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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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.
Valentine's Day is coming! It's a day to celebrate all things love...and of course, chocolate. These raw cookie dough bites are a perfect Valentine's Day treat and will satisfy that sweet tooth without wrecking your waistline.
Cashews have been the base of a lot of my recipes lately (like this Sea Salt & Vanilla Cashew Milk). They are so versatile; a smooth buttery flavor paired with a thicker texture elevates any recipe to the next level.
Cashews also pack a nutrient punch compared to their other nut counterparts. They are chalk full of Vitamin K, E & B6, minerals like Copper, Zinc, Magnesium & Iron, and healthy fats yet are still considered a low fat nut (so you won't overeat like you do with peanuts). Cashews are the bomb.
I have been craving cookie dough like a madwoman lately. If I had to choose one thing that was my weakness when it comes to food it would definitely be cookie dough, chocolate chip to be exact. So with Valentine's Day coming up fast, I set out to experiment with making my own version of cookie dough.
And of course I had to include chocolate....
Give these Cashew Cookie Dough Bites a go for your lover pie, your friends, or yourself this V-Day and spread the love one bite at a time <3...they are also great for a post-workout treat!
If you make these Raw Cashew Cookie Dough Bites or any recipe from TWR, show me on Instagram using the #thewellnessrookie for a chance to be featured. I love seeing all your creations!
Cookie Dough Balls
- 1/3 c raw cashews
- 2 tbsp chia seed
- 4 tbsp peanut butter*
- 1 tbsp maple syrup
- 2 tbsp coconut oil
- 1.5 scoops vanilla protein powder**
- 1 tbsp cacao nibs
- 2 tbsp dried cherries (or raisins)
- 1 tsp vanilla extract
- 1 tsp coconut oil
- 3 squares dark chocolate (at least 80% cacao)
Combine all cookie dough bite ingredients in food processor. Blend on high until well combined. May have to stop every 20-30 seconds and scrape sides with a spatula. Scoop and roll into 1-inch bite-sized balls (makes about 12-14). Place in glass container and place in fridge to cool.
Meanwhile, place chocolate drizzle ingredients (coconut oil and dark chocolate) into small microwaveable dish and heat until it starts to melt. Take out and stir constantly until well combined and completely melted. Take cookie dough balls out of fridge and drizzle chocolate sauce over the top as desired. Store in airtight container in fridge.
*I use Santa Cruz Organics Dark Roast PB....to die for and only ingredient is peanuts. May substitute with any nut butter.
**My favorite clean, lean & green protein powder that tastes great is Sun Warrior Vegan Protein.
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.
- 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
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!
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....
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...
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!
- 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)
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.
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.
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
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
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
My chips and salsa obsession rivals that of my love for all things cookies. This is a healthier version of my favorite Tollhouse cookie dough recipe.
Greek yogurt is not only great for your gut health with all of its probiotics, but it is full of protein (almost 25 grams/serving) which makes it a great snack or post-workout option
These no-bake bites are so easy and perfect for on-the-go snacks, a pre-workout fuel, or a post-workout protein source. I sometimes have them at night to fix my predominant sweet tooth.