As you may remember a few weeks back we were part of a spring salad celebration with Joyous Health aka:  Joy McCarthy!

We decided to get some babes again and do Spring smoothie swap! 

First up – one of our favourites at RBN – it reminds us of being in Central America – where we gorge ourselves on fresh fruit especially white pineapple (yes that’s a thing – a tad firmer and less sweet).  This little beauty is super easy, fresh and highly addictive! 

Pina Colada Smoothie

1/2 cup pineapple

1 small chunk ginger

1/4 cashews, raw

1/2 teaspoon vanilla

1 teaspoon bee pollen

1 tablespoon coconut oil

1/2 cup coconut milk 

Water* to thin out

To do:  Chop ginger and pineapple for easier blending.  Add in all ingredients and cover with milk and water (enough to blend smoothly).  Drink and picture those waves rolling in!  Tastes like summer and super great for you!

BROMELAIN:  Active enzyme in pineapple that is super anti-inflammatory and great after a surgery.  Because it’s an enzyme that digests proteins it’s also great for digestive issues.  

BEE POLLEN: Bee pollen is the food of the young bee and it is approximately 40% protein. It is considered one of nature’s most nourishing foods. About half of its protein is in the form of free amino acids that are ready to be used directly by the body.

COCONUT OIL: Okay we know how much I 💚 this guy!  Anti-inflammatory, anti-viral, anti-bacterial and great for gut health! 

GINGER: The rhizome (underground part of the stem) is the part commonly used as a spice. It’s a very powerful spice!  Great for indigestion, nausea, and colds and flu.  Also great for morning sickness – but always check with your doctor. 


Some of my favourite lady friends are sharing their spring smoothies too!

Joy McCarthy of Joyous Health (all things nutrition, food and lifestyle) shares her Chocolate and Beet SMOOTHIE bowl!

Superstar Nutritionist Rachel Molenda shares her Gut loving SMOOTHIE!

Gracie Carroll, super entrepreneur and The Chic Canuck founder goes crazy for her Glowing green SMOOTHIE!

Marni Wasserman – another super star nutritionist and author of Plant Based Diet & Fermenting for Dummies has us slowing down for her Slow down SMOOTHIE bowl!

Double Whammy comes from Becka Crowe from Going Grainless AND Rachel Molenda using Avocado as their base in this vibrant take on SMOOTHIE BOWLS

The stunning beauty Jasmine Baker behind For the Love of Food has us jumping for JOY with this beauty:

Cocoa the Jumping Monkey”

Smoothie Ingredients

1 banana

1 shot of brewed espresso or 1/2 cup of rich, string french press coffee

1 teaspoon of ghee or coconut oil

1 scoop of protein powder (I use hemp)

1 scoop collagen

1 Tablespoon of raw cocoa powder

1/4 cup of almonds (or any other nut that you prefer)

1 cup of coconut milk or any nut milk

fresh ice


1 teaspoon chia seeds 

1 teaspoon raw cocoa nibs

1/4 teaspoon cinnamon 

First combine your coffee and choice of oil (ghee or coconut oil) in blender so the oil can melt with the heat of the coffeeThen add all other smoothie ingredients into your blender and blend until smooth.Transfer into a tall glass and top with the above garnish.  Drink and go conquer the world!

***Repeat daily, as required 😉


Toronto’s sweetheart Michelle Jobin goes stylish with her aptly named The Greenery (Pantone colour for 2017)!

Mmmmm I don’t know about you guys but we’re excited to try a of these!  As always tag us in your posts and share share SHARE!


rb and crew 💜

BODY TALK: THE LIVER and why we must LOVE IT.

Happy Monday-like Tuesday !

For those of you who don’t know…

I have been on a fairly strict yet fair detox the last week and it has me feeling fine!

What does have to do with our LIVERS? Well week one was all about detoxing our colons, which is essential to begin a cleanse.  Week two now is starting off and dedicated to detoxing liver – using a curated tea made by DETOX PASSPORT with whom we are working with!


To bring this all back it reminded me of school (days of metabolic pathways) and HOW much we focused on the importance & health of our organs and keeping OUR insides healthy and optimal too!  You can be fit on the exterior but we also have to upkeep our insides as well..

The LIVE-R is such an intricate part of our bodies and functioning system, responsible for all of our metabolic processes including:

  • Fat metabolism: Active in oxidizing triglycerides to produce energy.  The liver breaks down many more fatty acids that we need.
  • Major site for converting excess carbohydrates and proteins into fatty acids and triglycerides which are then exported and stored in adipose (fatty tissue).
  • Bile production and excretion.
  • Excretion of cholesterol, HORMONES and drugs.
  • Storage of glycogen, vitamins and minerals.
  • Blood detoxification and purification



SO – all very science-y and as not to bore you with (if you want more info ask me because I’m actually a super nerd and LOVE talking science, chem, biology…)

BUT this leads ME to HOW can we take extra good care of our LIVERS so our insides perform well!

FOODS: Eating these LIVER cleansing foods will help your liver thrive naturally –

  1. GARLIC: Helps activate liver enzymes that flush out toxins.  And delicious.  Make sure whomever you’re smooching eats it to so nobody notices “garlic breath”.
  2. GRAPEFRUIT:  One of my all time favourite fruits and due to vitamin C levels helps the natural cleansing abilities of our livers.  Also lemon, oranges and limes.
  3. BEETS: These gems can stimulate and support overall liver functions due to the high levels of flavanoids.
  4. DARK GREENS (the darker the better): The natural occurring chlorophyll in greens soak up environmental toxins from our blood streams, which makes spinach, kale, collards and dandelion powerful allies.  Boom.
  5. AVOCADOS: Like YOU needed another reason to eat them BUT here’s one – they help us produce glutathione, a compound necessary for our livers to cleanse toxins.



  1. MILK THISTLE: I’ve been using this myself and with clients for years – super powerful in removing toxins from liver and gall bladder.  Easy to find in cap form.
  2. ALPHA-LIPOIC ACID: Antioxidant that strengthens the livers ability to detox, also helps convert glucose into energy.
  3.  CHICORY TEA:  These cute blue flowers are an age old method of naturally cleansing the liver.  Also great for liver stones and gall bladder health.
  4. DANDELION ROOT:  Stimulates bile (good) flow from our livers and studies have linked to helping fight fatty liver disease and acne.
  5. TURMERIC: Yessss this nubby little tube is a superstar in our books (year of turmeric) and is a powerful liver protector and liver cell regenerator.  Tea, in juices or everything is great for this nutrient dense bomb!



  1. Movement and rubbing just above where your liver lies (just below diaphragm – upper right of abs).  Message gently.
  2. DRINKS:  Easing up on drinks and cocktails, perhaps having some water in between.  Its hard once patio season begins but you want to take care of this little guy.
  3. Incorporating all these tips and tricks into your body’s health and wellness is easy as pie!


ALSO WE HAVE A SPECIAL for those of you who want to DETOX with us and DETOX PASSPORT – Message me for more info!






Happy Thursday!

It’s a rainy little day BUT Saturday is going to be beautiful!  How beautiful?  Enough to take a little mini road trip to Dixie Outlet Mall and JOIN myself and some pals for…


1) Get Fit, Get Healthy, Get Noticed!
Saturday April 22 – 12:00pm-4:00pm
👠A three-tiered event starting with Diana Reyes – professional dancer and choreographer, aka Fly Lady Di – who will lead a one hour hip-hop dance class to Canadian superstar Drake’s international hit, One Dance.

🔪To follow, Rachel Bies, Whole Foods Chef & Holistic Nutritionist of RBN, and Nourish & Glow, will bust the 10 most common nutritional myths and teach guests how to make healthy raw and protein-filled snacks.

📲Closing out the day is Andrew Lovesey – Editor-in-Chief of Travel About and bonafide social media expert – who will lead the audience through a one-hour crash course on increasing exposure on Instagram and generating more engagement. To put learnings into action, participants will be challenged with exploring the shopping centre and posting their best picture for a chance to win a $100 Dixie Outlet Mall gift card!

Dance your ❤ out, learn how to make healthy snacks & get noticed on social media!

This Saturday from 12 – 4 PM we will be dazzling you and getting you ready for spring with new Dance/Kitchen/Social Media moves and it’s all to announce the brand spanking new DIXIE MALL LIVING ROOM!  A beautiful new and FREE space (yup freeeeeee) which is perfect for events, meetings, seminars …anything really!!

Here are the deets (as the kids say):

The Dixie Living Room is a 3,100- square foot, bright, open space with store front windows. The minimalist industrial décor lends itself to a wide range of functions. Available for short-term rentals or multi-day use, The Dixie Living Room comes equipped with free Wi-Fi, tables, chairs and light- weight movable wall dividers to transform the space to suit various uses. Considering a multitude of event types, the Living Room’s capacity can accommodate up to 100 standing guests within the space.  “We are a proud, supportive member of our community,”
says Jerry Pollard, Dixie Outlet Mall’s General Manager,

“And we are excited to offer a well-equipped and welcoming transitional space to those who may not otherwise have access to such a venue.”

Dixie Living Room bookings can be made at: HERE

Tickets are free here 👉🏼 TICKETS 💚

And don’t forget to say hello and tag us @thehealthybies and @dixieoutletmall on IG!

So grab a friend (with a car), call your girls (and guys) and come on out of the city for an afternoon with ME!

IN THE KITCHEN: Overnight soaked oats to make life a lil’ easier!

Can you believe I’ve never posted a soaked overnight oats recipe?  How do you guys live 🤣!  Whomever invented them is a genius – we’re all for life hacks that allow extra time, especially in the mornings.  

These are so simple, healthy, can be heated up for rainy days AND kid approved.  Also super mobile if you need to shove food in while running around!  

By adding the nut butters, seeds and coconut milk your bod is great rounded and balanced meal of fiber • healthy fats • vegan proteins • and ZERO added sugars!  Won’t spike blood sugar and will keep you full and satieated for the entire morning.  Tell us what YOU think! 
RBN Date and almond butter overnight oats!


1/4 cup gluten free oats // per serving

1/4 cup + 2 tbsps nut milk (I used coconut)

1 tsp while chia

1 tbsp almond butter 

3 dates chopped roughly (this is our sweetness)

1 tbsp raw sunflower seeds

To do:  So two options based on how you feel:

1.  I like to mix in the butter with everything.

 2. Mix everything but nut butter and do clumps in and around jar.

Pick a method:  mix all ingredients with enough milk that the oats/chia are loose and well coated.  You can always add a dash if they’re feeling too dense in the morning.  Store in jars.  Cover.  Optional: Garnish with some extra dates or seeds.  

Enjoy up to 4/5 days in advance!  Here’s some of our favourite combos:

 1. BERRY DREAMS: Raspberry 🍓 • chia • almond • vanilla.  Harnish with coconut flakes!

2. CHOCO-LOCO: 🍌Banana • cacao • coconut.  Garnish with almonds or choc nibs.

3. PINA COLADA: 🍍Pineapple • @genuinehealth vanilla fermented proteins • cashew mylk. Garnish with dried pineapple.

4. PEACHES’N’CREAM:  🍑 • sunflower butter • cashews • hemp hearts.  Finish with extra milk in the morning.

5. I DREAM OF DATES: dates • almond butter • sea salt • coconut mylk.  Great warmed in oven too!

HOPE THIS HELPS YOU PLAN OUT YOUR BUSY MORNS & also a great snack option too

👇🏼We’re emcee-ing THE GREEN LIVING SHOW so pop in this wknd and say Hello!!



RBNroundup: TOP 5 Egg-ceptional Breakfasts

Good day.  I love me some breakfast, in fact I would say its my favourite meal of the day especially when there’s a little extra time involved to make something darling and delicious.  With spring in the air here are some of my favourite (and easy) breakfast go-to’s to hopefully inspire you:




 Surprisingly not that sweet, stuffed with goodness, hemp and easy to add protein powder to fill your little tummy up and get on with your day. Recipe here:


Chocolate for breakfast.  Sounds heavenly…




Easy peasy.  Sauté onions until translucent.  Add in mushrooms and cook for a few minutes.  We added some Blue Goose Pure Foods Sausage for extra protein but can easily opt out.  Soft poach an egg and voila.  We added some fresh tomato and parsley for colour.


Spring things.



Will impress any and all brunch guests, also a great “set and forget” type of meal.  Preheat oven to 375, scoop out some avocado (keep for topping or a smoothie).  Carefully crack an egg and bake until set. Place in a bowl of greens and eat away.  I like to do a few in advance and have them for the next few days.


We made a quick salsa but feel free to use your fav!



Super clean and tasty granola that lasts for weeks in the freezer and great with yogurt, with nut mylk, as is or on smoothie bowls.  Recipe here!



This little guy on the day we posted was reposted from Dubai to New York in one day and on FEEDFEED! Super easy to make.  Smash avo on GF toasts.  Make a 4 minute soft boiled egg.  EAT.



Add chilis and a drizzle of evoo.  BOOM. 


Hope these added a little brunch inspo into your life and tag us @thehealthybies on Instagram or @rachelbies on Twitter with YOUR favourite brunch ideas!




Happy first day of spring world.  I don’t know about you but I LOVE the first day of new seasons, spring especially – just feels like a clean slate for nutrition, goals, food and spring cleaning (which I not so secretly love).

A couple of weeks ago we were asked by dear gal pal, fellow nutritionist and IHN Alum to contribute to a spring salad collab AND WE COULDN’T be more thrilled.  I wasn’t sure what I was going to put forward so sent in some ideas and WE chose this one.  Its a newer salad in our roster and has a special touch to it.  My Mem (grandmother) used to make us a sweet and sour hot red cabbage dish, super Dutch and delicious. Well after making buckets of sauerkraut a few weeks back, I decided to make Mem’s cabbage.  Had it for dinner and was delighted that I had done her proud – hopefully she’s looking down and impressed.


BUT it was the next day that this salad took form.  I wanted to make a weird different salad that was “slaw” like, super geared toward gut health and had a bit of tang.


4+ Servings

1/2 large red cabbage, shredded or cut into strips

1 fennel bulb, cut into similar strips

2 carrots, shredded (use your cheese grater)

1 lemon, juiced and zested

4 tablespoons extra virgin olive oil

3 tablespoons raw honey, melted down

4 tablespoons apple cider vinegar

sea salt and cracked pepper

2 tablespoons raw sesame seeds

2 green onions, chopped

2 ounces goat cheese or feta*


In a large sauté pan gently heat apple cider vinegar (ACV) and 1 tablespoon of honey.  Add in cabbage and cover.  Let simmer on low, turning every few minutes to coat strips.  After 10 minutes taste check – should have some crunch intact and be sweet but mainly sour.  Once done cool and save liquid.  Mix olive oil, honey, lemon and season to your liking. 

 Once cabbage has cooled mix everything together, minus seeds and onions.  Garnish with seeds, onions and cheese* (optional) and enjoy!  Super great for gut health, full of antioxidants and pretty too.  

Tag us @thehealthybies for your finished results 🙂


SO what’s the other part of this collaboration with JOYOUS HEALTH (PS. Check our her new and updated site – it’s stunning)??


Aleyda (The Dish On Healthy) Crunchy Thai Quinoa Salad

Jordana Hart (ihartnutrition) Chickpea Cucumber Salad

Joy McCarthy (Joyous Health) Spring Inspired Detox Salad

Julie Daniluk Hot Detox Beet Bop Salad

Kim D’Eon Shred Into Spring Salad

Marni Wasserman Zesty Apple Fennel Salad

Marta (Organic Food For Kids) Spring Asparagus & Spinach Salad

Meghan Telpner (Academy of Culinary Nutrition)

Wild Rice Protein Salad

Rachel Bies (The Healthy Bies) Sour Cabbage & Fennel Salad

Rachel Molenda Dandelion Citrus Salad

Samantha Gladish (Holistic Wellness) Tuscan Kale & Apple Salad

Sisley Killam (The Pure Life) Sweet Potato Arugula Quinoa Salad



SPOTLIGHT: Handfuel – A new way to snack.

Hello 2017,

So welcome back guys… or wait thanks for welcoming us back into your lives.  Hope you didn’t miss us too much.

The last few months we’ve been super active on Instagram – @thehealthybies and in real life too – new companies opening, travel and some slight hibernation over the winter time.  Hence the #hiatus.

What’s shakin’ up in here now you ask (I’m assuming you’re asking)?

We have a few big announcements in the making, tons of new recipes and recently sat down with a new favourite snack company based here in Toronto.

Handfuel is a Toronto based company founded in 2015.  They focus on supplying flavourful and nutritious products for health conscious consumers across Canada.

Their unique line of products originate from traditional family recipes.They strive to focus on hand crafting all of their products to ensure the consistency of excellent taste and quality in every snack they produce.

Here’s what founder Cole Richman had to say!

RachelBies Nutrition: First off, really nice to meet you and love the story of you and your aunt in her apartment making what was to become HANDFUEL. Aside from this inspiration – is there another reason besides legacy that you wanted to market and sell this?

Cole Richman: I grew up in an entrepreneurial family, and when I graduated from university I was torn between pursuing a profession in finance and real estate, or chasing my dream as an entrepreneur. I researched at the health food landscape extensively and saw a niche market that I could capture by using unique ingredients that were non-traditionally available in Canada.

RBN: Using Spanish almonds and flavouring them with fresh lemon is a neat spin and something different to what we’ve seen in the market! Is there any subtle difference in taste using Spanish vs. Californian OR Middle East?


Take them to the office, yoga, anywhere and everywhere!

CR: There is! The Spanish Marcona almonds are considered the “Queen of all almonds” They’re very smooth in taste and a touch sweeter than traditional California or Middle Eastern almonds. Additionally, Marcona’s are richer in natural fats and dietary fibres.

RBN: With gluten-free, non-GMO and other “buzz words” in the markets – what was the importance of gearing this product towards these specifications? Myself as a holistic nutritionist and wellness chef – I understand the importance of having a target market and appealing to them.

CR: It’s very important – it connects with a consumer who is concerned about their overall well being and who is aware of what they’re purchasing. Our products are sourced using premium ingredients and they’re tailored to the health conscious customer, so focusing on health food trends was essential.

RBN: I like that you weren’t afraid to “shake” up the mixes. Ordinarily most on trail-ish mixes are the same plain Jane varieties.  WE love the sounds of cherry, buckwheat and hazelnuts in The Vitalizer OR all the berries including blueberries in The Antioxidizer!  Where did you/do find the inspo behind these mixes?


We are nuts for PECANS!

CR: We wanted to do something different and provide consumers with a premium product packed with all fuel and no filler. Usually, the reason you don’t see cherries or blueberries in mixes is because they are so expensive, however, our focus was on building a nutritional complexion with unique flavours and not sacrifice our core values based on price.

RBN: What’s your background in food, nutrition and wellness – was there academia? Or just a natural love of holistic and real ingredients?

CR: My educational background is in business and global development, however, I’ve always had a passion for food, nutrition, and wellness.

RBN: Heading into the market soon with the 4 mixes (which sound delicious), are there more in store? Perhaps a seasonal mix?  A holiday mix?

CR: Currently, our products are in roughly 100 stores across Canada, predominately in Ontario, including Pusateri’s and other health food stores and independent markets. Our next product will be launching in a few months and it’s a grab and go size – 40g compared to current size of 190g – which is marketed toward the everyday, on-the-go, health conscious consumer.

RBN: Have you thought about doing collabs with health and wellness folks in the industry? Perhaps from a culinary perspective?

CR: Yes, definitely! The recipes of the three mixes were developed by a health and wellness chef, and we’re always looking for new partners to help us innovate our products.

RBN: I’m really excited to try HANDFUEL and LOVE that’s its gluten-free and super great snack for on the go and hectic days! You can literally take this gem anywhere!

All the best and cannot wait to see what’s in store for you guys!

Be sure to check out their INSTAGRAM!



I’M BACK! (and what we’ve been up to..)

First off – Happy New YEAR!  How is everyone doing?  So… Where the heck have we been? What have we been up to?

We have been busy over the last few months with a new company, some new collabs, lots of events and now we’re back!

First up and super proud of Nourish and Glow which is Michelle Tirmandi (of Michelle Nutrition ) and I’s new project.  It is a weekly meal plan service, grocery lists and recipes designed to allow you more time for you, eat and live better, save up to 25% on groceries and limit food wastes and get YOU (and your family) back into the kitchen and eating less takeaway!  Its been launched for a few months and we’re super excited for it to grow with us!

We’ve also been busy with private chefs services and caterings which have had us busy most nights (which is usually when we would write the blog!).

As one of my own personal goals for 2017 – Get back to writing.  I love love it, always want to get better and love sharing stories, tips, recipes and our knowledge to help you EAT, LIVE and FEEL better!  In the spirit of health and wellness BUT also BALANCE (one of our key words this year) we have a yummy little recipe for you…




1 pack fettuccine (we did gf pasta)

2 cups mushrooms (shiitake, cremini, white, lobster)

1 cup raw cashews, soaked

1 small bunch thyme, removed from stem

1/2 teaspoon truffle oil (make sure its real)

1/2 pint cherry tomatoes, cut into halves

2 teaspoons olive oil

1/2 lemon, juiced and zested

sea salt and pepper

To do:

Preheat oven to 375.  Cut mushrooms into 1/4’s or strips.  Toss in olive oil, thyme and throw on a baking sheet.  Bake until cooked through (12 minutes), paying attention not to burn.  Bring a large pot of water to boil.  Once boiling add salt and pasta – cooking until al dente.  Blend cashews with lemon juice, zest, thyme, truffle oil and 3/4 cup of water.  Blend on high until silken.  Add more water to thin out, should be the consistency of a cream sauce.  Season.  Strain pasta when cooked and toss with a tablespoon of sauce.  Twist noodles into two bowls.  Top with mushrooms, tomatoes and lots of sauce.  Finish with a sprig of thyme and cracked pepper.  Sauce is good up to 5 days in fridge – great with chicken and vegetables.


IN THE KITCHEN: Mexican inspired street corn & roasted poblano pepper sauce.

Happy Monday darlings! Hope everyone had a joyous weekend.  We did – A beautiful wedding, a day of rest and hosted a delicious and vibrant barbecue.

In honour of the Ex being in town – I was inspired to “jazz” up my grilled corn.  Up my mais game if you will.  Mexican inspired street corn was my motivator and wanted to make it a tad healthier and whole.  So we added a few things and swapped one of the ingredients.  I suggest you try this at your next barbecue, picnic or dinner.  Super easy and pretty.


Looks gourmet yet is super simple and stress-free to make.  A show stopper and highly addictive.


(GF, Vegetarian, Kid Friendly, Side Dish)

4 cobs fresh corn

3 tbsp crème fraiche

3 tbsp yogurt, plain and organic

3/4 tbsp chili powder

1/2 lime, juice’d and zested

1 lime, cut into wedges

1 small block of Feta, good quality

Fresh pepper

1/2 tsp cayenne powder, optional


Brush grill with coconut or olive oil.  Grill corn on med. heat turning every few minutes.  You want some char and grill marks, but not burnt.  Burnt isn’t tasty. Roughly 15 minutes.  Remove corn from grill.  Shuck husks if remaining.  Cut cobs in half – my preference. Let cool slightly or else the crema won’t stick.  Roll in your sauce.  Sprinkle with feta & cracked pepper.  Add herbs if feeling crazy.


POBLANO SAUCE (makes 1/4 cup)

1 poblano pepper, roasted

2 tsps red wine vinegar

1 1/2 tbsp evoo

Sea salt.


Blend together.  Taste.  Season.  Add to egg too.

***Finish plating by smearing the poblano sauce and arranging the cobs atop.  Sure to please and looks so pretty.  We served with charred zucchini, ribs and salmon.  Mmmm.





IN THE KITCHEN: Citrus, Mint & Ginger Aqua. Hydrate and beautify with each sip.

Its hot AF.  Most days I feel like I’m melting.  I couldn’t take it anymore so I made up this super hydrating water #mocktail.  ITS SO DELICIOUS.  And easy.  A little citrus, herb and boom.


 (Makes 8 servings)

1 lime, zest and fruit

1 lemon, juiced

1/2 blood orange, juiced

1 red grapefruit, juice

1 bunch fresh mint

1 thumb ginger, skin off


Blend with a tbsp of water (may need more) until reaches a nice texture.  Store in a glass jar.  I like to add about a tbsp, ice and water for a refreshing thirst quencher.  BONUS: Add some vodka for a gluten-free cocktail!


Add into a pretty glass to swoon this mocktail up a notch…




Drink up. xoxoxo