Rachel McConn Wellness

Everything is truly better with an egg on it! I made avocado sweet potato toast this morning during John Luke’s nap time and topped it with the most perfect jammy eggs🤤‼️ Details below ⬇️⁣
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Sweet potato toast:⁣
- cut the sweet potato into even slices around 1/4 to 1/2-inch thick. ⁣
- Lightly coat with an oil of your choice- i like to use avocado oil, coconut oil, ghee, or tallow. Then season with salt. ⁣
- Roast or air fry at 400 degrees. Time depends on method! But anywhere from 10-30 minutes flipping halfway through
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For jammy eggs:⁣
- fill up a sauce pan with water and bring to a gentle boil⁣
- Slowly add in your eggs⁣
- Cook for 6 1/2 - 7 minutes⁣
- While eggs are cooking, prepare your ice bath for the eggs⁣
- Once eggs are done, add into the ice bath⁣
- Wait a couple minutes- I normally do 3-4 minutes⁣
- Crack and peel the eggs⁣
- Slice open and ENJOY that PERFECT yolk! ⁣
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Assemble: ⁣
- Add avocado onto your sweet potato toast. Then sprinkle on EBTB seasoning and top with your jammy eggs! ⁣
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We’re moving to TEXAS 🤠‼️ After almost a decade in California, we’re packing up and heading back home to Houston! I honestly never really thought we would move back but life works in mysterious ways! While I’m sad to leave California and the life we have here behind, I’m excited to be closer to our family and friends 🥰 and pursue new opportunities! Please check on me in the summer 😅 I’m not going to be okay 😂🔥☀️!!

🎄🎅🏻I’ve been on a bit of a cookie kick recently if you couldn’t tell 🤪!! Baking around the holidays just makes me so happy and really gets me in the holiday spirit🎄🎅🏻! This time of year can also feel a little hectic 😅 but I’ve found that baking is a great way to slow down and get into the present moment 🧘! I had so much fun making and decorating these cookies with butter and eggs and icing and sprinkles!

Baby John Luke is 1️⃣ today‼️❤️🧡💛💚🩵💙 I can’t believe a year has gone by since this sweet boy came into the world🌎! He is such a gift!! 🥰🙏🏻🎈🎁⁣
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Smash cake recipe is ! I love that it’s sweetened with apple sauce and bananas and we used plain coconut yogurt for the frosting!! ⁣

✨RMW Chicken “Tortilla” Soup✨⁣
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- 1 onion diced⁣
- 4-5 cloves of garlic minced⁣
- 1 jalapeño diced (seeded for less heat)⁣
- 2 cups stained tomatoes (I use bc they are organic and in glass)⁣
- 1 tbsp chili powder⁣
- 1 tsp ground cumin⁣
- 1 tsp oregano ⁣
- 1 tsp ground coriander ⁣
- Meat from a whole chicken* ⁣
- 8 cups broth ( I used homemade broth but works great)⁣
- 1/2 cup full fat coconut milk⁣
- 1/2 cup white rice (rinsed)⁣
- 1 TBSP ghee, avocado, or coconut oil⁣
- OPTIONAL TOPPINGS- cilantro, avocado, thinly sliced radishes, diced jalapeño⁣🌶🥑🌿
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*I cooked a whole chicken (and bone broth) in the instant pot but you could easily use a rotisserie chicken, roast off some chicken breast or thighs, or use ground chicken for this recipe! ⁣
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Heat oil in a large pot over medium, medium low heat. Add in onions and jalapeños and sauté until onions start to become translucent. Then add in garlic. After a few minutes, add in your spices and sauté until fragrant. Then add in broth, strained tomatoes, coconut milk, shredded chicken, and salt and pepper. Bring soup to to a boil. Rinse rice until water runs clear then once soup is boiling, add in rice and reduce to a simmer then loosely cover with a lid for 25-30 minutes or until rice is cooked through. Add salt and pepper to taste! Garnish with whatever toppings you like and enjoy!! ⁣
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✨Curried Chicken and Cauliflower✨ ⁣
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CHICKEN⁣
- 1-1.5 lb Chicken thighs (skinless/boneless)⁣
- 1/4th cup coconut aminos⁣
- 1 tbsp curry paste (I love the yellow curry paste from for this but their red curry paste is also amazing! If you can’t find that, the red curry paste from works great too!)⁣
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CAULIFLOWER ⁣
- 1 lb cauliflower florets ⁣
- 2 tsp curry powder⁣
- 2 dates finely chopped⁣
- 2 tbsp pumpkin seeds (or toasted hazelnuts, slivered almonds, etc) ⁣
- 1/4 cup chopped cilantro ⁣
- Salt to taste⁣
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RICE⁣
- Cook according to rice instructions ⁣
- I like to add a little butter or ghee to my rice before serving ⁣
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First, marinate the chicken. In a small bowl, mix 1 tbsp of curry paste and 1/4th cup of coconut aminos. Then add marinade to a bag or container with chicken thighs and make sure the thighs are coated. Put chicken in the fridge and marinate for at least an hour. When you are ready to start cooking, preheat your oven to 425 degrees. In a separate bowl, add in cauliflower florets and drizzle over some avocado oil, 2 tsp of curry powder, and salt to taste. Mix everything together and put cauliflower on one side of a parchment lined sheet tray. Add the marinated chicken to the other side and put in the oven. Cook for 30-35 minutes. Start cooking your rice after putting the chicken and cauliflower in the oven. While everything is cooking, add pumpkin seeds and chopped dates to a bowl and set aside. Once chicken and cauliflower are done, let cool for a bit. Then add your cauliflower to the bowl with dates and pumpkin seeds. Mix everything together and add in chopped cilantro. Plate the cauliflower, rice, and chicken - ENJOY! ⁣
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👩🏼‍🍳COOKING CLASS GIVEAWAY👩🏼‍🍳During this holiday season, I thought it would be fun to giveaway a cooking class! If you win, you can enjoy the cooking class for yourself or give it away as a gift for Christmas! We’ll chat and come up with a delicious meal to make together with just us, or with a group of up to 3 friends! This will be a zoom cooking class and I’ll email you a list of ingredients and instructions ahead of time. The class can be redeemed for anytime in 2022🍾🥳!! ⁣
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How to Enter: ⁣
✅Make sure you are following ⁣
❤️Like this post ⁣
🏷Tag your friends below (in separate comments), each tag = 1 entry ⁣
📱for an extra 2 entries, share this post on your story! (Send me a screen shot if your account is private!) ⁣
🎬Giveaway ends Friday December 10th at 12pm. Good luck friends!!!! 👩🏼‍🍳⁣
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This giveaway is in no way sponsored, administered by or endorsed by Instagram.

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✨Ginger, Scallion, Chicken and Rice Soup✨⁣
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This soup is super comforting, easy, and perfect for a chilly winter night! I’ve also been loving this soup for when I’m feeling under the weather 🤧!!⁣
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-1 tbsp coconut oil, ghee, or avocado oil⁣
-1 lb. ground chicken or turkey ⁣
-2 tbsp ginger (divided) - grated⁣
-4 cloves garlic- minced or grated ⁣
-1 bunch of scallions - thinly sliced⁣
-8 cups chicken broth (I used )⁣
-1/2 cup organic white rice ( I used jasmine rice)⁣
-2-3 heads baby bok choy- chopped⁣
-1/2 tsp toasted sesame oil⁣ ()
-2 tbsp coconut aminos ⁣( )
-Salt to taste or about 1 - 1 1/2 tsps⁣
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Heat coconut oil (or your fat of choice) in a large pot over medium heat. Then add in ground chicken and season with salt. As the chicken cooks, begin to break it apart with a wooden spoon. Once chicken is fully cooked through, add in garlic and 1 tbsp of ginger into the pot. Sauté for about a minute or two then add in the scallions. Right after, add in broth and begin to bring to a boil. While waiting, rinse rice under water until the water runs clear. Once soup is boiling, add in rinsed and drained rice then bring to a simmer and loosely cover with a lid for about 30 minutes. Halfway through cooking the rice, add in the chopped bok choy. Once rice is cooked through, you can turn heat to low or off and add in toasted sesame oil and coconut aminos. Taste to see if you need more salt! ENJOY my friends!

🍁Gluten, Grain, and Refined Sugar Free Pecan Pie Bars⁣🍁
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Crust:⁣
- 1 cup almond flour ⁣
- 1/2 cup arrowroot powder⁣
- 1/4th tsp salt⁣
- 1/8th cup maple syrup⁣
- 1/4th cup cold butter⁣
- 1 tsp vanilla⁣
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Pecans:⁣
- 1 1/2 cups raw pecans ⁣
- 3 TBSP maple syrup⁣
- 1/2 tsp cinnamon⁣
- Pinch of salt⁣
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Filling:⁣
- 1 can full fat coconut milk ⁣
- 1 packed cup of dates (soft dates work best for this*)⁣
- 2 tsp vanilla ⁣
- 1/2 tsp cinnamon⁣
- Pinch of salt⁣
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*If dates are hard, cover in hot water and soak for 10 minutes then drain. ⁣
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Preheat the oven to 350 degrees and line an 8×8 inch square pan and a sheet tray with parchment paper. ⁣
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In a small bowl, mix pecans and cinnamon together. Then add in maple syrup and mix so that every pecan is nicely coated. Pour pecans onto your parchment lined sheet tray and roast for 7-9 minutes at 350 degrees (keep an eye on them). Remove and set aside. ⁣
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While those roast, mix together almond flour, arrowroot powder and salt. Then add in maple syrup and vanilla and mix through. Cut up cold butter into little cubes and add into your bowl. Using your hands or a pasty cutter, cut in the butter until the mixture resembles coarse meal, then begin to form a dough ball with your hands. Place dough evenly into the parchment lined 8x8 pan. Pre-bake for 6-8 minutes. ⁣
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White crust pre-bakes. Start prepping your filling. Add coconut milk, dates, and cinnamon to a blender and blend until smooth. Then pour into a sauce pan over medium heat. You want this to come to a boil/simmer. Not raging boil but not a weak simmer. Let cook for approximately 25 minutes and stir often. Consistency will only thicken up a little bit and color will slightly darken. Once done, remove from heat and add in 2 tsp vanilla and pinch of salt. Roughly chop roasted pecans and add them in. Pour mixture onto crust and bake for around 25 minutes. Remove and cool completely then move to fridge for at least an hour, ideally longer. I prefer to eat this chilled and kept in the fridge! ENJOY!

👻🍭Ghost Pops🍭👻⁣
Growing up my mom made these ghost pops to hand out to kids on Halloween. Since I left for college, I’ve made them every year (even though most years I didn’t have any kids to hand them out to 🤦🏼‍♀️😂). ⁣I just love to keep the tradition alive👻! If you are looking for something fun to do this year, make these cute ghost pops and if you do, tag me! Happy Early Halloween my friends!⁣
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What you need:⁣
-Lolli pops, I used ⁣
-square paper napkins, thicker works better for this⁣
-ribbon, orange or black is fun!⁣
-a thin sharpie like pen to draw two eyes and a mouth 👻⁣
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Watch my stories for a tutorial! ⁣
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🌟Plantain Crusted Chicken Nuggets🌟⁣
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-2 chicken breasts (around 1lb) cut up into 1-2 inch pieces⁣
-1 bag of ground up Barnana®] plantain chips ⁣
-1 tsp garlic powder⁣
-1 tsp dried onion flakes⁣
-salt and pepper to taste⁣
-1 egg (for egg wash)⁣
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Turn oven to 425 degrees. Grab a sheet tray and line it with parchment paper. In a blender or food processor, add a bag of Barnana®] plantain chips and grind them up. Transfer the ground up chips to a bowl with garlic powder, onion flakes, and salt // pepper. In a separate bowl whisk an egg and set aside. Cut up your chicken breasts into “nugget” sized pieces. Coat the chicken pieces with the egg wash then dredge into the plantain mixture. Once coated, place on the sheet tray. Bake for 35 ish minutes. Flip half way through. This recipe can easily be doubled! ALSO these can be frozen and reheated in the oven! ⁣
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I like to serve these with:⁣
- RMW ranch dressing⁣
- unsweetened ketchup ⁣
- Honey mustard ⁣
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Taking the first step with anything is always intimidating. The road ahead can feel truly overwhelming. But those are just feelings, they aren’t facts. Just start and take that first step even if it’s small. I’ve held myself back countless times because I’ve been plagued with the “what if’s” and typically those “what if’s” have been the worst case scenarios. I’m still learning to challenge those thoughts and ask “but what if it works out” or “how can I enjoy the journey” instead. Even starting this Instagram account and putting myself out there was daunting. But I’m so thankful that I did because connecting with so many of yall has been such a gift🥰. I encourage you to work on flipping the script. When you find yourself questioning or doubting yourself, challenge it and take that first step. I believe in you!!!

✨Grabbies✨ Traditionally Grabbies are made with Jimmy Dean Sausage, Old English Cheese, topped on an English muffin then broiled. John Luke grew up eating these and has been asking for a healthier RMW version. I wanted to share in case you grew up eating these too and are over MSG and jarred cheese 🤪! Swipe right for the turkey version! ⁣
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-16 oz organic ground beef, turkey, or pork ⁣
- bagels ⁣
-3/4 tsp dried sage ⁣
-1/2 heaping tsp parsley ⁣
-1/2 tsp red pepper flakes ⁣
-1/4th tsp garlic powder⁣
-1/4th tsp dried thyme ⁣
-1/8 tsp dried oregano⁣
-Heaping tsp salt⁣
-Pepper ⁣
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-1 cup shredded cheddar (I used raw cheddar⁣
-2 tbsp cream cheese (I used dairy free cream cheese)⁣
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Traditionally this is served over an English muffin but I couldn’t find a GF one that worked so I went with the bagels. ⁣
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Brown meat then add in herbs and spices. After meat is fully cooked and herbs are mixed through, turn heat to low. Add in shredded cheese and cream cheese and combine. Pour mixture over bagels ( or English muffins) and broil on the middle rack for about 5-8 minutes or until bagel is toasted and meat is further browned. ENJOY⁣

So Applegatarians 🌭🍔] and Vital Farms] teamed up to make some fun summer recipes and I was so excited to make one‼️This is the Summer Sausage Salad with Herbed Avocado Dressing 🥬🍳🥑🍅🌱 The salad has grilled Applegatarians 🌭🍔] organic spinach and feta chicken sausage, Vital Farms] organic hard boiled eggs, grilled asparagus, raw snap peas, tomatoes, and radishes with a delicious avocado dressing filled with herbs. Love a fun salad platter and this one did not disappoint! Full recipe over on their pages! ⁣
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🍌🍞Grain, Nut, and Refined Sugar Free Banana Bread🍞🍌⁣
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-3 mashed very ripe bananas⁣
-3 eggs⁣
-1/4 cup coconut oil (melted then cooled)⁣
-1 tsp vanilla⁣
-3/4 cup maple syrup ⁣
-1 cup cassava flour⁣
-1/2 cup coconut flour⁣
-1 tsp baking soda⁣
-1 TBSP cinnamon⁣
-1/2 tsp salt⁣
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Preheat oven to 350 degrees Fahrenheit. Line a loaf pan with parchment paper. In a large bowl, whisk together eggs, mashed bananas, coconut oil, vanilla, and maple syrup. In a separate bowl, mix together cassava flour, coconut flour, baking soda, cinnamon and salt. Slowly stir dry ingredients into wet until incorporated. The batter will be on the thicker side. Add batter to the parchment lined loaf pan and spread evenly. Bake for 58-60 minutes then remove and let it completely cool before slicing or removing from loaf pan. ENJOY!⁣
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God Bless America and this Party Platter 😎🇺🇸❤️💙🤍 Details below ⬇️⁣
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- grain free tortilla chips ⁣
- plantain chips ⁣
- Guacamole with scallions (easier than raw red onion to digest) cilantro, lime juice, and a little microplaned jalapeño
- RMW ranch dressing ⁣
- All the veggies 🥒🥕🥦⁣

With the 4th of July 🇺🇸 right around the corner, I thought it was the perfect time to post my go-to potato salad recipe! Herby, lemony, and creamy! What else could you want?! ❤️🤍💙 ⁣
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3 lbs baby golden potatoes⁣
1/2 heaping cup chpped celery⁣
1/4th cup thinly sliced scallions ⁣
1/4th cup packed chopped dill⁣
1/4th cup chopped parsley ⁣
1 cup mayo ⁣
2-3 TBSP lemon juice⁣
1 heaping TBSP grainy mustard ⁣
Salt and pepper to taste⁣
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Start by cutting your potatoes into cubes and throw them into a pot with water and salt (so important to salt the water!). Bring to a boil, then simmer until cooked through. You don’t want them over cooked so be mindful of that. Drain and then set on top of a towel to fully dry. Mix together mayo, lemon juice, mustard, salt, and pepper. In a large bowl, Add in celery, scallions, and potatoes. Poor over mayo mixture then add in your dill and parsley. Mix to combine and season with salt and pepper to taste!⁣
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This only gets better as it sits so make it ahead of time! ENJOY!

🌈Sending love to everyone celebrating pride this month 🌈 “being yourself is never the wrong thing to do” ❤️🧡💛💚💙💜⁣
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Thank you to my amazing artistic husband for helping me execute this fruit rainbow 🌈🍎🍊🍋🥝🫐🍇 ⁣
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“When life gives you a hundred reasons to cry, show life that you have a thousand reasons to smile” 🌼🤍😊

⁣🥬🧀🧄Caesar Salad 🧄🧀🥬⠀
If you are looking for a quick and easy caesar salad recipe… look no further! This salad is delicious on it owns or is great to pair with a piece of salmon or chicken! ⠀
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-1/2 cup Avocado Oil Mayo⠀
-1 tsp dijon mustard⠀
-2 tsp anchovy paste⠀
-2 cloves grated garlic⠀
-1 1/2 tablespoons lemon juice⠀
-1/4th cup grated parmesan ⠀
-salt and pepper to taste⠀
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For the croutons:⠀
-GF bread - cut into cubes⠀
-butter⠀
-grated garlic⠀
-salt⠀
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Greens: Typically you use romaine lettuce (and I used that for this photo) but I also love this with shredded kale or Brussels. For either version, mix with the dressing then let sit for a bit to marinate in the fridge!⠀
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Optional: add some chicken or salmon!⠀
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For the dressing: First mix your lemon juice with the anchovy paste. Then add mayo, mustard, and garlic. Lastly add in the grated parmesan, salt and pepper. ⠀
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In a small sauce pan, add in your butter with some grated garlic. Once melted and combined, turn the heat off and add in your cubed bread to coat. Turn your oven on to broil and put your cubed bread on a sheet tray. Keep an eye on it and once toasted, remove and let cool. ⠀
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In a large bowl, pour in some dressing, then throw in your greens to dress the salad. Then mix with your croutons and serve! Add grated parmesan on top! ⠀
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⁣💚🧠May is Mental Health Awareness Month and as y’all know, I’ve previously struggled with depression and anxiety. I’ve talked about this on stories before but thought that it deserves a spot on my feed... So here are some tips to support your mental health!! And remember, your mental health is just as important as your physical health! ⠀
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#1⃣ Reach out for help! You do not need to struggle alone. You also don’t need to be in crisis mode to go to therapy. Psychology today has a great therapy finder where you can find a therapist based on insurance, location, gender, type of therapy modality, etc! Also talk to your friends or practitioner, they might have a good recommendation for you!⠀
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🧑🏻‍⚕️Talk with your doctor/practitioner/etc!Sometimes anxiety or depression can be caused by imbalances in the body- blood sugar, hormonal, thyroid, nutritional, or gut issues. Genetic factors and things like mold, parasites, and different infections can also contribute to mental health issues. ⠀
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✨Here are some tips to support your mental health✨⠀
-prioritize sleep ⠀
-reduce or remove alcohol ⠀
-reduce or remove caffeine ⠀
-reduce processed sugar intake ⠀
-acupuncture ⠀
-chiropractic care⠀
-deep breathing exercises and breath work⠀
-tapping (EFT) ⠀
-daily affirmations // gratitude journal ⠀
-connect with others and find community ⠀
-prayer // meditation ⠀
-exercise ⠀
-essential oils⠀
-getting out in nature⠀
-grounding ⠀
-baths or showers⠀
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What do you do to support your mental health? Tell me below!⠀
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📸Thanks for taking this pic of me miss you! ⠀
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⁣Hi friends… I’m back🙃 I took an unexpected break from insta (I’ll share more about why soon) but I can’t wait to get back into sharing recipes, info about nutrition, gut health, mental health, and non-toxic living. I’ve truly missed connecting with y’all and I’m happy to be back! ⠀
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🍞GF toasted bread ⠀
🥑mashed avocado topped with EBTB seasoning from ⠀
🍳 fried egg with some salt and pepper 😎

🐟 I’m going to go out on a limb and guess you aren’t eating a ton of fish eggs. But if you need some reasons why you should, read below! ⁣⁣⁣
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- Salmon Roe (pictured above), for example, is high in protein, choline, vitamins A, D, K2, B vitamins (especially b12) and minerals.⁣⁣⁣
- It is also rich in EPA and DHA (essential omega 3 fatty acids) in a highly bioavailable form.⁣⁣⁣
- Fish eggs support brain and heart health, fertility, and reduce inflammation.⁣⁣⁣
- This is basically a multivitamin combined with an omega-3 supplement!⁣⁣⁣
- ALSO a little goes a long way! You don’t need to eat a ton to get the benefits! ⁣⁣⁣
- We buy our Salmon Roe from It ships frozen on dry ice. We keep in the freezer and then take out a container to thaw out in the fridge to enjoy!⁣⁣⁣
- Not a fan of fish eggs but want the benefits? makes a great Wild Caught Fish Egg Supplement from Hoki!⁣⁣⁣
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