Food

Dietitian shares recipes to supercharge meals with flavor, nutrition

Rachel Beller shares ways to supercharge meals

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October 22, 2026, 8:05 AM

From pumpkin pie breakfast cookies to crispy shredded tofu fajitas, dietitian Rachel Beller is sharing recipes to help bring flavor and variety to your daily menu.

Beller joined "Good Morning America" on Thursday, during Breast Cancer Awareness Month, to share recipes and strategies for supercharging your meals with both flavor and nutrition.

Easy recipes for breakfast, lunch and dinner to help immune and gut health

Beller, author of the cookbook "SpiceRack," shared recipes including chocolate-dipped matcha tea cakes and a hibiscus power tonic.

Check out the recipes below and try them at home.

Pumpkin Pie Breakfast Cookies

"These Pumpkin Pie Breakfast Cookies taste like fall but are built with different types of fiber from oats, chia, pumpkin, and banana, plus almond protein for staying powered," Beller said. "They're naturally sweet with just a touch of date syrup, and the warm spices bring big flavor so you don't have to rely on a lot of added sugar."

She added of the cookies' nutritional value, "Two cookies provide approximately 12 grams of fiber plus 17 grams of protein."

Makes 2 Servings

Ingredients
1/2 cup canned pumpkin puree
1 medium ripe banana, mashed
2/3 cup rolled oats, sprouted preferred
2 tablespoons chia seeds
2 tablespoons single-ingredient almond protein powder
1 teaspoon date syrup
1 1/2 teaspoons Beller Nutrition Pumpkin Pie Spice blend

Directions
Preheat the oven to 350°F. Line a sheet pan with parchment paper.

In a mixing bowl, mash together the pumpkin and banana.

Add the oats, chia seeds, almond protein powder, date syrup, and Pumpkin Pie Spice and mix well.

Using clean hands, form four large cookies and gently flatten them on the prepared sheet pan.

Bake 20–25 minutes, until set.

Crispy Shredded Tofu Fajitas

"This is a simple, flavor-packed plant-forward dinner with crispy shredded tofu, bell peppers, onions, and a Fajita Spice Blend," Beller said. "The trick is shredding the tofu. It creates more surface area, which means more crispy edges -- and more places for all that fajita flavor to cling."

Ingredients
1 block (14–16 oz) extra-firm tofu, drained, pressed, and shredded using a box grater
3 bell peppers, sliced
1 red onion, sliced
2 tablespoons olive oil
2 tablespoons Beller Nutrition Fajita Fix Spice Blend
Fresh lime wedges, for serving

Directions
Preheat oven to 425°F.

Place the shredded tofu, bell peppers, and onions on a large sheet pan.

Drizzle with olive oil and sprinkle evenly with Fajita Fix blend. Toss until everything is well coated.

Spread into an even layer and roast for 30–40 minutes, stirring once halfway through, until the vegetables are tender and the tofu is lightly browned and crisp around the edges.

Finish with a squeeze of fresh lime juice.

Serve in warm corn tortillas, over shredded lettuce, alongside black beans, or topped with guacamole, salsa, or pico de gallo.

Chocolate-Dipped Matcha Tea Cakes and Hibiscus Power Tonic

"An afternoon treat should feel flavorful and satisfying, giving you that midday lift, but it can also be an opportunity to add more good," Beller said. "These tea cakes are tender, lightly sweet, and made with almond flour, oat flour, matcha, and avocado oil."

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Chocolate-Dipped Matcha Tea Cakes

Makes approximately 10 tea cakes

Ingredients
1 cup almond flour
1 cup oat flour
1 tablespoon matcha powder
1/2 teaspoon baking powder
1/4 cup pure maple syrup or date syrup
1/4 cup avocado oil
1/2 tablespoon vanilla extract
1/2 cup dark chocolate chips

Directions
Preheat the oven to 325°F and line a baking sheet with parchment paper.

In a mixing bowl, combine the almond flour, oat flour, matcha powder, and baking powder.

Add the syrup, avocado oil, and vanilla and stir until a soft dough forms.

Scoop approximately 2 tablespoons of dough per tea cake, form into small rounds, and gently flatten.

Bake for 15–18 minutes, until set and lightly golden around the edges.

Allow the tea cakes to cool completely.

Place the dark chocolate chips in a microwave-safe bowl. Microwave in 30–45 second intervals, stirring between each interval, until smooth and fully melted.

Carefully dip one half of each tea cake into the melted chocolate and place on a parchment-lined baking sheet.

Allow the chocolate to set at room temperature, or transfer to the refrigerator briefly to speed up the process.

Hibiscus Power Tonic

Makes 2 Servings

Ingredients
2 cups hot water
2 hibiscus tea bags or 2 tablespoons dried hibiscus
2–3 slices fresh ginger
Fresh orange or lemon
1 teaspoon date syrup or honey, optional

Directions
Steep the hibiscus and ginger in hot water for 5–7 minutes.

Strain and finish with fresh citrus.

Add a small amount of sweetener if desired.

Serve warm or chilled.

Recipes reprinted with permission from Rachel Beller.

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