Butternut Soup, Three Seed Bread, and Cranberry Apple Walnut Salad with Maple Balsamic Dressing | Vegan

Mmmm <3 Warming from the inside out. Home for Thanksgiving, and I am beyond grateful for the homemade vegan comfort food that my incredible mother makes.  She likes to follow recipes 100% first, and then tweak them here and there.


Butternut Squash Soup

This Creamy Cashew Butternut Squash Soup recipe requires zero tweaking. Absolutely perfect. The only complaint is that it doesn’t make enough! It is SO good. Click here for recipe by Dawn Lerman.

Three Seed Bread

Bob’s Red Mill Three Seed Bread for your bread machine is SO good! You know what Dr. Fuhrman says? The whiter the bread, the closer to dead. The recipe calls for more white flour than whole wheat, but my mom switched it.  Here is the recipe she makes:

  • 1 1/4 cups water
  • 2 Tbsp maple syrup
  • 2 Tbsp oil
  • 1 cup Unbleached White Flour
  • 2 cups Whole Wheat Flour
  • 1 1/2 tsp salt
  • 1/3 cup flaxseeds
  • 2 Tbsp sunflower kernels
  • 1 Tbsp poppy seeds
  • 2 Tsp active dry yeast

Add ingredients to bread machine in the order recommended by the bread machine manufacturer and select basic bread cycle. Let cool completely on a wire rack before slicing. Makes 1 loaf.

Maple Balsamic Dressing

This is a Jack Tar steal <3 If you’re ever around the Boston area, I highly recommend checking it out.  Their black bean burger with no cheese and sweet potato fries is my favorite thing ever, and I literally always have that for dinner the first night back from school.  They have amazing salads and vegan thai lettuce wraps too! Soo good.

My mom uses this dressing recipe as like pizza sauce to make her gourmet vegan flatbread.  It is incredible.

  • 3 cloves garlic
  • 1 medium shallot
  • 1 Tbsp dijon mustard
  • 1 cup maple syrup
  • 1/2 cup balsamic vinegar
  • 1/2 Tbsp dried basil
  • 2 cups vegetable & olive oil blend
  1. Blend first six ingredients in blender
  2. Drizzle oil slowly while blender is on
  3. Stop and blend
  4. Add salt and pepper
  5. Blend and test with lettuce or spinach
Posted in easy, Eats, gourmet, health, healthy fat, lunch, Omega-3 Fatty Acids, Organic, plant based, Recipes, thanksgiving, Tips :), vegan | Tagged , , , , , , , , , , , , , , , , , , , | Leave a comment

6 Tips to Positive Self Talk

Look good, feel good. Honored to have an article published on my fashionable friend: Kelly Schneider’s blog diamondsfordimes where she shows how to make all the latest looks affordable. Check it out!  Thinking about my love for fashion, I am reminded of the dark side. The perfectionist part of me that always wished my waist was smaller and my boobs were bigger.. anyone out there relate? Let’s love ourselves in our own skin! Gawd Dangit!

6 Tips to Positive Self Talk:


Here are some tips to turn off those thoughts going off in our heads that are just, unnecessary. Since I began making these simple changes, I have been feeling more free and beautiful everyday. I hope that you feel the same.

  1. Notice Negativity: The first step to replacing negative thoughts with positive ones is noticing the negative thoughts in the first place. Those thoughts we throw around casually, “This sucks”, “I’m so dumb.” We all do it. Once we notice it happening, we can harness it and change how we think, “I am growing and learning from my mistakes.”
  2. Get the Gratitude Attitude: Instead of thinking about what we don’t have, let’s focus on what we do Try thinking through things to be grateful for when the negative thoughts come.
  3. The Opinion That Matters: The approval from others may seem important, but actually the approval from that we give ourselves is what really matters. The opinions of others will always change, but our opinions of ourselves will last a lifetime.
  4. Embrace Uniqueness: Remember in middle school when all we wanted was to fit in? Well, in adulting, only the standouts are the successful ones. Embrace what makes you special and use it to your advantage. Only after doing this can we create the best version of ourselves.
  5. Practice Self Care: Eating healthily, keeping good hygiene habits, and doing physical activity that we enjoy regularly will effortlessly add up to a positive outlook on life.
  6. Are your peeps positive? Notice the influence of others; it is easy to chime in when people are complaining. Try to be that one voice that says, “hey, things really aren’t all that bad, I’m not going to let that ruin my day.”


Fashion is nothing without a healthy body to show it off. I hope this article helped you to take control of your health and well being to shine every day in your own beautiful way. <3

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Don’t Be Fooled By “Whole Grain” | Quick Quinoa Medley Recipe

Originally posted on Reines & SHINE:

I had so much fun demoing my favorite quinoa dish (inspired by Chef AJ) for the food service managers of the Portland, TX Independent School District where I have been interning for the past few weeks of my dietetic internship.


It was wonderful explaining how the gold standard to whole grain products at the grocery store are composed of one ingredient- the whole grain itself!  It is sad how people are fooled by whole grain gold fish and whole grain lucky charms.  Yes, the government may consider those better choices now that they are made with whole grain flour, but to the snob from north Boston, tisk tisk, we can do better than that!

Don’t Be Fooled

Whole grains can be stamped 100% whole grain product if they are 51% whole grain flour. (So the first ingredient on the ingredients list is whole grain.)  This leaves 49% of the…

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Luxurious Pasta de Sweet Potato | Fat Free, Vegan

Originally posted on Reines & SHINE:

What a joy it is for me to get inspired and create new dishes.  Today’s creation was inspired by this recipe and this video. I hope my excitingly delicious dish has you feeling confident and excited about trying something similar with the ingredients that you happen to have.  Have fun <3


Pop Quiz: What’s the difference between a yam and a sweet potato?  There actually is no difference :-)

Serves 3. Time: about 35 minutes.

One serving has about 410 calories, 14g protein,  80g carbohydrate, 2g fat, 7g fiber, 0mg cholesterol


  • 2 cups whole grain brown rice elbow pasta
  • 2 sweet potatoes
  • 1/4 of a sweet onion, kept in large chunks
  • 4 garlic cloves
  • 1 lemon, juiced
  • 1 kale leaf or 1/2 broccoli crown, chopped



  1. Boil pasta until soft. In a separate pot, boil sweet potatoes (I peeled my sweet potatoes after boiling, feel free to peel…

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From Life is Rawesome to Reines and SHINE – What’s Behind The Change?

Today is an exciting day! I am saying good bye to Life Is Rawesome and will embrace the new name of Reines and SHINE.  While life still is in fact RAWESOME and I think I will always promote a high raw, plant-based lifestyle, there has been confusion about 100% raw and I would prefer my site to be a little more personalized.

With this new brand, I am launching a health revolution — a challenge.  Reines and Shine embraces the idea that every day is a new opportunity to make a change for the better.  Whether it be to change negative thoughts to positive ones, or to reduce our soda consumption, every little change counts.


The Reines and SHINE Mission:

We are grateful for the world and the opportunity to enjoy it. We must do what we can to not destroy it.  Our bodies are beautiful, strong, and courageous.  The self-healing power of food isn’t outrageous.  At 22 years young, learning to dance in the rain.  I am a dietetic intern, who feels frustration and pain. This world requires a health revolution.  It is up to you to contribute to the solution. Use what we have to make the most of our existence, every little change can make a really big difference. <3

While this blog has been like a baby, I have seen it grow, and saying goodbye is making me kind of emotional right now, I don’t ever want to stop growing.  But at the end of the day, I know it isn’t about me.  It’s about saving the lives of the masses by inspiring to live a healthy lifestyle. Trying one recipe on my blog will improve personal and environmental health; for vibrancy, and sustainability. Any opportunity I have to inspire somebody to save his or her life is an opportunity I simply can’t miss.  This blog gave me that opportunity.  I could not be more grateful.

Thank you so much for following, I hope I have helped you somehow, and I invite you to continue following at http://www.reinesandshine.wordpress.com.  I am excited about lots of ideas.  While I am still in grad school, it may be a slow start, but hopefully in a couple of years I will really be able to dedicate time to pumping out beautiful informative content for all to enjoy <3

May you find balance, love, success, health, and happiness for ever, ever, and EVER!

xo Katie Reines

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The ULTIMATE Autumn Breakfast Cookies | Apple, Pumpkin, Pecan, Gluten-Free, Vegan

Originally posted on Reines & SHINE:

You know you want your home to smell like cinnamon apple deliciousness right now..


These cookies are literally like apple pie, pumpkin pie, and pecan pie in one healthy, hearty, cookie.  Gosh, living in South Texas has got me embracing the seasonal spirit like never before.  Who knew I would resist 88*F weather.  While it may be hot here, I know back home in MA and IN, the trees are red, orange, and yellow, and the crisp cool breeze is calling for these cookies!!!  The crispy granola outside with a soft pie on the inside, I hope you get a chance to try them <3


Makes 10 Cookies

Total Time: 45 minutes

Calories: 180 Protein: 3g Carb: 23g Fat: 10g Fiber: 3g Supertracker


  • 1 1/2 cups rolled oats
  • 2/3 cups raw pecan meal (roughly ground pecans)
  • 3 Tbsp. raw pumpkin seeds, aka pepitas
  • 1 tsp pumpkin pie spice

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Zucchini Linguini with Sweet Potato and Quinoa | Gluten Free, Vegan, Mostly Raw

Zucchini Linguini

Rawctober Pasta

Hello October!  While at home back in MA, the curvy streets covered with overhung trees are probably glowing red, yellow, and orange.  Here in South Texas, the palm trees are still green, blowing a warm breeze.  No matter where I am, October will always welcome the grounding, snuggly, sweater weather that requires something orange in every recipe.  This simple pasta dish provides a creamy sauce with earthy tones and a variety of textures that can be served hot or cold- perfect for Mama back home and my friends here in the heat :) Balance our chemistry, hydrate these cells!  Enjoy <3


Serves 2, One portion: 350 calories, 15g protein, 51g carbohydrate, 12g healthy fat


  • 2 zucchinis, spiralized
  • 2 leaves of kale, chiffonaded
  • 1 avocado
  • 2 key limes or 1 lime, juiced
  • 1 tomato
  • 1/2 sweet potato, boiled
  • 3/4 cup cooked quinoa
  • 1/2 cup sprouted lentils


  1. Chiffonade kale and spiralize zucchini. If you don’t have a spiralizer, a potato peeler works great for making nice long thick noodles
  2. Blend lime juice, tomato, and avocado, (and if you have any herbs like italian seasoning or fresh basil, thyme, or sage, throw some of that in! That’s be SO GOOD!) in blender or small food processor until creamy
  3. In a large bowl, combine kale, zucchini, and sauce and mix
  4. Dice the boiled sweet potato and add it to the bowl. Also add quinoa and sprouted lentils
  5. Serve with sunflower seeds, lime, and grilled okra (I baked mine on a lightly greased with coconut oil pan on 350F for about 15-20 minutes, just to get it tender, I love the stuff raw too!)

Rawctober Pasta2

Screen shot 2015-10-01 at 1.54.30 PM Screen shot 2015-10-01 at 1.54.40 PM

Posted in dietetics, dinner, easy, Eats, Happiness, healthy fat, nutrition, pasta, rawtill4, vegan, vegetarian | Tagged , , , , , , , , , , , , , , , , , , , , , , , , | 1 Comment