Tag Archives: wellness

Finding peace and happiness within yourself.

An inner soul is a life you lead inside of yourself; a place no one else can visit unless they are personally invited. I know it looks different for each of us, but all souls have this in common: they are a place of reflection, safety, peace, power, and shelter. If you look deep enough, you will be able to find the images in your mind of your inner soul; your own place of safety and peace.

My inner soul is definitely serving more than one purpose depending on how I need to renew, strengthen and relax. One part of my inner soul enjoys sitting on my back deck and watching nature or spending time in my vegetable garden harvesting what I sowed. These are the places I go when I need to feel at peace. They are a place where I can rest and renew my soul because I feel safe and protected there, with very little noise coming from my mind that tends to distract me during the day.

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My soul is mostly a peaceful, warm and sunny place. Although, I also have days where it is difficult and empty. There are no birds singing, no squirrels chasing each other with joy ( or at least I think it’s joy) and no flowers blooming. Everything that I love outside is just quiet. The trees are bare, the sky is gray and all I can here are cars and trucks going every which way. It’s like my brain is a busy highway that has one side zooming by and the other side all backed up with trucks and cars honking, sirens blaring, and people yelling at one another. That’s the inner soul I go to when my life is stormy and I’m dealing with challenges that I’m not quite ready to confront.Screenshot 2017-08-11 at 11.08.16 AM

When I’m there, I hear my inner voice of self-doubt, self-judgment, guilt, and shame. It’s a place I go when my inner bitch takes me there. When I know I need to look at things about myself that are so comfortable but yet uncomfortable and I need to make a change. I sit there and listen to the noise in my head and take it in with gratitude (most of the time) because if I didn’t have that part of my inner soul, there would be no change. For that, I am thankful.

My happy place is where I go to help me face the usual stresses of daily life. Sitting in a traffic jam, going to the doctor, standing in a long line can all direct me to my happy place. That long deep breath to push away the frustration place that we go to. My inner soul is a place I go to for reflection. A place I go to find power and peace.

Can you visualize your inner soul, your own place of power and peace? What does it look like?

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Photo: My back deck… My happy place 🙂 of power and peace.

 

Red Quinoa Buddha Bowl

Loving this delicious Red Buddha Bowl that I just through together with the ingredients I had in my garden and fridge. I had made 4 cups of red quinoa ( which if you have ever made quinoa you know that makes A LOT of quinoa!!) so that I can have it throughout the week. I grabbed some ripe tomatoes, basil from the garden, and beets I had roasted for when my daughter comes to visit. She recently just discovered them and loves them and I love them too so wahlah!! roasted a quick batch real quick. I found the easiest  Roasted Beets recipe on Pinterest.  Try this healthy and delicious vegetarian recipe.

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Ingredients:

1/4 cup cooked red quinoa or regular quinoa( directions in link above)

4 cherry tomatoes

1/3 avocado

2 roasted beets (follow the how to link above)

3-4 basil leaves

broccoli sprouts

crumbled feta cheese

1/4 tsp of “everything but the bagel”

1 tablespoon olive oil

salt and pepper to taste

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Directions:

  1. add all ingredients into your favorite bowl ( arrange however you please)
  2. sprinkle with everything but the bagel seasoning, olive oil, salt, and pepper.
  3. enjoy!!

Vegetarian Tostada w/ spicy black beans and cilantro lime tomatoes

First, let me say, I am about 70/30 % vegetarian. I do occasionally eat meat ( filet!! YUMMMMMMM!!) but for the most part, I do not.  This recipe just came from a Hodge podge of ingredients I happened to have in my kitchen. I am always mixing and matching ingredients. Sometimes they are a HIT and sometimes… YUK. This one was delicious and super easy and would be delicious with shredded chicken.

Ingredients:

1 Ezekiel sprouted grain tortilla

1 14.5oz can of red gold Lime and cilantro diced tomatoes

1 can of spicy black beans

as much or as little spinach as you like

as much or as little Colby jack cheese as you like

Jalapeno, cilantro and sour cream as a topper ~ again, to taste

1/2 tsp everything but the bagel seasoning

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Directions:

  1. in a small sauce pan, on low, warm up beans and tomatoes together
  2.  toast tortilla in toaster oven or oven, until 1/2 to desired crispiness.
  3. add cheese to tortilla and put back in toaster until desired crispiness.
  4. remove tortilla from toaster add spinach, black beans & tomatoes, jalapeno, cilantro and sour cream.
  5. sprinkle everything but the bagel seasoning on top

Cucumber Quinoa Salad with Feta

Doesn’t it feel so easy to cook this time of year?!? I wouldn’t even consider this salad cooking if you ask me.

I don’t know about you, but I take one glance at the rainbow of beautiful summer veggies available at the farmers market ( and my garden) feels like .. Wham! .. an instant inspiration to want to run home and cook something fresh and healthy!  Don’t you?

With all of the fresh greens in season lately, I’ve been making kale and spinach and spring greens salads galore, which always feel so good.  But for something different tonight, I decided to make a refreshing cucumber salad.  I have cucumbers and tomatoes in abundance lately, so I grabbed some from the garden and tossed it with some fresh basil, ( also from the garden) red onion, and feta I had on hand.  And then added in some quinoa for extra protein, and tossed it all with a simple lemony vinaigrette.Screenshot 2017-07-23 at 4.34.15 PM

 

The result?

fresh, fun, and fantabulously flavorful salad that I already can’t wait to make again!

 

CUCUMBER QUINOA SALAD

This Cucumber Quinoa Salad is made with lots of fresh basil and feta, tossed with a simple lemony vinaigrette, and it’s SO fresh and delicious! Plus, it’s naturally gluten-free and quick and easy to make. Perfect for a side dish but it’s my dinner tonight!

 

INGREDIENTS:

CUCUMBER QUINOA SALAD INGREDIENTS:

  • 1 English cucumber, diced
  • 2 cups chilled* cooked quinoa (see this tutorial for how to cook quinoa) I usually make a large batch to have throughout the week.
  • 1/2 cup diced red onion
  • 1/2 cup crumbled feta cheese
  • 1/3 cup julienned or roughly-chopped fresh basil leaves
  • 5 cherry tomatoes
  • 1 batch Lemony Italian vinaigrette (see below)

LEMONY ITALIAN VINAIGRETTE INGREDIENTS:

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  • 1/4 cup olive oil
  • 2 tablespoons Trader Joes “everything but the bagel” seasoning
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon Italian seasoning, homemade or store-bought
  • pinch of Himalayan salt and black pepper or to taste

DIRECTIONS:

TO MAKE THE CUCUMBER QUINOA SALAD:

  1. Toss all ingredients together until combined.  Serve immediately.

TO MAKE THE LEMONY ITALIAN VINAIGRETTE:

  1. Whisk all ingredients together in a small bowl until combined.

Banana Split Chia Bowl

Mexican Fiesta Skillet

This Baked Eggs Skillet with Avocado and Spicy Tomatoes is Low-Carb, Keto, low-glycemic, Gluten-Free, dairy-free, Paleo, Whole 30, and South Beach Diet friendly, and it’s sooo DELICIOUS!!! 

Today,  I made this just for me so I used a non-stick skillet and just one egg. This recipe is for up to 4 eggs

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I’m always looking for new low-carb breakfast ideas, and recently when I had avocados in the fridge that needed to use, I came up with this MEXICAN FIESTA!  If you’re wondering why my avocados were in the fridge, it’s because a long while ago, I discovered if you put ripe avocados in the fridge they will stop ripening and last longer.

This would make a delicious Meatless Monday meal for breakfast, lunch, or dinner.If you don’t care if it’s gluten-free or low-carb you could eat it with something like Ezekiel tortillas or Ezekiel toast, but I just ate it alone this morning.

Before you start simmering the tomatoes, preheat the oven to 400F/200C and break 4 eggs into individual dishes and let them come to room temperature on the counter.  (This is important or the yolks will get too done if you start with cold eggs.)

I used these Red Gold in Cilantro lime juice tomatoes to make this recipe. I will say that it’s not too spicy, but if you’re making this for kids I might use plain tomatoes.
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I recommend using a cast iron skillet to make this. Even if your pan is well-seasoned, spray it thoroughly with non-stick spray or brush with extra virgin olive oil.  Then drain tomato juice, add to skillet and simmer until the liquid has mostly evaporated.

While the tomatoes simmer, slice the avocado.

After 4-5 minutes on medium, the tomatoes should look like this, with the water has mostly evaporated.

 Turn heat to low and arrange the avocado slices over the tomatoes, whatever way looks appetizing to you.

 Then gently put each egg into a spot between the avocado slices.  Season to taste with salt and fresh-ground black pepper.

 Put the skillet into the preheated oven and bake 10-12 minutes, or until egg yolks are as done as you like them.  Serve hot!

Ingredients:

2 mushrooms sliced
1 can (14.5 oz) Red Gold diced Tomatoes in lime juice and cilantro
1 ripe avocado, sliced lengthwise into 10 slices
Himalayan salt and fresh-ground black pepper, to taste
4 eggs

Directions:

1.Preheat oven to 400F/200C. Break eggs into individual ramekins and let the eggs come to room temperature while you proceed with the recipe.

2.Spray a medium-sized ovenproof frying pan with non-stick spray or brush with extra virgin olive oil, add the tomatoes, and start to simmer over medium heat, and I highly recommend using cast iron for this if you have it.

3.While the tomatoes and mushrooms simmer, peel the avocado, cut in half, and then cut each half into 5 thin slices. When all the liquid has evaporated from the tomatoes (about 4-5 minutes), turn the heat to low and arrange the avocado slices like spokes of a wheel in the pan.  Gently put each egg between two avocado slices, spacing them evenly apart.  Season to taste with Himalayan salt and fresh-ground black pepper.

4.Put the skillet into the preheated oven and bake until whites are completely set and the yolks are done to your liking, about 10-12 minutes for runny yolks.  Serve hot, with Ezekiel tortillas or Ezekiel toast if desired.  I eat mine plain.

5.ENJOY!!

Avocado Feta Spinach Salad

Salads are so good for you and super easy to make but the best part for me is to try and make them pretty. Here are some nutrition facts about some of the ingredients.

Avocado is considered one of the healthiest foods on the planet as it contains in excess of 25 essential nutrients, including vitamin A, B, C, E, & K, copper, iron, phosphorus, magnesium, and potassium. Avocado also contains fiber, protein, and several beneficial phytochemicals such as beta-sitosterol, glutathione and lutein, which may protect against various disease and illness.Image result for images of goji berries

Goji Berries have similar benefits you get from eating other berries, goji berries are loaded with beta-carotene (a pigment found in plants and fruits) which helps promote healthy skin. They have also been known to help boost the immune system and protect the eyes — talk about a super fruit. And like other berries, goji berries are also an excellent source of vitamin C and can reduce tough cold symptoms.

Goji berries are an excellent source of antioxidants because of their oxygen radical absorbance capacity (ORAC) value.

As a plus, goji berries are low in calories, fat-free and are packed with fiber — which also helps you manage weight and go the bathroom on a regular basis.

Mangoes contain a high amount of the carotenoid compound beta-carotene.

Mangoes are a low-fat, low-calorie, cholesterol-free source of a variety of nutrients, especially vitamin A, vitamin C, dietary fiber and antioxidant compounds. If your diet includes rich sources of these nutrients regularly, you may be less likely to develop many serious medical conditions.

Originally cultivated in India, mangoes are now more widely eaten than any other fruit in the world, according to Fruits & Veggies More Matters. In the United States, ripe mangoes are typically consumed raw, dried or cooked in chutneys or pies.

 

 Ingredients:

All ingredients are approx. Its a SALAD not a baked good. 🙂 Just have fun!

1-2 handfuls of  spinach

1/3 mango

1-2 baby carrots, chopped or sliced

2-4 cherry tomatoes cut in half

1-2 teaspoon red onion

2-3 teaspoons goji berries

1 tbsp feta or to taste

1/3 tsp of chia seeds

cilantro for garnish

For the dressing:

1/2 a lemon juiced

2 tbsp olive oil

Himalayan salt and pepper to taste

Directions:

  1. put all ingredients into your favorite bowl and arrange however you please
  2. whisk all ingredients for dressing in a mixing bowl and pour over salad
  3. ENJOY!

 

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