My favourite F-WORD......Can you guess?

 

FAT!

Probably not what you thought I was going to say :)  

The good kind of course!  Think butter vs. margerine.  Olive oil vs. Sunflower.  All of the avocados!


As the weather cools down our bodies extra need some divine healthy fats that benefit our brain (smart and witty for holiday parties), skin & hair, reduce risk of Cancer and protect your heart.  
Here are our #RBNtop5 favourites - WE think you should incorporate them into your daily line-up (don't forget to tag us on Instagram or Twitter).

Avocado: 
Possibly my favourite fruit in the world and so delicious, this green beauty is notorious for their health properties (Oleic Acid has been said to lower cancer risk), contain more potassium than bananas,  full of fiber and vitamins.  Add them to smoothies, salads, soups and great in baking!  Soak up hydrating benefits in a skin mask too!


Butter: 
Made of one ingredient, butter is one of my most asked about nutrition myths (if you are vegan opt for coconut/olive oil) and is full of GOOD saturated fats that lower your bad cholesterol (LDL) and raises good HDL (email me for more info).  Add a titch to your veg, coffee and sauteed foods! Opt for grass fed & organic if possible!

 
Nut Butters:
Seed butters too - cashew, almond, peanut, pumpkin and sunflower seed butters are great sources of healthy fats, proteins and vitamin E.  Skin food and great for toasts, oats, smoothies and curries (sneaky tip).  Save $$ by making it at home - using raw nuts and seeds, add in some vanilla or cinnamon to shake things up... Cashew and vanilla butter sounds pretty great.

Eggs:
Eggs have been deemed THE most perfect food source because they contain the full scope of amino acids, all B vitamins and great source of protein.  The other upside is that they're so versatile than can be a part of your bfast, lunch and dinner lineup! Opt for pasture raised, organic and local - the extra $ is worth it.

OLIVES AND EGGS = BRUNCH PERFECTION

Olives:
A great snack and makes you feel so exotic chowing down with a nice charcuterie (great treat in moderation) and full of great fats!  I have a theory about olives - it takes 8 tries to love them as much as possible.  I used to hate them - crazy right, then 8 tries later I couldn't get enough of them.  Add them to salads, stews, pasta dishes or on their own.  My favs include kalamata, sundried and small green spanish ones.  Great in brine or oil (oil lasts longer).

**Honourable mentions & info in past POSTS: Coconut oil (in past blogs), Fish (Sexy food blog), Using fats for Skincare and more!

Email me for meal plans and nutritional consults rachelbiesnutriton@gmail.com 

xoxo 
rbn

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

Two fresh new recipes & a super great country media trip!

Happy Monday World!  Today's post is all about one of my favourite vegetables in the world! Its great for you, super versatile and is currently in season...
 
Can you guess...


Is related to onions & garlic (Lily family)..
Aside from North America - China, Peru & Mexico are some of the top suppliers...
Present day is still harvested by hand...

Anyone?  Anyone?

Last hint:  It makes your pee smell (roughly 20-40% of population cannot smell it)...

Asparagus people! 

A couple weeks ago I was invited by our friends (Toronto) Foodies on Foot to join the #Asparabus tour.  This included a media bus which brought us to Norfolk County to enjoy a day of asparagus farms, lavender farms & a lunch prepared by future chefs that was oh so good!  As if this wasn't enough we were sent home with 11lbs of fresh Ontario asparagus to create some tasty culinary inventions!  I decided to do something raw & something cooked to highlight the ingredient without losing its delicate flavour!  Super simple & nutritious for you to recreate at home!

Here's a recap of our day & my new recipes! Mmmmm.

 Mission: 

 Learn all about #asparagus.

Where: 

Welsh Brothers Farm, Simcoe ON

Where the magic happens: trimming, bunching and packaging.

The star of the day: ASPARAGUS

Shared selfie with Asparagus!

Asparagus grow in individual little rows.  Can be harvested every 2-4 days and will harvest for up to 15 years!

The bluest of skies!

 

Ready to take home or ship to stores!  We went home with a box each!  Eleven pounds of goodness!

Next up:  

Bonnieheath Lavender & Winery

Where: 

Norfolk, ON

 Mission: 

Eat & Network with all the Lovely People

Oh so pretty - last years lavender (doesn't harvest until late summer)

Lunch is served: Mixed local pork bbq, variety of asparagus dishes & rhubarb desserts!

Mmmm so much beautiful & local food!

My plate:  YES I eat a lot!

All natural lavender shop: I bought bug repellent, soaps & body lotion!

Obviously I had to bring some lavender & cider home for Josh & I!

The smell! Oh so delicate and fragrant!

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And now for some new & delicious (modest right) recipes!!

Spring Goddess Salad
(Gf, Vegan)
Yeilds 2 mains or 4 sides.

What you need:

1 cup chickpeas, (cooked)

1 cup fresh peas,

1 small handful fresh mint

1/2 English cucumber, julienned

1 bunch of asparagus (steamed gently and trimmed)

1 handful of basil

1 lemon, juiced

1 fennel, julienned

3 tbsp of olive oil

 sea salt and pepper

What to do:

Gently steam asparagus.  Mix all ingredients minus the asparagus.  Taste and season accordingly.  Arrange asparagus on plate and then place the mixed salad atop.  Finish with fresh mint and lemon wedges.  Perfect accompaniment to shrimp, chicken or great with goat cheese!

 

Asparagus & Jalapenos Cornbread Muffins

(GF, Vegetarian)

What you need:

3 tbsp coconut oil

1/3 cup apple sauce or reduced/cooked peaches

1 large egg 
1/4 cup of pure maple syrup

1 cup coconut milk 

1 cup cornmeal 

1 cup gf flour (Bobs Red Mill) 

1/2 tsp baking soda 

Sea salt & pepper

1 red chili/ jalapenos, diced

1 bunch of asparagus, chopped BUT save tops for garnish.

What to do:

Preheat oven to 350 and coat muffin tin with coconut oil.  Mix all wet ingredients together with peppers and asparagus.  Mix dry ingredients together thoroughly & slowly incorporate into wet batter.  Pour into muffin tins approx. 1/4 full.  Finish with aspara-tops. Bake for 15/20 minutes until golden.  Good for up to 4 days fresh OR freeze for a couple weeks.  Great with a fried egg, with preserves or what we did at home is use for shhhhmancy #sloppy Joe's using Walter All-Natural Caesar Mix as our sauce!

Shhhhmancy Sloppy Joe's with Walter All-Natural Craft Caesar BBQ sauce!

Pretty little things ready for the oven!

Yummers.

Updated cornbread without all the bad stuff!!  Feel good about feeding your family these!

As always, send us a tweet when you replicate any of these!  Yay.

Until next post lovelies,

rbn

xoxox

THE TROUBLEMAKERS!

Anna & moi!

The one and only Steven Hellman!

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!

 

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 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