Lemon Ginger & Turmeric Tea .....PLUS a Giveaway!!!

It's a beautiful ( but cold) day here in Toronto and I woke up needing an extra little boost of nutrition to jump start my morning..

Decided to glam up my usual hot lemon water (you all should be drinking this!) ...turmeric is a staple spice that holds many health properties & turns everything that golden yellow - which is a pretty start the the day.

Super easy & takes 5 minutes.

Lemon, Ginger & Turmeric Tea

(serves 2) 

This just oozes happiness...

What you'll need:

1 lemon*

1 inch of fresh ginger*

1 tsp of turmeric (ground)*

1 tsp raw honey*

2 cups of hot water

What to do:

Boil water.  Squeeze 1/2 lemon into each mug. Add 2-3 slices of ginger. Pour hot water until 3/4 full.  Stir in turmeric and honey.  Finish with ice cubes or room temp water.  Stir again and drink 30-45 minutes before your coffee-tea & breakfast.

 

Why should you drink this?

• Puts your body in an alkaline state - which is ideal & prevents infection and disease.
• Raw honey & turmeric - anti-inflammatory, anti-bacterial & high in anti-oxidants!
• Helps digestion
• A natural liver flush (which we all need!)
• Immune system boost
• Happy & healthy skin!
• Freshens breath
• Energy boost
• Is delicious and a great habit to add to your morning routine, all these benefits for 5 minutes of work!  Oh so worth it!

 

_________________________________________________________________________________

 GIVEAWAY!

Win 2 tickets to THE GREEN LIVING SHOW this wknd in Toronto!

3 Ways to enter & win!

1. Comment on one of our recent posts!

2. Follow me & tweet to @rachelbies why you want to go this year!

3. Follow me & instagram thehealthybies  who you want to see this year!

ENTER NOW

*Contest end Thursday March 26th, 6pm*

Happy Monday Everyone!  Don't forget to enter

xox

rbn

 

Gluten-Free Pop-Up Dining Series & The Women's Show Giveaway & Easy Turkey Stock Recipe....(that's a lot)

Hope everyone had a delicious and wonderful Canadian Thanksgiving!  We certainly did.. lots of friends, family and oh so much turkey! 

The upside of attending two dinner parties and being one of the only chefs...you get to grab the carcass x2 to make stock and other delicious treats.

Josh and I decided to make a huge batch of roasted stock and freeze portions for a rainy day.. Easy to swap chicken for turkey if you weren't able to take the bones..

Easy Peasy Turkey Stock

What you'll need:

1-2 turkey carcasses (hopefully with some meat left on)

1 whole garlic, cloves separated (roasted/braised in liquid)

2-4 onions, cut into rustic quarters

2 cups of roughly chopped aromatics: carrots, celery, parsnip, fennel, parsley, rosemary..

Enough water to nearly cover (3/4 way) bones and additional ingredients.

What to do: Two options

Stovetop:

Throw everything into a large stock pot.  Bring to boil.  Reduce and let simmer for at least 3-4 hours, until you've brought it to the desired concentrate.  Season with sea salt and pepper. 

Oven: 

Throw everything into turkey roasting pan. Cover and let simmer for 3-4 hours.  Season.

Separate liquid and meat OR store tog.  Can be kept in fridge for up to 5 days, freezes well for 3-5 months.  

As you may remember from a past post that I've partnered up with Rachael Hunt of Gluten Freedom TO  and together we are running GFW2 - November Edition which runs November 8th-15th (all details on website)!!!

We've also decided to begin a series of one night only "pop-up" dinners which we're incredibly excited about!  How this works is local people (Toronto) buy their tickets for a full #glutenfree prix fixe dinner at some of Toronto's hottest and most delicious restaurants!!!

First up Thursday October 23rd - 7:00pm - Lisa Marie (click for details) - Patatas Bravas, Porchetta, BBq's Hen and more!  Click on link to purchase tickets.

Second Sunday October 26th - Porzia (click for details & tickets) - Crispy pork, Vegetable "Lasagna" & Lamb with Dandelion & some fun cocktails!

We have more coming up soon - details to follow or on GFWeek website!  Please share with everyone to help make our events a success & we can have more next year!!!

RBN & GFTO

xoxox

 

Last but not least...

GIVEAWAY -> 8 tickets !!

It's almost time for The National Women's Show - Toronto which is coming to town Nov 7th-9th!  I've been going for years and can attest that its a great day out - especially in the fall!  Lots of great food, wine, health & wellness and tons more!  

The exciting part ->  I have 8 tickets to giveaway! Wheeeeeeee!

How to enter:

Tweet me @rachelbies

Instagram me thehealthybies 

Facebook me RachelBies Nutrition

What to send:

1. Tell me who or what you're most #excited to see!

2. Who will you bring and why?

3. A special shoutout to a favorite lady in your life!

4. Favorite celeb you hope to see & meet!

***Contest begins Wednesday October 15th, 5PM - Ends November 3rd 12PM.  For further details please email me RachelBies Nutrition

Don't forget to follow The National Women's Show and The Healthy Bies!

Happy short week everyone...

rbn xo

Thanksgiving 2014 with the lovely Joshua.

GIVEAWAY: Sabra giveaway & back to school nutritious and delicious snacks!

Leaves are falling, the days are brisk & kids are back to school!  After a summer full of treats, temptations and indulgences its time to get back to nutrition & wellness!  Thanks to Sabra Dips Canada its never been easier.  They have a full line of clean and portable dips that the kids will love and parents will feel good packing...

Here are two of my favorite 10 minute or less lunch ideas for even the pickiest of palettes...

Mini Hummus Tacos

(gluten-free)

What you'll need:

4 gluten-free corn tortillas (GMO free)

4 tbsp of Sabra hummus (your favorite flavour)

1 handful or organic sprouts (broccoli or pea)

1 handful fresh parsley (cilantro and basil are great options too)

1 handful fresh kale, chopped finely 

8-10 cremini mushrooms, panseared in olive oil.

1 avocado, sliced and tossed with lemon juice

1 tsp chili powder OR curry powder

Sea salt, a pinch.

Lime wedges.

What to do: 

Two options; pre-made OR make your own (serves two)

Pre-made: Divide and spread hummus on tortillas.  Sprinkle with chili or curry for added zing.  Add mushrooms.  Top with fresh veggies.  Finish with avocado.  Add tuna or leftover grilled chicken for added protein.  Two tacos per lunch,  pack with cucumber slices and radishes.

Make your own: Chop and pack everything in separate glass containers.  Pack into lunch and let the kids make their own at school!

**Use lettuce as an alternative to tortillas for a crunchy spin.

10 minute lunch/snack.

Vegetable Platter and Avocado Hummus

What you'll need:

2-3 cups of organic (if able) fresh vegetables, washed and bite size

Choose: (4-5 to have variety of health properties and colours)

Broccoli, cherry tomatoes, raw zucchini, bell peppers, radishes, radicchio leaves, sprouts, heirloom carrots, cauliflower, blanched beans, blanched asparagus, mushrooms, celery stalks or any favorites I've missed!

1 container of Sabra hummus (classic works best)

1 Avocado, chopped.

1/2 tsp lemon/lime juice

1/2 tsp fresh parsley.

What to do:

Using a bullet/blender mix hummus, avocado, citrus juice and herbs.  Pack into a glass container and finish with extra virgin olive oil.  Makes 4 serving.  Portion vegetables.  Makes a great after school snack too.  No excuse with the vegetables ready to go.

TIPS on getting kids to eat their veggies:

• Get them involved in the cooking!  Studies have shown that children that are involved in the shopping & cooking are more likely to become adventurous and open minded when it comes to their food & eating habits.
• Let them choose their favorite vegetables and fruits for an at home garden.  Make a schedule of watering and harvest times.  Brainstorm recipes together too!
• Have fresh vegetables, dips, fruit and snacks ready to prevent less healthy alternative after school. 
• Offer alternatives to their less nutrient dense favorites: organic nachos/cucumber slices with Sabra salsa rather than chips & dip.  Dark 70% cacao dipped strawberries/bananas rather than chocolate bars.  Homemade trail mix with more nuts/seeds rather than store bought granola.

SABRA GIVEAWAY

(30$ value)

Includes: Sabra lunch bag & 5 Sabra vouchers to get you started!

How to enter:

Tweet me @rachelbies your favorite way to use Sabra dips!

Email me rachelbiesnutrition@gmail.com with a picture of my recipes OR your own!

Instagram me thehealthybies  with a picture of my recipes OR your own, tag me and use the hashtag #sabrabacktoschool

Enter by September 25th.  Draw date: Saturday September 27th, 2014!  Good Luck

rbn

xox

Email me for more yummy ideas!

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 :)

GET YOUR SOUP ON!!!!

One of my favorite past times, especially in the autumn is to experiment and make wonderful and fragrant and delicious and yummy SOUPS!!! 

I started a bit early this summer and began testing a few new ones that I thought would would work!  Thank goodness I was right he he!  

Spiced Carrot and Corn Soup

What you'll need:

3 cups- chopped carrots (food processor works well)

2 med. onions- chopped

2 cobs of corn (raw)- cut off cob

3 cloves garlic- chopped

2 tsp. ginger- grated

1/2 tsp. of each: coriander seeds, turmeric, anise seeds- crushed

1 1/4 (1125 ml)- organic chicken/vegetable stock (homemade is great!)

1/4 habanero pepper (or jalapeno=less spice)

2 tbsp- extra virgin olive oil (EVOO)

salt and pepper to season

~ Large pot, wooden spoon ~

Directions:

Saute onions in EVOO until soft and translucent.  Add ginger, garlic and spice mixture, let cook for 2 mins to release the oils and fragrance.  Add carrots and corn.  Add enough stock (1125 ml) to cover vegetable by 1 inch.  Bring to a full boil and then lower temp to simmer for 20-25 minutes.  Puree in blender, food processor or with immersion blender.  I like to serve mine with a dollop of Greek yogurt, fresh dill/spring onions or some grated carrots!  Try a new spin with edible flowers, beet chips or some chopped chili peppers if you want to spice up your life!

Bon Appetite xox

 

***Not only is this soup yummers, its also quite nutritionally sound;  

Corn: Promotes antioxidant protection and lung health, increases energy production and is a source of vitamin C (free radical scavenging and immune health) and manganese and phosphorus (bone-builders).

Carrots: Also promote lung health and heart health too!  Great source of vitamins K (bone-building), vitamin B1 (energy), molybdenum (detoxifying) and fiber to help keep you full!

Onions/Garlic: Great for lowering cholesterol, preventing heart disease and great for digestive health!!!

*All these benefits from a little bowl of homemade soup!  How easy and rewarding is that!*

Until we meet again, GET YOUR SOUP ON!!!!

xoxo
The Healthy Bies

Yumms Roasted Chicken

Brrr.  Chilly day today.  I'm not quite ready to pull out the scarves and mittens....BUT I am ready for a delicious roast chicken din-din!!!  Yay!  One of the many great things about roasting in your oven is a quick prep time and throw that meat or bird in!  Which allows you to do whatever else is on your list!  Here is my easy-peasy (saw Jamie Oliver speak last night LOL) Roast Chicken...

  

HealthyBies TIP (idea)

As a preference I eat less meat and spend more money on organic and free-range chickens and meat in general...quality vs. quantity in my opinion WINS every time :) Get to know your local butcher xo

What you will need to play today...


Roasting pan (will hold a 2-4 lbs bird)
2-4 lbs chicken (organic and/or free-range and hormone free)
3 tbsps of EVOO or 4 knobs of butter
4 sprigs of tarragon, rosemary, thyme, etc- anything you prefer!
1 lemon, sliced
4-6 cloves of garlic
sea salt and fresh pepper
cooking string (optional)

Preheat your oven to 450.  If your chicken has the bits still in it (liver, gizzards, etc) remove and either chop up and throw into a stuffing...mmmm. OR toss.  Rinse and pat dry chicken.  Gently lift skin enough to slide in some herbs, knobs of butter, lemon slices and garlic cloves.  I like to stuff the cavity with herbs and an onion...or some delicious stuffing! If you choose you can tie (cooking string) the legs and the wings in...I don't aways.  Now the fun part, pat skin down...smudge butter all over that bird!!!  Generously season inside and outside the chicken with s/p and arrange some extra lemon slices and herbs, I also through some in the pan.  To start I'll roast my 2/3 lbs chicken at 450 to give it a nice crisp and colour to start for 10-15 mins.


*remember to baste every 20 mins with the lovely juices that have accumulated* 

Reduce oven to 375 and cook chicken for 45-60 or until internal temp is 170-175f !  Invest in a thermometer, you'll use it constantly!  Once the wings and legs move easily or start tearing from the body, your baby should be ready.  I like to move my chicken to a cutting board, cover with foil and let it rest for at least 10-15 mins to allow the juices to redistribute throughout.  At this time you can add some stock, a splash of white wine/beer...slowly reducing....add in some herbs and check seasoning to make a yummy gravy.  Remove legs, wings and carve away!!

I like to serve my chicken with (will post these soon);

horseradish baked-mashed potatoes
roasted root vegetables
steamed spinach or beans
baked tomatoes

The possibilities are endless....bon appetite xo