Whole Grain Brown Rice and Quinoa with Avocado Orange Dressing

Whole Grain Brown Rice and Quinoa Salad with Avocado Orange Dressing

IngredientsFor dressing:
1 1/2 cups Orange Juice
1 Avocado
2 Jalapenos

Blend until well blended and smooth.

For Main Dish:
1 cup Whole Grain Rice
1 cup Tri-Colored Quinoa
3 Roma Tomatoes, diced
4 Green Onions, sliced
1 Large Jalapeno, diced
3 cups Spinach
1 1/2 cups Mushrooms, sliced
2 Eggs, hard boiled and halved
1 Head of Broccoli, chopped
2 tbsp Olive Oil
2 tbsp Lime Juice

1. Cook rice and quinoa as instructed.
2. Coat pan with 2 tbsp olive oil. Saute mushrooms, jalapeno, and broccoli until fork tender. Stir in 2 tbsp lime juice.
3. Mix all ingredients together.
4. Top spinach with Brown Rice and Quinoa Salad.
5. Top salad with Avocado Orange Dressing, tomatoes, green onion, and hard boiled egg.
6. Enjoy!


Pan Seared Salmon with Sweet and Spicy Salsa


I made a pan seared salmon with a sweet and spicy salsa. The meal was delicious! The salsa ended up being the star of the dish and would also do wonderfully as a part of a salad. I was so excited to make this meal and even more excited to try it after beginning to smell all of the ingredients together. My family loved this meal and it’s made its way into my family recipe book! The pictures shown are just for the salsa, since it was the ultimate star!

Pan Seared Salmon with Sweet and Spicy Salsa

Ingredients for Salsa
6 Campari tomatoes (diced)
1/2 red onion (diced)
1/2 bunch cilantro (chopped)
1 pound pineapple (chopped)
2 jalepenos (diced)
1 Tbsp lime juice
Pepper to taste

Other Ingredients
For Salmon
Wild caught salmon fillets
Extra virgin olive oil
Salt and Pepper to taste

For Rice
Royal blend whole grain rice
2 tsp minced garlic


1. Combine all salsa ingredients in large bowl. Mix thoroughly.
2. Coat salmon with extra virgin olive oil. Season with salt and pepper to your liking. Place in heated pan over medium-high heat for 3-4 minutes on each side.
3. Cook rice as instructed with 2 tsp minced garlic. Add salt and pepper to taste.
4. Place salmon fillet atop rice. Top with salsa.
5. Enjoy!

Chicken Salad Stuffed Avocado

Ingredients for Chicken

1 Chicken Breast

1 Lemon – Quartered

Pepper (to taste)

Dried Thyme

Ingredients for Chicken Salad

Cooked Chicken Breast – Shredded

Arugula – Chopped

1 Avocado – Pitted (be sure to leave skin aside)

1 Roma Tomato – Diced

1 Jalapeno – Diced


1. Squeeze juice from fresh lemon onto chicken. Place quartered pieces around chicken breast in pan. Top chicken breast with pepper and dried Thyme to your taste. Bake at 350* for 45 minutes.

2. In a bowl, combine shredded chicken, arugula, avocado, tomato, and jalapeno. Mash together and stir until well mixed.

3. Stuff the shells with the salad.

4. Enjoy!

Mexican Salad with Avocado Dressing


Mexican Salad with Avocado Dressing


1 pound dry black beans
1/2 red onion
8 cups water
1 zucchini
1 yellow squash
2 tomatoes
1/2 cucumber
6 green onions

1. Dice red onion and cook with black beans in 8 cups of water in pressure cooker. Use setting 08 (or whatever your setting for beans is) and change time to 55 minutes.
2. Saute squash and zucchini.
3. Dice tomatoes, cucumber, and green onion.



2 medium avocados
1/4 cup olive oil
1 jalepeno
1 tablespoon lime juice
2 cloves garlic
1/4 cup water

1. Combine all ingredients in blender and blend until smooth.


1. Layer spinach and arugula, beans, sauteed zucchini and squash, tomatoes, cucumber, and green onions.
2. Top with avocado dressing.
3. Enjoy!


Impact and Empower, Creatively

The last month has been quite rough. I have so many goals that came to a screeching halt with a car accident that left me pretty banged up. Anyway, I was working on an exercise to build my mission statement. The second I had it created, intuitively, I fell in love. I have decided to create a program surrounding it at some point soon.

IMG_5251 (1)


Anyway, I am working on adding more services. Personal Coaching, Business Coaching, Oracle and Tarot Readings, Toe Reading, Aromatherapy, Holistic Nutrition, Health and Wellness Coaching, etc. Tons and tons of plans for 2018. There are 2 new groups created on Facebook: Holistic Healing Through Soulful Creativity and Nutrition and Mindful Eating for Long Term Health and Weight Release. Feel free to join both! We are just starting out but the more the merrier!

I think that I have also decided to add my journey to my blog as well. I will have separate folders for each post for easier searching, but I think that this is what is best for me and this journey. It makes me hold myself accountable and create better habits to make this blog an everyday thing. Plus, I’m sure that people would like to know who they’re talking to!

Haha. Anyway. That is all for tonight. Join the groups! Share them! They’ll be AMAZING!

Whole Food Plant Based Honey Mustard Salad Dressing


Looking for a great WFPB compliant honey mustard salad dressing? Look no further! This dressing will go a long way so be sure to use sparingly until you determine how much fits your tastes!

1. 1 cup Just Mayo
2. 2 tbsp Dijon Mustard
3. 1/2 tbsp Organic Mustard
4. 1 tbsp Lemon Juice
5. 4 tbsp Honey
6. 1/2 tsp Red Pepper Flakes
7. Pepper to Taste

1. Combine all ingredients and mix until well blended. Refrigerate.

Whole Food, Vegan Ramen

Vegan Ramen

This recipe is full of vitamins, minerals, and antioxidants. It is a great source of whole foods and is dairy free! This meal is very filling, wholesome, and comforting. This dish is sure to become a family favorite for years to come.

4 cups Vegetable Broth
4 cups Water
1/3 cup Soy Sauce
1 pound Mushrooms, whole or sliced
1 Head of Broccoli, cut
1 pound Carrots, sliced
4 Celery Stalks, sliced
6 Scallions, sliced
1 pound Rice Noodles
Handful Kale
1/2 tsp Turmeric
Pinch Onion Powder
1 tsp Crushed Red Pepper
1/2 tsp Garlic Salt
Salt and Pepper to Taste

1. Combine vegetable broth, water, soy sauce, carrots, celery, all seasonings, in pot and bring to boil. Boil until carrots are tender. Approximately 20 minutes.
2. While broth is boiling, saute mushrooms in soy sauce and garlic salt until tender. Approximately 10 minutes.
3. Add mushrooms, broccoli, and rice noodles to pot once all vegetables are tender and cook until broccoli and rice noodles are tender. Approximately 10 minutes.
4. Add a handful of kale to pot and cook until wilted.
5. Add scallion, serve and enjoy!



What is Potassium?
Potassium is the third most abundant mineral in our body and is vital for numerous functions and overall health. Potassium is required to keep the heart, brain, kidney, and muscle tissues in great condition. It is directly responsible in performing quite a few critical and important body functions and tasks.

What Does Potassium Do?
Potassium helps prevent strokes, reduces blood pressure, heart and kidney disorders, and some mental health disorders. It also helps to enhance strength, metabolism, water balances, electrolytic functions, and regulates the nervous system.

Sources of Potassium
We all know that Potassium comes from bananas, but it also comes from many other sources as well. A couple of other excellent sources of Potassium also comes from avocados and coconut. Fresh citric fruits and vegetables are other great sources of Potassium. Nuts, potatoes, chicken, and salmon are also on the “potassium rich foods” list.

Deficiency Symptoms
Potassium deficiency is a very serious problem that can ultimately lead to death if left untreated. Some of the most common symptoms include:

  • heart palpitations
  • abnormal heart rhythm
  • anemia, severe headaches
  • high blood pressure
  • swelling occurring in glands
  • severe intestinal pain and
  • inactive reflexes.

Potassium Benefits
Aside from potassium curing blood pressure imbalances and reducing the symptoms of mental health disorders, it brings a whole range of amazing benefits. A few of them are:

  • Boosts heart health
  • Maintains water balance
  • Regulates fluid levels
  • Regulates neural function and
  • Stabilizes blood sugar levels

It is very important to make sure your levels are in normal and healthy ranges. Too much of anything can be toxic. Before supplementing potassium, consult your medical professional first.

What is a Normal Level?
Severe Hypokalmia: Below 2.5 mEq/L
Moderate Hypokalemia: 2.5 – 3.4 mEq/L
Normal: 3.5 – 5.0 mEq/L
Mild Hyperkalemia: 5.1 – 6.0 mEq/L
Moderate Hyperkalemia: 6.1 – 7.0 mEq/L
Severe Hyperkalemia: 7.0 + mEq/L


The Role of Good and Bad Cholesterol

Oftentimes, when we think of cholesterol, we think of bad. We think of heart attacks, clogged arteries, hardened arteries, and even death. However, there are a few different types of cholesterol, and not all of them are bad. Because cholesterol is considered a fat substance, it is not water soluble. This also means that fat cannot move through the bloodstream on its own. To transport fat throughout the body, our bodies bind them to cholesterol, triglycerides, and phospholipids. These are known as lipoproteins.

We have our HDL (High-density lipoprotein) as well as our LDL (Low-density lipoprotein) and even VLDL (Very low-density lipoprotein).

Before getting into each different type of cholesterol, I’ll talk about what cholesterol’s function in the body is. A few of the greatest roles cholesterol plays a part in are hormone manufacturing, digestion, and even the structural component of our cells.

Cholesterol plays a very important part in aiding in hormone production. Cholesterol produces steroid hormones which directly affects our weight, sex, digestion, bone health, and mental health. Without cholesterol, we could have major disturbances in those areas. Cholesterol is stored in the adrenal glands, ovaries for women, and testes for men, and is converted into the steroid hormone.

Cholesterol is also used to help the liver create bile. The bile from the liver helps our bodies digest food properly, especially fats. If our bodies cannot digest these fats, they can get pushed through the intestinal wall into the bloodstream. In turn, this can lead to clogged arteries causing heart attacks and heart disease.

Cholesterol is also a major structural component of our cells. They help provide a protective barrier for our cells to prevent damage being done to them. When the cholesterol levels increase or decrease the cells change which affects our bodies ability to metabolize and produce proper energy. Our cell health and the role cholesterol play in that health affects numerous aspects of our bodies functions.

Now for the good cholesterol. High-density lipoproteins, or HDL, are the kind of cholesterol you want. HDL serves as the driving force within our blood stream. If our HDL is at a good level, it helps push out all excess cholesterol and plaque build up by sending it to the liver. In the long run, this lowers your risk of heart attack, disease, stroke, and even death. The ideal HDL level is 60 mg/dl (milligrams per deciliter) or greater.

Low-density lipoproteins (LDL) and very low-density lipoproteins (VLDL) are the bad forms of cholesterol. LDL’s are bad because they contain a much larger portion of triglycerides. When the triglyceride level is high, HDL level is low, and LDL level is high, it causes the fats to stick to the arterial walls. This results in them turning to plaque and increasing the risk of heart attack, disease, stroke, clogged arteries, and death.

There are numerous things you can do to increase your HDL and lower your LDL. To lower your LDL, you want to avoid saturated fats and trans fats. To decrease these fats, you want to eat more vegetables, fruits, grains, beans, and legumes than you do meats and processed foods. Some great choices to keep HDL levels higher and LDL levels lower are:

  1. Olive Oil
  2. Beans and legumes
  3. Whole grains
  4. Nuts (almonds, pistachios, peanuts, etc) and Seeds (chia, flax)
  5. Avocados

Another very important aspect of keeping HDL and LDL levels both at healthy levels is exercise. Food and exercise are the two most important ways you can keep levels where they need to be and reduce the risk of heart attack, disease, stroke, hardening of the arteries, and plaque build up.