Thursday, February 19, 2015

Wild Smoked Salmon & Kale with Mustard Sauce (Five Things to Do with Quinoa-5)

So it's been a long day, you're exhausted, you managed to hold down most of your healthy habits today, but now it's dinner time. The fridge is kind of empty, you're starving, and while normally a frozen pizza makes you want to turn up your nose, it's currently inviting.

Don't do it! I have a really fast healthy dinner recipe for you! It will taste gourmet, won't break the bank, and there's minimal prep involved! I hope you love it! You can add to it and make it more elaborate if you want, but you're tired remember :) Chances are you have some these foods at home already.

Making Healthy Easy

Do yourself a favor and keep a few bags of organic frozen veggies at home, a fairly good assortment. Yes, I'm all about fresh and local, but ya know it just doesn't always happen. 

Believe it or not recently I made a new discovery at the grocery store that totally made my day, it's the simple things. So I'm sure other markets do this, nonetheless I'm a Whole Foods shopper. So in the seafood section they sell wild smoked salmon trimmings. So ya know those perfectly shaped fillets they sell for way too much money in the glass seafood case, well there are still really good pieces of salmon left that didn't make it on the fillet. So they shave it off, already trimmed from skin, no bones, and broken up into pieces. It's inexpensive and makes healthy recipes really simple! I hate touching fish! Can you hear me singing?!!! How did I not see this before??? It's like a dream come true for me! Yes, I know....and.....oh surely there are odd things that make your day too!

On to more ingredients I like to let live in my pantry or fridge, like mustard. So while I know how to make mustard, I also keep good, gluten free bottled mustard around in case I run out of my homemade version. Yes, there is a such thing as gluten free mustard, and it's not just marketing. Vinegar in mustard can be derived from wheat, so read your labels. 
Mustard can make a meal a party, therefore keep it close. 

Another item that I let hang out in my pantry is organic lemon juice. Now I adore freshly squeezed lemon juice, but in case I run out of fresh lemons, it's there. Lemon juice, much like mustard can send flavors over the roof in a dish.

The Recipe: Wild Smoked Salmon & Kale with Mustard Sauce

Okay, I won't keep you in suspense any longer. 

This should serve 1-2 people and you can easily increase it.


1 Package of Wild Smoked Salmon Trimmings
1 1/2 Cups Frozen Organic Kale
1/2 Tsp Organic Garlic Powder
1-2 Tbsp Organic Unrefined Coconut Oil
1-2 Tbsp Organic Lemon Juice
4-6 Squirts Organic GF Mustard
1/4 Tsp Celtic Salt
1 Cup Organic Quinoa (dry, uncooked)


Now if you happen to have left over quinoa already cooked, that just eliminates a step. If you don't have any made, cook it.

Take out a large skillet
First cook the kale in the oil for 1-2 minutes on low to medium heat
Next put in the salmon, cook the for 3-4 minutes, stirring
Add the lemon juice, salt, mustard, and garlic powder, stir well

At this point I would either throw my cooked quinoa into the skillet with everything to warm it up or I'd put the just cooked quinoa into a bowl and dress the top with the salmon and kale.

You could use any frozen green for this you want and even add capers or butternut squash, your options are endless. Regardless you will think you got take out from a fancy restaurant and not spent anything close to it had it been from one.

If you try it, let me know! Be healthy and blessed! Helping you to be a good steward of your health!~Marie A. Ligorria, HHC

For more healthy recipes and help with balance of mind, body, and spirit check out my health counseling programs today!

Monday, February 9, 2015

What's Your Vision of Wellness?

Blessings today to you! Do you have a vision of what healthy looks like? I think we all do, and that's awesome! It is unfortunately far too easy to get distracted as well as discouraged and get off the healthy train. Remember it's a journey, not a single destination. It looks different for everyone, and we ALL need growth.

Today I'll share a snap shot of one of my weekly module exercises in my holistic wellness counseling program. I pray it helps you get one step further in accomplishing your goals of health and wellness for you, family, and friends.

Here is a peek into your virtual holistic health counselor's world. Above is a picture I shared last week on Instagram of my night stand. Right next to my bed, I keep closest to me the items that help me stay healthy: a picture of my lovies, the One Year Bible, Young Living essential oils and diffuser, my a finished mug of lemon and ACV water, a pen and small pad of paper, and my sleep mask.

What's Your Vision?

Do you have a vision board to help you stay on task? When I wake up in the morning the first things I see are those boards.

Creating a vision board really helps to keep me hold positive focus instead of waking up to negativity. There is so much yuck out there, and it is our choice to get sucked into it, or to look beyond. This is part of my healthy morning routine. I gaze over the board after I read my bible and meditate on how good God is and how I know He wants good things for me.

Two Sides

I have one side for professional goals and the other side is for personal goals. You don't have to have two boards, it's simply how I've chosen to break it up.

Professional Side

You don't have to have a professional side. Being a business owner this helps me to see goals and tasks to achieve as well as where I'd like to be professionally. On my board I actually printed out someone else's inspiring blog article and popped it up there because this woman is in a place with her business that I'd like to be. Even if you don't own a business or work out of the home, you might consider it though. Every stay at home mother reading this blog article is a professional home manager as well as the one billion other hats that you wear! You're beautiful, and yes honey, you work!

Personal Side

My personal side right now includes my Young Living calendar; those pictures inspire me. I also have up vacation spots I'd like to visit with my family. I included approximately how much each vacation would cost too. That's the getting real part is making the dream a reality, no matter how long it takes. Attaching a break down of food, tickets, transportation, ect really helps make it less pipe dream and more attainable. My fiance often says the phrase pie in the sky when referring to just saying things we would like, but not doing anything about them. Our personal goals and dreams are very important. When we lose them, and just go on with the mundane hum drums of life, we lose momentum, and forget that God put us here to live! Ultimately, yes, it's all about Him and service to Him. At the same time He put us here to enjoy life as well.

Personal goals for you might be to improve your immune system and digestive health. Examples of things to put on the board is first the reason you are doing this. So I would suggest in one to two sentences on a piece of paper to physically write out what your greatest desire is over all, then stick it on the board. Then include things like recipes to try, a picture of someone who inspires you, a new health tip, healthy grocery lists, pictures of items that encourage your progress like a cup of herbal tea, a bottle of Braggs Apple Cider Vinegar, or words like: grain-free, earth, deep breath, essential oils, planks, oil pulling, probiotics, squats, fermented foods, coconut get the idea.

Boards Will Travel

Recently, I attended this fabulous business building seminar by business mentor, Clare Luffman. Check Clare out by the way, she was awesome! She actually has her vision board in a binder. So Clare's active practice is to take her board with her even if she is traveling to be a source of support in her day no matter what happens. I loved that idea! So make this your own! If boards on the wall like mine won't work, maybe a binder like Clare's will! Maybe you could create both, so when you travel you won't be without that inspiration. Get creative, use your fridge, your bedroom mirror, or a blog if that works for you! You could digitally take photos of your goals and place them on the blog. Whatever style of board works for you, just do it!

This Is For You

If it seems silly, please try it. Maybe you have stayed on task for the most part up until now. If that's the case, a vision board could only be a boost to your progress.

Maybe you're like me though and on occasion people really discourage you or you get overly distracted. This is your chance to make an active practice of every time you get off track to return to your board. Tack up something new, look at the positive changes you've made, and just be still with God asking for His strength and help.Your board will grow and change as you do. You will add things and take them down.

Helping you to be a good steward of your health!~Marie A. Ligorria, HHC

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