Author: rachelthralls

Creamy Roasted Beef Tenderloin & Mushroom Gnocchi

Creamy Roasted Beef Tenderloin & Mushroom Gnocchi

Creamy Roasted Beef Tenderloin & Mushroom Gnocchi Serves 4 Ingredients: 1 lb potato gnocchi 2 tablespoons extra virgin olive oil, divided 1.5 lb. beef tenderloin 1 medium yellow onion, chopped 4 cups cremini mushrooms, thinly sliced 2 cloves garlic, minced 1 ½ tablespoons arrowroot powder 

Key Ingredients to Support a Healthy Immune System

Key Ingredients to Support a Healthy Immune System

Key Ingredients to Support a Healthy Immune System Research shows that nutrition can help to up-regulate your innate and adaptive immune function, supporting your body’s ability to fight off pathogens. Nutrition also plays a large role in decreasing low grade, chronic inflammation. Because of bio-individuality, 

Sugar-Free Valentine’s Day Desserts Collection

Sugar-Free Valentine’s Day Desserts Collection

Happy Valentine’s Day! Here are 15 sugar-free, healthier sweet treats for you to make for your sweetheart this Valentine’s Day.

This FREE Recipe Ebook includes the following recipes:

Chocolate Strawberry Crunch Bites
Raspberry Banana Ice Cream
Dark Chocolate Covered Fig Bites
Pomegranate Yogurt Bites
Raspberry Swirl Chocolate Fudge
Raspberries & Cream Chocolate Rice Cakes
No Bake Strawberry Cheesecake Bites
Chocolate Strawberry Chia Pudding
Sweet Almond Crêpes with Strawberries
Strawberries & Coconut Whip
Strawberry Banana Ice Cream
Peanut Butter Hearts
Heart Kabobs & Dip
Pomegranate Chocolate Mousse
Raspberry Yogurt Hearts

Enter your info below to download this FREE Recipe Ebook.

(*Please check your SPAM folder in case the download goes there. It will be from FitSommRachel!)

February Weekly Meal Plan

February Weekly Meal Plan

Happy February! I have another meal plan for you this week with breakfast, lunch and dinner recipes as well as suggestions for healthy snacks. The goal of these weekly meal plans is to take the guesswork out of constructing your own healthy meals each week 

Chipotle Lime Chicken Wings + Coleslaw

Chipotle Lime Chicken Wings + Coleslaw

Chipotle Lime Chicken Wings Serves 6 Chicken Wing Ingredients: 2 lb chicken wings 1/4 cup extra-virgin olive oil 2 limes, juiced 2 tsp chipotle powder 2 tsp garlic powder 1 tsp salt 1/2 cup cilantro, finely chopped Slaw Ingredients: 6 cups coleslaw mix 4 Tbsp 

Deluxe Portobello Mushroom Pizzas

Deluxe Portobello Mushroom Pizzas

Deluxe Portobello Mushroom Pizzas
Serves 4

Ingredients:
1 tablespoon extra virgin olive oil
1 small sweet onion, diced
½ lb Italian sausage (chicken or pork)
2 garlic cloves, minced
2 cups cherry tomatoes
1 1/2 tablespoons balsamic vinegar
2 cups baby spinach
Small can of sliced black olives
Sea Salt & Black Pepper (to taste)
4 Portobello Mushroom Caps
6 ounces crumbled goat cheese
Top with fresh basil

Directions:
1. Pre-heat oven to 425 degrees F.
2. Add olive oil to a large skillet and heat over medium heat. Add onion and sauté for about 5 minutes or until translucent. Add sausage, breaking up to crumble and cooked through.
3. Add garlic, cherry tomatoes and balsamic vinegar and sauté for another 5 minutes or until tomatoes start to burst.
4. Turn off heat and add baby spinach and black olives. Stir just until spinach is wilted. Season the mix with sea salt and pepper to taste.
5. Line a baking sheet with parchment paper. Sprinkle the inside of each mushroom cap with goat cheese and top with a few spoonfuls of the tomato mix. Place on baking sheet and bake for 10 to 12 minutes.
6. Remove from oven, top with fresh basil and serve immediately. Enjoy!

Recipe Notes:
More Veggies: Top with whatever vegetables you have on hand
No Goat Cheese: Use feta cheese instead.
Vegan: Use lentils instead of sausage and sprinkle with some nutritional yeast instead of goat cheese
Prep Ahead: Veggies can be diced in advance and stored in airtight containers or baggies.

January Meal Plan #2

January Meal Plan #2

I have another meal plan for you this week with breakfast, lunch and dinner recipes as well as suggestions for healthy snacks. The goal of these weekly meal plans is to take the guesswork out of constructing your own healthy meals each week and to make 

Philly Cheese Steak Sliders

Philly Cheese Steak Sliders

Philly Cheese Steak Sliders Makes 4 Ingredients: 2 teaspoons olive oil 1 medium onion, sliced 1 medium red bell pepper, sliced 8 ounces sliced mushrooms 1 tablespoon fresh oregano, finely chopped (or 1 tsp. dried oregano leaves) Sea salt (or Himalayan salt) and ground black 

How to taste wines like a pro

How to taste wines like a pro

How to Taste Wines Like a Pro

Wine tasting is more than just sipping a glass of fermented grape juice; it’s an art, a science, and a sensory adventure that engages all your senses. Whether you’re a novice or a seasoned connoisseur, there’s always more to discover in a glass of wine.

Learning how to taste wines is a straightforward adventure that will deepen your appreciation for both wines and winemakers. Look, swirl, smell, taste—starting with your basic senses and expanding from there you will learn how to taste wines like the pros in no time. Keep in mind that you can smell thousands of unique scents, but your taste perception is limited to salty, sweet, sour, bitter and umami. It is the combination of smell and taste that allows you to discern flavor.

Step 1: Sight
Look at your wine. Hold the glass at a slight angle.
• Color: Swirl the wine in the glass to observe its color. Red wines can range from pale ruby to deep purple, while white wines may vary from pale straw to golden yellow. The color can provide insights into the wine’s age and grape variety. Is it light in color, indicating a lighter taste? What color is the red wine? Is it more of a purple, ruby red color indicating a young wine or turning into more of a garnet color, indicating an older wine? Is your white wine a straw or light-yellow color, indicating a younger white or does it have a golden hue, indicating an older white wine?
• Clarity: Check for any particles or cloudiness in the wine, which can indicate a flaw. A clear, bright wine is usually a good sign.

Step 2: Swirl
Swirl the wine carefully to coat the sides of the glass. By doing this, it helps the wine release its aromas. Also, if you observe heavy drip lines, “tears” or “legs” that form on the side of the glass, known as viscosity, there is probably high alcohol content and more residual sugar in the wine.

Step 3: Smell
Our sense of smell is critical in properly analyzing a glass of wine. You cannot taste wine without smelling it! To get a good impression of your wine’s aroma, swirl your glass for a solid 10 to 12 seconds (this helps vaporize some of the wine’s alcohol and release more of its natural aromas). Put your nose into the glass and smell the wine by slowly inhaling.
• First Impression: Take note of your initial impression of the wine’s smell. What do you notice? Is it fruity, floral, earthy, or oak? Remembering what wines smell like will help you remember similar wines later so you can drink more of what you like. For me, the aromas I notice while smelling a wine are the most important in remembering what wines I like.
• Intensity: Consider the intensity of the aromas. Are they subtle or pronounced?
• Complexity: Try to identify different scents within the wine. Wine can have a wide range of aromas, from fruit and flowers to spices and oak.

Step 4: Taste
Take a sip. What does it taste like? Does it taste like anything you smelled? Do you like the wine? Great wines tend to have complex flavors and a nice balance. Is it mouthwatering? Fresh, crisp white wines give you that mouth cleaning, acidity. If you are drinking red wine, the drying sensation is from the tannins. Think of the below as you taste the wine:

• Taste: Assess the wine’s flavor profile. Is it fruity, dry, sweet, or acidic? Try to identify specific flavors that you perhaps also smelled.
• Body: Consider the wine’s body, which can be light, medium, or full. The body is related to the wine’s alcohol content and mouthfeel.
• Acidity: Note the level of acidity in the wine. It can provide a refreshing, crisp quality or make the wine feel more structured and age-worthy.
• Tannins: In red wines, evaluate the level of tannins. Tannins contribute to the wine’s structure and can make it feel astringent or velvety.
• Finish: Pay attention to the finish, which is the lingering taste after you’ve swallowed the wine. Is it short and quick, or long and flavorful?

Once you’ve gone through these steps, it’s time to evaluate the wine and form an overall impression. Think about whether you enjoyed the wine, and if so, what you liked about it. You can also consider the wine’s potential food pairings, aging potential, and how it compares to other wines you’ve tasted. With practice, you can refine your palate and taste like a pro. Remember, there are no strict rules, everyone’s taste is unique, so trust your senses and savor each glass as an opportunity to learn and enjoy. Cheers to your wine-tasting adventures!

January Meal Plan #1

January Meal Plan #1

Welcome to 2024! As I was planning my meals to get a jumpstart on my nutrition this January, I decided to share my 1st week meal plan with all of you for FREE. I get asked daily about recipes, meal plans, advice on nutrition and 

Slow Cooker Chicken & Black Bean Taco Soup

Slow Cooker Chicken & Black Bean Taco Soup

Slow Cooker Chicken & Black Bean Taco Soup Serves 6 Ingredients: 1 1/2 lb Chicken Thighs, boneless and skinless 1/2 cup, Quinoa, dry and rinsed 1 1/2 cup Black Beans 3 tablespoons Taco Seasoning (I love Siete brand but use your favorite!) 1 can Fire 

Mango Avocado Salsa Shrimp Lettuce Wraps

Mango Avocado Salsa Shrimp Lettuce Wraps

Mango Avocado Salsa Shrimp Lettuce Wraps
Serves 4

Ingredients:
2 heads Boston or butter lettuce (leaves pulled apart)

For the mango salsa:
2 mango, diced
2 avocado, diced
½ cup red onion, diced
½ cup red bell pepper, finely chopped
1 jalapeno, finely diced
1/3 cup cilantro, finely chopped
1/4 cup mint Leaves, finely chopped
2 limes, juiced
Salt to taste

For the shrimp:
2 tablespoons avocado or olive oil
½ cup cilantro, finely chopped
½ teaspoon cumin
¼ teaspoon red pepper flakes
¼ teaspoon sea salt
1 lb shrimp (peeled, deveined, tails removed)
Lime wedges

Directions:
1. Combine shrimp, olive oil, cilantro, cumin, red pepper flakes and salt in large bowl, and stir to mix. Let stand 20-30 minutes, or refrigerate 2-3 hours if time allows.

2. In a bowl, mix together the mango, avocado, red onion, bell pepper, jalapeno, cilantro, mint, lime juice, and salt to taste.

3. Warm a pan over medium heat and add the shrimp. Cook on each side for two to three minutes or until pink and cooked through. Add a squeeze of lime to finish.

4. To assemble, add the mango avocado salsa and shrimp to the lettuce leaves. Serve with a lime wedge. Enjoy!

Recipe Notes:
Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: One serving is approximately two wraps.
More Additions: Add minced garlic, shredded cabbage, sriracha, and/or cheese.

{Rachel’s Suggested Wine Pairings}

Sauvignon Blanc from Sonoma County
Rosé from Provence, France
Albariño from Spain