top of page
Banana Leaves

Healthy Bites

  • IN
  • Website Icons (2)
  • FB
Mixed Berry Smoothie

Berry Delicious Smoothie

  • 1/2 cup mixed frozen berries

  • 1 1/2 cup almond milk (or milk of choice)

  • 1 scoops vanilla protein (optional)

  • 1 tbsp. hemp seeds

  • 1 tbsp. chia seed

  • 4 chunks of cucumber

  • 4-5 ice cubes

  • 1 handful of spinach

Add all the ingredients to a blender and mix. Pour into a cup of choice and enjoy!

Protein Energy Squares

Mix all the dry ingredients in a large bowl. Add wet ingredients- mix well, press into a square pan lined with parchment paper. Sprinkle shredded coconut on top and let set in the freezer for 5-10 minutes. Cut into small squares and store in the freezer until ready to eat. Enjoy!

  • 1 cup rolled oats

  • 1 tbsp. chia seed

  • 1 tbsp. hemp harts (optional)

  • 1/2 cup Chocolate chips

  • 1 scoop vanilla protein powder (optional)

  • 1/2 cup peanut butter

  • 1/3 cup honey

  • 1/2 tsp. Vanilla

  • 1 tbsp. shredded coconut

Protein Energy Squares

No Bake Time - 15 Minutes ​

Ham & Cheese, Veggie Omelette


10 Minutes - Serves 1 

  • 3 eggs

  • 1 tsp extra olive oil

  • 2oz of sliced ham (chopped)

  • Veggies of your choice (peppers, mushrooms etc)

  • 1 oz cheese of your choice

In a non-stick skillet over medium heat, add the oil. Once hot, pour

eggs into skillet and let it begin to set.

Place the ham, cheese, and veggies evenly across on half of the

Omelet and then fold the other half over on top. Remove from

heat and transfer it into one plate. Enjoy!

Chicken Skillet

20 Minutes - Serves 2

In a large pan, heat oil oven medium heat. Cook Chicken and season

with salt and pepper to taste, until cooked. Transfer chicken to a bowl.

Add the spinach and water to pan and cook until soft, stirring frequently.

Return the chicken to skillet and stir in lemon juice and parmigiana.

Cook diced potato's on a pan in oven at 350 with olive oil until golden brown.

Plate and sprinkle the red pepper flakes. Enjoy! 

  • 1 tbsp. extra virgin olive oil

  • 12oz chicken breast (skinless, boneless)

  • sea salt & black pepper

  • 8 cup spinach leaves

  • 1/4 cup water

  • 1/2 tsp lemon juice

  • 1/4 cup parmigiana

  • 1 1/2 tsp red pepper flakes

  • 1 cup mini potatos

Parmesan, Chicken & Spinach Skillet

Peach Strawberry Smoothie
  • 1 1/2 cup green tea (brewed and chilled)

  • 1 1/2 cup frozen peaches

  •  1/2 cup frozen cauliflower (optional)

  • 3 Tbsp. lemon juice

  • 1 1/2 Tbsp. honey

  • 1 tbsp hemp & chia seed (optional)


Add all the ingredients to a blender and mix. Pour into a cup of choice and enjoy! If you want to opt out of the green tea add almond milk or milk of choice and mix. 

**Color will vary depending on tea or milk choice

Peach Strawberry Smoothie

Protein Brownies

  • 3 overripe bananas

  • 1/4 cup cocoa powder

  • 2 scoops protein powder

  • 1/2 cup smooth peanut butter

Protein Brownies

Sweet, Delicious and Healthy​!    35 Minutes 

Preheat oven to 350 degrees F. Grease a square cake pan and set aside. Melt peanut butter in the microwave. Combine all the ingredients into a food processor- Mix until smooth. Pour batter into prepared pan. Bake for 20 minutes. Remove and let cool. Store in refrigerator until ready to eat.​

Deviled Eggs

Simple Protein Deviled Eggs

  • 4 eggs (hard boiled)

  • 1 can tuna (optional)

  • 1 stalk green onion (chopped)

  • 1/2 avocado (optional)

Hard boil your eggs

Once cool, peel the eggs and slice them in half. Remove the yolk and add it in a bowl. Add tuna, avocado, and green onion. Season with salt and pepper to taste.  Mix in mayonnaise and Dejon mustard and mix well. Sprinkle with paprika and enjoy with cucumber slices on the side.

  • sea salt & black pepper

  • 1/2 tsp paprika

  • 1 tbsp. mayonnaise

  • 1 tsp. Dejon mustard 

Greek Yogurt with Toppings

  • 1 cup oikos vanilla Greek yogurt (less sugar)

  • handful of frozen fruit

  • 1 tsp. hemp seed

  • 1 tsp. mini chocolate chips

This Recipe is extremely versatile- the sky is the limits on the topping. Add any nuts, seeds or fruit for a fresh healthy snack.

Greek Yogurt

Total Time- 5 Minutes. Cannot be beat!

Chia Pudding

Peanut Butter, Banana and Chia Pudding

  • 1 cup unsweetened almond milk

  • 2 tbsp peanut butter

  • 2 tsp maple syrup

  • 1/4 cup chia seed

  • 1 banana (sliced)

Add milk, peanut butter and maple syrup into a jar and shake well. Add chia seeds and shake until everything has combined together. Refrigerate for at least 3 hours or until chilled. Add banana on top and enjoy!

Steak & Tomato Skewer Salad

  • 12oz top sirloin steak (cut into 1inch pieces)

  • 2 cups cherry tomato's

  • 4 BBQ skewers

  • sea salt & black pepper

  • 3 cups baby spinach

  • 1 cucumber

Pierce the steak and cherry tomato's onto the barbecue skewers. Season with salt and  black pepper. Grill over medium-high heat, rotating occasionally for about 8-9 minutes or until your desired doneness. Divide the spinach and cucumber onto plates. Top with steak and tomato skewers. Enjoy!

Steak Salad
Strawberry-Banana Smoothie
  • 1 medium banana (fresh or frozen)

  • 1 cup strawberries (frozen)

  • 2 Tbsp. rolled oats

  • 2 scoops vanilla protein

  • 1 1/2 cups unsweetened almond milk

Add all the ingredients to a blender and mix. Pour into a cup of choice and enjoy!

Strawberry and Banana Smoothie

  • 2 ripe bananas

  • 1 cup oats

  • 1/4 cup chocolate chips

  • 1/2 cup peanut or almond butter (optional)

Heat oven to 350 degrees. In a bowl combine mashed bananas, oats, and chocolate chips (nut butter - optional). Spoon mixture onto a cookie sheet lined with parchment paper, Bake until edges are golden brown approx. 15 minutes.

Oatmeal Cookies

Oatmeal Cookies

Overnight Oats

Overnight Oats

  • 1/2 cup of oats

  • 1 tbsp chia seed

  • 1/4 cup Greek yogurt

  • 1/2 cup unsweetened
    coconut milk (or milk of choice)

  • small apple

  • 1 tbsp peanut butter

  • 1 tsp mini chips

  • 1 tsp shredded coconut flakes

Mix oats and chia together before adding your Greek yogurt and milk of choice. Mix well and then place in the fridge overnight or at least 1 hour. When you are ready add your favorite toppings and Enjoy!

Optional Toppings
(anything you like!)

  • 1 handful of spinach

  • 4-5 slices of cucumber

  • 4 cherry tomato's

  • sliced red onion

  • 1/4 cup of feta

  • 1-2 hard boiled eggs

  • 1 tsp. hemp harts

  • 4 slices of Italian salami

  • pepper

  • balsamic vinegar

  • extra-virgin olive oil

Spinach Egg Salad

In a bowl, combine all the ingredients together. Dress with balsamic vinegar and olive oil or dressing of choice Serve with fresh ground pepper. Enjoy!

Spinach egg salad
+ Instagram
+ Facebook
+ YouTube

All Rights Reserved © Rose Water Yoga & Wellness

bottom of page