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My company, Rachel's Basic Bites, is a small startup in the Kent county area of Rhode Island. I provide handcrafted granola bars, made with high quality organic ingredients.

The Food Blog

In The Beginning (0 Comments)

Published on November 21st, 2017 in Food Blog, Health Tips




“Be willing to be a beginner every single day”.



When trying to attempt  something NEW whether it’s an activity, skill or mindset, you WILL suck at it.




EMBRACE the suck

EMBRACE the awkwardness

EMBRACE the challenge










Because, over time, you will develop that skill more and more that each day passes and will get BETTER at it.


With anything new, you need to cultivate a growth mindset. You NEED to start at the bottom of the mountain and work your way up step by step. One you gain momentum, you will reach new ideas, insights and a new mindset. And eventually you will become an expert in your niche field in which you thought you could not with your old mindset.




SO, stop stopping yourself! Keep choosing to take baby steps forward and keep evolving into a better version of yourself.




You NEED to understand you are allowed to evolve into the person you need to become when working on your vision to come into reality.




In order to materialize what you desire, to be phenomenal, you MUST visualize it in detail.


This may mean you must work on it daily, piece by piece, brick by brick in building what you see for yourself.

This may mean sitting in a quiet space, closing your eyes and envisioning the result.

This may mean doing less with more focus to get ahead. Go an inch wide and a mile deep.

This may mean writing it down on paper, in a journal or notepad, daily.

This may mean immersing yourself fully in your work and gravitating towards like-minded individuals who are wiser, more influential and much further than yourself. This will help you to propel forward.

This may mean cutting out distractions such as people, places and things that no longer serve you in achieving your goals for the future.

This may mean digesting valuable content daily and implementing what works in where you want to go. This could be a book, podcast, video or live-stream, a mastermind group and/or mentors.

This may mean writing down your goals with reflecting and/or adjusting quite often.

This may mean rising earlier in getting off on the right foot with completing certain tasks in working towards those goals and visions.










It DOESN’T matter who you used to be. You are NOT your past. You are NOT your mistakes. You are ALLOWED to learn, grow and evolve daily. Everyday is a new opportunity to think, choose, decide and act differently in a way that suits and supports you in becoming the person you feel you ARE capable of being.





You ARE not less than. You are enough and so much more than because you are a child of God.

SO keep going! Keep shining your light and be better than yesterday.






“The expert in anything was once a beginner”.  -Helen Hayes


Broiled Stuffed Sweet Potatoes Boats (0 Comments)

Published on November 17th, 2017 in Food Blog, Health Tips




Sweet potato LOVE right here.


This is one of my favorite go-to meals. It’s wonderful when you you don’t have the extra time, it is very versatile with utilizing real food ingredients, not much fuss in the kitchen and packed full of nutrition to keep you fueled during your day. In the past, I’ve made a savory dish to Italian and now a taste of Mexican flair. They are fun to create in the kitchen with endless toppings to please a crowd or for just two. They are loaded with fiber, protein, essential nutrients and packs flavor. A guilt free meals you can feel good about serving to your family. Remember to nourish your mind, body and soul for overall well being.



Not only are sweet potatoes so tasty, but packs a punch of nutrients. This beloved sweet potato may be sweet, but not a potato or a yam. This beauty belongs from the gorgeous orange root tuber hails from the morning glory family.



Besides being powerfully healthy. Did you know, that they were an important factor in keeping Americans sustained through the hard times from the colonial, Revolutionary and the great depression era? We may welcome these beauties with butter, syrup and/or marshmallows, but these surprisingly sweet potatoes have so much to offer for our overall well being. Below are the many health benefits of this simple food item.








Provide kind carbohydrates that do not induce sugar cravings


Promote a healthy digestive system and help beat disease


May keep some cancers at bay


Excellent for eyes


Helps conquer PMS blues


Promotes fertility


Helps to tame inflammation


Promotes vitality and quality of life








NOW for the recipe below………………………………..







SERVES: about 4





2 medium sweet potatoes

1-2 tbsp olive oil

dash, sea salt

dash, black pepper

2-4 drops rosemary essential oil, or few sprigs of leaves

2 cups ground beef, or preferred

1/2 onion, chopped

1 cup black beans, rinsed and drained

2 tomatoes, medium, diced

2 jalapenos, sliced and diced

handful, spinach, organic

Asian chili garlic sauce, garnish

1-2 avocados, garnish

sour cream, garnish





Preheat oven with the broiler setting.

On a large baking sheet, with aluminum foil, drizzle the sweet potatoes with olive oil, sea salt, black pepper and herbs of your choice. Poke potatoes with a fork before placing in the broiler. Go ahead and wrap the potatoes in the foil.

Place in the oven to broil for about 45-60 minutes, or until softened.

When ready remove from oven and set aside.

In the meanwhile, prepare your preferred topping ingredients. In a non-stick skillet, brown the meat with seasoning of your choice. Add in your beans, veggies and whatever else your heart desires. Let saute until softened and fragrant. Next, scoop out some of the flesh of the potato and place in the pan mixture; mix well until combined. Remove from heat; set aside.

Fill the skins with the mixture from the pan evenly. Garnish with your favorite toppings. Enjoy.







NUTRITIONAL CONTENT: calories 800; total fat 40g; cholesterol 89mg; sodium 300mg; total carbohydrates 70g; dietary fiber 19g; sugars 2.9g; protein 40g; calcium 8%; iron 39% and potassium 53%.







Easy Creamy Caramel Sauce (0 Comments)

Published on November 13th, 2017 in Food Blog, Health Tips



Autumn has arrived and here is a super simple caramel sauce. I LOVE making this sauce especially around the holiday season. What’s better than a homemade liquid gold to drizzle in your coffee, over specialty desserts, breads and more?! It may sound complex, but this style of caramel sauce you can not go wrong. So much easier than you think.


Why buy store bought when you can easily make this at home?! You only need a few ingredients, no thermometer needed, and oh so velvety.


With this recipe you are basically melting the ingredients, bringing it up to a boil, and letting it cool. You only need unsalted butter, brown sugar and cream. You may, however, add in flavoring or spices for punch of holiday flair. When made from home it is easily customizable to your liking of taste and texture.





Serves: about 8



1 cup brown sugar, light or dark

4 tbsp butter, unsalted

1/2 cup cream, light, half & half, or heavy

1 tbsp vanilla, pure

dash, sea salt, to taste



In a medium heavy bottomed sauce, mix all the ingredients on med-low heat. Keep stirring lightly and let cook for about 7-1o minutes or until thickened.

Once thickened, remove from stove and turn off the heat. You may serve warm or keep chilled in the refrigerator.

Tip: If sauce is thin, cook a few minutes more.

Crockpot Chili with a Polish Flair (0 Comments)

Published on November 10th, 2017 in Food Blog, Health Tips




What’s better on a blustery fall or winters day with a slow cooked meal?! My husband and I love chili around this time of the year. It’s healthy comfort food, with real food ingredients, and not much fuss in the kitchen. So my question for you is, how do you like your chili?



I’ve made chili various ways from the traditional to vegan style and now a bowl chili with polish flair. This totally hit the spot with texture, taste and satiety.



Most may say that chili is greasy and unhealthy for you, but that is not the case at all. With modern chili recipes they are packed full of dense nutritional content and can be apart of a healthier lifestyle. Below are the many health benefits of chili that is good for you mind, body and soul.








Beans are an excellent source of protein, fiber and more.



Consuming enough fiber is critical for overall well being. Chilies, peppers and beans are great for that with keeping you regular and blood sugars stabilized especially for diabetics patients.



Peppers, bell peppers, tomatoes and tomato paste offers amazing benefits of vitamin C with improving your immune system.



A lot of people do not get enough of this and chili is a great vehicle for that key component.



This actually raises metabolic rates in losing weight. Even the sweet peppers can do this. Helps to reduce cravings for sugar and unhealthy fat. So add some spice to your life.



Chili can cause your body’s endorphins and seratonin to rise significantly which makes you happier.



Capsacium increases mucous production in which clears you up if you notice your nose dripping in result. So if next time you are feeling a cold coming on, make a pot of chili to boost your immunity and more.










SERVES: about 6-8



1 package Kielbasa

2 tbsp olive oil

1 onion, medium, red or white, chopped

2-3 garlic cloves, peeled and minced

2 jalapeno peepers, sliced and chopped

1 16 ounce can dark red kidney beans, drained and rinsed

1 16ounce can chickpeas, drained and rinsed

3 cups chicken broth, low sodium

1 cup water, filtered

1 cup tomato sauce, fresh or jarred

3 tbsp chili powder

2 tbsp brown sugar

2 tbsp red wine vinegar

2 tsp cumin

1 tbsp oregano, dried

3 bay leaves

sea salt, to taste

cilantro, garnish

sour cream, garnish




In a medium saucepan, on med-low heat, saute onions, garlic and jalapenos until soft and fragrant. Then remove sauteed mixture into crock-pot.

With the same pan, brown the Kielbasa; about 10 minutes. If not sliced, do so now before placing in the crock-pot.

Next, add in all the other items except for garnishes. Mix well together. Cover.

Let cook on low for 8-10 hours. Then about the last hour taste test and flavor if needed.

When ready, serve immediately and place chili in the decorative bowls and garnish. Enjoy!







NUTRITIONAL CONTENT: calories (servings 8) 681g; total fat 25g; cholesterol 25mg; total carbohydrates 70mg; dietary fiber 20g; sugars 11g; protein 30g; calcium 11%; Iron 51% and potassium 32%









Dark Chocolate Covered Peppermint Bites (0 Comments)

Published on November 8th, 2017 in Food Blog, Health Tips




It’s that time of the year with all the special Holiday tasty treats!




A super simple, vegan style, luxurious and melt in your mouth goodness from scratch. Why buy store bought when you can easily create these beauties in your own kitchen?!


With just a few ingredients on hand, without the extra unwanted calories and without the chemical shit storm you CAN feel good about serving or consuming. These beauties taste AH-mazing! I don’t know about you, but i love that refreshing feeling of peppermint and dark chocolate together. One of my absolute favorites. How about you?



For best texture and freshness, it’s best to keep them in the refrigerator or even in the freezer. IF they last that long. You may double this recipe for a bigger crowd to enjoy. This is a fun treat to gather all in the kitchen to create as well.





A perfect Holiday treat around Christmas, New Years, Valentine’s Day or even Easter.







NOT only does PEPPERMINT tastes good, BUT it offers many health benefits. A favorite medicine of the ancients, peppermint leaves, have been found in the Egyptian pyramids dating back to 1,000 BC. Modern scientific investigations have now confirmed the amazing benefits this plant has to offer and the many dozens of healing properties. Read below the many health benefits it has to offer.








Promotes a healthier respiratory system such as coughs, colds, asthma, allergies and Tubercolosis

Just inhaling peppermint promotes memory and relieves stress

This can be used topically for pain relief, hair and skin, fresh breathe and toothpaste.

Wonderful for patients with I.B.S in alleviating symptoms and quality of life

Helps with upset stomach and indigestion

A great treatment for infants that suffer with colic

Peppermint water helps to prevent nipple crack and pain when breastfeeding

Reduces chemotherapy induced nausea

Helps to inhibit the growth of prostate cancer

May protect against DNA damage and cell death caused by radiation exposure

The extract helps with oral care in reducing cavities and more

Blend peppermint oil into your shampoo, bodywash or lotion to cool the skin or remove dandruff from your skin or scalp







Okay……………shall we scroll down to this yummy recipe treat…………………………..








SERVES: about 8-10




1 cup shredded coconut

1 tbsp maple syrup

2 tbsp coconut oil, melted, unrefined and NON-Gmo

1/2 tsp peppermint essential oil or extract, no alcohol

2-4 ounces dark chocolate, good quality for best taste and benefits



Pulse coconut in a food processor or blender until a viscous texture ( thick flour consistency). Transfer to a small bowl: add in the sweetener, coconut oil and essential oil. Stir well until a thick paste is formed.

By using your hands, squeeze the coconut mixture about 8-10 balls (depending on size). May be messy, but fun to shape. Repeat until completed.

Then place the balls in a container, i prefer glass, and let cool in a refrigerator for about 20-30 minutes or until firm.

Meanwhile, melt the chocolate over a stove on low heat or utilize the microwave and melt at 20 second intervals until desired smoothness.

Then remove balls and coat in the chocolate with a fork and place on a sheet with parchment. Let set in the refrigerator. Enjoy when ready.







NUTRITIONAL CONTENT: calories 103; total fat 7.9g; cholesterol 2mg; total carbohydrates 7.6g; dietary fiber 1g; sugars 6g; protein 0.9g; calcium 1%; iron 7% and potassium 1%.





Pumpkin Hummus (0 Comments)

Published on November 6th, 2017 in Food Blog, Health Tips



I would like to share with you a hummus recipe with a holiday twist. Not sure what else to do with all that extra pumpkin puree besides the usual choices?!



Another great alternative is utilizing the pumpkin in a yummy side snack of hummus. I don’t know about you, but I love making hummus. This is one of my all time favorite snacks! How about you, how do you enjoy your hummus?! Do tell! One of my favorite styles of hummus is made with fresh lemon and basil which have great medicinal qualities when paired together and which that one is on my blog. I’ve made them with many types of flavors from Asian, to Mexican and the traditional style. So, this time i decided to re-create this hummus treat with holiday flair.



Not only is it delicious, but so nutritious. Between the ingredient combinations of pumpkin, herbs, the garlic and the beans make it wonderfully packed with nutritional content. Read below the many health benefits of GOOD FOR YOU chickpeas. I LOVE incorporating these beans into my burgers, chili, stews and tasty treats.







Helps to strengthen immunity and promotes the development of energy into the body

Improves the nervous system

Reduces blood cholesterol

Normalizes blood pressure

Prevents inflammation and blood clots

Reduces the risk of cancer development in the intestines

Promotes the development of anemia

An excellent source of fiber and protein







You may scroll down to the RECIPE…………………………..







SERVES: about 10



1-2 garlic cloves, fresh and peeled

2 tsp olive oil

2 tsp filtered water

1 can chickpeas, or preferred white bean, organic

2/3 cup pumpkin puree

1 tbsp maple syrup

1/2 tsp rosemary, dried or essential oil 2-3 drops

sea salt, to taste





In a medium saucepan, over low to medium heat, simmer garlic cloves for about 10-15 minutes or until golden and fragrant

Slice pumpkin, if fresh, into chunks and boil in a big pot until softened. then mash for puree style. Set aside. Let cool.

Then puree and blend all the ingredients together in a food processor or blender. If needed, add seasonings if needed.






NUTRITIONAL CONTENT: (1/4 cup per serving) calories 170; 10g total fat; no cholesterol; carbohydrates 14.8g; sugars 2.8g; sodium 200mg; 4g dietary fiber and 5g protein.



Pumpkin Pecan Protein Bites (0 Comments)

Published on November 3rd, 2017 in Food Blog, Health Tips




One of my all time favorite go-to snacks!


These no-bake are easy peasy, with real food ingredients, and packed full of goodness. Guilt free goodness with holiday flair. So super simple to whip up in no time, one bowl mixing and you can customize for your liking. These beauties will satisfy the sweet tooth party crowd without the extra calories.


These bites are so versatile. In the past I’ve used different nut butters, nuts, seeds and/or dried fruit and so on and so forth. They are enjoyable to make and a great way to let kids express their creativity in the kitchen. So, I hope you try these and let me know your thoughts. Go ahead in creating your own masterpiece in the kitchen, let me know what you came up with. I would LOVE to hear! Scroll down for more details on this tasty treat.




SERVES: about 16-18




1/2 cup peanut butter, organic

1/3 cup pumpkin puree

3/4 cups rolled oats, grounded

1/4 cup pecans, crushed

1/2 tsp cinnamon, ground

1 tbsp maple syrup, pure

dash, sea salt

handful, dark chocolate chips




In a medium bowl, place all ingredients together. Mix well.

Place the bowl in the refrigerator to set; about 10-2o minutes, or until firm

Take a spoon or use your hand to scoop and roll into balls with desired size in mind.

You may either keep in the refrigerator for freshness if it lasts that long or in freezer as well. You may use extra melted chocolate chips to cover each one for chocolately goodness.

That’s it! A yummy and healthier treat to keep you fueled.




NUTRITIONAL VALUE: (Servings 16) calories 74; total fat 5g; sodium 38mg; total carbohydrates 5.9g; dietary fiber 1.1g; protein 3g; iron 6% and potassium 2%.



Pumpkin-Banana Oat Chocolate Chip Bread (0 Comments)

Published on October 27th, 2017 in Food Blog, Health Tips



A fall inspired dessert that is mostly allergen friendly, so moist that it melts in your mouth and packed full of flavor. It has amazing texture of moisture, the natural sweetness of bananas and pumpkin, and the spices that tantalize the taste buds. Not only better for you, but tasty and super simple to whip up in the kitchen.


Oat flour is a great alternative to gluten sensitivities. They are technically gluten-free since they aren’t in the whole grain family of wheat, barley or rye category. Most grains contain protein gluten. But oats are oat flour and actually contain avenins. Oats are considered safe, easily digestible for most and less likely to cause negative reactions. So, the good news is as long as it is 100% pure oat flour and not cross contaminated by gluten rich flours, it is a great choice for those avoiding gluten. Below are the wonderful qualities of incorporating oat into your natural clean diet.











Consuming fiber rich foods can help prevent heart disease.



Regular consumption of water soluble, viscous forming fiber like these found in oats flours can reduce total and LDL cholesterol levels.



Oats help to control blood sugar and cholesterol levels and making it beneficial for diabetics.



Soluble fiber helps with reducing systolic and diastolic blood pressure



Most likely that the beta-glucan content of oats has a positive impact of feeling full longer.







SO now that we know most of the wonderful qualities of this food item that’s beneficial for our overall well being, let’s SCROLL down to this yummy treat.






SERVES: about 12-15




2 cups oat flour

1 tsp baking soda

3/4 tsp baking powder

3/4 tsp sea salt

1/2 tsp cinnamon

1/2 tsp ginger

2 bananas, ripe

1/2 cup pumpkin puree

1/4 cup maple

1/3 cup olive oil

1/2 cup dark chocolate chips


handful pecans, crushed or chopped

brown sugar, sprinkling



Preheat oven to 350 degrees. Grease loaf pan and set aside.

In a large bowl, combine all the dry ingredients; set aside.

In a medium bowl, combine all the wet ingredients. Stir well. Then add in the dry ingredients into the wet mixture; stir until combined. Add the chocolate chips.

Place mixture into the prepared pan and into the oven. Let bake in the middle rack for about 35-40 minutes, or until golden brown and knife comes out fairly clean in the middle.

Let cool completely. You may cover and place in the refrigerator overnight. Leftovers can be sliced and frozen for long lasting freshness if desired. Enjoy!




NUTRITIONAL VALUE: calories 95; sodium 111mg; potassium 148mg; total carbohydrates 22g; dietary fiber 2.6g; sugars 7.8g; protein 2.4g; calcium 1%; vitamin C 3% and Iron 5%. Very low in saturated fat, no cholesterol, high in fiber and very high in selenium and vitamin A type of treat.




Eggplant Parmesan Rollatini (0 Comments)

Published on October 24th, 2017 in Food Blog, Health Tips



This classic Eggplant Parmesan with a twist. It may seem a bit time consuming, but well worth it. Packed full of flavor and so tasty!


I LOVE to experiment and have been wanting to try this style out for awhile. Finally it was the right day to create this lovely dish. This exceeded my expectations with the end result. Comfort food at it’s finest while displaying elegance in one dish. So, i hope you come to try this and if you do let me know your thoughts.






Below are the healthy benefits of eggplant as well of the recipe of course.







I have always been an eggplant lover! How about you? What is your favorite way to incorporate them in a meal? Do tell!




They provide a great source of iron, calcium and other minerals that are required by the body.

Eggplants contain certain essential phyto-nutrients which improve blood circulation and help to nourish the brain.

A source of fiber in which protects the digestive tract and protects against colon cancer.

It is low in calories about 35 per cup.

Helps to control and manage diabetes for centuries.

Eggplant is very heart healthy. For best healthy results, bake them in reducing the fat content which is harmful and heavy. This will allow more flavor and overall goodness in lowering bad cholesterol levels in the body.

Eggplants are high in bioflavonoids which are known to control high blood pressure and relieve stress.

And regular consumption of this food item prevents blood clots due to vitamin K levels and the bioflavonoids, which strengthens capillaries.









NOW…………………ON TO THE RECIPE………………………….








SERVES: about 13




2-3 eggplants

2 cups ricotta

1 cup mozzarella

1/2 cup Parmesan

1/4 cup basil, fresh, chopped

1 egg

dash, sea salt

dash, black pepper

1/2 cups marinara




Preheat oven 350 degrees

Slice the ends of the eggplant; then cut about 1/4 inch slices and lay them out on a baking sheet covered with parchment.

Slightly salt both sides; let sweat to remove extra moisture for about 20 minutes. Let dry out.

Place them in the oven to bake for 20 minutes.

In the meantime, make the filling. Place all cheeses, basil and egg together; stir well. set aside.

When ready, remove eggplant from the oven and increase the temperature to 400 degrees.

Spoon about tablespoon of mixture onto the eggplant slices, then roll up and repeat until completed.

In a 11×17 baking sheet, pour about 1/2 cup of sauce to the bottom surface, then add the roll ups side by side seam down. Pour remaining sauce on the top with basil and Parmesan for garnishing.

Place in the oven; let bake for another 25 minutes, or until soft, golden brown and melted.

Serve immediately. Enjoy!





One of the biggest mistakes (0 Comments)

Published on September 13th, 2017 in Health Tips




To often we find ourselves with negative self talk.


We may say………

I AM sad

I AM angry

I AM tired

I AM not worthy

I AM not good at this




Well, you get the idea. But our biggest mistake is being defined by our emotions. That is NOT true!



We are NOT our emotions. It’s good to acknowledge them, but we are NOT them.




It’s important to feel the emotion, let it go and move on. Feelings come and go. Pain is only temporary. They do NOT define us unless you choose to let them!

A slight acknowledgement with self talk can change this for you.



Instead say…….

“I AM feeling _________?”.




Therefore, you will be able to separate your emotions. Which will be the first step in the right direction in moving through the emotions.




So, whenever those unhealthy emotions come over you know that it will pass and redirect those emotions towards a more positive mindset with the “Power of Yet”.






“I don’t get it”

“I can’t do this”

“This doesn’t work”



Take a deep breath. Go for a walk or meditate in silence. Then add a “Yet” to the end of your sentence.



As in:



“I don’t get it….yet”

“I can’t do this….yet”

“this doesn’t work….yet”