Most of us lead busy lives and it is much easier to ‘grab’ something to eat as we run through life. Unfortunately it is impossible to fully control what we are putting into our bodies when we do this. Even fruits and vegetables from many quality restaurants have MSG and GMO’s in them to preserve their color and flavor!
The only way that I have been able to find a balance in my busy life and nutritional needs is by spending 2 hours per week cooking large batches of food to take with me and eat during the week. However DO NOT pre cook your veggies, make those fresh, maybe this will help you eat raw veggies on the go. You can however cut up snack sizes of veggies a few times per week so you will have a day or two’s worth on hand to grab and go!
Every night put together each meal in Tupperware type containers (use GLASS not plastic to reduce carcinogens) and this will save you time and money while creating a healthy pattern for eating!
Bean or Chicken Panang
Ingredients: 4 cups of black beans (or beans of choice) or an organic chicken breast, yellow curry powder, coconut milk (1 ½ cups), Red bell pepper (2), Green Pepper (1), Peas (if not available fresh in season substitute with broccoli), brown rice (2 ½ cups) and cold pressed olive oil.
Cooking Instructions: Cook and drain beans or bake chicken breast. In a saucepan stir in the coconut milk and curry powder (season to spiciness desired). Slice peppers and place in a pre-oiled (with 1 table spoon of cold-pressed olive oil) and lightly sauté. Steam peas or broccoli (the crispier you leave them the more nutrients remain). Cook brown rice in a saucepan and drain. In a large bowl or dish place the rice, then veggies and beans or chicken, finally drizzle the sauce over it and enjoy (makes 4 servings).
Rachel’s Protein Pops
Ingredients: 4 scoops (2 full servings) of chocolate, or vanilla protein powder and 4 cups of filtered water (or Alkaline water!)
Cooking Instructions: Mix protein powder with water in a blender, then pour into ice tray or Popsicle mold and place in freezer until frozen.
Rachel’s Protein Jell-O
Ingredients: 4 scoops (2 full servings) of chocolate, vanilla or strawberry protein powder and 1 box/package of plain (flavor free) gelatin.
Cooking Instructions: Follow gelatin directions then stir in the protein powder, stir well and refrigerate until Jell-O solidifies.
Rachel’s Protein Peanut Butter Balls
Ingredients: 4 scoops (2 full servings) of chocolate, vanilla or strawberry protein powder and organic or all natural peanut butter (or my favorite, Better’N-Butter).
Cooking Instructions: Take a freezer safe container (9×11, 1- 1 ½ inch deep Tupperware container is recommended) and spread 2 scoops of the protein powder as a base across the container. Take 1 tablespoon of peanut butter and (using forefinger) push onto the layer of protein powder. Repeat this until you have a row of 8 peanut butter circles in the container. Then sprinkle the other 2 scoops of protein powder on top of the peanut butter. Then using your hands pat the powder into the peanut butter until making a ball. Put into freezer and chill. Can be eaten chilled or frozen.
Salty Fun Fix
Ingredients: Whole cucumber, celery stalk, and low sodium balsamic vinegar
Cooking Instructions: Cut the cucumber in half long (tall) ways, then half it again. Cut celery stalks in half. Place veggies in a shallow cooking tin or wide bottom bowl. Spray or pour balsamic vinegar over and soak for 1-2 hours while chilling in refrigerator. Great as a late night snack to subdue cravings!
Beans, beans are good for the heart… we have all heard that comical verse. But is it true? Black beans are a superior source of carbohydrates. Many people think of beans as a protein source, however the protein source is not as much as your body would need per serving. It does however provide a rich amount of carbohydrates that are not only low on the glycemic index but a non grain carb alternative. This means that they ARE gluten free…but it does NOT mean that they are NON-GMO. So when purchasing please but either organic or look for the label on the package that reds; ‘NON GMO PROJECT’. Try to cook them yourself from the hard bean and avoid canned precooked beans when possible.
Black beans are slow rich in nutrients and even provide medicinal or health support for many parts of our bodies! They are a great source of fiber, provide support for digestive tract and colon. They are rich in B1, copper, magnesium, hydroxycinnamic acids including ferulic, sinapic, chlorogenic acid and triterpenoids. Black beans also offer phytonutrient benefits.
3 Black Bean Recipes That Will Rock Your Health & Taste Buds!
Okay, so black beans rock! But how on earth can you make them yummy? I’ve got you covered for breakfast, lunch and dinner. Here’s how:
Black Bean Cakes
Feeds 3-4 or makes 3-4 servings.
2 cups of Black Beans
Dash of cayenne pepper
1 cup of Almond Meal
1/2 teaspoon of Pink or Himalayan Salt
1/4 teaspoon of ground Black Pepper
1/2 teaspoon of Red chili peppers
Olive Oil or Raw Organic Coconut Oil
Red or Yellow Pepper
Boil 2 cups of Black Beans on the stove top until the beans are squishy. Drain the water and allow to cool. Then place the beans into a food processor, nutra-bullet/magic bullet or even a blender. `Mix on high until the beans turn into a paste like form (about 3 minutes).
Cut 1/2 onion and 1 whole yellow or red pepper into small
cubes. Sauté in Olive Oil or Raw Organic Coconut Oil. Then add them to the mixture.
Scoop the paste into a large bowl. Mix in the following ingredients and stir well:
Dash of cayenne pepper
1 cup of Almond Meal
1/2 teaspoon of Pink or Himalayan Salt
1/4 teaspoon of ground Black Pepper
1/2 teaspoon of Red chili peppers
Grease a frying pan and then add 2 tablespoons of Olive Oil or raw organic Coconut Oil. Use your hands to make small patties out of the blended paste, about 4 oz or the size of your fist. Turn heat on under frying pan and heat the oil on medium flame for about 3 minutes. Then place the patties into the oil and sauté on each side for 2-3 minutes. Remove from heat, cool and serve!
Black Bean Scramble
Feeds two or makes 2 servings
1 cup Black Beans
Red & Yellow Pepper
Olive Oil or Raw Organic Coconut Oil
Ground Black Pepper
Diaya Vegan Shredded Cheddar Cheese
Boil 1 cup of Black Beans on the stove top until the beans are squishy. Drain the water and allow to cool. Then place the beans into a food processor, nutra-bullet/magic bullet or even a blender. `Mix on high until the beans turn into a paste like form (about 3 minutes).
Dice 1/2 of a red pepper, 1/2 of a yellow pepper and 1/4 of an onion and then sauté them in Olive Oil or Raw Organic Coconut Oil until lightly brown. Leave in the pan and add 3 whole eggs, 8 egg whites and 1/4 cup of the vegan cheese. Scramble well. Cook on medium flame and continually stir until fully cooked. It will look a bit more watery then regular scrambled eggs. Cook for about 4-6 minutes. Remove from heat, cool and serve!
This is one of the few recipes I will post that takes longer than 20-30 minutes to prepare and get onto the table! I’m a big believer in healthy eating made simple. That being said, once in a while I will create something that takes a bit longer and passes my ‘is it really worth it’ taste test from friends and family!
This recipe passed! It is healthy, gluten free and grain free, high protein and absolutely delicious!
Rachel’s Gluten-Free Protein Quiche Recipe
2 whole eggs
1 cup almond meal
1/4 cup water
4 whole eggs
7 egg whites
1 cup chopped raw spinach
1 tablespoon raw chopped dill
1/4 teaspoon salt (preferably Himalayan)
Small handful of sub dried organic tomatoes (cut into slices)
1/3 teaspoon garlic powder
4 strips organic turkey bacon
1/4 small red onion
Dash of black pepper
Dash if basil
Dash of oregano
1/3 cup Daiya shredded Mozzarella cheese
1/2 cup Daiya shredded cheddar cheese
**For super clean and healthy version, skip the vegan cheese too.
Cook turkey bacon on medium high heat in a frying pan for about 3 minutes on each side or until well done or slightly browned on each side. Remove from heat and place strips on a plate to cool. Once the turkey bacon cools, tear each piece into tiny pieces.
Chop onions into small pieces. Use the greasy frying pan to sauté the chopped onions.
Preheat oven to 350 degrees. Mix until smooth batter. Grease circular baking pan and then scoop the batter in. Using your fingers press batter evenly to putter edges filling the whole pan. Pat until flat. Then using your two fingers (pointer and index) press the batter up the sides until you have created a shell or pie crust shape. Bake for 12-20 minutes or until you can poke a tooth pick or fork into pie crust without goopy batter on it when you pull it back out of the crust. Remove from heat and allow to cool for 15-30 minutes.
Mix eggs, veggies, cheese, turkey bacon and seasoning into a bowl and beat or mix. Pour mixture directly into pie crust (leave pie crust in same baking pan).
Place on oven rack and bake at 400 for 40-50 minutes. Cool 15 minutes. Serve hot or place in refrigerator and serve cold! Bon Appetite!
Black Bean & Nacho Casserole
Feeds 5 or makes 5 servings
What you need:
Olive oil or coconut oil to grease the baking pan. Large rectangular baking pan (mine is around 16 inches by 9)or 2, 9 inch rounds.
1 large avocado
Dozen large eggs
Ground organic turkey (1/2-3/4 pound)
1 cup uncooked black beans
Small handful of fresh cilantro
Hot sauce of choice (mine is Trader Joe’s Jalapeño Sauce)
1/3 onion diced (white or red)
1 cup DiayaDiaya vegan shredded cheddar cheese
2 cups of Organic sweet potato chips (salted or unsalted depending on your preference)
Lightly grease the pan
Preheat over to 350 degrees
Pour all the egg whites and whole eggs into the pan. Add the chips and remaining ingredients, then stir to mix. Place in center oven rack and cook for 20-40 minutes or until you can slide a fork into it and pull it back out without any of the mixture sticking to it. Remove from heat, cool for 15 minutes and then cut into slices and serve,
Organic Eggwhite Blueberry Pancakes
PREP TIME: 2 Min
READY IN: 10 Min
5 large brown eggs (organic if possible)
Stevia packets – 3 needed
Raw Organic Coconut Oil
1/4 cup organic blueberries
Crack eggs and remove yolks. Mix Stevia, 1/2 table spoon cinnamon and blueberries in a bowl and beat. Coat small frying pan with raw coconut oil. Pour in egg mix and cook on low flame for approximately 2-4 minutes, flip and cook for 1-3 minutes on the opposite side. Serve and enjoy!
Tahini Buffalo Burger With Black Rice, Kelp Noodles & Seaweed
Do you get bored of the same old healthy meals and think there is no way to break out of the box? Here is an easy, fun and really delicious way to spice up your healthy eating plan while adding much needed nutrients and antioxidants!
Food is the best medicine! Any time you can take preventive measures with your health I encourage it! Here’s one of my newest recipes that is not only yummy but also helps your body be and stay well!
Rich in antioxidants, nutrients such as iodine (supports thyroid function) and rich in omega acids, this recipe is a good one to cycle into your nutrition on a weekly basis.
1 cup black rice (heirloom)
2 tablespoons tahini (see photo above)
2 tablespoons miso dressing (see photo above)
3/4 pound organic, free range non-GMO grass fed ground buffalo
1 bag of Kelp noodles
6-8 oz. bag of seaweed (mixed bag)
One free range egg
Chop the broccoli into small pieces and add to boiling water, cook until soft. Drain and put broccoli into a large bowl.
Put the ground buffalo into a separate bowl and crack the egg on top. Using your hands, knead the mixture together. Divide the ground buffalo meat into four sections and using your hands shape into a burger patty and then lay each patty in a frying pan. Cook on medium-high flame or until cooked to desired temp on each side (a few minutes on each side – center should not be pink or bloody anymore).
Boil water on stove and add black rice, allow to cook until rice is soft. Then remove from heat and drain out water and add rice to the bowl.
Add kelp noodles and seaweed to pot of hot water and cook on high for a few minutes (no need to bring to a boil, just warm them up…the less you cook them the better as they will retain more of their nutrients). Drain and add to the bowl with other ingredients (rice & broccoli) then mix together.
Mix the Tahini & Miso dressing together – stir well. Mix 1/2 of the sauce mixture together and put 1/2 to the side.
Slice avocado into 1/4 inch thick strips.
Dish out a serving of the rice, noodle and seaweed mixture onto a plate, place a cooked buffalo burger on top. Add 1/2-1 tablespoon of the sauce to the top of the burger and then lay the avocado slices around or next to the burger. Serve and enjoy!
This can also be made without the rice if you are doing a grain free diet…however, if you are maybe choose to throw in some black beans to get in healthy carbs!!!!
*This recipe serves 4
Grain Free Pizza – Yes You Can!
Let’s face it almost everyone LOVES pizza, which is why the picture above is only of one small slice! I was so excited about this recipe I completely forgot to take a pic before I began devouring it
What a sad world it would be if we could never eat it. I always say, ‘all things in balance’. Well with this recipe you won’t be adding any negative marks on your balance sheet at all! Here’s a guilt free, cheat free, healthy and balanced version of pizza for you to enjoy. It is grain free and gluten free!
PIZZA CRUST INGREDIENTS:
1 heaping cup almond meal
Dash of Himalayan pink salt
1 whole egg
1-2 table spoons raw organic coconut oil
COOKING INSTRUCTIONS FOR CRUST:
Preheat over to 350 degrees. Using a 9-inch round baking pan, lightly grease pan with raw organic coconut oil. Pour pizza crust mix into pan. Using the back of a large spoon push the mix out in all directions until there is an even later of the mix filling the entire pan. Bake for 30 minutes. Remove from oven and allow yo cool for 30 minutes before moving on to the next step.
INGREDIENTS FOR PIZZA TOPPING:
1/2 cup Organic marinara sauce (preferable a sugar free one!)
1/4 cup Pesto
3/4 cup Daiya shredded mozerella cheese (dairy free!)
1/4 garlic clove
3/4 cup chopped organic mushrooms
1 6-8 oz. organic non GMO chicken breast
1 organic red pepper
Himalayan pink salt
1/4 head of organic broccoli (or about a handful)
Squeeze one half of the lemon over the chicken great and add a dash of the salt across the breast. Cook chicken great in a baking pan at 425 degrees for 15-25 minutes (depending on thickness of the chicken cut)…test for readiness by slicing the breast open and checking for any pinkness (if pink cook a few more minutes and check again).
Boil a small pot of water. Cut the broccoli into smaller pieces and add to boiling water. Cook until slightly soft, then drain water and set to the side to cool.
Dice onion & pepper & garlic clove (use as much as desired) and then lightly grease a frying pan with the remaining coconut oil. Place onions, pepper and mushrooms in the pan and cook on medium heat for a few minutes (until softened and onions are lightly browned).
Take pan with the pizza crust in it and add 1/2 cup of marinara sauce into the center of the crust, then add the 1/4 cup Pesto to the center as well. Taking the back of a large spoon, in circular motions work the sauces evenly across the entire pizza crust.
Add all veggies, try to speed them evenly. Take your chicken breast and tear it into slices. Sprinkle those across the pizza evenly.
Sprinkle the shredded cheese across the pizza evenly and bake at 350 degrees for 20-30 minutes or until the cheese begins to melt. Do not wait until cheese is completely melted, just slightly. You can test this by taking a butter knife and trying to spread the cheese…it should slightly smear but not be liquid.
Remove from heat and allow to cool for 20-30 minutes…ENJOY!!!!!
This recipe makes one small 9 inch round pizza (serves 1-2)
Smoothie Morning Bliss
2 cups of fresh uncooked kale
1/4 cup of organic blueberries
2 scoops of vanilla whey protein (Teras Whey or Wholefoods brand of whey)
1/4 cup organic unsweetened almond or coconut milk
8 oz. filtered water
Blend all together in a blender, nutra bullet or food processor, pour into a cup, chill for 20 minutes and enjoy!
Jicama Monster Nachos
Fresh cilantro (small handful)
1/2 pound of Ground turkey or bison meat
Hot sauce (look for one that has under 6 ingredients!)
Organic non-gmo black beans
Daiya vegan cheddar cheese or organic goats milk cheddar cheese
1 large jicama
Pre-heat oven to 350 degrees.
Slice jicama into 5 1/4 inch thick slices so that you end up with 5 circles. Lay these flat in a baking pan.
Sprinkle 4-8 drops of hot sauce (depending on your spice preference) onto each jicama round.
Cook black beans in boiling water until soft. Drain and cool. Add 2 tablespoons to 1/4 cup of beans to each round depending on desire.
Cook ground meat in a frying pan and then allow to cool. Once cool equally distribute the meat on top of each jicama round.
Slice and grill onion and then sprinkle about 1 teaspoon of the onions onto each jicama round.
Rip the cilantro into small pieces and sprinkle onto each jicama round.
Top each jicama round with a heaping tablespoon of cheddar cheese.
Bake in the oven on 350 degrees for approximately 20 minutes or until the cheese has fully melted and the jicama round is soft. Remove from heat and allow to cool for 20 minutes. Serve and enjoy!
Spaghetti Squash & Meatball Yum
1 large spaghetti squash
1 large glass jar of marinara sauce (look for one that has less than 6 ingredients in it)
3/4 pound of ground turkey or bison meat
Preheat oven to 425 degrees. Place spaghetti squash on a large pan and place in oven. Cook for 30-45 minutes or until the center of the squash is soft (test by poking it with a fork). Once cooked remove and allow to cool.
Reheat oven to 350 degrees.
Make meatballs by mixing one whole egg into a bowl with the meat. Using your hands, mix well. Then create small one inch by one inch round balls out of the meat and place into a lightly greased frying pan. In the frying pan cook the meatballs until the centers are no longer pink.
Cut the spaghetti squash in half and scoop out the seeds. Then fill the hole with the meat and then pour 1/4 cup of the marinara sauce on top of the meat. Place back onto pan and cook in the oven on 350 degrees for 15-20 minutes.
Paleo Modified Holiday Recipes
1 large container (12 oz.) of organic sour cream
3 boxes of gluten free (organic and non-gmo if possible) croutons (small cubes)
1/4 organic onion
3 large organic green apples (granny smith)
3/4 cup organic raisins
4 large organic stalks of celery
small handful of organic cilantro
small handful of organic parsley
5 table spoons of raw organic coconut oil (heat slightly before adding – until it becomes liquid)
2 cups of organic mushrooms
1/2 cup organic cranberries (whole)
1/4 cup organic chicken stock
Chop the onions, mushroom, apples, cilantro and parsley into small pieces. Put all ingredients except coconut oil and sour cream into a large mixing bowl. Using your hands mix the contents well.
Preheat oven to 350 degrees.
In a saucepan, put the sour cream and coconut oil. Place on stove on a medium low flame. Heat and stir.
Then pour over the top of the ingredients in the mixing bowl. Allow to cool for a few minutes and then using your hands knead and mix all the ingredients together thoroughly.
Pour all ingredients from the bowl into a large baking dish (I use a glass one that is 9×12). Place on middle oven rack and cook for 30-45 minutes.
*If you also like more mushy stuffing, before baking remove some of the mixture and stuff into your turkey and cook it inside of your bird.
Green Bean Dish
1 pound of whole organic green beans
1 cup organic almond slivers
1 clove of garlic
4 table spoons of raw organic coconut oil
2 cups of organic sliced mushrooms
Rip the ends off the green beans and wash them. Then place them into a large pot of boiling water. Boil for 7-9 minutes. Then remove from heat but leave the green beans in the water until next step is complete.
Dice the garlic clove (use no more then a small palm full of garlic). Place the coconut oil into a frying pan and spread evenly. Add the mushrooms and garlic to the frying pan and sauté on a medium flame until garlic is lightly browned and mushrooms have shrunken.
Drain water from green beans and then pour green beans and contents of the frying pan into a large serving bowl. Add almond slivers and then using two forks toss until well mixed and serve!
Mashed Sweet Potato
6 whole large organic sweet potatoes
1 tablespoon of cinnamon
1 stick of organic butter (sheep or goat milk butter if you can find it)
4 tablespoons of honey (manuka honey preferably)
Peel sweet potatoes or if you like you may leave the skin on to add texture. Bake sweet potatoes on oven rack on 475 degrees for 30-45 minutes or until soft in the middle. Remove from oven and allow to cool for 10 minutes. Slice the sweet potatoes and stick of butter then place them in a large pot, add the honey. Using a large spoon, mash the ingredients together and then turn on a low flame. Sprinkle the cinnamon in and stir well. Continue stirring. Warm until butter has completely melted. Serve and enjoy!
Baked Apple Cinnamon Delight
6 whole organic red apples (any kind will work)
2 tablespoons of agave
2 tablespoons of honey (manuka honey preferably)
2 tablespoons of raw organic coconut oil
1/2 cup almond meal
1/2 cup organic pecans (small pieces or crushed)
Preheat oven to 350 degrees. Slice apples into small cubes (remove cores) and place into a large pot of boiling water. Boil apples until soft. Remove from heat and drain out the water.
Add the cinnamon, agave, coconut oil, almond meal and honey into the pot with the cooked apples. Stir well and warm on a medium low flame for 4-5 minutes. Remove from heat and mix pecans in and stir well, then place contents of the pot into a baking dish. Bake in oven for 15-20 minutes and then remove and allow to cool for 10 minutes, then serve!
Ingredients: 3 cans of low sodium (distilled water) tuna fish, yellow or spicy brown mustard.
Cooking Instructions: Open and drain excess water. Empty into a bowl and using a fork break apart chunks of tuna. Add 2 to 3 teaspoons of mustard, mix thoroughly and enjoy!
Ingredients: One dozen organic free-range extra large brown eggs, dairy free low-fat mayonnaise (it’s ok if it is soy based, the small amount won’t hurt, but if you notice it effects your digestive tract then substitute for the mustard only), yellow mustard, spicy brown mustard and paprika.
Cooking Instructions: Boil water and add eggs, let cook for 10 minutes. Drain water and cool. Peel eggshells then slice eggs longwise in half. Place yolks into a separate bowl and place hard boiled halved egg whites onto a tray. Using a folk or electric whisk break up the yolks and mash into a paste. Add 1 tablespoon of mayonnaise (you can also completely omit the mayo!), 1 tablespoon of yellow mustard and 1 tablespoon of brown mustard (the mustard amounts can be increased or decreased depending on personal taste), sprinkle in ½ teaspoon of paprika and whisk/stir together until smooth. Using a teaspoon scoop the yolk mix into the halved hard-boiled eggs whites and lightly sprinkle paprika on top!
Ingredients: Spinach, Broccoli, Cucumber, Beets, White fish or chicken breast (or hard boiled eggs or tuna), Baby carrots, red bell pepper, black beans (or any other bean depending on preference), Brown rice gluten free bow tie pasta, walnuts, pecans, (organic) olive oil, vinegar, dill, and a lemon.
Cooking Instructions: Mix 2 teaspoons of olive oil, dill and ½ lemon juice, use as dressing! Cut up ½ bell pepper and ½ cucumber. Boil beans until done, drain and cool. Steam the broccoli and boil the beets and pasta (in separate pans) until done, drain and cool, then cut up and toss into the salad! Mix all, add your protein and a handful of pecans and walnuts and top off with a serving of fish. Finally drizzle salad dressing over it and enjoy!
Ingredients: ½ large Gluten Free Brown Rice Tortilla’s, Lettuce, Hot Chili Pepper Sauce (No Sodium – from Trader Joe’s), & Black beans and a shredded chicken breast (if desired – for a cheese fix add any organic shredded goats milk based cheese, use sparingly)….assemble as desired!
Egg whites (3 from whole eggs), one whole egg, 1/2 cup Oatmeal (I recommend gluten free oatmeal or you can use buckwheat as a substitute), organic raw honey or organic agave, stevia, a handful of blueberries, strawberries or 1/2 banana, and 1/8 teaspoon coconut oil
Mix eggs and oatmeal into a thick paste (desired consistency). Mix in stevia (sweeten as desired). Lightly coat pan with coconut oil. Drizzle desired amount of batter into pan to create pancake, cook on medium flame for about 1-2 minutes, flip pancake and repeat on opposite side. Remove and plate with 1-2 teaspoons of raw honey or organic agave, top with choice of fruit!
Ingredients: Strawberries, banana, blueberries, cantaloupe and pineapple, kiwi, papaya, and mango (or a mix of fruits that are in season, eat in season fruits ONLY).
Cooking Instructions: Cut all into squares mix and serve – no more than 1 cup.
Ingredients: 2-3 cans or filets of white tuna, celery, onion, white grapes (seedless), reduced fat dairy free mayonnaise (Trader Joe’s or Whole Foods), garlic powder, halved pecans.
Cooking Instructions: Bake tuna (or drain cans and mix) and place in refrigerator to cool. Dice onions and celery, place into a bowl. Add grapes and two handfuls of pecans, ½- 1 teaspoon of garlic and 1-3 tablespoons of dairy free reduced fat mayonnaise. Tear/shred tuna into small pieces and mix into bowl with other ingredients. Using hands gently kneed until well mixed, chill and serve!