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  • Mary-Kathryn Raley

Recipe Guide with BadnBrunchy

Hey everyone! My name is Emily Rich and I am the proud owner of @BadnBrunchy on Instagram. I started my page second semester freshman year when I realized I was not happy with my relationship with food. Living in the dorms, it was so easy for me to go through a constant binging and restricting process – I would overeat way past the point of being full, and restrict and count calories until I was unhappy.

I come from a family where cooking means enjoying a homemade cocktail while we help each other out in the kitchen, leisurely experimenting with what ingredients taste best with what; where we embrace the way a meal can bring loved ones together, and where sitting down to finally enjoy a meal together is just as exciting and special as cooking it.

As you can imagine, it was hard for me to tie these values in with binging and restricting my food, so I created @BadnBrunchy initially as a way to keep my eating habits on track, learn how to eat a healthier and more balanced diet, and hold myself accountable online. However, it began to transform into so much more than that – I quickly found myself a part of an incredibly supportive, encouraging, positive, and motivating community where I was making friends who inspired me to not only eat a balanced diet, but also live a balanced life.

It has taken me about three years since I started the page to finally say I have a comfortable relationship with food that I am darn proud of. I don’t overthink my diet anymore or feel stressed about the influx of “less healthy” food that usually consumes my weekends, yet I still acknowledge the importance of healthy eating and exercise. I have learned to be patient with myself, appreciate my cravings and find ways to combine my love and passion for food and cooking with healthy eating and exercise. I am so proud of the balanced lifestyle I have created for myself, and sharing that balance with you all on @BadnBrunchy has not only been a huge part of my college experience, but is something that I hope to be able to continue to share for a lifetime. I believe that food is such a powerful force in our lives, and if we are able to mend our relationship with it for good, we can truly live our happiest, fullest lives.

That being said, here are two of my current favorite recipes that I can’t wait to share with you guys. For more food, fitness and lifestyle content, be sure to follow me on Instagram @BadnBrunchy – can’t wait to see you!

The Ultimate Breakfast Sammy


  • 1. Dave’s Killer Bread Everything bagel

  • 2. Avocado

  • 3. Cream cheese

  • 4. Spinach

  • 5. Sprouts

  • 6. Turkey sausage

  • 7. Eggs

  • 8. Texas Pete’s hot sauce (& Texas Pete’s dust if you really want to go big)


1. Toast a Dave’s Killer Bread everything bagel to your liking.

2. Top the top half with avocado and the bottom half with cream cheese or any other cheese you prefer.

3. Top the cheese with spinach - you can also add sprouts if you have them!

4. Air fry or cook one piece of Applegate turkey sausage on the stove until browned, then place on the spinach.

5. Fry one egg sunny side up and add on top of the sausage.

6. Top both sides with Texas Pete’s dust and hot sauce, then smush your two pieces together and ENJOY!

The neat thing about this bagel is that it’s totally customizable - you can use a bagel, sourdough or English muffin, bacon instead of sausage, scramble some eggs instead of frying them, mix and match your cheese, add different sauces/bagel flavors, etc. Make it unique and just go with it! I love eating this after a morning workout because I find that it keeps me full for hours and fueled up for a day of online schoolwork.

Korean BBQ Street Tacos



  • 1. Flour or corn “street taco” sized tortillas

  • 2. A decent cut of steak – doesn’t have to be anything fancy

  • 3. Sesame oil

  • 4. Garlic gloves

  • 5. Ground ginger

  • 6. Soy sauce

  • 7. Brown sugar

  • 8. Black pepper


  • 1. Cabbage

  • 2. Whole carrot

  • 3. Fresh cilantro

  • 4. Sesame oil

  • 5. Soy ginger sauce (or soy sauce and ground ginger)

  • 6. Brown sugar


  • 1. Sour cream

  • 2. Mayonnaise

  • 3. Garlic powder

  • 4. Sriracha

  • 5. Fresh lime juice

  • 6. Optional: Truff hot sauce


  • 1. Beef stock

  • 2. Soy ginger sauce (or soy sauce and ground ginger)

  • 3. Brown sugar

  • 4. Garlic powder

  • 5. Onion powder

  • 6. Red cayenne pepper


  • 1. Cotija cheese

  • 2. Avocado


1.Slice a decent steak into small chunks and place into a Ziplock. Tenderize. Next, marinate the meat with a mixture of 1/4 cup plus 1 tbsp sesame oil, 4 minced garlic cloves, 1 tbsp ground ginger, 1/4 cup soy sauce, 1/4 cup packed brown sugar, & 1 tsp black pepper. Let sit.⁣ 2. Prepare the slaw. In a medium bowl, shred enough cabbage for all your tacos, shred 1/2 to 1 whole carrot, and add a large handful of freshly chopped cilantro. Add 1 tsp sesame oil, a dash of soy ginger sauce (soy sauce and ground ginger works fine too) and 1 tbsp brown sugar. Mix. Set in the fridge. 3. Prepare the sauce. Mix 1/3 cup sour cream, 1/4 cup mayo, 1 tsp garlic powder, 2 tsp Sriracha & 2 tbsp fresh lime juice (plus a dash of Truff hot sauce if you have any!). Mix and place in the fridge. 4. Finally, prepare the broth to dip the shells in. Heat 2 cups beef stock on medium heat, then add scant 1/4 cup soy ginger sauce (or soy sauce and ground ginger), 1 tbsp brown sugar, garlic and onion powder, and red cayenne to taste. Bring to a boil, then reduce heat to low and let reduce. 5. Add the beef and marinade to a cast iron skillet, mixing occasionally until it's cooked (about 5 minutes). Turn off the stove and remove from heat. 6. Heat a large pan on the stove to medium low and spray with nonstick spray. Dip a street taco sized tortilla into the broth mixture, then place on the pan. Repeat until the pan is full. Flip when the bottom begins to brown, then add a spoonful of the meat. Close the taco, let the bottom get CRISPY, then flip. Cook until crispy. 7. Plate the tacos, then top with the slaw, sauce, fresh avocado, cotija cheese and spoonfuls of the marinade that cooked with the meat.

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