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Vegan Buffalo Bites

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Vegan Buffalo Bites

Try these healthy buffalo wings for the big game that will satisfy even the pickiest of wing lovers.

healthy wing recipe

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.

vegan wings

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.

healthy super bowl recipe

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.

paleo ranch dressing

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!

healthy game day recipe

Like this recipe? Show me! I love seeing everyone trying out these recipes. Just use the #thewellnessrookie on Instagram for a chance to be featured. 

healthy wings

Ingredients

Cauliflower Buff’s

  • 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

Paleo Ranch

  • 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

Recipe

Buff's

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

Paleo Ranch

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

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Spicy Ginger Ahi Poke

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Spicy Ginger Ahi Poke

This one's for all you sushi lovers out there that need an easy, at-home sushi recipe that tastes just like (if not better than) your favorite sushi joint. This poke salad is the bomb.com.

ahi poke salad

I'm a sushi die hard. I first tried Ahi Poke down in Newport Beach at Bear Flag Fish Co. and instantly fell head over heels for raw fish, especially a fresh piece of Ahi Tuna.

Now, raw fish may not be for everyone. But for those that are sushi lovers, I swear we fish fans crave it all day, every day.

When it comes to making sushi at home, it may seem like a daunting task. Questions start to arise and doubt starts to form. How do I choose the right fish? Where can I buy Japanese ingredients? How in the hell do I roll sushi rolls?

how to make sushi at home

In reality, making a sushi-inspired dish doesn't have to be that complicated. That's why I set out to show you how making sushi at home is way easier than you think. It's also wayyyy less expensive than dining out at a sushi joint, especially in the boonies of Montana where the nearest ocean is 3 states away. 

ahi poke salad avocado

This Spicy Ginger Ahi Poke combines some of my favorite ingredients that you probably already have in your kitchen. All you need is some really damn good fish.

ahi poke recipe

I love seeing you try my recipes from TWR! If you make one of my eats, be sure to tag me on Insta and use the #thewellnessrookie for a chance to be featured <3

poke recipe
ahi poke recipe

INGREDIENTS

  • 1/4 lb fresh Ahi
  • 1/2 lime
  • 1 tbsp sesame oil
  • 1 tbsp coconut aminos*
  • 1/2 avocado
  • 2 green onions
  • 1/4 tsp wasabi
  • 4 pieces pickled ginger
  • 1/4 tsp pickled ginger juice
  • 1/4 tsp Himalayan pink salt
  • 1/2 tsp red pepper flakes

DIRECTIONS

Cut Ahi Tuna into small, bit-sized pieces using sharp knife and place into medium bowl. Wash cutting board and knife thoroughly. Then, chop pickled ginger, avocado & green onions into small pieces and place in bowl (avocado can be the same size as Ahi pieces). Squeeze lime into bowl. Add in ginger juice, coconut aminos, wasabi, sesame oil, salt, & red pepper flakes. Stir until everything is well mixed. Eat right away or store in fridge for 24 hours.

*Coconut Aminos is a soy & gluten-free version of soy sauce. You may use Tamari or Soy Sauce instead.

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Thai-Inspired Beef Bone Broth

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Thai-Inspired Beef Bone Broth

Bone broth is all the rage in the world of health and wellness lately, and for very good reason. This light and refreshing bone broth recipe uses one of my favorite Montana companies, Yellowstone Grassfed Beef, and is inspired by one of my favorite cuisnes; Thai. Enjoy! 

Bone broth is all the rage. Lately, it's been popping up everywhere from local cafes to the diets of A-list stars like Salma Hayek and Kobe Bryant...and for really good reason.

The health value in bone broth leaves little for comparison as it's one of the most nutrient-dense foods we can consume. So move over coconut oil, bone broth is here to stay.

There are lots of health benefits to consuming bone broth. For starters, it's incredible for your gut health.

-The gelatin in the broth can heal and seal your intestines which promote a healthy digestion.

-There is also collagen in there which can help your hair, skin and nails look vibrant and fresh.

-The high concentration of minerals make bone broth a "superfood" which can strengthen your immune system.

-The Phosphorous, magnesium and calcium from the bones seep out into the broth, which in turn help strengthen your own bones.

-And finally, bone broth can even protect your joints....bye, bye glucosamine pills!

Like the wellness rookie I am, when I first heard of bone broth being used as a superfood, I knew I had to try it. Also like the wellness rookie I am, when I first heard of it, I thought it would be wayyyy over my head so I never made an attempt *cue sad music

Until recently, I had no idea where to even get straight up bones. Do I have to hunt an animal myself? Do I have to reach out to a local rancher? Search for days online? These were the silly questions running through my mind.

Then, something wonderful came along....Yellowstone Grassfed Beef. As a local Montana company, YGB offers 100% grassfed beef that is not only environmentally sustainable, but humanely produced as well. The best part? It's available both in stores (for all my local babes) AND online. 

Now, you're probably wondering why grassfed?

Well here is a little look at a couple facts....First off, grassfed animals are significantly lower in fat than grainfed animals, but it's the type of fat that matters. Grassfed animals have a higher ratio of omega 3's to omega 6's than grainfed, which we know are the good fats that we should be consuming more of. Second off, there are new studies out there that show grassfed meats can help lower our risk of cancer compared to grainfed meats because of their higher CLA content (another good type of fat). You can read more about the insane health benefits of grassfed meat HERE

In other words, you are what you eat.

So back to my story; YGB came along and gave me a couple of their products to test out. I already had tried their ground beef in my Jalapeno Popper Meatballs, so I was thrilled to have the chance to play around with their other products...like the Grassfed Beef Soup Bone for my bone broth recipe!! 

I did a little research and consulted the Queen of all cooks, my mommy, and decided to give bone broth a shot. After some trial and error, I came up with a light and refreshing bone broth recipe that hit the nail on the head.

Inspired by my favorite cuisine, I present to you Thai-Inspired Beef Bone Broth, but WARNING: it may make you #healthyAF

Like it? Love it? Show me! I love seeing you try out my recipes so snap a pic and tag me on insta! Use the #thewellnessrookie

INGREDIENTS

  • 2 lbs YGB Beef Soup Bones
  • 5 c water
  • 1 tsp Himalayan pink salt
  • 1 tsp black pepper
  • 1 tsp garlic powder
  • 1 tsp freshly grated ginger
  • 3 garlic cloves
  • 8 crimini mushrooms
  • 1/2 yellow onion
  • 6 fresh basil leaves
  • 1 tbsp ghee

DIRECTIONS

Put bones, water, salt, pepper and garlic powder in large crockpot on low heat for 4 hours. After 4 hours, heat ghee in large sauce pan on medium heat. Chop garlic cloves, mushrooms and onion and place in sauce pan with ghee. Let simmer, stirring occasionally, until mushrooms are almost cooked. Remove from heat and place ingredients into crockpot. Let crockpot sit for another 3 hours. After 3 more hours, finely chop basil and add to crockpot. Add in grated ginger as well. Let sit for one more hour. Turn off heat and enjoy! Store in fridge or freeze for later use.

TIP: Try cooking quinoa with the bone broth in place of the water. Yummy!

NOTE: Cooled bone broth will form a gel-like texture. This may be gross looking, but it's completely normal! This is where you can really see all of the health benefits being offered :) Food is fuel. 

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Roasted Jalapeno Popper Cauliflower Soup

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Roasted Jalapeno Popper Cauliflower Soup

As the definition of a seasonal eater, I crave soup all damn day during the winter months. It's filling, it keeps you warm and toasty, and there are so many ways to prepare it that I could eat it every day for a month and never have the same soup twice....

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Enchilada Stuffed Sweets

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Enchilada Stuffed Sweets

Sweet Potatoes are a great complex carbohydrate source to help feed the athlete in us all. They are higher in vitamins and minerals than their white potato counterpart

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Caprese Pizzabello's

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Caprese Pizzabello's

Ever crave pizza? I do...like ALLLL the time (I blame my mother). Using a portobello mushroom in place of the pizza crust is almost as good as the real thing...well we can pretend anyway

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Jalapeno Popper Meatballs

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Jalapeno Popper Meatballs

This is my go-to meal when I want to have people over for dinner, have a stay-at-home date night or just am craving something savory. High in protein and good fats with no shortage on flavor

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Spicy Thai Stir-Fry

This stir-fry is both filling and nutrient-dense. Try not to overcook the vegetables as they lose more nutrients the longer they cook. I like to make mine spicier by topping the final product with chile paste, but I'm a spice-aholic. Let it burn!!

INGREDIENTS:
-1 whole organic chicken breast
-1 tbsp coconut oil
-1 tbsp sesame oil
-2 tbsp natural peanut butter
-1 tbsp coconut aminos
-1 tbsp chile paste
-2 bell peppers (yellow/red)
-1 c. bean sprouts
-2 c. broccoli
-1 c. baby portobello mushrooms
-1/2 jalapeno
-1/4 cilantro
-1/4 c. whole peanuts
-pepper
-sea salt
-garlic powder

METHOD:
Heat up coconut oil on high in large fry pan. Place sliced chicken breast in pan and add pepper, salt and garlic powder. Turn occasionally until almost cooked. Add in sesame oil, coconut aminos, chile paste, and all vegetables. Continuously stir and let simmer. Add in peanut butter and keep stirring. Cook for about 5 minutes or until vegetable are slightly soft (overcooking them reduces nutrient content). Remove from heat and enjoy topped with peanuts and cilantro.

Serves about 3.
 

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