Roasted Cauliflower Soup

Roasted Cauliflower Soup

  • Preheat oven to 450F.
  • Remove the leaves from 1 head cauliflower and break up the head into florets.
  • Toss them with 2 Tbsp olive oil, 2 tsp red pepper flakes, and 2 tsp salt.
  • Roast for 30 minutes, mixing occasionally.
  • Saute 1 small onion, 2 chopped carrots, and 2 chopped celery stalks in 1 ½ Tbsp ghee or butter for 10 minutes.
  • Add 4 cups chicken of vegetable broth and simmer for another 10 minutes.
  • Remove from head, add roasted cauliflower and puree until smooth either with an immersion blender or in a standing blender.

Delicious plain or with kimchee, croutons, or peas added in.

Eat Greens

A thought on greens….from Hannah

Eat something green for every meal one day this week.  See how you feel!

Why? Green food contains lots of antioxidants, they’re low on calories and high in fiber, and they’re high in phytonutrients!  Get creative….spinach, zucchini, broccoli, green peppers, green jelly beans (bahahah I mean why not!?)


Why Try Evening Classes?

Check out below how one non exercise fan got hooked on our evening classes!

When Megan asked me to try out one of her classes a little over a year ago, I thought it was going to be a one time thing. I hated going to the gyms, never considered myself the athletic type, and I’m pretty sure I only ran once in my entire adult life and it was to catch a bus. On top of that, I work full time in a super demanding and stressful field, and like many Northern VA moms finding my work-life balance can be tough. So I told myself I would try one class, since Megan was my friend, and because she said I could bring my daughter.

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Why Try Kid Friendly Classes?

If you’ve wondered if a Kid Friendly class is for you…check out the honest feed back from a current PowerFull Mom!

“My journey with PowerFull Fitness has not been a long one, but it has been a good one. I’d been thinking about trying yoga and barre classes for a few years but couldn’t figure out how to fit it into my schedule. I didn’t like how I was feeling after having three boys in five years and knew I needed to do something about it, and walking wasn’t enough. In all honesty, I was barely walking, and it definitely wouldn’t be considered a workout. So I guess I’m kind of a newbie to working out.

For Christmas, my husband gave me money to take classes and gave it an expiration date. He knew that if there was no expiration date I would probably not do anything and keep talking about it without actually doing it.

One week in January at MOPS, Laura came in and spoke to us and Leah led us in a short yoga session. I picked up all of the information that Laura had to pass out. I emailed her about a week later and started with Amanda’s kid friendly barre belle and express core tone class. Continue Reading →

Oven Baked Almond Fish Sticks

This was a surprise hit in my house. My girls like fish sticks and the coating on this one ups the nutritional value of the dish. I cut the pieces small for them, almost nuggets. I breaded a sliced block of tofu for myself with the same ingredients (do the tofu first to keep it all vegetarian). Super yummy!

Try the recipe out here!

Vary your VEGGIES

A quick challenge from Hannah:  Cook a vegetable you’ve never eaten before!

Why? A diverse diet has diverse nutrients! Plus, there are so many delicious foods we don’t eat as a matter of habit. Open your horizons!

Need ideas? Click this link for ideas on a CSA and a yummy new veggie recipe.  Also check here for tips on how to cook your vegetables without having to hide them.

Don’t Delay – EAT!

Hannah’s quick tip for MindFULL Eating.

Eat breakfast every day, within and hour of waking up. (If you workout first thing, then eat as soon after your workout as possible.)

Why? Your body is craving nutrients after a night of fasting. Eating right away gets your metabolism going and boosts your energy.

Check out this link for some fun and quick breakfast ideas.



Snack Trays for Dinner

Check out this awesome #reallife  tip from our instructor Leah on how to get dinner on the table, despite the crazy going on!

About once every other week we have a snack tray dinner. Sky is the limit here! It can be a great “clean out the fridge/pantry” meal or more thoughtful. Basically, here’s the plan…take a sheet pan that has sides and cover it with foil (easy clean up!). Fill tray with yummy things. Put tray in the middle of the kitchen table and let people serve themselves and snack away. We often play a game together while having our snack tray meal. Games with a game board don’t work well (tray is in the middle of the table) but we’ve found Zingo, Go Fish, Obstacle, and Splat are family favorites (my kids are 8, 6, and 4). Continue Reading →

Slow Cooker White Chicken Chili

To make this warm comfort meal you need:

  • 3-4 chicken breasts
  • 1 medium onion, diced
  • 1 medium bell pepper, any color; diced
  • 1 small jalapeno, seeds and membranes removed and finely diced (optional)
  • 6 cloves garlic. minced
  • 2 ½ tsp. cumin
  • 1 tsp. Dried oregano
  • 2 tsp. Chili powder
  • 1 tsp. sea salt
  • ¼ tsp. black pepper
  • 4 cups chicken broth (or use homemade– easy and really makes a recipe stand out)
  • 14 oz coconut milk (original recipe calls for a can, I used it out of the carton because I had it at home)
  • Juice of ½ lime
  • ½ cup fresh cilantro, chopped

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