Dietitian Rachel Beller shares recipes, tips from new cookbook 'SpiceRack'
Dietitian and nutritionist Rachel Beller joined "Good Morning America" on Wednesday amid Breast Cancer Awareness Month with a fresh batch of healthy recipes to make at home.
The founder of the Beller Nutritional Institute shared some savory dishes and delicious drinks from her forthcoming cookbook, "SpiceRack: A Spicy Action Plan with Recipes to Reduce Breast Cancer Risk & Manage Your Weight," out Nov. 14.
Beller's forthcoming book has over 100 recipes aimed at helping to help reduce cancer risks and manage weight. As a result, the recipes incorporate power spices that can provide a boost of flavor and function.
Check out the full recipes below.
Roasted Veggies Your Way
Prep time: 15 minutes
Cook time: 30 minutes
Serves: 6
Ingredients
1 eggplant, chopped
2 zucchinis, chopped
2 cups cauliflower or broccoli florets
1 bell pepper, cored and chopped
1 1/2 tablespoons extra-virgin olive oil
2 teaspoons Vegitude Power Spice Blend*
Salt and pepper, to taste
Directions
Preheat oven to 400 F. Line a sheet pan with parchment paper.
In a mixing bowl, toss all vegetables with olive oil and spice blend. Lightly season with salt and pepper. Transfer to sheet pan.
Bake 30-35 minutes, flipping at least twice, until veggies are golden brown.
*Substitute spice blend with 1/2 teaspoon granulated garlic, 1/2 teaspoon granulated onion, 1/2 teaspoon ground turmeric, 1/4 teaspoon dried parsley, dash of black pepper.
Shakshuka Your Way
Prep time: 5 minutes
Cook time: 15 minutes
Serves: 2
Ingredients
1 tablespoon extra-virgin olive oil
1 yellow onion, diced
1 bell pepper, chopped
1 teaspoon Everything Savory Power Spice Blend*
1 1/2 cups cooked chickpeas, cannellini, or green peas, drained and rinsed
2/3 cup marinara sauce
3 tablespoons Hemp Hearts
Recommended side: 1 cup roasted low-starch vegetables per serving
Directions
Heat olive oil in a skillet over medium heat. Add the onion and saute 5 minutes, just until softened.
Stir in bell pepper and saute an additional 3 minutes. Stir in spice blend.
Stir in beans, marinara sauce and hemp hearts, and bring up to a simmer. Let simmer 5 minutes, or until bell pepper is tender.
*Substitute spice blend with 1/2 teaspoon paprika, 1/4 teaspoon granulated garlic, 1/3 teaspoon ground turmeric, 1/8 teaspoon ground cumin, pinch of black pepper, pinch of cayenne pepper.
Rachel's power up tip: Add to the skillet 1 teaspoon mushroom powder or sumac.
Simple Lentil Meatballs
Prep time: 15 mins
Cook time: 30 mins
Serves: 2
Ingredients
1 1/2 cups cooked lentils
1/2 cup rolled oats (sprouted preferred)
1 tablespoon lemon juice
1 teaspoon Vegitude Power Spice Blend*
1 teaspoon Italian seasoning
1/2 teaspoon salt
1 cup shredded zucchini
1 cup marinara sauce
Recommended side: 1 cup cooked zucchini noodles or low-starch vegetables per serving
Directions
Preheat oven to 375 F. Line a sheet pan with parchment paper.
Place lentils, oats, lemon juice, spice blend, Italian seasoning, and salt in a food processor and pulse 10 seconds, or until the mixture will hold together when pressed between your fingers.
Transfer the lentil mixture to a mixing bowl and fold in zucchini.
Using clean hands, form the lentil and zucchini mixture into 12 meatballs and transfer to the prepared sheet pan.
Bake 25 minutes, until golden brown.
Heat marinara sauce in a saucepan over medium heat. Add the baked meatballs and bring up to a simmer. Cover, reduce heat to low, and let simmer 5 minutes before serving.
Serve alongside 1 cup of cooked zucchini noodles or low-starch vegetables of choice per serving.
*Substitute spice blend with 1/4 teaspoon granulated garlic, 1/4 teaspoon granulated onion, 1/4 teaspoon ground turmeric, 1/8 teaspoon dried parsley, pinch of black pepper.
Rachel's power up tip: Top with 1 tablespoon nutritional yeast.
Black Cumin Ruby Tonic
Ingredients
3 cups water
2 teaspoons black cumin seeds
1/2 teaspoon Cinnapeel Spicer Power Spice Blend
2 teaspoons date syrup, optional for added sweetness
Directions
In a small saucepan over medium heat, stir together all ingredients.
Bring up to a boil, reduce heat to low, and let simmer 4-5 minutes. Remove from heat and let steep an additional 3 minutes.
Strain and serve warm or chilled.
Relax-me Barley Grass Latte
Ingredients
1/2 cup unsweetened plant milk
1/2 cup water
1 teaspoon barley grass
1/2 teaspoon Cinnapeel Spicer Power Spice Blend
1 teaspoon date syrup, optional for added sweetness
Directions
Place all ingredients in a blender. Blend on high 10 seconds (you can also use a handheld frother), until frothy. Heat to desired temperature.
