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Breakfast

My Go-To Green Smoothie

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My Go-To Green Smoothie

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!

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Peanut Butter Cream Chia Pudding

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Peanut Butter Cream Chia Pudding

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.

chia pudding recipe

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.

healthy pudding recipe

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".

peanut butter pudding

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.

chia pudding

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.

healthy snack
peanut butter chia pudding

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!

INGREDIENTS

 

DIRECTIONS

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. 

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Sea Salt + Maple Walnut Butter

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Sea Salt + Maple Walnut Butter

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.

sea salt and maple walnut butter

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.

homemade walnut butter

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.

homemade nut butter

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.

Ty it with my Raspberry + Vanilla Chia Seed Jam!

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

INGREDIENTS

  • 1 c soaked walnuts
  • 1 tsp coconut oil (melted)
  • 1 tbsp grade b maple syrup
  • 1/4 tsp Himalayan pink salt
  • 2 medjool dates

DIRECTIONS

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!

walnut butter

 

 

 

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Peanut Butter Banana Bread

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Peanut Butter Banana Bread

This is a gluten & sugar-free version of everyone's favorite; banana bread. This Peanut Butter Banana Bread should be a sin because of how good it is. Perfect for those following a Paleo or grain-free lifestyle!

paleo banana bread

I think you can agree with me when I say that one of the best things to eat is really effing good piece of banana bread. The downfall is that most places make their banana bread with all the nasties. I'm talking flour, sugar, butter and salt. 

So I've decided to whip up with a Wellness Rookie approved version of everyone's favorite using allergy and paleo(ish) friendly ingredients.

peanut butter banana bread

When baking, I always opt for coconut flour instead of regular flour as this provides the same light and fluffy texture, without a weird after taste like other gluten-free flours give you. Coconut flour is also higher in (good) fat and fiber so it fills you up without weighing you down. 

easy banana bread

I decided not to add any sugar as I believe ripe bananas and peanut butter have enough sweetness and flavor on their own. I also added my favorite dark chocolate bar instead of the usual chocolate chips. This gives the banana bread a richer flavor and provides more nutrients and protein than using semi-sweet chocolate chips.

Lastly, to give it even more of a punch, I made a peanut butter frosting because there will never be enough peanut butter in this world....am I right or am I right?

peanut butter frosting

This banana bread is so moist and delicious you will think it came straight from the bakery. Enjoy and 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

banana bread

INGREDIENTS

paleo banana bread recipe
  • 3 ripe bananas
  • 1 tsp vanilla extract
  • 1/4 c peanut butter
  • 1/2 tsp cinnamon
  • 2 med eggs
  • 1/2 c coconut flour
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • 1/4 tsp Himalayan pink salt
  • 1/2 dark chocolate bar
  • PEANUT BUTTER FROSTING:
  • 1 tbsp peanut butter
  • 1 tbsp coconut oil
  • 1 tsp pure maple syrup

DIRECTION

Preheat oven to 350. Line a 9 X 4 glass loaf pan with parchment paper or you can use non-stick spray.

In medium bowl, add in peeled bananas and mash with a fork. Then, add in vanilla and peanut butter. Use hand-mixer and mix on medium speed until well combined. Add in eggs one at a time and mix on slow until well combined. Add in coconut flour, baking soda, baking powder and salt. Chop chocolate bar into small pieces. Add into bowl and fold in with spatula. Pour mixture into loaf pan and evenly spread with spatula. Sprinkle cinnamon on top. Bake in oven for 25-35 minutes. A good test is sticking a toothpick in the middle and making sure it comes out clean.

When done, remove loaf pan from oven and place on cooling rack for 20 minutes. While that is cooling, you can make the frosting. Combine peanut butter, coconut oil and maple syrup in small bowl. Microwave or heat on stovetop until just melted. Spread over banana bread. Store banana bread in airtight container for up to one week.

TIP: bananas that are superrrr ripe work the best and make sure your chocolate bar is at least 80% in order to get more health benefits. 

#thewellnessrookie

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Raspberry + Vanilla Chia Seed Jam

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Raspberry + Vanilla Chia Seed Jam

This Raspberry + Vanilla Chia Seed Jam has only 4 ingredients and ZERO added sugar. It pairs extremely well with almond butter and, of course, everyone's ultimate fav; peanut butter.

healthy-jelly

I've been on a serious toast addiction.

I've been trying eggs on toast, cashew butter on toast, goat cheese and toast, and the BEST combo in the history of combo's..... avocado + toast

Check Out My Avocado Toast Bites HERE

chia-seed-jam

Toast is my jam, yet the ironic thing is I had yet to create a healthy jam until now.

Trying to find a healthy jam or jelly at the grocery without any added sugar was impossible....at least in the nooks and crannies of Bozeman, Montana. So I thought why not make my own.

healthy-peanut-butter-and-jelly

My favorite peanut butter and jelly sandwiches growing up were always Skippy Smooth & Creamy PB paired with Smucker's Raspberry Jelly. To. Die. For.

I wanted to recreate a healthy jam that would rival those school day lunches; one with minimal ingredients, zero added sugar, and that would last for a while in the fridge. 

That's when my Raspberry + Vanilla Chia Seed Jam came to life. Enjoy!

raspberry-vanilla-chia-seed-jam

INGREDIENTS

chia-seed-jam
  • 1 c fresh raspberries (or 1 small flat)
  • 1 tbsp raw honey
  • 1 tsp coconut oil
  • 2 tbsp chia seed
  • 1 tsp vanilla extract

DIRECTIONS

Place raspberries in small saucepan over med-low heat. Gently smash raspberries with spoon as they begin to warm. Add in honey and coconut oil, stirring continuously until melted and well combined. Remove pan from heat and stir in vanilla. Let cool for 5 minutes. Meanwhile, place chia seeds in small jar. Once raspberry sauce is cool, pour over chia seeds and mix thoroughly. Let cool another 5 minutes before covering with lid and placing in fridge. May need to add a little water to thin mixture. Will keep in fridge for about 10 days.


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Tart Cherry & Chocolate Tonic Dessert Smoothie

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Tart Cherry & Chocolate Tonic Dessert Smoothie

A low-sugar dessert smoothie made with all-natural ingredients; full of antioxidants and magnesium to satisfy that late night sweet tooth and help you fall asleep.

With late night shifts at the restaurant and early morning clients, sleep becomes my number one priority in order to keep my body and mind in good health. Like most people, my sleeping habits can sometimes become super spotty. And without sleep, I'm one nasty B-word...

Whenever I get out of whack, I usually take a look at my diet; what I'm eating and when. I also pay special attention to my sugar intake, especially late at night.

If you tend to eat a lot of sugar before you go to bed, your hormones can become imbalanced and your blood sugar may rise to a higher level than you're used to. When this happens, a few hours after you fall asleep, your blood sugar will start to drop and begin to level off. This change can wake you up in even the deepest of sleep cycles.

Now, the problem for me is that I only get a craving for something sweet right before I go to bed (who would've thought). So I decided to come up with a late night tonic that would work in my favor. One that would satisfy my sweet tooth while keeping my sleep habits in check. 

This Midnight Tonic dessert smoothie is sweetened with my favorite fruits, bananas and blueberries, and of course, with chocolate, but not the chocolate you're used to...

the chocolate I use is the real deal; cacao (cuh-cow). Now, Cacao is way different than its cocao (coh-coh) counterpart. Cacao has no sugar or additives, it isn't processed and it's 100% pure chocolate. Usually when we crave chocolate, it's our body's way of screaming for magnesium. Cacao is chalk full of magnesium, which helps regulate our stress levels, relax our bodies, and in turn, helps us sleep.

This smoothie also has my ULTIMATE FAVORITE ingredient; Tart Cherry Juice (duh) There is a compound found in tart cherries that have been shown to help you fall asleep. Combining cherries, blueberries and chocolate is like heaven in your mouth....but better.

(check out why Tart Cherries are so effing awesome here!)

So give this tonic a go next time you're wanting a late night treat. The best part about it is that it can be made with only 5 ingredients. That makes it one easy smoothie to satisfy a sweet tooth.

Like my recipe? If you make it (or anything from TWR) I would love to see! Tag me on Instagram and use the #TheWellnessRookie

INGREDIENTS

  • 1 frozen banana
  • 8 blueberries
  • 1/2 tsp cacao nibs
  • 1/4 c milk of choice (check out my cashew milk)
  • 1/4 c tart cherry juice
  • 1 tsp chia seed (optional)

 

 

METHOD

Combine all ingredients in blender and blend on high for 30-60 seconds or until smooth. May add water (to thin) or ice (to thicken) to desired consistency.

TIP: Don't exceed recommended amount of cacao nibs as they do contain a slight amount of caffeine. Consuming too much before you go to bed will keep you awake.

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Kale & Cacao Breakfast Smoothie

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Kale & Cacao Breakfast Smoothie

I've been so into KALE lately....

I know it's been around for a while and I'm probably late to the party, but in this instance, definitely is better late than never.

I've been experimenting with this superfood for the past few months and have been adding it to every smoothie known to mankind. Some have been awesome (like my Kale Thin Mint Smoothie) and some not so awesome. This one I'm about to give you, though, is definitely going into the awesome archive.

Along with playing with kale in my recipes lately, I've also been super into dates. They provide an unparalleled flavor that gives you just the right amount of sweetness while adding a great texture for foods....and the ingredient I always pair with dates? Cacao. 

So there you have it....Kale, Cacao & Dates. Three Superfoods that pack a protein punch, hit you with an all-natural sweetness and provide minerals and nutrients that other foods highly lack (think Magnesium). This combination is one for the books.

 

INGREDIENTS

  • 1.5 frozen bananas
  • 2 pitted dates
  • 1 tsp cacao
  • 2 tbsp rolled oats
  • 1 tbsp chia seed
  • 1/4 cashew milk (or milk of choice)
  • 2 stalks fresh kale
  • 1 tsp vanilla extract
  • 3-4 ice cubes
  • water to thin

 

 

METHOD

In a blender, combine all ingredients (in the order listed) and blend on high for 30-45 seconds until well combined.

TIP: Combine ingredients in the order I have them listed so they will blend with ease & save you quite the headache!

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Cinnamon-Maple Quinoa Crunch

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Cinnamon-Maple Quinoa Crunch

I absolutely LOVE cereal....but how often does it come packaged healthy enough to eat on the regular? One word: never.

As a staple in every kid's life while growing up, I don't think I have met one person that doesn't have a soft spot for cereal. The bad news is that it's usually sugar-loaded and paired with the disgusting thing we call non-fat milk. So I got to thinking "how could I make an adult-version and better yet, how could I make it taste good enough to bring back the sweetness of Honey-Nut Cheerios and the crunch of (my personal favorite) Honeycombs."

Quinoa was the definite answer to that question. Here's my health guru (or wannabe) version of cereal sweetened with hints of maple and cinnamon with just enough protein, good carbs and healthy fats to boot.

INGREDIENTS

  • 1/2 c uncooked quinoa
  • 1 c water
  • 2 tbsp chia seed
  •  1 tbsp grade B maple syrup
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • dash Himalayan pink salt

 

METHOD

Preheat oven to 325 degrees F. To cook quinoa, place quinoa and water in pot and bring to a boil. Then, turn to low heat and cover with a lid for 15 minutes, stirring occasionally. Turn off heat and let cool for 5-10 minutes. Add in chia seed, maple syrup, cinnamon, salt, and vanilla in pot and mix well. Place parchment paper over a baking sheet and spread quinoa mixture evenly over parchment paper. Place in oven and bake for 35-40 minutes. Checking occasionally to make sure it doesn't burn. Take pan out of oven and let cool completely. Store in airtight container. Makes about 2-3 servings. I like to top mine with my homemade Sea Salt & Vanilla Cashew Milk.

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Thin Mint Smoothie

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Thin Mint Smoothie

One of the rules I (try to) live by is eat something "green" at least once a day. Whether that's a juice, a big ol' salad, spinach...

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Bananas Foster Overnight Quinoa

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Bananas Foster Overnight Quinoa

Overnight oats is one of my favorite breakfasts in the world, buuuut I don't always feel like oats. To be honest, I think oats are boring. With little nutritional value (besides an awesome source of pre-workout energy & fiber), they don't necessarily pack the punch that I'm looking for in my food. That's when I decided to experiment with one of my favorite superfoods: quinoa.

Quinoa packs more protein per serving than oats as well as provides more essential vitamins and minerals such as calcium, iron, magnesium, potassium, zinc, folate, & Vitamin E. Like oatmeal, quinoa still packs a punch when it comes to soluble fiber content and complex carbohydrates, but I think quinoa just tastes better. Period. Try it out for yourself with my recipe below for Bananas Foster Overnight Quinoa and I'll let you be the judge!

INGREDIENTS

  • 2 bananas
  • 1 c dry quinoa
  • 2 c water
  • 1/8 c chia seed
  • 1 tbsp coconut oil
  • 1.5 tbsp grade b maple syrup
  • 1 tsp vanilla extract
  • 1/2 tsp cinnamon
  • 1 c milk of choice (I prefer cashew milk)

 

METHOD

To cook quinoa, place dry quinoa and water into a pot. Bring to a boil, then turn to low and cover with a lid for 15 minutes. Turn off heat, uncover pot and let cool for 5-10 minutes. Add in chia seed and mix thoroughly. Let set in fridge while you make the bananas foster sauce.

 

SAUCE: Slice bananas into thin slices. Place bananas in sauce pan with coconut oil and turn on med heat. Let the bananas start to caramelize, then add in maple syrup. Let simmer for about 20-30 seconds, stirring occasionally. Add in vanilla and cinnamon at the very end and stir together. Remove from heat.

 

Portion out cooked quinoa mixture evenly into 4 containers (I use mason jars). Scoop bananas foster sauce evenly into each container on top of quinoa. Pour 1/4 c of cashew milk (or milk of choice) into each container. DO NOT MIX TOGETHER. Cover containers, place in fridge, and let sit overnight. When you are ready to eat, mix together thoroughly before eating. Will last for 4-5 days in the fridge.

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Banana Bro'cakes

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Banana Bro'cakes

Pancakes are every person’s dream on a slow Sunday morning. As a fitness and health professional, I know my waistline can’t afford to have the real deal every damn weekend, so I made it my mission to perfect the protein pancake…..and I did.

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Sea Salt & Vanilla Cashew Milk

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Sea Salt & Vanilla Cashew Milk

Milk these days is not what it used to be; non-fat, skim, pasteurized, homogenized, organic, 2%, fortified, yada yada yada. All of these options are not the healthiest as milk is one of the most processed “staples” people use today. Finding it in its raw form is extremely hard

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Bananas Foster Parfait

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Bananas Foster Parfait

This past month, Manitoba Harvest sent me a package of their Hemp Hearts to try out and review. I had never even heard of these bad boys before, but with my new found love for all things hemp, I knew I was in for a treat

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