White Wine Lemon Pepper Fish

I love a good white fish. And along with being healthful, it’s so quick and easy to cook up!

Lemon and garlic keep this fish light but flavorful. Then the white wine adds a richness you weren’t expecting. You’ll want to cook this dish once a week!

White Wine Lemon Pepper Fishfish

  • 1 tablespoon butter (or oil)
  • 3 small white fish fillets
  • 1 tablespoon lemon pepper seasoning
  • 2 tablespoons white wine
  • salt to taste

Spoon butter into a medium-sized skillet pan on medium heat. Dry the fillets with paper towels and sprinkle with the lemon pepper seasoning and salt.

Cook fillets about 3 minutes on each side, flipping only once. Serve immediately along side a fresh salad.

Like this recipe? Check out my other books, and watch for more to come!

Want a paperback copy? Reply in the comments and I’ll send you one!


Happy Birthday, Nick! 33 Facts For my Hubby’s 33rd

It’s here, Nick’s birthday! This means Christmas, the end of the year and another year older. So, without delay, learn all about Nick:

  1. Nick loves golf.
  2. His dream vacation is an African safari.
  3. Nick passed the entire CFA program the first time. (This intense certification has less than a 9% pass rate.)
  4. Nick hates the snow and cold weather.
  5. If he could, he’d eat my Chicken Alfredo over anything else. (Aww! But it really is the best. Ever.)
  6. Nick is from WI, and is glad to be from the state known for its cheese wi-largemapand beer.
  7. Nick is a WI sports fan and likes the Packers, the Brewers, and the Bucks, to name a few.
  8. Nick’s ideal outside temperature range is anywhere from 60-85 degrees.
  9. Nick likes to read finance, science fiction, as well as other fictions, most. **nerd**
  10. Nick’s all time favorite movie is Gladiator.
  11. Nick likes sweet more than savory.
  12. His favorite vegetable is mushrooms. Coming in at number two is broccoli. (Jk. He hates broccoli.)
  13. Nick likes dark, heavy red wine and sharp, aged cheddar. (And taught me a love of the same.)
  14. Nick played football, basketball and golf growing up.
  15. Nick likes action and sci-fi movies the best.
  16. Nick’s man crush is George Clooney.tmp_3lN2hL_6a08a35b2ded0464_main
  17. Nick has never had a cavity.
  18. Though he can drive a stick-shift, he hates it.
  19. Nick’s favorite vacation so far was visiting Norway, the land of his people.
  20. Nick has one brother.
  21. He loves dogs, but never wants one.
  22. Nick’s birth date is exactly 55 days after mine, in the same year, and he loves to call attention to it every day in between.
  23. Nick wants the live the millionaire lifestyle, at the Groupon price.
  24. He loves bacon, sushi, and pizza.
  25. Nick’s favorite pie is apple pie.
  26. And his favorite fruit is blueberries, both fresh and dried.
  27. Nick and I are both holiday babies.
  28. Nick is almost a full foot taller than me, at about 6 feet tall. (Me=5’3”)
  29. Nick’s hometown is known for the paper mill and it’s role in cranberry production.
  30. Nick doesn’t like the rain.
  31. Nick’s favorite season is winter (because we currently live in FL.) downloadHAHA.
  32. He likes to go to bed early and get up early.
  33. Nick loves pumpkin best as a Fall flavor.

Alright, well, there you have it. We will be back home in WI for Nick’s birthday this year. He isn’t looking forward to the snow, cold, or season. But I am! Happy Birthday Hubby!!

Five Wellness Must Haves for Traveling

Christmas is coming, Christmas is coming! Us? We’re going..back home that is=) Are you traveling for this Christmas season? What does travel look like for you?

Nick and I fly a good amount, and take road trips when applicable. And, if you know me, you know I plan for the wellness of it all.

We’re going back to Wisconsin for Christmas, and I can hardly wait. I love the change of the seasons and we haven’t been home for Christmas since we’ve been living in Florida.

We will be flying, so the requisite suitcase will come along, filled with sweaters, jeans, leggings, and all the fuzzy socks. And what’s more? Wellness items, of course.

Here’s my five must haves. Like the products? The pictures are links to Amazon so you can get your hands on these great items, too!

Five Wellness Must Haves for Traveling


You can purchase blends from my store!

I know, you’re shocked. But seriously, I always have oils with me. Right now, I’m working from a local library and I have oils in my purse. Over the weekend, I went to a wine tasting and yup, you guessed it, oils in my purse. Take them with you! No Sick is awesome for keeping well and I use Frankincense right around my ears to prevent plane popping. I love oils.


Not only are airport snacks way more expensive than they should be, there aren’t that many great selections. Yes, I see more and more healthy options coming out all the time. But if you want to ensure to have great snacks you love and know are good for you, bring them yourself!

Water bottle

Keeping hydrated is about the best thing you can do for yourself on any given day. Plain water is best (and so refreshing!) so keeping a BPA-Free water bottle with you at all times is a must.


Trust me when I say, oils aren’t the only thing that go everywhere with me. And I feel a bit like a child sometimes, but I love my blankie. Aww. How cute. The thing is, my dad got it for me at some point in college and I cannot let it go!

I’m talking, sleep with it every night, goes on every trip and even comes to any movie theater showing with us, that’s how much I love it. And in the airport and on planes, it’s awesome.


So this is the thing, whether you’re eating differently than at home or if you’re out and about with other people,  you need to take care of your gut. And probiotics do that. Do you eat (low-sugar) yogurt on the regular? What about fermented foods like pickles or Kombucha?

If not, consider a probiotic supplement. You’re tummy will thank you for it and the “happier” (read: HEALTHIER) you keep your tummy, the better you will feel.


Check out my wellness tips book for more great info on how to stay well, whether you’re busy at home, or from the road.

And we’re off! We leave today for 10 days in our home state. Yay! If you’re leaving for the holidays, safe travels to you, and wellness, too!

Disclaimer: I use Young Living Essential Oils and based on my research, I believe these are the best, safest, and most pure oils on the market. PLEASE do your own research and determine which oils are best for you and your family.


All About Me

IMG_20171026_192139 (1)Hello, and thanks for visiting iwantwellness.co!

My name is Emily, I’m 33-years-old, a scorpio, and a bit of a sass.

I’m a Midwestern girl, so I never imagined living in South Florida. Here’s my story, and it might not be what you expect.

Growing up and through the years, natural wellness and eating well have remained a constant in my life. I’ve always cooked (and loved it!) and am so thankful for being raised with the whole foods and home-cooked meals of my childhood.

In my opinion, the Midwest is still the stuff of the “American Dream.” Buying a house and settling down is the goal and dream for so many. In fact, I thought it was my biggest dream, too. Turns out, my story would be a little different.

So, my husband, Nick, and I have been together for over five years. We got to know each other typically through dinners, movies, cooking, wine-ing, hiking and the meeting of friends, and parents. From there, we’ve been anything but typical.

In October 2013, Nick and I moved to Panama City, PA and lived and traveled the area until April 2014. Upon returning to the states, we married on August 13th, 2014. This was two years after the day we first met.  We tied the knot on a Wednesday, in a court house in Milwaukee, WI.

But then, in true Midwest fashion, we bought a house and got a dog and made plans for the future! Just kidding. In reality, we moved to FL the following August so Nick could pursue a dream job turn remote dream job down the road.

After all, being remote was something we’d discussed as a “pipe-dream” years ago. And now, it’s almost a reality. We’re making our plans and plotting our course. I cannot wait.

It isn’t to say this life has been easy, we’ve gone through a lot in the past few years. In August of 2016, I was diagnosed with psoriasis, an autoimmune disease that is not curable. I admit, I am so blessed and “lucky” with mine so far. It hasn’t really spread and as much discomfort as it gives me, it’s not very visible at all.

That same summer, we received results of infertility, too. We are very thankful because we still have options but the road has been hard and sad. As has coming to terms that we may never conceive.

But, you want to know the best part of it all? I love Jesus, and I know that there’s a plan for me. For us. My faith is stronger than it’s ever been, making me feel stronger everyday, inside and out. And to me, that’s enough.

iwantwellness.co is filled with gluten-free, soy-free recipes, and natural wellness, whether you’re busy and on the go at home or on the road. I feel like it’s more important than ever to be healthy in this life, not only for Nick and I, but for everyone. Be vigilant with what you buy, what you eat, and how you live.

After all, this is all you get! And as for me? What you see is what you get. Join me for healthy, delicious foods, my adventures, all the feels, and lots of hiking!


To All My Followers- Subscribe to Enjoy All That iwantwellness.co has to Offer!

You already know and love the great stuff iwantwellness.co shares as a follower, but as a subscriber, you will get so much more!

As a subscriber, you’ll receive:

  • a free gluten-free meal plan (with bonus breakfast and dessert recipe) just for signing up
  • an additional freebie (for signing up)
  • weekly wellness in your inbox on Wednesdays (variety of tips, topics and some recipes)
  • and you’ll know about everything that’s coming at iwantwellness.co!

To subscribe:

  • go to iwantwellness.co
  • watch for the bright green pop-up box
  • and fill in your email

That’s it! If you have any trouble, comment or email me at emily.rokke@gmail.com and I will be sure to get you set up and subscribed.

Thanks for reading and for your support! I can’t wait to see what this next year brings, but whatever it is, I will be sharing it all with you!

Happy Holidays, Merry Christmas, and Happy New Years to you all! XOXO

Why Winter is the Best

Growing up in Wisconsin, I knew all the seasons. And I agree, winter lasts forever there, but I love it!

We’re going to be in Wisconsin this Christmas for the first time since 2014. It’s hard to believe it’s been that long. I look forward to snowy landscapes, chilly air and everything the season has to bring, and here’s why.

It’s Gorgeouswinter-snow-nature-60561

Snowfall is so sparkly and beautiful. I remember the first snow, I would always want to take a walk. The snow falls so carefully sometimes and so fast and harsh at other times. That sparkle though!

You just don’t see natural things like that very often, things that glitter from within. Snow sparkle is one of my favorite things.

It’s Bright

When it snows, everything seems lit up, even at night. The cover of the white creates a fresh blanket of light and even on the darkest of nights, I swear you can see more.

It’s Quiet

Have you ever stuck your head out and listened to the sound of snow? You might hear a snow plow, maybe the scrapping of a shovel, but you’ll never hear the snow. It’s so quiet. It’s so peaceful. I really miss it.

It’s Cold

That’s right. Snow is cold and means it’s cold out, and for the most part, that it will be cold and snowy for a while. Why is this a reason I love it? Because cuddling. Snow is a reason to bundle up, wear fuzzy socks, and take extra baths. Yay!

Sleddingdownload (1)

And we cannot forget sledding! Big. steep snow covered hills, tubes and sleds, and all the warmest clothes you can find! Sledding is so fun, a great workout, and a the best way to celebrate the snow!

It’s not that everything about the snow is awesome. Snow can create packed down snow, and with the freezing temps, ice. Ice is no fun. I fall on ice. Then there’s the whole snow removal aspect.

I sympathize with people who hate snow removal. The last year we lived a winter in 1Wisconsin, I choose snow work over yard work, and it was no small task. But to tell you the truth, I’d do it again.

That’s right. Because I love the snow (see above.) Do you love the snow? Do you live where it snows? If there isn’t snow, do you miss it during the holidays?

Check out some of my favorite winter things:

To stay warm:

To play:

BBQ Rub Baby Potatoes

I love to have lots of vegetable sides with my lunches and dinners (well, breakfast too!) I’m always testing new things and coming up with and mixing different flavors together. I have really been loving a BBQ dry rub with things like potatoes, on chicken and even in  homemade BBQ sauce.

When this turned out to be delicious, I was excited but not surprised. The flavor reminds me of summer and is easy and quick to prep, and cook.

BBQ Rub Baby Potatoes

  • 2 1/2 cups baby potatoes, halved
  • 3 teaspoons dry BBQ rub
  • 1 tablespoon olive oil

Mix everything together in a bowl and transfer to a parchment-lined cookie sheet. Bake at 400 degrees for 25 minutes and enjoy!

Like this recipe? Check out my other books, and watch for more to come!

Want a paperback copy? Reply in the comments and I’ll send you one!


Thanksgiving Dinner Zucchini Boats

I hope your Thanksgiving was as delicious as mine was! Turkey, homemade stuffing, cranberries, pie, green beans, and so much more.

Yum, I love turkey dinner. So, do you miss it yet? Want it again? Or did you indulge enough and now you still want the flavors sans all the calories?

While this recipe isn’t calorie-free, each bite is like a flashback to turkey dinner, with a much healthier twist.

Thanksgiving Dinner Zucchini Boats

  • 2 tablespoon avocado oil
  • 2 zucchinis, cut in half the long way and insides scraped out to form “boats”
  • 1 pound ground turkeyIMG_20171116_135910.jpg
  • 1/4 cup chicken stock
  • 1/4 cup original almond milk
  • 1 onion, chopped
  • 1 celery stalk, chopped
  • 1 carrot, peeled and copped
  • 2 cloves garlic, chopped
  • 1/4 teaspoon dried rosemaryIMG_20171116_143646
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon powdered sage
  • 1 1/2 teaspoons salt
  • 1 teaspoon pepper


  • 1/3 cup almond flour
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

With your sliced and gutted zucchinis, add 1 tablespoon oil to coat and sprinkle with salt and pepper. Cook at 350 degrees for 20 minutes in the oven. Take out and set aside.

Start with a large skillet pan on medium heat. Add the oil to the pan with the onion, celery,  and carrot. Cook for about 5 minutes. Push the vegetables to the outside of the pan and add the ground turkey to the pan. Cook for about 10 minutes or until the turkey is cooked through.

Add the garlic and cook for a couple of minutes. Lastly, mix in the seasonings, stock, and almond milk. Let cook for about 10 minutes or until the mixture thickens.

Combine the almond flour, salt and pepper for topping.IMG_20171116_150454 (1).jpg

Spoon the turkey dinner mixture into the boats and sprinkle the topping on. Bake for an additional 10 minutes or until the topping begins to brown.

Like this recipe? Check out my other books, and watch for more to come!

Want a paperback copy? Reply in the comments and I’ll send you one!


Best Essential Oils for Feeling Well

‘Tis the season, right? The holidays are here!happy-holidays-snowman-cute-illustration-heading-33801505.jpg

Or are you used to getting a nasty cold or dealing with some other sickness most holiday seasons? What if I told you there was something you could do about it? What if I told you, you didn’t have to get sick?

I’m not a flu shot fan and I don’t get the flu shot. But you know what else I don’t get? Sick. At least not anymore.

Early on, Nick and I realized that we didn’t get each other sick. Bonus. But back then, we did get sick. Colds, the flu, things like heartburn and indigestion, and winter sicknesses, too.

Through the years, we’ve chosen to work towards being more health forward. We care more about what we eat and we are vigilant about exercise. But the biggest change? Essential Oils.

They have changed my wellness and preventative wellness life, so much so, that Nick and I really haven’t gotten sick in almost three years. Three years!

Want to know the secret? Well, it’s the oils of course! Try these (blends and singles) and see how great they make you feel!

Thieves and Oreganobottle-oregano-essential-oil-blooming-oregano-twigs-white-background-97914929

No Sick is my favorite blend, with Thieves and Oregano, and coincidentally, it smells like Christmas to me.  I swipe it several times a week, whenever I think about it. If I’m feeling off, like I may be getting “sick,” I swipe several times a day, for a few days.

Lemon Oil

Lemon essential oil is amazing for your immune system. (And it smells heavenly!) As long as your using food-grade oil, you can consume it internally, too. So add it to your protein shake, tea or hot or cold water for a great and healthy boost.

Tea Tree Oiltea tree

Tea tree oil has a fresh, light scent and it protects against viruses, bacteria and microbes.

This oil is great in the diffuser or just a drop, rubbed into your skin.

Go here to see my five favorite oil blends! What oils do you use to feel well? Here’s my wellness tips book for more on how to stay well.

Disclaimer: I use Young Living Essential Oils and based on my research, I believe these are the best, safest, and most pure oils on the market. PLEASE do your own research and determine which oils are best for you and your family.

Naturally Cleaning Your Diffuser

It’s that time of year again when the cold and snow remind you it’s the holidays. Oh wait..it’s 80+ degrees outside and I certainly cannot see any snow.

Sometimes I forget, I’m living in South Florida. Well, no snow and no cold doesn’t change the date any, meaning Christmas is just around the corner!

And I know I’m not the only one who loves, loves, loves diffusing Christmas scents around the house. The thing is, when is the last time you cleaned out your diffuser?

Have you ever? Next time you clean it (and you probably should soon,) try this new and natural way to clean it. You will feel great knowing that the amazing oils you’re diffusing are so good for you and your family, and that they are coming from a clean source, too.

Here’s how you do it:

Diffuser Cleaning BlendIMG_20171128_161958.jpg

  • 1/8 teaspoon vinegar
  • 1/3 cup water

**the amounts may depend on your diffuser**

  1. Add water about halfway to the fill line and a small amount of vinegar. For mine, the above amounts worked great.
  2. Let your diffuser run for about 5 minutes (or all the way through if you want) and dump out the rest of the mixture. With cotton swabs, clean out the inside and bottom of your diffuser.
  3. Lastly, add a small amount of water (halfway to the fill line or less,) and let it run again. And that’s it!

Your naturally clean diffuser is ready to put “clean” and amazing scents back into your house and air, yay!

For other wellness tips, check out my book!

For oils, I use Young Living Essential Oils. If you want to order through me, let me know in the comments.

Disclaimer: I use Young Living Essential Oils and based on my research, I believe these are the best, safest, and most pure oils on the market. PLEASE do your own research and determine which oils are best for you and your family.