Omega 3 Importance + Citrus Salmon Recipe

I’ve really been on a health kick lately. I’m learning a lot about fitness and nutrition. The most recent surprising and alarming information I have come across is that 91% of American’s have an Omega 3 deficiency. That means there is only a 9% chance that myself and my family members get the Omega 3’s that we need. And you too! Crazy isn’t it?

Why are Omega 3’s so important?

Omega 3’s provide support for the function of the body’s brain, cardiovascular, immune and nervous systems.  Young children’s bodies rely on Omega 3’s for proper brain, eye and immune system system development. And we can’t forget about our fur babies… Pets are family member’s too, the health of their cellular, brain, eye and immune systems and skin and coat depend on great nutrition.

I have really up’d my game and started making sure that myself and my family are getting the nutrition we need through a healthy diet and supplements. I have some tips and info to help you as well!

Getting Omega 3’s from Foodcomplete mediterranean diet

The Complete Mediterranean Diet book has been a great resource for nutritional information and over 500 yummy recipes. This book explains the Mediterranean Diet with natural ways to lower cholesterol and blood pressure through diet and lifestyle change. It has a complete 14-Day Menu Plan that include breakfast, lunch, dinner and 2 optional snacks.  This book has provided me with various ways to cook my beloved wild caught salmon, which I usually just season with garlic, Italian seasoning, pepper, Himalayan salt and bake in chicken broth. But just the other day I made this Citrus Salmon and it was a welcomed change.

citrus salmon recipe

Citrus salmon served with fresh baked asparagus, sweet potato and (per my 5 year old) gourmet mac n cheese. For the Salmon I: Mixed 1/4 cup of marmalade, 2 tablespoons of fresh lime, 2 tablespoons of fresh lemon, 1/4 cup of soy sauce and marinated the fillets for 30 mins. Then seasoned with garlic, salt, pepper and Italian seasoning and baked on 350 for 30 mins.

Meeting needed Omega 3’s with supplements

We can’t always get what we need from food alone. Vitamins and supplements can come in handy, but they should be high quality supplements. Nordic Naturals has long been a reputable company known for their high quality supplements.

Taste. Pure. Love. – It’s a Family Thing
Nordic Naturals has a set of supplements for the entire family, including:

  • Complete Omega Xtra
  • Ultimate Omega 2X
  • Children’s DHA
  • Probiotic Gummies KIDS
  • Vitamin D3 Gummies KIDS
  • Baby’s DHA
  • Omega-3 Pet

nordic naturals
I can personally tell a difference in the way I feel and my energy level when I am taking my Nordic Natural supplement. My kids ask for their vitamins each day. Initially I was dreading the “fishy” flavor of these gel caps, but they are naturally flavored with lemon or strawberry and have no “fishy” taste at all.

Taste Pure Love – Nordic Naturals Special:

Promotional code: FAMILY16. This promo code is good for 15% off all Nordic Naturals phone and web orders, it expires 6/30/16. There is also free shipping on ALL order over $25.

Nordic Naturals Taste Pure Love Giveaway:
One winner will receive the following:
Complete Omega Xtra
Ultimate Omega 2X
Children’s DHA
Probiotic Gummies KIDS (new product)
Vitamin D3 Gummies KIDS (new product)
Baby’s DHA
Omega-3 Pet
A copy of the book Complete Mediterranean Diet by Dr. Michael Ozner
Swag Bag

This giveaway is open to residents of the US, age 18 and up. Giveaway ends June 1st at 11:59pm. Enter to win using the form below:
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Ranch Chicken Nuggets And Hidden Valley's Lunch Break For Kids



Lunch Break For Kids

The Chef & Child Foundation (CCF) and the makers of Hidden Valley® Original Ranch® dressings & dips are partnering to host the Lunch Break For Kids fundraiser to showcase how simple, good food can make healthier bodies and stronger family connections, as well as support CCF’s national Childhood Nutrition Day in its mission to promote healthier eating to kids and their families through community-based initiatives.


It seems like only yesterday that my kids were little. Little feet and little hands, and all throughout the house it seems that everything we owned had a tiny counterpart. We had a big couch… the kids had a little one. I had a rocking chair, they had a little rocking chair. We had a big bed, the kids’ were small. Big car, little car. We had grown up dishes, the kids had cute little plates, cups and silverware that worked with small hands. The same thing was true with food. Big food and little people versions. As a home school mom, I was very blessed to be able to spend lunchtime with my kids nearly every day, and both of them liked helping me get things ready. One of their favorite lunches was a little kid version of my Ranch Chicken. For them… Ranch Chicken Nuggets with finger veggies.

Because it is such an easy recipe, is healthy, features Ranch seasonings and is fun for kids to help make, I thought this would be perfect to share with you, while highlighting Hidden Valley’s Lunch Break For Kids program. Helping kids learn that healthy food is good food doesn’t have to be hard. And it’s one of the things you can do as a parent that can have a lasting impact with your kids- both my teens love broccoli, request my veggie soup all the time, and have been known to order the steamed veggies when we go out to eat. I’m calling that success.

So. Here is the recipe for my kid friendly version of Ranch Chicken–Ranch Chicken Nuggets.


You will need a cookie sheet/baking pan, spatula, gallon sized zip baggie, measuring cups and spoons.

1 lb. chicken, cut into bite size pieces.

* Tip- if you are using frozen chicken, only let it thaw partway, so it’s easier to cut. On the other hand, if your chicken is thawed/fresh, just throw it in the freezer for 30 minutes. Slightly frozen is much easier to handle*

2/3 cup bread crumbs (regular plain or panko)

1/3 cup fine shredded cheese (I prefer Italian blend, but whatever suits your fancy will work)

1/4 cup egg substitute or 1 egg, beaten with 1 tbsp. milk (I like skim- use whatever you like) 

2 full tbsp. Hidden Valley Ranch Seasoning (I used Fiesta Ranch for a kick, but Original is delicious)

Salt/pepper to taste

Assorted veggies, cut into finger-food-sized pieces

2-3 Romaine lettuce leaves

Hidden Valley Ranch Single Serve cups (or just pour your Hidden Valley Ranch into little cups for dipping)


*When cooking with the kids, I would pre-cut the chicken and put it in a bowl, and then let them measure the other ingredients into bowls. So, in the instructions, I’m assuming you have done that, too.*

Pre-heat oven to 400 degrees. 

Pour bread crumbs, cheese, and Hidden Valley Ranch seasonings into gallon sized baggie. Shake to mix well. My kids liked dumping everything in the bag, then jumping up and down to “mix.”

Pour egg mixture over chicken pieces. Little ones think it’s fun to get their hands all slimy while making sure the chicken is evenly coated with egg mixture. Take a break to wash hands.

Place coated chicken in gallon baggie and let your kids shake, squeeze and mush until well coated with breadcrumb mixture.

Place on cookie sheet lightly sprayed with oil.

Place in 400 degree oven for 15- 20 minutes, until thoroughly cooked and no longer pink.

Arrange on plate. Add veggies on a lettuce leaf along with dip. Tell your kids what fantastic helpers and incredible cooks they are, and eat up!!

Click on the location tab here  for a local Lunch Break for Kids fundraiser or a Childhood Nutrition Day volunteer location in your area to join, or start one of your own.

The Hidden Valley® Original Ranch®, dressings & dips has provided me with free product to help with my review, but anything I receive from Hidden Valley does not affect my thoughts on its company or their product.




Fast and Fluffy Summer Lime Pie

Hi guys. I just HAD to share this with you all. I got to taste this fab pie the other night and when I asked for the recipe I was amazed at how easy it was. I haven’t made it yet myself but plan on it this week. I’m gonna tweak it with truvia sweetened yogurt, my homemade stevia “gello”, low fat whipped cream and a flax and wheat germ infused crust… so we’ll see how that works. In the meantime here is the “original” recipe. Enjoy!!

1 Package lime gelatin- 3oz
2 cartons of key lime yogurt-6oz each
1 carton frozen whipped topping- thawed out OR 1 carton cool whip
1 graham cracker crust
Lemon, orange or lime zest *optional*

In a mixing bowl combine lime gelatin with yogurt, fold in whipped topping or cool whip. Spread in graham cracker crust and refrigerate for at least 30 minutes before serving. Add zest to top of pie id desired.

EASY and it was soooo good!

BBQ Chicken Tacos

Hello! My name is Heather from Literary Sweet where we love to bring you good food, drinks and books. Today I have a quick and easy dinner recipe that kids and adults love. You can even cook it right up in your crock pot to save yourself some time. Apart from everyday seasonings there are only 4 ingredients in this dish.


I’m uncertain if I’m the first person to ever do this or not. The other day we had leftover BBQ chicken legs and on a whim I decided to use that instead of the breasts featured in the recipe. Let me tell you it was so darn toot-in good I had to make it again. It was just as good as the first time and every single one of us went back for seconds. My step-father may of even had thirds and we still have leftovers.


You see I’m always looking to cut our food costs but still stay as natural as possible with my cooking. I might still rely on some conveniences, but my ultimate goal is as much food from scratch as possible with little time in the kitchen. After all I have seven mouths to feed and three children to chase after. This dish can easily fill up a crowd too which makes this an all occasion main dish. It can even be spiced up for those who really enjoy spicy foods, or made spice free for the kiddos.


Though we’ve never had leftovers to test it out I believe this would be good for a freezer meal too. You could make up the chicken ahead of time and freeze it for a later date.


BBQ Chicken Tacos

generously serves 8-10 (2 tacos a piece)


  • 3 skinless chicken breasts or a large package of leg quarters*
  • 1 tablespoon paprika
  • 1 tablespoon minced garlic
  • 1 teaspoon salt
  • 1 jar of your favorite BBQ sauce*
  • 1-2 16 ounce package(s) of shredded cheese of choice*
  • 2 packages of 10 count tortillas
  • Ranch or Blue Cheese dressing if desired.



  1. In a crock-pot place chicken, paprika, garlic and salt.
  2. Cook on low for 5 to 6 hours or until tender.
  3. Remove bones if you chose a bone-in cut. Be careful there are some small ones.
  4. Move your chicken to a bowl and start to shred it up.
  5. Add BBQ sauce and work it* into the chicken.
  6. Take ½ cup of cheese and work it into the chicken.
  7. Serve on tortillas with extra cheese and dressing.




– Use whichever meat you prefer or is cheapest for you. Just remember to pick out the bones.

– I happen to make my own BBQ sauce which has a super spicy and mild version, but please use what you enjoy eating or preparing.

  • I used a combination of pepper jack cheese for us adults and Colby jack for the kids.
  • You could also take the dry spices and rub the chicken, but it really isn’t necessary.



For busy moms, dads, students and well everyone this dish is so easy and filling. Apart from cooking the chicken everything comes together in about 5 minutes. We ate ours with rice and corn at dinner, but for lunch they eat fine by themselves.


How do you like to eat left over BBQ chicken?

Bacon Pull-Aparts Quick and Easy Snack for New Year's Get Together

I found this recipe in an old magazine dated 1998. I tried this and it turns out fab! Really easy, but it will be a huge hit. Serve with either jarred pizza or spaghetti sauce for dipping, and make two batches cuz it will go FAST!!!!


12-14 strips of bacon, cooked and chopped into smallish bite size bits

1 loaf of frozen bread dough (thawed)

2 tbsp. EVOO

1/2 cup shredded mozzarella

1/2 cup shredded cheddar

1/2 package of ranch salad dressing mix

1/4 cup chopped fresh chives


Roll out dough to about 1/2 inch thick. Brush with EVOO. Cut into roughly 1 inch pieces. Put in large bowl. Add bacon, cheese, dressing  mix and toss till coated . Arranges pieces in a 9×5 oval on a greased baking sheet, layering is fine. Cover and let rise in a warm spot for about 30 minutes or until double in size. Bake at 350 for 15 minutes, then cover with foil and bake for 5-10 minutes longer or until a nice golden brown.  That’s it! Easy, yummy!  Serve palin or with dipping sauce. Enjoy!

* That’s not my pic- I didn’t get a pic of mine so I pulled a pic off the web- mine were better looking BTW! LOL

Microwave Bacon Meatballs with Grape Jelly Sauce

It’s always nice to have an easy to make crowd pleaser recipe on hand this time of year. What is yummier than Bacon Meatballs? Nothing. And so fast and easy to make- no stove required!








1 lb. hamburger or ground turkey

1/2 cup dry bread crumbs

2 Tbls. finely chopped onions

2 slices cooked crumbled bacon

1 tsp. salt

Dash pepper

1/2 tsp. worcestershire sauce

1 tsp. ketchup

1 egg or 1/4 cup egg substitute

Add all ingredients to large bowl, mix with your hands, and form into about 18- 20 meatballs about 1 1/2 inch each.

Cover and microwave meatballs in an ungreased baking dish, 6 minutes on High, turning once.


For a quick and easy sauce combine 3/4 cup grape jelly and 1/2 cup chili sauce and 1 tbsp. lemon juice in a microwave safe bowl and mix well. Cover and nuke on med/hi  for one minute. Stir. Return to microwave and heat for additional 30 second increments, stirring often, till just bubbly. Put meatballs in a pretty dish and cover with sauce. Eat with toothpicks cuz it’s fun that way!

Ritz- Mock Apple Pie

My mom has been telling me for YEARS about a fake/mock apple pie made out of Ritz crackers. Yeah. Sure. Sounds GREAT! Not. But, last weekend as part of the dessert smorgasbord for Thanksgiving… there it was. She found the recipe and made us one. Evidently it’s somewhat famous… I now know why. It honestly tastes fabulous.  I  just kept saying “Really? crackers? WHO thought this up? It’s delicious. Really, mom? Just crackers?” So, in case it’s new to you… here is the recipe. I seriously suggest you try it.







2 cups sugar

2 tsp. cream of tartar

1 3/4 cup water

Zest and 2 tbs. juice of lemon

1 package ready to use pie crust

36 Ritz crackers, broken up

2 tbs. butter, in small pieces

1/2 tsp. cinnamon

pinch nutmeg


Mix sugar and cream of tartar in medium saucepan, gradually stir in water. Bring to a boil on high heat. Then, simmer on low for 5 minutes.

Sir in lemon juice and zest. Heat oven to 425. Roll out one crust on lightly floured surface to 11 inch circle. Place in 9 inch pie plate. Place all cracker crumbs and pieces in cruse, pour sugar syrup over crumbs. Top with butter pieces, cinnamon and nutmeg.

Roll out remaining crust to 10 inch circle. Place over pie. Seal and flute edge. Cut several slits in top crust. Bake 30 to 35 minutes until golden brown.

Kitchen Sink Soup

Ever have one of those days where you are running in twenty directions,  your cabinets are bare  because you forgot to go shopping and your wallet is empty so dinner out, is out…but your poor family is begging for food?
Been there, done that.  This recipe is called kitchen sink soup b/c it has some of everything in it. It is started from a freezer bag of leftovers from a roasted chicken. Thanks to my mom, who always has good tips and tricks for the Ooops, I forgot! kind of mom ( that would be me) I always have homemade chicken soup starter on hand- even when there’s nothing else in the kitchen. Next time you buy or prepare a roast chicken, don’t throw the carcass away. Just put it in a big pot, cover with water, add a little sea salt, pepper and a teaspoon of butter ( I like Promise Light) and boil till bones are soft and meat is falling off of them. Pour it all through a big strainer and save the liquid. Let the meat and bones cool for a while so you don’t burn your fingers, and pick off every little bit of meat you can find- you will be so surprised at how much is left, and place in a bowl. Be careful to separate meat and bones carefully. Now you can add the meat to the cooking liquid- let it cool and pour into a large freezer safe zippered baggie . Freeze. Next time you need to make a quick, and hearty meal, your starter is ready.

This version is from what I had on hand- you can substitute any combo of veggies or noodles, but the stuffing mix is key to ultra rich taste.

Kitchen Sink Soup

1 bag soup starter- thawed

1 small yellow squash- cut into small chunks

1 small bag of bite size carrots

1 small zuchinni – sliced small, then in half again

1 cup of stuffing mix ( chicken or savory blend)

1/2 cup shelled edmame

1 tbs. Italian seasonings

1/2 tsp. Johnnies season salt

1 tbs. butter 2 cups yolk free egg noodles (if desired)

Add everything to the pot- heat to just boiling, and let simmer for about 10 minutes. That’s it! Fast, filling and easy!




Answer: What Is This #3: The picture was the close up of the cutting board under the bowl!

Guest Post from Frugal Wife Blog- Easy Grilled Chicken Salad


Sappho and is a stay-at-home mom of 2 girls and blogs about bargains, sweepstakes, product reviews, giveaways, recipes, and life at Frugal Wife Blog.

Easy Grilled Chicken Salad

I love meals that are quick and easy to make and that will leave leftovers for the next dinner so I don’t have to cook again. Here’s my at home “salad bar” with grilled chicken.

3 chicken breasts

romaine lettuce or spinach leaves (or whichever greens you like)
your choice of toppings – I like cucumbers, black olives, sunflower seeds, hard-boiled egg, potatoes, green beans, and croutons.



6 servings



(possibly more)



I used 3 chicken breasts and cut each in half lengthwise to make them thinner and quicker to cook. 
Grill the chicken and cut into strips or cubes.



Then just choose which greens and toppings you prefer. 
This is such an easy meal to make because you can always grill more chicken (or less) to have enough to last for many many meals or freeze the chicken to save for a future meal. 

Salads are so versatile.

It can be tailored to each person’s taste. My husband and daughter like tomatoes, but I don’t so I just don’t put them on my salad. 

Ever since I had a salad called a Nicoise salad ( it had potatoes and green beans) I realized I literally could put anything I liked on it, even green beans and potatoes! I’ve even put cooked cauliflower and broccoli in my salad. 

What out of the ordinary item have you put in your salad?




Spaghetti Squash with Ham and Parmesan

This is a super fast  recipe that is perfect for a hot summer night. If you are a fan of Spaghetti Squash then I know you’ll love it!
I usually cook the entire squash and use half for this dish. Reserving the other half to make a different meal another day.
The fastest way to cook the squash is to cut it into quarters, scrape the insides and puncture each quarter with a fork five or six times.
Place two quarters at a time, face down, in a microwave safe bowl, add about a quarter cup of water to bowl, cover with plastic wrap and microwave in increments of 3 to four minutes until it reaches your desired tenderness. I like mine softer rather than “al dente” but know lots of folks that prefer a firmer texture so it’s really just personal preference on how long you want to cook it.
I like using tomatoes from my garden so I use whatever is ripe at the time.

1 half of cooked spaghetti squash, removed from skins with fork.
3/4 cup cooked cubed ham OR 3/4 cup sliced deli ham, cut into small strips or pieces
1 tsp. EVOO
4 tbsp. parmesan cheese
3 tbsp. Promise (light) butter OR your favorite butter or margerine
1/2 cup cherry tomatoes ( or 1/2 cup chopped tomato)
Sea salt to taste
Simply toss your spaghetti squash with the butter, EVOO, and sea salt (to taste) until butter is melted.
Add the ham, toss.
Add 3 tbsp. of parmesan, toss.
Garnish with remaining parmesan and cherry tomatoes.