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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

DIY Cold Brew Coffee (0 Comments)

Published on June 7th, 2018 in Food and Wellness Blog, Health Tips


Summer is the best time for a refreshing cold brew. Are you a coffee fan? I sure AM. I love coffee from a latte, espresso, to regular style and Iced especially on a hot summers day. What IS your favorite coffee drink? Do tell.



Lately, I’ve been experimenting in the kitchen on creating my own version of cold brew. As you may know, it can be quite expensive when you purchase a cold brew regularly or on occasion from a coffee shop. Am i right? Although making your own can be time consuming or maybe a bit messy in the beginning, it IS definitely well worth it. So I would like to share with you my recipe, but first let me tell you what you need, the how to and why it’s a better process.



Cold brew is made by steeping coarsely ground coffee with chilled water over a long period of time and going through a filtration process twice for a concentrated liquid. With this process, you eliminate the acidic properties and create a more smooth and velvety texture.



To make this at home, you’ll only need four items such as mason jar with a lid, your favorite coffee ( either ground or not depending on if you have a coffee grinder), fine mesh strainer ( cheese cloth or coffee filter) and chilled water (filtered water preferably). This will allow a more concentrated liquid that is efficient, simple and more space in your refrigerator. I usually just keep a small mason jar in the refrigerator and pour about one third full of coffee in a glass over ice and either plant based milk or creamer and sometimes a flavor like coconut or vanilla. This concentrate will keep for 10-14 days in the refrigerator. You can also re-purpose the coffee grinds as fertilizer or a body scrub.



The simple benefits of making your own cold brew is quite economical, you know the ingredients being utilized, it’s less acidic on the body, a lower caffeine content, great for your tooth enamel, retains more anti-oxidants and an improved gastric acid secretion known as acid reflux.




Coffee naturally contains antioxidants, phytochemicals and other nutrients that are quite beneficial to our bodies. But with the coffee PH levels it can cause more problems like acid reflux in the body. Hot brewed coffee is way more acidic than having it cold brew due to the processing. If drinking hot coffee is an issue than switch to a cold brew style.



For optimal well-being, your body requires a delicate balance of PH to function and heal one’s body. Our bodies thrive on higher levels of alkalinity versus acidity, and most of what we eat or drink, determines our PH levels. It’s best to keep mindful and how your body is reacting to certain things when consumed.



By consuming cold brew coffee it will enhance your body with powerful antioxidants, cholorogenic acid as well as protecting your body against harmful acids.






Below are some flavor combinations recipes that i have found along the way on quite a few food blogs. There is an endless list of possibilities of deliciousness to create in your own kitchen.




HONEY-CINNAMON (simple syrup)           “Cook Nourish Bliss”

What you need:

3/4 cup water

3/4 cup honey

3 cinnamon sticks

1 tsp vanilla extract


On medium heat, in a small saucepan, add ingredients to the pan and let cook until dissolved into the water. Bring to a boil; then reduce the heat and let simmer for about 5 minutes. Stir until combined. Let completely cool before using. You may place the syrup in a mason jar and keep in the refrigerator.




MAPLE-ALMOND                                          “Coffee and Quinoa”

What you need: 2 servings

1/2 cup almond milk

2 tbsp maple syrup

pinch, sea salt


After you pour the coffee into your preferred glass, add in the three ingredients and stir.




TOASTED COCONUT AND RUM               “Kitchen Treaty”

What you need:

1 1/2 cup coconut flakes

1 14ounce coconut milk

1/3 cup dark brown sugar


Preheat oven to 450 degrees. Place coconut flakes on a sheet pan with parchment for easy clean up; let bake for about 5 minutes, or until golden brown and set aside when ready to use.

In a medium saucepan, cook the coconut milk and sugar in the pan; bring to a boil and reduce heat to low and let simmer about 20 minutes. Remove from heat and place in a mason jar with lid and keep refrigerated until ready to serve with coffee. When ready to make your cold brew add in the rum about 1 ounce and the toasted coconut creamer.






NOW let’s scroll down to the recipe.







3/4 cup coffee grinds

3 cup chilled water, or filtered

1 mason jar ( at least 8 ounce style or more)

filter, cheese cloth or coffee strainer or filter


Optional creamer, dairy/non dairy milk and/or syrups





Pour your preferred coffee grinds into a mason jar and then slowly pour your chilled water into the jar with a tightly fitted lid. Shake slightly; place into the refrigerator for at least 24 hours for best results.

Remove the mason jar and get ready to strain with your preferred filter style. The best way is either in the sink that is clean or on a hard surface with a dish towel underneath. For optimal results and taste, filter twice. Then place in the same jar that has been cleaned out or fresh one and back into the refrigerator until needed. When ready to serve, use 1/3 of coffee concentrate in a glass over ice and customize with your favorite add-ins like coconut, vanilla or creamers.





Hope you found this helpful and I would love to hear from you on your thoughts about your customized creation if you happen to try it. Thank you for taking the time to read this post.



Top Summer Foods For Skin Glow (0 Comments)

Published on May 31st, 2018 in Food and Wellness Blog, Health Tips

Summer is quickly approaching us and this is the ultimate time when your body needs more foods that contain high levels of antioxidants and anti-inflammatory agents.


One of the main reasons we may age prematurely is due to oxidative stress. Not only is this dangerous for the skin, but also to the tissues in the body. When the skin is depleted of certain nutrients like vitamin C our skin looks older than it should. But there are many ways to promote more of a healthy glow to the skin. Here is a guide to go by for the top best foods for skin health.




These guys are filled with antioxidants, vitamin C and phyto-chemicals such as lycopene which contribute to chronic diseases especially cancer. Excellent for the skin as a natural sunscreen.




Not only are they tasty, but high in antioxidants especially around the summertime to balance out heavy free readical load we may get from the outdoor elements. Berries are hydrating  and keep the skin young. Have more of these powerful bites!




I love peppers! Peppers are an excellent source of vitamin C and helps to restore collagen that may have been decreased in the body.



I use basil in just about everything! Love incorporating them into smoothies, sauces and other dishes. It’s such a wonderful anti-inflammatory and antioxidants that help to protect and regenerate the skin.



One of my favorites to utilize and it’s a powerful anti-bacterial, anti-fungal, anti-inflammatory, and anti-oxidant. A true beauty food with the lovely health benefits it provides for well-being.



Such a wonderful food item rich in anti-oxidants and helps to protect the skin from damaging rays and more.L



High in vitamin C which help to boost immune functions and anti-aging properties. An excellent potent detoxifier while alkalizing the body.



The amazing avocado is rich in fiber, healthy fats and vitamins to boot like A, C, E, and K plus some B vitamins too.



Besides being super tasty, they are high in fiber, vitamin A, C, K and potassium. It’s quite an anti-inflammatory and helps with wound healing due to the bromelain.



These have the richest source of anti-oxidants in the whole world and promotes against UV light for overall well-being. Also help with bone health, reduce inflammation and better memory.



AND always the best way is too drink your food too such as:



Coconut water












Here are some other ways in promoting more of a youthful glow to your regime:


Important to get some good sleep which reduces cravings throughout the day

Workout regularly to increase those “feel good ” chemicals in the brain and skin color

Stay close to the Earth meaning incorporating more plant based foods for clear skin, energy and more

Eat the colors of the rainbow for overall well-being

Less stress – less wrinkles find ways that help reduce those emotions





Don’t get discouraged if you do not see immediate results. Think of it more as a lifestyle. Be mindful, be patient and be consistent with your actions. Remember you will get there. Besides including these amazing food items, it’s best to limit yourself of highly processed foods, refined sugars and cigarette smoking.

Homemade Overnight Chia Pudding (0 Comments)

Published on May 27th, 2018 in Food and Wellness Blog, Health Tips



Today i am sharing with you a super tasty and guilt free pudding dessert made with these tiny, but powerful seeds. This super food seed is quite popular in the health and wellness space. Chia is known for it’s versatility, nutritional profile and so easily digestible especially for those who are allergen sensitive.



Chia seeds are originally grown in Mexico and packs a punch in energizing one’s well-being. In Mayan language, chia means “strength” and known as a ‘runners’ food due to  warriors and athletes using them as fuel for long distance and during battle. Not only is it known for sustaining energy levels, but numerous health benefits such as:



Promotes healthy skin

Reduces the signs of aging

Support heart and digestive systems

Stronger bones and muscles

Helps treat diabetes


Fights breast and cervical cancers

Dental health




Being so rich in key nutrients, studies have proven that consuming these little guys on a daily basis can vastly improve your health in all areas such as stated below.





Researchers from Mexico have uncovered that chia seeds are highly concentrated with phenolic (antioxidants) nearly 2x higher than previously reported, the activity present has shown to stop 70% of the free radicals activity in the body. Taking chia seeds can ultimately repair systems and prevent further damage.



This seed is extremely high in fiber content, providing nearly 11g per ounce. Seeds like chia and flax seeds can naturally balance blood sugar levels in the body.

Due to being high in fiber, chia helps to promote regularity and a healthy stool. Plus helps you feel much full in the long run due to considerable amounts of water and immediate expansion in the stomach when consumed. These seeds create a gelatin-like substance in the stomach. This is due to the soluble fiber in the seeds, which works as a pre-biotic in the gut.



Helps to reverse inflammation in the body, regulate cholesterol and lower blood pressure levels too. Chia seeds are quite high in healthy fats, boasting more omega 3’s to help protect the heart by reducing inflammation. To boost your overall wellness consume more chia seeds to protect your heart.



Because chia seeds are rich in linolenic acid and fiber it can help with metabolic disorders. Studies have proven these powerful seeds can reverse the whole process in certain diseases.



Just one serving of these seeds can help boost metabolism and burn more belly fat as well. This also enhanced exercise performance for workouts lasting longer than 90 minutes in the same way sugar laden sports drinks, but without the unhealthy excess sugars and additives.



With only one ounce of chia seeds it contains about 18% of the recommended calcium which helps to maintain healthy bone mass and strength. Chia consists of an essential nutrient containing, Boron, which helps to stimulate metabolism, calcium, manganese and phosphorus for healthy bone and muscle growth.



Chia seeds are packed with a powerful punch of antioxidants in helping to replace some of the nutrients lost when exercising. Chia seeds are so unique that they can absorb 10x their own body weight in water. This also slows down the digestion and keeps you full and craving less in the process. They are high in zinc which increases leptin to regulate appetite and energy levels.



Chia are rich in omega 3 fatty acids in which limit the growth of cancer cells in these parts of the body. Researchers have found that it caused cell death of cancer cells without harming the healthy cells in the body. Another amazing way these tiny seeds are so incredible.



With the healthy amount of calcium and zinc, it helps to prevent tartar on your teeth and has an antibacterial effect that keeps bad breath away.






If you’ve never tried chia seeds before, they have a mild, nutty taste and can be easily incorporated into many dishes and smoothies. Now, the best way to retain their nutrients is by either grinding or soaking them in liquid to release the “enzyme inhibitors” that are used to protect the seed.




It’s best to simply mix them in a 1:10 ratio to water, which is about 1.5 tbsp of chia to 1 cup of liquid. Then let it sit for at least 30 minutes to two hours.



Another option is to pulverize in a blender or coffee grinder and can be utilized in cakes, brownies, muffins, pancakes and pastas. Best to store them in a glass container in the refrigerator. Chia seeds can also be sprinkled on cereal, in your oatmeal, jams and mixed into granola.



Occasionally, some people may experience side affects by consuming these seeds with stomach discomfort due to large amounts of fiber content. As with most foods, eat in moderation and always drink plenty of water. Below here i listed some great combination flavors to try out. You can create it like a parfait with lovely layers of flavors. So darn good. I would love to hear about your creation with this type of pudding! Do tell. Curious foodies want to know.




Peanut butter & banana

Pineapple and coconut

Banana and strawberry

Matcha and coconut








So now that we know about how to utilize these precious seeds and the health benefits, let’s scroll down to the recipe shall we……………………








SERVES: about 4




2 cups almond milk, or preferred style

1/2 cup chia seeds

1 tbsp maple, or raw honey

dash, sea salt

1/2 tsp cinnamon

1/2 tsp pumpkin spice

1/4 tsp allspice




In a medium mixing bowl, combine all of the ingredients together and mix well until thoroughly incorporated. Cover with a lid; place in the refrigerator for overnight. In between the chilling process just stir a few times.

When the chilling process is complete, serve in a decorative bowl or mason jar as is or add some flair with fresh fruit, nuts or herbs. For freshness, this will keep for at least 5 days in the refrigerator.





NUTRITIONAL CONTENT: calories per serving 292; total fat 28g; sodium 77g; total carbohydrates 10.6g; dietary fiber 3g; sugars 7g; protein 2.8g calcium 2% ; iron 12% and potassium 7%.




Dark Chocolate Crunch Bars (0 Comments)

Published on March 23rd, 2018 in Food and Wellness Blog, Health Tips

Oh yes…..dark chocolate LOVE right here! These chocolatey and crunchy bars are a great anytime snack made with real-food ingredients and not to mention so tasty.


Why buy store bought when you can make these beauties in your own kitchen? Super simple, no fuss and fun to make for the whole family. Most store brands are chock full of chemicals, added sugars and other additives in keeping it fresh on those shelves. But you can easily empower yourself in choosing better options by either reading those labels very carefully or just creating your own at home. The best part is that it does not involve the oven. this recipe is a base in customizing your own signature snack. You may either replace or add in other ingredients such as nut-butters, dried fruits, extracts or even essential oils for flair. It’s all up to you in how you would like to create your tasty treat. Just have fun and get creative in the kitchen. A great snack for a party or your family.



High quality dark chocolate and coconut oil have many health benefits for the mind and body for proper fuel such as it’s anti-oxidants and anti-inflammatory compounds plus it tastes great too. When buying chocolate make sure it is over 70% cocoa for benefits and with coconut oil it’s best when purchasing unrefined and non-GMO products.



I hope enjoy this recipe treat. If you give this a go, please i would love to hear what you came up with.








May we scroll down to the recipe now?!












SERVES: about 12-15






1 1/2 cup dark chocolate chips

2 tsp coconut oil, unrefined

3/4 cup crunch, either nuts or crisp rice cereals

dash, sea salt






In a heatproof bowl, combine the chocolate and coconut oil. Melt either over the stove or microwave at 15-20 second intervals. When just melted, add in your crunch or added items; stir until combined. Place chocolate mixture into a baking pan 8×8 with parchment for easy clean and release. Make sure it’s evenly distributed. Cover and place the pan in the freezer for 10-15 minutes, or until set.

When set, either keep it in the refrigerator for firmness or on counter to bring up to room temperature for softer texture if needed. That’s it. Enjoy.










NUTRITIONAL CONTENT: calories 136; total fat 9g; cholesterol 4mg; sodium 90mg; total carbohydrates 11.7g; dietary fiber 1.2g; sugars 9g; protein 2.5g; calcium 3%; iron 4% and potassium 2%.




5 Simple Solutions for a Healthy Gut (0 Comments)

Published on March 9th, 2018 in Food and Wellness Blog, Health Tips




There are a multitude of things that wreck havoc on our digestive systems these days and may seem nearly impossible to try to get back in balance and restore yourself to good health. Not only is this just about digestive issues, but gastrointestinal health may be the root cause for many health issues today including brain and mental health.


But with a bit of planning and time, it’s possible to restore yourself back to full health with your gastrointestinal system – which can play a huge role on your entire body, your mood, memory and more. Being able to heal your gut allows the body to build a stronger immune system and promote the right kind of bacteria for your body and brain that it makes you okay to feel good again. This is extremely important for your overall well-being. It’s responsible for critical functioning of the capability of affecting the body’s vitamins and mineral absorption, regulating hormones, digestive immune responses and the ability to eliminate toxins plus the overall ones mental health.


Being able to enhance the healthy gut can lead to improvement of many disorders such as immune function, brain function, symptoms of sadness, anger and depression, obesity, allergies and I.B.S. just to name a few. The many signs you may experience will be chronic constipation, diarrhea, bloating, gas, fatigue, headaches, mood swings, skin problems and a bad taste in food. Below here are some simple solutions in improving and maintaining better gut health naturally.





“All disease begins in the gut”. – Hippocrates





The importance of gut health for overall health helps us to digest food, absorb nutrients, breaks down some medications and kills some of the bad bacteria that may lead to infections in the body. Below are some simple solutions in healing your friendly flora.














Researchers are finding out more about the importance of when you eat can have just as much of an impact on your gut bacteria as what you eat, and carving out a chunk of non-feeding time for yourself everyday can both increase diversity of your gut bacteria and stop inflammation in it’s tracks.

Daily fasting allows your hardworking gut to take a break and clean out fully. This gives your body a chance to reset with friendly flora bacteria while focusing on tasks other than digestion.

Fasting can also in result in preventing a leaky gut barrier. In recent studies daily fasting strengthens that gut barrier against harmful bacteria, preventing the bad guys from escaping into the bloodstream to trigger an immune response or inflammation.




Harmful toxins can deplete healthy microbes and excessive hygiene habits. From GMO’s, refined sugars and chemicals in food to antibacterial cleaners and antibiotics/medicine play a huge role on your gut bacteria. Unhealthy chemicals from medicine to our food supply such as antacids, birth control and other medications can be detrimental to friendly flora that’s working hard on your behalf in helping you digest. All antibacterial products from cleaners to personal care are designed to wipe out all bacteria even the good kind.

Steer clear of overusing or unnecessary medications, antimicrobial products, toxic chemicals and cleaner sources of food and water as much as possible.




Unfortunately the western diet packs a punch of the opposite of nutritious foods like overly processed foods, fried foods, refined sugars, extra salt and artificial ingredients. This will eventually in time wreck havoc on your gut by weakening and possibly destroying good bacteria for overall well-being. The good news is that you can take your health back by consuming more whole and plant based foods that are packed with real nutrition in the way nature intended. By nourishing your body and mind with good food, within a few hours of eating, you can alter your gut bacteria.




Not only do probiotics break down food in smaller components in which your body can absorb, but they produce enzymes that can increase healthy digestion and absorption. So do your best in fortifying your body with the good guys as much as possible for overall wellness. You can benefit naturally with taking either supplements or foods like kimchi, kombucha, kifer, apple cider vinegar, sauerkraut, etc.




The state of your body’s nervous system determines how well we digest food. Is your body in “fight or flight” mode? Be mindful of chronic stress in which directly affects your digestion. By encouraging your body to spend more time “resting and digesting” make a commitment to yourself to relax more and do feel good activities in reducing stress levels that aren’t good for you. There are so many healthy activities from getting into nature, meditation, yoga, laughter, massages, gardening, epsom salt baths and many more. And getting a more restful sleep will do wonders for your overall mind and body.






By working towards in enhancing your gut healthy lifestyle by choosing whole food nutrient-dense rich diet, you will find a vast improvement and feel like your happy healthy and vibrant self! Remember to nourish your mind, body and soul for overall well-being.



Simple Solutions to Detoxify the Body of Impurities Naturally (0 Comments)

Published on March 5th, 2018 in Food and Wellness Blog, Health Tips


Overtime our bodies can become quite toxic due to environmental factors which may include water (flouride and other chemicals), air ( pollution, chemical trails and other toxins), food ( pesticides, chemicals, preservatives, GMO’s, preservatives, additives, etc), pharmaceuticals and other drugs. Detoxification is about resting, cleansing and nourishing the body from inside out. By removing and eliminating toxins, then feeding your body with healthy nutrients. This helps to protect from disease and renew your body’s ability to maintain optimal health through a range of methods such as yoga, meditation and so much more.






Do you feel like you need to detox? Here are some signs you may need to cleanse your body from impurities.






Skin breakouts

Food cravings

Congestion/constant colds

Trouble sleeping







Being able to truly heal along with an effective detox requires both the body and the mind. Below is a guideline of the many ways to naturally rid of impurities in one’s body in every day toxins. It’s important to get to the root cause, not just slap a band-aid over it. Listen to how your body is feeling. Sometimes it isn’t always about what you eat, but how you think or feel as well.





1. HYDRATION is one key factor!

A great way to start your morning rituals is a glass of filtered water with a splash of fresh lemon juice. This simply helps to flush out any unwanted impurities in the body and improves alkalinity levels. For myself, i add a pinch of apple cider vinegar to the cocktail. Apple cider vinegar is a powerful cleansing and healing elixir which helps to fight germs and bacteria in the body. Remind yourself to drink more water throughout the day!



Green tea, roobios, matcha and herbal teas such as dandelion or nettles help to rid the body of toxins.



This is one of the great ways to cleanse and balance the body naturally with your biggest health problems.


4. SAUNA sessions help to rid of the body of both heavy metals and xenobiotics foreign compound like plastics and petrochemicals.

Sweating removes lead, cadium, arsenic and mercury. It helps to eliminate hormone disrupting B.P.A. which accumulates in the fat cells. So important to keep hydrated due to sweating pulls out electrolytes and trace minerals from your body and plenty of salt ( good kind like Himalayan sea salt and mineral rich salt).


5. Intense MASSAGE

like a Swedish or sports massage is a great way to detoxify the body of toxins too. Although with  most it may seem like just a luxury, but excellent for gaining maximum health results.



is another way to flush out toxins from your body. This helps to increase lypolysis releasing toxins stored in your fat tissue. Exercise increases circulation, promote more oxygen to your liver and kidneys so they can better filter out toxins.



has been around for thousands of years in emergency rooms to treat poisons. Charcoal (negative) binds chemicals whose molecules have positive charges including aflatoxin and other mycotoxins, common pesticides. Once attached to charcoal you can pass them normally. Now charcoal can bind to the good stuff, so take another supplement after an hour or so. You may take charcoal pills along with exercise or a sauna session. Charcoal should absorb many of the toxins you release into your gut and GI tract.



is a powerful antioxidant that protects you from exposure of heavy metals. This helps support enzymes that breakdown mold toxins and heavy metals.



is one way to induce lipolysis, particularly if you are fasting. When in ketosis and you haven’t eaten recently, your body breaks down your fat stores into fatty acids in which convert into ketones for fuel. Meaning you should be able to supercharge your fat loss by dropping into nutritional ketosis.







Adding fiber rich foods


Getting into nature



Rid your body of alcohol, caffeine and sugar

Reduce your consumption of acid forming foods like soda, dairy, pork, shellfish, beef, peanuts and vinegar

Deep diaphramic breathing



Helping others

Burdock root and Echinacea tea (purify and detox the blood)

And lastly, find the positive in the everyday and move your body more. This will be helpful in reducing stress levels and chemicals in the body.









Green tea (rids body of free radicals)

Garlic ( helps liver)

Onions (helps liver)

Ginger (helps liver & digestive health)

Beets (helps liver & rids of free radicals)

Asparagus (helps liver)

Lemons (digestive health)

Apples (helps liver)

Grapefruit (helps liver & prevents kidney stones)

Pineapple (cleanses the gut)

Kale ( detoxes & flushes out kidneys)








My best advice is to figure out what works for you. This is NOT a one size fits all due to everyone is uniquely different in their journey. Slowly try out a new method for naturally cleansing a little bit more at a time. Learning to be in control and truly take care of yourself is the best step in the right direction for better health. You may find in the process that once ailed you may no longer be present or notice as much. Just take that first step.