Bare Nutrition

Casa
Italia
Venice
Bare Nutrition

realistic, holistic. source for realistic whole body wellness
holistic health coaching virtually or locally (Austin,TX)

BareNutrition was born when its founders, sisters Rachel Crockett and Lauren Zambito, had enough of hearing the frustration from clients, friends, and family who seemed constantly confused with what they should be eating to be healthy. Who wouldn't be confused in a world where we are constantly surrounded by conflicting messages. our name reflects our philosophy about healthy living. Our approach is pure, stripped down to the basics. Rather than counting calories, measuring portions, or trying to follow the rules of restricting, trendy diets, we simply focus on putting real, whole foods into your body so that you can live your healthiest, most nutritious life.

15/09/2026

I don’t talk about this much, but I go through stretches where I question everything. I feel anxious and unsettled and wonder whether the work I’m doing is reaching anyone.

Whether I should be doing more.

Whether I’m where I’m supposed to be at this point in my life.

But then I think about how deeply joyful and love-filled I feel every single day…and isn’t that like kinda the point?

it’s a random Tuesday morning on the couch, she wraps her arms around me, smiles and babbles in her own language, and the realization slaps me in the face 🙃

I used to think contentment meant I’d finally gotten all the big stuff figured out. It doesn’t.

It shows up in the unfigured-out part and in the ordinary moments

I’m realizing that that *is* enough and contentment is found in the present

This doesn’t mean I don’t dream or feel motivated to achieve more (tbh I could never let that part of me go)

Some of my purpose is out there in the work I’m still building. And some of it is right here 💕

Am I speaking into the void or does anyone else relate to this?

12/09/2026

ALL 3 RECIPES DIRECTLY IN CAPTION ⬇️

I advise doing the one with the longest oven time last (the dump and bake), that way if you get interrupted, everything else is done and it’s just in the oven doing its thang.

BANANA OAT BLUEBERRY BARS

1.5 C cottage cheese
1.5 C oats
1 banana
2 eggs
1/3 C blueberries
1 tsp baking soda
1 tsp cinnamon
2 Tb honey or maple + additional for serving (no honey if younger than 12 mo)

Preheat the oven to 375
In a square baking dish, combine all ingredients except the blueberries, and blend, leaving some of the texture. Stir in the blueberries.
Bake for 25-30 minutes.

HIDDEN VEGGIE CRACKERS

2 C all purpose flour
1/2 C cheddar cheese, shredded
1/2 a large avocado
4 Tb melted butter
Puree (see below)
1/4 C julienned sun dried tomatoes (may omit)
1/2 tsp salt
optional dried herbs
optional olive oil or avocado oil spray

Puree:
1 C peas
1 C cooked butternut squash

DUMP & BAKE ITALIAN WEDDING ORZO

2 Tb olive oil
2 shallots, diced
1/2 pound ground beef
1/2 pound ground pork or Italian sausage
1 Tb tomato paste
1 C orzo
1 1/2 C chicken bone broth
1/2 C whole milk or coconut milk
2 large carrots, peeled & diced
1/2 C peas
1 C spinach
1 tsp oregano
1/2 C Parmigiano reggiano, freshly grated
additional Parmigiano reggiano, grated to serve
salt and pepper to taste

Preheat the oven to 375
In a skillet over medium heat add ground beef, ground pork, tomato paste, and a pinch of salt and pepper. Mash the meat so that it is in bite sized crumbles and cook until it is browned (about 5 minutes). It will finish cooking in the oven
Meanwhile, in a 9x13 baking dish add olive oil, orzo, broth, milk, carrots, peas, and spinach. Stir.
Add in the meat mixture. Grate in the Parmigiano reggiano, and seasonings, and stir.
Cover and bake for 40-45 minutes.
serve w grated Parmigiano reggiano

10/09/2026

6 MINUTES! (I timed it) Recipe right in caption ⬇️

Throw it together then it’s in the oven for 45 while you go about your life! 🧚

One thing about me is, I will never sacrifice convenience for quality

So just know that despite these being like zero effort and so fast to put together, they are still as nutrient dense and delicious as ever

Comment “PLAN” to get this recipe + the rest of this weeks meal plan on Substack

INCLUDED IN THIS WEEKS PLAN:

✔️ dump & bake Italian wedding orzo
✔️ banana oat breakfast bars
✔️ quick summer bolognese
✔️ dump & bake jeweled rice + chicken
✔️ downloadable PDF of all recipes
✔️ color coded grocery list
✔️ archive of every previous week

I recently read The Lion Women of Tehran and was inspired by Persian jeweled rice. I know this is not exactly that, that’s why I said ✨ inspired✨ ok? 😇

DUMP & BAKE JEWELED RICE + CHICKEN

1 -1.5 lb chicken breast tenders (or cut into tenders)
2 Tb olive oil
1 C Jasmine or basmati rice
1 C bone broth
1 C coconut milk
½ small yellow onion
3 large carrots
1 C broccoli florets
½ C peas
¼ C dried currants
1 tsp paprika, divided
1 tsp cumin, divided
1 tsp dried herb seasoning blend, divided
1 tsp salt, divided + more to taste
1 tsp pepper, divided + more to taste

Preheat the oven to 375 degrees F
Dice the onion and peel and chop the carrot into rounds.
To a large baking sheet (I use a baking sheet with wire rack) or 9x13 baking dish add olive oil, onion, carrots, peas, broccoli, currants, broth, and coconut milk.
Season with ½ tsp of each seasoning, or more if you prefer. Give it a stir.
Place in the oven and bake for 20 minutes.
Remove from the oven, add the chicken, in a line across the top of the rice veggie mixture. Drizzle with olive oil and add the remaining ½ tsp of each seasoning.
Place in the oven and bake for another 20-25 minutes. Ensure the rice is tender and fluffy and the chickens internal temperature is 165 degrees F.

08/09/2026

Clothes are cute but tried and tested necessities are what new parents really need!

Comment BOTTLE if you want the link for these 🍼 (code PMI0PBRP)

The best bottles have three traits:

1. As close to the real thing as possible
2. Prevent gas (anti colic)
3. Different flow depending on age of the baby
Bonus: made of glass!

This will be what I’m gifting my pregnant friends at their baby showers

04/09/2026

This list is ordered by impact, so you can decide what will give you the biggest bang for your buck and had a prioritize the swaps if you’re making them one at a time

Comment SWAP and I’ll send the full list with every link and code.

The reason I’m posting it this week is the Labor Day sales, so if something on here was already on your list, the timing is good.

Water, cookware, and cleaning products are at the top because they touch you daily. The expensive items sit at the bottom because they genuinely matter less. Each category has a starting point that costs very little and an upgrade worth saving for, so you get to decide where you land.

There’s no version of this where you fall behind. You’re not undoing anything by starting with a $20 skillet, and you’re not missing out by never buying the air purifier. Do one, do three, do them over the next two years as things run out. It all counts the same.

*Affiliate links are included which means I earn a small commission at no extra cost to you.

01/09/2026

If all your kid wants to eat is crackers, this is the perfect swap, loaded with fiber and lots of goodness. Honestly me and my husband love them for ourselves too

The popular cheddar cracker brands at the store have 12-20+ ingredients, including preservatives, added colors and flavors, added sugar etc.

We don’t have to make everything from scratch, but the simpler the foods we can give them, the better

Remember even 10% makes a huge impact!

🍅 We recently discovered my 14 month old is obsessed with tomatoes so this time I did a sun-dried tomato cheddar cracker and they are absolutely delicious!

HIDDEN VEGGIE CHEDDAR SUN DRIED TOMATO CRACKERS:

2 C all purpose flour
1/2 C cheddar cheese, shredded
1/2 a large avocado
4 Tb melted butter
Puree (see below)
1/4 C sun dried tomatoes finely chopped
1/2 tsp salt
optional dried herbs

Puree:
1 C peas
1 C butternut squash

Preheat the oven to 375

31/08/2026

Recipe 👇🏼 Less than 10 minutes in the kitchen & you have breakfast for the week

These come in around 14g protein each (about 200 cals if you’re curious)

If you wanna make it more filling / more protein, eat 2 or cut it in half and add a sausage patty or egg and make it a sandwich!

I highly recommend halving it to spread some butter and honey or MIKE'S HOT HONEY

Toddler friendly too if you leave off the jalapeños! My daughter loved them

🍳 JALAPENO CHEDDAR SAUSAGE + EGG BISCUIT

-8 eggs
-8 chicken maple sausage patties** (ButcherBox)
-1/2 cheddar cheese + extra for topping
-1 1/2 C almond flour
-1/3 C coconut flour
-1 Tb breakfast blend seasoning Organic Spice Blends + Gluten-Free Recipes
-optional jarred jalapeños, diced

*you could use any store-bought breakfast sausage, make your own, or add 1lb ground chicken. If you add plain ground chicken you’ll want to add extra seasoning

Preheat the oven to 375
Whisk the eggs
If using store bought sausage patties like I did, defrost them and dice into small pieces or make your own breakfast sausage
Add remaining ingredients and whisk together
If adding jalapeños you can whisk them in or add the pieces to the tops of the biscuits
Using a cookie scoop, scoop the dough onto a lightly greased baking sheet, making 12 biscuits. If using a small cookie scoop like me, do a double scoop
Top each biscuit with a bit more shredded cheese
Bake for 15 minutes
I recommend cutting in half and spreading some butter and drizzling hot honey!

30/08/2026

Recipe ⬇️ When a friend has a baby, surgery, etc they don’t want to make decisions and it’s uncomfy for them to make requests!

Instead try “I’d love to bring you dinner this week or next. Would you prefer ____ or ___? If you’re not up for visitors yet I’m happy to leave it on your doorstep”

This bolognese a go-to! I brought it to a friend who just had a baby. It makes a huge batch so they can eat it multiple times or even freeze and oven bake it when they’re ready for it again.

Other things I offer are soups, lasagna, enchiladas— all freezer friendly. If you want to also bring breakfast, I like freezer friendly breakfast sandwiches or protein waffles.

Comment FREEZER if you want links to more of these recipes

QUICK SUMMER BOLOGNESE

3 Tb olive oil
1 small yellow onion, diced
1 Tb tomato paste
1 zucchini, finely diced
1 squash, finely diced
2 large carrots, finely diced
1 lb grass-fed ground beef
1 lb ground mild italian sausage
3 cloves garlic, minced
2 cans certified san marzano tomatoes
10 basil leaves
¼ C chopped Italian parsley
Salt + pepper to taste
Tb oregano
2 lb rigatoni
½ C freshly grated Parmigiano Reggiano

Instructions

Add diced onion, carrot, & olive oil to a large skillet over medium heat. Cook 3 minutes then add garlic, tomato paste, zucchini, and squash, season with salt & pepper, give it a stir, cover for 5 minutes.

Meanwhile, begin boiling water for pasta in a separate large pot. Once boiling, add the pasta and cook for 7- 8 minutes. Once done cooking, reserve 1/3 C of the starchy pasta water to the side and strain the rest.

Add ground beef and sausage to the skillet and mash the meat into small crumbles.

Once the beef is browned, add the san marzano tomatoes, basil, parsley, oregano, s+p. Cook on low heat for 15 min

The san marzano tomatoes should be saucy, but if not, you can easily mash.

Add ¼ C pasta water to the pot and stir together with ½ C parmigiano reggiano. Turn off heat.

7. Marry the pasta with the sauce. Add additional freshly grated parmigiano reggiano.

29/08/2026

entrepreneur, content creator, small biz owner, real estate agent, your life could be sooo changed with VA

I had zero work life balance before and now I’m working less, creating more, making more, and have more time to turn myself “off”

It is not too good to be true. I’m happy to answer any questions but you’d be better off booking a free call with the agency and they can tell you all the ways that a VA could fit for your needs and your business.

Write VA for the link

26/08/2026

7 MINUTES!! On a mission to bring joy back to my evenings ☺️ and to slowwwww down the pace

I love that the kitchen time is just 7 minutes and then while it’s in the oven you can have a dance party, tidy up, or just chill and catch up!

Recipe for this is below and if you want the entire weeks meal plan write “MEALS” below ✍️

Every single meal on my meal plan this week was either done in 30 minutes or less, or took less than 15 minutes of actual work time, and you can expect much more of that from me going forward

WHATS IN EACH WEEKS PLAN:

✔️ a grocery list color-coded by recipe
✔️ a downloadable PDF with all the recipes + the list
✔️ a curated strategy to make most efficient
✔️ recipes that have been pressure tested by an actual working mom (not AI) 😉

THE RECIPES THIS WEEK:

✨Creamy Dump & Bake Chicken Orzo
✨ Sheetpan Tahini Chicken + Potatoes + Peppers
✨ Thai Steak No Lettuce Salads
✨ Pull Apart Chicken Taco Salads
✨ Protein Balls
✨ Hidden Veggie Chicken Nuggets

———-

DUMP & BAKE MARRY ME CHICKEN ORZO

1 C uncooked orzo
2 Tb olive oil
1 tsp tomato paste
2 C chicken bone broth
1-1.5 lb tender cut chicken (or breasts, cut into thinner pieces)
1 small zucchini, cut into rounds
1 C asparagus, chopped into 1 inch pieces
2-3 large carrots, cut into rounds
handful of cherry tomatoes
¼ C heavy cream or coconut milk
Salt, pepper, chili flakes, paprika, oregano/dill
A few springs of fresh dil
1 lemon’s juice
sprinkle of feta for serving

Preheat the oven to 375 degrees F.
Add olive oil, tomato paste and broth to a 9x13 baking dish and whisk until combined.
Add orzo and stir until submerged in the liquid.
Add zucchini, carrot, tomatoes, asparagus, cream, herbs, and seasonings. Stir again.
Season the chicken then add in an even layer over the top.
Place in the oven, covered, and bake for 45 minutes (uncover for last 10-15 min), ensuring chicken is fully cooked with internal temperature of 165 degrees fahrenheit.
One removed from the oven, squeeze the lemon over the top, sprinkle feta, and serve.

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http://Barenutritionhealth.com/guides

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