Is it Snack time yet? | Introducing WWSnack time with Katie



Instagram has become such a great community for The Wellness Wonderland to hang! I love seeing everyone’s morning mantra daily doodles of how they want to feel &  using the #wellnesswonderlandeats hashtag. Two of my food posts that everybody loved were my simple snacks, so I’ve decided to keep sharing snacks at least weekly with you guys by starting a new series, “Snack Time” with Katie.

We’ve got on top double-stuffed Oreos aka organic cucumbers with coconut butter & sunflower butter topped with cinn, pink sea salt, & turmeric (see earlier post for turmeric benefits) tasty & easy, don’t even need to peel if the cucumber is organic but peel if not!

& below that we’ve got glazed doughnuts (or tiny bagels with cream cheese?) aka apple rings with raw coconut butter & raw sunflower seed butter topped with cinnamon & sea salt.

Foodie Friday | The Best {Yet Healthy} Breakfast Salad Recipe You’ve Ever Had


So this week’s recipe is a breakfast salad. I know what you’re thinking, salad for breakfast? Healthy girl’s gone cray cray. But two things: a) it’s the same thing as a green smoothie (a very typical breakfast) just blended & b) savory breakfasts are actually pretty common. I got thinking about how breakfast sandwiches are mainstream, why not salads?

Now don’t get me wrong, I like a green smoothie for breakfast as much as the next guy and completely agree that starting your day with superstar greens is stellar for your body and energy, however sometimes you just want to chew!

So this is pretty much a fruitless green smoothie in salad form. I know what you’re thinking. Salad in the morning? No way, I want something sweet.

Gotcha covered, this salad is actually sweet without containing any fruit or sweeteners.

It may seem a little strange not having typical breakfasts foods in the morning like oats or fruit but really our bodies don’t need much in the morning (if anything at all) except simplicity. At least that’s what I crave. Never been one of those people who could eat a big savory meal in the morning with really intense flavors (ie. no leftover pizza for breakfast etc.)  Simple fruit, smoothies and oats have always been my go-to breakfasts. However, lately I’ve been trying all sorts of things to start my day and seeing how I’ve been feeling & how much energy it gives me.

Still experimenting, but I know one thing – eating greens in the morning is a hit for my body and the simpler the better. While garlic & onions and such are great for our bodies and tasty in salads, I just can’t stomach that intense flavor in the AM.

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While smoothies are great, super fast, can be eaten on the go, and you don’t even need to chew, this salad is pretty darn simple (but you will need to chew).

I was just playing around in my kitchen when I made this and it was so weird yet tasty I had to share the ‘recipe,’ so the measurements are just estimates so play around with what you like.

And just a quick note: the health benefits of this guy are off the chain. The bitter arugula, the cleansing lemon and cayenne, the healthy filling fats of the avocado, the warming blood sugar stabilizing cinnamon…literally everything in this is amazing for you in so many ways, start googling.

& one more thing the best part of this salad is that you can really tailor it and make it your own. Think of this as your base and dress it up however you’re feeling in the morning, like you would yogurt.

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Quadruple S Salad: Sweet Spicy Salty Simple Salad

aka THE breakfast salad

-About four cups chopped arugula (get in there with your knife and really go to town chopping it small)

-2-3 tablespoons apple cider vinegar

-Squeeze or two of fresh lemon

-Half of a large avocado (or a full small one)

-alfalfa sprouts or broccoli sprouts (any kind of mild sprouts)

-Pinch of Sea salt

-1 tsp. cinnamon

-½ tsp. cardamon

-Dash or two of cayenne (optional depending on how spicy you like)

-Shredded coconut

optional sweet breakfast toppings:

hemps seeds

sprouted blanched almonds (that’s what I had in the photo

goji berries (or any dried fruit)


cacao nibs

sliced banana

Favorite granola


pumpkin seeds

sunflower seeds

dulse flakes (also in photo)

For more great salad recipes participate in #saladfest2013 with my girls Robyn & Quinn (yes you love them form WWRadio) at Healthy Cooking Camp. The salad recipes are to die for.


Foodie Friday | The Best {yet healthy} Watermelon Salad Recipe you’ve ever had (Guest Post!)

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Happy Foodie Friday in Wonderland! Today’s post from from a visitor to Wonderland from Powercakes. Take it away Kasey…

Hi Wonderland, I’m  Kasey Arena & I blog over at Powercakes about healthy eating, gluten free recipes, fitness, & my day to day life!


I am so excited to be guest posting on Katie’s blog!

I am a certified personal trainer, cook, baker, & picture taker! I am also currently starting my own business with some products launching this year – super excited! I can’t believe it’s only been about 2 years since I started blogging. It has truly changed my life for the better.

I have to say, over the last 10 years I have struggled with digestive issues that have led me to cutting out gluten, some dairy, & other foods that were causing some skin irritants. Figuring out the best options for my digestion has been a long road. I’ve learned to really fuel my body with proper nutrition but not being so strict where I’m not enjoying the process. Life is about balance, right? I’ve learned to embrace foods such as fruits, veggies, legumes, healthy fats, clean carbohydrates, & many super foods!

I truly believe in my motto “Be True To You” because everyone is so different. Not one person’s digestive system is alike. Instead of judging others based on food choices, I love to embrace the difference and become inspired by their choices!

With the warm summer months I tend to crave fresh fruit & veggies! One of my favorite go-to summer salads is my Avocado & Watermelon Powerbowl. It is one of those combinations that just work perfectly together. The crisp refreshing watermelon pairs perfectly with the creamy avocado.



½ of an avocado

2 Cups of watermelon

2 TB Toasted Pepitas (pumpkin seeds)

Simple Dressing of

1 TB EVOO + 2 TB Vinegar of Choice + A few drops of liquid stevia + sea salt & pepper to taste!


1)      Chop the watermelon & avocado

2)      Toast the pepitas on the stove at a medium heat until golden brown (just a few minutes!)

3)      Combine all ingredients into one large bowl & toss until coated.

4)    Enjoy!

Let’s connect!

You can also find me on Instagram, Facebook, Twitter, Pinterest, and on my POWERCAKES blog.


FOODIE FRIDAY | RECIPE FOR THE BEST {YET HEALTHY} Breakfast Bowl you’ve ever had



Hi Wonderland! Vegan Laura here again, I am thrilled to be back in Wonderland!  The lovely Katie invited me to do another recipe post for all you faithful readers, and I’m very excited to share it.  I hope you’re hungry!

I call this recipe “Cream of Almond Butter Breakfast Bowl” and boy, oh, boy is it decadent!  Aside from being delicious, this breakfast is incredibly filling.  It’s perfect for Sunday mornings where you can dedicate the day to lazing about, or for those mornings where you KNOW you’re going to be busy and might possibly have to postpone or *gasp!* skip lunch.  Hopefully you never have to skip lunch but sometimes life is unpredictable.  In the event that you did have to forego your mid-day meal, this nutrient-packed breakfast bowl would certainly sustain you…at least until later in the day!


Cream of Almond Butter Breakfast Bowl

 Serves 1


– 3 T. raw almond butter, heaping

– 1/2 tsp. ground cinnamon

– 2 T. pure maple syrup

– Pinch of sea salt

– 3-4 T. almond milk


Vigorously whisk together all of the ingredients, except the almond milk.  Once thoroughly combined, slowly add in the milk, adding more as necessary.  Top your bowl with freshly cut, in-season fruit, whole flax seeds and/or sesame seeds and/or flaked coconut and/or hemp hearts.


Be a Firework

Just wanted to say a quick 4th of July hello, so you didn’t think I got lost in Wonderland. I’ve been all over in my adventures lately and don’t worry I can’t wait to still tell you all about them, but until then I just wanted to pop in and say  Happy 4th of July!

Here’s my beautiful patriotic breakfast at home. Green smoothie creation I shared with my mom & matching fruit bowls. A great festive way to start the day. How are you spending today? Here are some festive healthy recipes & the top 10 Katy Perry Firework covers!

Today’s fireworker  smoothie:

handful of blueberries

& strawberries

1 banana

head of kale

1 pear

bunch of spinach


and fruit bowls topped with a spritz of lemon, hemp seeds, ground flax (get those Omega 3s), and cinnamon