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3 Ladies Catering, 123 address Lane, Kill Devil Hills, NC (2024)

03/30/2022

Taco fixins!

Kimchi, avocado, sprouts and a lime squeezed on top. Mix together and slap it in some warm taco shells. If i had some beans I would have thrown them in too! 😋😋🤤🤤 Easy ass lunch yall!

Put the colors in your body and watch your life transform and shine!💜💜💜🌻🌻🌻

Peace and Love yall!

03/30/2022

Veggies are good for you and don't you Pho-get it!😂😂😂

Another banging pho soup from the husband tonight.

Veggie broth simmered with star anise, ginger, garlic and onion to make the broth. Added in rice noodles, air-fryed tofu, sautéed sh*take mushrooms, microgreen sprouts, jalapeño slices (2 was enough) and baby corn.

I have been feeling the allergies from the pine trees today and this soup hit the spot! The jalapeños cleared my sinuses right up! Fresh squeezed lime provided another kick of vitamin C!

as always for the fresh salad microgreens as well as the broccoli and sunflower microgreens! Soup and salad all at the same time! 🤣😂🍜🥬 and lots of nutrition in a tiny form🌱🍀☘

Hope yall have a great day!

Melanie

03/28/2022

Did yall know....

That if you roast some cauliflower and potatoes (1 cauli and 2 russet taters) until they are starting to brown, then complete their baking after adding a jar of your favorite marinara sauce with some nutritional yeast on top, it makes for a supe EASY and EPIC meal! Cook time is about 30-40 minutes at 375°F. Cook until veggies are tender. Add in whatever veggies that float your boat! Experiment, have fun!

So many awesome things happened with this bake. All the flavors meshed together, along with the textures. I have been a vegan for a long time now, but I still missing a good hearty texture and chew. This was everything I needed and more! Also LOVED by the family including the cauliflower hater. 😂😂

We topped with fresh parsley and paired it with a salad and grilled veggies. Bomb meal with very minimal effort.

Wishing you all the best!

Peace and Love to yall!

Melanie

03/17/2022

Happy St. Patrick's Day! Couldn't get by without making green juice for the occasion!☘🍀

Apple
Orange
Cucumber
Celery
Romaine lettuce
Green cabbage (of course😂)
Lime
Ginger
Turmeric

Nourish your body with the yumminess of green! Also learned we can eat shamrocks and clover and they go great in salad or by themselves. Learn something new every day! 😉

Wishing you all a beautiful day!

Peace✌ Love 💜Namaste 🌻

03/12/2022

How do we eat so healthy while saving money you ask? By shopping at our local farmers market whenever they are open!

My favorite market is the in Wanchese on Saturday mornings. Once a month through the winter and every week during late spring, summer and fall. We are able to get FRESH and ORGANIC produce and greens for a FRACTION of the cost at the grocery store. The best part of it all is that these greens stay good for WEEKS!

How could that be? Well the produce you purchase at a grocery store has spent a very long time traveling and waiting for you to pick it off the shelves. Thats why it goes bad 2 days after you bring it home.

When you shop locally, it is often picked a day or two prior to purchase, ready and waiting for you! Shopping locally also puts the cash right into the pockets of your fellow neighbors instead of the corporations, the truckers (who don't get me wrong I LOVE) and eventually back to the pickers of the food (who are often the least paid out of everyone.) Thus making your veggies and produce SO MUCH CHEAPER!

We keep it local as best we can and through the use of clean storage containers we are able to keep this food for a couple of weeks without any problem.

I hope this inspires you to search out your local farmers or maybe begin to grow some food for yourself!

Wishing you all a BEAUTIFUL DAY no matter the weather! Its always about perspective friends 💜💜💜🌬🌬🌬🌬🌧🌧🌧🌧🌈🌈🌈🌈🌈

Peace✌ Love💜 Namaste 🌻

Melanie

03/10/2022

Life hack number 772. Sometimes it's the simple things in life that make our hearts happy...like this here mango!

How do I get perfectly ripe mangos all year long you ask? So easy! Take a paper bag, place your green mangos in the bag with a ripening banana. Over about 2-5 days the banana will help the mangos to ripen. This works well with many other fruits such as avocado, pineapple and others that may need a little help to ripen.

This is a great way to have access to fresh yummy tropical fruit, even when you don't live in the tropics!

Hope everyone is having a beautiful day.

Peace and Love folks!

02/19/2022

Avocado toast for the win as always!

My dad asked me for my recipe this morning so here we go!

Toast your bread. If you want it less healthy make sure to coat that 𝕭𝖆𝖐𝖊𝖍𝖔𝖚𝖘𝖊] organic whole sprouted wheat sourdough bread in some amazing vegan butter. We like Miyokos as well as Earth Balance. You could also brush with olive oil. Dust on some onion powder and garlic powder and low broil until golden brown. You could also cook on a cast iron skillet like the olden days!

Once toasted, slather it in some fresh avocado and top with your favorite fixins. We can never go wrong with microgreens so thank you ! So much nutrition and health benefits in one small amount of greens. I sometimes also dust it with smoked paprika or red pepper flakes but it just depends on the day 😉😉😉

Other fun toppins' are pickles, pickled beets/onions, tomatoes, cucumbers, a light dressing drizzle, capers, THE POSSIBILITIES ARE ENDLESS!🥳😋😋😋

If you do not know who 𝕭𝖆𝖐𝖊𝖍𝖔𝖚𝖘𝖊] is get out there and look her up! Such an awesome AWESOME bread making journey she has been on! Thank you for providing this community with locally made and source bread. We so dearly love you. If you are not from here and local, I am sorry. 😭😭😭 maybe some awesome baker will start up in your community and do something similar. 💜💜💜

02/15/2022

Boston cream pie cake for our little Lulu's 9th birthday!

Most people believe that it is too hard to eat the way we do, but I assure you, not much is different when it all comes down to it.

This awesome vegan cake was created using a gluten-free flour blend and maple syrup as a sweetener. Tapioca starch instead of gelatin for the custard as well as homemade chocolate sauce from unsweetened cacao, coconut milk and maple!

Lulu was the reason we had to cut out refined sugars from our diet. She would have terrible reactions mentally and emotionally, and would always suffer a severe hangover the next day. Because of this change, our family has gone down an adventurous path into the unknown when it comes to getting creative in the kitchen.

Just because we've always done something a certain way, doesn't mean we shouldn't make changes to improve the health and wellness of ourselves and those around us.

Wishing you all a beautiful day!

Melanie

02/13/2022

Soft lentil tacos with glazed tofu and microgreens!

Y'all, I have been struggling with wheat for many years now. I used to eat it and just deal with the almost instant symptoms (joint pain, swelling in my hands/ankles, respiratory congestion/mucous production and coughing.) For this reason I RARELY will consume it and haven't had a burrito or soft taco now in like 2 years.

Well all of that changed as of two days ago! We discovered a red lentil wrap recipe and holy cannoli it is LEGIT!

The wraps are soft, flexible and super tolerant to wrapping around things unlike any other gluten free wrap I have tried. Bonus points because they are filled with only a couple ingredients and plenty of protein and fiber! My life was forever changed and it was such an easy recipe!

3/4 cups red lentils (rinsed)
1/4 tsp salt
1/4 tsp pepper
1 tbsp olive oil (or your choice of oil)
Soak in water 1 1/4 cups water for 3 hours. Blend in a high powered blender and add water to thin to make a pancake batter consistency.

Pour onto a skillet and spread out batter with a spoon. Cook until it becomes dry on top then flip. Cook until you begin to see browning.

You could use these wraps for pretty much anything. Im guessing you could also season them differently. I had the thought of experimenting with garlic powder/onion powder/smoked paprika or another savory concoction. Maybe also try for a cinnamon crepe recipe. The possibilities are endless and such an easy/healthy recipe!

Let me know if you make them and how you like them!

This photo made possible with
Microgreen sampler of course! I can't help but put microgreens on everything. They bring so many nutrients and so much flavor to the table! Thank yall for what you do💜💜💜💜

Have a super day yall!
Peace and Love
Melanie

02/04/2022

What goes awesome with a yummy soup and mandalas? of course!

We have been feeling a bit under the weather so this soup really hit the spot! Add ur microgreens while it is cooling down so as not to cook out all the nutrients.

Sautee garlic, onions, potatoes and mushrooms for 15ish minutes. Add your spices and vegetable broth. Add tomatoes if you choose. Salt, pepper, garlic and onion powder, and some thyme were what we used. Add a bit of soy or coco aminos and vinegar for depth of flavor and youre ready for awesomeness in 30 minutes. Boil till potatoes are tender.

Have a great day yall!

11/28/2021

Big ol' shoutout to the in Wanchese. Thanks to you we had ourselves a mostly locally grown Thanks-living meal! (Totally forgot to take a picture of my giant salad or the rest of the meal 😂...I was too hungry lol!)
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We enjoyed a fully vegan Thanksgiving that included:

**Mixed salad greens, kale, tatsoi and bok choy with cherry tomatoes (in NOVEMBER 🤩), purple radishes, jalapeños (also wtf in November!) and microgreens. All local from the market including

**Classic stuffing with sourdough cubes from with fresh thyme, rosemary,, parsley and sage from our garden. Sh*take mushrooms and garlic from .

**Cranberry sauce made from whole berries cooked down with pure maple syrup, vanilla and chia seeds.

**Mashed potatoes from
Smashed with salt, onion powder, unsweetened almond milk and a little bit of olive oil.

*wild rice stuffing with same ingredients as above which I used to stuff mini eggplants from the market

**Mushroom gravy from cremini mushrooms cooked down with thyme and coconut milk.

**Tofurky roast with roasted veggies by with a special phone call to the main man from Mr. Seth!

Desserts:
**Chocolate silk pie made from dates, silken tofu and unsweetened cacao bars with a roasted granola/date crust

**sweet potato pie 🥧 made with only 3 ingredients (thanks again Jerry!)

Everything was delicious and so beautiful. I'm sorry I didn't do a better job taking photographs of the food. Wanted: photographer for drool worthy photos of food as well as social media upkeep. I will feed you in exchange 😂😂😂

It was super easy to make all of this wonderful food and nobody was harmed in the process. Hope to one day host a Thanksgiving just like this one from our animal sanctuary. For now, simple and small will do just fine. It was lovely.

Wishing you all a wonderful holiday season!

11/11/2021

Good morning breakfast!

Microgreens from
Sourdough from
Smoked paprika kraft from
Jalapeños from
Onions and avocado from Harris teeter (note to self...must learn how to grow avocados in the OBX 🤣)
Season with garlic/onion powder salt and pepper and a little vegan butter on the toast...omgoodness! After a solid 3rd day in a row surf session, this breakfast hit the spot! 😋

Have a beautiful day everybody!

09/13/2021

Yesterday was our family's 5 year veganniversary. We made the change for my personal health but it managed to impact every part of all of our lives. So grateful to be on the vegan and whole foods plant based journey (cause vegan doesn't always mean healthy.)

Today we are having a celebration gathering and guess what the theme is going to be! Pumpkin! Keep a lookout for a how to roast your own pumpkin video coming out today or tomorrow and let me know if you wanna come join and sample some super tasty food🧅🧄🥦🥒🌶🌽🥕🥔🍆🥑🍅🥗🍲

Have a wonderful day! If you're interested in learning more about a WFPB lifestyle to change your life, also let me know 💜💜💜🌻🌻🌻🌻

Peace✌ Love💜 Namaste 🌻

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09/09/2021

When it's your daughter's birthday and she wants Asian-style food but none of the restaurants can handle our vegan order these days (the restaurants are desperately understaffed 😔😔 and to be honest, most dont have the healthiest options for vegans like us)....well then you make it yourself!

We feasted on:

*caramelized eggplant
*summer rolls
*miso soup
*golden tofu
*thai peanut noodles

All of the food was made from scratch without any MSG or artificial ingredients. The only sweetener used was maple syrup. Plant based cooking is not hard, just takes some getting used to and a bit of practice. So grateful to have gained this awesome life skill to recreate traditional comfort foods for friends and family!

Let me know if you are interested in making some life changes through food. Switching to a plant-based diet was the best change of our lives almost 5 years ago! We celebrate our veganniversary on September 12th. Wonder what we will create that day!

Have a wonderful day yall!

08/03/2021

Cream of mushroom soup VEGAN STYLE with sautéed sh*take mushrooms and purple onion.

As always, from scratch and with lots of love. Sorry we have been out of touch lately. My family and I landed with the Rona and we are finally on the mend. What a journeybit was! Keep a lookout for future vegan yummy awesomeness!

Peace and love yall!

07/15/2021

Totally played in Greek land tonight!

Couscous salad
Mediterranean grilled tofu
Homemade whole wheat sprouted pita
Purple potato and cabbage lentil soup
Homemade tzatziki sauce

Not pictured: stuffed grape leaves

What a journey it was! So many spices I don't normally use with lots and lots of lemon. So refreshing and delicious! Took me back about 16 years to a lovely journey with my parents to Paros, Athens as well as Antiparos and Santorini!

Gonna play with vegan "octopus" tomorrow and let yall know how that goes!

Have a great night everyone!

Peace Love Namaste

07/12/2021

Summer purple rice salad with a tahini dressing. Filled with fresh heirloom tomatoes and cucumbers from my favorite as well as sprouts from
Tofu seasoned with spices and airfryed. Delicious dinner in less than 30 minutes!

Whats your summer food yummies looking like these days?

Shop local
Shop fresh
Support your community
forever!

06/18/2021

Last week we took a journey to the fir some local goodies! All week I have created farm to table dinners to challenge our foody skills and what an adventure it has been! Here are some pics of all the awesomeness that has been happening in the kitchen.

1) bruscetta with North carolina tomatoes (none were local yet), pickling cucumbers from , NC state onion and the champion part of the dish for the WIN when it comes to sprouted wheat sourdough! She also sent me home with wonderful information as to the benefits of sprouted wheat from NC local Lindley Mills. THANK YOU lady for amazing tasting bread that does not wreck my body!

2) Flower bouquet with some additions from

3)Chopped zuchinni, squash (somerset farms) and small turnips for sauté from Eric at the secotan market (doesn't have social media). Seasoned later with garlic scapes from Somerset (pic 4) and spice (5) from O & Beau.

6) BEAUTIFUL purple napa cabbage from Eric at the Market which was used for....

7) thai peanut rice noodles with sautéed cabbage, ginger and garlic scapes.

8)Roasted taters from

9) roasted onion and garlic AMAZING GUTSY GRAIN BREAD! Did I tell you I LOVE THIS BREAD! You rock lady! Seriously this bread saved my soul!

10) Last but not least and totally the favorite to go on the gutsy grain bread was the variety of FANTASTIC fermented fanciness which is Hay Point farms. Our kiddos love all the yummy flavors, our favorite being the turnip kimchi! Sooo good!

Stay tuned because we will soon be booking farm to table dinners starting mid-July where we create the most amazing meals, local from the beginning in an intimate setting!

Headed back to the market tomorrow morning to see what goodies we can make this week! I hope to see you all there!

Wishing you all the best!
Melanie, Kailyn and Emily

06/07/2021

Farmers market ( ) purple Napa cabbage mandala spiral! Woot woot! Plants are so dang cool my friends! It blows my mind that nature, water and the sun create this vibrant purple color full of so much beauty as well as nutrients. Farm to table my friends. Farm to table.

Swipe right to see the final dish.
Sautéed veggies: Swiss chard, turnips, cabbage, corn, chickpeas, jalapeños, onions and garlic with a side of seasoned jasmine rice. Dang yall...farm fresh is so tasty!

Wishing you all a beautiful day wherever you may be at!

06/05/2021

Good evening insta peeps !
Hope you’re all having a good evening (:
Popping on here to ask a very important question....
What’s your favorite pasta sauce?!
Red sauce, pesto, or creamy Alfredo?
(All vegan of course)
Pictured here are some dishes we have created, all made from scratch, plants to plate 🙌🏽 ( last picture is to show how fresh the sauce is )
All of these options are offered on our Italian night menu 🤤
We do our best to source from local farmers, businesses and products/produce.
The pesto here is made with Swiss chard from and fresh herbs from my garden 🙌🏽
Also featuring some basil micros for a garnish and extra basil goodness ✨

Comment below which type of sauce is your favorite!....

06/01/2021

Whats for dinner you ask?
Vegan pho soup with extra jalapeños! Broth made from scratch using onion, star anise, cinnamon and some LOVE 😁
Gotta love the spice that brings some heat into our lives!

Much love yall!
Peace!

05/31/2021

Farmers market salad! Thank you again for providing a community that brings together so many amazing local food growers for these plant-eating people! ! 🙏🙏🙏
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Who likes it hot? 😋😋 what fancy things do you like to add to your salad? Jalapeños are one of my favorites but not in season here yet. I look forward to some pepper eating days ahead!
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Its important to eat a salad every day, and when it looks this amazing and colorful who wouldn't want to? Get your fiber, eat the foods grown by the sun and that are still alive as you eat them. Thats what gives us energy for this amazing life.
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Note: garbanzos, corn and jalapeños purchased from publix but summer is comin!

05/19/2021

Gluten free, refined sugar free, vegan boston-cream pie cake...had no idea this was going to turn out sooooo good! Definitely adding this one to the menu!
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Is your restaurant interested in adding vegan options for dessert, appetizers or entrées? Let us know how we can help to improve your menu and accommodate all the vegan/plant-based folks coming to the beach these days.
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Much love folks!

05/12/2021

Did you know that we also create flower arrangements for your events and gatherings?
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Not only do we make food arrangements full of color and yumminess, but we also create flower arrangements full of color and beauty! "Lettuce" know 😂 if you would like to add fresh floral arrangements to your next event. These arrangements when taken care of will last two weeks!
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Wishing you all a beautiful day.
Get your winter coats on again here in the OBX. Gotta love this weather huh? 😂🌬❄☃️
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Peace and love yall!

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05/06/2021

Sharing our cinco de Mayo themed menu from yesterday’s event !! Just one of the many menus we can do, we have a few that we have already made that will be shared eventually but we are also open to custom orders!

Thank you so much to everyone who came out and enjoyed all the delicious foods we had to offer(: it was so amazing, fulfilling and fun to share our passion with others. We are so grateful for each and every opportunity to share and connect through healthy foods. From our hearts to yours, peace & love !

05/03/2021

Finally, an official post of what we have to offer all you lovely people 🙌🏽
If you have any questions or, interest of booking with us (serious inquiries only please) Contact us through DM or,
email: [email protected]
Text/call: 252-722-4516

We will be catering this Wednesday the 5th for the residents! Pics, menus and more to come soon🙌🏽💛🙏🏻

04/25/2021

More charcuterie action today for a birthday party! Today's boards were filled with:
*fresh and dried fruits
*spinach and artichoke dip
*olive tapenade hummus
*toasties
*fresh veggies
*pickled asparagus and onions with dill

Happiest birthday to Saylor! Your momma did a great job decorating and designing your party!

If you are interested in booking your event with us please contact Melanie at
252-722-4516 or via DM or email at [email protected]

Sending lots of love and good vibes to yall! Enjoy the sunshine if you got it ☀️☀️🌻🌻🌻💜💜💜

03/28/2021

Whoa....stop right there.
Awesome mandala class and yummy food too? 🍇🌱🍋🍆🌿🍈🍊
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Yup! That's right...not only can you get delicous and super healthy food with us, but you can also learn the ancient process of mandala as well! Melanie has been teaching th e art of mandala for the last two years and teaches mandala classes in her home studio. She also travels😁 and you can add-on a class with your in-home chef experience/next catered event.
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Today's request for snacks was savory so we created another charcuterie board.
~Guacamole
~Olive tapenade hummus
~Oven-made spinach and artichoke dip (not pictured cause it was still cooking 😋)
~Gluten-free crackers
~olive oil and herbed crostinis/toasties
~Self-care blend tea from
~grapes and tomatoes
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What event can we create for you and your family in order to bring a little more care and homemade love to the table?
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Much love folks and have a great day!

Thank you Emily and Amanda for an awesome class!

03/25/2021

Swipe right for some more pics of our finger food spread we made last night for the movie premiere of 🙌🏽
Featuring :
- vegan charcuterie board with homemade Tempe bacon
- a fruit plater with an array of fresh fruits
- chocolate rice crispy treats
- spinach artichoke dip with homemade gluten free bread
- homemade vegan Queso

These options will be available as a whole meal or an addition to dinner 🙌🏽

Contact use through email or DM to book !
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Comment below if you would eat this and what you think (:
Peace✌🏼Love💛Namaste🙏🏻

03/25/2021

We had an appetizers catered event tonight while holding a movie theater viewing of Seaspiracy. What an amazing time with such beautiful, delicious and healthy food as well as some pretty awesome peoples.

Seaspiracy is an excellent documentary that exposes the planetary and human cost of the fishing industry. Whales and dolphins murdered as "pest control" because they are eating all of the fish that we think is meant for humans. Thousands of sharks caught and killed on accident along with dolphins, whales, turtles due to nets and trolling. Humans enslaved for years on fishing boats. Over 50% of the plastic in the oceans is directly caused by the fishing industry. All of this for industry that ends up causing disease in humans.

This is why we do what we do. This is why we are here. To provide alternatives to comfort and familiar foods that are healthier for your body as well as for the planet. Each change you make has a ripple effect. This life is all about choices...choose to evolve, grow and change? Or continue to remain stagnant and stay the same. The choice is up to you.

Wishing you all a beautiful night.
Peace and Love