SuperFood Recipes

Monday, January 19, 2015

Here are a few easy ways to prepare some of the most nutritious super foods for you and your family.


Roasted Red Pepper Hummus

1 cup dried garbanzo beans (or 2 cans drained and rinsed) *You’ll need to cook the dried beans according to the package

6 cups vegetable stock

½ tsp ground cumin

1 medium red bell pepper

½ cup nonfat plain yogurt (1/4 cup soft silken tofu)

¼ cup fresh lemon juice

¼ cup orange juice

2 tablespoons tahini

1 tablespoon olive oil

3-5 garlic cloves, minced

½ tsp sea salt to taste

Add cooked (canned) beans, stock, cumin into large pot and bring to a boil. Reduce heat, cover & simmer gently for about an hour. Drain.

Preheat oven to 350 degrees.

Cut the bell pepper in half. Remove the stem & seeds and lay cut side down on a baking sheet. Bake until pepper is tender and skin begins to wrinkle. Remove from oven and use paring knife to remove the skin. Cut the pepper into chunks and add all ingredients to a food processor.

Pulse until smooth. You may need to add a bit more tahini and/or yogurt to taste. (Some people prefer chunkier hummus but I prefer a creamier one so I tend to use a bit more yogurt.)

Refrigerate for at least an hour to allow flavors to blend together.

Add to serving bowl and serve with sliced raw vegetables and pita crisps.


Blueberry Banana Smoothie

1 sliced banana

1 cup fresh blueberries (Can also use frozen)

1 cup plain fat free yogurt (Can also use any type of milk or water)

1 tsp almond butter (or peanut butter)

1 tsp ground flax seeds

Combine all ingredients into a blender and blend until smooth. Great energy boost and keeps me full all morning.


Roasted Broccoli/Cauliflower

1 head of broccoli

1 head of cauliflower

1-2 tsps olive oil

1-2 garlic cloves minced

¼ cup red pepper flakes

Sea salt to taste

Preheat oven to 400 degrees.

Place broccoli and cauliflower to baking sheet with oil, garlic and red pepper flakes.

Roast for 12-15 minutes or until slight browning on top.

Remove from oven.

**Cauliflower can also then be pureed in a food processor with a bit of milk or cream and served as mashed cauli. This is a great way to ‘trick’ the kids into eating a vegetable that they may not normally touch.


Teriyaki Salmon

2 filets of wild salmon (Can be found at most major grocery chains incl Publix, Harris Teeter, EarthFare, WholeFoods, FreshMarket, etc)

1 cup soy sauce

2 cloves garlic minced

1 tsp ginger minced

1 tsp agave syrup

Preheat oven to 400 degrees.

Place salmon in baking dish skin side down.

Mix last four ingredients together and spread over fish. (Leave about ¼ cup to spread over fish at the end of baking)

Bake for ~15 minutes until fish is flaky. Be careful not to overcook as it will become dry.

Remove from oven and drizzle remaining sauce over fish.

16 Second Mind Cleanse

Tuesday, January 13, 2015

With all of the chaos in our lives sometimes we just need to take a moment and breathe. Sounds so simple and we do it approximately 23,040 times per day. WOW! How many of us actually notice when we breathe? Not many I bet. Most of our breathing is very shallow and quick from our chest up. Deep breathing comes from the stomach and diaphragm and you can feel your entire upper body expand and constrict with your breathing.

Try this 16 second breathing exercise whenever you need to have a reality check with yourself.

Close your eyes….breathe in deeply through your nose for a count of 4…..and hold your breath in for a count of 4….now slowly exhale your breath for a count of 4 and hold the exhale for a count of 4….how do you feel? Do you feel like you just hit the reset button on yourself? This breathing exercise works wonders anytime you are preparing for big meetings or presentations, difficult conversations, tense family gatherings or just when you need to give yourself a time out.


Congratulations! You have just completed your first meditation exercise. Feel free to do these throughout your day and notice how your body relaxes and your mind quiets. Serenity now! :-)

Fitspiration 2015!

Tuesday, January 13, 2015

Many of you have probably made resolutions to get fit and lose a few pounds this year. If you’re tuned in to my fitness blog I’ll be providing you with some ‘fitspiration’ to keep you motivated so you can reach your goals.

Now that we are 13 days into 2015 you may already be dreading putting on your workout clothes and maybe you’ve even skipped a few workouts. No judgment BUT here’s why you don’t need to give up yet:



#1 Habits Take a While to Create

Some studies indicate it takes approximately 66 days to form a new habit. Sounds like a long time, I know. You’ve heard the saying ‘Rome was not built in a day’; well that is also the case with habits. Whether you’ve decided to workout three times a week or lose 15 pounds understand that it is going to take a while for you to incorporate this change into your life.


 #2 You Have to Work For It

There is no magic pill that you can take and wake up tomorrow 10 pounds lighter and toned to perfection. It takes work!!! Now that doesn’t mean that you should become obsessed and counting every calorie, step and pound. What it does mean is that you have to actually start in order to reach the finish. And the first step can sometimes be the hardest but I’m here for you every step of the way. So my advice is not to focus on the outcome but do the work in the present. You’ll get there!


#3 Remind Yourself WHY You Chose to Get Fit

OK, I realize I just told you in #2 not to focus on the goal but if you’re starting to have second thoughts about your fitness goals, stop and think about why you made these goals in the first place. Visualize the person you want to be six months from now. What does she look like? How does she feel? There’s a reason why you made these goals and occasionally you may need to stop and tell yourself why you’re doing this and not to give up.



After all, the most important relationship is the one you have with yourself so be kind. Now go put on your workout clothes and sweat it out, my friend! Trust me, you’ll feel better once you do.

Eat the Rainbow

Tuesday, January 13, 2015

Eat the Rainbow


Do you feel stuck in a rut? Are you always eating the same things every day? Variety of food is an important factor in eating. Studies show that increasing variety of fresh, whole foods helps to round out nutrition and ensure that you get a variety of important vitamins and minerals. Maybe you have heard that you should “eat the rainbow”, enjoying one food from each color of the rainbow every day.



Examples of foods from the rainbow:

Red – apples, berries, red peppers

Orange – sweet potatoes, carrots

Yellow – squash, lemons, pineapple

Green – cucumbers, kale, spinach, zucchini

Blue – blueberries

Purple – blackberries, eggplant





By enjoying a rainbow of colors in your diet, you are accomplishing something very important: You are eating an antioxidant rich diet. Antioxidants are natural substances that exist as vitamins, minerals and other compounds in foods. They are believed to prevent disease and aging by fighting free radicals in the body.


What are free radicals? - They form when the body incurs any type of stress - stress from unhealthy foods, toxins in the environment like cigarette smoke, aging, changes in hormones and our breathing.


Focusing on antioxidants is great way to stay healthy without jumping on the bandwagon of another fad diet or counting calories until you’re blue in the face. By eating a colorful diet, you will be supplying your body with more power to fight off free radical damage, keeping it younger and healthier for longer.


If you’re finding it difficult to get started, try choosing one or two colors that are usually missing from the food you eat. Focus on eating foods with these colors for the next two weeks, long enough to create a new habit and notice any change.


©International Association of Wellness Professionals

Healing the Common Cold with Soup

Thursday, January 08, 2015

With the change of season from fall to winter, it’s important to keep your body fueled to fight off those pesky viruses and colds that can plague you during this time of year.

If I begin to feel the onset of a cold, I turn to my kitchen for the cure. Many of us remember the chicken noodle soup mom served us as a go-to cure for a sore throat or stuffy nose. Fast forward to today, and mom’s recipe plus a few powerhouse herbs and spices give this classic the power to fight off even the nastiest of colds. The super immune-boosting herb, astragalus, the anti-microbial agents in the ginger and the anti-inflammatory properties in garlic all help sustain the immune system. Plus the extra special benefits of preparing your own broth make this soup a must-have for the winter season. <Insert blissful sigh here!>

Serves 12

Chicken & Ginger Soup

For the Broth**:

1 whole organic chicken (3-5 lbs)

1 medium onion, chopped

3 stalks celery, chopped

2 large carrots, chopped

1 whole head garlic, cut in half cross-wise

1/4 to 1/2 cup finely chopped fresh ginger (or more!)

1 teaspoon crushed red chili flakes

4-5 chopped shiitake mushrooms

1 stalk fresh lemongrass, chopped

3 teaspoons Herbamare or sea salt

**Why make your own broth?

Homemade broth contains numerous minerals such as calcium, magnesium, phosphorus, silicon, and sulphur vital for good health. It also contains amino acids that help detoxify the body. The cartilage & tendons provide chondroitin sulphates and glucosamine that help with arthritis and joint pain. Bone broth is also rich in gelatin which has great benefits to the digestive system including strengthening the gut wall and helping to reduce inflammation.

For the Soup:

1 medium onion, chopped

3 to 4 stalks celery, chopped

3 carrots, chopped

1 red bell pepper, chopped

2 to 3 cups sliced shiitake mushrooms

½ cup fresh chopped cilantro

1 head napa cabbage, chopped

cooked chicken pulled from the bone and chopped

sea salt and freshly ground black pepper to taste

Optional Additions/Toppings:

rice noodles (place in empty bowl and pour hot soup over rice noodles before serving)

chopped fresh basil (instead of using cilantro)

Astragalus reference site:

Recent Posts




    Enter your email address for updates on how you can start living your GoodLife today!

    To start living your GoodLife, contact Nancie via phone or email.

    Email:     |     Phone: 843.557.5467

    Submitting Form...

    The server encountered an error.

    Form received.

    Copyright ©2014 Live The GoodLife. All Rights Reserved.