Growing up, my mom used to make a super-duper cheesy Broccoli + Cheddar Soup during the cold winter months.  It was prepared with whole milk and full-fat cheese… I LOVED IT!  Nowadays, the bulkiness of my mom’s recipe would probably make my belly ache.

The Prompt:

“In the US, November marks the Thanksgiving holiday. But many of us are especially thankful for food memories we have shared with friends or relatives throughout our lives. Was it a special meal you ate as a child? Or, maybe it was a food you grew and harvested with your own children. Please share one of your favorite food memories and the healthier “redo” of the recipe.”

Vegan Broccoli Cheddar
So how can we achieve a creamy, cheesy flavor without the unhealthy ingredients?  Easy= Nutritional Yeast.  Don’t be afraid to try something new- it works miracles in a vegan kitchen by adding the “cheesy” savor we all love.

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Stress-Less Bath Soak

Stress Less Bath Soak

It’s the most wonderful time of the year! Everyone is running around like crazy, preparing for the holiday madness that will shortly ensue. Unfortunately, it’s easy to forget to take care of yourself in the midst of all the holiday planning, hosting, working, etc. No one has time for illness, so stress management and a healthy lifestyle are more important than ever!

It’s easy to turn to wine when you’re feeling overwhelmed (trust me, I know), but it’s not a healthy was to deal with stress.  Never fear, this DIY Stress-Less Bath Soak is just what the doctor ordered! Soothing lavender and sweet orange oils meet the scent of dried rose petals to create a relaxing bath time experience. Psssstt, I never said you couldn’t have a glass of while WHILE you were in the tub!

Bonus: These bath salts make the perfect DIY holiday gift! Simply double or triple the batch and fill in festive containers of your choice!

Stress Less Bath Soak



  • 1 cup sea salt
  • 1 cup Epsom Salt
  • 1/2 ounce dried rose petals
  • 15 drops 100% pure lavender oil
  • 15 drops 100% pure sweet orange oil

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Sweet and Spicy Breakfast Hash

I am a creature of habit. I wake up, chug some water, walk the dog, make a smoothie, drink coffee/tea and get my day started. Unfortunately, winter has paid us an early visit this year in Ohio, making the thought of my morning smoothie unbearable!

I needed to shake things up and keep warm. This breakfast hash is a great way to start the day AND it’s total comfort food! Bonus –> butternut squash is used in this recipe instead of traditional potatoes, making this dish a go-to choice for all my Paleo peeps out there!

Sweet & Spice Breakfast Hash3


  • 2 cups butternut squash, peeled and diced
  • 1 yellow onion, chopped
  • 2 cloves garlic, minced
  • 2 portobello mushroom caps, sliced thin
  • 1 organic Honeycrisp apple, sliced thin
  • 4 organic eggs
  • 1/2 teaspoon cayenne
  • 1 teaspoon dried basil
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 2 tablespoons olive oil
  • hot sauce to taste
  • salt/pepper to taste


  1. Sauté onion in olive oil for ~ 5 min, then add garlic and cook for another 30 seconds.
  2. Add squash, mushrooms, apple, herbs/spices and cook for another 10 min, or until vegetables are tender.
  3. Add freshly cracked eggs, and sauté until desired consistency is achieved.
  4. Sprinkle with hot sauce.
  5. Serve with sliced apple for breakfast, or alongside tossed greens for the perfect brunch!


Sweet and Spicy Brekfast Hash

 What’s your go-to, healthy winter breakfast inspiration?

Homemade Pasta Dinner

I love making tomato sauce from scratch- total labor of love that requires some patience.  Pasta itself is a whole other story… Thus, I prefer the store-bought stuff :).

I’ve heard that homemade pasta is well worth the time, but never attempted to make my own.  So, we planned a friend dinner night and gave it a go.  Verdict= stuffed and satisfied with delicious food and great conversation!

Friend Pasta Dinner

If you are in need of a new friend date idea, give cooking teamwork a try- you won’t be disappointed.  Bonus: my pasta machine was only ~$30.00 and will certainly be put to good use in the future. Read More

The Power of Practicing Gratitude

Happy Sunday, friends! With Thanksgiving just around the corner, our Energy Worth Spreading for the day is that of gratitude. Gratitude can be described as personality strength – the ability to be keenly aware of the good things that happen to you and never take them for granted. Research suggests that individuals who exhibit and express gratitude regularly are happier, healthier and more energetic. If you begin to practice this yourself, you may find that you vibrate on a higher frequency and enjoy your life more fully.

The power of gratitude

We challenge you to take a moment this week to reflect on all that you are thankful for. Write it down, read it out loud, do whatever feels right! You may find that it feels so good, you want to do it Here, we will go first….

What are we grateful for? Lots of stuff, but here are some of the highlights!

  • Our loving and supportive family, friends, life partners & pets
  • Our health
  • The resources that allow us to afford shelter, food, and warmth.
  • Our careers
  • Our struggles, for without them, we could not continue to grow…
  • Our passion for food, nutrition, fitness and wellness
  • Our hunger for knowledge and our desire to spread light and love to those around us
  • This blog and all of you!

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The holidays can be tricky when it comes to menu planning. We have all experienced it…. perhaps you have an aunt that’s currently “off” carbs, or a sister-in-law that’s vegan, who is married to your brother that’s gluten intolerant? AHHH, the madness! Or maybe you’re just looking to lighten things up a bit and incorporate more green goodness into your Thanksgiving spread? Regardless, these recipes are all healthy + delicious crowd pleasers!

Thanksgiving Recipes For All

Shredded Brussel Sprouts w/Pistachios, Cranberries & Parmesan via Cookin’ Canuck

Healthy Thanksgiving Recipes The Whole Family Will Love

Quinoa Stuffing w/Apples, Sweet Potatoes & Hazelnuts via Marla Meridith @Fresh Family Cooking Read More

7 Running Safety Tips

November is National Running Safety Month and I’m here to make sure that a little darkness doesn’t slow you down!   As the days continue to get shorter, we get no less busy and opportunities to run in the daylight diminish.  Many will tell you not to run before dawn or after dusk, but we know that you have to get the training miles in somehow — and well treadmills suck for long runs!  So, here are 7 tips to keep you safe while running in the fall and winter months:

Running Safety Tips Read More

Healthy Baked Spring Rolls

I love a crispy spring roll!   The taste and smell brings me back to our honeymoon in Thailand (ohhh nostalgia).  But, they are fried and we all know how that goes for our health.  So, I decided to experiment with a baked, vegeterian version for a party appetizer.  Like most unhealthy recipes turned healthy, I’m sure you’re still a skeptic.  Don’t be- they are delish!

Healthy Spring Rolls

Everything about this recipe is actually quite simple, except for rolling the wrappers… That takes some practice.  But, hey even the crappy looking ones will still taste & smell amazing. Read More

Is it ever too early to start holiday shopping?  We think not!

‘Tis the season to give-a-way.  So, we couldn’t resist guiding you to our favorite Etsy shops.  All of these ladies’ creations speak to our soul and we think you will dig ‘em too.  Happy shopping, friends! :)

1.  Silver Spoonful:

We are obsessed with the positive mantras stamped on this vintage flatware.  Tanya will make the perfect custom presents for your special people this holiday.  Her shop offers fast shipping, beautiful design & wrapping–plus she is an absolute pleasure to work with!  Check out some of our faves:

Silver Spoonful Shop

Contest Closed To enter for the chance to WIN a Non-GMO, Eat Clean, Real Food set, just COMMENT below.

Follow Silver Spoonful on Facebook for +1 Entry.

 The winner will be randomly chosen Next Sunday, November 16th.
*Discount Code for all readers is Energywebring for 15% off  entire order until 11/16.
Connect with Tanya on Etsy // Twitter // Blog 

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Choosing High Quality Supplements

The topic of dietary supplements is at best, controversial. Certain health professionals suggest none, while others encourage dozens. Hmmmmmm…..that sure is confusing! Did you know that Americans have been spending more than 28 BILLION dollars/year on dietary supplements? That is a $#!^ ton of money.

It’s easy to get caught up in “supplement trends,” which can result in consumption of poor quality products and a major dent in your wallet! There is a ton of junk out there, and it’s easy to get confused. Fear no more, this handy how-to guide will lay out all the important points to consider when choosing high quality supplements for you and your family.

 1. Choose supplements that are third party tested: This little seal of approval ensures that the product was properly manufactured, contains the ingredients listed on the label, and does NOT contain harmful levels of contaminants. Sounds like it should be essential, right? Unfortunately there are many products that are not third party tested. Do your homework, folks!

2. Choose additive-free supplements: Many products on the market contain fillers, preservatives, artificial sweeteners, artificial flavors, etc. This not only compromises the potency and effectiveness of the product, but it also negatively affects your health.

3. Look for food-based formulas:  Nature made beats man made. It’s that simple. We live in a “more is better” society, and supplements are no exception to that rule. Take beta-carotene, for example. There are studies that show that this particular nutrient is great for healthy vision support. You will, therefore, find all types of isolated beta-carotene products in SUPER high quantities on the market. But, did you know that a carrot contains more than 200 different nutrients (not just beta-carotene)? It’s all about the synergy, baby! We are just beginning to understand the synergy of food and how all the nutrients work together to create powerful health benefits. When in doubt, food-based over synthetic. Read More


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