Apple Pie Protein Oatmeal

Breakfast on the go that tastes like apple pie without all the calories and heaviness. Eat this in between your work meetings during a busy day to keep your brain juices flowing. Make sure the dog doesn’t get to it first.

Caramelized apples:

• 3 lbs honey crisp apples peeled and chopped thin

• 2 tbsp butter 

• 1/2 tsp salt

• 2 tbsp cinnamon

• 1/4 tsp cloves 

• 1/4 tsp allspice

• 1/2 tsp nutmeg

• 1 tbsp honey 

• 2 tbsp Maple syrup

• A fuck ton of brown sugar (1/2 cup)

Oatmeal bake

• 1.5 cup Oatmeal

• 1 tsp baking powder

• 2 cups almond milk

• 1 egg

• 1/2 tsp salt 

• 1 tbsp brown sugar

• 1 tbsp Maple syrup

• 1 tsp vanilla extract 

• 2 heaping scoops of protein powder. I used Inno Supps buttery pancake flavor (it's vegan)

Directions:

1. Preheat oven to 350

2. On medium-high heat, melt 2 tbsp of butter. Cook down your apples until they are soft (15-20 minutes)

3. Mix all the ingredients in a big bowl

4. Top with cinnamon sugar

5. Spray with olive oil!!!! 9x9 baking sheet and bake for 42 minutes

Pickled Veggie Salad with Dill Pickle Ranch Dressing

If you are as obsessed with pickles as I am, then this recipe is 100% for you. Keep scrolling, sister because your taste buds are about to be blown away. Pickling has become one of my new favorite hobbies during the pandemic. I finally found a community where I can openly share my love of pickles without any judgment. I’ve seen many recipes in this group including one for pickles in a sushi roll I saw moments ago. A lot of the recipes though are fried and it’s rare to see any healthy takes on pickling besides the pickles themselves.

During the warmer months, I crave smoothies and salads. That never used to be me until I started making vegetables a regular part of my diet. A lot of dressings nowadays have more preservatives than real ingredients. If you want to buy a healthier dressing, it costs upwards of $5. Instead, I decided to go searching for my own. I found a recipe for a vegan ranch dressing (one of my favorite sauces) and took my own spin on it. It’s rather simple. I added some of my own pickle juice instead of water to thin it out. To make this recipe next level, I put in some of my pickled veggies such as onions, jalapenos, and even a pickled hard-boiled egg. This is optional, but it gives the salad a new depth of flavor you can’t find from plain o’l veggies. With a protein kick from the roasted chickpeas and eggs, this salad is any vegetarian’s delight. Find the recipe below:

Ingredients:

• mixed greens (or spinach)

• dill pickled onions

• dill pickled jalapenos/sweet peppers

• carrots

• celery

• a pickled egg (or use regular hard-boiled egg)

• avocado

• roasted chickpeas ** see below

For the Dill Pickle Ranch Dressing:

• 1½ cup vegan mayo (I used veganaise)

• ¼ to ½ cup dill pickle juice (find my recipe here)

• 3-4 cloves garlic (I used pickled garlic straight from the brine using the recipe above)

• 1½ teaspoon apple cider vinegar

• ½ tablespoon dried parsley

• 1 teaspoon dried dill

• 1 teaspoon onion powder

• 1 teaspoon mustard powder

• ¼ teaspoon paprika

• ¼ teaspoon pepper

• salt - to taste

Directions for roasted chickpeas:

1) Preheat oven to 400 Degrees F. Drain and rinse 1 15 oz can of chickpeas.

2) Pat dry with a paper towel and season with olive oil, salt, and pepper. I like to get a bit adventurous with the flavors and use Everything bagel seasoning. This one was Flavor God Honey BBQ.

3) Cook for 20 minutes. Stir and cook for another 5 minutes. Repeat until the chickpeas are super crunchy, but not burnt. Serve on top of the salad or as a snack.

Directions:

1) Roast your chickpeas.

2) While they are roasting, chop all your vegetables and set them aside. Hard boil an egg if you haven't already.

3) Make your dressing by mixing all the ingredients in a small bowl. I'll put it in a 16 oz mason jar to store for later. I enjoy using it in my buffalo chicken air-fried zucchini bites.

4) Assemble your salad and top with dressing. Enjoy!

If you want to jump in the screen and eat this salad, I can help you manage your time effectively and create a meal plan with you that aligns with your goals. Contact Rachel for more information.

The Best Pasta Salad

I don’t know about you, but the holidays always inspire me to think of my best culinary creations to share with friends and family.

It brings me joy to be able to share recipes not only that taste good but also has plenty of nutritional benefits.

When you think of the 4th of July, what do you associate that with? BBQs, fireworks, and summertime are the first 3 topics that come to mind.

A typical BBQ meal consists of burgers, hot dogs, chips, baked beans, some sort of dip, and of course, potato and pasta salad. I’m not even going to get into the beverages.

In my opinion, you gotta have something refreshing to cool down the heaviness from the meat. I can’t just eat a burger with chips and call it a meal. Protein and carbs are not a complete meal without vegetables. Sure, you’re getting all 3 sources of macronutrients, but you are missing out on vital nutrients your body needs to perform its activities for daily life.

My experiences with going to a BBQ is feeling sick to my stomach afterward. Bloating, lethargic, and foggy are a few symptoms to describe what happens after I consume that type of food.

This year, I made the decision to take my power back into my own hands and prepare food for guests at a party I attended.

Not only did I cook black bean and salmon burgers, but I made a pasta salad with roasted veggies to have a more balanced meal.

The pasta salad stole the show at the party. And of course, my homemade guacamole didn’t even make it to dinnertime. Meat can take a back seat.

I dropped the mayo-based calorie monstrosity and use an oil-based dressing instead for a healthy dose of omega 3’s. An example would be extra virgin olive oil. Make sure to check the label to see if it’s pure and not mixing other oils like canola.

Also, if you look at the ingredients for a lot of oil-based pasta salads you would normally buy at the store, the list goes at least 30 deep. A lot of them use soybean or cottonseed oil, which are high in omega-6 fatty acids.

Knowing what’s going in my food allows me to make better choices and feel better about what I’m putting into my body.

Once you try my pasta salad, you will never want to go back to buying the store-bought version ever again.

Find my recipe below:

Ingredients:

For the Roasted Vegetables:

• 1 cup shredded green cabbage

• ½ white onion, sliced into strips

• 1 red pepper, sliced into strips

• 1 zucchini, sliced into strips

• 2 serrano peppers, sliced into strips

• 3 cloves garlic, chopped

• 3 Tbsp. extra virgin olive oil, divided

• Salt and pepper, to taste

  ** Note: You can add whatever vegetables you want. I added whatever I had on hand.

For the Pasta Salad:

• 1 box of gluten-free pasta of choice (I prefer Banza chickpea pasta)

• 1 15 oz can quartered artichoke hearts, cut in half

• 1 cup mixed greens (I used spinach and arugula)

• 1 serving Italian Dressing (Find my recipe here)

• Garnish with fresh herbs (I used parsley and cilantro) and parmesan cheese

Directions:

1)      Preheat your oven to 400 degrees F. Cut all your vegetables and lay them on a foiled (or two) baking sheets.

2)      Add olive oil, salt, and pepper to the vegetables. Peel the garlic and put it on the baking sheet. Cook the vegetables for 25-30 minutes stirring after 15 minutes.

3)      While the vegetables are cooking, combine the ingredients to make for the Italian dressing.

4)      Cook the pasta according to the directions on the box.

5)      When the veggies and pasta are done, chop the garlic and let everything cool.

6)      To serve, combine the pasta, veggies, greens, artichokes, and Italian dressing. Stir well to make sure the dressing gets coated evenly throughout the dish. Serve with chopped herbs and parmesan cheese. Enjoy! :) You can also make this a full meal by adding a piece of cooked chicken or fish to the dish.

If you’re someone who has the desire to start cooking, but has no idea how to navigate their way through the kitchen, I offer support to do the heavy lifting for you. With meal prep calls, live virtual cooking classes, and accountability messaging, you will be on your way to living a healthy lifestyle for the long term. Find out more information below.

Take-out Fake-out Chipotle Burrito Bowl

A next level version of Chipotle’s Burrito Bowl that is vegan-friendly.

I love to eat Chipotle Mexican Grill, but I would much rather cook this at home. Let’s face it. Chipotle is constantly raising their prices. With delivery apps like Door Dash and Uber Eats, it can ramp the price to almost $15 with fees. That’s not including the tip. That’s where my RAD Kitchen Take-Out Fake-Out Burrito Bowl comes in. We live in a world where we want to have convenience in the palm of our hand. You can have this meal completed before you would receive your delivery. I made this recipe from scratch to create a healthy burrito bowl without all the carbs, cheese, and tortillas/chips we typically eat when we go to Chipotle. The best part is that this dish is vegan-friendly.

I was doing some research on Chipotle’s main page and noticed that they changed the way they market their ingredients. A few years ago, there was a list of all the ingredients used in every product. Now, there is an allergens page where you have to scroll down to find the ingredients used. If you click the individual ingredients, it shares a fun fact, but not a complete list of ingredients anymore. With Redefining All Diets, all the ingredients are listed out for full transparency. Find my take-out fake-out recipe below:

For the Veggies/Beans:

• 1 yellow onion, chopped fajita style

• 1 red pepper, chopped in long strips

• 1 sweet potato, cubed

• 1 can of pinto beans

• greens on greens on greens (I used spinach and collard greens, but feel free to use as

• much of these as you'd like and which ever greens you like

• 1 bag of Trader Joe's frozen cauli rice (or rice one head of cauliflower yourself by cutting it into florets and blending them on low)

• Top with my restaurant quality guacamole

For the sauce:

• 6 Tbsp. EVOO

• 2 Tbsp. apple cider vinegar

• 1 tsp chili powder

• 1/2 tsp paprika

• 1/2 tsp cumin

• Salt and pepper, to taste

• 1 lime, juiced

• 4 Tbsp. of nutritional yeast (feel free to add more or less depending on how much you want)

• 1/4 cup of salsa

Directions:
1. Chop your veggies and put them in a pan with some EVOO on medium heat. Start with your sweet potatoes for 10-15 minutes. Then, add the onions and peppers for another 5-10 minutes. Sauté until all of the veggies are soft.
2. Sauté the cauli rice until it's soft in a separate pan and set aside when it's done
3. Add your pinto beans and continue to sauté for another 5 minutes
4. Add your greens and sauté until they wilt
5. Add the cooked cauli rice to your main pan
6. Stir all ingredients of the sauce together
7. Top with my restaurant quality guacamole or you can get store bought (I used wholly guacamole for time's sake)
8. Enjoy your delicious homemade veggie bowl

Want to learn how to make this from the comfort of your kitchen at your own pace? I designed cooking demos to help you learn how to create this and more without ever having to leave the house.

Source: Chipotle Mexican Grill

Deconstructed Sushi Bowl

Are you someone that craves sushi a lot? To be honest, I have no idea how to make sushi from scratch. One night, I really wanted sushi, but didn't want to go out to eat. I tend to eat way more and my body feels better when I eat at home. I love cooking, so I thought why not make it into a bowl? That way I was able to swap out the rice for quinoa and make my own homemade dairy-free "spicy mayo dipping sauce". Veggies are the star of the dish here because I was able to up my veggie game by making it at home. Ditch the takeout because you will definitely want to try my all new deconstructed sushi bowl.

Ingredients:

• 2 5 or 6 oz. cans of chunk lite tuna, drained

• 1 cup brown rice

• 1/3 cup mayo or veganaise

• 1 scallion, chopped

• 1 ripe avocado, cubed

• 1-2 small carrots, julienned

• 1-2 cloves garlic, minced

• 3 cups of greens of choice (spinach, kale, arugula, watercress)

• 1 cup of seaweed (optional)

• 2 Tbsp. rice vinegar

• 1 Tbsp. Sriracha (optional)

• Top with sesame seeds

 For the Spicy Mayo Dipping Sauce:

• 1 Tbsp. miso paste

• 1 Tbsp. low sodium soy sauce

• 1/4-1/3 cup water or vegetable broth

• 1 tsp rice wine vinegar

• 1 tsp sesame oil

• 1 tsp powdered ginger

• 1 tsp sriracha (optional)

Directions:
1) Prepare the rice by pouring 2 cups of water with 1 cup of rice into a pot. Turn the heat on medium-high to bring to a boil (3-5 minutes)
Turn the heat down to medium-low and let it simmer covered for 40 minutes or until all the water is evaporated. Let cool for 5 minutes
and stir in 2 Tbsp. rice wine vinegar. 
2) Prep all of your vegetables, set aside.
3) Mix tuna, mayo, garlic, and sriracha in a bowl.
4) Prepare the sauce by combining all the ingredients in a food processor or high powered blender.
5) To serve in a bowl, put the rice at the bottom, followed by the vegetables, tuna mixture, and top with sesame seeds. Enjoy!

Want to learn how to prepare this plus tons of other delicious recipes? Check out a week's worth of meals planned that I made plus a shopping list. Make your day simple with all of the work already done for you. Check it out!

Sweet Potato Bowl with Salsa Con Queso

Are you feeling a bit all over the place now that summer is over and the holidays are getting closer? We naturally shift into eating heavier, warmer foods as the colder months set in. Who doesn’t love a nice warm bowl of food on a cold day? One easy way to do this is by roasting vegetables. It’s a great way to easily cook up any dish without all the mess. There are so many wonderful vegetables to use that are fantastic to help keep you grounded and focused during the hustle and bustle of the day. Spend your holiday season feeling healthy and full of energy with my sweet potato veggie bowl with salsa con queso!

Ingredients:

Vegetables:

• 2 Large Sweet Potatoes, cubed

• 1 15 Oz can black beans, drained and rinsed

• 2 Tbsp. Extra Virgin Olive Oil

• 1 Small sweet onion, chopped

• 1 Red bell pepper, chopped

• 10 Radishes, cut thin (I used a mandolin)

• 2 Cups mixed greens, chopped (I used swiss chard and spinach)

• 4 Oz (1/2 container) of Portobello mushrooms, chopped

• 1 Tbsp. Maple Syrup

• 1 Tsp Chili powder

• 1 Tsp Paprika

• 1 Tsp Cumin

• 3-4 cloves garlic, chopped

• Salt and Pepper to taste

• Avocado (for serving)

For the Salsa Con Queso:

• 1 ½ cups raw cashews soaked overnight in cool water

• 1 lemon, juiced

• 1/3-1/2 cup nutritional yeast

• ½ Cup vegetable broth

• 1 Tsp Chili powder

• 1 Tsp Paprika

• 1 Tsp Cumin

• 1 Tsp garlic powder

• ¼ Cup salsa of choice

• 1 Tsp Worcestershire sauce ** Can omit to make the dish vegetarian/vegan

• 1/8 Tsp liquid smoke (optional)

• Dash of hot sauce (optional)

Directions:

** Before preparing the queso, make sure to soak the cashews overnight or prepare it in advance

1)      Preheat the oven to 400 Degrees F and prepare your baking sheet with foil.

2)      Chop your veggies, drizzle with olive oil and seasonings, and toss to combine. Add the beans and toss those as well.

3)      Bake for 25-30 minutes until very tender or slightly caramelized.

4)      In the meantime, in a high powered blender, combine all the ingredients for the queso and blend until smooth. If you have a Vitamix or other high powered blender, you don’t need to soak the cashews overnight.

5)      When the veggies are ready, top with queso and serve with sliced avocado. Enjoy!

Roasted Root Veggies and Chickpea Buddha Bowl

Are you feeling like your mind is racing like crazy? Do you feel like you need to focus, but feel like you’re getting pulled in every direction? Are you feeling hungry all the time, but you’re craving carbs and the sweet stuff? Do you want to feel more energy and focus with the food you eat while crowding out your unhealthy cravings? As a child, I ate candy and junk food almost every day and it was a constant cycle all the way up until the end of college. When I started learning about different foods and how they can affect your energy, I learned about how root vegetables are very grounding. Think about the connection of how the veggies grow from the ground and we are connected to the Earth. When we eat these veggies, we also feel the connection from the energy they provide us. When we are more connected, we can be more focused and grounded. Other veggies like sweet potatoes, carrots, and beets are other great veggies that improve focus while getting a plethora of vitamins and minerals from different colors of veggies. Include all different colors of veggies to get lots of polyphenols. Ditch the Skittles and taste the rainbow with my Roasted Root Veggie Chickpea Buddha Bowl!

Ingredients: 

• 2 cans of chickpeas, rinsed/drained/patted dry

• 1 zucchini, chopped

• 2 small carrots, chopped

• 1 medium sized beet, peeled and cubed

• 1 small sweet onion, chopped

• 1 8 oz. container of Portobello mushrooms, chopped

• 3 cloves garlic, minced

** Note: Feel free to add as many veggies as you’d like, but these are the ones I added. Other great veggies I’ve used are broccoli, cauliflower, and kale (not pictured).

For The Sauce: 

• ½ cup of vegetable broth (I choose something organic or from Trader Joe’s, which are gluten-free)

• 4 Tbsp. miso paste

• ½ cup liquid aminos

• 2 Tbsp. rice vinegar

• 1 Tbsp. Korean Gochujang sauce

• Sesame Seeds for topping 

Directions:
1) Preheat the oven to 400 degrees F
2) While the oven is preheating, prepare the chickpeas and put them on a baking sheet. 
3) Mix all the ingredients of your sauce
4) Drizzle some olive oil on the chick peas as well as some of the sauce. Feel free to add as much or as little as you’d like. Shake the pan around to make sure all the chick peas are evenly coated. 
5) Chop your veggies and prepare on a separate baking sheet also drizzled in olive oil. Pour some more sauce here. Make sure to save some for topping after they are all done.
6) Put in the oven for 30-35 minutes stirring once after 20 minutes to avoid sticking/burning. Cook until the veggies are soft and chick peas are golden brown if they are not done after 30-35 minutes.
7) When everything is all done, combine the veggies and chick peas into a bowl. Top with more sauce and sesame seeds.
8) Enjoy!

Looking for more recipes to help crowd out your unhealthy cravings? Comment below or PM me to see how I can help do that for you!

Chicken and Roasted Veggie Shawarma

How many of you have felt like they have fallen in a rut with your eating habits? It happens to all of us from time to time. I’ve been doing a lot more cooking lately. I realized before I started the Clean, Burn, Shape Challenge that I was going out to eat a lot more than I thought. My bank account confirmed that for me. I felt that I was losing connection to my purpose. My stomach was feeling upset from all the heavy food I was eating. But that’s okay. We all fall off the wagon sometimes, and it’s in our control whether or not to get back on. For me, the constant bloating was enough to make a shift in my eating habits. I went back off gluten and dairy and since then, I have been feeling way better. My stomach feels lighter and I feel more connected with nature. Throughout the 10 days of the challenge, I made 100% of my meals from home and I felt like a bad ass! It feels so good for me to feel a connection with my food because this is my gift I get to share with the world, and I am so grateful for that!

When I went abroad a few years ago to Israel, one of my favorite dishes that we got to eat was Shawarma.  Let me tell you, it was way better over there than you can find at any “fast food” Mediterranean restaurant. Yeah, they may seem “healthy”, but I read the ingredients on what they use at Naf Naf Grill and Roti Mediterranean Grill. I was extremely disappointed that both of them use soybean oil in all of their meat and some of their vegetables because it is one of the unhealthiest and most processed oils aside from rapeseed oil. But that’s another story that I will save for another time. I almost went there to save some time from all the meal prepping on Clean, Burn, Shape until I found this out. Luckily, I found a really simple homemade alternative that tastes wonderful. The best part is that it contains all clean ingredients including my homemade roasted red pepper hummus from my most recent cooking demo. I’m super excited to share with you my Homemade Chicken and Roasted Veggie Shawarma.

Ingredients:

• 1 lb boneless skinless chicken breasts or thighs

• ½ red cabbage, thinly sliced

• ½ jar of bread and butter pickle chips, chopped

• 4 oz portobello mushrooms, chopped

• ½ yellow onion, chopped

• 10 oz spinach, wilted

• 6 tbsp extra virgin olive oil divided

• 3-4 large cloves garlic, minced

• 2 tsp cumin

• 2 tsp paprika

• 1 tsp allspice

• 3/4 tsp turmeric

• 1/4 tsp garlic powder

•  1/4 tsp cinnamon

• 1 pinch cayenne

• Salt and black pepper

• ·Nonstick cooking spray

• ** One batch of roasted red pepper hummus (homemade or store bought)

** Recipe for my homemade hummus can be found here or check out my cooking demo here

** Note: I put the Shawarma seasonings on my vegetables, but you can put it on your chicken as well. If you decide to season your chicken, marinate them in a plastic Ziploc bag with the same seasonings listed above with 2-3 Tbsp. olive oil for 2-3 hours before cooking.

Directions:

1)      Preheat the oven to 350 Degrees F. Chop your veggies (except the spinach) plus your garlic and put them on a foiled baking sheet with 2-3 Tbsp. olive oil. Pour seasoning on the veggies and mix well.

2)      Spray the baking sheet with nonstick cooking oil and place your chicken on a separate foiled baking sheet with hummus (I like to crust my chicken with it).

3)      Bake for 30-35 minutes until chicken is cooked through and veggies are slightly browned

4)      Once done, cut the chicken into small pieces and sauté for 3-5 minutes (although I skipped that step for time’s sake).

5)      In a separate pan, wilt your spinach and season with some salt and pepper.

6)      Combine veggies, chicken, and spinach into one pan and stir for 2-3 minutes.

7)      Top with more hummus if desired and enjoy!