HOW TO: Stock your pantry! (Part one: Spices & Grains)

Starting this month RBN- RachelBies Nutrition will be starting a "How-To" series.  This series will cover exercise, food, recipes, lifestyle & more.  

 In the  "HOW- TO" queue:

1. Make showstopping dishes - think glossy roast chicken, what to cook for in-laws for the first time, increase nutrition in your favourite dishes & more!
2. Shop your grocery store with confidence (avoid the packaged items).
3. Make natural cleaning products and skincare - also check last weeks blog.
4. Easy moves to get your fitness levels to where you want and need them to be.

PLUS I will be taking questions via Twitter - so if there's something you want to learn how-to do or know about then tweet away! 

One of my most popular add-ons is my #pantryraid that I provide for my clients.  Clearing out the junk and restocking with great items that make daily cooking/prep oh so easy!

I'm 100% gluten free but will add some high quality grain products for those of you who are not...

Spices:

Organic is the best way to go, if your budget permits it.

My top 10 spices to build your collection:

Turmeric - Add to smoothies, juices, soups, stews, curries, eggs and more.  Natural anti-inflammatory & studies have shown Cancer preventative. 

Cayenne - If you can handle some heat - use this in everything.  Add some fire to smoothies, chocolate truffles, chilis and stir-fry's.  Great to boost heart and metabolism.

Cumin - A must in Mexican & Spanish cooking - use in tacos (ha ha pretty much 50% of my meals throughout the week), chili, vegetable dishes and great on chicken/pork with cacao as a dry rub.  

Curry (collective of spices incl. Turmeric) - Also great in curries (obvi) and soups.  Use in rice and quinoa dishes too.  Throw together a great curry potato salad with coconut yogurt, curry, green onions and apples!  So many health properties including anti-oxidant and anti-inflammatory.
Ground Ginger - Keep on hand for all your baking & cooking needs.  
Cinnamon - A spice powerhouse: great for smoothies, baking, baked fruit and crisps.  Great for heart health, blood sugar regulation & better brain function.
Parsley - One of my favourite herbs (especially fresh) but always keep on hand incase - add to eggs, soups, stews for a gentle seasoning and flavour.  Super high in Vitamin K & C - grab fresh and dry yourself or freeze in olive oil for all season long availability.
Mustard seeds - Use whole or ground them out in a mortal and pestle.  Add to dry rubs, dressings, soups & stews.  
Basil - Another great herb - always best fresh if able.  Add to scratch tomato sauces, soups, eggs (mmm) and dressings/marinades.
Smoked paprika - My most favourite spice.  I honestly use in everything; tacos, eggs, soups, stews, chilis, rubs, dressings & marinades!  If you like the spicy side of things - I suggest the hot!
**BONUS: Black peppercorns & Sea Salt - A must for all home cooks & chefs.  Pepper and a proper sea salt will enhance the beautiful and natural flavours of all the beautiful dishes you create.  Sautéed vegetables don't need much more than a touch of olive oil and sea salt.  Some organic & sustainable proteins taste best with a dash of S & P and a side of fresh herbs. 

 Grains:

 These will be GF because they're easier to digest & higher in nutrients.

 

Organic brown rice - BAN white rice from your home and swap for wild & brown.  Feeling crazy search for black & purple rice from your favourite gourmet shop.  Soups, stews, protein bowls and a great side.  

Quinoa - Great source of protein & carbohydrates.  Eat with poached eggs for a high energy breakfast.  Use as you would rice.  

Puffed Quinoa - Great for crusting proteins.  With almond milk and hemp hearts for breakfast/snack. 

Cornmeal - Use to make creamy polenta or as a crusting agent for proteins or baked vegetables. 

Millet - Use as you would rice in dishes!

Gluten free Oats - Use as a binder in cooking, oatmeal, baking, soaked oats, pancakes and crust.

Did I miss anything?  Send me tweets of your well stocked pantry! *LMK what you would like to see in this serie!

PS.  Check out some of my new articles on one of our favourite new websites ->> Wellness Girl 

rbn 

xox

NATURAL SKINCARE: DIY Winter 9-1-1 Skin Savers!

Can you guys guess ~ what is our bodies largest organ, has three layers & makes up 15% of our body weight? 

SKIN!

 

Clearly with these facts - it makes perfect sense to take extra good care of our skin, especially during the cold seasons when skin easily becomes dry, flaky & dehydrated.  The great news is - most of the ingredients to make diy masks and scrubs are hiding in your pantry & fridge!  Here are my top options and they're great all year long - not just for winter.

  Here are a few masks and scrubs that I've either re-worked or developed! And this is not just for the ladies, my male clients use these as well :)
 

Five minute micro-abrasion scrub = A healthy glow and cleans out pores.

What you'll need: 

Bowl with tight fitting lid.

2-4 tbsps of aluminum free baking soda

 

What to do:

Pour baking soda into a small bowl, mix with enough water to make a paste, on the thick side because you can add drops off water while in the shower. 

Alternative recipe: Add honey in place of water for a one-time scrub! Smells delicious too.

Use: On a weekly basis, use a small amount and with circular motions scrub your face for 30-45 seconds. Let sit for 3 mins (will sting a bit your first time), and rinse off. That's it! You'll notice your skin is glowing and vibrant.

**Not ideal for sensitive skin

Skin brightening mask = Exfoliates & leaves skin oh so soft.

What you'll need:

1/2 unripened papaya, diced

1 tsp full fat yogurt

1 tsp raw honey

1 tsp coconut oil

 

What to do:
Blend ingredients in a food processor until smooth. Make sure skin is clean and dry. Leave on for 8 to 10 minutes. Rinse off using cool water and pat dry. 

Benefits:
Papaya: contains natural alpha-hydroxy acids and high levels of papain, an enzyme that helps dissolve dead skin cells.
Yogurt: adds lactic acid (another alpha-hydroxy)
Honey: helps skin retain moisture.
When left on, the mask should tingle slightly; if you have sensitive skin or prefer a gentler exfoliation use ripe papaya, which has less papain.

 Coconut Oil: Moisturizer, make-up remover, hair conditioning treatment, reduces acne.

What you'll need:

2-3 Tbsp Organic coconut oil

The great thing about coconut oil is that it adds moisture and shine to your hair or skin.

 

Hair: 

Apply to your roots (dry scalp) and ends (dry/split ends), let sit for 20 minutes. Wash hair as normal. You're hair will be noticeably shiny and healthy looking.

*Leave overnight for an even deeper moisture lock.

Skin:

Face - Apply as you would your morning & evening moisturizer.  Let skin soak before applying make-up.  At night I smother my face and neck with it.  Mmm smells so good your partner won't be able to resist :).

Body - Use as an all over body cream.  

Makeup remover - Apply to a cotton ball or gentle cloth to remove mascara and eyeliner.

Shaving cream - Great alternative to the harsh, drying chemicals that are out there!

 

 

Oats & Maple Mask = Soothing for dry and sensitive skin (also safe for oily and combination)

What you'll need: 

  ¼ cup cooked oatmeal
3 tbsps plain yogurt
1 tbsp raw honey 

 

What to do:

Mix all ingredients together.  Apply to clean and dry face.  Leave on for 10-12 minutes and then rinse gently.  Follow up with coconut oil.

Bonus tip: Apple cider vinegar and water makes a great natural toner.  Apply after cleaning and before moisturizing!

Hope this helps everyone through the tough winter months.  Fun to invite some gals (and men - my boyfriend does this too) and have a skincare party!  Tweet me some natural skincare images!!  

xoxo

rbn

Treating myself to a mask this morning.