Healthy & Delicious Recipes by Rachel Nell | Nutrient-Packed Meals for Every Lifestyle

AT HEART AND HEALTH

Recipes

Mindful Meals for Body and Soul

SMOOTHIES

Our nutrient-packed smoothies are thoughtfully crafted to energize your body, enhance your vitality, and support your holistic wellness journey with every sip.

SALADS

Experience the healing power of fresh, organic ingredients with our vibrant salads, designed to nourish your body and uplift your spirit through mindful, plant-based nutrition.

DINNER

End your day with our comforting, wholesome dinners, carefully created to bring balance and harmony to your evening, nurturing both body and mind with every bite.

DESSERTS

Indulge in our guilt-free desserts, lovingly made to satisfy your sweet tooth while aligning with your holistic wellness goals, blending natural sweetness with nourishing ingredients.

Smoothies

Dragon Fruit Smoothie

Dragon Fruit Smoothie

This 5-ingredient dragon fruit smoothie has a vibrant pink color and is packed with over 20 grams of protein. It's creamy, healthy and makes for the perfect quick and easy breakfast or post-workout snack.

Ingredients

1 cup almond milk

1 cup frozen dragon fruit cubes or 1 packet

1⁄2 frozen banana

1 scoop vanilla protein powder 25 grams

1 Tablespoon almond butter

Toppings: fresh dragon fruit and fresh mint

Directions

Place all ingredients into a high speed blender. Blend until smooth.

Pour smoothie into a glass, add favorite toppings and enjoy!

JS Health Power Protein Smoothie

Ingredients

1 tbsp LSA mix or Flaxseed meal

1 tbsp almond butter or Peanut

1⁄2 tsp ground cinnamon

1 tbsp chia seeds

1⁄2 cup frozen berries

1⁄2 Frozen banana

1⁄2 cup spinach

1⁄2 cup almond milk (Nutty Bruce - woolies)

1⁄2 cup filtered water

Cinnamon Pumpkin Seed Smoothie (Thrive Global)

Ingredients

1 Cup spinach

1⁄4 Cup pumpkin seeds

2 bananas

1 TBSP Cinnamon (or more for taste)

1 Cup Ice

1 Cup Almond milk / coconut water

Directions

This smoothie is packed full of vitamins and minerals to help boost one’s mood and help fight off feelings of anxiety. Pumpkin seeds are excellent brain food loaded with zinc (helping alleviate symptoms of depression by regulating copper levels).

Avocados are rich in potassium great for supporting mental fatigue and anxiety, which can contribute to depression. Spinach is rich in magnesium,one of the best minerals for anxiety and ADHD. Spinach is also rich in tryptophan and folate. The tryptophan found in spinach and avocado helps increase our levels of serotonin which boost mood by increasing levels of serotonin in the brain.

Banana is a high in folic acid and Vitamin B. Eating foods rich in those vitamins may help with depression or anxiety symptoms. Throw the ingredients into a blender, blitz and serve! For a slightly sweeter version try adding a drizzle of raw honey to taste.

Salad

Quick & Easy Brown Rice Salad

Ingredients

Rice Salad

3 cups brown rice cooked

6 spring onions sliced

1 red capsicum finely diced

1 Tomato Chopped

1 Onion Chopped

1⁄2 cup currants

2 tbs sunflower seeds

2 tbs pepitas

Dressing

1⁄4 cup Avocado oil

4 tbs tamari sauce (or Soy Sauce)

2 tbs lemon juice fresh Might need more- I use a whole lemon

1 garlic clove crushed

Halloumi & Brown Rice

Salad

Ingredients
For the salad: For the dressing:

3 cups cooked brown rice 1 lemon juiced

4 slices fresh halloumi 3 tbs olive oil

2 tomatoes diced 1 garlic clove minced

1 Lebanese cucumber diced 1⁄2 tsp Dijon mustard

1⁄2 red onion sliced Salt and pepper to taste

1⁄4 cup black olives sliced

rocket A generous handful of

1⁄4 cup fresh dill

1⁄4 cup coriander

Directions

In a lightly oiled pan, sear off your halloumi so it browns on both sides.

While the halloumi is cooking, combine dressing ingredients in a jar.

Place your sliced and diced veggie ingredients in a bowl on top of your cooked brown rice.

Top with halloumi and herbs, then drizzle over the dressing.

This simple and easy chopped Greek salad recipe takes less than 20 minutes to throw together and is packed with Mediterranean flavors, colorful veggies, and plant-based protein from chickpeas. You’ll love this Greek chickpea salad for a quick & easy lunch or to bring to parties!

The Easiest Chickpea Greek Salad

Ingredients

For the salad:

1 Can chickpeas rinsed and drained

1 red bell pepper chopped

1 yellow bell pepper chopped

1 green bell pepper chopped

1⁄4 cup diced red onion/ Green Onion

15 grape tomatoes halved (about 1 cup halved grape tomatoes)

1⁄3 cup pitted kalamata olives chopped if desired

1 medium cucumber sliced and quartered

4 ounces feta cheese crumbled or cut into 1/2 inch cubes

For the dressing:

2 tablespoons olive oil

2 tablespoons freshly squeezed lemon juice

1 cloves garlic minced

1 teaspoon dried oregano

freshly ground salt and pepper to taste

Dinner

Broccoli Quinoa Casserole

This creamy broccoli quinoa casserole is a healthier version of the beloved classic made with real, simple ingredients like Greek yogurt and cheddar cheese.

Ingredients

3 cups Vegetable Broth divided

1 cup uncooked quinoa

3 tablespoons extra virgin olive oil divided, plus additional as needed

1 450g chopped broccoli florets about 4 broccoli crowns (a little over or under is fine)

1 1⁄2 teaspoons kosher salt divided

1⁄2 teaspoon black pepper divided

1 small yellow onion chopped

3 medium carrots cut into 1/4 to 1/3-inch dice

1 teaspoon minced garlic about 2 cloves

1 teaspoon dried oregano

1⁄8 teaspoon

cayenne pepper optional

2 tablespoons GF All purpose flour to make gluten free, use a gluten free all purpose flour blend

1 cup almond milk

1 cup plain nonfat Greek yogurt

3⁄4 cup freshly grated mozzarella

1 400cannellini beans or any other beans rinsed and drained

Chopped fresh herbs such as parsley, basil, dill, or thyme — for serving

Directions

Position racks in the upper and lower thirds of your oven and preheat the oven to 200 degrees C. Generously coat 2 large rimmed baking sheets with nonstick spray. Coat a 9x13-inch or similar casserole dish with nonstick spray and set aside. (The dish you see in these photos is 8 x 10 and is very full.)

Place 2 cups broth and the quinoa in a large saucepan, then bring to a low boil. Reduce heat to low, cover, and let cook for 15 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork and set aside.

While the quinoa cooks, roast the broccoli: place the broccoli in a very large bowl. Drizzle with 2 tablespoons olive oil and sprinkle with 1/2 teaspoon salt and ¼ teaspoon black pepper. Toss to coat the florets. If any seem dry, drizzle in a bit more oil as needed. Divide the broccoli between the two baking sheets, spreading it into an even layer and ensuring that the broccoli does not overlap.

Roast the broccoli on the upper and lower thirds of the oven for 10 minutes. Remove from the oven and use a spatula to lightly toss the broccoli and spread it back into an even layer to promote even browning. Return the pans to the oven, switching their positions on the upper and lower racks. Continue baking until the broccoli is browned and the tips are becoming crisp, about 5 to 10 additional minutes. Turn the oven down to 180 degrees F.

In a Dutch oven or similar large, deep sauté pot, heat the remaining 1 tablespoon oil over medium heat. Add the onion and carrots. Sauté until slightly softened, about 5 minutes. Add the garlic, remaining 1 teaspoon salt,and 1/4 teaspoon black pepper. Stir and let cook just until the garlic is fragrant, about 30 seconds.

Sprinkle the flour over the top. Let cook until the flour is golden and smells lightly nutty, about 30 seconds to 1 minute, stirring until no white bits remain.

Slowly pour in the remaining 1 cup broth, then the milk, adding a few splashes of liquid at a time. Whisk constantly and pause as needed to break up any lumps. Increase the heat to bring the mixture to a simmer, then reduce the heat and let gently bubble until the sauce has thickened slightly, about 5 minutes, stirring often. Stir in the oregano and cayenne. Remove from the heat.

Slowly stir in the quinoa, then fold in the white beans and roasted broccoli. Taste and adjust seasoning as desired. Slowly stir in the Greek yogurt.

Transfer the mixture to the prepared baking dish and spread evenly in the pan. Top with cheddar or mozzarella.

Bake, uncovered, until the cheese is melted and the casserole is hot, about 15 minutes. Turn the oven to broil, then continue cooking until the cheese is lightly browned, about 3 to 4 additional minutes, watching carefully so that the cheese does not burn. Let rest 5 minutes, sprinkle with chopped herbs and serve.

Cottage Pie with Sweet

Potato Mash

One of my favorite comfort foods. This warm, savory dish is just as flavorful with mashed cauliflower instead of the sweet potato topping, so mix it up if the mood strikes.

Ingredients
1 kg sweet potatoes cut into 2-inch chunks

1⁄2 teaspoon onion powder

1⁄4 teaspoon ground black pepper

1 small red onion chopped

1 carrot chopped

2 garlic cloves minced

1 1⁄2 cups thawed frozen corn kernels or fresh

1 cup thawed frozen green peas or fresh

1 cup frozen lima beans or cooked fresh

2 cups brown lentils (canned) or cooked

1 cup Vegetable Broth

230 gram mushrooms of choice chopped

3 tablespoons nutritional yeast

2 tablespoons salt-free tomato paste

1 tablespoon white miso paste

1 teaspoon minced fresh thyme or 1/2 teaspoon dried

Directions

Place the sweet potatoes into a large pot with enough cold water to cover and bring to a boil. Cook for 15 to 20 minutes, or until fork-tender, then drain and return to the pot. Stir in the onion powder and black pepper and mash until smooth. Set aside. Preheat the oven to 400F.

Heat 1/4 cup of water in a large skillet over medium heat. Add the onion and carrot and cook until softened, about 7 minutes. Stir in the garlic and lower the heat to low. Stir in the corn, peas, and cooked lima beans. Cook until the vegetables are tender and any liquid is absorbed, 3-5 minutes. Stir in the 1 1/2 cups of the lentils, then transfer the vegetable mixture to a shallow baking dish and set aside.

Heat the Light Vegetable Broth in the same large skillet over medium heat. Add the mushrooms, nutritional yeast, tomato paste, miso paste, and thyme and cook, stirring, for 5 minutes, or until the mushrooms are soft. Transfer the mushroom mixture to a blender or food processor, add the remaining 1/2 cup of lentils, and blend until smooth. If the gravy is too thick, blend in up to 1/2 cup of additional broth. Taste and adjust the seasonings, if needed.

Pour the gravy over the vegetable mixture, stirring to combine. Spread the mashed sweet potatoes on top, smoothing to cover the surface. Bake for about 30 minutes, or until the filling is bubbling. Serve hot.

The Ultimate Immune-

Supporting Soup

The Ultimate Immune-

Supporting Soup

This soup is the perfect tonic for winter cold and flu season. Complete with herbs and spices, cruciferous veggies, and plant-based protein, The Ultimate Immune-Supporting Soup can help you feel physically and mentally strong and invigorated throughout the colder month

Ingredients

3⁄4 cup leek (white and light green part of the stalk only, thinly sliced)

2 tsp mustard seed

2 medium garlic cloves (minced)

1 inch ginger (peeled and minced)

1 small head

cauliflower leaves removed, cut into 1” florets (about 4–5 cups)

2 tsp ground turmeric

1 tbsp ground cumin

1⁄2 tsp salt (optional) ground black pepper optional to taste

3 cups vegetable broth (unsalted, preferably homemade)

1 cup coconut milk

400 g chickpeas (home cooked or BPA-free can, drained)

2 cups organic kale (destemmed, chopped)

1⁄4 cup cilantro (optional) chopped

1 dash cayenne pepper (optional) +1 dash as needed

1 dash smoked paprika (optional) +1 dash as needed

Desserts

Chocolate Date Protein Balls

These Chocolate Date Protein Balls are quick and easy to make with a food processor in under 15 minutes. They are sweet, with lots of chocolate flavour, and full of fibre and protein.

Ingredients

1⁄2 cup Oats

1⁄2 cup crumbled Walnuts

15 Medjool Dates seeds removed

1⁄4 cup Chocolate Protein Powder

1⁄4 cup Unsweetened Cocoa Powder (note 1)

1⁄4 cup Natural Peanut Butter or Sugar free chocolate spread

1 tablespoon

water

Directions

Soften Dates: Microwave dates in a microwave safe bowl for 30 seconds to soften. if dates are already soft, this step can be skipped.

Blitz: Add all ingredients to a large food processor (mine is an 8 cup) and blitz on high until a moist and sticky crumb is formed

Roll into balls: Carefully remove the blade from the food processor. Roll mixture into 10 evenly sized balls

Store: Place into an airtight container with lid in fridge for one week. Or freeze for up to 3 months

Chocolate Raspberry Brownie Bites

Ingredients

2 tablespoons flaxseed meal

1⁄2 cup unsweetened applesauce

1⁄4 cup pure maple syrup

2 teaspoons lemon juice

1 teaspoon pure vanilla extract

1⁄2 teaspoon pure almond extract

2 1⁄2 cups spelt flour

2 tablespoons unsweetened cocoa powder

1⁄2 teaspoon baking soda

1⁄4 teaspoon sea salt

3 tablespoon vegan mini chocolate chips

1 1⁄4 cups fresh raspberries (or frozen)

Directions

Preheat oven to 350°F. In a large bowl combine flaxseed meal and ¼ cup water. Let stand 5 minutes. Stir in the next five ingredients (through almond extract).

In a medium bowl stir together spelt flour, cocoa powder, baking soda, and salt. Add to applesauce mixture; stir just until combined. If you like, reserve 1 tablespoon mini chocolate chips to sprinkle on top. Stir in remaining chips. Fold in raspberries.

Drop dough from a rounded tablespoon measure into bottoms of 2½-inch silicone muffin cups. Press dough flat with fingers to create a smooth top. Sprinkle with reserved chocolate chips (if using). Bake 9 to 12 minutes or until set. Cool on a wire rack before removing from cups. Store in an airtight container at room temperature up to 3 days or freeze up to 3 months.

Healthy Raw Nut Bar

Ingredients

1⁄3 Cup Pumpkin Seeds

150 g raw cashews

1⁄3 Cup Almond Brazil & Cashew Nut spread

200 g 70% Dark Chocolate

1 Tbs Cacoa powder

1 Tbs Black and white Chai seeds

2⁄3 Cup Almond Flour

180 g Walnuts

1⁄4 Cup Coconut Oil

225 g pitted Medjool dates Chopped

1⁄4 Cup Goji Berries

2 Tbs Organic Honey

Directions
Line a 20x30cm shallow pan with baking paper. Combine nuts, almond flour, pumpkin kernels and gojis in a food processor. Process about 15 seconds until a chunky crumb. Add dates, spread, 2 tbs of the coconut oil, honey, cacao and chia. Pulse until combined and mixture sticks together when pressed. Transfer to the pan and press firmly over the base. Chill for 20 minutes.

Melt chocolate and remaining coconut oil together in a pan. Pour evenly over base. Sprinkle with extra pumpkin kernels and goji berries. Chill for 10 minutes or until set. Cut into squares or bars.

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