Nutrition

January 2022 Meal Plan

January 2022 Meal Plan

Welcome to 2022! As I was planning my meals to get a jumpstart on my nutrition this January, I decided to share my 1st week week meal plan for all of you for FREE! I get asked daily about recipes, meal plans and advice on 

Chopped Tahini Salad

Chopped Tahini Salad

Chopped Tahini Salad Ingredients: 1/4 cup tahini 1/3 cup water 1/4 cup chives Pink Himalayan salt & fresh ground black pepper 2 heads romaine hearts, chopped 1 medium cucumber, chopped 2 medium carrots, peeled and chopped 2 red bell peppers, chopped 2 cups broccoli, chopped 

Tofu Veggie Fried Rice

Tofu Veggie Fried Rice

Tofu Veggie Fried Rice

Ingredients:

1 cup brown jasmine rice (uncooked)
1 1/2 tablespoons toasted sesame Oil (divided)
1 pound tofu (extra firm, drained and diced)
Pink Himalayan salt & fresh ground black Pepper (to taste, divided)
2 cups broccoli, chopped
1 cup purple cabbage, thinly sliced
1 medium carrot, diced
4 eggs, whisked
3 tablespoons tamari
3 stalks green onion, thinly sliced

Directions:

1. Cook the jasmine rice according to package directions.

2. Heat half of the sesame oil in a large non-stick pan over medium heat. Cook the tofu for about five minutes or until browned, frequently tossing. Season with salt and pepper and transfer to a bowl.

3. In the same pan, heat the remaining sesame oil over medium heat. Cook the broccoli, purple cabbage, and carrots until fork-tender, about five to seven minutes.

4. Slide the veggies to the side of the pan and add the eggs. Gently push the eggs back and forth with your spatula until scrambled and cooked through.

5. Add the rice over top of the eggs and break it up with your spatula. Add the tofu and tamari.

6. Gently stir until everything is well combined. Divide into bowls, garnish with green onions and enjoy!

Leftovers: Refrigerate in an airtight container for up to four days.
Serving Size: One serving equals approximately two cups.
No Tamari: Use soy sauce or coconut aminos instead.
Additional Toppings: Add mushrooms, or green peas.

{Rachel’s Suggested Wine Pairings}

Lambrusco di Sorbara from northern Italy’s Emilia-Romagna region
Off-Dry Riesling from Kamptal, Austria
Pinot Gris from Alsace, France

Grilled Watermelon & Honeydew Salad

Grilled Watermelon & Honeydew Salad

Grilled Watermelon & Honeydew Salad Ingredients: 1/2 medium honeydew melon, peeled, seeds removed, cut into wedges 1/4 medium seedless watermelon, cut into wedges 1 1/2 tablespoons extra virgin olive oil 1/4 teaspoon Pink Himalayan salt 1 1/2 teaspoons balsamic vinegar 1/3 cup mint leaves, torn 

Easy Salmon Poke Bowl

Easy Salmon Poke Bowl

Easy Salmon Poke Bowl Serves 4 Ingredients: 2 cups cooked brown rice 1 1/2 tablespoons toasted sesame oil, divided 1 lb Wild-Caught salmon fillet, sushi-grade, skinless, diced into cubes 1/4 cup tamari 2 teaspoons rice vinegar 1 English cucumber, sliced 1/2 cup radishes, thinly sliced 

Sweet Treats For Your Sweetheart

Sweet Treats For Your Sweetheart

Happy Valentine’s Day! I have some healthier sweet treats for you to make for your sweetheart this Valentine’s Day!

This FREE Recipe Ebook includes the following recipes:

Vanilla Cake with Chocolate Frosting
Raspberry-Filled Cookie Bites
Chocolate Chia Pudding with Strawberries
Peanut Butter Chocolate Balls
4-Ingredient Chocolate Fudge with Coconut
Chocolate Cherry Froyo Cups
Avocado Brownies
3-Ingredient Chocolate-Covered Strawberry Froyo Bites
Vegan Sugar Cookies
No-Bake Chocolate Coconut Cookies
Chocolate-Covered Strawberries
Healthy Double Chocolate Muffins with Fresh Strawberries

Enjoy!

Asian Quinoa & Edamame Salad

Asian Quinoa & Edamame Salad

Asian Quinoa & Edamame Salad Ingredients: 1/2 cup dry quinoa 1 cup frozen edamame 2 stalks green onion, thinly sliced 1 red bell pepper, thinly sliced 1 small Persian cucumber, sliced into half-moons (about 1 cup) 1 cup shredded purple cabbage 1 cup shredded carrots 

Tahini Honey Chicken Salad

Tahini Honey Chicken Salad

Tahini Honey Chicken Salad Serves 4 Ingredients: 2 tablespoons tahini 1 tablespoon raw honey, divided 1 lb boneless, skinless chicken thighs 1 tablespoon extra virgin olive oil 1/8 teaspoon Pink Himalayan salt 2 tablespoons sesame oil 2 tablespoons coconut aminos 1 teaspoon fresh squeezed lime 

Healthy Chocolate Chip Cookies

Healthy Chocolate Chip Cookies

Healthy Chocolate Chip Cookies
Serves 12

Ingredients:

1 1/2 cups almond flour
1 1/2 teaspoons baking powder
3 tablespoons coconut oil (melted)
3 tablespoons maple syrup
1 teaspoon vanilla extract
2 tablespoons unsweetened almond milk
1/3 cup organic dark chocolate chips (or semi-sweet)

Directions:

1. Preheat oven to 350ºF and line a baking sheet with parchment paper.

2. Combine the almond flour and baking powder together in a mixing bowl. Mix well. Then add in the remaining ingredients and mix again.

3. Plop the dough onto the baking sheet using a heaping tablespoon. Use the palm of your hand to gently form and flatten the cookies. Or keep it fun and just do plop cookies!

4. Place in the oven and bake for about 15 minutes for soft cookies, or 15 to 20 minutes for crunchy cookies.

5. Remove from oven and let cool. Enjoy!

Roasted Vegetable & Lentil Salad

Roasted Vegetable & Lentil Salad

Roasted Vegetable & Lentil Salad Serves 4 Ingredients: 1 medium sweet potato, diced into 1 inch cubes 1 red beet, peeled and diced into 1 inch cubes 1 small delicata squash, cut in half lengthwise, seeds scooped out and cut into 1/2 moons 4 cups