Category Archives: Healthy Meals

3 Ingredient Vegan Pancakes! + a super easy, healthy syrup!


I’m a BIG bruncher. Mostly because I love mimosas but I also love breakfast food. A lot of people I know have a hard time eating breakfast. Nope, not me. I’ll never skip breakfast because it is my faveeee.

+ eating breakfast is SO good for you! It speeds up your metabolism + sets the tone for a super productive day. We just posted about this over on Bowed Arrows. Chchcheck it out here!

I used to be the girl that was always early to everything. + then some switch flipped + I am often a few minutes late or pulling in just on time – WTH. Because of this lovely transformation, I’ve had to adapt + figure out some quick + easy breakfast options. This breakfast smoothie is still my all time fave. But I’m also doing my Ezekial or Veganic toast with this 5 sec jam quite often. Food prep is my jam as well. I just found a super healthy vegan banana nut bread (I will be posting the recipe for soon) that is perfect for packaging into little baggies for the entire week!

When you have a little more time to brunch + enjoy some champs with fresh watermelon juice, you can whip up these 3 ingredient vegan pancakes! Super easy + super healthy.



Vegan Pancakes:

♥ 1 ripe banana

♥ 1-2 spoonfuls of chia seeds

♥ 2 TBSP ground flax seed mixed with 6 TBSP water



Throw all ingredients into blender + blend! You may need to add a little extra water. I added some almond milk to help it blend. Let sit for about 15 minutes. Turn burner on low to heat your griddle + add a little coconut oil to it. Spoon silver dollar sized onto your warm griddle. They will take a little longer to cook (about 3-5 min per side) so be patient.



Berry Orange Syrup:

♥ 6-8 organic pitted dates

♥ 1 handful berries of your choice (I used blackberries)

♥  3/4 – 1 cup water (start small + add more if it’s too think)

♥ 1 tsp pure organic vanilla

♥ orange zest + juice {optional}

Throw all ingredients into your food processor or magic bullet + blend! You can warm in a small saucepan on the stove if you choose to. Pour onto your vegan pancakes + enjoy!




Definitely boyfriend approved! JorBabe couldn’t get enough.

I am not a full on vegan but I do feel much better when I am eating less animal products. There is so much bad, fatty cholesterol in animal products + too much of it is harmful to our bodies (watch “Forks Over Knives”). I have never really enjoyed the taste of meat so i usually try pretty hard to cut that out of my diet. Eggs + cheese are a weakness of mine + I’ll have them occasionally. But I really enjoy creating or finding vegan recipes because they are SOO good + taste like the real thing. + if you eat a wholesome diet of tons of veggies, some whole grains, some nuts + some fruit, you will still get the proper nutrients your body needs!

I’m all about being healthy + feeling great.




Salads are just the most amazing meal in the world. They are SO easy + so flippin’ tasty! Plus, there are so many different options to try so you never get bored.

I love salad always but especially on a nice, warm day with a chilled glass of chardonnay. Heaveeeen.

Lately, I’ve been on a real salad kick. The Greek Quinoa salad (recipe here) is my fave to take to work! Keeps me full + energized all day long. For dinners, I like to experiment + try new things every week.


This week I decided to do an old classic: BBQ Chicken Salad. I also decided to set it all up as a salad bar so that guests could have a little more fun with it!

Growing up my mother used to always take us to this place called Souper Salad + I thought it was the coolest thing ever. So many different kinds of veggies + it was all up to me to create my own salad. I thought I was the coolest “big” kid back then. Brings back such fun memories!

+ now I’m beginning to see why I’m so addicted to the salad bar at Whole Foods + Mother’s Market. Seriously could eat there everyday. Every. Damn. Day.


BBQ Chicken Salad:

  • lettuce of your choice (I used spinach and mixed greens)
  • 3 tomatoes, chopped
  • 1/2 bag frozen corn (Make sure you buy organic! My motto: say heck no to GMO!)
  • 1 can black beans
  • 3 small avocados
  • 1/2 lb chicken, cooked + shredded (omit for Vegan/Vegetarian option)
  • 3 carrots, shredded
  • purple onion chopped
  • limes, sliced
  • tortilla chips (I squeeze them in my hands to crush them into smaller pieces)
  • black pepper
  • dressing of your choice


Just put everything out into individual bowls, set out your dressing, plates, utensils + let everyone dig in! This was enough for about 4-5 people depending on their appetites.


For the dressing, I prefer to use vinegar + either olive or sesame oil. It’s really good if you like that kind of stuff. If not, go for the ranch + BBQ (I added a small amount of BBQ)! Just remember to ease up on the dressing so you aren’t getting those dang empty cals. Less is more.


Broccoli Mushroom Stir Fry: Oh Baby Oh Babyyy


When I was younger I used to strongly dislike mushrooms. My cousin used to tell me that they had eyelashes in them. Eventually I grew up + realized he was a big fat liar but I still couldn’t manage to get that gross image out of my head. Like, come on, they totally look like they do have eyelashes.

+ then I tried them + realized that eyelashes or not, mushrooms are frickin’ delicious! + let’s just talk about how good they are for you! Mushrooms are naturally low in sodium, fat, cholesterol + calories. They are rich in vitamins B, C + D + they are rich in potassium + fiber. The high level of antioxidants present in mushrooms helps prevent cancer + diabetes + promotes heart health, immunity + healthy weight (more here).


Since starting this blog + Bowed Arrows, it seems that I don’t have time to be bored anymore. I also don’t have much time to make elaborate dinners so quick + easy are things I love! Sometimes it’s hard to find quick, easy + healthy recipes but they are definitely out there. You just need to get creative + put in the effort to find them.


Stir-frys are probably one of the easiest things to make. You just chop up some veggies, choose your meat (if you even want to have meat) + throw it all in a pan. Put a little on top of brown rice or quinoa + you’re set! Plus, it makes the best leftovers to take to work! + you can always mix it up + come up with new creations. On this particular night, I was craving mushrooms + brocc.

Broccoli Mushroom Stir-fry:

  • 1 lb boneless skinless chicken breast chopped (omit for vegan/vegetarian option)
  • 1 cup organic bone broth (use veggie broth for vegan/vegetarian option)
  • 1/4 cup raw organic honey (sub pure maple syrup here for vegan option)
  • 1/4 cup coconut aminos
  • 4 garlic cloves, chopped
  • 1 TBSP fresh grated ginger ( Of course I add more bc I love it)
  • 2 TSP sesame oil
  • Coconut oil
  • 6 cups broccoli
  • 1 bunch of green onions, chopped
  • 2 cups organic mushrooms, chopped


Put coconut oil into a pan with the chicken + cook over medium heat until done. Move chicken into a bowl. (skip this step for vegetarian option!) In same pan you cooked the chicken, add more coconut oil + cook broccoli + mushrooms until tender. Add sauce (broth, honey, coconut aminos, ginger, garlic + sesame oil) + bring to a boil over medium heat, stirring constantly. Simmer 3-5 minutes then toss chicken + green onions in. Simmer for another 3 minutes. Serve over brown rice or quinoa.



If you love spice as much as I do, add some Siracha or red pepper flakes. It’s seriously soooo good.

It’s amazing just how great clean eating can taste if you do it right! No more burgers, fries + pizza for dinner every night. Mix it up with some healthy food. The healthier you start to eat, the better you will feel. + your body will also stop craving the bad food.

I still love love love to eat pizza + enjoy In N Out once in awhile but boy does my body hate me when I do. I get the worst stomach aches + feel so lethargic. It makes me never want to eat badly again. Train your body + mind + you will live a long, healthy, feel-good life♥


What are your favorite quick + healthy go-to meals?


| Coconut Aminos here |

Easy breezy southwest flatbread


Life gets crazy busy- early mornin’ gym sessions, 8-10 hour workdays, friends, family, etc., etc., etc. Oftentimes, the last thing I want to do is come home + make some elaborate dinner. Don’t get me wrong, I love to cook but I love to do it when I have more time + with a glass (or 3) of wine. + that usually only happens on the weekends.

Wait…the elaborate cooking usually only happens on the weekends but the wine happens a lil more often than that…

That being said, my brain wheels are constantly spinning trying to put together delish, healthy, easy dinners. + boy do they spin well. This Southwest Flatbread is sososo good! ESP on a warm night with a Cindy Marg.


Cindy Margs (named after my mother because she is the queen of marg making) are super famous around here. My mother has nailed the perfect marg + they are always stocked in the freezer ready to go. She’ll never share her recipe but she willlll share her margs because she’s an angel like that.


Easy Breezy Southwest Flatbread:

  • 2-3 pieces of whole grain naan
  • The best dang guac ever {recipe hereee!}
  • tomatoes
  • jalapeños or hatch green chile (if you’re feelin’ spicyy)
  • organic corn
  • cilantro



Toast the naan in the oven to your liking. You don’t want it to get soggy when you put the best dang guac (EVER) on. Chop up your goodies and mix together with the corn. Once the naan is toasted, spread the guac evenly onto the naan then sprinkle on the goodies. Add cilantro if you like it (I love it- but what don’t I love?) + then some green chile if you’re feelin’ feisty + like it hot hot hot (guilty!). Cut into little pieces + serve! + then die over how amazing it is. J-slash-K, don’t die.


Hope you love it as much as we do! xx

| Hatch Green Chile here |

All about that Greek Quinoa Salad


I love easy + healthy + this is both! Such a quick prep time + so deliciously nutritious.

When you work a full-time job, you don’t have a lot of time to mess around or much energy to waste. I’m not entirely sure where it all goes. If anyone could help a sista with figuring that out, it’d be much appreciated!

The last thing I want for lunch is some fast food or some microwavable laboratory experiment. Sometimes I take leftovers but I’m not really into that whole microwave thing (for health reasons) so I try to stay away from it.


I like to prep this the night before my work week starts that way I have it ready to go. It’s seriously so yummy and so filling!

Greek Quinoa Salad:

  • 1 1/2 cups uncooked quinoa
  • 1 cucumber
  • 1/2 pint cherry tomatoes
  • 1 cup kalamata olives
  • kale
  • feta cheese (leave this out for vegan option)
  • ground black pepper
  • This awesome Greek dressing or dressing of choice (I like to use Bragg’s Raw Unfiltered Apple Cider Vinegar + olive oil)



Prep your quinoa as directed. Once cooked, chill. While the quinoa is chilling, chop your cucumbers, tomatoes + kalamata olives. Combine these with the quinoa. Once it’s all chilled, serve atop a handful of kale. Sprinkle on some feta + dress.


I usually stop after the quinoa, veggies + olives have been mixed together. I store this in a container in the fridge + every morning before work I combine it with kale, feta + fresh ground black pepper. I have a set of olive oil + Bragg’s vinegar at work. Once I’m hungry for lunch, I just add a little olive oil + vinegar! You’ll make your coworkers so jeal. It’s just mmm mmm good. + did I mention how healthy it is?!



| Bragg’s Vinegar here |

OHHMYYGAGA: Dessert for breakfast with this breakfast smoothie


Soooo…don’t get addicted to this flippin’ delishh breakfast smoothie. If you like dessert (me me mee), you’ll love waking up to enjoy this. You’ll go to bed excited to wake up in the morning. You might even dream about it. It’s that good. + the best part about it? It’s packed full (like seriously packed…you’ll see what I mean) of body good yumminess!

Sometimes I wake up early with JorBabe just to make him ( one. I mean, what other breakfast is worth waking up early for?? Jor loves this smooth too! If JorBabe is a happy camper, I’m a happy camper. WIN WIN.


Breakfast really is the most important meal of the day. You’ve gone all night without eating so make sure you get something in you to keep that metabolism going strong. + make sure it’s something good for you so you start your day off on the right track!


Breakfast Dessert Smoothie:

  • 1 frozen banana
  • 2 dates, pitted
  • 1/4 TSP spirulina (absorbs free radicals in the body)
  • 1/4 TSP chlorella (fights free radicals, increases good bacteria in the GI tract)
  • 1/4 TSP cinnamon
  • 1 TSP bee pollen (enhanced energy, skin smoother, immune booster, allergy alleviation – see more here!)
  • 1 TSP ground flax (fiber, omega-3s, cancer-fighting lignans)
  • 1 TSP raw cacao powder (lots of antioxidants! anti-inflammatory, anti-aging)
  • 1 TSP green superfood
  • 1 TBS chia seeds (heart health, regularity, healthy weight)
  • 1 TBS maca powder (stamina)
  • 1 TBS almond butter (or organic PB…I like to switch it up sometimes)
  • 1-1 1/2 cups coconut or almond milk [make sure there is no nasty carageenan in it!]
  • 6 ice cubes


…see, I told you it was jam-packed full of body good stuff. + it’s easy- just toss everything into your Nurtibullet or whatever you use to blend your smooths and TADA! You’re ready to run out the door and enjoy this on the way to work. It seriously makes my 45 min commute seem like a breeeze.



 Spirulina here | Chlorella here | Ground Flax here | Raw Cacao here | Green Superfood here

Chia Seeds here |Maca here | Nutribullet here

Hope you aren’t hangry: Spicy Lime Mashed Yams


Seriously though, this is the best dang mashed anything I’ve EVER had. I lovee spicy, I lovee lime and I lovee yams! + it is sooooo easy to make!

Yams are great for you! They’re the healthy kind of carbs with lots of dietary fiber. This keeps you fuller longer + keeps your blood sugar levels even. Aside from fiber, they also provide good amounts of Vitamin C (think infection fighting, quick wound healing, anti-aging, strong bones + healthy immune systems), potassium, manganese + B vitamins (hellllooo increased metabolism!).


So I found this recipe + had to make it right away. Ciarra used Sweet Potatoes but I only had yams on hand + like I said, I had to make it right away. Plus, IMO, yams > sweet potatoes. I also mixed the recipe up a bit to fit the needs of my lil taste buds because they get pretty dang demanding. ESP when the hangry hits.


Spicy Lime Mashed Yams:

  • 3 yams
  • 2 TBS coconut oil <<< seriously the best thing to ever hit planet earth
  • 3 TSP lime zest (BC I LOVE LIME)
  • Juice of 1 lime (^^^)
  • 1 TSP pink himalayan salt
  • 1/2 TSP  ground coriander
  • 1/2 TSP cayenne pepper (I used 1 TSP bc spice is just tooo good)
  • 1 TSP ground black pepper
  • 1 TSP garlic powder


Peel + cube the yams so that they cook a little faster. Put these in a pot with water + boil for about 30 minutes or until they are tender enough to mash. While the yams are cooking, mix the rest of the ingredients together in a bowl. Once the yams are tender enough, drain the water from the pot + add in your little spicy, limey, coconutty goodness . Get your masher + mash away! Garnish with a little lime and try not to eat the whole dang pot. You’ll learn how much self-control you have with this recipe. Serious NOMS.


Enjoy! xx

Coconut Oil found here | Himalayan Salt found here

Babewiches: Breakfast sandwiches that will bring all the boys (or girls) to the yard


Have I ever told you that breakfast is my fav meal? Because it is. I mean, BACON. Yea yea yea, I know it’s awful for you but every once in awhile it’s okay. Moderation, people! Keep yourself happy!

Breakfast is key to starting your day on the right track. You need the fuel for mental awareness + it helps you make smarter eating choices throughout the day! It’s also important to get something in your tummy in order to keep your metabolism going. I know we all stress about gaining weight so eat something to prevent your body from freaking out + going into starvation mode. Eating breakfast is one of the top ways to control your weight.

But you want to make sure you’re fueling your body with healthy breakfasts. No more Lucky Charms or chocolate chip pancakes covered in sugary syrup. No more cinnamon rolls. <<<once in awhile is totally fine>>>

JorBabe used to skip breakfast (because to him, sleep > eating) + just wouldn’t feel great throughout the morning. I decided to help him out with that by putting some to-go breakfast options in the house.


Something I make every so often is probably one of my favorites + the cutest idea ever! I found the idea through Taralynn of Simply Taralynn. I just renamed them (+ changed a few ingreds around) from Breakfast Sandwiches to BABEwiches because Jor is a total BABE. Sorry for gettin’ all mushy gushy but it’s tots true.


  • Ezekial english muffins (they come in packs of 6)
  • all-natural turkey bacon
  • egg whites (I buy the all-natural in the carton)
  • tomatoes
  • red onions
  • spinach
  • ground black pepper
  • pepper-jack cheese (BC it’s JorBabe’s fave)



Preheat oven to 350 degrees and line the bacon on a baking sheet. Grease your muffin tin with coconut oil (withstands high heat well). Chop veggies + place into muffin slots. Pour the egg whites to the brim of each slot + sprinkle with black pepper. Put both your sheet of bacon + your muffin tin of yummy eggs in for about 15-20 minutes, sometimes longer so be sure to check. Once done, set out to cool.


Take your english muffins + slice in half. Add cheese to one side then top with bacon + egg muffin. Put the top half of your english muffin on. Once all sandwiches have been put together place in a 425 degree oven. Toast on each side for about 5-6 minutes.

See ya later Mcdonald’s/Chic-Fil-A/Carl’s/Burger King!


Now you are ready to wrap them up. I cut 6 circles out of cardstock + decorated them. On one side I put the day of the week + on the other side I wrote a sweet little note. Wrap each sandwich up in wax paper + attach your label. Now it’s time to put in the freezer + leave for the Babe to grab on his way out the door!

These can be warmed in the microwave  for 1 1/2 – 2 minutes (CRINGE) or in a toaster-oven for about 5-10 (the better option).


Anyone can be a candidate for these awesome + healthy breakfast BABEwiches! Could be fun to surprise your best friends or co-workers with! It would also be fun to make with your kiddos + let them design their own labels!

Anyone else have any great to-go options for a healthy breakfast?


Wouldn’t be fall without more pumpkin: Healthy Paleo Pumpkin Pancakes


Pumpkin is one of those special flavors. I love it but I only let myself OD on it during the fall/winter. If I had it year-round, I probably would be super sick of it + just not interested at all. It’s fun to keep it special +  it also adds another thing to look forward to for the holiday season!

I’ve had my share of pumpkin pancakes because I love everything about breakfast. It’s not the healthiest of all meals so I get super excited when I find or create a healthier version of a brunch staple.


These Paleo Pumpkin Pancakes are seriously so amazing! They take a little longer to cook than normal pancakes but I would gladly wait for anything pumpkin, ESP. when it’s on the healthier side. Just pour yourself some champagne, add a little fresh squeezed OJ + they’ll be done before you know it!


Paleo Pumpkin Pancakes:

  • 2 eggs, whisked
  • 1/2 cup pure organic pumpkin (soso good for you!)
  • 2 TBS raw honey
  • 1 TSP vanilla
  • 2/3 cup almond flour/meal
  • 1 TSP pumpkin pie spice
  • 1/4 TSP baking soda
  • Coconut oil to grease the pan



In a small bowl combine the two eggs, pumpkin, honey + vanilla. In a medium bowl, mix the almond flour, pumpkin spice + baking soda. Pour the wet ingredients in with the dry + stir into a batter. Grease your pan with the coconut oil. Spoon batter onto your pan + cook slowly on low heat until both sides are browned. The smaller they are, they easier they are to flip. Makes about 6 pancakes.



I just ate mine plain because they were THAT GOOD. JorBabe had some pure maple syrup on his + loved them! You could also pair it with a little unsweetened apple butter. YUM!

If you’re really cravin’ pumpkin, you can make the Skinny Pumpkin Spice Latte to go with it! Recipe found here.