Paprika & Lemon BLUE GOOSE PURE FOODS Chicken & Chicken Sausage and White Bean Stuffing!

Happy Tuesday friends!

For those of you who DO NOT follow me on Instagram or Twitter may not now that I've partnered up with Blue Goose Pure Foods (website is being updated) as their newest BA - Brand Ambassador!  This means you can follow us and them for weekly (or more) recipes, tips & ideas using their great products and line of organic and ethically raised proteins. 

 

 Fortunate for RBN their brand policies are inline with ours - they support local & community brands and ideas, they use only the best and ethical local farmers & it shows in the food!  My goal is use my Nutrition background for healthy and nutritious elements and then sprinkle my Culinary Expertise with fun techniques and methods to learn and implement into YOUR home kitchen!  

Bonus: Fall in Ontario is such a rich and season with a great line up of local & seasonal ingredients at our finger tips!

RBN Smoked Paprika & Lemon Roasted Chicken 

SMOKED PAPRIKA & LEMON ROASTED CHICKEN

What you'll need:

1 Blue Goose whole chicken (Breast or thighs could work too)

2 lemons

3 cloves garlic, minced

2 tbsp Smoked or Spanish paprika 

3 tbsp EVOO

Sea salt & cracked pepper

What to do:

Preheat oven to 400.  Wash your chicken and dry thoroughly - may sound odd but I always do it!  May need to remove giblets or trim any excess fat.  Mix together 2 tbsp of EVOO, paprika, 1/2 lemon and S&P into a wet rub.   Rub all over chicken and try to save half of the marinade.  Stuff chicken with cooled down stuffing (recipe below).  Season with extra salt and pepper.  Cap stuffing with half a lemon (shown here) and add remaining stuffing into a small casserole dish and put aside.  Roast chicken for 20-25 minutes at 400.  Afterwards lower to 375 and bake an addition 40-55 minutes - this is a great time to re-marinade.  Using a thermometer - internal temp should be 180f (82c).   ***When there is roughly 20 minutes left add in extra stuffing to reheat.  Let rest for 10/12 minutes to allow juices to redistribute.  I served our chicken with roasted tomatoes and acorn squash, for a lighter meal add a spinach salad and some sautéed greens.

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WHITE BEAN & SAUSAGE "STUFFING"

What you'll need:

2 cups cooked white kidney beans (soaked method or org can)

3 Blue Goose paprika chicken sausages, diced

1 sweet onion, chopped

2 garlic cloves, minced

Small handful fresh parsley

1/2 lemon juiced

1/2 tsp poultry spice

1 tbsp maple syrup

***optional

1 tbsp bourbon

1 tbsp raisins

What to do: 

Sauté onions and garlic until translucent.  Add in sausages and try to render and crisp up.  Add in beans and remaining ingredients EXCEPT parsley & bourbon.  Cook stuffing for 3-5 minutes, then finish with last ingredients.  Allow to cool before stuffing to prevent any burns.  Once chicken is done, remove stuffing into a bowl to serve.  Finish with fried sage leaves or more parsley & lemon!

Yumms!

Roasted Tomato side dish: Tomatoes, garlic & EVOO. Roast for 20.

Again follow us on Instagram & Twitter to get your WEEKLY BLUE GOOSE recipes (link in top of blog)..

For where to shop, questions or recipe ideas email me!

Also relaunching RBN 30-day White OUT challenge: 30 days no white foods, no processed foods & NO sugar!  Email me for your copy ~ $75.00

*Includes support through email.

*4 Food journal walk through & critique.

*Recipes & Lifestyle tips

and MORE!!!

xox rbn.

UP on the blog/website this wknd:  

Surf & Turf Taco's: BLUE GOOSE sausage & giant prawns!

 

 

 

 

The Happiness Challenge & How-to: Insert #healthy habits into YOUR life!

 

For those of you that follow me @rachelbies on Twitter - know that we proposed a gratitude journal #challenge in which you write down your thoughts of gratitude every morning - THE REASON: Studies have shown people who are grateful & mindful show less signs of depression, anxiety, anger and overall it becomes a mood enhancer.  For an extra 2 minutes a day - We believe the benefits outweigh the "work" - this is also #10 (no value) on our list of HEALTHY & HAPPY HABITS!  Take a look at our list...these are in no particular order!

RBN Healthy & Happy Habits

1. Mornings: Wake up and try to go without looking at your phone or computer for the first 30-60 minutes after waking.  Connect with your loved ones, pets, go for a walk, drink lemon water.  You'll notice that you start your day more settled - its tough at first but you can do it.  Make it a priority to decide that YOUR day is going to kick A$$!

2. Lemon Water: YOU know how strongly I feel, past blogs and social media highlight this.  It will start your body as alkaline, wake up digestion and great for skin!  DO IT!

3. To do lists:  I'm a list maker.  Obsessed with them.  The downfall is that they can leave you feeling incomplete or disappointed in your day.  New version: make a list of 3 things; 1 small, med & large.  Anything else is a bonus.  For tasks you don't complete - add to next day and give yourself a break!

4. EAT: This is crazy important, no excuses!  Eat a bar, a smoothie, an RBN bfast bowl or toast!  Something!  We burn our food when we sleep and we need FUEL for our long days of work, movement and stress.   Get up 15 minutes earlier to prevent rushing in the mornings or prep the night before - EMAIL ME for a top 10 breakfast list!

5. Afternoons: Take a 15 minute walkabout after your lunch, preferably outdoors but if unable then stretch your legs in your office.  Make it even more enjoyable with a nice tea...ahhh almost like a spa.

6. Après Work: When you get home or have finished work, take some space - outdoors, yoga, bike ride, meditation - something that isn't a chore, work or for someone else! JUST YOU. Maybe its looking up a new recipe or writing in your gratitude journal!

7. Dinner: Try making dinners a thing.  Not an inhale and eat standing at the counter but eat at a table, with friends or loved one.  Plan, shop, decompress from work.  Clean up together.  Be mindful and thankful for where your food is coming from!  Trust me - its the best and fall is the season of dinner parties! Yumms.

RBN has ton of DINNER PARTY ideas - just ask us!

8. Electronic Detox: Josh and I have to adhere to this.  Make a cut-off time for phones/social media.  Take your IG pics and then phone gone.  No phones after 9pm, etc.  Make ones that work for you.  Incorporate a conversation or a board game - something that doesn't involve your head down in a screen! Upside: Tomorrow you'll feel so satisfied after ignoring your phone for hours.

9. Gratitude is a mood lifter: Buy yourself a little old journal!  We're on day 23 I believe and it works. Less stress, anxiety and more mindfulness.  Not sure where to start? I'm grateful for... the food on your table - the fact that you have a job to go to - your family (even though they are crazy lol) - fresh air!  It can be as little or as big as you want!

10.  Meditate:  There's this great app called Headspace that I've been using and loving!  It's 10 minutes a day (or when you have time) & is narrated by a nice british lad (dreamy) and teaches you how to relax, be mindful and be aware of your thoughts - NOT to run from them.  I suggest looking into it!

 ***Results may include: Constant smiles, annoying your co-workers & constant humming.  LOL.

GET YOUR BOD BACK FROM SUMMERTIME FUN!

RBN - 30 WHITE OUT CHALLENGE IS BACK 

EMAIL ME rachelbiesnutrition@gmail.com

for more details!!  Whooooo!   

The MOST perfect chocolate muffin EVER. Damn.

These RBN cacao muffins are the bomb & make a great breakfast or snack.  Why #cacao and not #cocoa the difference you ask? 

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Cacao: One of the purest form of chocolate we can consume.  Raw and less processed than cocao powder.  Excellent source of vitamins, fiber, carbs and protein.  Choose 75% or higher to reap the benefits of this superfood!

Cocoa: Prepared in a similar way, yet heated so we lose some of the vitamin/mineral potency and content.  If you choose to buy, make sure it is pure and not mixed with oils or sugars. 

 

  RBN Loco-Choco Muffins 

(Yields 6 large or 8/10 small) *Gluten-Free & Vegetarian

 

Dreamy and delicious cacao nibs!

What you'll need:

1 egg (organic, free-range, local if able)
1 banana* (1/2 cup apple sauce)
1/2 tsp vanilla extract (1/4 bean)
1/4 c coconut/flax/hemp oil (raw, cold-pressed, organic)
1-2 tbsp honey (raw) or maple syrup
_______
Blend.

In a separate bowl: Sift.

1 c gluten-free, AP flour**
1/4 c cacao powder/cocao if need be.
1/2 tsp baking soda (aluminum free)
1/2 c cacao nibs

 





What to do:  Preheat oven to 350.  Mix wet ingredients into dry.  Pour into muffin pan/liners - 3/4 full.  Cook for 20 or until cooked through.  Variations: Add nuts, melt chocolate and dip tops OR stuff a piece of dark salted choc on top/middle! MMM

Another version - With dark choc chunks on top for more of a "cupcake" feel!

RBN Tips: * Ripe bananas are the best for baking.  Don't throw them out, store in freezer for baking.  Let defrost in a bowl of hot water - voila!

**Can use sprouted flour if gluten isn't a concern!

I added some VitaGrains from Innotech Nutrition

The perfect bfast, snack or dessert!

Sign up for our RachelBies Nutrition Newsletters for more recipes, articles, tips & more!

 

Giveaway FEVER next blog .... ooooh stay tuned!

 

xox rbn

Sexy FOODS! Get your best skin & groove on with these foods!!!

Happy TUESDAY everyone!

  For our loyal followers - you saw how fun our last trip was!  Home safe and sound and next weeks blog will feature another RBN Travels highlighting local produce, restaurants, snacks and more from BC - Calgary!  Plus RBN Mobile KItchen will be cooking with all the fine local seafood and produce...Mmm.  

 

Anyway... Today's post is all about sexy hair, skin and life!  Delicious and approachable ingredients that will make you radiant from the inside out!

** Follow me on my instagram account for adventure snippets!

 

10 Super Foods for Sexy Skin, Hair & Life

Blueberries: 

Tons of antioxidants, and can prevent premature aging.  Try incorporating ½ daily when in season or ½ frozen into your smoothies and oatmeal. Promote collagen production.

Eat pretty with this delicious & versatile fish!

Wild Salmon (not farmed): 

 Is a great way to increase your intake of Omega 3 fatty acids, which keeps your skin supple and moisturized.  Salmon also has selenium, which protects your skin from sun exposure and vitamin D, which helps keep your teeth and bones nice and strong!

*RBN Tip: Bake in foil with roasted lemon & herbs, bbq with miso & lime or pan sear with dry rub!

 Spinach (dark leafy’s):   

Greens are loaded with nutrients, antioxidants and lutein, which makes and keeps your eyes bright and healthy.  Greens are a great source of vitamin B, C, E (great for skin) and potassium.  

*RBN Tip: Throw into salads, soups, stirfry's and smoothies to pump up nutrition and benefits! 

All delicious - the more bitter, the better for digestion. Better for digestion, better for SKIN!

Walnuts:   

Powerfood, throw into your salads, oatmeal or just a handful daily will promote brain health, bright eyes and vibrant skin! 

*RBN Note: Ever notice that walnuts look like our brains - crazy right!

Be still my HEART.

High quality dark chocolate:   

Mmm.  Keeps skin hydrated, a source of antioxidants and protects from sun damage.  Not milk chocolate though, should be 70% cacao to reap all these benefits.  Great to share with a special someone.

Yogurt:   

Full of protein, calcium and healthy bacteria, which will help your teeth, bones and nails look ravishing! Throw into your smoothies for a no hassle dose.

Sweet Potatoes:  

 Dense source of beta-carotene (signature orange colour), which is a powerful antioxidant that fights against premature aging!  

Feed each other some sexy baked fries!

 *RBN Tip: Yay, roast them up with olive oil, sea salt and herbs or make a spicy mash instead of potatoes.

Tomatoes:   

Great source of anti-aging antioxidant, Lycopene which is best absorbed by our bodies if its cooked or heated.  Try making sauces, soups or jars of strained tomatoes from your favorite grocery store.

Oysters:   

Super sexy food!  Major source of zinc, which is crucial for skin repair, and keeping your eyes, nails and hair healthy.  ***Maybe feed them to your loved one :)

POP open some champs & have a sexy night in...see what happens!

Kiwis:  

 High in fiber and vitamin C, helps keep your skin bright and shiny! 

*RBN Tip: Eat as is, throw into smoothies or with yogurt (double sexy food) or make a great salsa for shrimp and salmon!

Hope this inspires you to incorporate more of these ingredients for bright and glowing skin!

For more recipes or inquiries visit rachelbiesnutrition.com

OR

Email me for your consult at rachelbiesnutrition@gmail.com

Happy week y'all!
xoxo
rbn

Where my dudes at? (Skincare & Nutrition Tips for the Men in our Lives)

I like to think that my readers & demographics know no sex or age - but if I was to be honest, most of the comments and feedback come from the ladies.  So this post is for the fellas in our lives - brothers, partners, fathers & bff's!  

RBN's top 10 MAN TIPS 

Super easy to incorporate into your lives & tried by my love (he's addicted to most and can't believe he lived without them)!

1. Water - This is my number one tip for all humans (pets too).  Most people don't even realize that they're dehydrated. 

Simple calculation:
IDEAL AMOUNT = Your body weight divided by 2 = number of ounces per day
*One glass = 8 ounces*
Ex: 150 lbs/2 = 75 ounces
75/8 (oz) = 9 glasses of WATER!

 Remember to drink/sip on water throughout your entire day, preferably separate from your meals!
*herbal teas, juices and coffee do not count towards your water intake, and you’ll need to add another serving per coffee.

2. Probiotics - Great for gut health, digestion, immune system & optimal health.  Super easy to take and if you never take another supplement again - this would be my tops! Studies have been linked to improved mood & mental health too.  Ask me or your local health store for tips!

3. Vitamins - Should you decide vitamins will be a part of your life then here's my top picks: Vitamin E (Cell repair & renewal), Magnesium (muscle function, immune & calms nervous system), Vitamin D (Immunity & bone health - naturally occurring in sunshine), Potassium (kidneys & heart health) & Selenium (powerhouse antioxidant!)

***For more detail and food sources refer to my Among Men - Rachel A Bies article.

Vitamins are a great option!

4. Exercise - Movement is such a vital part of balance and healthy living.  Take a walk on your lunch break, opt for the stairs over escalator, AIM for 60 minutes of exercise per day (yoga, run, weights etc). 

 5. Take care of your Skin - Same rules for men - should always wash your face before bed (pollution, dirt & sweat from the day can clog pores) & keep skin moisturized to reduce signs of aging.  That doesn't mean spending $$$ - Josh and I use Inca, Olive & Coconut Oil as our at home moisturizers for face, hair and body.  But a high quality organic & extra virgin bottle, split in two (glass and dark to avoid becoming putrid) and store in bath and kitchen.  Voila - save money, have kick ass skin and smell yumms.  ***Single men: Your partner will appreciate a man who takes care of their skin!

Less expensive than store bought creams & smells oh so delicious. 

6. Eat your VEGETABLES - This doesn't mean you need to eat salad for your life BUT it does mean incorporate a variety of vegetables (eat with colour) into your meals.  Smoothies, salads, steamed, roasted & sauteed are great options.  ***Email me or go on website for more options/recipes) 

7. Cook at HOME - A lot of men I've worked with & know really enjoy cooking.  At first they may not even realize - once I teach them how approachable & simple great food can be, they realize " hey I can do this".  Even if its a few simple staple meals: BBQ meats, few egg dishes, roasted & sauteed veg & some easy wine pairings.  Start there and then follow your passion!  ***A man who cooks is killer or one that will at least learn with you!

Who knows - YOU may love cooking, if you don't already!!

8.  Chew your food - Most people don't take the proper time to chew their food properly - this allows HCL (digestive juices) to prepare in our tummys, eliminate risk of leaky gut and other digestive issues & increases our ability to absorb more vitamins and minerals from our foods.

Laugh that sh*t OFF!!!

9. Balance - Everything deserves and functions better with some sort of balance.  Find yours.  Is it having a drink with friends?  Having pizza once a week?  Don't feel guilty about small guilty pleasures - better to adhere (in my opinion) to an 80-20% rule than being super strict!

10. Laugh your butt off - When the world seems to crumble or your boss is driving you mental, in the words of Taylor Swift "Shake it Off".  Seriously - we work on this at home (more so me) but will it matter in 2 hours; 2 days; 2 weeks?  Odds are it won't.  PLUS stress is a fun killer - can affect our moods, digestion, mental health, sleep etc!  Even if you fake it until you make it (cheesy?)!

For any questions, inquiries or culinary lessons email me!

xox rbn 

FoodiePages.ca & RachelBies Nutrition Collaboration Announcement!

Happy Bastille Day to my viewers in France (and thanks for your support!) - As a French Canadian girl (1/2), I always like to acknowledge French traditions - be it in a #vivelaFrance or #labelleprovince manner! I'm currently doing a cleansing few weeks (two weddings last week & two more in two weeks) so NO fromage or poutine pour moi!

     Anyways... ANNOUNCEMENT time!

When FoodiePages.ca emailed me to work & partner up for some fun collaborations - I jumped at the opportunity!  

About FoodiePages.ca:

Founder & CEO,  Erin Maynes created FP's to be a great online presence - where you could connect with farmers, markets & wineries and buy directly from Canada's best small-scale & regional producers.  FoodiePages stands for good food - natural, local & delicious (which falls in line PERFECTLY with what RBN's motto is)!

Our first collab is MY most favourite things to do with local people - #recipe development!  

Our first star ingredient is something that all chefs/nutritionists/foodies naturally turn to to add flavour, layers & aroma to our meals.  Nutritionally its part of the allium fam-jam (onions and such) & is great for heart health, blood pressure, improves iron metabolism and is affectionately referred to as "the stinking rose"!

Garlic! Ail! Aglio! Knoflook!

When you roast garlic - the intense flavours disappear and are replaced with sweet and salty tinges!

Nutritional Powerhouses & one of my FAVOURITE go-to ingredients!

My job was to create a recipe highlighting the wonders of garlic! Hmmm. A bit of a new challenge as we naturally lean to it as a supporting character - but with a bit of trial and error, can easily become THE STAR.

 Roasted garlic, sweet potato & white kidney bean hummus!

What you'll need:

 1/2 c soaked & cooked white beans (black & chickpea would work too)

1 large sweet potato

2 heads of garlic

1/2 fresh lemon

2 tsp tahini (nut butter works too)

1/2 c extra virgin olive oil

sea salt & pepper

chili peppers (optional)

2 tsp fresh cilantro

1 tsp cumin

What to do:

Preheat oven to 375. Peel sweet potato & cut into quarters. Cut tops of garlic, place in a foil wrapper with olive oil. Roast for 25-30 minutes until soft and sweet. Potatoes - Toss in olive oil and s & p.  Roast until soft, 45-60 minutes.  Once everything has cooled down, throw all ingredients into food processor/blender/vitamix.  Blend with small increments of evoo until smooth.  Can use a bit of the water used to cook beans too!  Blend until desired texture - I like it so it coats veg/crackers without being too thin.  Season with extra spice or acidity!  Finish with fresh herbs a drizzle of your best olive oil!  Serve with crudites, sweet potato chips, crackers or use as sub on your sandwiches/pizza.  

Heart health, delicious and oh so colourful!!!  Drool worthy, non?

Variations:

1. Boil the sweet potatoes for a less "roasted" flavour.  Sub in your favourite squash or pumpkin.

2. For a fall hummus - add cayenne, ginger & cinnamon as your spices.  Curry would work amazing too.

3.  Finish with some goat cheese or feta for a zing!
4. Smear roasted garlic on crackers/toast with some cheese!
5. Toss in pasta with some roasted veggies & herbs.

Nutritional breakdown: Source of magnesium, vitamin B6, vitamin C, selenium & copper.  Reduces inflammation, protects our heart & chalk full of anti-oxidants!

Add garlic to all your meals, dressings and soups to add an extra dash of nutrients & flavours to your day!

Thanks to FoodiePages.ca and cannot wait to loop you all in on our other upcoming projects!!

Tweet us @rachelbies with your version & pics of this recipe!

Email us for consults, culinary collaborations, meal plans & food deliveries at rachelbiesnutrition.com!

love rbn

xox 

LOCAL LOVE TO FOODIEPAGES!!!