Good morning 🙂

It’s hot today… and not in a good way. I know its May, but I don’t want to see this kind of heat until Memorial Day. Oh well.

Back to the Salmon Cakes I made last night and baked up this morning. Boy were they good. I ended up having two for breakfast  with two cups of coffee. Honestly didn’t really go together, but made a good breakfast nonetheless. Here is the recipe, and I think you all should seriously try these:

It Starts With Food- No Fuss Salmon Cakes

(serves 2-3) **I doubled the recipe**


1 can (14.75 oz) wild-caught pink or red salmon (you can also use wild caught tuna)

1 cup “canned sweet potatoes” ** I used fresh-baked light-skinned sweet potatoes

1 large egg

1/2 cup almond flour

2 Tbsp minced fresh parsley (or 2 tsp dried)

2 Scallions, white and green, very thinly sliced

2 Tbsp minced fresh dill (or 2 tsp dried)

1 tsp hot-pepper sauce

1/2 tsp paprika

1 tsp salt

1/4 tsp fresh ground black pepper

2 Tbs clarified butter or coconut oil, melted


Preheat oven to 425* and cover a large baking sheet with parchment paper (I used foil). Drain the liquid from the salmon and use your fingers to crumble the finish into a large mixing bowl. Add all the remaining ingredients except the butter- and mix with a wooden spoon until well combined (I used a spatula). Pop into the fridge to chill for 10 minutes or so. Brush the parchment paper (or foil) with melted butter or coconut oil. (You can also use coconut oil spray here). Using a 1/3 cup, scoop out the salmon mixture and form patties. You want these about 1″ thick and 2 1/2″ wide. Bake for 20 minutes, flip, and bake for another 10 minutes. You can squeeze some lemon on them (I didn’t feel it was necessary) or serve with ISWF Tartar Sauce.


Super easy right?  I’m thinking that I could triple or even quadruple the recipe, make a ton of these, and then freeze them prior to cooking. That way when I reach my hangry state, I just pop them into the oven and I’ll have a healthy balanced meal in about 30 minutes.

While these were baking this morning, I was attempting to cut up a mango. Does anyone know how to successfully cut up a mango? That pit is huge! and although this is only my third time attempting this, I’ve ended up at the sink gnawing on the pit, trying to get as much of the fruit off as possible. And then it end sup all in my teeth. And then I have to floss, and it’s really just a sad process. There has to be a better way!

And one final note for the day. This guy is chillin on our porch this morning

Old Man Moth

Old Man Moth





Well hello there 🙂 Its Friday! Yay! I’m stoked, are you stoked? The weekend is finally here and quite frankly I think I’m a little more exacited than usual because I’m slightly hyped up on caffeine….slightly. 🙂

This morning while making my usual breakfast (3 scrambled eggs w/ coconut milk, cauliflower mash (I ran out of steamed broccoli) and coconut aminos, Steven made me a pot of coffee. He makes the best coffee, hands down. I was standing there, smelling the deliciousness that twas a brewing, looked at my coconut milk, and happened to glance at my Magic Bullet and thought, “HOLY CRAP. LETS MAKE FRAPPUCCINOS!”. I think I may have yelled that actually. And right then and there, my morning got THAT much better. Here’s how I did it:

1) Take your large Magic Bullet cup thing, fill it with ice (it will melt if the coffee is piping hot like mine was). Then pour your coffee over that to the Max line. Add a wee bit of vanilla extract.

2) Blend till frothy.

3) Pour in some coconut milk and shake (with a lid on of course). And wa-la. Whole30 appropved blended coffee concoction. Or frappuccino. Whatever you want to call it. Get yourself a cool little staw like I did and enjoy.

Ok now onto some retail therapy. A few months ago Steven and I were at Big 5 browsing around and found they were having an athletic shoe sale. I’ve always been partial to Asics and Saucony’s, specifically the Gel Kayanos and Hurricanes because of how I run/walk. Apparently I’m a “Stability+”. So when I came across these super light weight Nike Flex 2012 running shoes, I was skeptical. But they were on sale for $50. My usual running shoes are three times that. I figured I try them on, walk around the store. They were surprisingly really comfy. And light. Super light. So I bought em to put them in my rotation of workout/running/training shoes. Its been a few months now, and they’ve become my favorite running shoes. And what do you know, Zappos has them on sale!

These are the ones that I have…

black nike

And these are the ones I’m getting…

pink nike

On Sale for $63.99! Helloooooooo. Plus no shipping cause Zappos is cool like that.

Enjoy the rest of your Friday and have a great weekend!!