Raw Vegan & Gluten Free Espresso Brownies

As a young girl, my all time favorite desert was always warm chocolate brownies with vanilla ice cream. I used to get so excited when my mom would let me make brownies (out of a box of course) and would invite all of my friends over to have some.

Now that I'm older, I know better than to eat brownies (or anything for that matter) out of a box, but I admit I am usually too lazy to make brownies from scratch, so I usually just don't eat them. Last week, however, my sweet tooth was kicking in and I wanted to make something special for Valentines Day; that's when my Raw Espresso Brownies were born!

These brownies are chewy, rich and chocolaty with a special kick to them. They are also so versatile- you can eat them right out of the fridge, warm them up for a few seconds in the microwave and top with some ice cream, or you can crumble them on top of some banana nice cream for the perfect breakfast or snack (my absolute favorite way to eat them!) They are vegan, gluten free, raw, light, and 100% guilt free. The best part about these brownies, however, are how EASY they are to make- I can never use the excuse of being too lazy to enjoy brownies again! I hope you all enjoy them as much as I do :)

Raw Espresso Brownies

• 15 medjool dates with 1/4 cup water
• 1/2 cup pistachios
• 3/4 cup almonds
• 2 tsps cacao powder
• 2 tsps maple syrup
• 2 tsps cacao nibs
• 1 tsp melted coconut oil
• 1/4 tsp cinnamon
• pinch of Himalayan salt
• pinch of espresso powder (can put more depending on personal preference)

Chocolate Sauce

• 1 tbsp melted coconut oil
• 2 tbsps cacao powder
• 1 tbsp agave
• touch of water

Instructions

First, blend medjool dates with water (I use a food processor). Then, add in pistachios and almonds and blend everything together. Pour into a large bowl and add in the rest of the ingredients- mix thoroughly ( I like to use my hands). Pour ingredients into a baking dish and pat down with hands. For the chocolate sauce, mix all ingredients together in a pan and warm up for about a minute or two. You can add more/less of the ingredients based on personal preference. Pour chocolate sauce over brownies (I only poured it over half because I also enjoy them without it!) Freeze for about thirty minutes and cut into squares, then completely devour! :)

xxx

Rachel

Chocolate Covered Strawberries & Peanut Butter Bananas

Let's be real; there isn't anyone in the world that doesn't like chocolate covered strawberries or fruit dipped in chocolate sauce. There also isn't anyone in the world that loves all the calories and junk that comes along with it; that's why I decided to make a healthier version of this yummy treat that you can share with your significant other, best friend, family members, or yourself this valentines day!

Valentines Day is no longer known as just the day of love, but the day of gorging in loads of chocolate, Since I don't want anyone of you to miss out on all the fun, but don't want you to go too crazy and fall off the healthy wagon, I thought this recipe would be absolutely perfect to share with you all! And I promise you, it takes even less time to make these than it does to stand in line at a chocolate store  right before valentines day.

Chocolate Dipping Sauce

• 1 tbsp coconut oil
• 2 tsps cacao powder
• 1/4 cup almond milk (or more, depending on how "milky" you like it)
• 1 tbsp agave (more or less depending on personal preferance)

First, warm up the coconut oil in a pan. Then, add in the cacao powder and slowly add in the rest of the ingredients. 

I kind of just play around with this recipe- I keep adding more ingredients as I go until I receive the amount of chocolate I want and until the taste is exactly to my liking. When it comes to chocolate, everyone has a personal preference, and that's why I recommend starting with this recipe and adding/subtracting as you go. If you want a chocolate sauce that is completely dark, you can commit the almond milk and use water instead. 

When you finally get the exact amount of chocolate sauce and the perfect taste, you can either use it as a dipping sauce with fresh fruit and eat it on the spot or dip it in strawberries and freeze them. I like to use half to dip in strawberries, and the other half to mix with peanut butter and dip in bananas and freeze. You can also top the strawberries, peanut butter bananas, or any fruit you choose to use with shredded coconut, nuts, cacao nibs, or sprinkles- be creative! 

Enjoy and let me know how you like them! Happy day of love and chocolate <3

xxx

Rachel

Creamy Low-Fat Vegan Honey Mustard

Sometimes, eating the same old salad with a light lemon and apple cider vinegar dressing can get boring, and it can be hard to find an exciting dressing that is dairy free and low in fat. For this reason, I came up with this delicious vegan and low-fat creamy honey mustard dressing that I hope you all enjoy!

Creamy Low-Fat Vegan Honey Mustard

• 2 tbsps dijon mustard
• 1 tsp organic raw honey
• 1 tbsp apple cider vinegar
• 1 minced garlic clove
• lemon, salt, and pepper to taste (optional)

I love this dressing on a massaged kale salad with sliced avo, garbanzo beans, heirloom tomatoes, sliced red bell peppers, and a sprinkle of nutritional yeast, but it goes great on practically any salad so feel free to get creative!

xxx

Rachel

What is This Thing you Call Tahini?

People always ask me what Tahini is, since I use it in pretty much 50% of my meals/recipes, and I eat it almost every day,  so I thought I'd give you a little background info on this magical spread that I am so obsessed with and absolutely couldn't live without!

So what exactly is tahini? Simply put, all it is is sesame seed butter- but it isn't simple or boring at all! In my opinion, tahini should definitely be considered a super food. Not only is it filled with calcium, healthy fats, protein, copper, manganese, magnesium, phosphorus, fiber, iron, zinc, selenium, and vitamin B1, but it can be made either savory or sweet. Tahini is especially great for vegans, since it is a great plant source of protein, calcium, and iron!

Tahini is pretty much a staple in the Mediterranean diet, which is one of the healthiest diets in the world. Since my family is from Israel, I was fortunate enough to grow up eating tahini and have been eating it pretty much my whole life.


The simplest and most popular way to eat tahini is as a tangy, savory, creamy spread which can be eaten with pita bread, on toast, with chips/crackers, or as a dip for raw veggies. It can also be poured over salads, baked sweet potatoes/potatoes, fish, poultry, red meat, veggie burgers, brown rice, quinoa, grilled veggies- pretty much anything you can think of! All
you do is mix the tahini with some water until it turns from brown to white, add some salt, lemon, and minced garlic, and you have yourself the perfect dip, sauce, or dressing!

Another popular way to eat tahini is to blend it with some garbanzo beans, salt, lemon, and minced garlic to make hummus. Hummus is a dip that is a bit heartier than the traditional tahini dip and includes the amazing health benefits of both garbanzo beans AND tahini. It is filled with even MORE protein and fiber than a traditional tahini dip, and along with some salad and good whole grain or gluten free bread, is the perfect post-workout meal.

Tahini is also a great alternative to dairy and can be used to make thick, creamy salad dressings without the heavy cream, mayonnaise, or other dairy-filled ingredients normally used in creamy salad dressings. I love using tahini to make homemade vegan ceaser dressing, tahini and maple dressing, or creamy garlic and cilantro dressing.

Since tahini has a pretty neutral flavor, it can also be used as a sweet spread in lieu of nut butters. For anyone who is sadly allergic to nuts, this is the perfect alternative to nut butters- you will never feel deprived or left out from eating peanut butter again! I love spreading some tahini on toast and topping it with pumpkin seeds, sliced banana, and some honey- delicious! I often pour some on top of my morning oats or blend some in a smoothie to add some protein and healthy fats. It can also be used in deserts, as a topping on frozen yogurt, or can be drizzled on top of some freshly sliced apples and bananas- honestly, the possibilities really are endless!

Since I've now teased you with all of the amazingly delicious ways to enjoy tahini, I will be posting some recipes very soon which will include this magical "super" food,

What are your favorite ways to eat tahini? Comment below!

How to Make the Perfect Acai Bowl

Now, I'm sure you all know about the Acai Bowl hype that's been going on for a few years now. You can find an Acai Bowl in almost every health food store, gym, smoothie/juice bar, and in MANY restaurants (especially in Los Angeles), and everyone seems to be eating them. What is so special about these Acai Bowls? You might ask.

The acai berry is not only filled with TONS of antioxidants to fight against damage from free radicals (which can be found in berries and other fruits and veggies as well), but it is also filled with protein and healthy fats, including omega 3's and 6's. Just one packet of frozen acai berry contains more protein than an egg! For this reason, it is classified as a superfood.

When pairing this awesome superfood with other nutritionally dense ingredients, you can create a filling, incredibly healthy, and out of this world delicious meal- known as the Acai Bowl. Even though you can easily buy an Acai Bowl from your favorite health store or restaurant, it is so much cheaper to make at home. Not only that, but it tastes better too!

Since there are SO many ways to make acai bowls, and it can sometimes be confusing for some, I thought i'd share my go-to acai smoothie recipe. When I'm in the mood for an acai bowl (which is almost everyday- i'm obsessed), I usually come up with a smoothie + topping combo on the spot; however, there is a smoothie recipe that I make almost always, because to me, it is the most delicious and pairs good with almost any topping you could possibly think of! I hope you enjoy it as much as I do...

Rachel's Signature Acai Bowl Smoothie Recipe

• 1 "Sambazon" unsweetened acai smoothie packet (can be purchased at almost any grocery store or health food store)
• 1 huge handful of spinach
• 1/2 banana
• 1/2 cup frozen berries
• 1/4 cup frozen mango
• 1 heaping tsp maca powder
• 1/3 cup almond milk (or any non-dairy milk)
• 1/4 tsp cinnamon
• 1 stevia packet or 1 tbsp agave

Blend all ingredients together & you have the perfect smoothie base for your acai bowl! 

Now when it comes to toppings, the possibilities are endless! I usually top mine with 1/2 sliced banana, 1/2 sliced mango or berries, raw granola or homemade granola, nuts, and cacao nibs. Sometimes I use chia seeds, goji berries, coconut chips, fresh sliced coconut, carob chips, vegan chocolate chips, mulberries, seeds...pretty much anything you could think of! It all really depends on preference and what you feel like having at the moment.


I hope you'll use this recipe to create your own delicious acai bowl and reap the benefits of this beautiful berry

xxx
Rachel

Vegan Mexican Fiesta

So I am pretty much OBSESSED with mexican food. Give me some chips & guac any time of the day and I'll be the happiest girl in the world.

Mexican food can be super oily, heavy, and fatty, and that's why I like to make my own. I probably make a burrito bowl, quesadillas, nachos, or chips with guac & salsa at least once a week. There are so many healthy, plant based, & easy ways to get your Mexican food fix that there is no reason not to! (Unless you hate Mexican food of course)

Whenever I eat Mexican food, the one thing I always need to have to go along with my meal is a bowl of tortilla chips. My favorite brand is "Food Should Taste Good"; their chips are all natural, gluten free, multigrain, non-GMO, organic, and most importantly, crunchy and delicious! Can tortilla chips get any better than that?! I dont thinks so! My second favorite brand of tortilla chips are "Way Better"; their sweet potato tortilla chips are to die for!

When I'm in the mood for a light snack or lunch, I usually just make homemade guacamole and different types of homemade salsas and eat them with tortilla chips. If I want something more filling, I make a burrito bowl using cooked brown rice, chopped romaine lettuce, grilled tempeh or tofu, & top it with my homemade guacamole and salsas. If I want to go full out and eat a burrito, I just stuff all of these ingredients in an Ezekial sprouted tortilla. If I'm in the mood for some nachos, I top some tortilla chips with vegan cheese, bake them in the oven for a few minutes, and eat them with my guacamole and salsa. And if I want a quesadilla, I just toast an Ezekial sprouted tortilla with some vegan cheese & eat it with my guacamole and salsa. The possibilities really are endless, and that's why I thought I'd share with you all the recipe for my homemade guacamole and salsas. They are easy to make, healthy, nutritious, immensely flavorful, and are a great addition to any Mexican dish.

 Rachel's Homemade Guacamole

• 1 whole ripened Hass Avocado
• juice from 1/2 of a lime
• salt, pepper, garlic powder, turmeric powder, and cayenne pepper to taste (the amount varies depending on personal preference)
• Mash avocado, mix in with rest of ingredients, and serve- yes, it really is that easy!

Rachel's Corn & Black Bean Salsa

• 1/2 cup frozen corn
• 1/2 cup cooked black beans
• 1/4 purple onion (chopped)
• 1 tbsp apple cider vinegar
• juice from 1/2 of a lime(optional)
• garlic powder, paprika, salt & pepper to taste
• fresh cilantro to garnish
• Warm up corn & black beans, mix all the ingredients together, and enjoy!

Mango Salsa

• 2 huge handfuls baby tomatoes (grape, cherry, mini heirloom) chopped
• 1/2 fresh mango chopped
• salt & black pepper to taste
• juice from 1/2 lime
• fresh cilantro to garnish
• Mix all ingredients together and enjoy

I hope you all enjoy these delicious, nutritious, and easy to make salsas and guacamole! The only other thing you need is a margarita and you can be in heaven for a little while...

xxx

Rachel

So You Have a Mental Disorder?

To this day, I never understand why mental disorders are seen as so "taboo" to talk about, and why people talk more about celebrities than they do about a far more important issue (and much more common than you would think). In fact, probably half of the people I come across suffer from a mental disorder, but I would never even know. I, of course, understand why people don't openly talk about them, since there are many obvious reasons why- it's an uncomfortable topic to talk about, it's hard for people without them to understand, and it makes the person with one feel as if they're going insane, and who would want to admit to someone else that they think they're going crazy? Most importantly, since mental disorders are seen as so "taboo", and people don't openly talk about them, anyone with this disorder feels alone, helpless, and scared. At first, they usually don't even know whats happening to them, or that they even have a mental disorder, which makes things a lot worse. For this reason, I feel that it's important to  be one of the very few people that does talk bout this disorder. Trust me, I know first hand how uncomfortable it is to talk about this subject, but if I don't, than who will?

"Courage" is the first word that comes to mind when thinking about someone with a mental illness; you need courage to admit to someone that you have a mental illness, you need courage to get help for having a mental illness, and you need A LOT of  courage to battle with your mind every single day. That being said, i'm going to be very courageous and do something I've been wanting to do for a longggg time, but never got the guts to do- talk about my mental illness.

I've dealt with depression, anxiety, an eating disorder, and OCD for many years now. Thankfully, I am much better now than I was in the past, since I've learned ways to cope and deal with all of the above, but it is still something I have to deal with and work on almost every day and probably always will. What most people don't understand is that most mental illnesses never really "go away", and that there isn't one cure that will instantly "fix" them; however, there are many ways to cope with them, heal from them, tuck them away, and deal with them in a positive way whenever they do decide to creep back up again. What i'm trying to say is that  you CAN live an amazingly beautiful, normal, positive, mental disorder "free" life if you currently struggle with any mental illness, but it's something you will have to work on every single day.

I know what it's like to be completely and utterly obsessed with your weight and the food you eat to the point that your life is controlled by it. I know what it's like to cry over a food you're about to eat because you have this nagging voice in your head telling you you shouldn't and that something bad will happen to you if you do. I know what it's like to be consumed by fear and not want to get out of bed in the morning because of it. I know what it's like to have trouble breathing out of nowhere and feel like the world is about to swallow you whole. I know what it's like to feel completely helpless and worthless for no reason at all. I know what it's like to be controlled by the constant negative thoughts and demons in your head and not know how to escape. I know what it's like to feel like you are going crazy and that no one will ever understand. I know what it's like to want to change but not know how to.

You are not alone.

NOTHING is wrong with you if you have a mental illness. You are NOT crazy for having one. Your mental illness does NOT define who you are as a person. It is NOT your fault. You should NEVER be ashamed for having a mental illness. And most importantly, it WILL get better and it ALWAYS does.

I know what it's like to have absolutely no hope that things will get better, and I also know from experience that it DOES- it gets so much better to the point that you can't even imagine! I've hit rock bottom and hit the top of the top all in one year- so I know from experience that no matter how horrible and helpless you might feel, there is always hope.

The number one thing that has saved my life through it all is a healthy lifestyle. If it wasn't for all the struggles I've been through, I probably never would have found such a strong passion for living a healthy lifestyle, and I most definitely would not be studying to become a registered dietitian and personal trainer right now. It is with a combination of learning how to meditate and breathe properly, learning how to eat all natural/unprocessed/plant based foods in abundance, practicing yoga and working out regularly that I was able to heal myself. Now, like I said before, there are many ways to cure your mental illness, however, it never completely goes away and will always be lurking somewhere deep down inside of you. The goal is to find ways to keep it down for as long as you can and to prevent it from creeping back up again. I still have my ups and downs, and I am definitely not perfect, but I have come a LONG way from even just a year ago, and because of that, I KNOW that it is possible for everyone who is currently struggling to do the same.

I am now a strong believer that taking care of your body not only helps prevent physical illnesses, but mental illnesses as well. I believe that a healthy, all natural diet, an adequate amount of sleep, a good workout routine, a daily meditation and/or yoga practice, and an overall stress free lifestyle can immensely help almost anyone with a  mental illness, and I know now that it is my purpose in life to help those who are struggling and show them how to live a healthier lifestyle.

Believe me, it isn't easy at all to sit here and write this, and it brings back a lot of unpleasant memories, but I know that it is necessary. If I didn't believe so strongly in everything above, I would not be sharing it with all of you, but I believe that it is SO important and in fact necessary to start speaking out about mental illnesses and showing everyone that there is NOTHING wrong with having one and that there IS hope for a cure.

Now that I finally spoke up about this topic, I will be posting much more on it, so stay tuned.

If anyone struggling with a mental illness needs any help/advice or just someone to talk to, please feel free to reach out and shoot me an e-mail.

Have a beautiful day loves and remember, you are not alone and we are all in this crazy thing called life together!

xxx
Rachel