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Raw Sugar Cookie Bites


Raw Sugar Cookie Bites

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.

raw and healthy version of a sugar cookie. great healthy holiday cookie recipe!

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. 

raw and healthy version of a sugar cookie. great healthy holiday cookie recipe!
raw and healthy version of a sugar cookie. great healthy holiday cookie recipe!

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. 

raw and healthy version of a sugar cookie. great healthy holiday cookie recipe!

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. 

raw and healthy version of a sugar cookie. great healthy holiday cookie recipe!

If you dig TWR recipes, show me! I love seeing people trying out my experiments. Just post a photo on Insta and use the #TheWellnessRookie for a chance to be featured!

raw and healthy version of a sugar cookie. great healthy holiday cookie recipe!

Raw Sugar Cookie Bites (makes 12-15 servings)



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!




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.





Paleo Chocolate Mousse


Paleo Chocolate Mousse

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.

paleo friendly dessert

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.

healthy chocolate mousse

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.

avocado mousse

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.

paleo chocolate mousse

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!!!


LOVE Bites

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LOVE Bites

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.

healthy valentine treat

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.

paleo dessert

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.

date balls

Whatever your stance is on Valentine's Day, here are some very sweet treats to keep your spirits and love vibes high.

healthy valentine treat

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!

raw dessert

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

healthy valentine recipe


  • 1 c raw cashews
  • 12-15 pitted medjool dates
  • 2 tbsp cacao powder 
  • 1/4 tsp himalayan pink salt
  • 1 tbsp maple syrup


Toppings (optional):



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.



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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



Vanilla Butter Fudge


Vanilla Butter Fudge

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...

peanut butter fudge recipe

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.

healthy sweets

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. 

healthy reeses

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

healthy dessert
easy sweet treat








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.




Salted Mint Hot Cocoa


Salted Mint Hot Cocoa

Try this healthy, guilt-free version of hot chocolate next time you're craving something sweet this winter season. Easy and satisfying.

healthy hot cocoa

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.

vegan hot chocolate

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.

dairy free hot chocolate
healthy hot cocoa

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!


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. 



Sea Salt + Maple Walnut Butter


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


  • 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!

walnut butter





Peanut Butter Banana Bread


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 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


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
  • 1 tbsp peanut butter
  • 1 tbsp coconut oil
  • 1 tsp pure maple syrup


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. 



Raspberry + Vanilla Chia Seed Jam


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.


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


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 least in the nooks and crannies of Bozeman, Montana. So I thought why not make my own.


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!



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


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.


Raw Cashew Cookie Dough Bites


Raw Cashew Cookie Dough Bites

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

Chocolate Drizzle

  • 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 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.