This smoothie contains quite the powerhouse of nutrition, like calcium and magnesium from spinach, antioxidants from blueberries and cinnamon, protein from hemp seeds and heart healthy fats from flax and almonds!

Ingredients:

1 cup frozen blueberries
1 cup unsweetened almond milk
1-2 pitted medjool dates
2 Tbsp almond butter
2 Tbsp hemp seeds
1 Tbsp flax seeds
Pinch of ground cinnamon
Handful baby spinach leaves

Add everything to a high speed blender and blend until smooth. Serve and enjoy!

Our favorite energy boosting add ins: Maca, Goji Berries, Acai, Chaga Mushroom, Your Super: Energy Bomb.

Recipe and photo from Chef Katie Hueth

We love anything carrot–especially Chef Katie’s carrot ginger soup. Nutrient rich, soothing, immune boosting, what’s not to love?

Ginger:

• supports brain function

• may inhibit some forms of cancer

• fights respiratory viruses

• promotes digestive health

Carrots contain:

• Beta Carotene

• vitamin K

• vitamin C

• calcium.

We don’t peel the carrots.  Wash them well, and buy organic when you can so you don’t have to worry about pesticides.

Katie's Carrot-Ginger Soup

Ingredients:

• 2 T olive oil

• 1 onion, diced

• 8 carrots, sliced

• 4 cups vegetable stock

• 2 tbsp. fresh ginger, minced

• Salt and pepper to taste

In a large saucepan, heat olive oil over medium/high heat. Add onions and sauté for 10 minutes until translucent. Add carrots and broth and bring to a simmer. Cook the soup for 30-40 minutes until the carrots are tender. Add the fresh ginger to the soup. Puree soup in blender.

One of the most common questions we hear from our clients when first getting into a plant-based diet, is about protein: If I am not eating meat, where will I get it, and will it be enough?

It’s a fair question, right?

Eating plant-based doesn't have to mean being protein-deficient. In fact, it’s a huge misconception that plants-based means low-protein. Yep, veggies, fruit, grains, nuts, seeds, beans, legumes – they all have protein.

At Tuesday Foods, we plan each recipe and menu to make sure that you are getting a diet rich in plant-powered protein during our programs.

Here is a list of our favorites:

Quinoa:
A grain like seed, quinoa is a high protein alternative to rice or pasta, served alone or over vegetables and greens. It provides a good base for a veggie burger and is also a fantastic breakfast cereal when served cold with almond or coconut milk and berries.

Lentils:
Lentils are legumes. Delicious, nutritious and super easy to prepare. By adding a half-cup of lentils to your meal, you'll be adding 12 grams of protein. Any lentil will work here: green, brown, or red.

Sprouted Tofu, Tempeh and Edamame
Tofu, tempeh and edamame are all soy products that can help ease the transition from cooking with meat, to cooking with more plants. Tofu and tempeh are complete proteins and are great served in soups and ramen and doubles as a tasty alternative to meat in pasta, or over brown rice and vegetables. We use edamame as a topping for salads, in our Buddah bowls and soups and in our delicious homemade dips and spreads!

Beans (Black, Kidney, Mung, Pinto):
We love beans. Great on a veggie burrito, in chili and soups, on salads or over rice with vegetables, beans of all varieties are a daily staple of a vegan diet. We keep the serving size small (2 Tablespoons - 1/4 cup) in our program as they can be difficult to digest.

Seeds (Hemp, Chia, Sunflower, Pumpkin)
With a perfect ration of omega-6 and omega-3 EFA’s, these seeds are another bioavailable complete protein. A simple and great addition to a multitude of dishes, from breakfast cereal to salads to smoothies to avocado toast.

Plant-Based Protein Powders:

At Tuesday Foods, the search for the perfect protein powder is ongoing. Our favorites are a mixture of different plant-based proteins, such as brown rice, pea, hemp, chia seeds, flax seeds, and quinoa. Combining varieties of protein creates a powder that has all the essential amino acids and plenty of protein to boot. And of course taste, texture and quality of ingredients (organic + non-GMO) is of utmost importance. Our current favorite brand is Kachava

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

FROM OUR KITCHEN TO YOURS!

4 Easy Ways to Beat Fatigue...Naturally!

In today’s world, we are constantly on the go, a steady state “busy-ness” is the norm, and we’re always running from one responsibility to the next - literally! So, it’s no wonder that physical fatigue is such a common complaint.

The good news is that there are some really simple (and natural) ways to increase your energy so you can keep up with your busy life.

Get off the blood sugar roller coaster

One of the simplest ways we can boost our energy is to stabilize blood sugar. When we don’t eat enough food throughout the day or when we eat foods that are higher in sugar, our energy levels bottom out.

You can balance your blood sugar, and boost your energy naturally by:

Eating every 3-4 hours gives your body the nutrients and fuel it needs to keep your blood sugar - and energy levels steady.

Consuming foods that are low on the glycemic index (think fruits and veggies, whole grains) instead of the higher sugar white breads and pastas.

Eating protein with every meal to slow down the release of carbohydrates into your bloodstream. Protein is broken down and released slower so you’re less likely to have a blood sugar spike and subsequent crash.

Move your body

When you’re tired, the last thing you want to do is exercise. However, as hard as it can be to get your butt off the couch, it’s one of the best things you can do to fight fatigue.

And, it turns out that you don’t even have to commit to a long workout!

A California State University study concluded that even a brisk 10-minute walk can increase your energy for up to 2 hours.

So when you feel that afternoon slump coming on, skip the coffee and lace up your running shoes instead.

Up your sleep game

It may seem obvious that lack of sleep causes fatigue. However did you know that the quality of your sleep can have an even bigger impact on your daily energy? Even slight disturbances in our sleep can affect how rested we feel the next day.

Here are a couple of tips for a more restful sleep:

Avoid tech in the bedroom, or within 1-2 hours of bedtime. Even the small amount of light, especially the blue light emitted from devices, interrupts your body’s circadian rhythm. Your brain still thinks it’s daytime and won’t wind down.

Avoid caffeine late in the day - or avoid all together if this is a problem for you.

Try to create a regular sleep/wake schedule to help your body develop a sleep routine = good sleep hygiene.

Take a hot epsom salt bath, and enjoy a cup of hot herbal tea before bed

Dab a bit of calming lavender essential oil on your temples before bed or put a few drops on your pillow. Breathe in the calm.

Drink up

Before you reach for that coffee or energy drink to perk you up, consider switching to plain old water. While caffeine is usually the first choice for busting out of an energy slump, it can be dehydrating.

And then there’s dehydration. Even mild dehydration impairs our concentration, decreases our mood and zaps our energy.

How do you know if you may be dehydrated?

Check the color of your urine. If it’s the color of straw, you’re good to go. If it’s a darker yellow color, it’s time to drink up.

If you’re still craving a caffeine hit, try the Energizing Matcha Smoothie recipe below.

Matcha gives a longer lasting energy boost than coffee. It doesn’t hit you hard and then cause you to crash. Plus the recipe really is delicious!

Recipe: Energizing Vanilla Matcha Smoothie
Ingredients

1 cup of unsweetened almond milk
1 scoop of vanilla protein powder (your choice, no added sugar)
1-2 tsp matcha green tea powder (start with less if you’re new to matcha - it packs a kick!)
1 frozen banana
Ice cubes (optional)
1 large handful of spinach or kale (optional, but recommended)

Combine all ingredients into a blender and blend until desired smoothness is achieved. Sip and enjoy!

This healthy hot chocolate is a delicious alternative to the powdered mixes we used when we were kids!

The comforting blend of cocoa, almond milk, almond butter, maple syrup, vanilla and coconut oil provide the decadent texture and warming flavors that you’d expect from a cup of hot chocolate.

We love using almond milk in this recipe as its easy flavor blends perfectly with the rich cocoa powder. If you want a creamier and nut-free drink, try using coconut milk instead.

Ingredients:
1 1/2 cups almond milk (or coconut milk)
1 tablespoon maple syrup
1 teaspoon organic coconut oil
2 tablespoons of raw almond butter
1/2 teaspoon of vanilla extract
Pinch of sea salt to taste
1 heaping tablespoon cocoa powder

Directions:

Add all ingredients to your Vitamix or high-speed blender until thick and smooth. If you have a milk frother - froth 1/4 cup of your mixture - pour the rest into a small pot, gently heat until warm - top with froth, sip and enjoy!

If you like this recipe, you might like our Vegan Matcha Latte

Quinoa, chickpeas, fall veggies and herbs: It doesn’t get much healthier or filling than that!

The roasted veggies pack a powerful punch of nutrition and the chickpeas add the perfect amount of fiber and protein.

This dish travels and keeps well, so make a large batch and have leftovers for breakfast with a poached egg or take it to work for lunch.

Ingredients:

• 1 cup dry quinoa

• 2 cups water (or veggie broth to prepare quinoa)

• 1/2 pound broccoli, cut into florets

• 1 sweet potato, peeled and chopped into bite size pieces

• 1 can (15 oz) chickpeas

• 1 bunch laccinto kale, roughly chopped

• olive oil, as needed

• 1/4 cup fresh parsley (or more to taste)

• juice from one lemon

• 1/2 Tablespoon apple cider vinegar

• 2 teaspoons maple syrup

• 3 Tablespoons olive oil

• salt and ground pepper, to taste

• crushed red pepper, to taste (optional)

Directions:

Preheat oven to 425ºF.

Rinse and drain quinoa. Cook the quinoa according to the package instructions. Remove from heat and allow to cool

Drain and rinse your canned chickpeas. Place the chickpeas on a paper towel or hand towel to dry.

Toss broccoli and sweet potato chunks with a olive oil and roast at 425ºF for about 20 minutes. After 20 minutes, add your kale and chickpeas to the roasting pan. Toss, and roast for another 15 minutes. Stirring the veggies around at least once during the roasting process.

Once your veggies are nice and roasted, remove from the oven and combine them with the quinoa.

Add chopped parsley to the quinoa and vegetable mixture.

In a small bowl, whisk together lemon juice, vinegar and maple syrup. Gently stir in oil, and add salt, pepper and crushed red pepper flakes to taste. Toss dressing with the quinoa and veggies.

For an easy and absolutely delicious lunch, you just can’t go wrong with this creamy (BUT VEGAN!) cauliflower soup.

Cauliflower is so nutritious! It is loaded with vitamins, minerals and antioxidants like Vitamin C, Vitamin K, Vitamin B6, Folate, Pantothenic Acid, Potassium and Manganese. And guess what? Cauliflower is also a good source of protein.

Cauliflower & Leek Soup
Ingredients:

3 tablespoons extra virgin olive oil
2 large leeks, white and light green part only, chopped. (chop first and wash well, they are dirty inside!)
2 stalks celery, chopped
3 cloves garlic, finely chopped
1 large head of cauliflower, cut into 2 inch florets
4 cups vegetable stock (more if needed)
3 cups water (more if needed)
1 bay leaf
2 teaspoons sea salt, more or less to taste
1/2 teaspoon coarse black pepper, more or less to taste
Garnish with chopped chives, parsley, a squeeze of lemon and almonds

TO MAKE:

In a large soup pot or dutch oven, heat the olive oil over medium-high heat. Add the leeks, celery, and a pinch of salt and sauté until soft, about 5 minutes. Add the garlic, cook for another minute, stirring. (be careful not to burn the garlic or the soup will be bitter.) Add the stock, 2 cups water, 2 teaspoons sea salt, 1/2 teaspoon pepper and the bay leaf, then bring to a boil. Add the cauliflower florets and turn the heat to medium; simmer 30 minutes until the cauliflower is tender. Discard the bay leaf. Puree the soup in small batches in a high-speed blender (I use a vita-mix) until very smooth. Add the pureed soup back to the pot and stir in 1/2 to 1 cup more stock or water (if needed)

Garish with fresh chopped chives, parsley, and lemon. Chopped almonds are also a great addition!

If you like this recipe, you might also like our GCF Detox Broccoli Soup

Craving something sweet but healthy? Then grab one of these easy yummy Peanut Butter Energy Balls. These delicious bites are healthy, anti-inflammatory, gluten-free, dairy-free, simple to prepare, refined sugar free, high in fiber and delicious!

PEANUT BUTTER ENERGY BITES

1 cup oatmeal
1/2 cup unsweetened coconut
1/2 cup unsweetened peanut butter
1/2 cup ground flax
1/2 cup diced dates
1/3 cup honey
1 tsp. vanilla extract
1 tbsp. chia seeds

Combine all the ingredients. roll into balls and refrigerate until firm. Serve or freeze for up to 1 month.

If you like this recipe, you might also like Kelly’s Pumpkin Spice Chia Pudding

Our taste buds are starting to move from the abundant fruits and vegetables of summer, to the comforting and warming dishes of winter. Fortunately, comfort foods can still be healthy. Our Detox Broccoli Soup is filled with nutrient-dense vegetables and herbs and topped with our delicious cashew crema. It’s the perfect soup for a post-holiday cleanse.

GCF Detox Broccoli Soup

Ingredients:

1 1/2 cups raw cashew pieces (or whole raw cashews)
Fine sea salt
1 cup boiling water
1 large head broccoli (about 1 1/2 pounds), florets chopped into bite-size pieces and stems peeled and roughly chopped
1 small fennel bulb, trimmed, quartered, cored and roughly chopped
2 large stalks celery, trimmed and roughly chopped, leaves reserved for garnish
2 tablespoons extra-virgin olive oil, plus more for drizzling
Torn fresh dill or parsley
Freshly ground black pepper

Preparation:

Place the cashews in a blender along with a pinch sea salt. Pour the boiling water on top. Cover and let sit to allow the cashews to soften while you make the soup.

Combine the broccoli, fennel, celery, 2 tablespoons oil, 1 teaspoon sea salt and 3 cups water in a pot and cover loosely with a lid, leaving a small opening so steam can escape (this helps the soup keep its bright-green color). Bring to a boil over high, then steam vegetables over medium until they are tender, 8 to 10 minutes. Remove from the heat.

Purée the cashews and water until completely smooth and frothy (the cashew cream should be the consistency of very loose whipped cream). Add additional water, if desired to thin the mixture. Spoon the cashew cream into a bowl.

Working in batches, transfer the steamed vegetables and their cooking liquid to the blender and purée on high until completely smooth. Taste, and add more salt as needed. Divide the soup among bowls and top with cashew cream, celery leaves, dill, pepper and a drizzle of olive oil. Serve warm.

If you like this recipe, you might also like our Curried Butternut Squash Soup

Hippocrates said, “All disease begins in the gut.”

And while this may sound like an over simplification, more and more research shows that our gut (digestive system) has a bigger role in many diseases than we used to think. And we're not just talking about heartburn, constipation, diarrhea, IBS, IBD, etc. We're talking about all kinds of issues like allergies, pain, mood disorders, and nutrient deficiencies.

There are a lot of reasons for this. Our gut is the portal to the outside world. It's here where we take in disease-causing bacteria, viruses, and parasites. We also take in nutrients (and toxins) through our gut. The nutrients we ingest and absorb are the building blocks of every single part of our body. We're just learning the connections between our gut and other areas of our body, like our brain (have you heard of "the gut-brain axis"). Not just our gut per se; but, its friendly resident microbes too. These guys also have newly discovered roles in our gut health and overall health.

So, let's talk about the roles that our gut and our gut microbes play in our overall health. Then I'll give you tips to improve your gut health naturally.

Our gut’s role in our overall health

Our gut’s main role is as a barrier. To let things in that should get in, and to keep things out that should stay out. Think of “absorption” of nutrients as things we want to let in; and “elimination” of waste as things we want to pass right through and out.

This seemingly simple role is super-complex! And it can break down in so many places.

For one thing, our guts can "leak." Yes, like a long tube with holes in it, it can allow things to get into our bloodstream/bodies that can wreak havoc (bacteria, undigested food, and toxins). You name it, whatever you put into your mouth can be absorbed by your gut and get into your bloodstream, even if it's not supposed to. And when your gut wall gets irritated, it can "leak." When this happens, you get inflammation, which is a starting point for many diseases that don't seem linked to the gut but have a sneaky connection there.

FUN FACT: About 70% of our immune system lives in and around our gut.

A healthy gut is not a leaky gut. It maintains its barrier and shuttles things through to be eliminated. Maintaining a healthy gut barrier is the first pillar of gut health.

The second main part of your gut are the billions of friendly health-promoting microbes. Gut microbes help us digest and absorb nutrients. They fight off disease-causing microbes, make some vitamins for us, and have all kinds of other health benefits, like mental health benefits, reducing inflammation, and stabilizing blood sugar.

So, keeping your gut microbes happy is the second pillar of gut health!

How to improve gut health

There are a lot of natural ways to improve gut health. Let’s start with what to stop. It’s always best to eliminate the cause, so let’s stop giving our guts junk to deal with. How about eliminating added sugars, processed foods, and alcohol? Try that for a few weeks, and you may be amazed at how much better your body (and gut) feels.

You may also want to eliminate other gut irritants. Dairy and grains contain common compounds known to irritate some people’s guts. Sometimes you only need to eliminate them for a few weeks to see if it makes a difference for your health.

By eating nutrient-dense foods, we allow ample macro- and micro-nutrients into our gut to maximize the chance for absorption. These nutrients help our bodies build and repair our gut, and every other body part as well. Some of the most nutrient-dense foods include dark leafy greens, colourful fruits and veggies, liver, and fish.

The second pillar of gut health is our microbes. By ingesting probiotic-rich foods and drinks, we can help to replenish our gut microbes. These are found in fermented foods like kombucha, kefir, miso, sauerkraut, and kimchi. Make these a part of your daily diet.

Whole foods are full of gut-friendly fiber. Not eating enough fiber increases the risk of heart disease, cancer, diabetes, and obesity. Fiber plays lots of roles in our gut, including whisking away some of those pesky bad bacteria and toxins so they can be eliminated. Fiber also helps to feed our friendly resident microbes that help us absorb and digest our food better. What foods have a lot of fiber? Fruits, vegetables, nuts, seeds, and even cacao.

And don’t forget the super important lifestyle factors like getting enough sleep, stressing less, and getting the right amount (and intensity) of exercise for you. It’s easy to forget some of the simple, but key links there are between what we do with our bodies and how well they function.

Conclusion

The function of your gut is key to your overall health. There are two pillars of gut health: maintaining a good barrier and maintaining healthy gut microbes.

The main ways to improve both of these naturally is by eating nutrient-dense whole foods. Foods filled with nutrition, probiotics, and fiber. And eliminating common gut irritants like added sugar, processed foods, and alcohol.

Recipe (Probiotic-rich): Fermented Carrots

For best results you will need Fermenting Jars or Fermenting Weights to keep the carrots submerged in the brine.

Ingredients:

1 L warm water
4 tsp salt
4 carrots, medium, peeled, sliced
1 clove garlic, smashed (optional)

Instructions:

Make a brine by dissolving the salt in water.

Place carrots into a clean canning jar, packing them in tight. Make sure to leave about 1 inch of head space at the top.

Fill the jar with brine, making sure to cover the carrots completely. Weigh the carrots down to make sure they don't float (you can order fermenting jars on the link above, or use fermenting weights)

Close the jar and let it sit at room temperature for 1-4 days. The longer it sits, the more the flavor will develop. Feel free to open and taste.

Serve & enjoy as a side dish or snack

Naturally sweetened with maple syrup, this delicious crunchy granola is a delicious crunchy treat and perfect anytime of day!

This homemade granola recipe is healthier than most store bought versions.....Made with whole grains, it's oil-free and naturally sweetened. You just can’t beat freshly baked granola packed with delicious and good-for-you ingredients.

Ways to serve your granola:

• It’s great as a cereal with fresh fruit, and nut-milk of your choice

• Topped on non-dairy ice cream, chia pudding or yogurt

• Add a small handful on top of your favorite smoothies, smoothie bowl or shake

Ingredients:
3 cups old fashioned oats
1 cup raw almonds, whole or slivered
1 cup raw cashews, whole or halves & pieces
1 cup coconut flakes or shredded coconut
1/4 cup flaxseed meal
1/2 cup pure maple syrup
1-2 teaspoons vanilla extract
1/2 teaspoon cinnamon, optional
pinch of salt

Instructions:

Preheat oven to 300 degrees. Line large, rimmed baking sheet with parchment paper.

In a large mixing bowl, combine the oats, almond, cashews, flaxseed meal, coconut flakes, maple syrup, vanilla, optional cinnamon and pinch of salt, mix well to combine.

Layer granola mixture on the lined baking sheet, evenly distributed

Place baking sheet in the oven, on the middle rack, and cook for 45 minutes, stirring the mixture well every 10 minutes.

Once done, remove from oven and let cool. When granola has cooled, it will be perfectly crunchy and ready to enjoy!

Store: Keep leftover granola in an air tight container for up to 3 weeks.

Makes 6 cups, with 12 servings

At GCF we talk a lot about how homemade salad dressing is life changing. And it’s true. PLEASE trust us on this. Once you see how easy it is to make your own salad dressing, you’ll never buy a bottled one again.

This blender-made herb vinaigrette is the easiest, most flavorful dressing you’ll ever taste. Use whatever herbs you love, throw it in the blender with some olive oil and vinegar and VOILA….The salad is served!

Ingredients:
For the Vinaigrette

1 cup loosely packed fresh Italian parsley leaves
1 cup loosely packed fresh basil leaves
1/4 teaspoon dried oregano
2 cloves garlic, peeled
1/4 cup red wine vinegar
3/4 cup extra virgin olive oil (We use the best quality olive oil for salads)
3/4 teaspoon salt
1/4 teaspoon ground black pepper
1-1/2 teaspoons honey

Instructions:
Combine all dressing ingredients in a food processor or blender and blitz to blend.

Getting a common cold doesn’t have to be so… common. There are things you can do naturally to make getting sick less likely.

Hand washing and overall healthy habits can reduce your risk of getting sick in the first place. And good nutrition can help your immune system fight off a cold quicker. Imagine your germ-fighting immune cells all hungry and tired, versus them being nourished and full of energy.

 Natural tips to reduce your risk of getting sick:

Wash your hands. A lot. Your hands can trap and transport all kinds of microbes that cause sickness. And I’m not just talking about colds here, but lots of different germs.

NOTE: Antibacterial soaps and gels are not recommended! Not only is it no more effective than regular soap and water, but it can contribute to antibiotic resistance.

Get enough sleep. Did you know that our immune system cycles with our circadian system? When we sleep our immune cells produce antibodies to fight infections. Try to get at least 7 hours every single night, even when you're feeling great.

Get enough nutrients. I know this is way oversimplified, but I would be remiss to exclude it. Every cell in your body, including your immune cells, need enough of all the essential nutrients. The more nutrition you have, the better and stronger you will be, especially with vitamins A, C, and E. Vitamin A-rich foods include carrots, sweet potato, and organ meats. Vitamin C-rich foods include bell peppers and citrus. Vitamin E-rich foods include nuts, seeds, and leafy greens.

Take a probiotic daily, and eat probiotic foods. Helping our health-promoting gut microbes with more of their probiotic friends is in order here to help keep the immune system strong. Try 1-2 servings/day of fermented foods and drinks like sauerkraut, kimchi, miso, kefir, and kombucha.

 If you are already feeling like crap, here are some tips for getting rid of that cold fast:

• Eat garlic. Mince two cloves and let them sit for 15 minutes for the active compounds to develop. Mix with olive oil and salt and spread on toast.

• Drink tea. Ginger and lemon ward off the cold virus, and soothes a sore throat and headaches. (recipe below)

• Take zinc to shorten your cold by as many as 3 days.

• Pop vitamin C. It won’t prevent colds unless your are deficient, but it can shorten your cold and reduce symptoms.

• Add glutathione. Master antioxidant glutathione strengthens the immune system and makes vitamin C work harder. Take a supplement or get from a high-quality whey protein.

• Supplement with curcumin. Turmeric’s active compound reduces inflammation to relieve congestion.

• Sip bone broth to bolster the immune system and take the edge off your cold symptoms. Add ginger, garlic and turmeric for extra cold-busting oomph.

• Take a detox bath. Add epsom salts and essential oils to your tub to soothe symptoms and draw out impurities.

• Don’t forget vitamin D. Vitamin D keeps your immune system in fighting shape.

• Use a nasal rinse. A saline spray or neti pot gets everything moving and kills the bugs in its path.

Conclusion

There are lots of things we can do to stay healthy and reduce infections naturally. Washing your hands is a proven way to reduce your risk. And staying healthy in all other ways helps a lot. Getting enough nutrition, eating probiotic foods, and getting enough sleep are key year round.

If you do get sick, keep up all of your good habits above, and make sure to add some warm, healthy fluids, and extra rest.

 Recipe: Lisa’s “Kick The Flu In The Ass” Tea

Along with many other essential vitamins & minerals, the ginger, garlic, honey and capsaisin in this tea are all good for stimulating metabolism, boosting immunity and cleansing the respiratory tract.

Ingredients and Directions

• a few slices of fresh ginger

• 1 clove of garlic, smashed

• 2-3 slices of lemon, or 1/2 piece of lemongrass (I am loving the lemongrass!)

• sprinkle of cayenne

• handful of fresh mint leaves

• drop of honey

In a sauce pan or tea pot, mix ginger, garlic, lemon or lemongrass, cayenne or paprika, and mint leaves. Add boiling water. Let steep for 5 minutes and sweeten with honey. Enjoy!

We love our hummus here at Good Clean Food! 

Traditional Middle Eastern hummus is made from chickpeas, tahini, olive oil, lemon juice, and salt. Using this basic recipe it’s fun to play with different flavor combinations and introduce seasonal ingredients to the mix. Pumpkin puree offers a delightful kick of fall flavors to this versatile dip, and is loaded with health promoting nutrients.

Pumpkin, a winter squash, is high in beta-carotene and vitamin C.  Both of these nutrients help to strengthen the immune system and give your skin that healthy, youthful glow.  The beta-carotene found in pumpkin (like carrots) is also important for eye health. Pumpkin is a also great source of fiber, with three grams in every cup!

Pumpkin Hummus

Ingredients:

• 1 can chickpeas, drained and rinsed

• 1 cup pumpkin puree (canned, we like the 365 brand)

• 3 tablespoons tahini

• 2 tablespoons lemon juice (plus extra to taste)

• 1 garlic clove, minced

• 1 teaspoon paprika

• 3/4 teaspoon salt

• 1/2 teaspoon turmeric

• Olive oil, for garnish

• Raw pumpkin seeds, for garnish

• Fresh parsley, for garnish

Directions:

1. Combine all of the ingredients in a food processor and blend until creamy and smooth. Adjust salt, paprika, and lemon juice to taste.

2. Scoop the pumpkin hummus into a bowl and garnish with olive oil, raw pumpkin seeds, and fresh parsley. Serve with crackers or raw vegetables.
   

The spring veggies are starting to pop! Bright green beans are in season and you can add this simple side dish to your next menu, featuring tender crisp green beans tossed with caramelized shallots, toasted almonds and fresh parsley. YUM!

Recipe Inspiration from Bon Apetit

INGREDIENTS

1 lb. fresh green beans, trimmed
1 shallot bulb (about 5–6 cloves), peeled and thinly sliced
1 Tablespoon olive oil
1 teaspoon apple cider vinegar
sea salt, to taste
fresh ground pepper, to taste
3 Tablespoons chopped fresh parsley
2 Tablespoons toasted almond slices

DIRECTIONS

Heat a large dry skillet over medium heat, add almond slices and cook until toasted, about 5-6 minutes or until almonds are golden. Remove almonds from skillet and set aside.

In the same skillet, add olive oil and heat over high heat until melted. Add in shallot slices, turn heat down to medium-low.

Cover the skillet with a lid and cook shallots until caramelized, stirring frequently throughout the cooking process. This should take about 10-15 minutes and the shallots should turn golden brown in color.

Meanwhile, cook the green beans in a saucepan of water with a pinch of sea salt to a boil. Once water is boiling, add in green beans and cook for about 3-4 minutes or until the beans are bright green in color and tender crisp.

Drain and transfer the beans into the skillet with the caramelized shallots. Toss to combine.
The coconut oil and shallots will coat the beans. Add in chopped parsley and apple cider vinegar. Season with sea salt and pepper. Heat for another 3-4 minutes or until beans are warm.

Transfer beans to a large dish or platter, top with toasted almonds and serve.

Fall is here and you know what that means—it’s apple season! And Apple Pie Oatmeal makes the perfect healthy fall breakfast.

Apples are full of vitamins and antioxidants, and they’re a great source of fiber, too.

We love the warming combination of apples, cinnamon, and maple! This healthful breakfast is gluten-free, dairy-free, full of fiber, and absolutely delicious. It reheats well for busy weekday mornings!

Ingredients:

• 1 cup GF steel-cut oats

• 3 medium-to-large apples (granny smith/ honey crisp/ combo), cored and sliced into 1-to-2″ chunks

• 4 cups water

• Pinch of sea salt

• Maple syrup or honey, to taste

• Sprinkle of cinnamon

• Optional toppings: swirl of nut butter, toasted pecans, walnuts, chopped fresh apples, dried cranberries or apricots, sprinkle of cardamon

Instructions:

In a large saucepan melt the coconut oil over medium heat. Add the steel-cut oats and cook until fragrant, stirring often, about 2 minutes (this step enhances the flavor of the oats).

Add the apple chunks, water and salt. Stir to combine, and raise the heat to high to bring the mixture to a simmer. Once simmering, reduce heat to medium-low and cook for about 35 minutes, until almost all of the liquid has been absorbed and the oats are nice and creamy. Stir every five minutes in the beginning, and more frequently as time goes on.

Remove from heat and let the oatmeal rest for 5 minutes before serving so it has more time to thicken.

Divide the mixture into individual bowls, adding a sprinkle of cinnamon, a dash of maple or honey and any of the other toppings that you choose.

Want to switch up your starchy mashed potatoes for something more healthy? Try this yummy mashed cauliflower and potato recipe for a healthier twist on your holiday menu! Vegan and Gluten Free.
Recipe Inspiration: Love & Lemons

Ingredients:

• 4 cloves of roasted garlic (notes on roasting below)

• 2 pounds Yukon gold potatoes

• 1 large cauliflower head, broken into a few large pieces

• 1 tablespoon minced rosemary

• 4-6 tablespoons olive oil (or butter/vegan butter)

• Salt & pepper

• (Reserve some of the starchy potato water)
  
  

Instructions:

1. Roast the garlic cloves as follows: Drizzle individual cloves with olive oil and salt and bake at 350 until soft (about 15 minutes).

2. Meanwhile, bring a large pot of salted water to a boil. Add the potatoes and the cauliflower and boil until knife-tender. The Cauliflower will take about 15 minutes, potatoes 25-35. (You could boil separately)

3. In a food processor, puree the cauliflower with roasted garlic, 2 tablespoons of olive oil, rosemary, and a few big pinches of salt and pepper. Taste and adjust seasonings. (Tip: You can heavily flavor this mixture because it'll be combined with the potatoes later).

4. When the potatoes are soft, remove them from the pot. Peel them, and use a food mill, ricer, or masher, to mash. Add 2 more tablespoons of olive oil, then stir the cauliflower puree into the bowl with the potatoes. Stir in a folding motion until smooth and creamy. If necessary, add ¼ cup (or so) of hot starchy potato water to help smooth it out. Taste and adjust seasonings, adding more olive oil, salt, pepper, and/or rosemary to taste.

The same sangria… But made with festive fall fruits.
Try this fall-flavored sangria recipes on Thanksgiving - or anytime throughout the season!

Ingredients:

• 1 bottle white wine

• 1 (12 ounce) ginger beer plus more for topping if desired

• 1 1/2 cups apple cider

• 1/2 cup brandy

• 3 apples and/or pears sliced

• 3 oranges sliced

• Arils from 1 pomegranate

• 3 cinnamon sticks

Note: Pomegranate seeds are enclosed in small, red, jewel-like drops called arils. The material inside the arils is tart and juicy, and surrounds the white seeds of the pomegranate fruit.

Instructions:

1. In a large pitcher, combine all the ingredient. Stir and then place in the fridge until chilled. Don't chill for longer than an hour or the ginger beer will lose its fizz.

2. Fill each glass with ice and pour the sangria over the ice. If desired top with more ginger beer. Garnish with sliced apples pears, oranges and pomegranate arils. Enjoy!

*To make this more than a few hours in advance, just add all the ingredients minus the ginger beer. Then before serving, stir in the ginger beer!

Now that Fall is officially here, We're excited to be enjoying all the delicious foods this season provides. One of our favorite fall vegetables is butternut squash — they are wonderful roasted, stuffed, sautéed, and pureed in a soup.

This recipe is simple, but the flavors of the squash and coconut milk compliment each other so well that it doesn’t take much work to create this healthy and delicious soup!

INGREDIENTS:

• 1 Tbsp coconut oil

• 2 medium shallots (thinly diced)

• 2 cloves garlic, minced

• 1 small butternut squash (peeled and cubed, about 6 cups cubed)

• 1 pinch each sea salt + black pepper (plus more to taste)

• 1 1/2 Tbsp curry powder

• 1/4 tsp ground cinnamon

• 1 14-ounce can full-fat coconut milk

• 2 cups vegetable broth

• 1 Tbsp maple syrup
  

FOR SERVING:

• Toasted pumpkin seeds

• Chili garlic paste

• Full-fat coconut milk

INSTRUCTIONS:

1. Heat a large pot over medium heat. Add oil, shallots, and garlic. Sauté for 2 minutes, stirring frequently.

2. Add butternut squash and season with salt, pepper, curry powder, and ground cinnamon. Stir to coat. Then cover and cook for 4 minutes, stirring occasionally.

3. Add coconut milk, vegetable broth, maple syrup, and chili garlic paste (optional - for heat).

4. Bring to a low boil over medium heat and then reduce heat to low, cover, and simmer for 15 minutes or until butternut squash is fork tender.

5. Use an immersion blender, or transfer soup to a blender, and purée on high until creamy and smooth. If using a blender, return soup back to pot.

6. Taste and adjust seasonings, adding more curry powder, salt, or sweetener as needed. Continue cooking for a few more minutes over medium heat.

7. Serve as is or with garnishes of choice (options above).

Here we are, in the month of thanks, and we wanted to take this moment to thank YOU, our clients. Thank you for believing in us, thank you for taking a chance with us, and thank you for choosing to eat clean. We would not be here without you, we would not be building the business of our dreams, or sharing our passion for change - without you. We are SO VERY GRATEFUL.

During the month of November, please enjoy $50 off for yourself + $50 off for a loved one. Use, and share code: THANKS! at checkout. We appreciate you!!