From The Bliss Kitchen


Bliss kitchen kale
kale - good for mental health

The Benefits Of Including Kale In Your Diet

Kale helps give you positive mental health. Kale has been a superfood for quite some time now and we’re still continuing to discover the benefits of including this versatile green leafy vegetable in your diet.

Rich in vitamins A, C and K (in fact one of the highest sources of vitamin K in any vegetable) as well as folate and alpha linolenic acid (ALA – an omega 3 fatty acid).

Vitamin K has long been associated with blood clotting, however it also a powerful anti-oxidant that protects fat and given that the brain is made up of around 60% fat, it’s a no-brainer (pardon the pun lol)  to include in your diet.

How this works is that it’s a key co-factor needed to make sphingolipids, or specialised fat cells, that create structure in the brain cells, which in turn promote these brain cells being more resilient.

Folate (or vitamin B9) is another vitamin that has been showing benefits in cognitive function and mental well being.  Along with the other B vitamins, folate is involved in the creation and proper function of neurotransmitters within the brain.  A diet rich in folate can help reduce that feeling of brain fog and folate deficiency has also been linked to feelings of depression, irritability and insomnia

While eating bucket loads of kale each day wouldn’t be recommended, including it on a more regular basis would definitely be beneficial to not only your brain health but overall health as well, as there’s plenty of other benefits to this green leafy vegetable.

A new addition to our new All Day Breakfast Menu.  It’s too tasty to be this healthy and nourishing!

kale breakfast salad from bliss bali retreat kitchen

The Kale Breakfast Salad


Large bunch of kale, stems removed, lightly blanched
10 x cherry tomatoes, halved
1 carrot, grated
1 raw beetroot, grated
½ avocado, diced


Olive oil
Lime juice
Salt (small pinch)
Crushed black pepper (small pinch)


Slightly blanch or steam the kale.  Place in a large wooden bowl, then arrange the other ingredients on top.

To make the dressing, combine olive oil and lime juice to make a vinaigrette.  Season with salt and pepper to taste.

Enjoy this fresh and delicious salad for breakfast and lunch.

Made with love and shared with even more love!

Enjoy xxx

MORE . . .

See Huff Post article 'This Is Your Brain on Kale'.

world mental health day logo

world mental health day logo

One of the key benefits of coming to Bliss Sanctuary For Women is that so many women take that special time out for themselves to clear their mind, honour their body and nurture their soul and then after 7 days of doing only this, they leave with a blissful mind. But you don’t need to go to a yoga retreat or health retreat to achieve this in your everyday life. Imagine if we focussed on ourselves for 10 minutes a day, the positive impact this can have.

To me World Mental Health Day (October 10th) is very much about creating a blissful mind set to really authentically look after our mental health.

It is the ultimate expression of self love.

I hope these tips encourage you to put yourself first even if only for 10 minutes a day and love and cherish yourself the way you deserve.

Love Zoë x

Bliss News

We wanted to share our Bliss experience as far as it can go and so we created Bliss News. Even if you can’t go on a beautiful personalised Women’s Retreat right now, we hope you can take the time to add a bit more bliss to your life in whatever way you choose. Self love comes in all different shapes and sizes but the one thing it has in common is that it starts with you. We hope some of our ideas and laughs and wellness retreat additions are something you can incorporate into your everyday life... love Zoë xxx

Here’s what some of our amazing guests had to say about their personalised bliss experience and why they want to come back.
Guest holding Bliss 'n' Tell card: Self LoveGuest holding Bliss 'n' Tell card: CenteredGuest holding Bliss 'n' Tell card: Loved Happy Free
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Bliss Wellness Retreat Recipe:
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A peak at some more of our delicious smoothies...

Bliss Food
Oooooohhhhhh the food! So many of our guests love our amazing food. We started off as a fusion of Indonesian and some Western faves and we’ve just kept adding. From amazing smoothies, to healthy bliss bowls, we’ve had training sessions on how to poach amazing eggs and have added an all day breakfast menu. I am personally a massive Foodie so it was always important even from the start that we have an amazing food experience at Bliss and to make sure we cater for everyone. From vegan to foodies who love all food, to catering to allergies, halal… everything. Our kitchen staff put their hearts and soul into the food and it’s all cooked with love. We are also excited to share some of our guest’s favourite Bliss recipes so that you can make them yourself at home.
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