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

 

HOW-TO: 10 Breakfasts under 10 Minutes !!!!

No more excuses guys.

No need to skip breakfast anymore.
Breakfast can be your favourite meal again!

I love breakfast & brunch just as much as the next guy - but hey WE don't always have the time for a beautiful & drawn out meal first thing in the morning.  The last few weeks I've been coming up with easy 10 minute breakfasts; easy, healthy & colourful and DELICIOUS! 

The Newest TOP TEN - 10 MINUTES Breakfasts!

These are all super affordable too - and saves those leftovers going into the bin.  For more ideas or dietary specific meals email me (link at bottom). 

French Scrambled Egg & Kale Slaw Bfast Tacos (GF)

Scrambled egg, Avocado, Fresh Spinach & Cucumber Tacos (GF)

Baked (leftover) Stone Fruit with Coconut Yogurt (Vegan/GF)

Sauteed Greens & Fried Egg (Hot Sauce mmm)

Organic Brown Rice (Leftover) Fried Rice Bowl with Scrambled Egg & Zucchini (GF)

Sauteed Green & Enoki Mushrooms with Soft Boiled Eggs (Can you tell I'm obsessed with Boiled)

GF 1/2 Bagel (Aidans) w/ French Scramble & Smashed Avocado & Chilis

Spanish Faux Paella (Leftover & Quinoa) With Soft Eggs

Steak & Eggs (Leftover Steak - Great Saturday Brunch for your sweetie!)

Aidans GF 1/2 Bagel with Spinach & Soft B Egg (leftover steak and chimichurri)

 TIPS for a super successful morning & breakfast:

• Drink lemon water morning first thing - wakes body up, puts our bodies at an alkaline state - More tips on blog (selfpromo).
• Use your leftovers - most things taste great reheated & with an egg OR throw into a gf corn taco! Weirdest thing - We've put Bolognese sauce and rice into one!
• Vegan - Use all veg and beans!  Still delicious - savoury bowls are easy and affordable.  Vegetarian- take the meat out!

• Dress it up - I love using tons of fresh herbs & spices in my creations.  Hot sauce and cayenne is also a great addition - heart health & metabolism booster!  Kick it up!
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For more detailed recipes - food delivery - 15 consult EMAIL me rachelbiesnutrition@gmail.com!

 

xoxo

Ps. Its cold again here - Hope my readers all over are enjoying the beginnings of spring! 

 

 

HOW TO: Stock your pantry! (Part one: Spices & Grains)

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:

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

PLUS I will be taking questions via Twitter - so if there's something you want to learn how-to do or know about then tweet away! 

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

NATURAL SKINCARE: DIY Winter 9-1-1 Skin Savers!

Can you guys guess ~ what is our bodies largest organ, has three layers & makes up 15% of our body weight? 

SKIN!

 

Clearly with these facts - it makes perfect sense to take extra good care of our skin, especially during the cold seasons when skin easily becomes dry, flaky & dehydrated.  The great news is - most of the ingredients to make diy masks and scrubs are hiding in your pantry & fridge!  Here are my top options and they're great all year long - not just for winter.

  Here are a few masks and scrubs that I've either re-worked or developed! And this is not just for the ladies, my male clients use these as well :)
 

Five minute micro-abrasion scrub = A healthy glow and cleans out pores.

What you'll need: 

Bowl with tight fitting lid.

2-4 tbsps of aluminum free baking soda

 

What to do:

Pour baking soda into a small bowl, mix with enough water to make a paste, on the thick side because you can add drops off water while in the shower. 

Alternative recipe: Add honey in place of water for a one-time scrub! Smells delicious too.

Use: On a weekly basis, use a small amount and with circular motions scrub your face for 30-45 seconds. Let sit for 3 mins (will sting a bit your first time), and rinse off. That's it! You'll notice your skin is glowing and vibrant.

**Not ideal for sensitive skin

Skin brightening mask = Exfoliates & leaves skin oh so soft.

What you'll need:

1/2 unripened papaya, diced

1 tsp full fat yogurt

1 tsp raw honey

1 tsp coconut oil

 

What to do:
Blend ingredients in a food processor until smooth. Make sure skin is clean and dry. Leave on for 8 to 10 minutes. Rinse off using cool water and pat dry. 

Benefits:
Papaya: contains natural alpha-hydroxy acids and high levels of papain, an enzyme that helps dissolve dead skin cells.
Yogurt: adds lactic acid (another alpha-hydroxy)
Honey: helps skin retain moisture.
When left on, the mask should tingle slightly; if you have sensitive skin or prefer a gentler exfoliation use ripe papaya, which has less papain.

 Coconut Oil: Moisturizer, make-up remover, hair conditioning treatment, reduces acne.

What you'll need:

2-3 Tbsp Organic coconut oil

The great thing about coconut oil is that it adds moisture and shine to your hair or skin.

 

Hair: 

Apply to your roots (dry scalp) and ends (dry/split ends), let sit for 20 minutes. Wash hair as normal. You're hair will be noticeably shiny and healthy looking.

*Leave overnight for an even deeper moisture lock.

Skin:

Face - Apply as you would your morning & evening moisturizer.  Let skin soak before applying make-up.  At night I smother my face and neck with it.  Mmm smells so good your partner won't be able to resist :).

Body - Use as an all over body cream.  

Makeup remover - Apply to a cotton ball or gentle cloth to remove mascara and eyeliner.

Shaving cream - Great alternative to the harsh, drying chemicals that are out there!

 

 

Oats & Maple Mask = Soothing for dry and sensitive skin (also safe for oily and combination)

What you'll need: 

  ¼ cup cooked oatmeal
3 tbsps plain yogurt
1 tbsp raw honey 

 

What to do:

Mix all ingredients together.  Apply to clean and dry face.  Leave on for 10-12 minutes and then rinse gently.  Follow up with coconut oil.

Bonus tip: Apple cider vinegar and water makes a great natural toner.  Apply after cleaning and before moisturizing!

Hope this helps everyone through the tough winter months.  Fun to invite some gals (and men - my boyfriend does this too) and have a skincare party!  Tweet me some natural skincare images!!  

xoxo

rbn

Treating myself to a mask this morning.

HOME: KITCHEN HACKS & TIPS

Being a private chef and culinary nutritionist allows me to be in the kitchen for 80% of my working week - with this much time, you definitely develop some kitchen hacks that can get you through some culinary emergencies!  And trust they do happen!   

Here are some of my favourites in no particular order:

1. Always cook your bacon in the oven.  With cracked black pepper or cayenne or maple.  Always taste better than pan and frees up your stove top.  375 until desired texture.
2. Eggs: Fresh eggs will sink in water.  Toss the ones that float.
3. Avocados: Looking for a ripe ready avocado? In the market - remove the nubbin. If its bright green, its good to go.  Brown - leave it there and grab another!
4. Top your boiling water with wooden spoon to prevent it from boiling over.
5. Squeeze citrus on an avocado to prevent it from turning brown.  For Guacamole store with the pit until ready to serve.  Or add some cold water - then drain when ready.
6. Wrap lemons and grapefruits in cheesecloth to avoid seeds from sneaking in.
7. Always cook gluten-free pasta at least 2-3 minutes under suggested time.  Always test your pasta & salt the water after it boils.
8. Tasting garlicy foods - eat a small handful of parsley before your next meeting!
9. Tomatoes: Store at room temp with stem side face down, will slow down ripening process.
10. Want to trim calories but keep flavour - sub apple or pear sauce as your moisture.  Yogurt works great too.
11. Knives: always work with a sharpened knife - more accidents happen due to dull knives than sharp.
12. Coconut oil: Use it for everything.  In bathroom and kitchen.
13. Grate butter to soften it quicker.
14. Starches: use your leftover rice, quinoa & sweet potatoes as egg bowls, frittata base and omelet middles.
15. Herbs: Chop wilted herbs add olive oil.  Freeze in ice cube trays then store into a freezer bag for easy herbed olive oil cubes!




 Hope these make life a little easier.
rbn.

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