This green smoothie is packed with nutrients like Magnesium, healthy fats, and dietary fiber. It's also perfect to cool you off on a hot summer's day or replenish you post-workout. Give it a go!
Southwestern Avocado Boats; A homemade take on Taco Bell
Zero sugar, minimal ingredients, paleo friendly, vegan sugar cookie recipe. This recipe is a great alternative to those unhealthy sugar cookies Grandma used to make (I know, I know...nothing beats Grandma's cookies).
The holidays can be a crazy time of the year -filled with holiday parties, too many cocktails, and not to mention, desserts everywhere you look.
One cookie that seems to be on everyone's baking list is the ever-so-popular sugar cookie. This cookie usually lives up to its name as its high sugar content can cure anyone's sweet tooth.
This holiday season I set out to create a better-for-you version of your favorite Christmas treat using just 4 ingredients. There is zero refined sugar, no animal products, and safe enough for every gluten intolerant human being.
Whether you're craving a sugar cookie or have an upcoming holiday party to attend, try this recipe for raw sugar cookie bites next time you do.
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Raw Sugar Cookie Bites (makes 12-15 servings)
- 1 cup raw cashews
- 8-10 medjool dates
- 1 tbsp vanilla extract
- dash Himalayan pink salt
- optional: sprinkles
In a food processor, add in cashews and blend on high for 30-45 seconds until evenly chopped. I like to keep them a little chunky as this adds texture to the bites. Then, add in dates, vanilla, and seas salt. Blend on high for 20-30 seconds until mixture starts to form a paste-like texture.
HINT: you may have to scrape the sides here and there to blend evenly.
Next, remove mixture from processor and place into mixing bowl. Scoop a tablespoon amount and roll into 1-inch sized balls. Once all of the balls are made, you can tops with sprinkles if you prefer. Store sugar cookie bites in the fridge. Enjoy within 2 weeks!
In total holiday mode? Try out this healthy Salted Mint Hot Cocoa recipe!
Searching for something sweet, salty, and healthy all at the same time? This Vegan-friendly watermelon poke recipe is just for you!
If you've followed me long enough, it comes as no surprise that I am the farthest thing from Vegan. But when one of my Vegan friends wanted to do an Asian-inspired dinner night, I knew I had to drum up something away from my usual fish or steak.
Now, I love me some Ahi Poke. And I make it quite often when I'm craving sushi (which is like every day).
Check out my recipe for the real deal Ahi Poke Salad
That's where this Vegan-inspired watermelon poke salad came into play. By using watermelon in place of Ahi tuna, it not only looks like the real thing, but also keeps the fresh, light taste of regular poke as well.
I also replaced the usual soy sauce with a healthier option using coconut aminos.
I chose to pair the watermelon with cucumber to keep with the crunchy vibe, instead of the buttery texture using avocado.
Instead of sesame seeds, I went ahead and topped it with hemp hearts, which add in extra healthy fat and fiber.
The final combo was one for the books. I think I may even prefer this Vegan poke over the real thing (keyword: maybe).
If you enjoy this recipe of any of TWR recipes you see on here, let me know! I love seeing people making these eats. Post a photo and use the hashtag #thewellnessrookierecipe for a chance to be featured!
- ½ small seedless watermelon
- 1 medium cucumber
- 8 leaves fresh mint
- small handful fresh cilantro
- ½ medium lime
- 3 tbsp coconut aminos
- 1 tbsp sesame oil
- dash Himalayan pink salt
- Hemp Hearts for garnish
Cut watermelon and cucumber into ½ thick cubes. Place in large mixing bowl. Dice mint and cilantro and add to bowl. Squeeze ½ a lime directly into bowl. Add coconut aminos, sesame oil, and sea salt to bowl. Mix thoroughly. Place 1 cup into small serving dish and top with sprinkle of hemp seeds. Place remaining mixture into airtight container and place in fridge. Will last up to a week.
Check out more recipes by clicking the link belo!
Want to know where I shop for all my "weird, but healthy" ingredients? Thrive Market! A one-stop shop for all things healthy...think of it as the better-for-you version of Costco. And who doesn't love Costco??
Next time you're craving something spicy, give these Mexican Street Fries a go. They are sure to satisfy your french fry addiction while giving you one major healthy kick.
Cinco de Mayo is upon us.
As one of my favorite holidays (because chips and salsa...duh), I am always on the hunt for a new recipe that isn't just your boring tacos or 7-layer dip.
By combining my love for sweet potato fries and Mexican food, I've discovered a really amazing duo. These Mexican Street Fries are anything short of satisfying.
They are baked, not fried, so they are light on the waistline. And by making your own Mexican seasoning, it eliminates the preservatives and extra sodium found in pre-packaged spices.
I paired mine with a spicy chipotle ketchup in order to give it a tasty kick, which took less than 3 minutes to make.
This healthy french fry recipe is easy, absolutely delicious, and of course, healthy AF.
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Street Fries (makes 2 servings)
- 1 sweet potato
- 1 tbsp olive oil
- 1 tsp oregano
- 1 tsp cumin
- 1 tsp chili powder
- 1 tsp black pepper
- 1 tsp garlic powder
- 1/2 tsp Himalayan pink salt
- handful fresh cilantro
- 1/2 cup organic ketchup
- 1 tbsp Sriracha
- 1/2 tsp garlic powder
- 1/2 tsp chipotle seasoning
- 1/2 tbsp worchestire sauce
Preheat oven to 400 degrees F. Cut Sweet potato into small slices, about 1/4 inch thick. Place slices into large glass bowl. Put spices and olive oil into bowl and gently mix until evenly coated. Place piece of parchment paper on baking pan. Evenly lay potato slices onto parchment paper. Place pan in oven for 30 minutes; tossing fries after the first 20 minutes in the oven and letting cook an additional 10 minutes. Then, turn off the oven and crack the door open for another 10 minutes (this will help crisp them up).
For the ketchup, place all ingredients into small bowl and whisk together until evenly combined.
Practicing Paleo? Try this gluten-free, grain-free, dairy-free recipe next time you're craving chocolate! Which is every day for me...
Sugar cravings, break-ups, bad days, no energy; there are very few things in this world that chocolate can’t fix.
But I’m not talking about the chocolate that comes from the stores like Hershey kisses or peanut butter cups. I’m talking about the mineral-rich, vitamin-packed, 100% dark chocolate called “cacao” (pronounced cuh-cow). This, my friends, is what the benefits of chocolate are all about.
Cacao is a Superfood that packs quite the nutritional punch. High levels of Magnesium and Calcium, a plant-based source of Iron, and plenty of antioxidants are what make this ingredient so healthy for us to eat on a daily basis.
So I set out to create a healthy recipe that satisfies even the master of chocoholics. And, boy, did I succeed.
This Paleo-friendly, refined sugar-free recipe not only has that rich, chocolate-y flavor, but is packed full of healthy fats by using an avocado as the base.
I know what you’re thinking, Avocado? In a dessert? But, trust me, after one bite you won’t even believe that it’s an avo that you’re eating.
The healthy fats in the avocado are also proven to reduce sugar cravings and leave you feeling satisfied for longer. They also help you absorb all of the B and E vitamins found in cacao.
I’m so excited to share this Paleo Chocolate Mousse with you all, but please use caution; extreme satisfaction ahead!
If you dig this recipe or any of TWR recipes I create here, SHOW ME! I love seeing readers creating these eats. Just use the #thewellnessrookie over on Insta<3
- 1 large, ripe avocado
- 2 tbsp cacao powder
- 1 tsp almond extract
- ¼ c unsweetened alternative milk of choice
- optional: 1 tsp pure maple syrup
Scoop avocado out of the skin into a blender or food processor. Place all other ingredients into container along with the avocado. Blend on high for 30-45 seconds, stopping occasionally to scrape the sides in order to mix evenly. Store in airtight container in the fridge for up to one week
Like this recipe? Then, you'd love these paleo-friendly cookie dough bites!!!
Try this antioxidant-rich, vegan friendly ice cream next time you're craving something sweet and fast. With only 3 ingredients, it's extremely easy to get your health on!
Matcha is one of my favorite superfoods. It has a ton of antioxidants, and I mean a ton. One cup of matcha is the equivalent to over 10 cups of green tea. Crazy right?
So when I say I'm obsessed with this stuff, obsessed is quite the understatement.
With Banana "Nice Cream" making a huge appearance in the healthy food swap world, I'd thought I mix things up by adding some matcha powder to the lineup...literally.
This combination has only 3 ingredients...making healthy a piece of cake.
I like topping mine with cacao nibs and maybe a little maple syrup to sweeten the deal. Other people have topped theirs with nuts, seeds, honey, or coconut milk for them fats.
Matcha, bananas and coconut milk...and maybe a little love.
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- 3 med. bananas-peeled, diced and frozen
- 2 tsp matcha green tea powder
- 1/4 c vanilla coconut milk
- 1 tsp cacao nibs or any preferred topping
Make sure bananas are frozen all the way through before using. Place all ingredients (besides toppings) into high-speed food processor. Blend on high for 2-3 minutes, or until smooth and creamy. You may have to scrape the sides of the food processor every 30 seconds or so in order to mix evenly. Place Mixture back in freezer for around 1 hour. Makes 3 servings.
Whether you're celebrating Valentine's Day with your SO or solo, give these raw date bites a try next time you're craving something sweet.
Valentine's Day is always a weird day for people to celebrate. Some people are super excited to proclaim their love for their significant other while others might throw up in their mouth a little.
But that's why every holiday incorporates food. The beauty of eating is that it brings people together. No matter your race, religion, sex or viewpoint on Valentine's Day, food can bring you all joy under one roof.
Whatever your stance is on Valentine's Day, here are some very sweet treats to keep your spirits and love vibes high.
These "Love Bites" are made with 5 ingredients and can be made in under 5 minutes. Now, that's my kind of food. With raw, wholesome foods by some of my favorite companies, the love bites are paleo, vegan, gluten-free and sugar-addict approved!
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- 1 c raw cashews
- 12-15 pitted medjool dates
- 2 tbsp cacao powder
- 1/4 tsp himalayan pink salt
- 1 tbsp maple syrup
Place all ingredients into food processor and blend on high for 3-5 minutes. You will need to pause occasionally to scrape side of container. Be patient, blending will take a minutes and then all of a sudden the cashews will blend smooth with the dates.
Once combined, roll into bite-sized balls and place whatever toppings on bites as desired. Place in airtight container for up to 10 days.
Try these healthy buffalo wings for the big game that will satisfy even the pickiest of wing lovers.
There's this place just outside of Bozeman called The Korner Klub (yes, it's spelled with K's....). They have these little pieces of heaven called "Buff's", which are small, boneless chicken wings that you eat with toothpicks...And I absolutely LOVE them.
I was sitting in my living room the other week, having this immense craving for wings, but not just any wings. I wanted those Buff's......ounces and ounces of Buff's, but I knew that wouldn't be a wise choice. SO I went a different route....
I had been seeing cauliflower wing recipes all over the web and had yet to try them out. For one, I really dig me some cauliflower-anything and two, all the recipes I looked up seemed way too easy for my own good. So I decided to give it a go.
After having some recipe "fails" a few times, I finally found the one that worked. And boy, did it work. This recipe gives you that true buffalo taste, without the nasty bones of real chicken wings and not to mention all of that bad fat!
I also tried my hand at making a healthy ranch dressing dip, because what's a wing without some sauce? Nothing, that's what. This paleo ranch dressing tastes identical to the real thing.
So here's my rendition of cauliflower wings and "ranch dressing" just in time for the big game. Also, if you really really like avocado, I suggest checking out these Avocado Toast Bites for another game day appetizer to bring to the party. Enjoy!
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- 1 head cauliflower
- drizzle of olive oil
- 1 tsp garlic powder
- 1/8 tsp sea salt
- 1/8 tsp pepper
- 1 tsp turmeric
- ½ tbsp. melted coconut oil
- ½ c Frank’s Buffalo Style hot sauce (or something similar)
- 1 gallon plastic bag
- ½ c primal mayo
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp black pepper
- pinch of sea salt
- 2 tsp fresh chopped parsley
- ¼ c unsweetened coconut milk
Preheat oven to 450 degrees F. Meanwhile, remove cauliflower florets from stem to desired size. Place the florets in Ziploc bag along with a drizzle of olive oil to barely coat the cauliflower. Be careful not to overcoat cauliflower. Shake the bag around to mix. Add in the garlic powder, sea salt and pepper and continue shaking the bag until evenly coated.
Lay cauliflower out onto an ungreased baking sheet and evenly top cauliflower with turmeric. Place in the oven for 10-15 minutes. Flip cauliflower over at 5 minutes. *I recommend checking the cauliflower after 10 minutes to make sure they aren’t getting mushy. Remove from oven and set aside.
In a separate bowl, place the melted coconut oil and the Buffalo sauce and whisk together. Pour sauce evenly over cauliflower. Place the baking sheet back into the oven for 4-5 minutes. Remove from heat and enjoy! *Makes 2 servings
Place all ingredients into a small bowl and whisk together until thoroughly mixed. Store in an airtight container for about a week. *Makes 2-3 servings
Try these delicious, all-natural Vanilla Butter Fudge treats next time you're craving something sweet. They taste like Reese's peanut butter cups without all the nasties!
I have this thing with Reese's...
Growing up, they were mine and my dad's favorite sweet treat. We would always buy the individually wrapped Reese's and eat them on our long rides back home from town. They are nostalgic for me and always remind me of my dad.
Since the real deal is way bad for you (I mean what the hell is a 'PGPR Emulsifier'), I've created an easy and tasty alternative for all of you peanut butter lovers.
This recipe uses natural sweeteners and healthy fats to leave you feeling satisfied and not deprived. If you make these Vanilla Butter Fudge bites or any of TWR recipes, show me! Use the #thewellnessrookie on Instagram for a chance to be featured <3
2.5 tbsp coconut oil
2 tbsp organic creamy peanut butter
2 tbsp raw honey
2 tbsp powdered peanut butter
1 tsp pure vanilla extract
Combine all ingredients in a mixing bowl. Place in microwave for 30-40 seconds, stirring every 10 seconds. You can also heat mixture in small saucepan on the stove, stirring constantly as not to burn the mix.
Spray an 8" X 8" baking dish with non-stick spray. Evenly pour peanut butter mixture into dish. Place dish in freezer for 10-15 minutes until mixture is solid. Take out and let sit for 3-5 minutes before cutting. Store in airtight container in fridge.
Try this healthy, guilt-free version of hot chocolate next time you're craving something sweet this winter season. Easy and satisfying.
The holiday season and colder months always have me craving hot chocolate, but it's usually made with not-so healthy ingredients like cow's milk (which I refuse to drink) and cocoa powder mixed with processed sugar.
With the holiday season in full effect, I think I get enough processed sugar from all of the damn dessert trays our clients bring us at my day job. So I set out to create a healthy, yet satisfying version of one of my all-time favorite seasonal treats.
This recipe calls for unsweetened coconut milk (for those healthy fats), pure cacao powder (no sugar and full of minerals like magnesium), dark chocolate bar (no nasties), and pure grade B maple syrup (which has more vitamins and minerals than grade A and that won't spike your blood sugar as bad as other artificial sweeteners).
This drink is pure gold and, in my opinion, better than any hot chocolate I've had in the past. The trick is getting peppermint dark chocolate. That hint of minty freshness makes this hot cocoa one for the books. I know you'll enjoy this recipe as much as me.
- 1 c unsweetened coconut milk
- 1 tbsp cacao powder
- 4 small squares of mint dark chocolate (I love Equal Exchange brand)
- 1 tsp pure grade B maple syrup
- pinch of Himalayan pink salt
Place all ingredients in a small pot over medium heat. Whisk constantly until desired temperature is reached. If you don't have mint dark chocolate, you may add in a couple drops of mint flavoring or essential oil.
Love this recipe? Show me! Snap and share using the #TheWellnessRookie for a chance to be featured on my Instagram. Now, go get your hot cocoa on!
This smooth and creamy Peanut Butter Cream Chia Pudding rivals that of Skippy and Jif...but way, way better. Try it for breakfast, a healthy dessert or as an afternoon snack next time you're searching for something sweet and salty.
There are few things that are better than peanut butter. Peanut butter pie, peanut butter cups, peanut butter sandwiches, peanut butter straight outta the jar.....wait, you do that too? Everything is better with peanut butter.
The bad thing is that most things made with peanut butter fall under the 'NO' category for a couple of reasons.....Number 1. is that most things made with peanut butter are in a dessert form; loaded with sugar, flour, and unhealthy fats. And number 2. the peanut butter that is used is usually Skippy, Jif or some god-awful knock-off brand that deems themselves "all-natural" or "healthy".
So I set out to make one bomb-ass peanut butter recipe that incorporates healthy ingredients, nutrient-dense components, and (my fav) chia pudding....which, if you haven't heard, is ALL the rage lately, and for good reason.
This recipe is healthy enough to eat at all hours of the day. It has a mega-dose of healthy fats using the chia seed and coconut milk. It uses natural sweeteners with the banana and pure maple syrup. And last but not least, organic, powdered peanut butter to make things a little easier on the waistline without sacrificing flavor.
If you dig any of the recipes on TWR, show me! I love seeing all your favorites on Instagram. Just use the #TheWellnessRookie for a chance to be featured. Enjoy!
- 1 banana
- 1 can lite coconut milk
- 1 tsp vanilla extract
- 1 tbsp pure grade B maple syrup
- 3 tbsp powdered peanut butter
- 4 tbsp chia seed
In a high-speed blender, combine banana, coconut milk, vanilla, maple syrup, and peanut butter. Blend on high for 20-30 seconds or until smooth. Set aside. Place chia seeds in glass bowl and pour mixture over the chia seeds. Stir until well combined. Make sure all chia seeds are stirred up from the bottom. Put lid on glass container and place in the fridge for 2-3 hours. Stir mixture every hour. Chia pudding is ready when mixture firms up and the chia seeds are gel-like. Use within 5-6 days.
Health Tip: Make sure it is organic canned coconut milk in a BPA-free can. Also, use grade B maple syrup instead of grade A to receive more vitamins and minerals, as well as a richer maple flavor! Feel free to use regular peanut butter (just reduce amount to 1-2 tbsp) or regular coconut milk.
This authentic-inspired guacamole can be whipped up in less than 5 minutes. Pair it with sliced cucumbers, sugar-snap peas, endives, or the classic tortilla chip and you've got yourself the star of the party. Good luck stopping at just one bite...
In my book, avocado is King. There is no other food I love more (besides salsa) that has a greater flavor or packs more of a nutritional punch.
Healthy fats, specifically omega-3's, are plentiful in avocados. These can help lower cholesterol, make you feel satisfied for longer, help regulate hormones, and allow your body to absorb more nutrients. They are the bee's knees when it comes to your health and wellness.
Whenever I have a ripe avocado in my hands, you can bet that I'm making guacamole.
Now, I have had some really, really good guacamole...and I've also had some terrible guac. I've found the trick is in the lime and cilantro. Along with a few household spices, that's really all you need.
My guacamole recipe is stupid-easy. Simple as that.
I love seeing people trying my recipes and digging the shit out of them. So if you make anything from TWR, show me! Tag #thewellnessrookie on social media for a chance to be reposted.
- 2 ripe avocados
- 1 lime
- 1 small handful fresh cilantro
- 3/4 tsp Himalayan pink salt
- 1/2 tsp cracked pepper
- 1 tsp garlic powder
Cut avocados in half and make slicing marks in each half length-wise (do not slice all the way through the skin as it should still be attached). Scoop out avocado slices from each skin into mixing bowl. Roll lime along counter to work out the juices. Slice lime in half and squeeze lime juice into bowl. Finely mince cilantro and add to bowl. Add in salt, pepper and garlic. Take a masher or a plain ol' fork and start to mash mixture until desired texture is reached.
Enjoy with chips, endive, cucumber slices, sugar-snap peas, tomatoes or any other dipping partner.
This delicious summer slaw is one of my favorite salads to have on hand during these hot summer months as it's a great option for a dish at a BBQ or a quick on-the-go lunch.
Summer is upon us, which means the days get longer, hotter and a hell of a lot more fun. One of my favorite ways to keep my health in check during this time of year is adding in a lot more uncooked veggies to my diet. This keeps me hydrated and replenishes my depleted cells with the right nutrients to keep me going.
This slaw is completely raw and even gets better with age, as the cabbage ferments and in turn increases the flavor profile and produces some extremely healthy bacteria for your gut. And why is gut health so important you might wonder? Well, see for yourself HERE.
The best part about this recipe is that you can play around with the types of vegetables used in the slaw as almost anything will work! You can also customize this slaw based on your dietary guidelines, like using almond butter instead of peanut butter or adding in chicken if you do choose to eat meat. Get creative because health doesn’t have to be boring…
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· 2 Medium Carrots
· ½ Head Red Cabbage
· ½ Head Green Cabbage
· 1 Red Bell Pepper
· 4 Green Onions
· 1 Jalapeno
· 3 Cloves Garlic
· ½ Bunch Cilantro
· 1 Medium Daikon Radish
· 2 tbsp Toasted Sesame Seeds
· ½ c Rice Vinegar
· 3 tbsp Creamy Peanut Butter
· 2 tbsp Sesame Oil
· 2 tsp Fresh Grated Ginger
· 1 tsp Red Pepper Flakes
· 1 tbsp Melted Honey
· Juice from 1 Lime
For the Slaw: Peel carrots into large mixing bowl. Thinly slice the red cabbage, green cabbage, and red bell pepper. Slice the green onions to desired size. Finely mince the jalapeno, garlic cloves and cilantro. Use a spiralizer to make the daikon radish “noodles” (or you can thinly slice length-wise). Add all vegetables and toasted sesame seeds to large mixing bowl. Set aside.
For the Sauce: Place all ingredients into food processor and process on high for 30 seconds until well combined. You may add more rice vinegar to make a thinner sauce or more peanut butter to make a thicker sauce. Pour sauce over slaw mixture. Use a pair of long-armed tongs to toss slaw thoroughly until well covered. To enjoy, I recommend topping a serving with toasted sesame seeds and extra cilantro.
Save yourself some serious cash and try making this Sea Salt + Maple Walnut Butter at home. This DIY nut butter is way easier than you think and a lot better for you too.
Small batch "artisan" nut butters are gaining more and more popularity in the wellness scene, and for good reason.
Most people are only familiar with peanut butter (and maybe almond butter) on their toast, yet there are many other nuts that provide even more flavor and nutritional punch that are being left out.
Now, don't get me wrong, peanut butter is one of my favorites, but did you know that peanuts are actually in the legume family? Meaning, they are in the same category as lentils, beans and peas to name a few. Legumes are very hard for our bodies to digest properly.
Actual nuts like almonds, cashews, pecans, and walnuts are a little better on our bodies when sprouted. The sprouting process occurs by simply soaking the nut in water for a period of time to release the phytic acid, which when in nature, serves as a protectant for the plant. The sprouting process releases the toxins in the nuts so our bodies can digest them properly. Here is a guide to all nuts, the sprouting process + soaking time.
After you properly sprout your nuts and allow their nutrients to be more readily available to your body, making your own nut butter at home is such a breeze, guys. Like honestly.
The beauty about making small batch nut butters is that you have so much freedom to play with different flavors and ingredients. Things like maple syrup, chocolate, cinnamon, raisin, vanilla, and even combining multiple nuts can make for one amazing nut butter for your morning toast, smoothies or topping for pancakes.
Here is one of my favorite recipes for a nut butter using maple syrup and sea salt. Let me know what you think! I love seeing the SQUAD making TWR recipes. So if you make one of my eats, show me! Use the #thewellnessrookie on Insta for a chance to be featured <3
- 1 c soaked walnuts
- 1 tsp coconut oil (melted)
- 1 tbsp grade b maple syrup
- 1/4 tsp Himalayan pink salt
- 2 medjool dates
Put walnuts in small bowl and cover with water for 6-8 hours. Drain and rinse walnuts very well. Then, combine all ingredients in food processor. Grind on high until well combined and smooth texture is reached. This may take a while as you will have to stop the food processor every 20-30 seconds and keep scraping the sides down. Grind until smooth. Store in air-tight container for up to 10-12 days. Enjoy!