We’re in the middle of moving back to Montana. Between packing, working, swim lessons, The Bachelorette (yep, I said it) and tying up all the loose ends in Boise, my time in the kitchen has been cut in half and I'm feeling it. Hey, health coaches are human too. All I have to say is thank God forShakeology!

I wanted to make something easy and nutritious that would last a few days so I decided to make this rainbow soba noodle salad with the ingredients I had in my fridge. (Basically, I took ingredients from four different recipes I found online and came up with this gorgeous nutritious masterpiece.) I was really happy about how it turned out though!

Have you ever tried soba noodles? They’re made with buckwheat but don’t be fooled by the name. They’re gluten-free! Buckwheat is actually related to rhubarb, not wheat, rye or barley! Buckwheat has a well-balanced assortment of essential and non-essential amino acids; the building blocks of protein. It is considered a superior source of protein when compared to wheat, rice and even millet!

Bottom line? Buckwheat rocks!

Ready for the recipe? Let’s go!

Salad Ingredients
1 package soba noodles**
1/2 head purple cabbage shredded 
1 bundle chives cut up
1 red pepper diced
1 orange bell pepper diced
1 yellow pepper diced
4 handfuls spinach
1 big bunch of cilantro cut up  (you can never have too much in my opinion)

Dressing
1 lime juiced
4-5 handfuls cilantro (remember you can never have too much)
1/3 cup olive oil
1/3 cup shoyu (or soy sauce)
1/4 cup brown sugar brown rice syrup. (This ingredient is optional but I'm not gonna lie. It makes the pasta salad so yummy)
3 tablespoons sesame oil
3 garlic cloves minced
1 jalapeno (optional)
2 tablespoons chopped ginger (optional)

Instructions
Cook soba noodles as instructed. Drain and run under cold water. Mix with all the vegetables.

Whisk all the dressing ingredients together and toss into the salad. The salad stays good for about 3-4 days :)

Enjoy!!



**Remember to read the label on your soba noodles. Many brands are imposters and use wheat flour with the buckwheat. Not cool but a fact none-the-less.

For over two years now, a close girlfriend of mine has been begging me to try Shakeology. Having done network marketing and having a horrible experience before, I refused.  I vowed to never sell anything again unless I believed in it 100%. Besides, I had my super food shakes that I loved. Sure, they’re pricey and a bit time consuming to make but I feel amazing and you can’t put a price on that.

Finally, I caved. I read the label and was a bit shocked to see the Tropical Strawberry shakes were vegan with sprouted brown rice protein, sprouted flax, chlorella, acai, green tea, wheat grass, chia seeds, maca and goji berries among many other superstar ingredients that my shakes didn’t have. Yes, my heart skipped a beat, but I’m not gonna lie. I wanted to hate it. I really wanted to hate it and go back to my time-consuming superfood shakes with an ego-driven “I told you so.”  (Being stubborn and a creature-of-habit are traits I'm working on.) Needless to say, I threw the contents of the packet in the blender with some organic frozen berries, and some almond milk.

I took a sip.

It was divine.

I fell in love.

I offered to buy the rest of my friend's packets off her. I found my superfood crack AND my kids loved it. No better feeling in the world than to watch my kids drinking the superfoods their little bodies need more than ever.

At the same time, whole-food ingredients deliver the essential amino acids, vitamins, and minerals your body needs to curb cravings, allowing your body to shed stored fat while the more than 20 different antioxidants, digestive enzymes, and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and other life-threatening issues. Amazing. I know.

Please keep in mind, I’m very careful about the shakes and proteins I feed my family. In case you didn’t know, most protein powders are toxic. The process of making protein powders often requires extremely high heat which completely manipulates the proteins, making them unrecognizable to our bodies. Yes, sprouted is the way to go, but nearly impossible to find.

Yes, I’ve replaced all these ingredients on the left with the little packet on the right. Although it’s hard for me to admit, Shakeology contains even more nutrients and super foods than I was using in my shakes AND it’s more affordable. See that little bottle of phytoplankton? $60. The Chlorella? $45. The sprouted protein mix? $39. Okay, I have to stop. I’m pissing myself off for being stubborn and not trying Shakeology sooner. It really is a pioneer for the nutritionally dense shakes we need to see on the market.

No, I’m not going to be an annoying sales person. No, I’m not going to be posting on FB every five minutes about how amazing these shakes are. Yes, I love them. I also decided to sell them on my site because I received a 20% discount once I signed up to be a distributor. I am really excited about this product and wanted to share it with you!

If you’re interested in trying them, they come with a 30-day money back guarantee. Even if your bag is completely empty! How cool is that? If you want to be a coach yourself, this is an amazing opportunity to help those your love get healthy. (Dad, I’m coming after you with these in hand.) For more information, check out the Shakeology website orcontact me directly here.

To Your Health,

Rachel

We’re huge fans of bars at our house.  No, not that kind of bar! (That was like 10 years ago). I’m talking about the whole food bars that are taking the market by storm these days. Let’s be real though- they’re expensive and most of them still contain a lot of sugar. Well, check these babies out! I took three different whole food bar recipes and after adding and subtracting ingredients, this baby was born. No butter. No added sugar. They are totally vegan and super quick and easy. My kids love them and actually call them cookie bars. WINNING!
I feel so sneaky (insert malicious laugh) because kiddo number two (Carsyn) disdains all but a handful of food items. I seriously wonder how the kid functions some days. I have to be creative in trying to find foods she will accept. This recipe is a blessing. If you do have a picky eater, give these a try. Plus, they’re great reheated and the perfect breakfast bar.

Banana Almond Oatmeal Bars
2 ½ cups quick oats
¾ cup shredded coconut
¼ cup raisins or cranberries
2 tablespoons flaxseeds (optional)
½ cup chopped dates
½ cup slivered almonds
2 tablespoons almond butter
3/4 cup applesauce
2 large smashed bananas
This recipe doesn't get much easier.
It's as simple as mixing
up all the ingredients!
Preheat the oven to 350 degrees. Line a 8 x 8 inch pan with tin foil and spread the “dough” evenly. Bake for 25-30 minutes. Serve warm or let cool. Cut into squares and enjoy!
If you think cookie dough is addicting, just wait! If you're nervous about your kids trying these, feel free to add a few tablespoons of honey, agave or maple syrup to sweeten them up even more. You can also drizzle some over the top.

When I was pregnant with my youngest, I ate gross amounts of Brussels sprouts.  I’d microwave them and then douse them with mayo, ranch, parmesan cheese and lemon. Disturbing. I know. If I only knew then what I know now.........

While I’m no longer creating the above tummy-churning concoctions, I have found a new favorite way to prepare Brussels sprouts. In fact, I was so excited about this recipe, I think my husband was a bit concerned. (Truly) This recipe is the perfect combination of sweet and salty. Roasting them makes a little miracle happen right in your oven. It’s a beautiful thing.   

Ingredients
1 1/2 pounds Brussels sprouts, ends trimmed, cut in half lengthwise
3 tablespoons olive oil
1 tablespoon maple syrup
1 tablespoon balsamic vinegar
Salt and pepper to taste

Heat oven to 425 degrees

Toss Brussels sprouts with 2 tablespoons olive oil and spread evenly on baking tray

Sprinkle with salt and pepper  

Bake for 20-25 minutes or until some of the sprouts begin to brown

Mix 1 tablespoon olive oil with the maple syrup and balsamic vinegar.

Toss Brussels sprouts and enjoy!

My kids love soy milk and almond milk, but let's face it; many of them are processed. This recipe for cashew milk creates very rich, creamy and sweet nut milk with no preservatives or unknown ingredients. You can have better tasting nut milk without lecithin, xanthan gum, potassium citrate or any other mystery ingredients! My kids love this cashew milk; especially my two-year old. You can use it in cereals, for smoothies, for baking, by itself (It’s like a vegan protein shake!) and I love it in my coffee or tea in the mornings.

1. Discard soaking water and rinse cashews thoroughly until water runs clear

2. Place all ingredients in a blender. (I use a vitamix. If you don’t have a vitamix, you may have to strain the cashew milk.)

3. Process on high speed 20-30 seconds

4. Store in glass mason jar in refrigerator for up to a week.

Cashew milk is very foamy when first removed from the blender but usually settles after sitting for a few hours in the fridge.

When I was in California for Christmas, my husband took me to Whole Foods. We don’t have one in Boise, so needless to say, I was in HEAVEN! I seriously felt high. Before we checked out, I made my way over to the pre-made foods harbored safely behind glass casing. That’s when I spotted a little piece of culinary genius calling out my name. Acorn squash stuffed with quinoa, almonds, barley, cranberries and much more! $5.99 and it was all mine!

So, let’s cut to the chase. It was fantastic!! So fantastic that I eagerly jumped online and googled the recipe hoping to mimic its sheer awesomeness. I was left disappointed. Every recipe I found for the “Whole Foods Stuffed Acorn Squash” was more than I wanted to commit to.  Although rated as being super delicious, it was also labeled as being time consuming as all heck. This wouldn’t work for me. I had to let go. For now.

I know this sounds super crazy, but once back in Boise, I couldn’t stop thinking about that dang acorn squash recipe. It was that good! Then, on one of my monthly (all right weekly) Costco runs, I encountered the best thing since organic non-GMO sliced bread. Smack dab in the middle of the frozen section was Village Harvest Whole Grain Creations with barley, quinoa, wheatberries, cranberries and almonds! That’s right folks. EVERYTHING that was in my beloved stuffed squash from Whole Foods!! I wouldn’t have to spend hours tediously cooking every grain in my cupboard.

I was able to recreate the Whole Food squash recipe with a fraction of the labor and price. Of course, I’m a little bias, but I actually think mine was better. In fact, if you live in Boise, I suggest dropping everything you have going on and running to your nearest Costco. I’m dead serious. There is so much you can do with this one product!

Here’s the recipe. All you need is some acorn squash, olive oil, salt and pepper, vegetable stock and a bag of wholesome brilliance (aka Village Harvest Whole Grain Creations!)

Preheat oven to 375°F. Slice acorn squashes in half, and scrape out seeds and strings. Place face down in large casserole or roasting pan and fill with 1/2 inch of vegetable stock, and bake for 15 to 20 minutes. Remove, reserve any remaining stock, and place face side up in pan. Fill each cavity with about 1/2 to 2/3 cup of the Village Harvest Whole Grain Creations. Drizzle with olive oil and any remaining stock, and cover tightly with foil. Bake until squashes are cooked and slightly soft to the touch, about 30 minutes. Remove the foil for the last 5 minutes of baking.

Walla! You have a gluten-free, dairy-free high-fiber vegan meal or side dish with hardly any prep time! You’ll seriously feel like a rockstar after making these.

You’re welcome,

Rachel

Here’s a challenge for you all:

Next time you’re at the grocery store, take a good look at the ingredients in your favorite brand of popsicles. Those “fruit” popsicles you and your kids love so much are nothing but corn syrup and artificial colors and flavorings. Even the bars made with real fruit are still sweetened up with tons of added sugar. Not cool.

Popsicles are meant to keep you cool and the added sugars and artificial sweeteners in store bought brands actually deplete the body of nutrients and the ability to stay hydrated.

Don’t worry, I have an answer to all your premeditated popsicle prayers! Drumroll please!

Introducing Really Real Fruit Bars

I sampled these myself and they might be my favorite thing ever. Plus they look cool, leading my kids to believe I’m pretty much the coolest mom ever!

Ingredients

Diced Organic Peaches

Diced Organic Strawberries

Organic Blueberries

Organic Kiwi Slices

Organic White Grape Juice

Instructions

Organize all the fruit tightly into the popsicle mold, add juice and freeze!

Trail mix is one of my absolute favorite snacks. It's portable, delicious and can be pretty healthy, too. As a parent, it's tough to find healthy pre-packaged snacks that aren't loaded with preservatives. If you do find them, they will most likely cost you a pretty penny. What I've started doing recently is exploring the bulk section in the organic section at Fred Meyer.  Dried fruits, nuts, vegan chocolate chips, toasted coconut- you name it?! Both my girls love these! I keep them in little ziplock snack bags so they are easily accessible. Because my kids aren't meat eaters outside of the occasional salmon, we use a lot of nuts in our home. Not only are nuts a good snack food, but research is supporting eating nuts as being good for your heart health. Current dietary guidelines suggest eating 1 to 2 ounces (a small handful) of nuts each day. A good, satisfying trail mix typically consists of sweet and salty flavors. I like to always include nuts (protein), dried fruit and some form of chocolate in my own mixtures. Trail mixes are loved by kids and also make great gifts. Simply tie a cellophane bag with a pretty bow, stick on an attractive l

This recipe post has been a long time coming! I made this raw strawberry pie for our friends and family last summer and it got rave reviews.  It’s super healthy and delicious. In the past week, I’ve had three different people asking for the recipe. So, here ya go guys, This recipe is for you!

Ingredients:

Crust:

2 cups almonds or pecans

1/2-1 tablespoon coconut oil

1/4 teaspoon vanilla extract or half of a vanilla bean

4-5 medjool dates, pitted

pinch of sea salt

Filling:

2 cups cashews soaked 1-2 hours

1/4 cup lemon juice

1/4-1/2 cup agave (depending on how sweet you want it)

3/4 cup coconut oil, melted
1/4 cup water

1 teaspoon vanilla extract or 1 vanilla bean

1/4 teaspoon sea salt

Topping:

1-2 cups sliced strawberries or fruit of your choice

Preparation:

Crust:
Place almonds or pecans in food processor or vitamix and process until crumbled. Add coconut oil, sea salt and vanilla and pulse a couple of times. Add the dates last, one at a time and pulse until the crust holds together when you squeeze it between your fingertips. If the crust does not hold, add more dates (again one at a time). Press into oiled (with coconut oil) tart or pie pan. Chill in Freezer for 30 minutes before adding filling.

Filling:
Blend all ingredients well in a Vitamix blender if you have one. Pour part of the filling into the pie crust (just enought to cover the bottom). Take some of the strawberries you cut up for the topping and scatter them on top of the filling. Pour the rest of the filling on top and place in freezer for 1-2 hours until firm. Decorate with the rest of your cut up strawberries. This pie needs to stay refrigerated to keep its firmness so make sure you keep in cold up until serving! I actually keep ours in the freezer until it’s ready to serve.

Note:
You can use any fruit for the topping! Berries are the best though :)

I love salsa! Who doesn’t right? Tried and trusted, it’s my go to snack all summer long. When the weather starts to change and the leaves began to fall, my body craves something a little heartier though.

This is the time of year where unhealthy foods surround us! This is a super dish for the holiday get togethers that everyone will love. The beans make it super filling and everyone could use more beans in their diets.

Why you ask?

The average American needs 25-30 grams of fiber a day and is getting only a fraction of what is recommended. At 6 grams of fiber per half cup, these nutrient-rich powerhouses are loaded with fiber, magnesium, iron, and protein. They are cholesterol and saturated fat-free, making them an excellent option for those looking to add more vegetarian protein into their diets.

This is my take on "Cowboy Caviar" and I hope you love it as much as I do!

INGREDIENTS:

1 1/2 cups white sweet corn

1 (15oz) can black beans, drained & rinsed

2 tomatoes diced

2 ripe avocados, diced

1 bell pepper, diced

2/3 c. red onion, chopped

2 tablespoons olive oil

2 tablespoons red wine vinegar

Juice of 1/2 a lime

2 cloves garlic, minced

3/4 tsp. salt

1 tsp. cumin

2/3 c. cilantro, chopped

a few dashes of hot sauce(optional)

Combine all ingredients, adding avocados last, and toss gently. Serve with some organic rice chips, spoon over rice cakes or use as a filling for some yummy veggie tacos!

Note: Always use organic ingredients if possible. You can always use black-eyed peas, pinto beans or whatever you have. I will even use a few different kinds in one batch to add variety. I also triple the cilantro because I love it!