Making Milk Kefir

By | Nutrition

Milk kefir is a fermented milk drink and true superfood. As a result of the fermentation, very little lactose remains in kefir.

We love it and we have some every morning for breakfast. 

Everyone will benefit from the spectrum of nutrients found in milk kefir. In addition to probiotics, this includes vitamins B, K, biotin, and folic acid. Read more about the benefit of Milk Kefir here

 The first thing to know about milk kefir is that you need a culture (kefir grains) to make it and that getting a culture is well worth it, even if you have to buy it. We have a lot to give away for FREE, so give us a shout and we’ll be happy to give you some.

Although they’re usually called grains, these little guys are actually SCOBYs or symbiotic communities of bacteria and yeast.





  • Get the grains.
  • Place your kefir grains into a jar, with 3/4 of chosen milk.You can make milk kefir from just about any kind of milk. We like to use full fat milk.
  • Cover with a cloth and a rubber band to keep it safe from pests. The kefir likes to breath and be in open air.
  • Let your jar sit at room temperature away from direct sunlight for 24 hours .

(pic above, shows kefir already fermented and ready to be strained after 24 hrs).

  • Strain kefir (as pic pics bellow) into a jar through a fine-mesh strainer. You should see the kefir curds drop into the bowl and the grains remain in the strainer. 

When kefir has been fermented for a while, it begins to separate.  The clear liquid is kefir whey, a magical substance that you can use to ferment other things that may not readily ferment (fruit chutneys, condiments, etc).   If you want it to get back to a drinking consistency, simply stir it up using a non-metal implement.  We use a chopstick.

  • Save the grains and place them into a new jar (pic bellow). Cover in milk (last pic) and repeat process above. Your kefir grains will multiply with every batch so Share with your friends.
  • With the strained liquid in the bowl, transfer it to a clean jar and enjoy it or store it in the refrigerator until use.


If you need to take a break, put the grains into a jar of cold milk and place in the fridge for a up to a week or so. They will hibernate without suffering any damage. When you’re ready for more kefir, reintroduce them to new milk at room temp and resume the process.

Good nutrition is about looking better, feeling better, perform better, live better and just be better overall. If you are looking for help to get your eating on track, contact us


Papaya Chia Turmeric Jam

By | Nutrition

Howdy beautiful people,

How are you feeling today? Having a little down? Did the rain and the high humidity put you under the weather as well?

This easy jam recipe is a great mix of antioxidant and anti-inflammatory food while tasting amazing and adding a bit of sweetness to your life.

Try it for yourself at home and let us know how you liked it.

How to make a delicious healing super Jam

Delicious even if you don’t have a cold! 

Makes 2 cups

What you need


  • 2 cups chopped fresh non GMO papaya
  • 1 squeezed lemon
  • 2 tablespoon maple syrup (or honey)
  • Turmeric*
  • Cinnamon**
  • 2 tablespoons Chia Seeds***


*Turmeric is a spice that has been used traditionally in India as disinfectant and treatment for laryngitis, bronchitis, and diabetes. Curcumin, which has powerful antioxidant and anti-inflammatory properties, is the most active constituent of turmeric. Turmeric may be the most effective nutritional supplement in existence.

**Cinnamon is another powerful spice that has been used medicinally around the world for thousands of years. Antioxidant, anti-inflammatory, anti-microbial, immunity-boosting and much more.

***If anything is a superfood, it’s chia seeds. They’re packed with omega-3 fatty acids, rich in fiber and protein, and most important for our jam making purpose- they turn any liquid into a thick gel.


  1. Prepare the papaya: peel, remove seeds, chop into small pieces. Add grated turmeric and canella.


2. Cook the fruit until it starts to break down and become syrupy (20 – 30 minutes):  Set over medium heat. Mash the fruits if you like with a potato masher.unnamed-4

3. Stir in maple syrup (or honey) and lemon juice: off the heat. Taste and add more if needed.

4. Stir in Chia Seeds. Let stand until thickened.

Add more chia seeds if fruits were very juicy or if you like a thicker consistency.


5. Transfer to a jar once the jam has cooled to room temperature. The jam will thicken and become more set once completely chilled.unnamed-7

~~~~~~~~~~~~~~ et voila ~~~~~~~~~~~~~


I couldn’t wait and had to try it right away while it was still warm!

A good book, a hot ginger tea, a delicious snack; the perfect combination to recover from a cold during a rainy day.


Mmmm delicious. bon Appetit!

To ensure that our minds and bodies are open to working with all of the elements of nature, we need to become mindful of the importance of food for vitality and the benefits of achieving a more spiritual understanding and self-awareness.

There is no doubt that Fitness, Yoga, Ocean activities like Stand up Paddling or Surfing and food are synergistic. By incorporating natural and powerful food into our lives, we benefit more than we might with a single practice.



Vegan Almond Butter Banana Ice Cream

By | Nutrition

There’s nothing better than guilt-free ice cream to help you cool off on a hot day.

With only two ingredients, it’s almost too good to be true! Naturally sweetened and dairy-free, this ice cream can be made ahead of time and stored in the freezer for a quick, frozen treat! We just love it!


(makes 4 servings)
4 frozen bananas
4 Tablespoons organic natural peanut butter
1/2 cup of coconuts water or water, if needed to facilitate blending


Break the frozen bananas into chunks and toss them into a food processor. Add the almond butter and blend until the bananas break down into a soft-serve consistency. I add some coconut water (from the coconuts from my garden) to help facilitate blending. You can add just regular water if you don’t have coconuts trees in your garden 😉
Photo Credit: Banana Ice Cream

I get my almond butter from my good friend Maria but you can make your own as well.

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We love dark chocolate

By | Nutrition

Seriously who doesn’t like chocolate?

At Blossom, we all love eating chocolate (especially dark chocolate) and now there’s even more reason for it to put a smile on our face.

Ever wonder why everyone in the fitness world uses dark chocolate in recipes? Dark chocolate has been discovered to have a number of healthy benefits.

While eating dark chocolate can lead to the health benefits described below, remember that chocolate is also high in fat, so moderation is KEY! Think of dark chocolate as a good alternative to use when a recipe calls for milk or white, but don’t justify eating it every day!

1) Dark Chocolate is Good for Your Heart:

Eating a small amount of dark chocolate two or three times each week can help lower your blood pressure, improves blood flow and may help prevent the formation of blood clots and may also prevent arteriosclerosis (hardening of the arteries).

2) Dark Chocolate is Good for Your Brain:

Dark chocolate increases blood flow to the brain as well as to the heart, so it can help improve cognitive function.

3) Dark Chocolate Helps Control Blood Sugar:

Dark chocolate helps keep your blood vessels healthy and your circulation unimpaired to protect against type 2 diabetes. Dark chocolate also has a low glycemic index, meaning it won’t cause huge spikes in blood sugar levels.

4) Dark Chocolate is Full of Antioxidants:

Dark chocolate is loaded with antioxidants, which help free your body of free radicals, which cause oxidative damage to cells.

5) Dark Chocolate Contains Theobromine:

ark chocolate contains theobromine, which has been shown to harden tooth enamel. This means that unlike most other sweets, it can lower your risk of getting cavities if you practice proper dental hygiene.

6) Dark Chocolate is High in Vitamins and Minerals:

Dark chocolate contains a number of vitamins and minerals that can support your health, some of which include: Potassium, Copper, Magnesium , and Iron.

Re blogged from an article from Mindovermunch

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Drink Choffy

By | Nutrition

What’s Choffy ? A Healthy and Powerful bliss in a cup!

Choffy is a hot beverage made from ground cacao or also known as ground cocoa beans.

My secret when I am surfed out: “Choffy”!

Cacao is referred to as a superfood for its fantastic health benefits! For example, there are more antioxidants in an 8oz. cup of Choffy than almost two servings of blueberries.

How to make it:

The marriage between a French press and Organic cacao beans (even better for you than dark chocolate)

Et voilà !

PS: I use a coffee grinder to grind the cacao beans.



Choffy: A Healthy and Delicious brewed chocolate.

Chocolate is EXTREMELY healthy for you and is in fact the HIGHEST antioxidant superfood known to man. BUT only in its RAW state – unheated, NO trans fats, NO sugars, NO dairy etc.

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Next Blog: How I use the leftover cacao beans grounds to make a skin scrub !

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Audrey’s Superfood ingredient for a Powerful snack

By | Nutrition

Here is Audrey’s secret to having natural high energy!

Try Audrey’s Black Bean Chocolate Brownie.

All you need is a blender and some of nature’s best ingredients to get this amazing powerful post-surf snack.

Follow Audrey’s recipe:


–       2 can of cooked black beans

–       2 eggs

–       2 tablespoon of organic coconut oil

–       ½ cup of un-sweet cocoa powder

–       2 tablespoon of chia seeds

–       a couple dash of cinnamon (I love cinnamon)

–       ¼ cup of organic honey

–       2 tablespoon of organic coconut oil

–      I added some pieces of dry coconuts as well (because I was lucky enough that my gardener brought me a coconuts).


1 Preheat the oven to 180C/350F

2 Blend all the ingredients until the mixture is smooth.

3 Pour the batter into a parchment-lined loaf tin.

4 Bake the cake for about 35-40 minutes, and set aside to cool completely before removing it from the tin.

Et voila!

You just make some powerful, delicious, healthy snacks full of good fat, fiber, carbs and proteins. We love it!