favorite things

And they can all be found in this ONE fantastic soup recipe I found on the Super Healthy Kids site I told you guys about a while back.  Find the whole recipe here.  There’s nothing I love more than a super food meal that tastes as good as it is for you. This is one of those meals!  It’s a great segue from long summer days to cool fall evenings. The soup is filling and loaded with protein, fiber, and vitamins. Make it, eat it, share it with your friends!

Cheers to soup season!


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Five Minute Superfood Salad= ENERGY!!!!

super food salad blog

Why do I eat superfoods? Because they make me feel soooooo good! I get a crazy energy boost and stay full! So how did this salad come about? I walked into my house the other day and was STARVING. This happens a lot because I live in Lynchburg and am definitely not surrounded by healthy and delish food restaurants (although I do have a few sweet fav’s) so I always run home for lunch. Well, I don’t really run, I drive.

I opened my fridge and had a bag of fresh organic chopped Kale that I got super cheap at Aldi’s. The great thing about pre-washed chopped kale is TIME! No washing, no taking out the stem, no chopping, and no cleaning the cutting board. So if you see it, grab it. I got my Simply Blonde Dressing that I always have on hand because it tastes good with everything and is super easy to make. So make it, use it, and always having it waiting around. If you are starving the last thing your going to do is start making a dressing even if it only takes one minute.

Next, what else was in the fridge? I found local feta and that’s it. Then, I hit up my sweet superfood cabinet. If you have it, you’ll eat it. So you have to buy these things and keep them stocked in your pantry or you’ll end up grabbing a bowl of cereal or yogurt or Uncrustable! These will NOT give you sustainable energy.

So here is a list of some of my fav’s that I always try and keep around that I added to my salad.

WHITE MULBERRIES. (love these because they are chewy and sweet. And they are an antioxidant powerhouse with lots of fiber)

HEMP SEED. (adds protein and has a little nutty flavor and crunch)

WALNUTS. (anti-inflammatory and omega 3’s.)

KALE. Because it’s KALE!   (soooooooooo many benefits I can’t even get started.)

GOJI BERRIES: (To me, goji berry converts to ENERGYYYYYY!) Check out Dr. Axe for lots of other health benefits. 

POMEGRANATE: (powerful disease protection) Eat them everyday if you can. When they are not in season you can get them frozen.

ALMONDS: (they’re crunchy, affordable, and a HEALTHY FAT–guys, we need fat. It keeps us satiated and super good for brain health. We just don’t want the crappy Twinkie and Krispy Creme kind of fat—-well, not on a daily basis.

Five Minute Superfood Salad
Prep time
Total time
Serves: 1
  • 3 cups chopped organic kale
  • 2 TBS.local feta
  • 1 TBS. slivered almonds
  • 2 TBS. white mulberries
  • 1 TBS. hemp seed
  • 2 TBS.organic walnuts
  • 1TBS. organic raisins
  • 1 TBS.goji berries
  • local honey to drizzle
  • pink salt to taste
  1. Massage Simply Blonde Dressing into kale. Add toppings as desired. Drizzle honey on top. Feel amazing.


If you want to get crazy, I sometimes heat my nuts with a little coconut oil and add turmeric, cumin, and curry for an added superfood and flavor boost.

Get shopping and keep that pantry stocked with these goodies.

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To honor the release of LEMONADE here is a delicious green lemonade that will bring the Beyonce out in you.




Sweetened with the natural goodness of apple, this lemonade is full of benefits and will give you that glow inside out. Adding ginger will give it a natural kick that will feel so good. Who knew that lemonade could be so healthy? Adding greens will help with the detoxification process and adding a shot of vodka will give you superwoman powers.

As you know, I love drinking warm lemon water first thing in morning and you may have read about the amazing benefits of lemon but here are a few I love to talk about with my clients. I gathered a few of these from thebudwig.com.

Blood Sugar Balance – The acidity of raw lemon juice lowers the impact of any meal on your blood sugar.

Detoxification – Raw lemon juice cleanses the kidneys and the digestive system. It helps the body in the removal of toxins and provides you with a great overall detox.

Brain and Nerve Food – The potassium found in raw lemon juice helps the brain and nerve cells, improves concentration, memory and calms the mind.

Infection – When sickness has developed raw lemon juice is an excellent fighter of infection, as it is rich in citric acid.

Immune System – Raw lemon juice strengthens the immune system which in turn helps fight many illnesses including cancers.


A perfect addition to your summertime feels, make this in a large batch for all of the kids and leave the ginger out. To sweeten even more just add more of apple!  If you do not have a juicer try adding coconut water to a blender and follow the recipe below. If you do not like the pulp, strain it through a cheese cloth or actual strainer.



Bey's Green Lemonade
Prep time
Total time
Cuisine: juice
  • 1 bunch of kale
  • 1 medium cucumber
  • 1 lemon. I leave the peel on for the benefits but you may peel for less bitterness
  • 1 granny smith apple
  2. add ginger for spice
  3. add more apple for sweetness
  4. you may also use spinach, romaine, etc.


Tiffany and Mary

White Bean Veggie Soup for #meatlessmonday

meatless monday

This soup is so easy and so good y’all.  I whipped it up on a (freezing cold)  Monday afternoon and we ate it all week long.  Make it, eat it, love it…share it with a friend or neighbor.  And when they ask you for the recipe, send them my way! xoxo



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5.0 from 1 reviews
White Bean Veggie Soup
Prep time
Cook time
Total time
Serves: 8 servings
  • 1 Tablespoon EVOO
  • 2 yellow onions
  • 6 stalks celery
  • 6 carrots ( I used a bag of shredded that I had in my fridge )
  • 1 clove garlic
  • 1 large can of diced tomatoes
  • 3 cans white beans ( I used a mix of northern and cannellini )
  • 1 yellow squash
  • 1 zucchini
  • 1 container of baby kale ( I used power greens: a kale, chard, spinach blend )
  • S&P
  • 1 box veggie stock
  1. Chop all your veggies to about the same size.
  2. In a dutch oven or heavy bottom pan heat the EVOO then add onions, celery, and carrots until tender. Add the garlic. Cook for two minutes and add the tomatoes and white beans. Simmer for ten minutes. Add the squash, zucchini, and greens. Top with stock and bring to a boil.
  3. Serve hot with S&P to taste. Could garnish with parmesan, pine nuts, and additional greens.

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