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Vegan-Friendly Watermelon Poke


Vegan-Friendly Watermelon Poke

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. 

watermelon poke recipe

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.

vegan poke salad

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. 

watermelon poke salad

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!

vegan-friendly watermelon poke recipe


  • 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??


Mexican Street Fries + Spicy Ketchup


Mexican Street Fries + Spicy Ketchup

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.

baked sweet potato fries

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.



Dig the recipes I create on TWR? Show me! I love seeing y'all making TWR eats so post a picture on Instagram and use the #thewellnessrookie for a chance to be features!




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


Spicy Ketchup

  • 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.





Vegan Buffalo Bites


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


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



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



Peanut Butter Cream Chia Pudding


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!




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. 


Stupid-Easy Guacamole


Stupid-Easy Guacamole

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. 

easy guacamole recipe


  • 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.


Asian Summer Slaw


Asian Summer Slaw

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…


Dig this recipe? Show me! I love seeing the squad trying my recipes out so be sure to tag me on social media and use the #TheWellnessRookie for a chance to be featured!



Serves 8


·      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. 



Avocado Toast Bites


Avocado Toast Bites

Hosting a Super Bowl party or attending one yourself? This is a crowd-pleasing & healthy game day appetizer paired against those greasy chips, nachos, lil smokies and sugar-filled cookies galore. 


As a Charger's fan since birth, I love football. Also being that I am a Charger's fan, I care more about the food during the Super Bowl than the actual game itself. 

This Sunday is no different. I'm looking forward to the good company, great commercials and the tasty eats everyone is going to bring. Of course, as the health guru in the group, I plan on bringing the healthy-ish snacks that can be enjoyed by everyone. 


One of my favorite things to snack on lately has been avocado toast. It's a healthy option that takes less than 5 minutes to prepare, and when you have a perfectly ripe avocado, it's pretty hard to beat. I've been experimenting with different flavor combinations and trying to find out what works and what doesn't.


The first combination I absolutely love has been a Caprese version with fresh basil, mozzarella, and cherry tomatoes, drizzled with a balsamic reduction. The second is a sweet and savory combo topped with fresh goat cheese and raw honey (trust me, it's to die for). The last is a spin on the plain version, with crushed red pepper flakes, sea salt and cracked pepper.

I cut each piece of toast into four bite-sized pieces. They are delicious, easy on the eyes and give your Super Bowl party a chic and healthy flair.

If you make this healthy Super Bowl appetizer or any of the recipes on TWR be sure to tag #thewellnessrookie on Insta and show me your eats! I love seeing all the rookies giving health a go <3



  • 1 small ripe avocado
  • 3 slices of bread** (I use Dave's Killer thin-slice)
  • 2 oz fresh mozzarella
  • 2 fresh basil leaves
  • 4 tbsp balsamic vinegar
  • 4 cherry tomatoes
  • 1 tbsp chevre (goat cheese)
  • 1 tbsp raw honey (melted)
  • 1/2 tsp red pepper flakes
  • 1/2 tsp cracked pepper
  • 1/2 tsp Himalayan pink salt


Place bread in a toaster oven and toast until dark golden brown (you want them crispy enough to have a good crunch). Scoop avocado out and portion evenly onto toast. Smash and spread avocado over toast with a fork.

Caprese: Heat balsamic in small sauce pan over med-low heat, stirring constantly. May take up to 10 minutes until thicker texture is reached. Be careful not to burn. Once finished, remove from heat and let cool. Slice mozzarella, basil and tomato separately. Place evenly atop the avocado on toast. Drizzle balsamic over toast. Cut into 4 squares.

Goat Cheese + Honey: Break chevre into small pieces. Place evenly onto piece of avocado toast. Melt honey in microwave for 10-15 seconds. Then, drizzle over toast. Cut into 4 squares.

Plain: Sprinkle red pepper flakes, sea salt and pepper evenly over piece of avocado toast. Cut into 4 squares.

**Makes 12 bites

In the mood for something sweet? Try these Skinny No-Bake cookies for a Super Bowl Dessert instead!