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