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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

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”




Best way to feed your mind well (0 Comments)

Published on September 12th, 2017 in Food Blog, Health Tips




Life IS only as good as your mindset.



Feed your mind with the proper nourishment.



1. Success comes with getting your MIND right.

2. Second step is to get your MOUTH right.





The words you verbalize in life are a direct reflection of the beliefs you have internalized.


In spending a short amount of time conversing with the words you speak and the faith behind those words, I can intuitively feel where the path may lead you.




When you are going through trails and tribulations….




Your faith

And your MOUTH

ARE powerful WEAPONS.





Success must be first spoken into existence. The words you convey are either moving you forward towards your vision or further away down the path of victory.

YOU must learn to tame your tongue in getting to your destination.

When your mouth matches up with your mind which aligns with your faith  you become unstoppable.

Allowing to acknowledge this transformative power is essential towards your path of victory.

Breakthroughs start in the mind, but it’s your mouth that initiates the positive change in your life.




THINK like a champion

SPEAK like a champion

TRAIN like a champion



Remember that God has given you the power to create with our mouths.





It’s important to radiate greatness in all areas of your life.

Speak life, NOT death

Speak love, NOT hate

Speak peace, NOT war





The BEST part about life?

Every morning you have a NEW opportunity to become a happier version of yourself.




Here are a handful of simple reminders:


You ARE amazing

You ARE good enough

You CAN do anything

Positivity IS a choice

Celebrate your individuality

You WILL succeed!




So, which thought will you choose?





You MUST master a new way to think before you CAN master a new way to BE.













Slow Cooked Quinoa Mexican Tacos (0 Comments)

Published on July 7th, 2017 in Food Blog, Health Tips




Today I am sharing with you classic meal with a twist. Do you enjoy tacos? We sure do. In our household, we usually have a taco Tuesday night whether it’s a soft or hard taco with either meat or shellfish style. But this time around I wanted to try something outside the box. I love to experiment. So, what i brought to you today is a meatless style that is packed full of flavor, nutritious and quite satisfying. It’s super simple to create by utilizing the crock pot, with just a handful of ingredients, and so satisfying.



QUINOA has numerous beneficial properties for overall well being, it is very versatile in many meals, and it’s a complete protein. Have you ever experimented with this super food item? And, if so, how do you enjoy it in a meal or a dessert? Do tell! Curious foodies would love to know.




Let’s scroll down to the many healthy benefits of quinoa. Here is the list of why this item will affect your health more positively.





A complete protein

Has all the 9 essential amino acids

It is gluten free

Helps to reduce cholesterol

Supports growth and helps repair organs

Rich in fiber

Packed full of antioxidants

Reduces cravings

Super satisfying

Controls blood sugars in the system

Produces red blood cells

Better immunity

Omega 3′s

Reduces the risk of heart disease, type 2 diabetes, high blood pressure, colon cancer and obesity





In the past i have used quinoa in desserts and other side dishes. You will find on my recipe blog I made quinoa chocolate brownies crock pot style and it was surely a hit with my family. Super light, moist and tasty. So, if you never tried this super item i highly recommend it.



Quinoa is the perfect filling that is nutritious, gluten free and allergen friendly substitution for all types of meals. Please leave a comment, pin the recipe and let me know if you try this yummy meal. Would love to know what you come up with!




So, let’s scroll down to get the recipe…………………………………….







2 cans black beans, or preferred type (drained and rinsed)

1-2 whole corn, or frozen package (rinsed)

1 onion, peeled and diced

1 cup vegetable stock

2 garlic cloves, minced

1 cup quinoa, uncooked

3 tbsp taco seasoning, homemade (fajita recipe on the blog)

1 cup tomato sauce, homemade (marinara sauce on the blog)

1 can enchilada sauce

dash, sea salt

dash, black pepper

Garnish, handful cilantro




In the crock pot, add in the quinoa, stock, black beans, tomato sauce, enchilada, corn and taco seasoning.

Stir well together. Let cook on high for a few hours. Make sure to check in between. For best results with quinoa not being mushy.

When ready, serve immediately. Garnish with the things you enjoy like avocados, sour cream, hot sauce, etc. Enjoy!



NUTRITIONAL VALUE: (per serving) calories 328g; total fat 3.1g; sodium 455mg; potassium 1114; total carbohydrates 61; sugars 4.7g; protein 16.1g

Benefits of Infused Pineapple Water (0 Comments)

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



If you are looking to gain more glowing skin, an energy boost and reduce unwanted cravings throughout your day, then this method may be the answer.



Firstly, do you enjoy pineapple? If so, how do you enjoy this simple super food? Do tell. Curious foodies want to know. My family and I love pineapple! There are so many ways in utilizing this item from smoothies, to salsa, snacks and main meals.




I’ve been doing some research on the healthy benefits of this method. It comes to find out that there are many wonderful nutritional qualities by adding this to your morning routine. The nutritional benefits are quite endless. To obtaining maximum results, it’s best to drink a glass first thing in the morning on an empty stomach. It is easy to prepare and so delicious that you may not want to go without it once trying it. I encourage you to try it and you may like it.



Because it’s light, unsweetened and without that slightly sour taste with most pineapple, it’s quite enjoyable while easy on the stomach. It’s great for even the sensitive types.





So, how can pineapple water benefit your body. Just remember all bodies are not the same. And, of course, you have your own taste to consider as well. Scroll down further for the healthy benefits.






If you suffer from arthritis, this is quite helpful. By starting your day it can help to absorb nutrients while on an empty stomach.



While accompanying with a balanced diet and exercise you will feel more satisfied. It will reduce your cravings and therefore increasing your metabolism. It will keep you hydrated and maintain electrolytes in your body.



Bromelain is an enzyme which helps to synthesize vitamins and proteins. It helps to cleanse of any impurities such as heavy metals. Eating pineapple can eliminate constipation too.



Pineapple contains iodine and the bromelain will protect you from auto-immune diseases. It’s great for treating the thyroid glands.


Pineapple also strengthens your gums and protects your teeth. Also a cancer fighting machine.





So, how do you make pineapple water.





half a pineapple

1 liter of filtered water



Normally i would cut up the whole pineapple, but you may just peel half the pineapple, cut into smaller pieces and add the pieces to the pitcher of water. Let it chill overnight. The next day, remove the fruit and drink throughout your day. But especially first thing in the am for maximum results. There are others alternative to enjoy this beverage but this is the most simplest.




I hope you try this and if you do, let me know. I would love to hear about your results.






Slow Cooked Ribs with Fresh Sweet and Spicy Honey Whiskey Barbecue Sauce (0 Comments)

Published on June 1st, 2017 in Food Blog



Today I am sharing with you a fresh homemade sauce with a bit of spice, sweetness and a splash of honey whiskey for depth and flavor. Yes. I did say honey whiskey. This helps to elevate the flavor profile that i wanted to create for this meal. I enjoy making my own sauces. How about you? Although you may find the right sauce out there in the markets, but there is something about the freshness and taste of creating your own sauce. The flavor customization is endless and always brings more depth, brightness and personality to the meal that evening. The best part is being able to control what ingredients you utilize in the dishes you create without chemicals.



I believe in the importance of getting back to basics that will nourish your mind and body for optimizing overall vitality. When providing our bodies with core nutrients we are optimizing our mind, body and soul for overall well being in the short and long term. We are empowered when we have control over what we allow into our bodies. After all, the chemical laden crap in our food system affects our taste buds as well as other negative effects too. When you can not recognize an ingredient on the food label, your body won’t recognize it either and won’t know how to process it. Just by eliminating processed foods in a two week period, you can awaken the taste buds by consuming more fresh and flavorful foods. By eating more fresh, local or seasonal foods this allows us to connect to our communities, mother nature and each other.



When you consume more of the rainbow on your plate you will boost your health even further. A daily fix of colorful veggies and fruits will provide you an array of more nutrients your body needs. And, in turn, it will hard wire your brain to eat better, you are less likely to gravitate to unhealthy items and you will feel better inside and out.






Remember to nourish your mind, body and soul properly for overall well being.







Now let’s scroll down further to the barbecue recipe………………..














1 tbsp olive oil

3 cloves garlic, minced

1/2 cup brown sugar

1/2 cup honey whiskey

1/2 cup ketchup

1/2 tbsp mustard

1/4 cup maple

1 tbsp sriracha sauce

2 tbsp white vinegar

1/2 chili powder

1/4 cup Worcestershire sauce

1 tsp celery seeds

1 tbsp lemon juice, fresh




Prepare the slow cooker.

In a medium saucepan, combine all ingredients together on medium low heat; bring to a boil and reduce to a simmer. Let cook until slightly thickened; about 10 minutes.

Remove from the stove; set aside.

You may dredge the ribs in the sauce mixture. Place the ribs on the bottom of the crock pot. Add the rest of the sauce into the pot. Cover with lid; let cook on low 6-8 hours.

When ready place on a decorative plate with veggies and/or starches, or whatever your heart desires. And voila! Ready to enjoy.







NUTRITIONAL CONTENT: calories 458; total fat 8.4; sodium 693mg; potassium 288g; total carbohydrates 63g; dietary fiber 1g; sugars 57g; protein 1.9g; vitamin A 21%; calcium 7%; vitamin C 2% and iron 9%.










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.