Mediterranean Wheat Salad

This is the first time I’ve made anything with bulgur wheat since I’ve been experimenting with different grains. I wasn’t sure what to expect and I’m happy to say I’m a big fan of the nutty, crunchy texture and the simple preparation. Traditional tabouli is made with these grains and I wanted to do something like that but not quite that.

I created my own version of this popular greek and mediterranean dish using mostly the same ingredients


Soak bulgur wheat in boiling water- 1 part grain 2 parts water. I used one cup of wheat, 2 cups boiling water. Allow to sit until all water is absorbed. About 20 minutes.

Meanwhile chop up fresh tomato – I used some cute heirloom green and dark red guys

herbs and tomatoes

1/3 white onion

3 cloves garlic

And a good bunch of fresh herbs. I picked what looked fresh and green on my patio: Parsley, Orange-Mint, and Basil. Mince to make about 1/2 cup or more to taste.

chopped fresh herbs

Mix together with grains after they have completely absorbed the water and cooled.

Add 1/3 cup olive oil and the juice of 1 fresh lemon

fresh lemon

Toss in 1/3 to 1/2 cup feta cheese crumbles

bulgur wheat salad

Salt and pepper to taste.

Stir well and refrigerate before serving

mediterranean salad

Such a cool, refreshing, light salad for summer. I love the combination of the different herbs. I thought about adding chopped nuts or raisins but had to stop myself from over-doing the simplicity of this salad. There’s always a next time……

I am going to use bulgur wheat a lot more. I get tired of brown rice and oatmeal and am enjoying trying different whole grains like buckwheat, oat groats, black rice, wild rice,  and now wheat bulgur. Next stop: Amaranth!

Be sure to visit my new website CreateWholeHealth for more information on healthy eating and lifestyle!


Coconut Thai Legumes

After weeks of eating meat and upping my protein intake every chance I can I’ve hit a wall. I’m craving my simple vegetarian meals that I ate all throughout the winter. The stews, soups, and slow-cooked meals that kept me warm. It’s only August so there is still a lot of hot weather left but today I wanted warmth. I stopped at my favorite natural foods store for some hot soup for lunch and it inspired me to want to cook tonight.

I made this very simple but hearty bean stew. I kept throwing in different ingredients and flavors until it turned into something sort of thai flavored. It’s also high in protein so I don’t have to worry about getting off track with that. It’s just nice to have a break from chicken breasts every so often.

Lentils and Chickpeas go so well together and luckily I had both!

coconut lentils

1 cup dried red lentils

3 cloves garlic

1/3 white onion

1 can coconut milk

1 can garbanzo beans

1 can tomato stewed sliced tomatoes

2 cups fresh baby spinach

1 cup broccoli florets (I used frozen)

2 tablespoons fresh basil

1 tspn red pepper flakes

1 tblspn curry

½ teaspoon turmeric


Saute chopped onion and garlic in coconut oil Add dry lentils and 1 cup water. Cover and let simmer 15-20 minutes or until lentils are soft. Add tomatoes with juice, coconut milk and spices. Cover and let simmer on low 5-8 minutes Add fresh spinach, broccoli and basil. Stir well, turn off heat, cover and let steam 10 minutes.

Serve over brown rice, quinoa, or basmati rice

Amazing Buckwheat Waffles

This Sunday is my last Sunday to post to WordPress so please be sure and sign up by email if you’re not already to keep getting my lovely posts delivered to you. My new website will be up very soon and this blog will continue there!

Last night I did something I haven’t done in a very long time- I stayed out late. I was shocked to see how many people were out at midnight running around, dressed up, full of energy, and mostly drinking. How quickly I’ve forgotten that lifestyle. I am so happy when I get to go to bed early! This morning started slowly and I was craving something hearty so I made these buckwheat waffles. I was SO HAPPY with how they turned out- thick, fluffy, and grainy- just how I like them.

buckwheat waffle

I started with 1/2 cup of whole buckwheat in the blender until finely ground. Add 1/2 cup whole wheat flour, 1/4 teaspoon baking soda, 1/2 teaspoon baking powder, cinnamon.

To the dry ingredients I added: 1 egg, about a cup of almond milk, 1/4 cup coconut oil, 1 tablespoon honey. It was still thick so I added a smidge of olive oil and a few drops of water.

They took a long time and a lot of steam was coming out of the waffle iron so I knew they were going to be nice and dense. I topped with my usual fruits, organic syrup, walnuts, and greek yogurt.

buckwheat waffles

Was this enough of a Sunday breakfast though? Where was the protein?

I whipped up an 8 egg omelette with chicken, spinach, tomatoes, and cheese. I used feta and sprinkled cheddar on my man’s since he is lifting heavy and wanting to add calories.

cheese omelette


I ended up only eating half of my waffle because they were so thick and dense. Next time I will make a smaller size rather than filling the whole iron with batter.

buckwheat waffles

I work with some people who are afraid of grains and carbs. They think “This will make me fat” or “Carbs will lead to weight gain” but nothing could be further from the truth. Simple carbs like sugar, processed foods, crappy packaged snacks, and diet food will do that but not good quality whole grains and vegetables. Whole grains are fiber and keep us feeling full! Carbs are fuel that we need for energy. Energy = Movement = Calories burned and muscles built.

Don’t be afraid to try new grains in your diet. The caramel colored “whole wheat” bread in most grocery stores just doesn’t cut it. Some of my favorite whole grains are buckwheat, oat groats, steel cut oats, whole oats, brown rice, and quinoa.

Let’s Stay Together + Beach Photos

It’s a rainy day but I am so inspired by my recent vision board I got up super early and got a work-out in so now I can catch up on business this afternoon.

I am still daydreaming about the beach and how awesome my recent (short) vacation was!

footprints in the sand

The sunsets were incredible every night

beach sunset

The weather was perfect!


We mostly cooked all our own meals- I don’t even love restaurants on vacation.  Our friend made us pasta with tomato/basil sauce one night and I baked chicken with root vegetables .

homecooking on vacation

Here is a funny before and after shot of the bird! They destroyed it- I had one tiny plate-full!

baked chicken

And finally- for my WordPress followers; Please sign up today to continue to receive my blog posts in your email. My new website will be soon hosting this blog and you must be signed up in order to keep getting my lovely informative posts! It’s super easy, just click on the “follow me” button on right hand side of page and type in your email address. I feel so connected with you all and hope that you will follow me onto the new format!

How to Make a Vision Board

There is a theory that what we focus on is what creates our reality: that we energetically draw to us anything that is in alignment with what we feel and think. There are MANY books to read on The Law of Attraction and I find it fascinating and empowering. People have been studying and living by this law for centuries. But what does it mean in our modern, everyday, busy lives?

It means being positive, optimistic, and reaching for what you want in life. It means setting intentions and keeping your mental focus on those intentions. It means aligning your energy, your mood, your spirit, with that which you seek in every way possible.

One of the best tools for this is visualization. Keeping our dreams and hopes in full view can be a huge help in manifesting our dreams. I’ve been making vision boards for a few years now and I find the process is always uplifting and helps to sharpen my goals and clarify my intentions.

Here is what you’ll need to create your Vision Board:

-Old magazines- all kinds, don’t just go for the ones you always read.


-Removeable Glue Dots (available at Michael’s or craft stores)

-Thick poster board

-Your Imagination!

I start clipping days before I am ready. It takes my mind time to let go of inhibitions, doubts, and other distractions in order to be really freely creative.

vision boards

Clip EVERYTHING that catches your eye, you can go back and sort through them later. Don’t over-think it- if you like it- Clip it!


Once you’ve gathered a good messy pile of clippings begin placing them on your poster board in any order that is pleasing to you. You can categorize things, or just go by what feels good or looks good. Chances are they will take on some type of order without your help….

vision boards

This is the fun part when your aspirations really begin to come into view and you are able to move things around depending on how it feels. Feeling is a big part of creating a vision board.


Use pictures as well as words that inspire or motivate you


The removable glue dots can be placed on the back of the photo and allows you to move them around rather than sticking like glue.


After I’ve assembled everything I will let it sit for a day or two and go back to look at it. I might shift things here or there or add or remove an image. I always somehow “know” when it’s done!

It’s so interesting to see how my boards have changed over the years. They are like visual journals.

vision board

Once you’re happy with your vision board be sure to put it somewhere you will see it everyday, that’s how the “magic” works! Most importantly, it should make you feel AMAZING and EXCITED when you look at it. That energy is what creates the movement of those things into your life.