Recipes, Smoothies

Peanut Butter + Cocao Nice Cream.

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Nothing beats ice cream. Well, maybe. Ice cream has always been my weakness. When I figured out that dairy was the culprit of making me sick and I had to stop eating it, I quickly realized how much of temptation it is to me!

There are so many delicious vegan non-dairy ice cream substitutes available, but a lot of the time I still end up with a stomach ache due to all the artificial sweeteners. (Fun fact: Artificial sweeteners can actually cause IBS symptoms. Some people don’t have the enzymes in our body to digest or breakdown those fake sugars. This leads to bloating and gas. When it comes to zero-calorie sweeteners, I only use stevia. Stevia is a great sugar alternative that comes from a plant, Stevia rebaudiana. The leaves of this plant were used for more than 1500 years in Brazil and Paraguay to naturally sweeten local teas and medicines.)

SO, the reason why I love making my own ice cream is because the ingredients are few in number and they are all whole food ingredients.

Alright, enough words, more pictures. IMG_9791 copy.jpg

Peanut Butter & Cocao Nice Cream 


4 Chopped Frozen Bananas

1 Spoonful Cocao powder (Or unsweetened cocoa powder)

2 Tbs Peanut Butter (Or 3 Tbs PB2 Powder)

3+ Tbs Plant Milk (I LOVE coconut milk.)


  1. Place your chopped frozen bananas in your blender with 1 Tbs of milk. Blend for a little. Add 1 more Tbs of milk. Blend until another Tbs of milk is needed. Be careful with how much milk you pour because it will change the thickness of your ice cream, but add as needed.
  2. Once bananas are thickly blended, add your cocao powder and peanut butter.
  3. SERVE with toasted coconut flakes, fruit, granola, puffed rice, etc. Get creative!

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I would LOVE to see what you created! Email me at with pictures! I would love love love to share them on my next post!

Much Love,

Rachel Aletta



Mains, Recipes

Broccoli Flat Bread Veggie Pizza

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Pizza is always an essential to living in happiness.

Gluten Free Pizza? Even Better.

This recipe is so simple and only requires a handful of simple & basic ingredients.

I used the recipe of Broccoli FlatBread from Green Kitchen Stories. (If you haven’t discovered them, you should discover them now. They have delicious whole food, plant based recipes that are just to die for.)

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Broccoli Flat Bread Pizza


Broccoli Flat Bread

1 Large Head of Broccoli

2/3 cup Oat Flour (Blended Oats to fine grain)

3 eggs

Sea salt & Black pepper to taste

1 Tbs Rosemary

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Tomato Paste

Sliced Mushrooms

Vegan Cheese or Parmesan

Sliced Tomatoes

Sliced Scallions


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Preheat the oven 400°F and line a baking tray with baking paper. Chop the broccoli, stem included. Blend food processor. Add oats and continue to blend in your processor. Add the eggs. Add in your salt, pepper, and rosemary. It should be more loose and wet than a normal bread dough. Transfer to the baking paper and form into a rectangular base. Bake on the middle rack in the oven for 20-25 minutes or until slightly golden and firm. Remove from the oven and let it cool completely.

Once your bread is cooled, pizza up your flatbread. Spread your tomato paste, sprinkle your cheese & oregano, and drop your veggies onto your bread. Broil on low for about 5 minutes.



Rache & Talia


Dips & Sauces, Recipes

Meet Natalia. And Thai.


Meet Natalia.


This is Natalia Riboldi. She is one of the greatest people I know. She is a granola who loves yogi & the beach. (Just like me.) Can you see why we get along? We can sit for hours upon hours talking about EVERYTHING.Literally everything. I don’t know what I did to become her friend, but I am truly grateful for her.

When we first hung out, we discovered that we had been dealing with almost identical health problems over the past few years. We would talk, talk, and talk about everything that we had learned. We talked about the struggles and the pain. We would laugh about having to deal with our bloated tummies. We talked about how much we wanted to help people with their health challenges and goals. And we talked about starting a blog.



We recently decided to TEAM UP on Nourish & Cherish. Two granolas is always better than one. Right?

And what better way to introduce Natalia than an amazing video of a DELICIOUS Thai recipe? And if you love Thai, you should know that this will definitely not be the last thai recipe on here. 🙂


Thai Peanut Sauce


1 cup peanut butter

1/2 lime

2 cloves garlic

chunk fresh ginger

1/3 cup honey

1 Tbs Thai curry paste (optional)

3 Tbs soy sauce (amino acids brags)

1 Tbs Fish Sauce (optional)

Ginger & Lemon Essential Oils (optional)

**Variations: Sesame Seeds, Almond Butter, Coconut Milk Base, Fresh Orange Juice, Fresh Cilantro, Apple Cider Vinegar (You can make it different every time!)



Add into your blender, and blend it all up!

Use it on top of your cooked veggies, salads, rice, or even use it as a vegetable dip!

We hope you enjoy it! Many more recipes to come from Natalia!


Natalia & Rache



Mains, Recipes

Life is short, eat tacos.

img_8992-copyI have been trying to get creative to make quick, fast, and affordable healthy lunches. This meal I literally made in 20 minutes! Hopefully you find it as delicious as I do!

Sweet Potato Fish Tacos with Kale 

Makes 3 Tacos (Serves 1 poor college student)


3 corn tortillas

Coconut Oil

1 Sweet Potato

1 Tilapia Fillet

Red Onion


Toppings: Avocado, Tomatoes, Parmesan Cheese



  1. Chop a handful amount of your red onion and a handful amount of kale.
  2. Put your Sweet Potato in the microwave for 4 minutes (or until soft) Poke with Fork.
  3. Sauté your Tilapia with Coconut Oil, Lemon Pepper, Thyme, and a dash of salt while your sweet potato is cooking
  4.  Once your sweet potato is soft, cut into cubes and add it to your pan with your tilapia. Add your onions and kale as well. Mix around and begin to shred apart your tilapia. Sauté all for 2 minutes. Remove from heat
  5.  Heat your tortillas in the microwave for 10 seconds.
  6. Stuff your tacos with your yummy tummy sweet potato, fish, & kale mixture
  7. Add desired amount of chopped tomato and avocado
  8. Sprinkle cheese on top. *(Ive noticed that certain cheeses have different affects on my body. Some hurt, and others don’t. Feta and parmesan for me are usually safe, but you can omit the cheese if you would like just to be safe.)




Rachel Aletta


Recipes, Smoothies

Blood Orange, Vanilla, & On Guard.

With all these colds running around, I decided it was time to create a vitamin c based, immunity building, antioxidant filled smoothie. I found blood oranges at Sprouts and was so stoked to experiment with them. I have never been a huge orange lover, but I have always loved blood oranges. Im pretty sure they taste almost the same, yet I still love blood oranges more. 🙂

And because watching videos is a lot more entertaining, I made a little vid to show you all the goodness in this smoothie!

P.S If you are an essential oils fan, pull out your On Guard!

Blood Orange, Vanilla, & On Guard Smoothie


1 banana

1 blood orange

1/2 scoop vanilla protein powder (Vega Vanilla is my fav!)

1/2 cup plant milk

1 drop On Guard Essential Oil

1 handful of ice


  1. Add you milk & chopped fruit. Blend.
  2. Add you powder & essential oil
  3. Add you ice
  4. Enjoy!


Recipes, Smoothies

Vanilla Peppermint Frosty .


Here comes the holiday recipes!

Okay, this recipe was very fun to create because I had never used essential oils in my smoothies before!

One of my all time favorite essential oils is Peppermint. That stuff is a miracle worker! Especially if you have stomach issues, a stuffy nose, a sore throat, or even nausea. Check out my favorite peppermint remedies below!


  1. For a sore throat. Heat up a mug of water util hot. Add 2-3 drops of peppermint oil and 2 Tbs of honey (or desired sweetness) Sip that baby down. Promise you wont regret it!
  2. For nausea. Just breathe it in! As you do you will notice your nausea completely go away. If you don’t want to walk around holding a little doterra bottle and completely look like a hippie, just put a little under your nose on your skin.
  3. If your feeling stuffy. Put one or two drops of peppermint oil on the back of your hand. With your whole tongue, lick the back of your hand. Now, I will warn you, it will definitely open up your sinuses. You will feel it! But in a minute you will feel SO much better.
  4. If you have a head ache. Rub the oils on the back of your neck and on your temples.
  5. If you have a stomach ache. Rub the oils on your stomach or try the tea mentioned first.


6. If you are craving a delicious peppermint and vanilla smoothie.

Peppermint & Vanilla Frosty


1/2 scoop vanilla vega protein powder (or any other vanilla protein powder)

1/2 cup apple sauce

1 frozen banana

1 drop peppermint essential oil (be sure to only use one drop. it is strong stuff!)

1 cup vanilla almond milk

1/2 cup ice



  1. Blend your plant milk, apple sauce, and banana.
  2. Add your vanilla powder and peppermint oil
  3. Increase the velocity of your blender and add in your ice.
  4. Add desired toppings! (I LOVE Rice Krispies.)
  5. ENJOY!

Happy Holidays! More recipes to come 🙂


Rachel Aletta

Recipes, Smoothies

Ahh, the good life.


If you really know my dad, you will know the following phrases:

“Ahh, the good life!”

*Grabs chocolate chip cookies from store, smiles, quietly sets them in the cart,* and says, “Its for the kids..”

“Sure, sure, sure…”

“Hot Shot!!”

In reality, you should only have to be with my dad in a casual setting for about an hour to hear these phrases. And these are only four. My dad is a hilarious creature of habit that always keeps our family laughing. He also always keeps our family full of his delicious smoothies every morning. Yes, he literally brings my mother a smoothie in bed every single day. Can my parents get any cuter?

And let me tell you, his smoothies are to die for. They are so good, filling, and nutritious.

Note: My dad agreed to helping me out with making a video of one of his smoothies. Filming this video was quite the experience. My friend Kat and I took about an hour to film my previous video. With this video, it literally took 3 minutes. The BYU game was on, so my dad tried to get it done as quickly as possible. Kat and I were franticly running all around him quickly trying to get each shot! haha. When it was over,we just looked at each other completely flabbergasted and just laughed!

Hope you enjoy it 🙂


Banana, Blueberry, and Oat Smoothie

Serves: 3-4


1.5 cup oats (ground with your Vitamix)

1.5 cup plant milk

1 apple

1.5 frozen bananas

1 handful blueberries

1 Tbs Honey

1.5 cup ice


  1. Grind you oats to a fine powder
  2. Add your milk, apple, and banana
  3. Add in your honey & ice
  4. Drink and enjoy! 🙂


Rachel Aletta


Mains, Recipes

A Holiday Blend.


This year for Thanksgiving, each person in the family came up with an item for the table! I had been itching to try out this new idea that I came up with from an Instagram post! Let me tell you, it was a complete success! Everyone loved it! Even my picky brother who says, “I allergic to anything that does not have gluten in it”, loved it.

At first, when I told everyone I needed to go buy brussels sprouts, I got a handful of comments doubting the recipe! But, you will all be surprised how yummy brussels spouts can be when you cook them right!

What I love, love, love about this recipe is that it is SUPER simple and easy.

Butternut Squash, Brussel Sprout, and Pomegranate Blend with a touch of Coconut & Maple



1 butternut squash

3 cups brussels sprouts

1 pomegranate

4 Tbs Coconut Oil

2 Tbs Maple Syrup

1 Tsp Cinnamon

Sea salt to taste



  1. Set your oven to 400 degrees F.
  2. Skin and chop your butternut squash into cubes.
  3. Prepare your brussels sprouts by: removing the outer yellow leaves, cutting the brown ends off, and cutting them in half.
  4. In one bowl, melt about 1-2 Tbs of coconut oil. Toss your squash around in your bowl until squash is litely coated. Add 1 Tbs maple syrup and cinnamon.
  5. In another bowl, melt another 1-2 Tbs of coconut oil. Toss your brussels sprouts in your bowl and add 1 Tbs maple syrup. Make sure your sprouts are coated.
  6. Pour your both of your bowls onto one cookie tray. Sprinkle sea salt across.
  7. Set in your oven for 20-25 minutes.
  8. While your veggies are roasting, cut open your pomegranate and scavenge your seeds! Here is my favorite way to open a pomegranate:
    1. P.S I know this video is as cheesey as heck. But hey, the method is great.
  9. Remove your veggies from the oven. With a spoon, collect your vegetables into your serving bowl.
  10. Pour your pomegranate seeds over your veggies and toss.
  11. ENJOY 🙂


Happy Thanksgiving!


Rachel Aletta

Recipes, Smoothies

Coconut, Cocao, and Acai.


One of the greatest things is cocao powder. Raw cacao powder is made by cold-pressing unroasted cocoa beans. The real cocoa bean itself! The process of cold-pressing keeps the enzymes alive in the cocoa. So, cocao looks the same as cocoa, but it is different! I discovered it a couple years ago and have used it ever since. While I was serving a mission my mom would always send me packets of cocao for my morning smoothies! So girls we can still have our chocolate! Even in the morning right after your run 🙂 Also, over these past couple of years I have discovered the perfect recipe for the perfect day…

  1. Wake up and start the day out with some form of exercise. Cycling, running, pilates, or even the gym.
  2. Come home and fill yourself up with a delicious smoothie.
  3. Sit down and fill yourself spiritually by inspiring conference talks (you can find here), or by studying your scriptures.

I promise this is the perfect recipe for an AMAZING day.

Well, I just love this smoothie! I have it in the mornings and it fuels me perfectly for the day! I also love to top it with whole grain puffed rice or millet (Its gluten free too 🙂 ). It gives me the crunch in the smoothie that I just love!

This recipe is gluten & dairy free! Also vegan and has no added sugars. Which is a recipe for one happy tummy!

img_8166editCoconut Cocao Açaí Smoothie Bowl


  1. 1/2 cup almond coconut milk
  2. 1 apple
  3. 1 frozen banana
  4. 1/2 scoop vanilla vega protein powder
  5. 1 Tbs Cocao (you can find cocao at your local health food store)
  6. 1 scoop Açaí powder
  7. 1 cup ice


sliced frozen bananas, coconut flakes, & frozen blue berries



  1. Pour your almond coconut milk into your blender
  2. Add your chopped apples & bananas. Mix on low speed then gradually increase to medium speed.
  3. Add your yummy powders.
  4. Increase your blender to high speed and add your ice.
  5. Pour and then add your toppings 🙂
  6. Enjoy!

I hope you have a wonderful week!


Rachel Aletta




1/2 taza de leche de planta

1 platano

1 manzana

1 cucharada de polvo de vanilla (Puede comprar la vanilla aqui. También puede comprarla en la tienda local (Fry’s, Smith’s, Sprouts, Whole Foods Market, Trader Joes)

1 cucharada de polvo de acai y cocao

1 taza hielo



Verter la leche en la licuadora. Cortar el platano y manzana. Anadirlos a la licuadora. Anadir los polvos. Aumentar la velocidad de su licuador y gradualmente anadir el hielo.

Buen provecho!🙂

Con amor,

Raquel Aletta🙂


Breads, Recipes

melt in your mouth PUMPKIN BREAD.

Before when my body let me eat whatever I wanted… (literally. like my childhood snack was cheese & syrup. I know. Don’t judge.)… my ALL TIME favorite cookies (were pumpkin chocolate chip cookies!

Those cookies were one of the hardest to say goodbye to! BUT, I have said hello to my new favorite Vanilla Pumpkin Chocolate Chip Bread! (Gluten, Dairy, and Sugar Free). When having to change your diet, it is so important not just to eliminate, but to replace. I have been working on this recipe for a couple weeks now, and LOVE it. I store in the fridge and eat it throughout the week as my treat! It is really soft, moist, and chewy! Love love love it! Hope you like it as much as I do 🙂 And try not to eat all the batter.


Pumpkin Chocolate Chip Banana Bread


1/4 cup Vanilla Almond Butter (my favorite brand you can find here.)

1/2 cup Pumpkin Puree

1/2 cup apple sauce

2 Tbs honey

1 Tbs Coconut Sugar

2 eggs ((VEGAN OPTION. 1 egg is equal to 1 tsp chia seed + 2 tsp water. stir and let sit for 2 min)

1/4 tsp salt

1/2 tsp baking soda

1/2 tsp baking powder

1/2 tsp cinnamon

1/8 tsp nutmeg

handful of cranberries & pecans & vegan chocolate chips (Click here to find a great vegan alternative chocolate chip!)


  1. Preheat to 350 degrees F.
  2. Combine pumpkin, apple sauce, honey and vanilla almond butter in a medium sized bowl with an electric mixer. Mix until creamy.
  3.  Add in your eggs and mix on medium speed until well combined.
  4. Pull out your Vitamix or food processor and blend your oats on a medium speed. Increase your speed gradually. Blend until flour is formed.
  5. On low speed, add in your flour and other dry ingredients.
  6. Fold in your chocolate chips, cranberries, and pecans.
  7. Spray your tin pans with non stick cooking spray. I like to make my loaves in a three little 5×3 inch pans.
  8. Pour batter into prepared pan(s).
  9. Bake for 30-35 minutes if you choose the small pans. (Or until your toothpick is squeeky clean.)
  10. Once your breads are finished baking, remove them from the oven and let them cool for 15 minutes. Carefully remove bread(s) from your pan(s) and set on a cooling rack to cool completely.
  11. Slice, enjoy, and NOURISH.

    Feel free to take some slices with you to work, to school, or have it as a side to your morning smoothie. Walk away pain free, bloat free, and guilt free!

    Hope you enjoy this as much as my tummy did! Happy October!

    P.S I hope you have been up the canyon. It’s absolutely beautiful! img_3572-copy

    -Rachel Aletta



    Pan de Pumpkin con Chocolate Chips


    2 Huevos

    1/2 taza salsa de manzana

    1/2 taza puré de calabaza

    2 cucharadas miel

    1 cucharada de azúcar de coco

    1/4 taza de mantequilla de almendra

    1/2 taza harina de avena

    1/2 cucharadita canela

    1/2 cucharadita levadura

    1/2 cucharadita bicarbonato

    1/4 cucharadita de sal

    1/8 tsp de nuez moscad

    un puñado de arándanos, pacanas, y pepitas de chocolate



    1. Precaliente el horno a 350 F
    2. En un tazón mediano, mezcla la miel, pure de calabaza, salsa de manzana, y mantequilla de almendras hasta que quede cremosa
    3. Anadir los huevos y bate con velocidad media
    4. Coloque la avena en la licuadora o procesador de alimentos. Mezcla o tritura hasta que la consistencia sea la de harina de avena o hasta que la avena esté
      picada finamente.
    5. En velocidad baja, incorpore la avena, azucar, bicarbonato, levadura, canela, nuez moscada, y sal.
    6. Anadir las pepitas de chocolate, arandanos, y pacanas
    7. Rociar ligeramente la sartén(es) con un pulverizador antiadherente. A mi me gusta usar sarténitas con un tamaño de 3x5in. 
    8. Verter la masa en el molde preparado
    9. Hornear por 30-35 minutos o hasta que un palillo insertado en el centro salga limpio.
    10. Sacar del horno y dejar reposar durante quince minutos.
    11. Con cuidado saque de la sartén.
    12. Que aproveche!


    Con mucho amor,

    Raquel 🙂