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My company, Rachel's Basic Bites, is a small startup in the Kent county area of Rhode Island. I provide handcrafted granola bars, made with high quality organic ingredients.

The Food Blog

Comforting Crockpot Tomato and Basil Tortellini Soup (0 Comments)

Published on January 18th, 2019 in Food and Wellness Blog, Health Tips


This meal that i have for you today is just right for a busy schedule and on a cold winters day. This recipe does not take much time at all to prepare, made with fresh ingredients and oh so velvety. As you may know, I have quite a bit of recipes on my blog with slow cooking. I mean what is not to like about using a crockpot that permeates the home with aroma and lovely dishes easily created just for two or a crowd, right?! How about you, what are your thoughts about slow cooked meals? I would love to know and other foodies as well.


Now if you happen to have some picky eaters then this dish is just wonderful. My youngest son has an adventurous palate compared to my two older sons whom are quite adamant in what they like or do not like. This meal was an all around two thumbs up in our household. If you happen to test this recipe i would love to hear your thoughts.





Tomatoes, garlic and basil are always a great and wonderful combination in the kitchen. There are numerous dishes, around the world, that are created from these three ingredients from perfection. Not only are they tasty, but powerful. They offer so many health benefits for overall well-being.



BASIL is packed full of chemicals like vitamin C and other minerals that can help with upset stomach, intestinal issues, kidney conditions, fluid retension and even head colds. A great treatment in treating worm infections, snake and insect bites too.


GARLIC is a wonderful ingredient in strengthening the immunity for fighting colds, certain diseases and fungal infections.


TOMATOES are a little powerhouses of anti-inflammatory properties thought to help against some cancers, cardiovascular diseases and chronic lung disease. It’s best to combine cooked tomatoes with a healthy fat like olive oil or avocado oil to increase overall benefits of your body’s ability to absorb lycopene.




So i hope you come to enjoy utilizing these three ingredients in your home for added benefits in increasing your overall well-being. Now let me share with you this lovely recipe.






SERVES: about 4-6




2 canned crushed tomatoes

handful of cherry tomatoes

1/4 cup fresh basil, finely chopped

2 garlic cloves, peeled and minced

2 bay leaves

1 small onion, diced

1 tbsp sea salt

1 tsp black pepper

4 cups vegetable broth, low sodium, organic

1-2 cups Parmesan, shredded



2-3 tbsp unsalted butter

1/4 cup flour

1 cup cream (light, heavy or non-dairy milk)

1 package of cheese tortellini (thawed)





Add the tomatoes, sauce, herbs, garlic, onion, seasonings and broth into the crockpot. Cover and let cook for either 2-4 hours on high or 6-8 on low. Stir occasionally if home.

After 45 minutes before serving, either use a hand mixer into the pot or transfer into soup in a bowl to puree until smooth.

Next add in the cream and Parmesan to the crockpot; stir to combine. Cover.

Now prepare your roux in a small saucepan, over medium heat, with melted butter. Add the flour; stir until no clumps are seen. Slowly whisk in your cream until smooth and thickened. Add the roux and tortellini into the crockpot; stir well to combine.

Allow to let it cook for another half hour or so until pasta is ready and cheese is blended. Once served, you may garnish with fresh basil and shaved Parmesan.







NUTRITIONAL CONTENT: 275 per serving; total fat 9.5g; cholesterol 450mg; total carbohydrates 31.5g; dietary fiber 2.6g; sugars 4g; protein 17g; calcium 30%; iron 7% and potassium 6%.

Slow Cooked Spicy Pumpkin Chili (0 Comments)

Published on January 8th, 2019 in Food and Wellness Blog, Health Tips


I LOVE creating main dishes with my slow cooker especially in the colder months like this style of chili right here. Chili is a wonderful and satisfying meal to create for a crowd or for just two in your own home. super simple to create with less fuss, simplicity and versatility in the use of fresh foods to minimize nutrients in the process. Not only good for you, but super tasty. This dish i have for you today is a another wonderful way in utilizing leftover pumpkin with a twist. Pumpkin adds a lovely rich and smooth texture to chili as well as the many health benefits it provides such as antioxidants, fiber, vitamins and minerals.


How about you, do you enjoy using a crockpot for meals? If you happen to enjoy the goodness of pumpkin and chili this the perfect autumn crockpot go-to recipe. This dish is a wonderful twist on a classic that packs full of flavor and nutrition. May you customize it to your liking. Please if you try it i would love to hear your thoughts. Thank you. Let’s move down to the recipe shall we ?!




SERVES: about 6-8


1 pound lean ground beef, or turkey

2 red bell peppers

1 medium onion, diced

2 garlic cloves, minced

1 can black beans, organic, rinsed

1 cannellini beans, or other white bean style

1 can tomato paste

handful, diced tomatoes

1 15 ounce can pumpkin puree, organic

2 cups of low sodium broth, vegetable or preferred

2 tbsp chili powder

2 tsp cumin

2 tsp sea salt

1/2 tsp black pepper

1 tbsp oregano, dried

2 bay leaves



Handful cilantro

Greek yogurt or sour cream

preferred cheese





Get the crockpot ready to use.

In saucepan, on medium heat, add a splash of oil to the pan. Add in your preferred meat and let cook until browned. Place in the crockpot and cover.

In the same saucepan, medium heat, add in the peppers, onion and garlic; let cook until fragrant or softened about 2-3 minutes. Place items into the crockpot along with the rest of the ingredients; mix well to combine. Let cook for about 6-8 hours with the setting.

When ready, place in decorative bowls and garnish with what you enjoy. And if there are any leftovers place in an airtight container for another meal during the week.






NUTRITIONAL VALUE: 429 calories per serving, total fat 96g; total carbohydrates 54g; protein 37g; sugars 6g; dietary fiber 18.5g; vitamin C 45%; vitamin A 83%; vitamin E 35%; vitamin K 92%; vitamin B 46%; folate 16%; calcium 14%; magnesium 79%; iron 45%; zinc 163%; potassium 31%; selenium 35%.




Super Simple Cornbread (0 Comments)

Published on December 13th, 2018 in Food and Wellness Blog, Health Tips


The tasty treat i have for you is absolutely melt in your mouth goodness. I’ve made cornbread in the past, but nothing like this with it’s velvety texture and flavor. So darn good i wish i made two batches of this yummy treat.


I really dislike when i do have cornbread and it’s either dry or crumbly. Totally disappointing! The recipe i am sharing with you has a combination of raw honey and buttermilk which gives it’s richness and lively flavor.


Cornmeal is a flour made from dried corn. People had switched over to using cornmeal due to wheat crop failure in many countries. Cornmeal is widely available, economical and quite versatile in creating many dishes from breakfast to dinner styles. Cornmeal has three variations from course, medium and fine textures. The course type is great for porridge and polenta, medium style is great for baking and a soup thickener, and the fine grain is primarily used for baked goods. A simple tip is that it’s best to keep in the refrigerator for a longer shelf life because most only last about a year. Being that it is a whole grain option it has numerous benefits you may not have known. Below are the many health benefits and uses of cornmeal.



Gluten and a complex carbohydrate grain

Contains healthy amounts of vitamins and minerals

Provides healthy skin and vision

Promotes a healthy digestion

A great skin exfoliator in many products

Promotes healthy cholesterol

Prevents enemia

Very heart healthy

Controls hypertension and diabetes

Used to make corn chips, tortillas and tamales.

Also has heat protecting properties too


So, are you a fan of cornbread? If so, how do you like using it? Do tell.


I don’t know about you, but i LOVE add a scoop of homemade fresh cranberry sauce over it or a bit of raw honey to dress it up. Oh my….so darn delicious. Can you taste it now?! I hope you enjoy this recipe below. If you happen to try it, let me know your thoughts. Let’s move on to the recipe shall we.




SERVES: about 8




1 cup cornmeal, fine

1 cup flour, all purpose

1 tsp baking powder

1/8 tsp sea salt

1/2 cup unsalted butter

1/3 cup brown sugar

2 tbsp raw honey

1 egg

1 cup buttermilk



preheat the oven to 400 degrees

Grease a square (8×8 or 9×9) pan and set aside.

Whisk together the first four ingredients in a bowl; sir well until combined. Set aside.

In a medium bowl, whisk the cooled butter, sugar and honey together until smooth and thick along with no clumps. Next add in the egg and buttermilk until just combined.

Now pour the wet into the dry until just combined. Do not over mix. Pour the batter into the prepared baking dish. Place into the oven and let bake for about 20-25 minutes or until set in the middle. Place onto wire rack to cool before slicing. And enjoy.





NUTRITIONAL CONTENT: 273 calories (per); total fat 13g; cholesterol 52mg; sodium 244mg; total carbohydrates 35.7g; dietary fiber 1.6g; sugars 11.8g; potassium 4.7g; vitamin D 49%; calcium 6%; iron 8% and potassium 4%.




Spinach, Mushroom and Gruyere Quiche (0 Comments)

Published on December 4th, 2018 in Food and Wellness Blog, Health Tips


Here is a super simple and savory dish for anytime of the day. This recipe is made with fresh herbs, spinach, mushrooms and Gruyere cheese in this classic french delight with a twist. What I love most about creating my own quiche is the flexibility in the ingredients utilized. How about you, how do you like your quiche? Not only versatile and tasty, but quite easy to prepare for your family or guests. For the pie crust, you may buy the store packaged kind if you are in a pinch or make homemade with only a few ingredients. Normally this dish may be warmed up or just simply cooled. Just have fun and create your own signature pie plate.


This classic dish is one of my favorite kinds with the lovely health benefits of spinach, the cheesy goodness taste and veggies you would like to incorporate to the mix. Now instead of using heavy cream in a typical pie, you may use a lighter version, a plant based style or buttermilk. You may think why buttermilk…..isn’t it so fattening. But what you may not know that it is wonderful if you are lactose intolerant. There are numerous other benefits in using buttermilk such as fighting acidity in the body, prevents dehydration, very calcium boosting and many other reasons. For myself, over the years, I’ve had to eliminate a lot of dairy products due to mild allergies to milk such as developing excess mucus and horrible digestive problems. If you have similar issues like myself just know there are many options out there in the marketplace. the many types of non-dairy items consist nut or plant style like almond, rice, hemp, walnut, hazelnut, oat, coconut and maybe a few others. Also, one simple note is to make sure that the product you buy does not have the additive “Carrageenan” mixed in due to digestive and hormonal imbalances over time. If you do in depth research on this ingredient item you will see the many adverse affects it may have on the mind and body. Just be more aware of the ingredients labels in certain products.


But this recipe is practically fuss free, with wholesome ingredients, and just simply Devine. I hope you enjoy this recipe as much as we do. And if you happen to try it out please let me know how it turned out. So shall we scroll down to the recipe.






SERVES: about 6




9 inch pie plate and dough style

splash, olive oil

3 eggs

1 1/2 cups buttermilk, or preferred

8 ounces mushrooms, cleaned and sliced

1 1/2 cups Gruyere cheese, shredded

1 tbsp flour

dash, sea salt

dash, black pepper




First preheat the oven to 400 degrees. Bake the pie crust until lightly browned. Remove from the oven and set aside. Reduce heat to 325 degrees.

In a medium saucepan, over medium heat, heat oil. Once heated, add in spinach and let cook for about a few minutes until wilted. Add in the mushrooms and let cook until soft. Drain the pan if needed if too much liquid. Remove from the heat; set aside.

In a large bowl, add in the eggs, milk, veggie mixture and seasoning; stir well.

In a separate bowl, toss flour over the cheese. Add the cheeses to the veggie mixture; combine well. Add in any herbs and slightly mix again.

Pour the mixture into the prepared pie plate distributed evenly. Cover with aluminum foil. Place pie into the oven for about 45-55 minutes or until set in the middle. When cooked, allow to let cool before slicing. Serve on a decorative plate with sprinkled cheese or herbs. Enjoy.



NUTRITIONAL CONTENT: calories per serving 202; total fat 14g; cholesterol 100g; sodium 200g; total carbohydrates 5.5g; dietary fiber 1g; sugars 4g; protein 14.9g; vitamin D 719%; calcium 30%; iron 13% and potassium 9%.


Homemade Cranberry Sauce (0 Comments)

Published on November 28th, 2018 in Food and Wellness Blog, Health Tips


There’s nothing better than homemade fresh cranberry sauce to complement your favorite meal around the holiday season. Do you agree?! This recipe is super simple, with the freshest of ingredients, super tasty and can be whipped up in a matter of minutes.


Turkey day is here and I always feel that cranberry sauce gets overlooked because of how the way most people prepare it. Most times it’s prepared with the can of cranberry jelly which is heavily sugar laden along with artificial preservatives and more. Don’t get me wrong, it’s great for when you are in a pinch and maybe used sparingly. But, i must say, the times i have had cranberry sauce that fresh is the best way. I’d like to ask you if you have ever made cranberry sauce and if so how do you like to make it? For myself, i enjoy using a pinch of sweetener, citrus and sometimes a bit of spice. Cranberries are a great way to add a pop of color and brightness in regards to the other heavier types of dishes that come with Thanksgiving dinner. This is also great to make ahead a day or two and normally serves chilled. It’s better to double the recipe to use for leftover goodness. Cranberry sauce is one of my favorite side dishes due to it’s flavor and versatility. How about you, what is your favorite side dish? Do tell.


You may already know that cranberry sauce is a huge staple food item. But what you may not know that they are a super food and should be enjoyed more often than with the holiday season.


These little beautiful berries that grow on the shrubs are very native to North America. Not only are they tasty, but nutritious for you on many levels. They are very high on the nutritional scale and have lovely traces of good for you fiber. As i said before, it’s best to consume them in it’s natural state versus the conventional can styles. Below are the many reasons why you need to incorporate these little berries into your life.




Helps to prevent and treat urinary tract infections and other vaginal issues.

Cranberries are a rich source of calcium and this promotes healthy and strong bones to boot. Also rich in vitamin K.

If constipated, cranberries will help with better relief in digestive area due to it’s richness in fiber and anti-inflammatory.

These berries have a positive affect on your teeth in preventing cavities and other oral health. Just make sure it’s fresh!

Helps with weight control due to being low in calorie and anti-oxidants.

Regular consumption of the fresh juice inhibits the development and spread of many types of cancers such as breast, lung and prostate.These berries are high in polyphenols.


As you can see from reviewing the many healthy benefits of cranberries i hope you come to enjoy them more often. Not only nutritious, but versatile in many ways. They are wonderful to have raw, dried, added to a smoothie, topped to oatmeal or granola, side dishes, treats or any baked goods. Most times easily available in most markets. If you are a berry lover, i would love to hear your thoughts and if you try this recipe please let me know how it turns out. Alright i think it’s time for the recipe down below.




SERVES: about 8




1 bag fresh cranberries

1 small can cranberry jelly ( 1/2 in recipe)

3/4 cup maple syrup, pure and organic

dash, sea salt

2 clementines, zest and juice

dash, ground cinnamon





In a medium saucepan, medium heat, add in all the ingredients. Combine well and stirring occasionally. Let berries cook on medium heat until it boils; then reduce heat to a simmer for about 15 minutes or until thickened. Remove from stove.

Let cool and set aside. When ready, you may place them in an airtight container until needed or in a decorative bowl to serve your guests. And that’s practically it. Enjoy!






NUTRITIONAL VALUE: 8 per serving is 103 calories; carbohydrates 50g; fiber 0.5g; sugars 40g; protein 0.2g; vitamin C 45%; vitamin A 1%; vitamin B6 3%; calcium 4%; iron 1%, zinc 6%; copper 3% and manganese 54%.





DIY Cold Brew Coffee (0 Comments)

Published on June 7th, 2018 in Food and Wellness Blog, Health Tips


Summer is the best time for a refreshing cold brew. Are you a coffee fan? I sure AM. I love coffee from a latte, espresso, to regular style and Iced especially on a hot summers day. What IS your favorite coffee drink? Do tell.



Lately, I’ve been experimenting in the kitchen on creating my own version of cold brew. As you may know, it can be quite expensive when you purchase a cold brew regularly or on occasion from a coffee shop. Am i right? Although making your own can be time consuming or maybe a bit messy in the beginning, it IS definitely well worth it. So I would like to share with you my recipe, but first let me tell you what you need, the how to and why it’s a better process.



Cold brew is made by steeping coarsely ground coffee with chilled water over a long period of time and going through a filtration process twice for a concentrated liquid. With this process, you eliminate the acidic properties and create a more smooth and velvety texture.



To make this at home, you’ll only need four items such as mason jar with a lid, your favorite coffee ( either ground or not depending on if you have a coffee grinder), fine mesh strainer ( cheese cloth or coffee filter) and chilled water (filtered water preferably). This will allow a more concentrated liquid that is efficient, simple and more space in your refrigerator. I usually just keep a small mason jar in the refrigerator and pour about one third full of coffee in a glass over ice and either plant based milk or creamer and sometimes a flavor like coconut or vanilla. This concentrate will keep for 10-14 days in the refrigerator. You can also re-purpose the coffee grinds as fertilizer or a body scrub.



The simple benefits of making your own cold brew is quite economical, you know the ingredients being utilized, it’s less acidic on the body, a lower caffeine content, great for your tooth enamel, retains more anti-oxidants and an improved gastric acid secretion known as acid reflux.




Coffee naturally contains antioxidants, phytochemicals and other nutrients that are quite beneficial to our bodies. But with the coffee PH levels it can cause more problems like acid reflux in the body. Hot brewed coffee is way more acidic than having it cold brew due to the processing. If drinking hot coffee is an issue than switch to a cold brew style.



For optimal well-being, your body requires a delicate balance of PH to function and heal one’s body. Our bodies thrive on higher levels of alkalinity versus acidity, and most of what we eat or drink, determines our PH levels. It’s best to keep mindful and how your body is reacting to certain things when consumed.



By consuming cold brew coffee it will enhance your body with powerful antioxidants, cholorogenic acid as well as protecting your body against harmful acids.






Below are some flavor combinations recipes that i have found along the way on quite a few food blogs. There is an endless list of possibilities of deliciousness to create in your own kitchen.




HONEY-CINNAMON (simple syrup)           “Cook Nourish Bliss”

What you need:

3/4 cup water

3/4 cup honey

3 cinnamon sticks

1 tsp vanilla extract


On medium heat, in a small saucepan, add ingredients to the pan and let cook until dissolved into the water. Bring to a boil; then reduce the heat and let simmer for about 5 minutes. Stir until combined. Let completely cool before using. You may place the syrup in a mason jar and keep in the refrigerator.




MAPLE-ALMOND                                          “Coffee and Quinoa”

What you need: 2 servings

1/2 cup almond milk

2 tbsp maple syrup

pinch, sea salt


After you pour the coffee into your preferred glass, add in the three ingredients and stir.




TOASTED COCONUT AND RUM               “Kitchen Treaty”

What you need:

1 1/2 cup coconut flakes

1 14ounce coconut milk

1/3 cup dark brown sugar


Preheat oven to 450 degrees. Place coconut flakes on a sheet pan with parchment for easy clean up; let bake for about 5 minutes, or until golden brown and set aside when ready to use.

In a medium saucepan, cook the coconut milk and sugar in the pan; bring to a boil and reduce heat to low and let simmer about 20 minutes. Remove from heat and place in a mason jar with lid and keep refrigerated until ready to serve with coffee. When ready to make your cold brew add in the rum about 1 ounce and the toasted coconut creamer.






NOW let’s scroll down to the recipe.







3/4 cup coffee grinds

3 cup chilled water, or filtered

1 mason jar ( at least 8 ounce style or more)

filter, cheese cloth or coffee strainer or filter


Optional creamer, dairy/non dairy milk and/or syrups





Pour your preferred coffee grinds into a mason jar and then slowly pour your chilled water into the jar with a tightly fitted lid. Shake slightly; place into the refrigerator for at least 24 hours for best results.

Remove the mason jar and get ready to strain with your preferred filter style. The best way is either in the sink that is clean or on a hard surface with a dish towel underneath. For optimal results and taste, filter twice. Then place in the same jar that has been cleaned out or fresh one and back into the refrigerator until needed. When ready to serve, use 1/3 of coffee concentrate in a glass over ice and customize with your favorite add-ins like coconut, vanilla or creamers.





Hope you found this helpful and I would love to hear from you on your thoughts about your customized creation if you happen to try it. Thank you for taking the time to read this post.