This is a FEAST (allergen market & store) steals my heart, a little cookie recipe & a little catch up...

I just put on my first pair of socks and its so nice. For those of you who don't live here,  Toronto has suddenly been hit by fall.  Not gradually, full-on.  Don't get me wrong I love fall, its my jam BUT we weren't expecting this so soon!  I haven't even switched over my wardrobe yet!

Things have been busy and exciting for my company RachelBies Nutrition which is why I've been MIA (again) for my poor neglected blog.  Recently partnered up with the ever so lovely Rachael Hunt -GFTO/GFTW to co-run the next GlutenFreedom Week 2 in November, which is a great project to work on!  (Find out more in our September Newsletter )

And I've rediscovered some old recipes I developed over the years, upside of chilly fall days is warming up in your kitchen...

Easy as always & gluten free.  Start to finish 20 mins.  Kid approved and freezes well.

 Banana Chocolate Cookie Drops

Using dark chocolate chips!

Stuffed bites with choc sunflower butter! Mmmm

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Thanks this is FEAST! xoxoxo

Here's what you'll need:

4 bananas, ripened and mashed

2 c. gluten free oats.

1/2 - 3/4 c dark chocolate chips, nibbs, or chunks. (optional)

Here's what to do:

Preheat oven to 350.  Mash banana.  Mix in oats.  Add choc.  Using a tbsp, make fairly decent cookie drops.  Optional: Indent and stuff with chocolate, for melty cookies OR use chips and mix into entire batter.  Bake for 15-20 minutes, until firm.  Experiment with nuts and seeds too.  Stuff with raw nut butters too!  

***Thanks to This is a FEAST  for the delicious Chocolate Sunflower Butter - makes a delicious filling for cookies!  If you haven't been yet you must go.  Located across Trinity Bellwoods Park (881 Queen Street), they have housed themselves in a beautiful building, keeping the integrity with natural elements - concrete walls, gorgeous exposed brick and wooden accents.  Don't ask me what my favorite was bc it was all to die for!  Had my first gluten-free pie pocket ~> stuffed with Rowe farms naturally raised beef, parsnips and rosemary.  Sampled sunflower butters that had the perfect hint of smoked salt and finished with melt-in-your-mouth caramels.  There's so much more I need to sample and bring home!  A must on my list & very nutritionist approved!

Something for every one!  Sweet and Savoury TREATS!

Some of OUR favorite gluten-free brands are spotted!

Sneaking a peak into the kitchen!  Thanks Neil & Wendy xoxo

Great view of the city and the park. 

Before I ate everything...

We'll be back soon!!  xoxo

 Hope everyone tries the cookie bites, my clients and friends love them!  Wishing you a happy wknd!

rbn xoxo

PRODUCT REVIEW: JOLLIFICATION by Julia Morisset (All Natural Skin Food)

Natural skincare at its finest...

I'm currently on summer holidays with my oh so wonderful boyfriend and we're spending lazy days of sun, sand, cooking (of course) and dreamy naps.  It's now day three and I'm ready to do some work (albeit outdoors and taking many breaks to play with the dogs),  first up JOLLIFICATION by Julia Morisset!

As far as I can remember, I was always interested in natural skincare and products, it always seemed like a "no-brainer" that if nature was providing all these great resources, it only made sense to choose over a manufactured & chemical version...it wasn't until I went back to school for Applied Nutrition and heavily immersed myself into a lifestyle detox (switching cleaners, skin/hair care, kitchen staples) that I realized the importance of being aware of what we put ON our skin/bodies is just as important as what we put INTO our bodies. 

Jollification founder, Julia Morisset has been making her own skin care items since she was 10 years old and decided as an adult to make it into a full fledged business.  She was tired of always shopping around and never being able to find natural products free of parabens, sulfates, chemical fragrances etc..  Jollification was born.  I met Julia over social media and was honoured to be a new member of her blogging team, sample her products and write a review..first impression ~>  Super cute packaging and smells so yumm!

Treats made in Dominican Republic & sent with LOVE from Ottawa, ON

Here's what I tested & fell madly in love with!

Oats & White Chocolate Soap

Oats & White Chocolate Soap

(100% natural & handmade)

Dreamy and silky.  Smells like heaven and chocolate.  Because the base is olive oil & Dominican cacao butter, leaves your skin hydrated and soft hours après shower even in the winter!  Love and a must try!

Cold Pressed Cocoa Butter & Lavender Deodorant

 Cold Pressed Cocoa Butter

Smells like dark raw cacao + applies like butter (hard but melts with body temperature) = sure to be every women's (and men's) favourite cream.  Tip: Great under eyes & helps to regulate blood flow.

Lavender Deodorant

I've tried many natural deodorants and this one works oh so well.  Very gentle (even after shave/wax) and lasts all day long.  In the warmer days, apply twice!   
 

                                                                                                                                                                        

Hibiscus Rose & Organic Honey Shampoo Bar

Shampoo Bar

I've never used a shampoo bar and was a tad skeptical at first; I have so much hair, and its dry so I need a fair amount of shampoo.  The shampoo bar lathered really well and coated my bountiful hair quite easily.  Rinsed out quick and left my hair soft, bouncy and shiny! Tip: Great for travel.

Calm & Hydrate Bar w/ Organic Honey

 Face Bar

(for dry & reactive skin)

This little treat is made up off olive, cacao, shea and grapeseed oil which protects and re-hydrates your skin!  The addition of chamomile and vitamin E, helps soothe and minor skin irritations or acne.  All around a great product.  Tip: Great for travel.

 

Currently you can order  order online or check for the nearest store!  I'd like to thank Julia Morisset for all the divine treats and urge you to try some as soon as possible!  They have different versions for all different skin types (mine was for dry skin) & email them with any questions!  Another bonus is that this line is super affordable ranging from $6-$14 dollars!  Follow Jollification, by Julia on: 
Instagram
Twitter 
& Facebook!

For more questions about natural skincare or nutrition, feel free to email me! 

xox
rbn

SAUCES: Avocado, Basil & Parsley Pesto (GF, Vegan & Raw)

Happy almost summer!

Eating seasonal and eating local (when possible) are two very important things to me, especially when the heat goes up!  You should be fueling your bod up with #cooling foods; cucumbers, melons, citrus waters, gazpacho and lovely raw items!  Today's recipe is a lovely raw and pretty pesto that takes seconds to make, is fierce with nutrients and lasts up to 5 days in the fridge...

Avocado, Basil & Parsley Pesto
 

fresh herbs make vibrant sauces and dips.

  

Here's what you'll need: 

1/2 Haas avocado (large)

1 bunch fresh parsley

1 bunch fresh basil
2 cloves of garlic
1/2 c. organic, cold-pressed olive oil
1/2 lemon, juiced
1/2 c. walnuts, raw (almonds, cashews, pumpkin seeds)
Sea salt & Peppers

Here's what to do:

Throw everything (minus EVOO) into blender/bullet/vitamix.  Pulse until a course texture.  Pour in EVOO at once OR gradually if using food processor.  Taste and season to your taste.  Also for a thinner pesto- add some water, zesty- add more lemon, spicy- add chili peppers!  Use with your favorite gluten-free organic pasta, stuff into mushrooms and bake @375, use in your next egg/frittata dish or use as a base on your next cauliflower crust pizza (email me for recipe).  Will last up to 5 days in fridge and freezes well in ice cube trays!

Avocado, Basil & Parsley Pesto

Bon appetite xoxo

e: rachelbiesnutrition@gmail.com

 
 

PRODUCT REVIEW: Life Choices Foods & Yamba Yogurt

One of my most favorite parts of being a Culinary Nutritionist is having great companies approach me to develop recipes, review products & assist with their marketing.  It gives me the chance to get into my kitchen, feel out the product & create some approachable recipes.

Last week I was approached by Life Choices Foods & Yamba Yogurt, two great Canadian companies to develop new recipes and review some of their top selling products.  Last Sunday ended up so nice that a barbeque with some friends seem to be the best option to trial some new recipes and grab some feedback from my fellow foodies!

Some of their TOP Products

LIFE CHOICES FOOD:
 Gluten Free Organic Chicken Burgers, Gluten Free Organic Angus Beef Burgers, Hormone & Antibiotic Free Beef Sausages, Bare & Gluten Free Chicken Nuggets, Sustainable, Wild & Multigrain Fish Sticks & Hormone & Antibiotic Free All Beef Sausages

YAMBA YOGURT:
Plain, Blueberry & Strawberry Yogurt (All Natural)

Here's what I made, included are all the recipes when applicable! Yay!

The Lovely Michelle Rivard (@queenwestgirl) reaching for the Beef Sausages!

Accompanying dips:

Honey Mustard

Equal parts:
Raw Organic Honey (lightly menteld down)
Organic Whole Grain Dijon Mustard
Mix together and let cool.

We also used plain Dijon and a Sweet Chili sauce which paired well too!

The Sustainable Multigrain Fish Sticks (baked)

I made a Tartar Sauce with The Yamba Yogurt and Homemade Mayonaise

 

Tartar Sauce 

1/4 c Yamba Plain Yogurt
1/4 c Mayonaise
2 tbsp Fresh Parsley (chopped)
4 small Organic Dills (minced)
1/2 Lemon (juice only)
Sea Salt & Fresh Ground Pepper to season
Mix together and enjoy.  Dill is a great herb to use as a variation.

Mini Fish Taco w/ Sprouts and Tomato

Getting hungry yet?

BBQ'd Nude Chicken Nuggets

We decided to barbeque the nuggets to give off a great lightly grilled flavour.  Baking them would be just as DELICIOUS! 

100% Angus Beef & Chicken Burgers doing their stuff on the barbeque!

Had to put this shot in.  Mmmmmmm.

There were a few gluten free guests (as I am) and I must note it was a great having many quality options for myself and them.  We did a variation of Collard Green Burger Wraps & Local Onion Buns for the Gluten Lovin' Men :)

Greek Salad, Two Slaws and Organic Potato Salad kept the Vintage BBQ theme going.

Greek Salad

1 Cucumber (roughly chopped)
2 Tomatoes (diced)
2 Red Peppers (roughly chopped)
1 Red Onion (diced)
1/2 c Feta (sub out cheese for Vegan option)

Easy Greek Dressing

1 part Extra Virgin Cold Pressed Olive Oil

2 parts While Wine Vinegar (experiment with others?)

1 tsp Dried Oregano

Sea Salt and Pepper

Mix and dress salad.

Potato Salad

1 lbs Organic Potatoes (boiled and roughly chopped)

3 Eggs (boiled and roughly chopped)

1/2 c Yamba Plain Yogurt (more if desired)

3 tbsp Fresh Parsley (rough chop)

1 tbsp Whole Grain Dijon Mustard

2-3 tbsps Red Onion (minced)

Sea Salt & Pepper

Mix and Enjoy!  Other options could include adding Jerk Spice, Curry Powder or Dill.

Asian Slaw

1 Granny Smith Apple (Julienned)

1 c Radishes (julienned)

Handful of Pea Shoots

Dressing

1 part EVOO

1 part Sesame Oil

2 parts Rice Wine Vinegar

1 tbsp Raw Honey

1 tsp Dijon Mustard

Mix and Dress Salad.

Chicken and Collard Wrap W/ Salad Trio!

I would like to send a big THANKS to Life Choices Food & Yamba for all the treats and loved every minute of it!

As well as Thanks to Michelle Rivard Joshua Linde , Katie Gregory , Carolyn Weston

and Michael Brown for being such great help and the best Tasters a gal could ask for!

XOXO

Rachel Bies

CURRIES: Cashew and Coconut Thai Curry (Vegetarian/Vegan)

Happy almost Spring!

I must admit I've been very busy the last few months, which as a result made me very neglectful of my poor little food blog.  In keeping with my new year & spring resolutions (better late than never, right?), I will be feeding life back into & rejuvenating my blog! 

Last night I was craving some spicy Thai flavours so decided to make a quick & nutritious Cashew & Coconut Curry, which within moments of posting an image my Instagram (thehealthybies) I had friends/people asking for the recipe which is what inspired this fresh new post.  Hope you enjoy

.Cashew and Coconut Curry.

Here's what you'll need:

1 can or organic coconut milk or cream
1 sprig of lemon grass (chopped into large pieces-only to infuse flavour)
1 bunch of fresh basil (thai basil if you can get your hands on it)
1/2 large red onion (diced)
1 handful of green beans (whole or cut in half)
1 large sweet potato or yam (chopped)
1 handful of fresh peas
1 red/orange pepper (chopped)
2 tbsp organic, all natural cashew butter (and one more for eating!)
2 tbsp organic red curry paste (I'll post a homemade one soon)
1 tsp dried chilis (optional)
2 tbsp organic coconut oil

Here's what to do:

.The Final Product.

Sauté onion in coconut oil, until translucent.  Add in sweet potatoes and sauté until they begin to soften.  Add peppers, beans and peppers.  Cook for 3 minutes.  Add in curry paste and let heat for 1 min.  Slowly add in coconut cream and cashew butter, gently stirring.  Add lemongrass.  Bring to a boil, and then simmer for 10-15 mins until begins to thicken (spoon test~sauce should easily coat the back of a spoon).  I prepared this vegetarian last night, but adding shrimp or chicken would be equally delicious.  Finish off by removing lemongrass and topping with fresh basil leaves.  Great on its own, paired with brown/wild rice or rice noodles. 

***Shout-out to Fresh City Farms for my weekly organic vegetable delivery!

Here's ours from last night --->


Happy Cooking,

Rachel xox

I'm BANANAS for BANANA'S!!!!

Happy Tuesday Everybody!!!

1. Two bananas can provide enough energy for a 60-90 minute workout (add some nuts for an extra punch)

2. PMS- B6 in bananas can regulate our blood sugar levels ladies = better mood :)

3. Constipation: Nobody likes to speak of it :( but bananas contain fiber, which can aid in restoration of regularity.

4. Mosquito Bites: What?? Rub affected area with the inside of the skin. Must try this summer!

5. Anemia: High in iron, bananas can stimulate the production of hemoglobin in our blood = could help with anemia.

6. Brain Food: Research has shown that the potassium can assist in learning by making students more assertive.

7. Blood Pressure: High in potassium and low in salt, makes this fruit a great option to reduce risk of blood pressure.

8. Hangovers: Reach for a banana or make a banana, protein smoothie to help balance blood sugar levels and re-hydrate your dehydrated body :)

9. Heartburn: Eat a banana for a natural antacid effect.

10. They're DELICIOUS!!!!!

~Rachel A. Bies, CNP & Banana Lover :)

Organic & Raw Almond Milk

Happy Friday Y'all!  

What a great today, I'm not sure where you are but its beginning to feel like SPRING here!  Many people ask for my recommendations on almond milk, what brands to buy, what are the ingredients, etc.  MY ANSWER is make your own!  Its literally two ingredients and it will last up to 5 days in your fridge (I have yet to try freezing it).  

Unpasteurized Raw and Organic Almond Milk

1/2 cup plus a few extra Raw organic almonds

1 cup of cold water

Throw everything into your; blender, vitamix, magic bullet, food processor.  Blend until it reaches a creamy/milk like texture.  By adding less water you can make a great cream for coffee, more water- milk for shakes and to drink.  Strain the liquid, with your; metal colander, nut bag, cheese cloth.  Use the leftover bits for baking or in your oatmeal.  What you are left with is yummy almond mik. 

Optional: 1. Keep straining until desired texture.  2. Add fresh vanilla (or extract), cinnamon to add a nice flavour. 3. Soak almonds overnight in water, then gently remove skins the next day.

This is great to do with cashews as a cream too!  Here's my batch from this week.  

Rachel A. Bies, CNP (c)

“Prepare to Fall in Love with Food”

E: foodie.bies.1980@gmail.com

P: 647.998.2552