Bean & Broccoli Soup

All Natural Ingredients:

  • 4 tbsp extra virgin olive oil
  • 6 cloves (or more if you like) garlic chopped
  • half onion chopped
  • 4 cups fresh or frozen broccoli (I had frozen around so I used that and it turned out great)
  • 2 cans (15 oz) cannellini beans
  • 1 box (32 fl oz) of all natural chicken stock + 2 cups good quality water
  • 3 tbsp apple cider vinegar
  • a few dashes of hot sauce
  • 1 tsp cayenne pepper and/or red pepper flakes
  • 1 tbsp oregano
  • sea salt + black pepper to taste

How to:

  1. Pour olive oil into large pot on medium-high heat
  2. Add onion, garlic, oregano, salt and pepper and saute until tender and translucent (about 5 minutes)
  3. Pour in chicken stock + water
  4. Add broccoli + beans
  5. Add apple cider vinegar, hot sauce, cayenne/red pepper flakes, additional salt + pepper to taste
  6. Let simmer for at least 1 hour
  7. Enjoy!

photo credit:

Sunny Weather Beverage

It’s the perfect time of year to start making Sun Tea, which is basically any kind of tea you brew using the power of the sun. As long as you have water, tea bags and sunshine you can make yourself some delicious tea.  Yesterday, I decided to make a mix of green and black tea with some fresh mint (pic below).

How to:

  1. Fill a large glass container with some good quality water (cool or room temperature)
  2. Add teabags (about 3-4 bags per half-gallon of H20)
  3. Add a few slices of lemon/lime or a few sprigs of mint (optional)
  4. Cover the container and place it in a location that gets full sunlight (this spot can be indoors or outdoors)
  5. Let the tea brew for at least 3 hours
  6. Refrigerate or pour over ice to drink immediately
  7. Enjoy!

{taken with instagram}

Good Morning Smoothie

This was my very quick, very tasty and very nutritious breakfast today. I especially like having smoothies when I’m not particularly hungry in the morning, but don’t want to skip breakfast. I hope you’ll love it as much as I do and feel great all morning after starting your day with this combo!

Ingredients (Serves 1):

  • 1 cup organic plain whole milk yogurt
  • 1 banana
  • 8 organic blackberries
  • 10 walnuts
  • 2 tbsp wheat germ
  • 1 tbsp ground flaxseed


  1. Combine all ingredients in blender
  2. Blend for about 1 minute
  3. Enjoy!

Drink to Your Health

Whether you have your own juicer or you get your fresh juices prepared for you, you must try this delicious combination next time around:


It is SO delicious! Even more delicious than I expected. And of course it’s super healthy — this combo is loaded with vitamin C and vitamin A. Perfect for the cold/flu season.

Ingredients (Serves 1):

  • 6 chopped carrots
  • 2 chopped grapefruits (peeled of course)
  • 1-2 inches fresh ginger (amount depends on how spicy you like it. I opt for 2 inches)

Photo Credit: Dylan T Price

Quick Apple Walnut Bran Mufins


  • Bran Muffin Mix — I like Hodgson Mills – good quality ingredients and very cheap (around $1.35/box)
  • 1 tbsp canola oil
  • 1/2 cup organic whole milk
  • 1 egg
  • 1 small apple chopped
  • 15-20 walnuts chopped
  • 1 tsp cinnamon

How to:

  1. Preheat oven to 400°F
  2. Line or grease 6 muffin cups
  3. Combine muffin mix and oil
  4. Add milk and egg
  5. Add apple, walnuts and cinnamon
  6. Mix well until moist
  7. Let sit for 10 minutes
  8. Spoon batter into muffin cups
  9. Sprinkle more cinnamon on top each muffin
  10. Bake for 14 minutes
  11. Enjoy!


Quick & Healthy Pasta Stir Fry

This recipe started out as an attempt to make a new, simple salad using some of my favorite ingredients. However,  I wasn’t loving how it turned out – not that it was bad, but it just wasn’t great  – and so I decided to turn it into the heart of a pasta stir fy… 

 Ingredients (for 2):

  • 1 small can cannelini beans
  • 10-12 artichoke hearts (whole or cut in half)
  • 2-3 garlic cloves chopped
  • 1/2 small onion chopped
  • 2 tbsp extra virgin olive oil
  • 2 tbsp apple cider vinegar or red vinegar

I combined the above ingredients the night before and refrigerated it until last night when I simply added it to the following:

  • cooked pasta  (enough for 2)
  • 2 tbsp capers
  • 2 tbsp extra virgin olive oil
  • a splash (about 4 tbsp) of tomato sauce
  • sprinkle of cayenne pepper/red pepper flakes
  • salt & fresh pepper to taste


  1. Combine all ingredients and sauté on medium heat for approximately 10 minutes (or until salad ingredients are hot and everything has combined nicely)
  2. Enjoy!

So you can prep the “salad” portion beforehand or combine everything in one shot — either way, it’s a really quick and healthy meal.

 Happy Friday! :)

Tomato & Basil Frittata

My husband hands down makes the best frittatas I’ve ever tasted. After he made another delicious one this weekend, I asked if I could share his recipe with my readers…and here it is!



  • ½ medium onion
  • 1 clove garlic
  • handful fresh basil (or cilantro is great too)
  • 3 tbs chives or green onions
  • 1 shallot
  • 8-10 cherry tomatoes or 1 medium tomato
  • 5 eggs
  • 2 tbsp water
  • 1 tsp organic butter
  • 3 tbsp extra virgin olive oil
  • 1.5 tbsp red wine vinegar
  • 1 tsp paprika
  • sea salt and fresh ground black pepper to taste


Photo Credit: Dylan T Price

  1. Preheat oven to 375 degrees F
  2. Put pan (11″ is ideal and oven-safe, of course) in the oven while it’s preheating
  3. Chop all veggies & herbs
  4. Mix olive oil, vinegar, salt & pepper to taste (give it a try to see if you need to add more oil or vinegar)
  5. Add half of herbs, shallot, & chives to dressing mixture, set aside
  6. Whisk eggs with water and a of pinch of salt and  pepper
  7. Remove pan from oven and grease with olive oil/butter (we opt for a little of each)
  8. Place pan on stove-top on medium heat and toss in the rest of the shallots, chives and garlic
  9. Once shallots, chives and garlic have softened, add tomatoes and dash of paprika
  10. After a few minutes, pour out veggie mixture into a dish
  11. Add egg mix to pan
  12. Once eggs being to separate from the sides a bit, sprinkle the veggie mix back in as well as the rest of the basil
  13. Put pan back in oven until frittata gets slightly golden brown on top (about 8-10 minutes usually)
  14. Remove pan from oven and “give it a whack” (husband’s words) on the bottom (*with an oven mitt on*) to loosen the frittata from the pan
  15. Place frittata on a large dish, pour the reserved herb vinaigrette on top and sprinkle with salt and pepper (we love Himalayan sea salt and fresh ground black pepper)
  16. Let it sit for a few minutes before eating since frittatas are best served warm/closer to room temp rather than right out of the oven. Cold is an option too. I definitely vote for warm.
  17. ENJOY!

Please bare with the fact that neither of us are great about measuring things exactly. Just let me know if you have any questions! Cheese is a great addition to this recipe and if you like spice, I recommend some cayenne pepper. Frittatas are like omelets – any combination will work! I thought this one was really delicious, especially with veggies and herbs fresh from a local farmer’s market or your own garden :)

Highly Underrated Beet Greens

Love spinach and swiss chard? If your answer is “yes”, then you will definitely be a fan of beet greens. For anyone who isn’t exactly sure what I’m referring to, it’s exactly what you would expect – the green leaves attached to beets. Have you been throwing them away? Don’t! Buying a bunch of beets can become a double dose of veggies. Beet greens are delicious and highly delicious. Have you tried them yet?  Here is my favorite way to make them…


  • 1 tablespoon extra virgin olive oil
  • 2 cloves garlic, peeled & chopped
  • 1 bunch beet greens
  • 1 tablespoon Bragg Liquid Aminos or sea salt to taste
  • a sprinkle of fresh lemon juice (optional)

How to:

  1. Heat olive oil in a skillet
  2. Add garlic, greens, liquid aminos/salt
  3. Stir frequently until greens are wilted down (only takes a few minutes)
  4. Sprinkle lemon juice for a little zing
  5. Enjoy!

Serves 1 – 2 servings (depending on how much you love your greens ;))

Photo Credit: the daily green

Quick Black Bean Soup

I have always loved black bean soup and most of the time I get it out, but every so often I like to make this quick recipe. Of course, it’s not exactly the same, but it’s still very tasty, very filling and also very healthy (lots of protein and fiber). I like my black bean soup really thick, but if you don’t then just add a cup or so of water/veggie stock/chicken stock. Hope you enjoy!

Ingredients (Serves 2):

  • 1 medium onion, chopped (I recommend saving a little for garnish)
  • 3 cloves garlic, minced or pressed (or more cloves if you love garlic like I do)
  • 3-4 tbsp extra virgin olive oil
  • 2 cans (15 oz each) black beans
  • 1 tomato, chopped OR 1 can (15 oz) diced tomatoes
  • 1 tbsp chili powder
  • sea salt & black pepper to taste
  • 1/2 cup fresh cilantro (optional)


  1. Chop onions and mince/press garlic
  2. Saute onions, garlic, salt, pepper & spices in olive oil over low-medium heat until onions are tender
  3. Add black beans and tomato to the pot, cover, and let simmer on low heat for about 20 minutes
  4. Garnish with fresh cilantro and/or chopped onion
  5. Enjoy!

(unfortunately, I didn’t have any fresh cilantro, but the chopped onion is great too)

p.s. In general, forgive me if I don’t give enough specifics with my recipes. I am just so big on not following recipes EXACTLY (except when it comes to baking) that I know I probably leave some key info out at times. Please ask away if anything is unclear! :)

Mayan Chocolate Truffles

Since today is definitely a day of chocolate, I wanted to share this incredible sounding recipe from nourished kitchen. True to the website’s namesake, this recipe is made up of truly nourishing, whole food ingredients.


If you haven’t seen this website before, I am really excited to pass it on – it is filled with unique, healthy, wholesome, and delectable recipes!

{Photo Credit: nourished kitchen}

Quick Healthy Veggie Recipe

My older sister (mentioned in this earlier post {here}) recently passed on this quick and healthy recipe that I wanted to share. I’m usually not a huge fan of fennel when it’s raw, but she has assured me it tastes different once cooked so I’m looking forward to trying this mix out soon! Thanks Sarah :)


  • 2 tbsps extra virgin olive oil
  • 5 cloves garlic chopped
  • 3 shallots sliced
  • 1 head of kale (approx 3 cups)
  • 1 bulb of fennel, sliced (approx 1.5 cups)
  • 1/2 yellow pepper chopped
  • juice of one lemon (keep 1 tsp reserved)
  • 1 tbsp dill
  • 1 tsp + 1 tsp sea salt
  • 1/2 tbsp + 1/2 tbsp onion powder
  • dash red pepper flakes
  • 1/2 cup chicken stock (She loves Kitchen Basics)

How to:

  1. Cook garlic and shallots in evoo over medium heat until slightly browned
  2. Add kale and 1 tsp salt plus 1/2 tbsp onion powder and cook about 5 minutes (or until all leaves are wilted slightly)
  3. Add remaining ingredients except stock and let cook about 10 minutes (or until fennel and peppers are soft)
  4. Add chicken stock and cook on med-high until almost all liquid is gone
  5. Squeeze remaining lemon juice over food
  6. Enjoy!

A shot of her leftovers for lunch the next day…

Photo Credit: Sarah Fetchet

Carrot Soup

I haven’t tried this one yet, but it sounds pretty easy and delicious (if you like carrots).  It’s loaded with beta carotene, which is excellent for boosting immunity, healing infections and preventing macular degeneration among many other positive health benefits.

All Natural Ingredients:

  • 3 tablespoons extra virgin olive oil
  • 1 large leek, sliced
  • 2 pints vegetable or chicken stock
  • 4 organic carrots
  • 3 oz ground almonds
  • 2 egg yolks
  • seal salt & black pepper to taste

How to:

  1. In a large saucepan, heat oil and leek for about 5 minutes on medium-high heat, stirring to prevent burning
  2. Add stock, carrots & almonds
  3. Turn down to simmer and leave veggies to soften (about 15 minutes)
  4. Beat yolks in a bowl
  5. Blend carrot & almond mixture in a blender
  6. Pour into bowl with eggs yolks & beat
  7. Pour all ingredients back into saucepan, heating mixture gently
  8. Add salt & pepper to taste
  9. Serve with organic bread or croutons
  10. Enjoy!

{image via, which has another delicious sounding recipe for Roasted Carrot Soup}

Have a wonderful weekend!

And I want to wish an especially wonderful weekend and happy birthday to my fabulous friend & fellow blogger Monique! Best wishes & lots of love! xo

Roasted Cauliflower Soup

The kale and bean soup  last week apparently began a soup making rampage of sorts for me. Just ask my husband – I’ve been a cooking machine lately, but all I want to make is soup! The latest (and maybe 1 of my greatest I’m told) is this roasted cauliflower soup, which provided the two of us with two nights worth of dinner. FYI – it could last longer/feed more mouths if a certain someone (me) didn’t have about 3 bowls each night! What can I say? I love my soup :) Hope you love this one too! Last  night we had it with a huge mound of organic collard greens sauteed in garlic and oil. Did I also mention how much I love garlic?

All Natural Ingredients:

  • 4 tablespoons extra virgin olive oil
  • 1-2 tablespoons organic butter (optional, but definitely makes it creamier)
  • 7 cloves garlic ( 2 chopped + 5 roasted)
  • half an onion chopped
  • 4 stalks celery
  • 1 head of cauliflower roasted
  • 1 32 fl oz box of all natural chicken stock
  • dash of hot sauce (doesn’t make it spicy, just adds a touch of vinegary goodness. I like Frank’s Red Hot)
  • 1 tsp oregano
  • sea salt & black pepper to taste

How to:

  1. Preheat oven to 450 degrees
  2. Heat oil & butter in large pot
  3. Add onion, garlic (2 cloves) & celery
  4. Add sea salt, pepper & oregano
  5. Cook mixture on medium heat until soft/translucent
  6. Meanwhile, place cauliflower (broken into chunks) & garlic (unpeeled) on a baking sheet drizzled with extra virgin olive oil and sprinkled with salt & pepper
  7. Cook at 450 degrees for about 20 mins (or until tops start to get a little brown)
  8. Add chicken stock to pot
  9. Add roasted cauliflower & roasted garlic cloves (peeled)
  10. Add a dash of hot sauce
  11. Bring to a boil
  12. Let simmer on low heat for 45 minutes – 1 hour
  13. Emulsify with a hand blender (ideal) or a regular blender/food processor until smooth
  14. Enjoy!

love the smell as this soup gets started…onions…garlic… yummmmm

Threw in the cauliflower leaves and stem too (with the onions, garlic & celery) No waste and more nutrients!

Roasting the cauliflower & garlic cloves. Especially loved sampling the crispy, brown bits – delish!

The final product with lots of fresh pepper on top :)

Rejuvenating Soup

When Nikki was visiting this weekend, I was telling her about my favorite soup to make and promised her I would post the recipe this week so here it is! I love this soup at anytime, but especially when I’m feeling run down. I just made it last night, but used spinach instead of kale… I have to say that it was still good, but I really missed the kale.  Whether you use kale or another green (I highly recommend kale), this soup will definitely leave you feeling comfortably full and rejuvenated!

All Natural Ingredients:

  • 4 tablespoons extra virgin olive oil
  • 6 cloves (or more) garlic chopped
  • half an onion chopped
  • 1 large bunch organic kale (definitely want to go organic since kale is a member of the “Dirty Dozen“)
  • 2 cans cannellini beans (~15.5 oz cans aka the small ones OR 1 large can)
  • 1 32 fl oz box of all natural chicken stock + 2 cups of  either chicken stock/vegetable stock/good quality H20
  • 2 tablespoons apple cider vinegar
  • dash of hot sauce
  • 1 tsp cayenne pepper and/or red pepper flakes
  • 1 tsp oregano
  • sea salt & black pepper

How to:

  1. Heat oil in large pot
  2. Add onion & garlic
  3. Give the onion & garlic a good salt & peppering
  4. Stir 5 minutes to avoid burning
  5. Pour in chicken stock + extra stock/water
  6. Add veggies & beans
  7. Add a few dashes of apple cider vinegar and/or hot sauce
  8. Add oregano, cayenne/red pepper flakes, additional salt & pepper to taste
  9. Let simmer for 1 hour or longer
  10. Enjoy!

Tuna & White Bean Salad

My husband made this a few weeks ago and now it’s become a very frequent dish in our home. It’s such a well-rounded, nutrient-dense meal on its own (lots of protein, fiber & healthy fats) and perfect as a side dish with sandwiches and soups. I think this is one of the healthiest and most delicious, easy recipes ever. Let me know if you give it a try!

Tuna & White Bean Salad

  • 2 cans tuna (I like tuna in olive oil, but in water works too)
  • 2 cans of cannellini beans
  • 1/2 cup diced onion (optional)
  • 2 stalks celery, leaves and all, chopped
  • half cup extra virgin olive oil
  • juice of 1-2 lemons to taste (we put 2)
  • 1 tablespoon lemon zest
  • sea salt & fresh ground black pepper to taste
How to:
  1. Drain cans of tuna and beans, combine in large bowl
  2. Add chopped veggies, olive oil, lemon juice, zest, and olive oil
  3. Add salt & pepper
  4. Mix well
  5. Enjoy!

Rainbow Swiss Chard

I wasn’t really needing anything at the farmers market last night, but I spotted some rainbow chard so I had to stop. I’ve got it a few times this summer and it has just been so delicious every time. This bunch was no different. I simply sauteed it with a little olive oil, lots of chopped garlic, and a little sea salt then topped it off with a squeeze of fresh lemon – DELICIOUS. Granted I love vegetables, but this was especially tasty and of course, super healthy (see old post for specifics). Next week, I definitely need to buy two bunches at the very least!

Yams with Ginger & Cinnamon

How timely – just came across this recipe!

Prep and Cook Time: 25 minutes


6 cups yams, peeled and cut into 1-inch pieces
½ medium onion, cut in half and sliced thin
4 medium cloves garlic, chopped
1-½ TBS finely minced fresh ginger
½ tsp cinnamon
½ TBS honey
1 TBS + 1 cup chicken or vegetable broth
salt and white pepper to taste


  1. Slice onions and chop garlic and let sit for 5 minutes to enhance their health-promoting properties.
  2. Cut yams into 1″ cubes.
  3. Heat 1 TBS broth in a 12-inch or larger stainless steel skillet.
  4. Sauté onion over medium heat for 3 minutes, stirring frequently.
  5. Add garlic and ginger and continue to sauté for another minute, stirring constantly.
  6. Add yams, cinnamon, honey, and 1 cup broth.
  7. Mix and simmer over low heat covered for about 15 minutes, or until yams are tender.
  8. Season with salt and pepper.
  9. Enjoy!

Serves 4