Month: October 2016

Simply Sautéed Mushrooms {& Cauliflower Mash}

Jenna, one of the participants from a recent cooking class I taught about healing foods, had this to say about today’s recipe:

Everyone in my family thought the cauliflower mash was potatoes!!!! They were super creamy.”

Jenna is in high school but is going to be doing big things in the healing foods space in the coming years, as she pursues studies in nutrition in college. Keep your eye out for her!

rachel-jennaI’ve shared the base of this recipe before in this post for Roasted Garlic Cauliflower Mash but put a new spin on it by topping it with mushrooms, a food often used as a stand-in for meat because of their chewy texture.

Mushrooms are immune-boosting, cancer-fighting powerhouses and don’t get nearly enough love in our kitchens and on our plates.


I hated mushrooms for most of my life because I was too grossed out by what they looked like to even be open to trying them. Now, I’m a big fan, whether they are chopped up in a soup or stew, roasted, or served sautéed like they are in this dish.

You can serve this up as a Thanksgiving side dish. It’s a great way to upgrade your plate without sacrificing flavor. With a whole head of roasted garlic and a tablespoon of fresh thyme in the potatoes along with a generous sprinkling of oregano on the mushrooms, no one will complain that this dish lacks flavor.

Next step? Come up with a sauce to top it off 🙂

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Simply Sautéed Mushrooms 


1 (8-ounce) package cremini (baby Portobello) mushrooms, wiped clean and sliced
2 tablespoons avocado oil, coconut oil, or extra virgin olive oil
1/2 tsp sea salt
Black pepper, to taste
1⁄2 tsp dried oregano


  1. Heat oil in a large skillet over medium high heat until oil shimmers.
  2. Add mushrooms to pan, evenly coating them with oil. Spread into a single layer and let cook for 5-6 minutes.
  3. Add salt and pepper, stir and cook 5-6 minute more, until mushrooms begin to brown and soften. Toss with oregano and serve.

Serve as a side dish or on top of some roasted garlic cauliflower mash.

Just Breathe: A Lesson in Listening to My Body

I write a lot about food on this blog, but there’s more to life than food and there’s more to me than recipes. Sometimes I’m hit with truths about life that I feel compelled to share with you as they happen. If you ever feel disconnected from your body, dismissing what it needs in favor of what you think you “should” do, especially when it comes to movement, I invite you to read this post.  


“Should I take hip hop dance or yoga today?” I asked my friend, Lola, the owner of Movement Lab, a mind-body studio in Baltimore.

She responded in a way that I wasn’t anticipating.

If you close your eyes and check in with your body, what is it asking from you?

More dance, cardio, sweat?

Something deeper, more stretch, more mindful?

movement-labMy weary, rundown body knew the answer.

The body that said, “Yes,” to one too many commitments over the past few months. The body that started to get sick last week as a result of being so exhausted. The body that performs for me at such a high level each day, carrying me from one event, presentation, and meeting to the next.

My physical body wanted to keep moving at its normal, breakneck pace. Dance! Sweat! Work it OUT!

But my soul knew I needed something else.

Rest. Stillness. Peace.


As I made my way through rush hour traffic to get to class, a new song came on the radio. A song I hadn’t heard before. A song with a message that I needed to hear.

Breathe, just breathe
Come and rest at my feet
And be, just be
Chaos calls but all you really need
Is to just breathe

Off to yoga I went.

As I left class, Lola saw me, smiled, and asked, “Did you serve your body today?”

I smiled back, still experiencing the peace and stillness from class, “Yes, yes I did.”

I couldn’t help but reflect on the lyrics of the song, the class itself, and our conversation on either end of it.

What if we were more intentional about listening to our body, noticing what it needs, ignoring the “shoulds” and aligning ourselves with what would serve our body?

Have you ever forced yourself to work out and move your body in a way that ignored how it was feeling, neglecting to check in with yourself to find out what would feel best for you in that moment?

Maybe you pushed too hard on a day your body was crying out for rest.

Maybe every fiber of your being was whispering to you to slow down, but you added another mile to your run.

Maybe you wanted to take a peaceful walk in the woods or try a yoga class but didn’t think you’d sweat enough, so you didn’t do it because it wouldn’t “count”.

I’ve lost track of the number of times I’ve ignored my body’s inner voice and pushed it when I needed to rest.

I want to be clear. This is not about slacking off or not trying.

Some days your body will tell you it wants to be pushed or that you have pent-up energy and want to take that kickboxing class, go spinning, hit the trail for a long run or hike, or dance until your feet hurt.

Other days it will tell you that it needs a quiet nature walk, a yoga class, a relaxing swim, or a Nia class.

I invite you to pay attention to your body this week, to heed its whisper.

To get curious and notice without judgment how you’re feeling.

To be honest about what would serve your body best in that moment.

To pursue movement that brings you joy, freedom, and restoration.

To breathe, just breathe

Shredded Brussels Sprouts Salad with Walnuts

Isn’t fall food the best?

What’s not to like?

Soups, stews, chilis, squash, apples, Thanksgiving, and

Brussels sprouts!brussels-salad-closeup

I’ve always liked certain vegetables that other kids didn’t like, including Brussels sprouts, but I think the Parmesan cheese shower I coated them with as a kid helped hide the taste. I think I liked the taste of the cheese…not so much the bitter taste of the overcooked Brussels sprouts.

Brussels sprouts get a bad rap because most of us have only ever eaten them steamed or boiled to death, which releases all of the not so pleasant smells most of us associate with Brussels sprouts.

BUT it doesn’t have to be that way? Brussels sprouts don’t have to be awful.

They can be incredibly delicious, especially when roasted, sautéed, or prepared raw, which is what we’re doing for today’s recipe. I first served this dish at a Healing Foods cooking class I taught in Baltimore recently, and it was a hit.


It gave me an excuse to use the food processor, which I demo’d on a Facebook live video. Using a food processor is SO MUCH FASTER and more efficient than chopping things like Brussels sprouts by hand.

The brand I recommend and have had the most success with is Cuisinart. I have an 11-cup style and a 14-cup style, and the 11-cup is sufficient for most things I do on a daily basis. You can find the best deals on their food processors on Amazon.

Brussels sprouts are in the cruciferous veggie family, which includes all-stars like broccoli, cauliflower, cabbage, arugula, collard greens and kale.

The compounds in Brussels sprouts help activate cancer-fighting enzyme systems in your body and support detoxification (cleaning out the gunk). Upping your intake of these mini cabbages can also help reduce inflammation and your risk of chronic diseases like heart disease and cancer.

If you’ve always been a Brussels sprouts hater or skeptic, I encourage you to give this recipe a try. Serve it up to family and friends – I bet they’ll never know they’re eating Brussels sprouts!


Shredded Brussels Sprouts Salad with Walnuts


1 pound Brussels sprouts, ends trimmed
1/4 cup lemon juice (about 1.5 lemons)
Zest from 1/2 lemon
1/2 tsp coarse sea salt
1 tsp Dijon mustard
1 tsp 100% pure maple syrup
1 clove garlic, peeled and grated or finely minced
1 shallot, finely chopped
1/4 tsp black pepper
1/3 cup extra virgin olive oil
1/3 cup walnuts, lightly toasted and chopped
1/4 cup naturally sweetened cranberries (optional)

1. Working in small batches, place brussels sprouts in feed tube of processor fitted with shredding blade. Pour shredded Brussels sprouts into large bowl.

2. Whisk dressing ingredients (lemon juice through black pepper) together starting with the lemon juice, streaming in the olive oil last. Toss with brussels sprouts to coat evenly. Add more dressing if needed. To soften Brussels sprouts, refrigerate salad at least 30 minutes.

3. Top with walnuts and dried cranberries.

This salad will hold up well for a few days in the fridge 🙂

Do you have any favorite Brussels sprouts recipes? Feel free to share them below!

Triple Orange, Fennel & Beet Salad with Arugula

Wouldn’t you love to know how to make the most of your food, so you waste as little as possible AND stay nourished with delicious food?

I’m here to help 🙂


In the first part of a two-part series I’m teaching about the restorative, healing power of food, I shared several anti-inflammatory, antioxidant-rich, nutrient-dense recipes. All of the recipes are free from wheat, milk, eggs, soy, shellfish, and peanuts, which are some of the most commonly allergenic foods.

In their book, The Elimination Diet, Tom Malterre and his wife Ali Segersten point out that 80% of their patients felt significantly better after removing dairy and gluten from their diet. I found that all of my symptoms – allergies, congestion, frequent colds, dry skin, acid reflux – were reversed when I changed my diet and removed dairy and gluten.

One of the reasons I started this blog was to share recipes and inspiration for you to make changes based on what your body is telling you it needs.

We made homemade almond milk, chocolate-covered cherry smoothie, white bean and fennel soup, sauteed greens with pumpkin seeds, and the recipe in today’s post. I was inspired to make a salad with beets and oranges as I was reading Dr. Michael Miller’s book Heal Your Heart. But I wanted to upgrade it by adding in some stomach-soothing fennel, anti-inflammatory avocado, and anti-cancer arugula.

Not only that but this recipe features all three components of the orange – zest, juice and whole segments. It’s a great way to reduce food waste and make the most of the dollars you are spending!



4 beets, diced (Love Beets is my favorite brand)
1 fennel bulb
2 oranges
1/4 tsp coarse sea salt
1/2 tsp fresh ginger root, peeled and grated
1 tsp raw honey
1/2 cup extra virgin olive oil
1 avocado, diced
1/4 cup pecans, chopped


  1. Prep fennel following these steps from The Kitchn and put in a large bowl. I used a mandolin to thinly slice it.
  2. Peel one orange, cut into slices, then pull segments apart. Set aside.
  3. Zest half of second orange using a microplane grater into a medium bowl. Cut the orange in half and squeeze the juice into the bowl, being careful to remove the seeds. Whisk salt, ginger, and honey into bowl with juice and zest. Whisk in olive oil until it starts to thicken.
  4. Pour half of dressing over fennel and let sit for 10 minutes, so orange juice can soften fennel. Add beets and orange slices and toss to combine. Add arugula, avocado and pecans and toss gently to combine. Add additional dressing if needed. Serve immediately.

10 Tasty New Food Finds from Natural Products Expo East 2016

What a whirlwind the past few weeks have been!

From the Natural Products Expo East in Baltimore to the Culinary Nutrition Expert Retreat in Toronto, a Holistic Health Conference in Madison, Wisconsin and the New Jersey Veg Fest yesterday, and teaching a few workshops in between, I’ve been on what felt like a natural health tour of North America.


I’ve also gotten some clarity around how I want to focus and what I want to share. I feel drawn to go deeper on this blog than I have been in the past few months. I’m grateful for your patience with me as I’ve been a bit less regular with posts over the past month, but the clarity I’ve gained during that time was worth it.

One of the reasons you’ve told me you come to me with questions or follow me on Instagram and Facebook is to be up to date on the latest and greatest natural food products that I use in my own home and recommend to you. I know one of the most frustrating aspects of starting to eat well and remove foods like dairy and gluten is the overwhelm you feel when you step into the store and blankly stare at a wall with 20 options for one product.

How do you know which to choose?

I’m here to make it easier AND to introduce you to some fun, new products before they hit stores. For the past three years, I’ve attended the Natural Products Expo East in Baltimore as Press because of how much this community supports my efforts on social media (THANK YOU!).

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I want to pay it forward by sharing with you my top finds from the expo. As with all of my recommendations and recipes, they are all gluten-free and dairy-free.

I think you’ll be excited to see what is going to be coming to grocery stores in the coming weeks and months!


1) Hilary’s Eat Well Breakfast Sausage Patties

I first found out about Hilary’s Eat Well veggie burgers two years ago at my first Expo. To be honest, I wasn’t someone who ate veggie burgers; I thought they were pretty nasty and full of a bunch of ingredients I wouldn’t have in my own pantry.

These burgers are different. They are one of the ONLY foods we have in our freezer at all times. Bill loves to have them for breakfast, topped with an egg or on top of a sweet potato hash, and we also love them toasted and then crumbled up on a salad. I featured these burgers in my mason jar salad recipe at the end of the summer. They are SO good!

To make things even better, they now have a breakfast sausage version. It contains all real food for ingredients (i.e., no weird soy protein isolates) AND is dairy-free, gluten-free, soy-free, and egg-free. The two versions I tried were Apple Maple and Spicy and my favorite was definitely the Apple Maple.

Where to Find Them: Click this link to find a store near you where you can buy all of Hilary’s Eat Well products.


2) Farmhouse Culture Ginger Beets & Kraut Krisps

Since over 70% of our immune system sits in and around our digestive system, eating fermented foods is one of the best things we can do to boost our immune system, not get sick, clear up our skin, reduce bloat, and have regular bowel movements (at least 1/day!).

I’ve been a fan of Farmhouse Culture’s Kimchi and Sauerkraut for about a year now and a few months ago I started taking their Gut Shots to support my digestive and immune systems. When I stopped by their table and saw their new branding (love it) and their new products, I was stoked!

The ginger beets were amazing and would be delicious chopped up and put on a salad or just eaten as a snack. But one of the coolest snacks I tried all day was the Kraut Krisp. With almost 50% sauerkraut, organic corn masa and a shelf stable probiotic blend in the seasoning mix, this is a chip you can feel good about eating. The dill pickle is amazing! I’m hoping to see both of these yummy foods in my local store soon!

Where to Find It: Here is the link to their Store Locator. On the link is a Product Request form that you can print out and take to your local store!


3) Beetnik Organic Frozen Meals 

We discovered beetnik Organic frozen meals about a year ago.What I love about them is that they are made with real, whole food ingredients and taste more like a homemade meal than a frozen one.

They are Bill’s #1 go to choice for lunch at school when he hasn’t packed leftovers or planned ahead. As an elementary school teacher, he’s lucky if he gets 20 minutes to enjoy his lunch, so convenience is key, but so is staying fueled and energized throughout the day.

Bill has liked every single one he has tried, and I know he’ll be excited to check out some of their new flavors like Ragu Alla Bolognese, Pollo Alla Cacciatora, Organic Lemon Chicken with Cauliflower Rice, Organic Shepherd’s Pie with Grass Fed Beef, and Organic Beef Chili with Sweet Potato. The first two are pasta sauces, and the last three are paleo-friendly and grain-free.

Where to Find Them: I buy them at MOM’s Organic Market or Roots Market, but you can use this store locator to find them near you.


4) Miyoko’s Creamery {Dairy-Free Cheeses}

When you stop eating dairy, one of the things you miss the most is the creaminess of cheese. Fortunately, food has come a LONG way, and brands like Miyoko’s give us the opportunity to get that beloved texture back 🙂

At the Expo, they were sampling their Smoked Farmhouse, Fresh Loire Valley and Double Cream Chive cheeses as well as a few others. They also have Garlic Herb, Sundried Tomato Garlic, Winter Truffle and Herbs de Provence varieties. Organic cashews are the base of their cheeses and give them a rich and creamy texture

Where to Find It: I buy mine at MOMs Organic Market or Whole Foods but you can use this store locator to find where they are sold near you!


5) Soul Sprout Snacks

After undergoing a rebranding from Two Moms in the Raw (who I’ve written about here) to Soul Sprout, these snacks are better than ever. They have granola bars, almond butter truffles, nut bars, grain-free cereal, and almond protein crackers.

Their plant-based snacks are made with sprouted ingredients and have recently undergone a makeover in the ingredient list. They used to use agave as a sweetener but upgraded to coconut sugar, which is less controversial and even more delicious.

Where to Find Them: I buy mine at MOMs Organic Market, but Whole Foods and The Fresh Market carry their products as well. Look for them at your local grocery store or shop online on their website here.


6) Jackson’s Honest Chips

I first tried these chips at Expo East two years ago and fell in love. They have become our go to chip and I’ve introduced them to dozens of people through my workshops and cooking classes, and my coworkers are kind of obsessed with them, too. They’re perfectly crunchy and incredibly satisfying.

The founders of the company created the chips as a result of helping their son recover from an illness doctors couldn’t diagnose or treat. They discovered how powerful coconut oil was in his healing and use it as an ingredient in all of their chips. My favorite variety is the sweet potato chips, but they introduced two *new* products at the Expo – Maple Cinnamon Sweet Potato and Rippled Red Heirloom Potato Chips. All I can say is YUM.

Where to Find Them: I buy mine at MOMs Organic Market, Wegmans or The Fresh Market, but you can find them near you using their store locator here.


7) Cappello’s Cookie Dough

I first fell in love with their chocolate chip cookie dough two years ago at the first Expo East I attended. Their cookies are gluten-free, dairy-free, and grain-free and use almond flour as the base. They introduced three new kinds of dough at the expo: Double Chocolate, Lemon Zest and Ginger Snap. I have a pack of each sitting in my freezer right now along with some of their fettuccine and lasagna sheets that I can’t WAIT to use!

Where to Find Them: I’ve bought their products at MOMs Organic Market and Whole Foods Market, but you can find them near you using this locator.


8) Simple Mills Crackers & Baking Mixes

I fell in love with Simple Mills baking mixes when I met them at Expo East two years ago. They have the best boxed bread mix, pancake and waffle mix, cake mix, muffin and cupcake mix, and pizza dough. I use their bread mix to make this delicious paleo-friendly, gluten-free stuffing, perfect for the upcoming holidays!

At the Expo, they were introducing their new almond flour crackers. My favorite is the Sun-dried Tomato Basil version, but they also have a Fine Ground Sea Salt and Rosemary & Sea Salt variety. You HAVE to try them!

Where to Find Them: I buy their products at MOMs Organic Market, Target, Home Goods (hit or miss!), or online at Amazon. Use their store locator to find them near you.


9) Forager Dairy-Free Yogurt

I used to eat yogurt every day growing up. I didn’t like sandwiches as a kid, and yogurt was one of the few foods that was easily portable and filled me up. It took me 25 years to figure it out, but the yogurt I was eating wasn’t the healthiest. It was usually full of lots of sugar and the brands I used to buy (Yoplait and Dannon) rank as two of the BOTTOM FIVE of a list of 129 yogurts rated by the Cornucopia Institute here.

Most dairy-free yogurts have a funky texture and more gelatinous than smooth and creamy. Fortunately, companies like Forager are beginning to step up their game and bring us delicious dairy-free yogurts that taste closer to the real thing. I loved how velvety smooth their cashew milk-based yogurt was and think you will, too!

Where to Find It: I’ve found their other products at MOMs Organic Market, so I’m hoping they will carry the yogurt soon! You can find out more on Forager’s website.

img_827010) Coco-Roons Superfood Cookies

I have to admit it – I used to hate coconut. At Halloween, every Mounds bar or Almond Joy went straight into the trash. No thank you! Over the years, I’ve come to love coconut no matter what form it takes – coconut flakes, milk, oil, and butter. It’s so rich and full of flavor.

One of my favorite desserts are the Coco-Roons made by Wonderfully Raw. My usual go-tos are the brownie and vanilla maple versions, so I was super excited to find out that they rebranded AND introduced two new flavors at Expo – Salted Caramel (YESSSS) and Chocolate Chip Cookie.

Where to Find Them: The best deals are at Home Goods, but you can also buy them at MOMs Organic Market, The Fresh Market, Whole Foods, and Safeway. Check out their store locator for more store options!

Well, that’s a wrap, friends! Those are my first ten finds. I think you’ll love them and can’t wait to share another round of awesomeness in my next post!

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