Always on the hunt for fresh, delicious, organic options - of course I died and went to health-food-heaven as soon as I walked through those Erewhon doors. It’s everything Whole Foods used to be, and SO much more.

Erewhon (a reverse, almost, of NOWHERE) launched in Boston in 1966 as a macrobiotic market, the first of it’s kind in the USA. in 1968 Erewhon moved to Los Angeles where it boasts multiple locations (6 i believe) and it’s headquarters in LA. It’s a neighborhood market with a Hollywood feel - fabulous merch, stellar staff - it’s like a restaurant meets gift store meets grocery meets … well, heaven in my book : )

What is the allure? It’s hard to say… it’s meticulously curated, the shelves are displays of bountiful produce piled high like you’ve never seen. The selection of juices, soups and dressings - all in glass jars! - is enough to make my heart skip a beat. The smoothie bar… swoon. Coffee, pizza, grab and go goods… it’s the best of the best - locally sourced, organic, beautiful food - all under one roof.

Their philosophy:

At Erewhon, we believe that nutrition is the key to a radiant lifestyle. Through our markets, we endeavor to provide exceptional organic products that inspire good decision-making and healthier communities.

RIGHT ON EREWHON! (Also, can i get a job here!? ; )

The item that draws me back through those wallet draining doors each and every day - the simple and scrumptious overnight oats. They are creamy, dreamy, and oh-so-satifying - the perfect blend of oats, chia and fresh popping blueberries - when i can’t get them at Erewhon, i have to make them at home. Over the last few weeks we have been testing with Team Tuesday, here is my best shot at recreation:

EREWHON OVERNIGHT OATS:

in a 12 ounce cup or glass jar add the following:

1/4 cup coconut yogurt (we love harmless harvest)

2 tablespoons gluten free oats

1 tablespoon chia seeds

1 tablespoon hemp seeds

1 tsp maple syrup

1 cup house made almond milk (almonds, vanilla bean, date, cinnamon, sea salt)

1/4 cup fresh blueberries

Stir all ingredients until well combined, top with a 1/4 to a 1/2 cup of fresh blueberries. Allow to set in fridge for one hour or overnight. (oats may thicken, add a little more nut mylk to your desired consistency)

Enjoy!

This soup is like a multi-vitamin in a bowl!

It’s got amazing anti-microbial, anti-viral and anti-inflammatory properties. It's high in antioxidants which are great for the immune system. It’s rich with vitamin c, beta carotene, calcium, potassium, vitamin K, B6 and iron. It also boosts the metabolism, balances blood sugar levels and is an excellent source of plant protein!

Immune Boosting Veggie Stew

Serves 4
Ingredients:

• 1 - 2 tablespoon olive oil

• 1 yellow onion, diced

• 5 cloves garlic, minced

• 1/2 teaspoon freshly grated ginger

• 1 teaspoon turmeric

• 1/2 teaspoon paprika

• 1 tablespoon lemon juice

• 1 large sweet potato, diced 1/2 inch cubes

• 1 15oz can chickpeas, rinsed and drained

• 1 cup red lentils

• 5 cups vegetable broth

• 1 cup kale, stems removed and torn into pieces (spinach also works)

• 1 head cauliflower, roasted for garnish (instructions below)

• 3 tablespoons chopped parsley for garnish

• Salt to taste
  
  

Instructions:

1. In a large pot or dutch oven, heat the olive oil over medium heat for 1 minute. Add the onion and cook for 6-8 minutes, stirring occasionally.

2. Add the garlic and ginger and continue to cook for 1 minute until fragrant. Careful not to burn the garlic!

3. Add the turmeric and paprika and continue to cook for another minute.

4. Add the lemon juice, sweet potatoes, chickpeas, lentils, and vegetable broth and bring to a boil - reduce the heat to low and simmer for 15-20 minutes until the sweet potato is soft.

5. Add kale and continue to cook for 5 minutes until the kale has softened and wilted slightly. (if using spinach - it will cook faster.) Season with salt to taste.

6. Serve with a sprinkle of fresh parsley and roasted cauliflower to garnish.

Roasted Cauliflower

• 1 pound cauliflower, about 1 medium head, trimmed and cut into florets

• extra virgin olive oil, to coat

• sea salt and ground black pepper

1. Preheat oven to 375 degrees. Line a sheet pan with parchment.

2. Place the cauliflower florets on the pan and toss with 1-2 tablespoons of olive oil. Season generously with salt and pepper and toss gently until evenly coated.

3. Bake, turning or tossing once, until caramelized on edges and tender, 25 to 30 minutes. Serve warm or at room temperature. Great as a side dish or a garnish for soup and salad.

CHEF PREPARED, NUTRITIONIST APPROVED, HEALTHY MEALS MADE EASY.…

FROM OUR KITCHEN TO YOURS!

This delicious Middle Eastern rice dish is one of our favorites inspired by Ottolenghi’s Jerusalem cookbook.

If you have ever made one of Chef Ottolenghi’s recipes before - you know that they tend to be quite complicated. We changed a few things, and simplified the recipe to make it easier and faster for the home cook. We think you will love it!

Perfect as a side dish or a vegetarian main entree. Enjoy!

Middle Eastern Basmati Rice With Chickpeas and Herbs

Ingredients:

• 3 tablespoons extra virgin olive oil

• 1 cup basmati rice (cooking instructions below)

• 3/4 teaspoon kosher salt

• 1/4 cup chopped fresh dill

• 1/4 cup chopped fresh flat-leaf parsley

• 2 scallions, thinly sliced

• 1/4 cup Greek yogurt (or coconut yogurt for vegan preparation)

• 15-ounce can chickpeas, drained and rinsed

• 1 teaspoon ground cumin

• 1/2 teaspoon ground coriander

• 1/2 teaspoon paprika

• 1/4 teaspoon cayenne pepper

• Grated zest of 1 lemon

• Sprinkle of currants (optional)

Instructions:

1. In a saucepan, heat 1 tablespoon of the oil over medium-high heat. Add the rice and stir to coat in the oil for 30 seconds. Add 1 1/2 cups of water and 1/4 teaspoon of the salt and let come to a boil. Cover with a tight fitting lid, reduce the heat to low, and simmer for 15 minutes, or until the water is absorbed. Turn off the heat and let stand for 5 minutes. Then, fluff with a fork.

2. In a large skillet, heat 2 tablespoons oil over medium heat. Add the chickpeas, cumin, coriander, paprika, cayenne pepper, and 1/2 teaspoon salt. Cook, stirring 5 to 6 minutes, until the chickpeas start to crisp. (be careful not to burn the spices).

3. Final Steps: Chop the dill, parsley, and scallions. In a small bowl, whisk together the yogurt and 1 tablespoon water so it can be drizzled. Spoon the rice onto a large serving plate. Top with the chickpeas and drizzle with the yogurt. Sprinkle with the dill, parsley, and scallions. Grate the lemon over the top. Add Currants if desired.

CHEF PREPARED, NUTRITIONIST APPROVED, HEALTHY MEALS MADE EASY.…

FROM OUR KITCHEN TO YOURS!

This is Iced Protein Shake is truly delicious, hits the spot every time and is packed with nutrients to support energy levels, balance hormones, flood the body with antioxidants and help to balance blood sugar levels.

We love it as a breakfast shake, post-workout shake, or as a high protein snack in the afternoon.

Here’s why we love these ingredients:

Maca Powder – Adding this adaptogen root powder gives this smoothie a superfood boost, while adding a mildly nutty flavor.

Unsweetened Cacao Powder – Using cacao powder will give this smoothie an antioxidant boost. Cocoa powder can also be used.

Nut Butter – We love adding a nut butter to my smoothie because it adds healthy fats to help keep you full, but also a little creaminess. Our favorite for this recipe is Almond Butter, but peanut butter or cashew butter would also work well

Protein powder – If you’re looking for a little protein boost, add a serving of your favorite powder.

Iced Coffee Protein Shake

• 1 cup coffee, chilled

• 1/2 cup oat milk

• 1 banana or 1-2 dates

• 1 scoop of protein powder (We use K’achava brand)

• 1 tsp of unsweetened cacao (cocoa powder can be used here)

• 1 tsp nut butter (almond, peanut or cashew)

• 1 tsp maca powder

• dash of cinnamon

• 1 cup of ice (or more)

Add all ingredients to a blender and blend until well combined and smooth.

CHEF PREPARED, NUTRITIONIST APPROVED, HEALTHY MEALS MADE EASY.…

FROM OUR KITCHEN TO YOURS!

Summer Recipe Round-Up!

Today’s blog post highlights our favorite recipes of the summer 2022. The long, warm days of summer might be officially over, but we can still take advantage of the late season produce in abundance at the Farmer’s Market – zucchini, summer squashes, tomatoes, peppers, corn, watermelon and (the one we will be most sad to see go) - THE PEACHES!

These are some of our all-time favorites and we hope you enjoy them as much as we do!

1. Minty Watermelon and Cucumber Salad (pictured above)

Biting into a slice of sweet, juicy watermelon is one of the most satisfying feelings you can experience on a hot summer day. This Minty Watermelon and Cucumber Salad recipe is proof that watermelon is a versatile, superstar ingredient in the kitchen. The sweetness pairs perfectly with salty ingredients like feta and pepitas and it brings health benefits and beauty to the table!

2. Summertime Tomato Basil Soup

This Summertime Tomato Basil Soup is the best meal for transitioning into those slightly cooler evenings at the end of summer. We used a variety of tomatoes from our local Farmer’s Market to make it.

3. Orzo With Summer Grilled Vegetables

This Orzo Pasta Salad recipe with grilled vegetables is a beautiful, make-ahead summer dish. It’s one of our go-to vegetarian or vegan recipes for BBQ’s and casual dinner parties. The flavors are light, bright and delicious

4. Vegan Margherita Pizza

This Vegan Margherita Pizza is so much fun to make! A crisp (pre-made!) pizza crust is topped with roasted garlic, tomatoes, homemade cashew mozzarella, a dash of sweet balsamic, and lots of fresh basil. This pizza comes together in a little over 30 minutes and makes for an easy and quick weeknight meal.

5. Fresh Corn And Basil Salad

A fresh corn salad makes the perfect summer dish for picnics, potlucks, or a BBQ. When cooking for a crowd, we love a dish that can be made entirely ahead of time. Make it in advance, refrigerate it in an airtight container, and let the flavors meld with each other while it sits.

6. Sensational Summer Dips

It's no secret that we love healthy snacks and appetizers at Tuesday Foods. When we think of healthy snack food, the first things that come to mind are our delicious (can we say famous?) dips and spreads. Try these sensational summer dips - from our refreshing vegan tztaziki to our light and bright green pea guacamole.

7. Summer Fruit Salad

At Tuesday Foods - we are salad lovers through and through, and that includes fruit salad. This colorful fruit salad is so refreshing. We love that fruit salads are so healthy and easy to put together — all you have to do is chop the fruit and mix! Plus, the possibilities are endless. Whatever fresh fruit you have on hand will work.

8. Key Lime Pie

When we think about fruit filled desserts of the seasons… strawberry rhubarb pie mid summer, colorful cobblers in the fall, perfect pumpkin all winter long, and in early spring… Key Lime Pie! The silky texture, perfect pale hue, zesty lime, and energizing taste of sunshine make this classic top our list of favorite treats (ever).

9. Peach and Plum Crisp

This Summer Stone Fruit Crisp features lightly sweetened peaches, plums, and raspberries topped with a super fueled oat and hemp seed crumble topping. Gluten-free, vegan and refined sugar free - this dessert showcases the best bounty of summer!

10. Picnic Perfect Broccoli Salad

Super easy and no mayo required to make our vegan-ized version of the classic broccoli salad. Perfect for summer time picnics - This Vegan Broccoli Salad takes only a few minutes to make and is a crowd pleaser!

CHEF PREPARED, NUTRITIONIST APPROVED, HEALTHY MEALS MADE EASY.…

FROM OUR KITCHEN TO YOURS!

Photo Credit: Plant Over Processed Cookbook

We love these bars from Plant Over Processed! They are so delicious, easy to make, and offer a healthy dose of essential omega-3 fatty acids from hemp seeds.

Try adding dried cranberries, crushed peanuts, or shredded coconut to the top layer of melted chocolate. You could also shape them into balls dipped in chocolate for the kids. Yum!

Hippy Bars

{Makes 2 medium sized bars. Adjust the recipe for more servings}

Ingredients:

• 1/3 cup + 2 tsps peanut butter

• 2 tsps maple syrup

• 1/4 tsp vanilla extract

• 2 tsps hemp hearts (hulled hemp seeds)

• 1/2 cup brown rice cereal

• 1/4 cup dairy-free chocolate chips (we like Hu gems)
  

Directions

1. In a large bowl, mix 2/3 of the peanut butter, the maple syrup, and vanilla with a wooden spoon until smooth. Then stir in hemp hearts and crispy rice cereal.

2. Line an 8-inch brownie pan with parchment paper and pat the mixture into the pan (if only making a small amount, the mixture will not spread to the edge of the pan, which is ok!).

3. Combine the chocolate chips and remaining 1/3 peanut butter in a microwave-safe bowl and microwave on high for 30 seconds, stir, microwave for an additional 30 seconds, and stir again. If it’s not fully melted, microwave for another 30 seconds.

4. Spread the chocolate–peanut butter mixture evenly over the hemp and crispy rice base and put in the freezer to set for 30 minutes.

5. Remove, cut into 2-inch squares, and store in an airtight container in the freezer.

CHEF PREPARED, NUTRITIONIST APPROVED, HEALTHY MEALS MADE EASY.…

FROM OUR KITCHEN TO YOURS!

This smoothie is full of hormone-balancing goodness like flaxseeds, maca and cinnamon!

It’s high in plant based protein, and chock full of healthy fats. Plus, as a bonus, it tastes like a delicious cinnamon cookie!

Why We Love These Three Hormone Balancing Ingredients:

Maca: Extracted from the root of a peruvian cruciferous vegetable related to broccoli and cauliflower, has been used as medicine for thousands of years. Maca boosts libido in both men and women, increases fertility, and boosts energy levels. Maca is an adaptogen which is a class of healing herbs that can help the bodies cope with stress. When used over time, maca can help support the adrenal glands, and reduce uncomfortable hormonal symptoms like hot flashes, mood swings, and insomnia.

Cinnamon: One of the most well-known benefits of cinnamon is its ability to regulate our blood sugar. Additionally, the antioxidant content of cinnamon helps fight oxidative damage, helping to prevent disease, and is very beneficial to your skin - promoting a youthful, healthy glow! Look for a high quality “Ceylon” cinnamon, also referred to as “real cinnamon”.

Flaxseeds: The wonderful thing about flax is that they are an estrogenic adaptogen, either increasing or reducing estrogen, depending on what the body needs. Flaxseeds are high in omega-3 fatty acids, which help fight inflammation and improve heart health. We also love them because they add even more good-for-you fiber We prefer to use ground or milled flaxseeds because the ground form is easier to digest - Whole flaxseed can pass through your intestine undigested, which means you won't get all the benefits

Hormone Balancing Cinnamon Maca Smoothie

Ingredients:
2 tbsp almond butter or cashew butter
2 tbsp ground flaxseed
1 - 2 tsp maca powder
pinch of ground cinnamon
1 tbsp protein powder or hemp (our current favorite protein powder is K’achava)
1 tsp vanilla extract
1 1/2 cups nut or oat milk milk
5 ice cubes
1-2 medjool dates, pitted

Instructions:
Simply add everything to a blender and mix until smooth. Serve and enjoy!

Need more great smoothie recipes?

Try our Energizing Blueberry Beauty Smoothie

CHEF PREPARED, NUTRITIONIST APPROVED, HEALTHY MEALS MADE EASY.…

FROM OUR KITCHEN TO YOURS!

Summer Stone Fruit Crisp

This Summer Stone Fruit Crisp features lightly sweetened peaches, plums, and raspberries topped with a super fueled oat and hemp seed  crumble topping. Gluten-free, vegan and refined sugar free - this dessert showcases the best bounty of summer!

First things first - what is stone fruit?

There are many varieties of stone fruits out there, but some of the most popular and widely available are:

• peaches.

• nectarines.

• plums.

• cherries.

• apricots.

• dates.

• mangoes.

• lychees.

These fruits are commonly called “stone fruits” because the flesh surrounds a large, stone-like pit which contains the seed. Stone fruits have a relatively short growing season so enjoy them fresh while you can!

While both peach and apple cobblers seem to get all the recognition, this combination - bringing in some of our favorite stone fruits of summer - certainly makes our hearts sing. It’s an adaptation from one of my oldest and favorite cookbooks - and we make it each and every summer - at least once for my husband's birthday - and then once we remember how good it is, a few more times after that. 

You can find most of these fruits fresh at the farmer’s market and they make the most beautiful kitchen counter display while they ripen to perfection. 

We love to serve this crumble warm out of the over with a scoop of our favorite plant milk ice cream on top (Nada Moo Vanilla Bean or Oat-ly Raspberry Swirl)

The finished product is divine - the warm, slightly sweetened fruit is so full of flavor – the peaches break down a bit, creating a jammy texture- the cherries manage to keep their zip -  the delicate spice adds depth, while the citrusy orange adds a little acidic bite and wakes the whole think up.

The crumble topping is divine and can be used across the board for whatever base is best and in season. Oats, almonds and pecans add texture and crunch, perfectly contrasting the fresh fruity filling. Hemp seeds add a punch of protein and a fresh texture that is unexpected. Sometimes we make a double batch of topping to and spread the cobbler out in a more shallow pan to make sure everyone gets a double dose! 

It’s not everyday that you claim your “dessert” to be healthy but this is one of those times that we can! You can enjoy this for breakfast or an after dinner - forgo the ice cream and feel great about nourishing your body with wholesome, low sugar, balanced, delicious summer goodness. 

Whether you are making this for a birthday celebration, family dinner, camping trip or anything in between - feel good about this one - it’s super clean! Here we will highlight some of the nutritional punch. Zooming in on just 3 here but we could highlight almost every ingredient in this dessert!

Summer sweet peaches are one of nature’s most beautiful gifts. There is nothing quite like the fresh juice dripping down your chin from a perfectly picked peach. Any one else stalking the farmers markets for the best of the best!? You better believe we are…

Satisfying and seet, fragrant and fresh, peaches are full of vitamins, minerals and antioxidants. They have many peachy keen effects that boost our health!

From improved digestion, and health for the heart - strengthening immunity and health enhancing for both eyes and skip - grab a big box - peaches for the win!

Dare I say there is another stone fruit that sometimes squeak past my level of enjoyment of peaches!? I guess it depends on them mood and the month but Cherries are one of my all time favorite fruits! Not only delicious - but packable, fun to eat and loaded with vitamins, minerals and powerful plant compounds - these have a short season and we make every day count! Their colors can vary from bright red, to deep dark maroon, to yellow and pink! All varieties are highly nutritious - particularly packed with fiber, vitamin C, and potassium which is great for muscle recovery, nerve function among other critical body functions. Cherries are also a great source of fiber - which keeps your digestive system moving along and your gut microbiota nice and strong! In addition cherries provide: B vitamins, manganese, copper, magnesium, and vitamin K. Run to the store and get some today!

Hemp seeds, a consistent staple in our Tuesday Kitchen,Hemp seeds are a great source of plant protein that carry a mega dose of magnesium, which helps regulate your heartbeat and is linked to the prevention of heart disease. They also contain Linoleic acid, which has been found to reduce cholesterol and blood pressure. 

Hemp seeds are incredibly rich in fatty acids and are a great source of vitamin E and many more minerals, such as phosphorus, potassium, sodium, sulfur, calcium, iron and zinc.

Hemp seeds can be consumed raw, cooked or roasted. A tiny little seed with a powerful punch!

Summer Stone Fruit Crisp

Filling:

• 4 cups peaches peeled de-pitted and sliced.

• 2 cups cherries (fresh, pitted and halved or frozen thawed and halved.)

• 1 cup plums and| or apricots pitted and sliced. 

  Note: You can make the combination your own - use 7 cups of fruit total.

• 1 heaping teaspoon ground cinnamon

• 1 heaping teaspoon grated fresh ginger.

• Juice and zest of one orange

Topping:

• 1 cup almond flour

• 2 cups GF rolled oats

• 1/2 cup hemp seeds

• 1/4 cup chopped pecans 

• 1/4 cup slivered almonds

• 2 teaspoons ground cinnamon

• 1 teaspoon himalayan sea salt

• 2 tablespoons melted coconut oil

• 1/3 cup pure maple syrup
  

Instruction: 

1. Preheat oven to 350 degrees F. 

2. To make the filling, toss together all of the fruit, cinnamon, ginger, orange juice and zest in a medium bowl. Spread the filling in the bottom of an 8 x 12 inch baking dish.

3. To make the topping, stir together the almond flour, oats, nuts, hemp seeds, cinnamon and sea salty in another medium bowl. Drizzle in the coconut oil and maple syrup and mix until evenly combined.

4. Crumble the topping over the filling and bake for ~40 minutes, or until the topping is brown and the fruit is bubbling. Remove the crumble from the oven and allow to cool for at least 10 minutes before serving. Add a scoop of your favorite plant based ice cream for the most nostalgic delight!!

This recipe is an adaptation of Cool Weather Cobbler from Whole Cooking and Nutrition: An Everyday Superfoods Approach to Planning, Cooking, and Eating with Diabetes by Katie Cavoto. Find more from her here at The Feed Feed.

Lemony Vinaigrette

Ingredients:

• 1/4 cup apple cider vinegar

• 2 Tablespoons fresh lemon juice

• 2 Tablespoons water

• 1 Tablespoon dijon mustard

• 2 teaspoons honey or maple syrup, to taste

• 1 teaspoon dried oregano, or 1 Tablespoon fresh

• 1 clove garlic, minced

• 1/2  teaspoon sea salt

• 1/4 teaspoon black pepper

• 1/2 cup + 2 Tablespoons olive oil

Instructions:

1. Whisk together all ingredients except the olive oil in a small bowl.

2. Slowly pour olive oil into the bowl and whisk together until emulsified.

3. You can also blend everything together in your blender or shake the dressing together in a jar.

CHEF PREPARED, NUTRITIONIST APPROVED, HEALTHY MEALS MADE EASY.…

FROM OUR KITCHEN TO YOURS!

This Orzo Pasta Salad recipe with grilled vegetables is a beautiful, make-ahead summer dish. It’s one of our go-to vegetarian or vegan recipes for BBQ’s and casual dinner parties. The flavors are light, bright and delicious

You can tailor this recipe to your tastes - varying the vegetables and seasonings as you like. Just keep tasting and adjusting. You won’t be disappointed!

Our Favorite Vegetables For Grilling:

Zucchini - green or yellow work perfectly, cut into 1/3″ to 1/2″ slices before grilling—cut too thin and they’ll fall apart.
Bell peppers, poblano peppers, jalapeño peppers, sweet baby peppers, shishito peppers — slice bell peppers and remove seeds of the bell peppers before grilling for easiest eating.
Portabello mushrooms or large brown mushrooms — no need to slice the mushrooms, grill them whole. Start the mushrooms gill side down then finish cap side down to hold in moisture.
Eggplant — our favorite way to eat eggplant, where it becomes tender, creamy, and smoky
Carrots — grilling quickly softens carrots and makes a pretty “tiger-striped” presentation
Onions — any variety including green onions become oh so sweet when grilled
Asparagus — fatter asparagus stalks are easier to cook on the grill.
Corn — fresh summer corn is incredible on the grill—juicy, sweet kernels with an undeniably crispy, smoky exterior.
Artichokes — So good! Our favorite technique here.
Cauliflower — slice as steaks or grill in florets
Broccoli — slice as steaks or grill in florets

Orzo With Grilled Summer Vegetables

Ingredients

• 1 1/4 cups uncooked orzo pasta, whole wheat or gluten-free

• 1 cup chopped cherry tomatoes

• 1 clove minced garlic

• olive oil spray or olive oil

• 1 small red onion, quartered

• 1 red bell pepper, seeded and quartered

• 1 yellow bell pepper, seeded and quartered

• 1 large, zucchini, sliced into 1/2 inch thick rounds

• salt and black pepper, to taste

• 2 tablespoons red wine vinegar

• 3 tablespoons extra virgin olive oil

• 1/4 cup chopped basil
  

Instructions:

Prepare the grill with clean grates and preheat to medium heat, 350°F to 450°F.

Cook orzo in salted water according to package directions; drain and rinse under cold water, transfer to a large bowl and combine with tomatoes and 1 tablespoon of the oil and garlic.

Spray the onions, bell peppers and zucchini with olive oil; season with salt and black pepper, to taste

Grill vegetables on a grill basket 10-12 minutes or until lightly charred and tender. (Turn the veggies at the halfway point.)

Set the grilled veggies aside on a cutting board to cool, then dice into 1/2-inch pieces.

Toss with the remaining olive oil and vinegar and top with chopped basil

Variations we love:

• Add some grilled chicken, fish, or tofu to the dish to make it a a heartier meal.

• Add some heat such as chili flakes or sriracha.

• Add fresh ripe mango or peach cubes – so good!

If you love this recipe, you might also like:

Easy Pesto Pasta

Quick Tahini Zoodles

Summer Quinoa Tabbouleh

CHEF PREPARED, NUTRITIONIST APPROVED, HEALTHY MEALS MADE EASY.…

FROM OUR KITCHEN TO YOURS!

It's no secret that we love healthy snacks and appetizers at Tuesday Foods. Snacking can be excellent way to help sustain your energy throughout the day. Studies suggest eating every few hours can help balance blood sugar and keep your metabolism revved. Plus, it can make you happier! A study at the University of Wales showed that women who were given snacks reported being in a better mood, were sharper mentally, and performed better on memory tasks.

Our formula for a healthy snack always contains a balance of carbohydrates (with a focus on fruits and vegetables), high quality protein, and healthy fats. Also, having a nibble between meals can keep you from overeating later in the day.

When we think of healthy snack food, the first things that come to mind are our delicious (can we say famous?) dips and spreads. Try these sensational summer dips - from our refreshing vegan tztaziki to our light and bright green pea guacamole - to keep you energized and avoid that afternoon slump!

Smoky Tahini Dressing

One of our favorites from Vegan At Times, this smoky dressing makes a delicious dip for veggies or pita, a dressing for salads, or drizzled over roasted sweet potatoes or sweet potato fries

Ingredients:

• 1/2 cup smooth tahini (we like 365 brand)

• 6 tablespoons fresh lemon juice

• 4 teaspoons smoked paprika

• 1/2 teaspoon sea salt (more to taste)

• 1/4 cup water (more for desired consistency)

Instructions:

In a bowl, whisk together the tahini, lemon juice, paprika, salt and water until smooth. If it’s too thick, add water to desired consistency. Taste for salt - you might want to add a pinch more.

Green Goddess Dip

Cool, creamy, and flecked with fresh herbs, this Green Goddess dip is one of our favorites. The fresh herbs give it a fresh and cleansing feel. We love this dressing on a big salad with romaine, cucumbers, corn and chickpeas . It makes a delicious dip for veggies, and also makes a tasty addition to a simple grain bowl, with brown rice or quinoa, beans and vegetables. YUM!

Ingredients:

• 1 garlic clove

• 2 small avocados * (tahini or yogurt combined with 1 avocado works well here. notes below)

• 1/4 cup high quality olive oil

• 1/3 cup water

• 3/4 cup packed basil leaves

• 1/4 cup chopped chives

• 1/4 cup chopped parsley

• 1/2 cup chopped scallions (dark green part only)

• Juice of 1 medium lemon

• 2 tablespoons apple cider vinegar

• 1 teaspoon salt

• teaspoon honey or maple (optional)

Instructions:

Add garlic clove to food processor and process until finely chopped.

Add in the avocado, water, olive oil, herbs & onion. Process until smooth. Now add in the lemon juice and apple cider vinegar slowly stopping to taste it every little bit. Add in the salt to taste. You might need more water to get the desired consistency.

Tzatziki

Tzatziki is a favorite in our Tuesday Foods Kitchen. It's a refreshing and good-for-you yogurt and cucumber dip. Serve it with pita, veggie crudites, any Mediterranean dish - or just eat it with a spoon!

Ingredients:

• 1 1/2 cups plain yogurt (We use Oatly Oatgurt brand for non-dairy )

• 1 medium English or hothouse cucumber, seeded, coarsely grated and squeezed dry (about 1 cup)

• 2 small garlic cloves, minced

• 2 tablespoons extra virgin olive oil

• 1/2 teaspoon salt

• 1/4 teaspoon freshly ground black pepper

• 2 tablespoons finely chopped fresh mint (or dill)
  

Instructions:
Combine all ingredients in a medium bowl and mix until well combined. Taste and adjust seasoning if necessary ( you can add a pinch of coconut sugar to balance the flavors). Cover and chill until ready to serve. Before serving, drizzle with a bit of olive oil and sprinkle with fresh mint, if desired.

Green Pea Guacamole

Add some extra nutrients to the classic party dip by making it a green pea guacamole. The taste of a traditional guac it still there, but the health benefits and protein power are amped up. Serve with tortilla chips and veggie crudite or as a spread for tacos to keep it on the healthy side.

Ingredients

• 2 handful cilantro leaves

• 1 cup frozen peas, thawed under warm running water

• 2 tbsp fresh lime juice plus more to taste

• 1 clove garlic

• 1 teaspoon jalapeño or serrano, minced

• 1 tsp sea salt plus more to taste

• 1/2 tsp freshly ground black pepper

• pinch of cumin

• 2 large ripe avocados pitted and peeled and chopped into rough chunks
  

Instructions:

Place everything except the avocado in a food processor and blend until smooth. Add the avocado, and pulse a few times until they are incorporated, but still chunky.

Serve with chips and veggie crudite, or use as a spread on tortillas. Garnish with fresh cilantro and lime wedges.

CHEF PREPARED, NUTRITIONIST APPROVED, HEALTHY MEALS MADE EASY.…

FROM OUR KITCHEN TO YOURS!

Biting into a slice of sweet, juicy watermelon is one of the most satisfying feelings you can experience on a hot summer day. This Minty Watermelon and Cucumber Salad recipe is proof that watermelon is a versatile, superstar ingredient in the kitchen. The sweetness pairs perfectly with salty ingredients like feta and pepitas and it brings health benefits and beauty to the table!

Watermelons are super hydrating, and contains more potassium than bananas, plenty of cancer-fighting lycopene, Vitamin C, and compounds that may even boost your sex life!

Ready for the sweet taste of summer? Grab a sharp knife and slice open a watermelon!

Minty Watermelon and Cucumber Salad

• 3 cups cubed watermelon

• 1 English cucumbers, halved lengthwise and sliced

• 1 green onions, chopped

• 1/4 cup minced fresh mint

• 3 tablespoons olive oil

• 1 tablespoon balsamic vinegar

• 1/4 cup pepitas

• salt and pepper to taste

• optional: feta cheese crumbles, or violife vegan feta

In a large bowl, combine watermelon, cucumbers, green onions, mint. In a small bowl, whisk remaining ingredients. Pour over salad and toss to coat. Add crumbled feta if using. Serve immediately or refrigerate, covered, up to 2 hours

If you love this recipe, you might also like:

Summer Fruit Salads

Summer Slaw: 3 Ways

Arugula Salad with Pine Nuts and Pears

CHEF PREPARED, NUTRITIONIST APPROVED, HEALTHY MEALS MADE EASY.…

FROM OUR KITCHEN TO YOURS!

When you need a guaranteed crowd-pleaser, make these fully loaded vegan nachos!

Nachos don't have a strict recipe, so there’s no “perfect” way to make them. Our favorite nacho toppings are: black beans, salsa, vegan cashew queso, guacamole, red onion, jalapeños, hot sauce, and cilantro. If you prefer a different combo - feel free to mix it up!

Here’s how we do it:

To Make The Vegan Cashew Queso:

Ingredients:

• 3/4 cup hot water (add more if necessary)

• 1 cup raw cashews

• 1 clove garlic, chopped

• 2 Tbsp nutritional yeast

• 1/2 tsp ground cumin

• 1 tsp chili powder

• 1/2 tsp salt, plus more to taste

• 1 Tbsp harissa (or sub hot salsa, hot sauce, or 1 chipotle pepper in adobo sauce)

Instructions:
1. Add all ingredients to a blender and blend until creamy, adding more water as needed.

2. Add just enough water to achieve a creamy, pourable queso. If it gets too thin, thicken with additional raw cashews.

3. Taste and adjust the flavors as needed: adding more nutritional yeast for cheesiness, salt to taste, cumin for Mexican flavor, garlic, chili powder or harissa for heat. It should be quite flavorful.

Note: Reheat in microwave or in a small saucepan over medium-low heat. Add more water as needed if it thickens when reheating.

Loaded Vegan Nachos:

Ingredients:

• Restaurant-style tortilla chips

• 1 batch Vegan Queso (see recipe)

• 1 can black beans (drained)

• 1 cup guacamole (see notes below)

• 1 cup chunky salsa

• Hot sauce

• Fresh Toppings: cilantro, sliced fresh jalapenos, chopped red onion, fresh corn, shredded cabbage and lettuces, sliced cherry tomatoes
  
  

Instructions

1. Prepare the Vegan Queso.

2. Heat up your black beans in a small saucepan and season with a little sea salt and spices: We love garlic, cumin, and chili powder.

3. Next, prepare your guacamole by mashing your avocado with lime juice and sea salt. Adjust seasonings as needed.

4. Arrange your chips on a large serving platter (or individual plates) and add toppings. Black beans first, then queso, salsa, guacamole, red onion, fresh veggie toppings, hot sauce, and cilantro. Enjoy!
   
   

CHEF PREPARED, NUTRITIONIST APPROVED, HEALTHY MEALS MADE EASY.…

FROM OUR KITCHEN TO YOURS!

This Raspberry Vanilla Protein Smoothie recipe is one of our go-to smoothies because it’s so easy to prepare and we usually always have all of the necessary ingredients on hand – our favorite kind of recipe!

It’s the perfect way to make use of those raspberries that are in season. We always recommend eating seasonally for better flavor and nutrient density. Raspberries are at their peak in summer – they are perfectly sweet, juicy, and slightly addictive. They are rich in antioxidants and great for your heart!

Cashews and hemp seeds are an excellent source of healthy fats and protein, adding 10 grams of plant powered protein to this smoothie.

You can either drink it from a glass or pour it into a bowl and serve it up as a smoothie bowl topped with fresh raspberries, a sprinkle of chia seeds, coconut or granola. The options are endless!

Raspberry Vanilla Protein Smoothie

Ingredients

• 1.5 cups raspberries

• 1 cup unsweetened almond milk

• 1 scoop Vanilla Protein Powder (We like K’achava brand)

• 1/4 cup cashews

• 1/4 teaspoon cinnamon

• 1/4 teaspoon vanilla extract

• Lemon zest from one lemon

• 1 cup ice

• Optional: 1 tablespoon hemp seeds (adds 5 grams of protein to your smoothie)

Add all ingredients to the blender until smooth and creamy.

CHEF PREPARED, NUTRITIONIST APPROVED, HEALTHY MEALS MADE EASY.…

FROM OUR KITCHEN TO YOURS!

Grilled corn – south of the border style! This Grilled Mexican Corn on the Cob takes grilled corn to the next level with spices, vegan Cashew Queso , cilantro and fresh squeezed lime.

We call it Grilled Mexican Corn - also known as elotes, a very popular street food in Mexico. Street vendors grill corn on the cob brush it with mayonnaise, butter or Mexican crema, and then sprinkle it with spices and lots of cojita cheese.

This version of the classic Mexican recipe, from Vegan At Times is a dairy-free dream come true, with all of the authentic flavors…..It’s smoky, tangy, spicy, cheesy and super tasty too.

Mexican Style Grilled Street Corn

• 4 ears of corn, shucked

• 1 teaspoon olive oil

• 1 recipe Chipotle Cashew Queso (below)

• 3 scallions

• 1/2 cup fresh cilantro

• 1 lime, cut into wedges

Chipotle Cashew Queso

• 1 cup raw cashews

• 1 can chipotle pepper in adobo, plus adobo sauce to taste

• 1/2 teaspoon sea salt, more to taste

• 1/2 cup water, more if needed

Put the cashews in a small saucepan and cover with cold water bu an inch. Turn the heat on medium-high. Let come to a coil, then reduce the heat to simmer for 10 minutes. Drain in a colander with cold water running to cool

Put the cashews in a blender. Add the chipotole, salt, and water. Blend on high speed for 2 minutes, until creamy. If it’s too think, add a little more water. Taste for walt - you may want to add a little more. Add adobo sauce too if you want more smoky heat.

To make the street corn:

Heat the grill to medium-high.

Lightly coat each ear of corn with olive oil. Place the corn on the grill and grill for 10-12 minutes, turning occasionally, until some of the kernels are charred.

Spread the Chipotole Cashew Queso on the conr and sprinkle with scallions and cilantro. Serve with lime wedges.

CHEF PREPARED, NUTRITIONIST APPROVED, HEALTHY MEALS MADE EASY.…

FROM OUR KITCHEN TO YOURS!

Few things beat sipping a refreshing tequila cocktail on a balmy summer night. While we're always up for a classic margarita - this delightful and fizzy Paloma (with a healthy twist!) is our new go-to.

Kombucha Paloma

• 2 ounces tequila blanco

• 1 ounce triple sec

• 2 ounces grapefruit juice

• 2 ounces ginger-lemon kombucha
  

Rim: (optional)

• flaky sea salt

• grapefruit zest
  

Garnish: (optional)

• mint leaves

• one slice of grapefruit
  

Glass:

• wide-mouth highball glass or stemless red wine glass
  

1. Zest the grapefruit and mix with sea salt.
2. Rim the glass - You can use a bit of agave nectar, honey or juice from a lime. Dip the rim into the salt mixture.
3. Combine the first 3 ingredients, pour into the glass over ice, and top with the kombucha. Garnish with sliced grapefruit.

CHEF PREPARED, NUTRITIONIST APPROVED, HEALTHY MEALS MADE EASY.…

FROM OUR KITCHEN TO YOURS!

Super easy and no mayo required to make our vegan-ized version of the classic broccoli salad. Perfect for summer time picnics, potlucks or a backyard BBQ.

This Vegan Broccoli Salad takes only a few minutes to make and is a crowd pleaser!

Picnic Perfect Broccoli Salad

Ingredients
For the dressing:

• 3/4 cup raw cashews, soaked

• 1/4 cup water

• 2 tbsp maple syrup

• 2 tbsp apple cider vinegar

• 1/4 tsp minced garlic

• 1/2 tsp sea salt

• Freshly ground black pepper
  

For the salad:

• 2 large broccoli crowns, cut into florets

• 1 1/2 cups red grapes, halved

• 1/3 cup toasted almond, thinly sliced

• 1/4 cup diced red onion

• 1/3 cup dried cranberries or raisins

Instructions

1. Place cashews in a bowl. Cover with water and soak for 10 minutes in hot water.

2. Lightly toast the almond slivers in a saute pan over medium high heat. (be careful not to burn.) Set aside to cool

3. Drain cashews. Add to a high powered blender with with rest of the dressing ingredients. Blend until completely smooth and creamy.

4. Place broccoli, grapes, almonds, red onion, and dried cranberries or raisins in a large mixing bowl. Add dressing and toss thoroughly to coat. Season with salt and pepper to taste.

5. Refrigerate until chilled.

If you love this recipe, you might also like our Fennel, Apple and Arugula Salad

CHEF PREPARED, NUTRITIONIST APPROVED, HEALTHY MEALS MADE EASY.…

FROM OUR KITCHEN TO YOURS!

At Tuesday Foods - we are salad lovers through and through, and that includes fruit salad. This colorful fruit salad is so refreshing. We love making it ahead of time to snack on during the week, and you can pretty much guarantee we will be bringing this to your potluck if invited!

We love that fruit salads are so healthy and easy to put together — all you have to do is chop the fruit and mix! Plus, the possibilities are endless. Whatever fresh fruit you have on hand will work.

Summer Fruit Salad

Ingredients

• 1 pint of strawberries, hulled and quartered

• 1 medium apple, cored and chopped

• 1-2 kiwi fruit, peeled and sliced

• 1 banana sliced

• 1/2 cup blueberries

• 1/4 cup freshly squeezed orange juice

• 1-2 teaspoons 100% pure maple syrup

• 1 -2 Tablespoons fresh mint, finely chopped
  

Instructions:

Just before serving combine all the fruit into a large bowl and gently mix. Top with orange juice, maple syrup and fresh mint. Gently stir to combine and serve.

CHEF PREPARED, NUTRITIONIST APPROVED, HEALTHY MEALS MADE EASY.…

FROM OUR KITCHEN TO YOURS!

Breakfast, snack, lunch, or dinner, sometimes a hearty piece of toast just hits the spot!

Avocado toast has been a popular trend for a while now - but there’s no need to stop there. The great thing about toast is it’s fast, easy and there are infinite topping possibilities.

Let’s talk about the bread for a minute: You want something that’s healthy (like wholegrain) and hearty enough to hold the mountain of toppings you’re about to throw at it. Here are some of our favorite breads to use for toasting:

• Whole grain bread with lots of seeds - we love the Seduction Loaf from the Whole Foods Bakery

• Sourdough bread - tastes amazing when toasted and piled with toppings.

• If you’re going pre-sliced - we love Dave’s Killer Bread

• For gluten-free -

Here are a few of our favorite Gourmet Protein Toast combinations:

Berry Breakfast Toast

Ingredients:

• 1 slice whole wheat bread

• 1/4 cup cottage cheese

• 1/4 cup blueberries

• 1 tablespoon toasted sesame seeds

• drizzle of honey (optional)
  

Top toasted bread with cottage cheese, blueberries, and pepitas. Drizzle with honey. Serve immediately.

Mediterranean Toast

Ingredients:

• 1 slice whole grain bread

• 1/4 cup plain hummus

• 1 tablespoon crumbled feta

• Sliced cucumber

• Sliced tomatoes

• Fresh parsley or mint

• Olive oil + sea salt
  

Top toasted bread with smear of hummus, sliced cucumber and tomatoes. Garnish with crumbled feta, fresh herbs, and a drizzle of olive oil and salt.

Supercharged Avocado Toast

Ingredients:

• 1 slice whole grain bread (sourdough also works well here)

• 1/2 avocado, sliced

• 2 eggs, scrambled (skip the eggs for a vegan version)

• 2 tablespoons saurkraut

• salt + pepper to taste

• toasted pepitas

Top the toasted bread with avocado slices, using a fork to gently mash. Add the scrambled egg and season with salt + pepper. Next, ass a layer of saurkraut and a sprinkle of toasted pepitas.

Peanut Butter Toast

Ingredients:

• 1 slice whole grain bread

• 1-2 Tablespoons peanut butter

• 1/4 banana, sliced

• sprinkle of crushed peanuts

• sprinkle of hemp seeds

• drizzle of honey (optional)

Top toasted bread with peanut butter and sliced bananas. Sprinkle with crushed peanuts, hemp seeds and a drizzle of honey.

CHEF PREPARED, NUTRITIONIST APPROVED, HEALTHY MEALS MADE EASY.…

FROM OUR KITCHEN TO YOURS!

This Honey Nice Cream Recipe is an easy frozen treat made with only a few ingredients: frozen bananas, honey, tahini and nut milk. No ice cream maker needed!

To prepare, you’ll need frozen bananas pieces - frozen without the peel. Place them in a food processor and blend until they are a smooth consistency. Then add the tahini, honey and nut milk to the bananas and pulse until it’s all well combined into a creamy texture.

And voila! Your home made Honey Nice Cream is ready to enjoy. We love it served with a sprinkle of bee pollen or toasted sesame seeds and a drizzle of honey. It’s the perfect treat to beat the heat!

Honey Nice Cream

Ingredients:

• 1 frozen banana, cut into 1/2 inch chunks

• 1 tablespoon tahini

• 1 heaping teaspoon raw unfiltered honey

• 1 pinch pink Himilayan sea salt

• 1/4 cup almond, oat or coconut milk (add slowly to desired nice cream texture
  

Instructions:

1. Chop you frozen banana and add to a Food Processor or Mini Prep (small batches work best!)

2. Add all remaining ingredients and processes until smooth, scraping down the sides as needed and adding more nut milk in tiny increment to get the perfect “soft serve” like texture.

3. Optional: Top with bee pollen and or toasted sesame seeds, an additional drizzle of honey and a sprinkle of sea salt. Divide between 2 small bowls and enjoy.

If you love this recipe, you might also like:

“Nice Cream” In 4 Flavors

CHEF PREPARED, NUTRITIONIST APPROVED, HEALTHY MEALS MADE EASY.…

FROM OUR KITCHEN TO YOURS!