Nutritionist Rachel Beller shares recipes, tips from new cookbook ‘SpiceRack’

Dietitian and nutritionist Rachel Beller joined “Good Morning America” ​​Wednesday during Breast Cancer Awareness Month with a series of new healthy recipes that can be made at home.

The founder of the Beller Nutrition Institute shared some delicious savory dishes and drinks from her upcoming cookbook, “SpiceRack: A Spicy Action Plan with Recipes to Reduce Your Risk of Cancer.” Breast Cancer and Managing Your Weight” launches November 14.

Beller’s upcoming book has more than 100 recipes to help reduce cancer risk and control weight. Therefore, recipes that incorporate potent spices can enhance flavor and functionality.

Check out the full recipes below.

Grilled vegetables your way

Preparation time: 15 minutes

Cooking time: 30 minutes

Server 6

Ingredient

1 eggplant, chopped

2 zucchini, 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

Direction

Preheat oven to 400 F. Line pan with parchment paper.

In a mixing bowl, toss all the vegetables with the olive oil and spice blend. Season lightly with salt and pepper. Transfer to sheet pan.

Bake for 30-35 minutes, turning at least twice, until vegetables are golden brown.

*Replace the spice mixture with 1/2 teaspoon minced garlic, 1/2 teaspoon minced onion, 1/2 teaspoon turmeric powder, 1/4 teaspoon dried parsley, a pinch of pepper black.

Shakshuka your way

Preparation time: 5 minutes
Cooking time: 15 minutes
Serves: 2

Ingredient
1 tablespoon extra virgin olive oil
1 yellow onion, diced
1 bell pepper, chopped
1 teaspoon Savory Power Seasoning Blend*
1 1/2 cups cooked chickpeas, cannellini or chickpeas, drained and rinsed
2/3 cup marinara sauce
3 tablespoons hemp hearts

Proposing party: 1 cup low-carb grilled vegetables per serving

Direction

Heat olive oil in a pan over medium heat. Add onion and saute 5 minutes, until soft.

Add bell pepper and stir-fry for another 3 minutes. Stir in spice mixture.

Stir in beans, marinara sauce and hemp filling and bring to a simmer. Simmer for 5 minutes or until bell pepper is tender.

*Replace the spice mixture with 1/2 teaspoon paprika, 1/4 teaspoon ground garlic, 1/3 teaspoon ground turmeric, 1/8 teaspoon ground cumin, a pinch of black pepper, a little cayenne pepper.

Rachel’s power-up tips: Add to the pan 1 teaspoon mushroom or sumac powder.

Simple lentil meatballs

Preparation time: 15 minutes
Cooking time: 30 minutes
Serves: 2

Ingredient
1 1/2 cups cooked lentils
1/2 cup rolled oats (preferably sprouted)
1 teaspoon lemon juice
1 teaspoon Vegitude Power Spice Blend*
1 teaspoon Italian seasoning
1/2 teaspoon salt
1 cup chopped zucchini
1 cup marinara sauce

Proposing party: 1 cup cooked zucchini noodles or low-carb vegetables per serving

Direction

Preheat oven to 375 F. Line pan with parchment paper.

Place the lentils, oats, lemon juice, spice mix, Italian seasoning and salt in a food processor and blend for 10 seconds or until the mixture comes together when pressed between your fingers .

Transfer the lentil mixture to a mixing bowl and fold in the zucchini.

Using clean hands, shape the lentil and zucchini mixture into 12 meatballs and transfer to the prepared pan.

Bake for 25 minutes, until golden brown.

Heat marinara sauce in a pan over medium heat. Add grilled meatballs and bring to a boil. Cover, reduce heat to low and simmer 5 minutes before serving.

Serve with 1 cup cooked zucchini noodles or optional low-carb vegetables per serving.

*Replace the spice mixture with 1/4 teaspoon minced garlic, 1/4 teaspoon minced onion, 1/4 teaspoon turmeric powder, 1/8 teaspoon dried parsley, a pinch of pepper black.

Rachel’s power-up tips: Top with 1 tablespoon nutritional yeast.

Ruby black cumin tonic

Ingredient
3 cups of water
2 teaspoons black cumin seeds
1/2 teaspoon Cinnapeel Spicer Power Spice Blend
2 teaspoons date syrup, optional for added sweetness

Direction

In a small saucepan over medium heat, stir together all ingredients.

Bring to a boil, reduce heat to low and simmer for 4-5 minutes. Turn off the stove and let soak for another 3 minutes.

Strain and serve warm or chilled.

Relax with barley grass Latte

Ingredient
1/2 cup unsweetened plant milk
1/2 cup of water
1 teaspoon barley grass
1/2 teaspoon Cinnapeel Spicer Power Spice Blend
1 teaspoon date syrup, optional for added sweetness

Direction

Place all ingredients in blender. Blend on high speed for 10 seconds (you can also use a handheld frother) until foamy. Heat to desired temperature.