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Spice Up Your Taco Tuesdays with Tex Mex Tacos

Ever dream of making restaurant-quality tacos or street tacos without the added salt and TONS of unwanted additives found in typical taco seasoning recipes? It’s easier than you think! Just sprinkle in my Tex Mex seasoning blend for a quick no-effort flavor upgrade. This organic, no-salt seasoning adds a perfectly balanced, deep, and savory flavor with a not-too-spicy yet delicious […]

Zen-Sational Mung Bean Soup

Mung Beans in Soup: The Star Ingredient and Its Benefits As spring blooms, it’s the perfect time to embrace the simplicity and nourishment of a hearty, yet light, Zen-sational Mung Bean Soup. This vibrant green concoction isn’t just a normal soup in the long list of mung bean recipes; it’s a symphony of flavors and nutrients designed to fuel your […]

Rachel’s Power Spice Series Part 1: Beverages

Ceylon Cinnamon Seasonings to Add Flavor to Your Daily Routine I get it—we all need shortcuts to sustain a healthy lifestyle. Juggling family, work, and a busy schedule can make it hard to focus on optimizing nutrition. That’s why I created my new Power Spice Series. I’ll share how my Power Spice Blends can easily elevate the nutrition of prepackaged foods and more. […]

Level Up Your Protein Game With Plant-Based Proteins

Plant-Based Protein Foods and Their Benefits I just can’t rave enough about plant-based proteins—they come with amazing health perks and have something that animal protein doesn’t have: fiber. In fact, a 3⁄4 cup serving of legumes has about 10 grams of fiber—that’s nearly 30% of your daily fiber goal! Plus, there are so many plant-based protein options, including beans, legumes, […]

Upgrade 2024 with …. Achievable Micro Goals

So, Rachel, how do I get started? One of the key principles of the Beller Method is to get 35 grams of diverse fiber daily. Let’s get inspired! Here are some examples micro-SMART goals to get you energized and your mind going on where you wish to start…  Add 1 tablespoon of chia seeds (or other fiber booster) to your […]

A simple way to beat the post holiday bloat

Anti-cancer Debloat Tonic If the holiday festivities have you feeling like you’re holding on to a little extra cheer, this morning tonic is the perfect remedy. I use this in my practice for patients who really want support with debloat or discomfort during their day. It features fennel (with its 87 different phytochemicals) and parsley or dandelion leaves, which may […]

Easy Quinoa Vegetable Casserole Recipe

This dish is tasty and super quick to make; I love making it on Sunday to have easy to pack or reheat leftovers. The best part is, you can effortlessly change up the vegetables in the casserole depending on what you have on hand or what’s in season. It’s not only delicious, but packed with protein-rich quinoa and a variety […]

Dijon Glazed Carrots

This nourishing and satisfying side dish is a real crowd-pleaser at my Thanksgiving dinner table, glazed with the perfect balance of flavors. A tiny bit of maple syrup, along with dijon and my Vegitude POWER Spice blend go a long way in making these carrots a standout in both presentation and flavor. A must try! Active Prep Time: 10 mins […]

Spiced Apple Crumble

If you’ve ever enjoyed baked fruit, step right in! Let the inviting aroma of the amazing cinnamon and baked apples fill your kitchen as you sit down for this cozy breakfast. This recipe is supercharged with our Morning Boost Power Spice Blend that lends an antioxidant kick and a spicy-sweet depth reminiscent of a baked apple pie. Trust me, it’s […]

Living Longer, One Plant-Forward Meal at a Time

The plant-based conversation is sprouting up everywhere! A common question being asked by patients is “Should I be eating more plant-based meals?” My short answer: “YES, but it doesn’t need to happen all at once! Let me show you.” I get very excited whenever there is an opportunity to empower patients with new research. It’s not surprising since plant-based diets […]

Good Morning America: Reignite your Resolution Recap

It’s always a blast being on set with my dear friend Robin Roberts on Good Morning America.  Last week we shared recipes that impact our energy levels throughout the day that may also boost our metabolism.   One thing to mention is that there is no single miracle food. Good nutrition and the benefits that come with it happen over time […]

The Perfect Winter Dish: Italian Roasted Tomato and Chickpea Soup

Healthy. Cozy. Delicious. Those are the words that come to mind when we think of Italian Roasted Tomato and Chickpea Soup. Here’s a recipe that’s a Beller Nutrition favorite among our Masterclass participants. It’s yummy, simple, and so nutritious.  If you’ve been looking for a winter recipe that’s simple enough for a weeknight dinner, but delicious enough to please all […]

Tips for Breast Health

Care about your community? Of course, you do. So do we.  At Beller Nutrition, we know that creating healthy communities takes a village. That’s why the Beller Nutrition community outreach program partnered with Sharsheret and Cedars-Sinai Breast Health Services, two organizations that align with our mission.  Sharsheret supports women with ovarian and breast cancer. They support, educate, and empower women […]

Find Your Zen This Fall with Our Zensational Mung Bean Stew

There are so many fantastic fall dinner ideas, but you know what’s hard to find? A simple fall recipe that not only tastes great but also has you feeling full and satisfied.   Today, we want to introduce the mung bean, along with one of our Power Souping recipes, will have you feeling relaxed, warm, and perfectly satiated for hours. Any […]

Multi Fiber Bowl

I wanted to share a simple and effortless breakfast from the Beller Method that offers a wide source of fiber and fiber boosters that will truly support our body optimizing its natural detoxification process.  It’s my Multi-Fiber Bowl! An important staple in my practice that not only features diverse fibers but is also delicious and totally energizing. It makes for […]

Debloat remedies from the Beller Method

My patients are always asking me about ways to “beat the bloat”. Common suspects such as weight gain, introducing high-fiber foods too quickly, eating too fast, or chewing gum might contribute to bloating. Other possible culprits might be food intolerances/allergies, drinking carbonated beverages, IBS (irritable bowel syndrome), constipation, inflammatory bowel disease, eating ultra-processed fatty foods, or even mental stressors. Other […]

Top 5 Soy Myths

For such a powerful superfood packed with protein, fiber, and phytochemicals, soy is still approached with uncertainty within the breast cancer community. I’ll start with some great news: soy has actually been shown to be protective and increase Thrivership! I’d love to debunk the top 5 common myths surrounding soy and hopefully putting you at ease in time for your […]

Flaxseed: The #1 Source of Lignans by Rachel Beller, MS RDN

Looking to spice up your breakfast routine and upgrade your cancer fighting routine? Add one of my top Difference Makers from the  Beller Method™: Flaxseeds. Did you know that flaxseeds are the #1 dietary source of lignans..they may have up to 15 times more lignans compared to other seeds! This makes them a major breast cancer superfood. Lignans are super […]

Roasted Cauliflower Chickpea Soup

Here is one of my go-to favorite winter souping recipes.  Roasting the cauliflower takes the flavor profile of this silky, rich, and satisfying soup to a whole new level. With its abundance of anti-inflammatories and a compound called indole-3-carbinol, this veg is a cancer-fighting cruciferous superhero. Pair it with vitamin-charged chickpeas and antioxidant-packed cumin for a meal that will go […]

Garlic Lovers Tempeh Meatballs

I love these tempeh meatballs since they are not only packed with fiber but they also make for a great little meatless meatball alternative? These tempeh meatballs are a tasty option that go well with… pretty much anything! Tempeh is the chewier, nuttier cousin of tofu, and it’s dense texture makes for a great meat substitute.   What I also love […]

Red Lentil Bolognese

Looking for a cozy dinner idea to help warm cold evenings? Well, look no further! This Red Lentil Bolognese is so comforting, and chock-full of anti-inflammatory spices and herbs for breast cancer prevention. Red lentils are the slightly sweeter, nuttier cousin of brown lentils, and they provide the perfect flavor profile for this dish. Lentils are also naturally high in […]

Smashed Banana & Oats

Everyone loves a classic bowl of milk and cereal, and here’s my fun and easy take! My Smashed Banana & Oats have all the ease of breakfast cereal in the morning, minus all the processing. Green bananas are key to this recipe because they have more resistant starch (a kind of dietary fiber) than yellow bananas. Resistant starch and pectin […]

Fired Up Black Bean Soup

The name doesn’t lie – this flavorful soup is spicy and completely satisfying. It also offers up anti-breast cancer properties thanks to fiber- and protein-rich black beans. In addition, the cayenne pepper in my Savory Sizzle power spice nutrition blend adds a kick, and studies show that it may rev up metabolism and help you burn more body fat. I […]

Butternut Squash and Apple Bake

People have been asking me for some fall-inspired recipes lately, so here’s one of my favorites! Warm, perfectly sweet bites of apples and butternut squash with Morning Boost Nutrition Blend are perfect for Thanksgiving breakfast. But this dish doesn’t need to be reserved for special occasions! This simple recipe is perfect for the holiday season with its therapeutic aroma and no-fuss directions. […]

3 steps to my AM routine

Once you get your fiber routine down, it’s key to remember to diversify. Here is one of my simple 3-step formulas to a perfectly balanced breakfast meal, which I love to rotate through to give some variety to my AM routine. Each step has a purpose and synergistically works to promote a healthy gut microbiome, decrease inflammation, balance hormone and […]

Rachel’s Immunity Tea

This tea is my signature “AM riser” power beverage–drink it first thing in the morning (or anytime, really!) to jumpstart your system. Steeping these nourishing roots and herbs in warm water helps soothe inflammation and enhance immunity. The turmeric, ginger, lemon, and mint are the base ingredients, and my secret tip is to add fennel and parsley to help debloat […]

My Top 4 “Fast Food” Plant Proteins (that also fight Breast Cancer)

One of the most common questions I get among my clients is, “What types of proteins should I eat? And can you make it simple for me?” Research tells us that plant-based vegan proteins are the absolutely best source of protein for reducing the risk of breast cancer as they’re packed with healthy vitamins and minerals, cancer-fighting phytochemicals, and fiber […]

Breast Cancer fighting Matcha Green Tea Smoothie Bowl Recipe

Meet Your Matcha with our Cancer fighting Smoothie Bowl! 3 x the breast-cancer fighting antioxidants of regular green tea Matcha is having a moment right now – and it’s for a good reason! This powerfully healthy green beverage is actually made from whole powdered green tea leaves (while regular green tea is just steeped). This means that your average cup […]

Which burger is safer for breast cancer prevention?

Food Fight | Beef vs Veggie burger: does it make a difference to your breast health? Choosing the best burger option this summer Before you buy your next burger ingredients this summer, I want you to stop and think about what choices are going to be safest for your breast health. With more “meatless” and plant based burgers available than ever […]

Betcha Didn’t Know Dietary Mushrooms May Reduce Breast Cancer Risk by 64%

For many of my clients, mushrooms tend to be an afterthought; sweetly simmering in a marinara sauce or cozily nesting along a line of colorful veggie kabas. A recent study from the University of Western Australia has revealed that mushrooms may be a powerful player in reducing breast cancer risk! A recent study published in the International Journal of Cancer […]

Betcha Didn’t Know… Nori Seaweed is Protective Against Breast Cancer Growth

Are you a sushi fan? If so, then you may already know nori seaweed delicious.  Betcha didn’t know that nori is a lot more than just a convenient wrapper for your california roll- it’s a super convenient and versatile sea vegetable that may be beneficial in breast cancer nutrition. Nori contains loads of polyphenols, which many studies have shown that it […]

Top 3 Anti-Breast Cancer Benefits of Dark Chocolate

Plus, how to make this delicious treat into a daily dose of breast cancer prevention! We’ve all heard that dark chocolate can be good for you. But what’s the science behind that claim, and how do we maximize the advantages? There are many many benefits of the mighty cacao bean, but let’s talk about the 3 most impressive points and […]

Feeling Bloated? Try These 6 Secret Ingredients to Feel Great!

I have a secret weapon that helps my clients beat their bloat (and feel great!) this time of year: Beller’s Comfy Belly Brew! It all starts with these 6 herbs and spices that have been proven to improve your digestion. Year after year my clients come to me complaining of post-holiday digestive troubles. After all, too many heavy and salty […]

Beyond Kale: 5 Unexpected ‘Power Greens’ That Help Fight Breast Cancer

Power Up Your Salad with Greater Flavor and Health Benefits with These Easy-to-Love Power Greens. I bet you can close your eyes, go back in time….and hear your mother’s voice telling you to eat your vegetables. Listen up! That is some good (actually, GREAT) advice. But today we know that you don’t just need to eat your veggies, you need […]

The Best Oils For Breast Health

Want to lower your risk for breast cancer, maintain a healthy weight, and stay satisfied? You can! The secret is to toss out the unhealthy fats (like vegetable oil, corn, canola oil and soybean oil) and replace them with more nourishing oils full of anti-inflammatory and cancer-fighting compounds. Check out this handy list to learn which oils you should add […]

Extend the Life of Your Fresh Herbs

On the heels of my AM Riser and PM Relaxer feature on Good Morning America, many women who joined the PowerPerks program have been asking about the best way to store their fresh herbs to extend freshness.  Here is one of my easy tricks of the trade. After you bring fresh herbs home: Cut the bottom of the stems with kitchen scissors […]

As Seen on Good Morning America: Rachel Beller’s AM Riser & PM Relaxer

I featured my AM Riser and PM Relaxer beverages on Good Morning America this week and I have been getting a ton of requests from viewers to share it with those who have not had a chance to join the PowerPerks movement.  As I shared with my dear friend, Robin Roberts, on Good Morning America, I believe in seizing any nutritional opportunity […]

Fruit: Start Fighting Breast Cancer Early

Get Teens to Eat Fruit For Breast Cancer Prevention Some say life is a bowl full of cherries. I say that’s a good start. Now just throw in some apples, some bananas, some grapes…OK, you get the idea, and you don’t need someone else to tell you to eat fruit and vegetables, right? But what about the teenagers you know? Sure, they’ve […]

Aquafaba: The Vegan Wonder Ingredient

Who would’ve thought that a super simple and practical vegan egg substitute could be found in a Tetra Pak of beans? Not me! To think, aquafaba has been around all along and we’ve just been dumping it down the drain! Beans are the key to making aquafaba, a MUST if you have an egg allergy/intolerance or follow a vegan diet. […]

Tetra Paks vs. Canned Foods — Avoiding BPA and BPS

Put the can down and no one gets hurt. I get it — canned foods can be a cheap and convenient way to meet your nutrition goals, especially when it comes to beans, veggies, and soups. So what’s all the fuss? There’s a reason why I always specify to buy your beans, broth, and plant-based milks in Tetra Paks though. […]

Cinco de Mayo: Mexican Rice Bowl Fiesta

Cheer up, you too can take part in Cinco de Mayo! The second-largest Mexican community in the world calls the U.S. home and today, it’s time to celebrate their independence!  Join me in celebrating Cinco de Mayo by making my Mexican Rice Bowls. Avoid the crowds and feel festive (without the offensive sombreros and fake mustaches) — all from the comfort of […]

Lentil Herb Frittata: Take This Snack To Go

“Hakuna Frittata”- it means no worries for the rest of your week…it’s my problem-free delicious philosophy. Seriously– TRY THIS: make this recipe over the weekend for a tasty snack you can take with you on the go all week long. This hearty frittata is packed with antioxidant-rich fresh herbs to help blast away free radicals and spices like turmeric and […]

Fiber Is Key Every Morning — Do You Get Enough?

With March being National Colon Cancer Awareness Month and National Nutrition Month, this is a nutritional opportunity to ask yourself if you’re getting at least 8 grams of fiber at breakfast. After all, fiber is a key player when it comes to colon cancer prevention and so much more. So “put your best fork forward” and try changing up what you […]

National Pancake Day: Stack Up On Fiber

Who says you can’t enjoy National Pancake Day? Bypass refined, meaningless, processed carbs and celebrate with me by using a super simple yet addicting recipe. All you need is less than five minutes and a blender to make my fiberized Banana Silver Dollar Pancakes. You can even eat them on the go! Imagine trying to do that with other pancake […]

Fennel: Debloat Today, Zip Up Tomorrow

It’s the final countdown to the Oscars and with only a few days left, we’ve been busy helping celebrities debloat today so they can easily zip up on Sunday. Roasted fennel was voted a Beller Nutrition favorite for when you have a special day and can’t afford any last-minute wardrobe malfunctions. It has a semi-licorice taste, so reach for this as […]

Cacao Bliss to Show Your Love on Valentine’s Day

Show your body some love this Valentine’s Day! Truffles may be the age-old cliché way to someone’s heart, but the 2017 you isn’t interested in drowning in chocolate refined sugar-bombs (which, FYI, contain up to 20 grams of sugar in just a few, puny pieces). Instead, get up and get glowing with my Raw Cacao Bliss Balls. They’re rich in […]

Soup to Keep Cool on Valentine’s Day

Forget trying to score expensive dinner reservations — I’ve got a decadent and vibrantly red detox soup you can serve up with a smile. Check out my Ruby Root Soup recipe as it will score you some serious anti-inflammatory properties along with antioxidants from a variety of power-foods. Bonus perk: you can enjoy it chilled if your dinner date gets […]

FODMAP Diet: Simplifying and Breaking Down FODMAPs

You’ve heard of the paleo diet… You’ve heard of the gluten-free diet… And if you haven’t heard about the FODMAP diet in conversation at work or at the gym yet…it’ll only be a matter of time before you start hearing about FODMAPs. The low-FODMAP diet is rising in popularity, but unlike most diets, its end goal isn’t weight loss. Before […]

Debloat Me Soup to Power Up 2017

Need something new to Power Up 2017? Try Power Souping your way to a super easy, yet powerful meal solution. My Debloat Me Soup is a Hollywood favorite among my celebrity clients! This isn’t your grandma’s plain jane pea soup. The secret within this power-soup is the parsley, a natural diuretic that helps prevent water retention. Along with protein-rich green […]

Appetizer for the Holidays: Sweet Potato Sliders

Need an impressive appetizer that is super simple and easy to make during the holidays? My Sweet Potato Sliders are a perfect bite sized snack packed with flavor — savory, sweet, and nutty! They’ll be a hit at any party. Want more? Stay tuned for my PowerPerks program launch! Sweet Potato Sliders Makes: 4 servings Serving Size: 4-6 slices Vegan, Gluten-free Ingredients: 2 large sweet […]

Fiber: Bet You Didn’t Know This About It!

Want to lose a few pounds and power up your life?  I got your back– err…waist. If you’re looking to shed pounds, reducing portion size is a given, but of course, easier said than done! Here is one more pitch to fiberize your intake. A new study published in the journal Nature Communications suggests that fiber, along with its other […]

Breakfast: Fiber-Boosted Baked Portabella

Happy Friday! I’m already thinking about breakfast, and couldn’t help but include one of my fiberlicious morning recipes during Pink Power Month. There is a ton of research out there showing a link between fiber intake and breast health. Research suggests that every 10 grams of fiber consumed daily– a bit less than a cup of beans– may lower breast […]

Smoothie Bowl Food Autopsy Alert

The Crime: That beautiful smoothie bowl you saw on Instagram isn’t bad for you, but all those fancy beautiful toppings can make you guilty of D.U.I. (Dining Under the Illusion). They can add up quickly and before you know it, what began as an innocent breakfast can stack up to a whopping 800-850 calories! Even though your toppings may come […]

Smoothie Bowl Toppings for Low-Calorie Intake

You’ve got all your ingredients laid out. The blender is whirling. And you’re waiting patiently with spoon in hand. Your smoothie bowl base probably looks amazing and is most definitely worthy of a couple quick photo snaps. But, wait! Your smoothie is naked! It’s time to play dress up! If your first inclination is to go to topping-town and imitate […]

Good Morning America: My Recipe Recap

I had a blast with my good friend Robin Roberts on Good Morning America last week! The Reboot with Robin segment brought on some great questions so I thought I’d do a little recap and give you some of the recipes I talked about on the show. 1. The Golden Latte Skip your pricey morning latte and sip on this […]

Soup Freebie: Revive Me for a Daily Dose of Detox

Grab your sweater and a spoon of course because souping season is here and it’s in full force! This soup freebie is both veg-packed and low-cal. It’ll also carry you over if you’re hungrier than usual. Think of them as your daily dose of detox without compromising your waistline goals! Simply saute the aromatics, add a freebie flavor, and sip your […]

Quinoa vs. Sorghum for High Fiber

Quinoa had its time to shine, now there’s a new whole grain I’m obsessing about– sorghum. Sorghum’s mild sweet flavor can easily be subbed for quinoa. Just like fluffy quinoa, this tasty chewy whole grain has a relatively high protein content, making it a great choice for a plant-based meal. It’s gluten-free, but contains TWICE the amount of fiber as […]

Souping Made Easy for Everyday Life

What I really love about soup is that it’s a blank canvas; you can add whatever fresh ingredients you have on hand, season to your liking, and simply let it simmer. Follow my three easy souping steps for a wholesome no-fuss meal you can reheat again and again. You can puree soup for a deliciously creamy consistency. Or, you can […]

Beef vs. Beans: Which Is the Better Protein?

Beans and beef — both these bad boys boast high levels of muscle-building protein. But how do they compare when it comes to feeling full and satisfied after a meal? A recent study[1], had participants eat a slice of beef meatloaf (we’re talkin’ the size of a deck of cards), which contained 26 grams of protein and only 3 grams […]

Detox Smoothie for When You Need Some TLC

Want to give your skin and insides some serious TLC? Try my green simple blend and glow elixir for its sweet n spicy combo of vitamins, minerals, and antioxidant perks.  This powerful detox will revive, refresh, and make you feel like a whole new person! Green Glow Detox Smoothie Makes: 2 servings Vegan, Gluten free Ingredients: 1 whole cucumber, peeled […]

Foods Against Cancer Tips: Rachel’s FACTs

Salad Building To Keep Those Calories In Check

When clients come to see me, they’re looking for a super simple way to eat clean. By eating clean, you ignite weight loss with detox perks galore. That’s why I’m sharing my latest vegan strategy to keeping those whole food calories in check (yes– they do count!) Power up with a DIY salad and enjoy.

Maple: Your New Sweetening Staple

These days it feels like there’s a million different sweeteners out there. You can’t walk into a store without being bombarded with coconut sugar, agave nectar, stevia, whatchamacallit-nectar… The list goes on and on! So what sets maple syrup apart from the others and why do I recommend it? First Thing’s First… I always remind my clients to go easy […]

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*These statements have not been evaluated by the Food and Drug Administration. All Beller Nutritional Institute products are not intended to diagnose, treat, cure, or prevent any disease. There is no guarantee of specific results. Results can vary. All material provided on this website is provided for informational or educational purposes only. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. All sales final. | Copyright © 2017 Beller Nutrition - All Rights Reserved