How to Make a Quick, Tasty Salmon Dish that’s Only 300 Calories

I love to cook but I also love to eat healthy…sometimes coming up with the right combination can be tricky… this is a recipe I put together for my Mom and I one night….keeping it around 300 calories per serving (came to 311.5 calories for total meal – I came pretty close!) Recipe is broken down for one serving – multiply to create additional servings.

Ingredients –

  • 3 oz salmon fillet
  • 1/2 c broccoli florets
  • 1/2 medium tomatillo
  • 1 Tbsp chopped onion
  • 1 tsp olive oil
  • 1 tsp soy sauce
  • 1/4 Tbsp sesame seeds
  • 1/3 medium potato
  • Blackening Seasoning

Directions –

  1. Heat  pan to medium-high heat and spray pan with Pam. Slice potato into thin slices. Place potato slices into pan and sprinkle with Blackening Seasoning. Cook until tender and then remove from heat.
  2. Meanwhile, dice tomatillo. Toss tomatillo, chopped onion in small bowl with oil and 1/2 tsp of soy sauce.
  3. Steam broccoli.
  4. While potatoes are cooking, heat second pan to medium heat and spray with Pam. Place salmon fillet in pan and sprinkle with salt and pepper. Cook about 5 minutes and then drizzle remaining 1/2 tsp soy sauce on top of salmon. Continue cooking salmon until just about done, then top with tomatillo and onion. Cook until at desired doneness.
  5. Serve salmon with potatoes and broccoli.

I failed at getting a picture, so sorry, it was so delicious that we ate it up right away!!!  P.S. Salmon is a Power Food – here’s my post on why it’s so awesome for you – Power Food – Salmon

Well I’m off to work out…working hard to stay on track!



Remembering loved ones on World Stroke Day… and Reducing your Risk & Increasing Awareness


This is a difficult post for me to write but I feel it is important that we share our stories to help others. The risks of strokes are real and many of us are unaware of how much a stroke can affect our lives. My Grandfather had a stroke last December and it changed my and my family’s lives forever. Luckily the Lord was watching over him when it happened… he was in his basement and happened to be on the phone with my uncle when it occurred so we were able to get help to him fairly quickly but the damage had been done. We were able to enjoy his company for several months after until he left us to be with the Lord in August. His quality of life was never the same though. He spent those last months in a nursing home with a limited diet and restricted to bed or a wheelchair. We enjoyed many afternoons in the gazebo watching the geese and ducks in the pond and those moments we were blessed to be with him while we could. He is missed everyday.

Studies have shown that 80% of strokes can be prevented.

Major risk factors for stroke:

  • High Blood Pressure – this is the main risk factor for stroke. It is important to do what you can to make sure you keep your blood pressure regulated. Watch your sodium intake, maintain a healthy weight are a couple of ways to control this; speak with your doctor for help.
  • Diabetes
  • Heart Diseases – know your family history, speak to your doctor about risks.
  • Smoking – smoking damages the blood vessels which raises your blood pressure, it also reduces the amount of oxygen that reaches your body’s tissues.
  • Excessive alcohol intake.
  • Drug Use
  • Age and Gender – as we get older, our risks increase. Men are more likely to have a stroke, but women are more likely to die from a stroke. It is so important to continue to take care of your health even as you get older.
  • Personal or Family History – again know your family history and make sure you are finding ways to protect yourself.
  • Overweight and Obesity
  • Stress and Depression
  • Unhealthy Diet & Lack of Physical Activity

I can’t stress enough how important it is to take care of yourself. A healthy diet and regular exercise routine has shown to significantly reduce the risks of stroke. Unfortunately in some cases we cannot prevent a stroke. Here are some signs of a possible stroke…

Stroke Warning Signs:

  • Face Drooping
  • Arm Weakness or Numbness
  • Speech Difficulty
  • Sudden Confusion
  • Sudden trouble seeing
  • Sudden trouble walking, dizziness, loss of balance or coordination
  • Sudden severe headache

stroke fast

Having a stroke or watching a family member or friend go through a stroke is never an easy process but we can do things to help reduce the risks and educate ourselves of the signs so that we can get them the help they need to survive it.


National Stroke Association –

National Heart, Lung, and Blood Institute –

American Stroke Association –

In honor of My Grandfather, you will be forever in our hearts. 

grandpa and me