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This post brought to you by Marzetti® Brand. The content and opinions expressed below are that of A Dash of Soul.

Even though I’m a vegetarian, I sometimes have a hard time thinking of quick and easy ways to make flavorful vegetable dishes. That’s why when Marzetti® reached out to me about their Marzetti® Veggie Drizzle™ Finishing Sauces, I knew I had to try them! They have several flavors but for this tasty vegetable medley I used the Marzetti® Veggie Drizzle™Garlic Parmesan Finishing Sauce. mareztti-0047 The Marzetti® Veggie Drizzle™ Finishing Sauces come in a bottle that is ready to use. You just pour the sauce right on and you instantly have delicious vegetables. I love that I can use this on busy weeknights to take make dinnertime even faster! I think it would also be great for repurposing leftover veggies too. You could flavor your broccoli with Garlic Parmesan flavor one night and Honey Balsamic the next! mareztti-0061 In this medley I used broccoli, bell peppers, zucchini, and carrots, but there are different flavors of Marzetti¨ Veggie Drizzleª Finishing Sauces that pair well with any vegetable (or blend of vegetables) that you like!


I was very impressed with the flavor of this product and would highly recommend it. Life can get very busy and it’s great to have convenient options like this to help out in the kitchen! mareztti-0054 Let me know if any of you try Marzetti® Veggie Drizzle™ Finishing Sauces, I think you’ll really love it!


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Healthy and delicious ice cream made from 5 clean ingredients!

I wish I could say I came up with this genius idea. I wish I could. Maybe I’ll just pretend for this post that I did, in case you haven’t heard of it? Ok, I came up with this genius idea. You won’t even believe how creative and smart I am. This simple 5-ingredient recipe is a delicious replacement for ice cream and I have been addicted to it the last few weeks!

Healthy and delicious ice cream made from 5 clean ingredients!

And here’s the embarrassingly simple (and genius, all mine) recipe:

5.0 from 1 reviews
Raspberry Swirl Nice Cream
Prep time
Total time
Serves: 2 servings
  • 4 frozen bananas, sliced
  • ½ t. vanilla extract
  • 1 pint fresh raspberries, mashed with a fork
  • 1 T. peanut butter
  • 2 T. granola (optional, but provides a nice crunch)
  1. Mix the bananas and vanilla extract in a food processor or high speed blender until the mixture is smooth and fluffy (will take a couple minutes at least).
  2. Fold the mashed raspberries into the banana mixture to make a swirl.
  3. Divide banana mixture into two bowls.
  4. Top with granola, drizzle with peanut butter, and enjoy!

Come and check out my Facebook page for a video on how I made this!

Healthy and delicious ice cream made from 5 clean ingredients!

If you have a sweet tooth like me you will LOVE this. You will love the genius idea that I came up with.



I’m back this week with more food prep! It really is changing our game. I can’t even tell you how many unhealthy choices have been/will be avoided because of the few hours I spent prepping for this week. These ideas will work for either Hammer & Chisel (which we’re loving) or 21 Day Fix. I could have prepped all our meals but I decided to focus on lunch since I feel like that’s our weak spot. Here’s the result!

Food Prep Ideas for Hammer & Chisel or 21 Day Fix!

And here’s what’s on the menu!

Plant-based lunches:

  • veggie bowl of sautéed broccoli, onions, and mushrooms with vegan cheese sauce topping (3 green, 1 yellow, 1 teaspoon); black bean burger (1 red, 1/2 yellow)
  • caesar salad with [unpictured] roasted chickpeas (2 greens, 1 red, 1 blue, 1 orange, 1/2 yellow);mixed berries on the side (1.5 purple)

Food Prep Ideas for Hammer & Chisel or 21 Day Fix!

I admit, the croutons aren’t an approved food. :) But feel free to leave them out or make your own croutons with whole grain bread!

Food Prep Ideas for Hammer & Chisel or 21 Day Fix!

Omnivore lunches:

  • balsamic marinated flat iron steak (2 reds, 1 teaspoon); sautéed broccoli, mushrooms, and onions (2 greens); roasted sweet potatoes (2 yellows)
  • chicken cesar salad (2 reds, 2 greens, 1 blue, 1 orange, 1/2 yellow); mixed berries on the side (1.5 purples)

Food Prep Ideas for Hammer & Chisel or 21 Day Fix!

If you enjoyed this post, don’t forget to Pin  the image below! :)

Herbivore and Omnivore ideas for healthy food prep!

If you’re interested in the nutrition plans I’ve been talking about then just let me know and I can give you more info!

See you next time!


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Prep for Success!

Being a busy working lady means LOTS of opportunities for excuses. I’m learning this more and more every day! But every time I make a mistake I try and figure out what went wrong. I know for a fact that when I have a healthy option prepped and ready to go, I am infinitely more likely to make the healthy choice. Makes sense, right? So when Jason and I started Hammer and Chisel (an awesome workout/nutrition program) last month, I knew I wanted to start off right by doing some food prep. I set aside a few hours on a Saturday and got to work.


The first thing I made was egg cups! I wanted to include plenty of veggies so I added onions, spinach, and bell pepper inside. A little cheese on mine and some turkey bacon + cheese for Jason’s! These were SO convenient for the mornings.

The Hammer & Chisel nutrition plan has a certain amount of fruit that you’re supposed to eat every day. I am a HUGE lover of fruit, but it can be kind of tough in the winter when there aren’t as many fruits in season. To make sure we didn’t skip our fruit I washed and portioned out single servings of grapes and cara cara oranges.



Here are some more ideas for healthy things you can prep in advance:

  • Parfaits with greek yogurt, granola, and berries
  • Sliced bell peppers and cucumbers to dip in hummus
  • Fruit salad
  • Egg salad (use greek yogurt to replace some or all of the mayo!)
  • Homemade trail mix
  • Overnight oats

We’re loving Hammer & Chisel so far! I hung the nutrition plan up in our kitchen for easy reference. The plan doesn’t restrict my food intake at all (who wants to be restricted?? not me! not ever!), it just ensures that we’re eating the right proportions of each food group.


This is one of the dinners we enjoyed in our first week of the plan:

Spring mix salad, barley, balsamic glazed salmon

That’s a spring mix salad dressed with fig balsamic vinegar, barley, and balsamic glazed salmon. Drooling just thinking about it!

See you next time, friends!



Eating and Being Merry

I hope you all had wonderful holidays! I thought the new year would be a perfect time to catch you up on all we’ve been doing this holiday season. It’s been quite the whirlwind!


The season started in New Jersey where we spent Thanksgiving with Jason’s family. My in-laws are great cooks so all the food was amazing!


I think it was great for Jason to get to spend the holiday back home with his family. Just look at that face!


When we got back I started preparing for my most favorite time of year! We decked out the house (including a real live Christmas tree for the first time in my life!) and I decided to host Christmas Eve dinner at our place. Jason’s family usually does a seafood dinner that night, so I decided it would be fun to do the full feast of seven fishes. It’s a traditional Italian/Italian-American meal and it’s a really special way to celebrate the holiday. The feast takes quite a bit of preparation and so it was nice to have some snacks beforehand when all our guests (my family) were at our house and hungry! Almonds to the rescue!


These almonds go great with cheese and olives as an appetizer! They aren’t as salted as other varieties so they’re perfect with sharp cheeses like aged cheddar or aged provolone. After our appetizer course we were ready to continue the feast! Jason made linguine and clams for the pasta course:


And then after a little breather we continued on with dishes like filet of sole, fried shrimp, broccoli rabe, roasted cauliflower, potato croquettes, and even oysters!




It was quite a lovely evening with my family. There’s nothing better (really, can’t think of anything) than sharing a meal with people you love.


We’ve been back in Atlanta for a couple years now, but it’s still so crazy to me that we can just call up my family and they’re only minutes away!


But the holiday fun did not end there! No no! My beautiful friend Katherine came to town to celebrate New Year’s Eve and just generally have an awesome time. We ate a ton, talked a ton, laughed a ton, and danced a ton. Just how it should be!


Cheers to a fabulous 2016 full of more delicious food and merriment.

Thanks for reading!


This post is sponsored by Blue Diamond Almonds. All opinions are my own. Check out Blue Diamond on their website or on Facebook!

A veggie dish you will not be able to stop eating! Flavorful, savory roasted cauliflower!

Well if there was ever a good reason to come out of an unintentional hiatus from your food blog, roasted cauliflower is it.

A veggie dish you will not be able to stop eating! Flavorful, savory roasted cauliflower!

When I realized that it was November (don’t ask me how that happened), I decided that I needed to get my act together and share some awesome plant-based recipes for Thanksgiving! Things may be busy, but I’m never too busy for the best food holiday of the year. If you haven’t tried roasted cauliflower before, you will NOT be disappointed by this. Steamed cauliflower can be very mediocre, but when it’s roasted it suddenly becomes irresistible.

A veggie dish you will not be able to stop eating! Flavorful, savory roasted cauliflower!Roasted garlic takes everything to the next level. It takes a little bit of extra time to make, but it is so worth it for the flavor you get in return. It’s garlic at its finest. Don’t skip the roasted garlic!

roasted cauliflower-ingredient-0008This recipe uses an entire head of roasted garlic, but I recommend you go ahead and roast a few heads while you’re at it to use for other things in the kitchen (think pasta sauce, mashed potatoes, or even your eggs in the morning). The garlic gets blended together with lemon juice and olive oil to create a thick sauce that gets tossed into the cauliflower right at the end of its roasting. Honestly I think the same thing could be done to almost any vegetable and it would be just as amazing!

Addictive Garlic Roasted Cauliflower
Prep time
Cook time
Total time
Serves: 6
  • 1 head of garlic
  • 1 head of cauliflower
  • 1 lemon
  • 4 T. olive oil
  • 1 T. Italian parsley
  • 2 T. pine nuts
  • salt and pepper
  1. Preheat oven to 400 degrees.
  2. While oven preheats, peel the outer skin (just the parts that peel off easily) from your head of garlic. With a sharp knife, cut off the top of the head so that the tip of each clove is exposed.
  3. Place the head of garlic onto a small sheet of aluminum foil and pour a generous amount of olive oil over the garlic. Wrap up in the foil.
  4. Roast the garlic inside the foil package for 45 minutes.
  5. While the garlic is roasting, core the cauliflower and cut the florets into bite-size pieces.
  6. Juice the lemon (should yield about 3 T. of juice) and set aside.
  7. Chop the parsley and set aside.
  8. Prepare the cauliflower for roasting by tossing it with 2 T. of olive oil and a generous pinch of salt. Spread evenly on a baking sheet.
  9. When the garlic is done roasting, remove it from the oven and set aside to cool slightly.
  10. Roast the prepared cauliflower in the preheated oven for 40 minutes or until it is tender and nicely browned, stirring occasionally to prevent burning.
  11. While the cauliflower is roasting, use a knife or your hands to remove the garlic cloves from their peels.
  12. Using a food processor, puree together the garlic cloves, lemon juice, and 2 T. olive oil.
  13. Remove the roasted cauliflower from the oven and toss in the garlic mixture and pine nuts with a spatula. Return pan to the oven for about 2 minutes, or just until the pine nuts have toasted.
  14. Serve with chopped parsley sprinkled on top and enjoy!

A veggie dish you will not be able to stop eating! Flavorful, savory roasted cauliflower!Trust me, trust me. I usually stay away from dramatic recipe titles but REALLY! I almost ate the entire head of cauliflower by myself.

A veggie dish you will not be able to stop eating! Flavorful, savory roasted cauliflower!Thanks for reading! I hope to be back very soon! I feel like it’s been forever since I caught you guys up on my life.


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Sweet and fluffy cornmeal cakes made with Simply Homemade Cornbread Mix! #ad

If you’ve never experienced a hoecake before, you’re missing out on one of life’s finer pleasures. A cross between cornbread and a pancake, these time-tested beauties are so versatile and SO darn good. Usually hoecakes are eaten with savory dishes, but they are just as amazing with sweet accompaniments. So when I was contacted about trying Fleischmann’s new Simply Homemade® Cornbread Mix, I knew the perfect way to put it to the test!

Sweet and fluffy cornmeal cakes made with Simply Homemade Cornbread Mix! #adI LOVED this mix. I’ve tried several cornbread mixes in my day, but this is the first one I’ve tried that stacks up to homemade. I kid you not. It has the texture and flavor (and hint of sweetness, just the way I like it) of cornbread made from scratch but takes about 30 seconds to mix together. And forget relegating cornbread as a side dish, this dish is a centerpiece!

Sweet and fluffy cornmeal cakes made with Simply Homemade Cornbread Mix! #adYou could serve these hoecakes a couple different ways. They would be awesome for brunch with some sorghum or raw honey drizzled on top. But dusted with a little powdered sugar they make a crowd-pleasing dessert for a summer barbecue!

Brace yourself for the easiest (and probably fastest) recipe I have ever posted.

Sweet Hoecakes with Summer Berries
Prep time
Cook time
Total time
Serves: 8 hoecakes
  • 1 package Simply Homemade Cornbread Mix, batter made according to package directions
  • ½ t. vanilla extract
  • 1 c. mixed summer berries (I used strawberries, blackberries, blueberries, and raspberries)
  • ¼ c. powdered sugar
  1. Stir the vanilla extract into the cornbread batter. Set aside.
  2. Heat a cast iron skillet over medium heat and add enough oil or butter (I used a vegan butter spread) to coat the bottom of the pan.
  3. Pour ⅓ c. batter at a time into circles in the hot pan. Cook until the edges of the hoecakes appear cooked through and the bottom side is golden brown (about 3 minutes), then flip and cook until it browns on the opposite side.
  4. Remove from heat, top with fresh berries, and dust with powdered sugar as desired.

That pretty yellow color you see in the hoecakes comes from real corn! I would highly recommend this mix for when you want the deliciousness of fresh cornbread (or fresh hoecakes :) )without any extra fuss. I look forward to trying it as bread alongside a bowl of chili when fall rolls around. But for now, while the summer berries are at their peak, this is perfection. Sweet and fluffy cornmeal cakes made with Simply Homemade Cornbread Mix! #ad


I wrote this post for Simply Homemade as a part of their Cornbread Grilling Challenge. I was given the product free to try and was compensated for my time. All opinions are my own.

A sweet and tangy summer salad, full of flavor!

I promised another summer salad and here it is! I’ve been testing out all different fruit combinations in my salads this season. Conclusion: salad and fruit belong together. A sweet and tangy summer salad, full of flavor!

I have my mother-in-law to thank for introducing me to fresh figs a couple years ago. When you get them at the perfect phase of ripeness, they are soooo divine. In this salad they add a sweet and slightly earthy flavor that goes SO well with the crumbled goat cheese. And then…the dressing.

A sweet and tangy summer salad, full of flavor!

The dressing is made with whole, fresh blackberries and came out even BETTER than I expected! You’ll need a food processor or really good blender to make it, but other than that the ingredients are very simple. The balsamic vinegar is such a nice complement to the berries! The result is tangy, rich, sweet, thick deliciousness. You really don’t need a lot of ingredients to make an awesome salad dressing!

A sweet and tangy summer salad, full of flavor!

Fig and Goat Cheese Salad with Blackberry Balsamic Vinaigrette
Prep time
Cook time
Total time
Serves: serves 4
  • 1 pint fresh blackberries
  • ¾ c. balsamic vinegar
  • 1 T. Dijon mustard
  • 1 T. raw honey
  • ½ c. extra virgin olive oil
  • salt and pepper
  • 6 oz. mixed greens (I like those plastic containers of pre-washed greens for salad)
  • 8 fresh figs
  • crumbled goat cheese (to taste, I used about 3 T. for the whole salad)
  1. In a saucepan over medium heat, cook the blackberries and ½ c. of the balsamic vinegar until the blackberries have broken down completely (about 15 minutes). Stir often and use the back of your spoon to mash the berries as they cook down. Set aside to cool.
  2. Pour the blackberry mixture, remaining balsamic vinegar, mustard, and honey into the bowl of a food processor. Process until the ingredients form a smooth, thick puree.
  3. Drizzle in the olive oil as the food processor is running. Add oil until the dressing reaches your desired consistency.
  4. Taste and add salt and pepper as necessary.
  5. Chill dressing in the refrigerator until ready to serve.
  6. To assemble salad cut figs in half and place them over greens along with crumbled goat cheese. Drizzle with dressing and enjoy!

A sweet and tangy summer salad, full of flavor!

You’ll have dressing left over. Trust me, that’s a good thing! :)

It’s been a little challenging to juggle work and fitness coaching and blogging, but I’m starting to find my balance. Slowly but surely I am finding my new normal. I’m so appreciative of all you that have hung on for the ride.




I’m Nuts About These!

Many of you know that I’m nuts about nuts (genius pun, I know) which is why I LOVE getting to be a Blue Diamond Tastemaker! When you already love a brand and all their products, it’s pretty much a dream come true to be able to work with them. When I got an email recently about testing out  and sharing Blue Diamond’s Artisan Nut Thins, I jumped at the chance! Jason will confirm that I’ve devoured many boxes of these since they were first released.

nut thins-1

These seriously make for an fantastic snack. Firstly (and most importantly), they are delicious and have a very satisfying crunchy texture. Secondly, these guys are actually nutritious and made with awesome ingredients.


I’ll be honest, I almost always eat these plain! They’re quite addictive on their own! BUT I can think of a lot of awesome things that you can pair them with, like hummus or cheese or fresh fruit. Or some of this deliciousness:

Smokehouse Pimento Cheese Ball (which I just so happened to have served with Nut Thins when I made it months ago!)

A creamy pimento cheese ball rolled in smoky roasted almonds! #sponsored #GameChangingSnacks

Who else has tried these and loves them?? If you haven’t tried them, track down a box at your nearest grocery store! Or 3 boxes…

nut thins-2


This post is sponsored by Blue Diamond Nut Thins. All opinions are my own.  



After all those chats we had during training I forgot to ever tell you about the REAL DEAL! I did in fact survive on race day and officially have my first half  marathon under my belt. On that weekend (which happened to be right after I started my job), Jason and I drove up to Durham on Friday night. We stayed with one of my besties Katherine (my race buddy) and her sweet parents up there. The next morning we had a little breakfast then headed out to the race expo!


I’ve seen a ton of bloggers talk about race expos, but I’ve never actually been to one before! It was a fun way to start getting pumped up for the race and to buy any last minute things. I got one of those annoying 26.2 bumper stickers for my car (had to do it, #sorrynotsorry) and some running gels for race day. We also took advantage of some pretty sweet photo ops.

IMG_0651 (1)


At the expo we met up with Katherine’s boyfriend (also a race buddy!) and together we all went for a stroll at the Raleigh Downtown Farmers Market. For some reason our Georgia farmers markets are so tiny (with the exception of a giant indoor one, but it’s an international market not a local food one) so I always LOVE seeing markets in other cities. This one was amazing–tons of vendors and beautiful local goodies.




We got some stuff for dinner and cooked some simple pasta back at Katherine’s parents house before heading to bed. We had an early wakeup call for race day–they had told us at the expo to be there by 5:30am! I could hardly sleep that night anyway…combination of excitement and nerves.

3:45- My alarm went off…not like I was asleep anyways! I made myself a cup of coffee and a piece of almond butter toast and did a lot of jumping up and down because I was excited.


4:30- I took a quick shower and got into my race gear, a tank and capris and my new favorite Brooks shoes!

5:00-Did a little check to make sure I had everything I needed: race bib, timing chip, iPhone and armband, hydration belt, my ID, Kind bar, an espresso gel (got it at the expo, it has extra caffeine in it which seemed like a good idea), and some Clif shot blox!

And then we were off!

The three of us running together were all in different corals because we have different running paces (as you might remember from the last race I ran with her, Katherine is a speedy gonzalez) but once we walked to the start line there were so many thousands of people and we just decided to start off together sort of in the middle. There’s nothing like that feeling when you’re waiting behind the start line!


It was pretty chilly (I think in the low 50’s) but I decided to just go without my jacket because I didn’t want to have to deal with it later in the race when I got hot. While we waited I opened up that espresso gel that I had bought at the expo, which tasted super nasty and promptly got thrown away. So much for an extra caffeine boost! But at the time I didn’t care, I had enough nervous energy to keep me going.


Before I tell you about the race, I should tell you about my training. I started off strong and did pretty well with my long runs, but all that went out the window when I started working full-time in April. With trying to adjust myself to the working day schedule I just could not find the time to run! Not to mention we were also smack-dab in the middle of moving out of our apartment, and that was taking up any free time I would normally have. SO training went out the window. Before race day the longest distance I had ever run was I think 8.5 miles. A half marathon is 13.1. Oops. But I tried to forget about all that and just clear my mind so that I could stay excited and get through it! I had adjusted my method to Galloway (I posted about that here) so I knew I would be taking walking breaks every 3 minutes.


(Can you spot me in that picture above? HA!)

So here (to the best of my recollection months after the fact) is how it went:

Mile 1: WOHOO! SO much excitement and energy, but I know from previous races that I need to start slowly. After about 1 minute I let Katherine and Adrien pass me by and slow it down a little because I know that their pace is like minutes faster per mile than mine. The sun had barely come out so it was  nice and cool and breezy.

Mile 2-3: CRAP. I already feel exhausted–how is that possible?? I’ve run much farther in training but I already feel totally drained. I hope I can do this thing.

Mile 4-5: This part of the race is quiet and went through a lot of residential type areas. I realize that I’m running right in front of a ‘pacer’, a runner who holds up a sign for the pace that they’re keeping as a guide for other runners. The pacer behind me is the 2 hour 15 minute one! This has me pumped because I’m estimating a finish time of 3 hours at this point. Also I see Jason cheering me on at one of the checkpoints which definitely lifts my spirits.

Mile 6-7: S.O.S. Slowing down! Slowing down big time. The pacer passes me and I don’t have much energy to care. Lots of walking going on. I’ve been slowly eating my Clif shot blox for the past hour but they don’t seem to be doing much.


Mile 8: Right before the mile 8 marker is a water stop (there have been a few along the course already but I ignored them because I was carrying water on my hydration belt), but this time they’re passing out gels. I figure I might as well take one, so I grab a berry flavor and pretty much devour it in a minute or two.

Mile 9: I’M ON TOP OF THE WORLD! That gel gave me LIFE. I feel so energized and motivated and amazing. I KNOW I can do this.

Mile 10-12: Still feeling really good! There’s an awesome breeze that is rocking my world and I cannot wait to see that finish line. People around me are really starting to slow down and I use that as motivation to try and pass them one at a time.

Mile 13: The life that gel gave me is GONE. The only thing keeping me moving is willpower. I have never run this far before. I turn a corner and can see the finish line. “A Beautiful Day” starts playing on my playlist (not kidding, can’t even make this stuff up) and when the chorus comes I take a deep breath, gather everything I have, and SPRINT SPRINT SPRINT.



You’ll forgive me for repeating myself….I MADE IT!!!!! I made it.


Even now, months after the fact, I feel so happy thinking about that moment. My time ended up being 2 hours and 48 minutes. That’s slow but it’s actually under what I expected and frankly the time did NOT matter to me! All that ever mattered to me was finishing, and I did that. Pretty much as soon as I was done I wanted to sign up for a full marathon.

I’ll keep you posted on that. 😉

If you’re never run a race before I REALLY encourage you to do it! Don’t give me all that “ugh, but I hate running” stuff. No one likes it at first. At least no one that I’ve ever met. It’s hard. You sweat and pant and hurt and it’s hard. And that’s why the accomplishment feels SO good. You get stronger. You still sweat but you pant less. Distances that once seemed impossible become no big deal. And once you cross a finish line you will understand why so many people love to race. Go find a 5K in your area and DO IT! Go now!