Sweet Salmon Teriyaki

On Friday I was looking on the internet to try and figure out what to have for dinner.  I came across several recipes for for salmon and really haven’t tried it yet (I am trying out different types of fish) except for a tiny taste when out to dinner with my family.  Taking a trip to our local natural/organic supermarket Wild By Nature to get everything needed for dinner.  They had organic salmon so we jumped on the opportunity to get it.  It wasn’t an inexpensive meal but it was for sure a delicious one!

Health Benefits of Salmon

– It is low in mercury content.
– Salmon contains high levels of Omega-3 making it a heart healthy food!
– Having it as part of your meal makes it a great source of protein.
– It is nutritious containing iron, zinc, Vitamin B6 and B12.


Recipe (based on 2 pounds of salmon)

About 1/2 c soy sauce
1 tbsp honey
Pinch of Salt
Pinch of Pepper

1.  Place all ingredients in a bowl and mix well.
2. Put the Salmon into the bowl and let it marinate for about 10-15 minutes making sure both sides are well coated.
3.  Either use a little EVOO or some cooking spray on the bottom of the pan to prevent sticking.
4.  Cook for about 10-15 minutes or until done.
5. Serve with veggies (we used cauliflower and some tri-colored carrots) (and maybe a little quinoa) and ENJOY!

photo 1      photo 4      photo 5

Lets Go Green!

Two of my favorite ingredients to use lately have been Kale & Spinach.  Not so much eating them as you see them but mixing them in smoothies, juices, or even my protein waffles/pancakes.  Sometimes in the morning I put baby spinach in my egg whites.


Spinach is low in fat and cholesterol.  It is high in vitamins including A, C, E, & K and also many minerals including calcium, iron, and potassium.  Did you know that only 1 cup of spinach gives you nearly 25% of the recommended daily fiber amount that you need?  Spinach can also keep your bones strong because it contains antioxidants that can help prevent osteoporosis.  So why not add a little spinach to something you are eating!  P.S. I always buy organic!

Kale has quickly become a favorites of many.  It is in the same family as cabbage, broccoli, and brussel sprouts.  Including kale in your diet can bring health benefits including lower cholesterol and cancer protection.  It is high in Vitamin A, C, & K.


Spinach Protein Wafflesphoto 2
1/4 c Egg Whites
1/2 c spinach
1 tbsp cinnamon
1 tbsp almond milk
1 scoop protein powder (I use Perfect Fit)
1/2 tbsp flaxseed
Almond butter to top

Mix all ingredients together in a blender (except the almond butter).  If you choose you can make a waffle.  If making pancakes make them small and wait until they bubble before you flip or else they will fall apart.  Top with almond butter and enjoy!


There are many different variations that I have made to this recipe  so I will share with you a few of them.  Create your own and have fun with it.  All mixed in a blender 🙂

1 c spinachphoto 3
1 c kale
1 c water
handful of ice
1/2 tbsp flaxseed
1 apple or pear

1 c kale or spinach
1 c frozen mango
1 tsp hemp seed
1 tsp flax seed
1 tsp goji powder
1 scoop protein powder


Another delicious breakfast in a mug!

This morning I was once again ready to have breakfast in a mug.  I changed this one up a little bit and see if it works out.

1/4 cup egg whitesphoto 1
1/4 cup pumpkin puree
1 scoop of Peanut Butter protein powder
2 tsp cinnamon
1 TBSP Almond Breeze Almond Milk
Organic Raisins
Slivered Almonds
1/2 TBSP Flaxseed
1 TBSP Natural Peanut Butter

Place all of the ingredients except the PB into the mug and mix well.  Place in the microwave for about 3 minutes.  Top with the peanut butter and a few raisins.  Enjoy!

photo 2

I will hopefully bring you some of the Green Smoothie recipes I have made over the past week or two to you next week.  I just have to compile everything together.  So lets hope that Monday is the day!  Have a great first weekend of spring!  What are your plans?

Almond Butter & Jelly Mug Breakfast

This morning I wasn’t really sure what I wanted to do for breakfast.  I could have my already prepared protein waffles, egg scramble, oatmeal, or steel-cut oats.  I decided to go in a different direction because when I entered the kitchen I really wanted raisins.  They are one of my favorite things to eat.  From there I decided to make myself an almond butter & raisin (pseudo-jelly) mug waffle/pancake for breakfast.  Almond butter has also become one of my favorite things to eat as well.  I would have typically went for the crunchy kind but lately I have been buying the creamy kind.

If I tell you it was great that would be an understatement!  It was so delicious I wish there was more or there was more time to make another one.  The almond butter was melted throughout the mug making this treat an extra delicious way to start off the morning.


1/4 cup egg whites
1/2 TBSP cinnamon
1 TBSP Almond Breeze Almond Milk
1 TBSP Barney Butter Almond Butter
1-2 TBSP Organic Raisins
1 scoop Perfect Fit Protein Vanilla Flavor
1/2 TBSP Ground Flaxseed
Almond Butter & Raisins for Garnish

Place all ingredients except for the AB & Raisins for garnish into a microwaveable mug.  Make sure all ingredients are well mixed.  I put it in the microwave for 2 1-minute increments until it was finished.  Why?  Sometimes you never know how a microwave will react with the food I didn’t want my hopefully delicious breakfast to explode.    When the 2 minutes was up I took it out and placed a little almond butter and some raisins on top for garnish.

Let me know if you make this and what you think of it!

Burgers and ‘Meat’balls

This weekend I decided to make some delicious black bean burgers for either lunch or dinner throughout the week.  I love this simple and delicious recipe.  This week I decided to make it really simple with only 5 ingredients.  Pretty clean and healthy!  Before I gave up meat I loved to eat burgers/beef so I had to think of a quick substitute that can almost fully satisfy that ‘craving.’

2 cans of Organic Black Beans
1/3-1/2 cup Organic SpinachPicMonkey Collage
1-1.5 TBSP Flaxseed
3-5 Organic Carrots (grated)
1/3 cup Egg Whites

1.  Wash and drain the black beans.
2.  Place the black beans in a food processor to get them to be almost a paste.  There can be larger pieces but you want a majority of it to be paste like.
3.  Peal and grate the carrots.
4.  Either chop or use the food processor for the spinach.
5.  Put the egg and flaxseed into a bowl with the other ingredients and mix together.
6.  Make the mixture into a patty.
7.  You can cook these either in the oven for at least a half hour at 350 degrees or cook on the stove top pan.  I did a combination of both only because I was under time constraints.  I had them in the oven for about 15 minutes and then on the stove top until completely cooked.


When shopping at a sort of local natural food store called ‘Wild By Nature’ I saw a product that popped off of the shelf.  I hadn’t heard of the NEAT products before but I was willing to give this meat replacement a try.  The only part of the line the store had was the Italian Mix.  This was SUPER easy to make.  Dare I say easier than the black bean burgers.  The only ingredients in the mix are pecans, garbanzo beans, gluten free whole grain oats, garlic, onion, and sea salt.  To the already made mixture you add 2 Tablespoons of water and 2 eggs or a substitute to keep it vegan.  I also added about a teaspoon of Parmigiano Cheese just for the heck of it.  You cook them on the stove top for about 7-10 minutes or until cooked through.  I have only tried a little bit of them but they did come out delicious!  I can’t wait to have this with some veggies.

What Do You Wear?

Are you ever curious as to what people wear when they are at the gym?  Do you feel you have more exercise clothing than regular clothing?  If you said yes to both of these questions well I will share with you how you can update your closet!  If you are like me I am always curious what the latest fitness apparel is out there.  Even though I am always curious I am always on a budget so I try to find the best items for my money.  Here are some of my favorite fitness items that I can usually be seen wearing or carrying with me to and from the gym.  Included with each product description will be a link as to where you can buy the item. Continue reading

To Give Up or Add In?

I am not one that partakes in ‘Lent’ as it is not part of my beliefs but as someone who is very interested in health and wellness I want to give you some tips!  There are some things that you can give up from your diet and also add into your life to brighten and make it better! Continue reading