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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

Rhubarb Berry Crisp (0 Comments)

Published on May 16th, 2017 in Food Blog




Around this time of the year, rhubarb is quite popular and easily utilized in many dishes. Although it may taste like a fruit, it is considered a vegetable with wonderful nutritional properties. I am sharing with you a recipe i made a few years on my blog and decided today was the day to recreate this yummy treat. It has been on my mind to make this simple and elegant dish.


I LOVE when rhubarb is in season! How about you, have you explored using rhubarb in your dishes?


Did you know, that rhubarb dates all the way back to the 2700 BC where it was grown and used in China for medicinal purposes? And it came into America in the 1700′s from all the way from Maine to Massachusetts. Rhubarb does have many beneficial properties for your mind, body and soul for overall well being. Rhubarb is so versatile, nutritious and so tasty. Below are the numerous benefits of this simple super food item.




Aids in weight loss

Stimulates bone growth and repair

Helps prevent Alzheimer’s

Stimulates production of red blood cells

Reduces the risk of cardiovascular disease

Strengthens your digestive system

Relieves constipation

Improves liver health

Improves sugar levels in your system

High in vitamin C, K, fiber and calcium


Improves peristaltic movements




NOW let’s scroll down to the recipe…….





SERVES: about 6





4 cups rhubarb, cleaned and chopped evenly

2 cups blueberries

1 cup raspberries

1/3 cup coconut flour

1 juice of a lemon

1 zest of a lemon

2 tbsp maple syrup

dash, sea salt


1/2 cup unsalted butter, or 1/3 coconut oil

1/3 cup brown sugar, or coconut sugar

1/2 cup coconut flour

2 cups rolled oats

1 tbsp cinnamon, ground

sea salt, pinch




Preheat oven to 375 degrees.

Ina large bowl, tossing gently the fruit with the sugar, lemon juice, zest, sea salt and flour.

In a separate bowl, combine butter, sugar, flour and the cinnamon; mix well with a fork. Add in the oats; mix to combine.

In a lightly greased baking dish, 9x 13, pour fruit mixture into the pan evenly. Add the crumble right on top with even distribution.

Allow to bake for about 35-40 minutes, or until bubbly and golden brown. You may serve chilled or warm.





NUTRITIONAL CONTENT: calories 300; total fat 17g; cholesterol 41mg; sodium 158mg; potassium 432mg; total carbohydrates 40g; dietary fiber 7.3g; protein 5.4g; vitamin A 11%; vitamin C 43%; calcium 10% and iron 13%.




Slow Cooked Jerk Chicken (0 Comments)

Published on May 12th, 2017 in Food Blog




I don’t know about you, but I LOVE Caribbean food! It always reminds me of my wonderful travels through the islands of Bermuda, Bahamas, Jamaica, Aruba, the US virgin islands and many more with the culture of delicious and unique food, people and feel good vibes. How about you, what is your favorite island destination?



Today i am sharing a fresh and flavorful Jamaican sauce called “Jerk”. This style of cooking is when the meat is dry rubbed or a wet marinade with a very hot and spicy mixture. The term “Jerk” has said to come from the word Charqui, a Spanish term of Quechua origin for jerked or dried meat, which became the word in the English form Jerky. Jerk seasoning relies heavily on two items: allspice and Scotch bonnet peppers. And other ingredients include cinnamon, cloves, scallions, nutmeg, thyme, garlic, brown sugar, ginger and sea salt.



Though Jamaican jerk sauce was derived from African ancestry and modified over hundreds of years as numerous cultures added their influences. From the start, changes had to be made since the Coromantee slaves found themselves in new surroundings on the island of Jamaica and were forced to use what was available to them. Naturally some of the original ingredients were added or substituted as necessary. One new addition to the recipe was the Scotch Bonnet Peppers which is responsible for the heat content found in Caribbean jerks.



Jerk cooking and seasoning has followed the Caribbean diaspora all over the world and different forms of jerk can be found at restaurants almost anywhere a significant population of Caribbean descents exists from the UK, Canada and USA. Although this seasoning is traditionally used in chicken or pork, you may find modern cooking of recipes also apply to fish, shellfish, shrimp, beef, lamb, veggies or tofu.






NOW you may scroll down for the recipe……………













1 package of split chicken breast, or chicken thighs

1 lime, fresh

2 tsp sea salt

2 tsp black pepper

5 garlic cloves, chopped

1/2 tbsp cinnamon, ground

1/2 tbsp allspice, ground

1/2 tbsp nutmeg, ground

2 tbsp brown sugar

1/2 cup pineapple juice or chunks

3 scallions, chopped

1 tbsp ginger, fresh or ground

1 tbsp soy sauce

1-2 sprigs thyme, fresh

1-2 habaneros or sriracha sauce, splash

1 package corn, organic

1 can or dried black beans






Prepare chicken. If split, you may cut in half for smaller portions. Dry pat the chicken and season with salt and pepper.

In a food processor, combine lime, garlic, spices, herbs, soy, scallions, sugar, peppers and pineapple; let pulse for about 20-30 seconds. Place the mixture in a medium bowl and immerse the chicken; let soak for about 30 minutes in refrigerator, or overnight.

In the crock pot, place the corn and veggies on the bottom. Then add in the jerk chicken over the veggies. You may add more pineapple chunks and sprinkled thyme to the pot. Cover the crock pot and let cook on high for 3 to 4 hours.

When chicken is fully cooked, remove and place meat on a sheet pan with parchment underneath; broil for a crisp and deep brown color with the rack being about 4-5 inches below the broiler. Let cook for about 4-5 minutes or until desired texture.

While chicken is getting a good char on, slowly simmer the remaining of the jerk sauce over low to medium; about 5 minutes or until thickened. Then brush over the chicken and serve with rice, veggies and beans.






NUTRITIONAL CONTENT: (servings for 3) calories 150; total fat 3.2g; cholesterol 25mg;sodium 700mg; potassium 384mg; total carbohydrates 22.6g; sugars 11g; protein 10.7g vitamin A 10%; vitamin C 114%; calcium 13% and iron 17%.






Baked Turkey Meatballs (0 Comments)

Published on May 4th, 2017 in Food Blog




Growing up in an Italian family, my mom and Grandpa always made fresh sauce or gravy with meatballs every Sunday for dinner. And now I love creating my own version as well for my family too. It’s simple, versatile, with the freshest of ingredients and tastes like you’ve gone to heaven and back. Seriously. The aromatics just permeate throughout the home. I believe fresh is always best. It tastes so much better than the store bought varieties in the marketplace. So, why buy store bought when you can make it in your own kitchen along with delicious meatballs for your loved ones?!




With this meatball recipe I baked them in the oven and utilized lean ground turkey for a healthier alternative. although i enjoy the traditional route, I believe variety is the spice of life. Choosing lean cuts of meat can help to reduce blood cholesterol levels and promote heart health. Turkey meat is low in calories and fat, but high in proteins and B vitamins. It’s best to look for organically grown and pasture raised styles versus the conventional types that are laden with chemicals and such. It’s better for the animal, yourself and the planet with healthier choices. Not all ground turkey is lean as you think, so it’s important to read those labels before purchasing. Also look out for low fat and watch out for sodium content which may be higher than the recommended daily intake. Be mindful.




OKAY…..let’s move on to the recipe…..





YIELDS: about 20




1 pound lean ground turkey

1 egg

1/2 cup bread crumbs

1/4 cup basil or parsley, chopped

2 garlic cloves, minced

1/4 cup mushrooms, diced

1/4 cup mozzarella, shredded

1 tsp sea salt, to taste

1 tsp black pepper, to taste






Preheat oven to 400 degrees.

Lightly grease sheet pan with oil or use parchment; set aside.

In a saucepan, over med-low heat, saute onions, mushrooms and garlic until soft and fragrant. Remove from heat.

In a medium bowl, add the saute mixture into the bowl and the rest of the ingredients together. Mix well. Roll the meat mixture with your hands and place onto sheet pan.

Place the sheet pan into the oven; let cook for about 15-20 minutes, or until no longer pink in the middle and cooked through.

While the turkey meatballs are baking, you can utilize this time to make the sauce if you have not yet. When the meatballs are fully cooked you may add them into the sauce or place separately and having a dipping bowl for the sauce when ready to serve.




NUTRITIONAL CONTENT: calories 48; total fat 2g; cholesterol 25mg; sodium 136mg; potassium 89mg; total carbohydrates 22mg;dietary fiber 0.2g; protein 5.3g; vitamin A and calcium 1%.

Peanut Butter Blondies (0 Comments)

Published on May 2nd, 2017 in Food Blog



These blonde beauty brownies that i am sharing with you are made with a secret ingredient. They are super simple to create, packed full of nutrients and tasty!


These lovelies are made with white (Cannellini) beans, maple syrup, organic peanut butter and dark chocolate chips. A soft, creamy and rich dough consistency that tastes like a chocolate chip cookie. It is a vegan and gluten free style of brownie that can easily be whipped up in just a few minutes and baked with real food ingredients for your loved ones at home. Guilt free goodness.


Beans are a great alternative to incorporate into snacks and treats for added nutrients. They are highly rich in fiber and protein without be overloaded with calories. There are many benefits with this simple staple food item. Read on for more details followed by the recipe.






These beans are very low in calories while providing a feeling of fullness to your meals.



Cannellini beans have the ability to help maintain healthy and normal blood sugar levels. Healthy amounts are normal but as a spike in blood sugar results commonly with diabetes which is quite destructive and impacts many people in the USA about 3 million each year. The amylase inhibitor helps to fight this problem and reduce the risk of diabetes due to high fiber content. Proper fiber consumption is vital in preventing the risk of diseases. the Academy of Nutrition and Diatetics recommends a high fiber diet like whole grains, beans, veggies, fruit and nuts.



These beans help to protect your heart by lowering LDL levels in your system to reduce coronary heart disease. By eating a healthy diet it is very likely to regulate your cholesterol levels while being much safer than dangerous medications many doctors prescribe along with side effects too.



Beans have an antioxidant level which helps to fight oxidative stress caused by free radicals in your diet and surroundings. They also contain polyphenols, an antioxidant, which decreases the risk of heart disease and cancer. Definitely a cancer fighting food item to incorporate to your natural clean diet.



Beans play a powerful role in protecting your skin by the content it contains of ferulic acid which prevents sun damage. A study from the Duke University says when added as a topical solution of vitamin C and E, it doubled the protection of sunblock offered and reduced skin cell death when exposed to excessive rays. Wow!



Recent research suggests that a plant based dietary fiber may actually help treat the disease. So, it’s a good idea to include these beans in your clean diet.




The best thing about these wonderful beans is they are valuable source of several nutrients, plus almost 25% of the daily recommended fiber intake. Just one serving contains 90 calories, 80mg of calcium, 19g carbohydrates, 7g of protein, 6g fiber and 270mg of potassium.




NOW…….for the recipe details









1 can 15ounce of white beans, or dry

1/2 cup peanut butter, organic

1/3 cup maple, or honey

1 tsp vanilla

1/2 tsp sea salt

1/2 tsp baking powder

1/4 tsp baking soda

1/3 cup dark chocolate chips




Preheat oven 350 degrees.

Grease a 8×8 inch glass or non-stick baking dish with oil or butter.

In a food processor, mix all ingredients until smooth except for the chocolate chips.

Add the chocolate chips and blend well together. Remove the mixture into the [prepared baking dish and distribute evenly with a spoon. You may sprinkle more chips or any other extras on the surface.

Place in the oven and let cook for about 20-30 minutes, or until golden brown around the edges or toothpick comes out clean in center.

Let cool completely for 10 minutes to allow to set. Then slice about 16 bars depending on size.




For cake like add in one egg.

You may replace or add in any other toppings like nuts, dried fruits or seeds.

You may warm up or have it chilled and store in refrigerator for about a week.





NUTRITIONAL CONTENT: 90 calories per serving; total fat 4.6g; sodium 213mg; potassium 82mg; total carbohydrates 10g; dietary fiber 1.9g; sugars 5.7g; protein 3.2g; vitamin C 1%; calcium 2% and iron 7%.








The Importance of Hydration (0 Comments)

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



Water is vital for overall well being from maintaining body temperature, more skin glow, removing waste from the body and lubricating joints. In order for your body to function properly hydration is crucial for every cell, tissue and organs.


“We forget that the water cycle and life cycle are one”. – Jacques Cousteau





Most people will tell you to consume 6-8 glasses of water, which is reasonable, but everyone’s needs are different from one another. Most healthy people can stay well hydratyed by drinking water whenever they may feel thirsty. But for some, they may need fewer than 8 glasses a day. The general rule of thumb is to check your urine. If urine is colorless or light yellow, you are hydrated. If it’s dark amber in color, you need to drink more to hydrate.


Most cases water is the best solution for hydration. If you are a coffee drinker like myself, consuming about 2-4 cup ounces is not harmful for most. However, it’s best to limit caffeinated drinks. For people with caffeine sensitivities, you may experience more anxiousness or jittery vibes. Be mindful. Other drinks or foods can help you stay hydrated such as cucumbers, watermelon, milk, teas, cantaloupe, avocados, coconut oil, certain nuts and soup broths. Also watch out for the sugar and salt content in juices especially with packaged drinks. Keep those to a minimum.


Sports drinks can be helpful when working out at a higher intensity level for more than an hour due to replacing electrolytes and energy. It also helps to absorb water. Just check the labels with some sports drinks due to high levels of sugar, salt and any caffeine listed. Remember to stay within the 200-300mg for caffeine consumption.







To reduce costs carry a reusable water bottle and refill throughout the day.


Try adding lemons, limes or fruit to your plain water to add taste and health benefits of nutrients.


Always consume water, before, during and after a workout session.


If feeling hungry, go for the water first. Thirst is often confused with hunger.


If you can not remember to drink up, schedule it in. Drink up when you rise, at breakfast, for lunch, and dinner, and when you hit the sack.





Little or no urine


dark urine


dry mouth






dizzy or feeling  lightheaded






Do NOT wait until you feel these symptoms of thirst. Drink plenty throughout the day.



People who workout at a high intensity or for too long, pregnant moms, breast feeding mom, someone who has medical issues or are sick may be at risk for dehydration. Older adults are at risk due to a delayed response to sensing thirst.





Remember water makes up half your body weight, always replenish. You lose water each day when going to the bathroom, sweating or even when breathing. Levels increase when it’s very hot or humid, physical activity or even a fever. And vomiting and diarrhea can lead to a rapid water loss too. Always be mindful throughout the day in how you feel and what you are doing.







Healthy Benefits of Stretching (0 Comments)

Published on April 11th, 2017 in Health Tips



A body in motion wants to stay in motion. A body at rest seeks more rest.



Stretching is so natural and automatic from the time we wake up in the morning and after a long period of being stationary. This simple healthy habit surely pay off.


While there are many health benefits to regular exercise whether it’s gardening, walking or hiking, incorporating daily stretching in our lives is vital. Whether it’s for your regular workout or just alone it is beneficial and important for our overall well being.



Take care of your body. It’s the only place you have to live.





The most obvious benefits of stretching is to promote more flexibility with a wide range of movement safely. The less we stretch or the less we move our bodies, we are likely to fall in that trap of muscle strains and soft tissue injuries especially as we age. Having an increase of flexibility will promote moving with more ease, improved balance and coordination.

Stretching also causes correct posture by lengthening tighter muscles that pull areas of the body away from certain positions. Being able to stretch those muscles of the lower back, chest and shoulder area can better align and improve your posture.

This simple benefit may help with preventing injuries due to providing more blood flow to the muscles which, in turn, better circulation throughout your body. This helps to reduce muscle soreness and helpful in a quick recovery from muscle and joint injuries. Research has shown a reduction in cholesterol when performing prolonged workouts like yoga in your body.



When you experience chronic stress your muscles tend to contract and become tense. This tension can spread throughout every body part. Stretching and exercising can alleviate tensions quickly. A natural mood enhancer minus the side affects of medications. Just allowing yourself 20 minutes of mindful stretching a day can calm the mind and rejuvenate the soul in the process. It encourages those good feel chemicals of endorphins with promoting tranquility and euphoria. You may want to think about stretching more before going to bed for a comfortable sleeping experience.



Important to do this the right way in order to gain the benefits of this simple healthy habit of stretching. Most suggest to hold the stretch at the first sensation of resistance, then breathe your way through it. Always modify, adapt, and adjust the stretch to suit your personal needs. You may use padding for your knees, or try the same stretch in a different position like standing or sitting. Imagine and feel the tissues become more supple over time. It takes regular practice and always be mindful in how you feel.



It’s important to change your thinking from “I am so tight” to ” This is what my body needed” and “Becoming more flexible every time I do this”.




So, go ahead and stretch to nourish your mind, body and soul for overall well being.





Healthy Benefits Of Coffee (0 Comments)

Published on March 31st, 2017 in Food Blog, Health Tips



Oh coffee, how do I LOVE thee.



I don’t know about you, but it is the one thing i can’t go without even for just one day. I AM a coffee lover. I love rising early to the smell and sound of coffee brewing before anyone else gets up before the day starts. Just the aroma, then that first sip and you feel like you’ve gone to heaven and back. But that cup of robust coffee may pack more than just an energy boost.


There has been numerous research emerging to suggest that coffee has many health benefits for our overall well being from preventing diabetes to lowering the risk of liver disease.


Here is a little history on coffee consumption back in the day for over centuries.


In the 17th century England and the popularity of coffee gave rise to a number of coffee houses which was dubbed “penny universities” because with a penny a person could buy a cup of coffee and have stimulating conversations with others.



Now, in the present, over 400 billion cups are consumed every year, coffee is one of the world’s most popular beverage. You may ask, what is coffees superpower?





The possible health benefits with drinking coffee may include protecting the heart and brain, liver cancer and diabetes.



Just having a cup of black coffee an hour before working out can improve performance by 11-12%. Caffeine increases adrenaline levels in your blood which helps for physical exertion.



Coffee contains magnesium and potassium, which helps the body use insulin, regulating blood sugar levels and reducing overall cravings you may have with sugary treats.



Caffeine in coffee helps to break down body fat and use it as fuel for training.



Moderate caffeine consumption intake about, 1-6 cups of coffee daily, helps you focus and improve mental alertness.



Coffee lowers your risk of death by 25% of premature factors than those who didn’t drink coffee.



Studies have shown that regular coffee consumption increases brain health by 25%. There is evidence with coffee promoting more activity in the part of the brain affected by this disease.



Coffee helps to decrease your insulin sensitivity and impairs glucose tolerance, therefore reduces your risk of type 2 diabetes.



High caffeine levels in your blood reduces the risk for Alzheimer’s while lowering risk of dementia.



It helps to brighten your mood, helps fight depression and lowers your risk of suicide. Caffeine stimulates the central nervous system and producton of neurotransmitters like serotonin, dopamine and noradrenaline, which elevates mood. Two cups a coffee a day prevents risk of suicide by 25%.





Although coffee has many benefits, here are some DISADVANTAGES of coffee.




Bad coffee can be toxic due to lots of impurities which may cause sickness, headaches or a general bad feeling. Invest in high quality and specialty coffees.


It can kill you if drinking between 80-100 cups in a short session. This dose is lethal but by time you reach this point, you’ll be vomiting most of it out since 23 liters of any liquid is a lot even drinking water in that amount is bad.


Too much coffee can cause insomnia and restlessness due to the caffeine content. Your recommended (max) amount for caffeine is about 400 milligrams, about the amount of 4 cups of coffee. If you are sensitive, be mindful.


Use filtered coffee if cholesterol is high due to the cafestol and kahweol containing in coffee which raise LDL cholesterol levels. These two are mostly found in espresso, Turkish coffee and french press styles.






You should be mindful to coffee consumption if you have high cholesterol, sensitivity to caffeine, pregnant or a a child. But for others it can be beneficial for you with preventing serious diseases, boost your mind and body and help with weight loss. Remember good quality coffee is best that’s toxin free like most specialty types. So, go ahead and have that cup of Joe!!








Matcha Green Tea Energy Bites (0 Comments)

Published on March 21st, 2017 in Food Blog




These Matcha Energy bites are a way to keep your energy sustained while maintaining calmness in the body. It has a tasty blend of coconut, green tea and a touch of dark chocolate. It’s super simple, made with real food nutrients, and so tasty!


If you love green tea, you are going to enjoy this tasty treat. Matcha is a fine green tea powder, which has 10 times the health benefits of regular green tea due to drinking the whole leaf. It is mostly produced in Japan. The green tea leaves are shaded from the last few weeks of their growth, which increases chlorophyll content and creating that beautiful vivid green color. Then, the leaves are carefully grounded with stone grinding wheels to produce a fine powder. The powder may be used to brew a highly antioxidant rich frothy green tea or used in recipes and baked goods. Due to not being strained out, you are in fact consuming the entire leaf.



There are numerous health benefits in consuming Matcha on a regular basis. Below are some of the health benefits.




This tea is unique because of the way it’s been processed with very high levels of L – Theanine which helps to balance the caffeine levels in the tea.




Matcha has a high concentration of antioxidants. One study found that it has 137x the polyphenols than regular green tea. It contains over 60x the antioxidants in spinach and dark chocolate. There is also evidence that polyphenols may protect the effects of some cancers.




Burn baby burn! E.G.C.G, found in high amounts in Matcha, has shown to increase the rate of burning stored fat as energy, and as well as lowering the formation of fat cells in the body. Matcha burns more calories due to the levels of catechins in this tea. Not too shabby. And great benefits during those workouts too.




In the way this tea is produced, it’s richer in chlorophyll than any other tea out there. In turn, it helps to detoxify any impurities in the body from toxins, heavy metals, dioxin and hormone disrupters.




Matcha contains up to 5x more of L – Theanine, an amino acid, which is capable of inducing alpha wave activity in the brain. Stress is known to induce the brain’s beta wave, increasing more of an agitated state in the body. Alpha wave activity can relieve stress, promote relaxation and lower blood pressure. Although there may be caffeine, but the relaxing properties of L – Theanine counterbalances the “jittery” effects of caffeine. This helps to improve concentration and clarity of the mind without producing any nervous energy like coffee does.




This amazing tea in the leaves contain a high source of easily absorbable dietary fiber. The fiber helps to ease constipation and stabilize blood sugar levels.




Matcha is wonderful for a “pick-me-up” anytime you need extra focus. A great substitute for coffee or any caffeinated drinks because it provides you sustained energy without the headaches you may get from a coffee crash. Something to think about.




Matcha is mostly available as a concentrated powder and can be found in most health store or you may find them online like it did. Make sure you do your research. Make sure it’s high quality and organic due to not being altered with artificial fertilizers, herbicides and pesticides. This tea has an earthy taste to it, so, it may take time to get used to. I enjoy my matcha tea with any nut or plant based milks then just water. It creates more taste, texture and satiety especially coconut milk. My favorite. And its’ also best to let boil and set aside before adding in the tea aspect otherwise it’ll be too grassy of a taste.




You may scroll down a bit for the recipe……..





SERVES: about 18




1/2 cup peanut butter, organic

1/4 cup maple syrup

1 tbsp coconut oil, non-GMO and unrefined

1 1/2 cup rolled oats

1/2 tsp Matcha green tea powder

sea salt, dash

1/4 cup dark chocolate chips




In a medium saucepan, on low heat, melt the peanut butter, maple and coconut oil until dissolved and combined well. Remove from heat. Set aside.

In a small bowl, add in the oats, flax, Matcha and sea salt together. Mix well.

Pour the wet mixture into the dry ingredients and blend well. It will be a bit sticky.

Then scoop with a spoon (about 1 inch or so) and roll in between your hands. Place on a cookie sheet or in an airtight container. Repeat the process until done.

You may enjoy immediately or keep them in the refrigerator in an airtight container. This tasty treat will keep up to a week.




NUTRITIONAL CONTENT: calories 96; total fat 5.4g; sodium 34mg; potassium 82mg; total carbohydrates 10.2g; dietary fiber 1.2g; sugars 4g; protein 2.9g; calcium 1% and Iron 6%.









Healthy Benefits of Mindful Eating (0 Comments)

Published on March 20th, 2017 in Health Tips



“A healthy outside starts from the inside”.  – Robert Urich



Eating healthy isn’t always the easiest route to follow, but so many health benefits on many levels. Food is the source of energy for all our bodily functions and directly affects our mind and body in every area of our life. It can also conserve your money down the road with medical costs.


There are many reasons for wanting to eat well. Normally it may begin with weight loss and all around good health, but eating healthy goes way beyond that with many benefits. No matter what the reasons are that drive you, below are the numerous health benefits in fueling your body well.




MORE PRODUCTIVITY – Eating certain foods like healthy fats, proteins or veggies such as fish, avocados, coconuts and leafy greens may help prevent Alzheimer’s or dementia. Choosing a path towards healthier choices will make your brain promotes the proper fuel it needs for more energy and increased overall productivity in your life.


MORE JOYFUL – What we eat does impact our brain. It’s important to be mindful in what you are allowing to consume in your body. Certain foods like dark chocolate or bananas are excellent mood enhancing foods. Have awareness in what you are eating, ask yourself why and how you are feeling. Emotional eating is a contributing factor towards an unhealthy path.


STRESS RELIEVER – The types of food choices you allow will either reduce or increase levels of cortisol, stress hormone, in your body. By eating more protein rich foods and healthy fats this will decrease the unwanted levels of this hormone.


MONEY SAVER – By eating healthier, you should have a reduction in medical bills and ailments. When choosing foods like berries, apples or yogurt instead of candy or chips, you are getting the nutrients necessary and value bang for your buck.


TASTY FOODS – The more you change your habits with food and increase nutrient packed items, the more you crave and turn away from junk foods. And it always tastes better when you create meals from home than any other fast food chain.


AGING GRACEFUL – When consuming nutrients rich items into your natural diet like healthy fats, lean proteins fruits and greens help to protect and improve your skin. If you want more glow, eat clean. Eat more from the Earth and less from a box.


LIVING LONGER – Adopting a healthier lifestyle will promote more vitality in nourishing your mind, body and soul. With all these benefits above it compounds to help you put more years in your life while more life in your years.


A HEALTHIER YOU – This one is a no brainer. Eating healthy to be healthier. By choosing a healthy lifestyle you lower your risk of chronic diseases like cancers, diabetes, obesity and heart disease. Eating clean not only transforms your body, but your mind and emotional state.




Be sure to try and eat cleaner to promote positive overall well being. Always start small and gradually add in healthier options and cook more at home, increase as time goes on. Just allow yourself to take small steps in the right direction and you will notice the benefits it has to offer. The more you are aware, mindfulness, the more natural the process becomes.




“The concept of total wellness recognizes that our every thought, words, and behavior affects our greater health and well being. And we, in turn, are affected not only emotionally but also physically and spiritually”.  – Greg Anderson







Easy Breezy Banana Bread (0 Comments)

Published on March 15th, 2017 in Food Blog



A super simple dessert that only requires one bowl and a spatula. So moist, with wholesome ingredients and delicious. And yes, I said no mixer needed. No mess and no fuss baking. This recipe is mostly allergen free with utilizing non-dairy milk and a mix of grain free flours. But you may use your preferred style of ingredients . It is wonderful to create ahead of time for company, breakfast, or a wholesome snack for on-the-go.


If you go bananas for bananas, you are NOT alone. I love bananas and can not go one day without them. There are many benefits of consuming this humble food item. It turns out that this simple food item carries all sorts of mind, body and beauty benefits such as fueling through your workouts, reducing stress levels in the body, to lowering your risk of stroke. They also ease and soothe achy muscles and those leg cramps, reduce eye puffiness and soften your hair while preserving elasticity.



And, don’t FORGET to save those peels too! There are many uses and benefits with those slippery peels.


There’s nothing worse than a need to scratch. If you have a nasty bug bite, poison ivy or rash, rub the inside of the peel directly on the itch to soothe and heal.


Puffy eyes? Rub the peel to the affected area for about 5 minutes until the peel browns. Repeat the process 3x a day for clearer skin in just a few days, beauty gurus say.


Composting. Bananas help to break down quickly and infuse compost with nutrients which helps to make it richer by the time it’s ready to place on your garden.


Those pesky pests! Cut up banana slices and bury them one or two inches underneath the soil at the base near the affected plants.


Attract birds and butterflies. Setting out overripe bananas or peels on your yard will help polinate plants and promote biodiversity.



The original fast food item is better for the skin, it’s nutritious and great for the environment, plus many tasty dishes await for the courageous souls in opening their minds to the many abilities in this humble banana. Below is the tasty treat recipe.




YIELDS: one loaf



3 bananas, very ripe and medium

1/2 tsp vanilla

1 egg, pasture raised

3 tbsp coconut oil, melted

1/2 cup coconut sugar, or preferred

3 tsp baking powder

3/4 tsp sea salt

1/2 tsp cinnamon

3/4 cup coconut milk, or preferred

1 1/4 cup almond meal

2 1/2 cup oat flour, gluten free

1/2 cup dark chocolate chips



In a large bowl, mash the bananas well. Add the next 7 ingredients up until the milk; whisk until well combined. Lastly, add in the flours and stir. Add the chocolate chip; stir.

Place loaf pan in the oven; let bake for about 45-60 minutes, or until knife comes out clean from the center. When ready, should feel firm, crackly and golden brown on the surface.

Let cool completely before slicing. You may serve once cooled or place in an airtight container for up to a few days. for longer storage, freeze and take out to let thaw.



NUTRITIONAL CONTENT: calories (one slice) 195; total fat 7g; saturated fat 0.7g; carbohydrates 31g; sugars 16g; sodium 213mg; fiber2.6g and protein 3.3g.