Simple Meals


Looking for a quick and light meal option? Check out this herbed citrus salmon topped with a mango avocado salad. I sautéed some greens to go alongside my fish since I chose the mango and avocado which are higher in carbs; however a nice rice pilaf or cilantro-lime rice would also make a great side or meal addition. Check out the recipe below and share your thoughts!

Serves 2


1lb sockeye salmon

½ tbsp. herb blend (parsley, rosemary, thyme or any of your favorites)

Juice of half an orange

Juice of a lemon

1 mango diced

1 medium avocado diced

1 tbsp. fresh cilantro

1 tbsp. fresh parsley

Salt and pepper to taste

½ tbsp. olive oil

1 clove of garlic


1. If preparing rice or side vegetables, start cooking it first.
2. Heat oil over medium heat in a large skillet.
3. Season fish with half the herbs, salt and pepper and place in skillet season side down. Let sear for 3 minutes.
4. While fish cooks, rinse mango. Slice mango off with skin toward the center to score into small squares and place in a small bowl. Repeat with all four sides.
5. Season second side of fish and flip before lowering heat. Add fresh orange juice and half of lemon juice around fish. (Do not pour on top or you could remove seasoning and sear).
6. Cut avocado in half, score into small squares then scoop out into the bowl with mango. Turn off fish and remove from heat.
7. Mince or press garlic into bowl. Rinse and dice fresh herbs and add to the bowl of avocado and mango. Add lemon juice and salt and pepper to taste. *an optional addition in a little cayenne for a kick.
8. Plate and enjoy.

Bountiful Berries



It’s that time of year again for strawberry season! I cannot get enough of this local, flavorful fruit and the opportunities to make new inspired creations. This past Saturday, I shared one such dish with a shrimp avocado and strawberry salad. Traditionally for such salads, I’ve added other seafood like crab and fruit such as mango. I decided to make a version using fresh strawberries from the Frank Fekete Farm, seafood from Anna Marie Shrimp and local microgreens from Westdome Nursery. The trick is to balance the sweet with savory additions like fresh garlic and herbs in the dressing. This tasty dish was well received and one that I’ve already made again. Check out the recipe below.


Shrimp, Avocado and Strawberry Salad

Serves 4



1-1.5 lb(s). peeled and deveined shrimp

2 cups of chopped strawberries

3 cups of microgreens (Can also mix in salad greens)

2 large avocadoes

2 tbsp. chopped green onion

3 cloves of garlic

1 tbsp. local honey

4 tbsp. white balsamic vinegar

1 tbsp. olive oil

1 tbsp. Red Stick Spice garlic and herb (no salt)

1 tbsp. Red Stick Spice Roasted Onion granules

Pinch of Red Stick spice aged balsamic vinegar sea salt (or reg sea salt)



  1. Peel and devein shrimp and set aside. Heat a large, non-stick skillet over medium heat.
  2. Add 2 tsp of each seasoning (minus salt) to shrimp and add to a hot skillet. Add a splash of water and sear for 3 minutes on both sides before removing from heat.
  3. In a medium serving bowl add vinegar and honey and mix until well blended. Add in oil.  Peel and press garlic in. If you do not have a garlic press, mince finely, then add to the bowl. Add in remaining seasoning. Mix well.
  4. Rinse and chop 2 cups worth of strawberries. Add to the bowl. Cut the avocado in half then score each half into bite-sized pieces before scooping into the bowl.
  5. You can chop shrimp or leave whole and add to the bowl. Rinse and chop green onion then add to the bowl.
  6. Add in micro greens and optional salad greens. You can also add in fresh herbs like parsley for an added layer of flavor. Mix well, serve and enjoy.


Champion Your Day


Breakfast is the most important meal of the day. It’s easy to skip if it’s not part of your routine; if you are trying to maintain or lose weight, make it part of your routine. Of course the quality of the meal is important. Breakfast jumpstarts the metabolism and sets the stage for your energy stores for the day. I’m a big fan of big breakfast often including a fruit or vegetable with protein and a whole grain. If you are not a morning person, plan ahead to make sure you make a great start to your day. 

Below are a few ideas to keep in your back pocket:

Avocado Toast:

  • Multi-grain bread
  • Avocado
  • Protein of choice (bacon, smoked salmon, egg or multiples)

Overnight Oats

  • Oats
  • Milk
  • Frozen berries
  • Spices like cinnamon or sweeteners like honey

Morning Muffins (can bake a dozen!)

  • Egg
  • Cheese
  • Yellow or green onion
  • Protein of choice (bacon, sausage, ground beef, seafood


  • Egg McMuffin at home with protein of choice
  • Nut Butter and Banana
  • Nut butter and jelly

Fuel Up!

Satisfaction and Comfort


I’ve gotten on a kick making bread at home, really just to see if I could. I’ve been surprised that it something that can be done in an hour and even better, that I can  add things like flaxseeds, oats and chia seeds mostly to my hearts content. While baking it was a fun experience, making an open-faced turkey, avocado and tomato sandwich sealed the deal. This was a quick and easy meal that was both filling and satisfying. And there is just something to be said about fresh baked bread. 🙂

Using a teeny tiny avocado, I reserved half for an easy guacamole later in the week and cut slices out of the other half. I mashed a slice for more of an avocado butter to spread on the bread, added the tomato and turkey and the remaining slices on top. This takes all of 5 minutes. Enjoy!


3oz of Turkey

1/2 small avocado

1/2 medium tomato

 1 slice of bread

Salt and pepper to taste 

  1. Warm a slice of bread. 
  2. Cut an avocado in half while it warms and remove the pit. Store one half and cut the other half into slices.
  3. Mash one to two slices on the bread and smear like butter. Add a tiny pinch of salt and pepper.
  4. Slice 2 to 3 slices of a tomato and add to bread. Add a tiny pinch of salt and pepper.
  5. Add smoked turkey and top with remaining avocado and red pepper flakes.

A Bit Of Tacos


Fish tacos are a wonderfully easy dish that can be made many ways which is perfect to try and try again as a go-to option during the Lent season. These tacos featured white fish from the farmers market, fresh spicy guacamole, pico de gallo and picked veggies. I don’t have to guess whether they were good since my dinner companions were done before I had finished fixing all of the plates. 🙂 I decided to pair it with naked margarita since when I drink them in a restaurant, I tend to swell like a balloon. I juiced the last of the my Louisiana citrus added a splash of tequila and some agave nectar. This is a delicious and simple recipe that I learned from my twin who has a gift with cocktails. Below are the ingredients and directions for the tacos. Enjoy!

Pickled veggies Ingredients:
2 tbsp rice wine vinegar
1 tbsp sugar
1/2 tsp cayenne pepper
1 cup thinly sliced cucumber
1 cup sliced carrots
1/4 cup thinly sliced onion

Guacamole ingredients:
2 avocados
3 large cloves of garlic
1/2 tsp salt
2 tsp lime juice
1 tsp coarse black pepper
1 tbsp diced jalapeño fresh

Pico de gallo ingredients:
3 small tomatoes (1 to 1 1/2 cups)
1/4 cup diced onion
1 tbsp chopped cilantro
1 tsp salt
1 tsp coarse black pepper

Remaining Ingredients:
Flour tortillas
1- 1 1/2 lb. fresh white fish of choice such as catfish, tilapia or trout (3-4 fillets)
1/2 cup sour cream
2 tsp sea salt
2 tsp coarse black pepper
1 tsp cayenne pepper
2 tsp onion powder
1 1/2 tbsp olive oil

1. In a medium-sized bowl, mix sugar and vinegar until the sugar is dissolved.
2. Peel skin from cucumber and the first layer off the carrot with a potato peeler. Begin to cut strips from the carrot and cucumber with the potato peeler until you have the measurements from above.
3. Season with remaining ingredients. Mix with a fork and set aside covered in foil.
4. Slice the tomatoes in half. Placing the tomato seeded-side down, cut the tomato halve into four strips then dice them by cutting into small squares. Repeat with all tomato halves.
5. Cut a small onion in half and cut into strips, like the tomato, before finely dicing it. Mince cilantro finely before adding all three ingredients to a small bowl.
6. Season lightly with salt and pepper and set aside covered in foil.
7. Heat olive oil over medium heat. Season fish with half of the seasonings, reserving the other half for the other side. Once the oil is hot, add in fish and season the other side. Let cook for 3 minutes.
8. Add tortillas to a baking sheet and then the oven at 350 degrees to warm them. ( no need to preheat as that will dry out the tortillas). You can always brush each with water to soften tortillas that were refrigerated.
9. Peel garlic cloves and cut off ends. Mince thoroughly unless you have a pestle and mortar. If so, you can just grind the garlic into a paste before adding the avocado lime and seasoning and working it through.
10. Over a medium bowl, cut avocados in half and remove the pits. Using a spoon, scoop the avocado from each halve into the bowl.
11.  Flip fish and reduce the heat.
12. Roll a lime to release the juices before cutting it in half and squeezing one half over the avocado and garlic mixture. Mash thoroughly with a fork before adding remaining seasonings.
13. Turn off fish and oven and remove tortillas. Build tacos as you prefer and enjoy.