Loaded Sweet Potato

Carbo loaded to go watch the NYC Marathon this past Sunday with this loaded sweet potato! Topped with red peppers roasted in avocado oil, black beans, cilantro, and guac. This was 10/10 👌🏻

1 large sweet potato
1 red bell pepper
1/4 cup cooked black beans
Avocado oil
Guacamole- 1 ripe avocado, 1 lime, cilantro, ~1/8 sweet onion, 1 clove of garlic
Sea salt
Black pepper

1. Cut a small slit in the large sweet potato. Place the sweet potato in the microwave for ~5 minutes or until soft. Remove from the microwave and allow to cool. Once cool, open up the sweet potato lengthwise. Season with sea salt and black pepper.
2. Preheat the oven to 400 degrees.
3. Cut a red bell pepper into slices. Place the red pepper slices on a baking dish and bake in the oven with 1 tbsp of avocado oil for ~30 mins or until soft.
4. To make the guacamole- cut ~1/8 sweet onion into small pieces. Place the one clove of garlic through a garlic masher. In a bowl, combine the avocado, onion, and garlic. Add juice of 1/2 lime and season with salt and pepper. Mix until the consistency is even and guacamole is formed.
5. Top the sweet potato with black beans, roasted red pepper slices, 1/2 of the guacamole, and additional cilantro. Season with additional lime juice, salt, and pepper. Enjoy!

Fall Veggie Hash

Fall veggie hash for dinner last night! Made with roasted brussel sprouts, roasted sweet potatoes, carmelized apples, and roasted nuts. I’m literally gushing over this combo. It is gluten free, dairy free, and added sugar free. I think I know what dish I’m bringing to Friendsgiving this year! 🍂🍁

1 bag of shaved brussel sprouts (I got mine from Trader Joe’s)
1 large sweet potato
2 mini honey crisp apples (I got mine from Trader Joe’s)
1/4 cup pecans or walnuts
Coconut oil
Avocado oil
Sea Salt
Black Pepper

1. Preheat oven to 400 degrees.
2. Using a vegetable peeler, peel the outside of the sweet potato. Cut the sweet into cubes. Place the cubed sweet potatoes on a baking dish with a tbsp of avocado oil and season with salt and pepper. Cook the sweet potatoes for ~30 minutes or until soft with crispy edges.
3. Cut the mini honey crisp apples into slices. In a frying pan, saute the apple slices in 1 tbsp of coconut oil and cinnamon. Cook until the apples have softened.
4. Remove the mini apple slices from the pan and place off to the side. In the same pan, add the nuts and cook on low heat until the nuts begin to darken and appear “toasty.”
5. In a separate frying pan, saute the shaved brussel sprouts with a tbsp of avocado oil. Cook until the brussel sprouts have softened and are slightly crispy.
6. Combine the shaved brussel sprouts, sweet potatoes, apples, and nuts into a bowl and mix together. Place a portion of the vegetable hash on a plate and enjoy!

Blueberry Cacao Smoothie That Keeps Me Full For Hours

Starting off Monday with my go-to smoothie! I post this smoothie ALOT on my Instagram @wellbymel_ and that’s because it’s so damn easy, delicious, and all of the ingredients are super easy to have on hand. This is key for me because I travel so often, I always keep certain staples in my freezer and pantry so I don’t need to run to the grocery store the second I get home or get food delivered. This smoothie is low sugar and full of healthy fats to keep you full longer. I love it because I literally won’t even think about food for hours after I have this smoothie which I need esp on busy days. Here’s the recipe:

1/4 cup blueberries
3/4 cup riced cauliflower
1.5 scoop collagen peptides
1/2 avocado
1 scoop sunflower butter
2 spoonfuls cacao powder
2 tsp monkfruit sweetener
almond milk to get the right consistency
Optional toppings: cacao nibs and hemp seeds

Blend until smooth, too with toppings, and enjoy!

Lentil Bolognese with Spaghetti Squash

Lentil bolognese on spaghetti squash for dinner last night. I’m definitely on a kick with all of the fall seasonal foods, but especially spaghetti squash. It is so easy to make and I love subbing it for traditional pasta. This is gluten free, dairy free, added sugar free, and vegan/vegetarian.

1/2 cup dried lentils or 1 cup canned lentils
1 large carrot
1.5 cups tomato sauce
1/2 sweet onion
5 cloves garlic
dried basil
1 medium spaghetti squash
Avocado oil
1/2 cup water

1. Preheat oven to 400 degrees.
2. Heat spaghetti squash in the microwave for 5 mins to soften. After 5 mins, remove the spaghetti squash from the microwave and allow to cool. When cool, cut the spaghetti squash in half length wise and remove and discard seeds.
3. Place spaghetti squash in on a baking dish for 45-60 mins or until it has softened and you can remove the “spaghetti” with a fork.
4. Once finished, remove the spaghetti squash from the oven and allow to cool.
5. Peel the outside of the carrot and cut the carrot into small cubes.
6. In a pan, heat up avocado oil and add the carrot cubes to the pan. Cook for a few minutes or until the carrots begin to soften.
7. Cut up the sweet onion into small pieces and add to the pan with the carrots. Cook for 1-2 minutes.
8. Mince the garlic. Add additional avocado oil to the pan and place the minced garlic in the pan. Make sure the garlic is in the avocado oil so it can cook in the oil. Cook for about 30 seconds.
9. Add the lentils to the pan, tomato sauce, and water. Cook for a few minutes or until the bolognese begins to thicken
10. Season with salt, pepper, and dried basil.
11. Place the spaghetti squash on a plate and top with lentil bolognese.

Gluten Free, Dairy Free Pumpkin Bread

I made this pumpkin bread for fall this year and I’m loving it! It is gluten free and dairy free. It is sweetened with 5 dates and a tsp of monkfruit sweetener. It is made with all clean ingredients and super easy to make. Enjoy!

1 can pumpkin puree (not pumpkin pie filling)
1 cup tiger nut flour
1/2 cup coconut flour
1/3 cup coconut oil
1 tsp baking soda
2 eggs
1 cup almond milk
5 fresh medoolan dates (not dried)
Pumpkin pie spice
1/4 cup pumpkin seeds
1 tsp monkfruit sweetner

1. Preheat oven to 400 deg.
2. In a large bowl, mix pumpkin puree, tiger nut flour, coconut flour, and baking soda.
3. In a blender, add the almond milk and dates. Pulse until the mixture has an even consistency. Add the contents to the blender to the large bowl and mix.
4. Add Pumpkin Pie Spice, Cinnamon, and Nutmeg to the bowl and mix thoroughly.
5. Heat the coconut oil until fully melted and mix into the bowl.
6. Add 2 eggs to the bowl and mix until the entire bowl is evenly mixed.
7. Line a baking dish with parchment paper and add contents of the bowl to the baking dish.
8. In a blender, add 1/4 cup of pumpkin seeds. Pulse a few times until the pumpkin seeds are chopped. Distribute the chopped pumpkin seeds and 1 tsp monkfruit sweetner evenly across the top of the pumpkin bread mixture in the baking dish.
9. Place the baking dish in the oven for 1 hour.
10. After 1 hour, remove the baking dish to cool for 45 minutes to 1 hour.

Thai- inspired peanut spaghetti squash

I’m a huge fan of spaghetti squash, so I’m loving that it’s in season right now. I usually cook it with tomato sauces but I also really like to cook it with Asian-inspired dishes. This recipe is made with bok choi, red pepper, green onions to top. The sauce is made with pb, coconut aminos, coconut milk, lime juice, ginger, and garlic. It is gluten free, dairy free, and soy free.

1 medium spaghetti squash
1/2 red bell pepper
Bok Choi
Green onions
Red pepper flakes

Peanut sauce ingredients:
1/4 cup pb
3 tbs coconut aminos
1 clove Garlic
1/2 lime juice
3/4 cup cup canned coconut milk

1. Preheat oven to 400 degrees.
2. Heat spaghetti squash in the microwave for 5 mins to soften. After 5 mins, remove the spaghetti squash from the microwave and allow to cool. When cool, cut the spaghetti squash in half length wise and remove and discard seeds.
3. Place spaghetti squash in on a baking dish for 45-60 mins or until it has softened and you can remove the “spaghetti” with a fork.
4. Once finished, remove the spaghetti squash from the oven and allow to cool.
5. Cut red bell pepper and bok Choi into pieces. Sautéed the red pepper pieces in a pan with avocado oil for a few minutes until the pepper begins to soften. Add the Bok Choi and and cook until softens.
6. Remove the spaghetti squash with a fork and place in pan with Bok Choi and red pepper.
7. In a strong blender or food processor, add garlic, lime juice, ginger, coconut aminos, peanut butter, and coconut milk. Use the liquid part of canned coconut milk. Note: canned coconut milk is used because it is creamier than boxed coconut milk.
8. Blend until evenly mixed. Add sauce to the pan with the spaghetti squash, red pepper, and Bok Choi and mix to distribute evenly.
9. Place a serving of Thai-inspired peanut spaghetti squash on a plate.
10. Cut green onions and add to top the plate. Add crushed red pepper to dish.

Sweet Potato Waffles🍠🍂🍁

I’m a HUGE sweet potato fan. It’s definitely one of my favorite vegetables, even if it’s on the starchy side. I impulse bought a waffle maker earlier this week because I wanted to make some sweet potato waffles. It did take me a couple of tries to get the recipe down, but now that I did it is so easy to make and you can do soo much with it. I’ve made both sweet and savory revisions of sweet potato waffles and all that you have to vary is what you season them with and what you add as toppings. I’ll show both a savory and sweet version of sweet potato waffles that I made so you can get some ideas.

Savory sweet potato waffle breakfast sandwich:

I seasoned this sweet potato waffle with salt and pepper. I used the entire batter to make one large waffle. I then topped this waffle with egg, sliced avocado, and hot sauce to make a breakfast sandwich. It was soo good!



Sweet sweet potato waffle recipe:

I seasoned this sweet potato waffle with cinnamon, nutmeg, and a 1/2 tsp of monkfruit (optional) for a little extra sweet flavor. I cooked half the batter twice to make two medium sized sweet potato waffles. I topped this with coconut cream, pecans, and maple syrup.




Below is the general recipe to make the waffles:



Coconut oil

2 medium sweet potatoes

2 tbsp tiger nut flour

1 tsp baking soda

2 eggs

1 scoop of collagen protein

Seasoning: salt and black pepper for savory flavors, cinnamon, nutmeg, and (optional: monkfruit sweetener) for sweet flavors



1. Turn on waffle maker to warm it up.

2. Coat the waffle maker well with coconut oil. Make sure it is evenly distributed throughout so the waffle doesn’t stick to the waffle maker.

3.  Make a small cut in each sweet potato and place in microwave for 5 minutes or until it has completely softened. Allow the sweet potatoes to cool.

4. Remove the peel from the sweet potatoes and mash the sweet potatoes into a medium sized bowl.

5. Add 1 scoop of collagen, tigernut flour, baking soda, eggs, and seasoning to the bowl and mix together.

6. Distribute the contents of the bowl evenly throughout the waffle maker. You can either make 1 large or 2 medium waffles with this batter, depending on how large/small or soft/crispy you want the waffle. For smaller, crispier waffles, split the batter in 2 and only cook 1/2 the batter in the waffle maker at a time.

7. Allow the waffle to cook for 8 to 10 minutes. Ignore the light if the waffle maker says it is ready earlier. Cook for longer if you used the full batter for a larger waffle or if you’d like a crispier waffle.

8. Top waffle with desired toppings!