It works great at combating psoriasis and eczema. It is recommended that you later your body with the oil before towel drying which allows the body to seal in moisture. It is also protective against UV rays and can be used in conjunction with sunscreen. 

We have shared several different beauty recipes based on the oils that we mix together and today we thought we could share a simple massage oil that you can use at home.

Simply mix 8 oz of apricot kernal oil with 10 drops of lavender oil and 10 drops of peppermint oil and you're all set!

Avocado Oil

Posted on November 13, 2017 at 10:50 AM Comments comments (3)

Avocado oil is wonderful for the skin and makes up a large portion of our massage oil. It is known to smooth the skin as it is full of essential fatty acids. It is also a great acne treatment as it works to unclog pores and get rid of dead skin cells. Avocado oil is also a natural sunscreen as it is full of mono-saturated fats that create a protective layer on the skin. Other benefits include:

1. Boosts collagen
2. Removes dark circles
3. Improves skin elasticity
4. Effective against Psoriasis and eczma
5. Prevents premature aging



A super simple face mask recipe is as follows:

Mash up 1/2-1 avocado and mix in 1-2tblsp of avocado oil. Use on face and neck for 10-20 minutes. This will instantly soften the skin and would be a wonderful treatment for anyone experiencing dryness or redness on the face/neck area. 

Almond Oil and It's Uses for Skin

Posted on November 8, 2017 at 4:40 PM Comments comments (0)

Almond oil has many uses. It is edible so not only does it provide wonderful benefits for the skin but it can also nourish you from within. Almond oil has shown to be good at reducing the risk of heart disease, protecting against diabetes, regulating cholesterol, promoting healthy weight, and treating earaches. 

When applied topically to the skin it protects against UV radiation damage, prevents acne becuase of it's high Vitamin A content, brightens the skin (especially under the eyes), is a natural remedy for eczema and psoriasis, and relieves itchiness from dry skin. According to Nature Helps almond oil is beneficial in that it contains the list below. 



  • "Oleic acid increases the elasticity of blood vessels, moisturizing the dermis, cleanses pores.
  • Linoleic acid increases the production of collagen fibers, improves skin elasticity and helps to fight against wrinkles.
  • Vitamins B, D, A, E, F regenerate skin cells, eliminating inflammation and preventing acne and acne scars.
  • Carotenes have anti-aging effect, remove inflammation and deeply nourish the epidermis.
  • Bioflavonoids neutralize free radicals that cause premature aging.
  • Minerals normalize fermentation involved in the creation of new cells."


One really simple way to use almond oil is to make a facial mask. There are very few ingredients and most you should be able to find in your pantry/fridge!

1 c of yogurt
2 tblsp of honey
1 tblsp of almond oil
1 tblsp of almond meal (optional)

Mix all of the ingredients together and spread over the face and neck. If you are using the almond meal you can gently rub the mixture in circles to create an exfoliating effect. 


The Wonders of Rose Hips

Posted on November 6, 2017 at 9:30 AM Comments comments (3)

Rose hips are the fruit of a rose. They emerge after the rose has been successfully pollinated and they ripen through late summer/early fall. They have a large array of uses- jams, jellies, teas, eaten as berries, oil extraction, and infusions. They are one of the richests sources of Vitamin C and contain beta-carotene, lutein, lycopene, and zeaxanthin. 

Rose hip seed oil is obtained from the seeds of the rose hip and are high in essential fatty acids and Provitamin A. It makes up a large portion of the oil blend that we hand make for the massages here at Bardos. Rose hip seed oil has so many wonderful qualities! It is astringent which causes the skin to regenerate new cells and promote elasticity. 

We would like to share a recipe with you for an anti-aging facial serum that includes rose hip seed oil. If you wish to simplify things you can simply use plain rose hip seed oil as a night time treatment. There is no need to dilute the rose hip seed oil. 

Fill your bottle 2/3 of the way full with rose hip seed oil, top off with jojoba oil leaving enough room to add essential oils. We like to add 3 drops of lavender and 3 drops of geranium. Both of these essential oils are healing and regenerative for skins that are dry and maturing.