It feels as though the tides are shifting - shops have opened their doors, restaurants are in full swing, and kids have headed back to school (in some capacity) …moods are shifting, and the masks are starting loosen (let’s keep them on ; )

Our perspective at GCF is to control the things we can, prioritize our health, and set ourselves up for a super boosted fall season.  We do have a few tricks in our hats - and we share those with you here… whether you choose one, a few, or the whole list will do! 

These are our tried and true… whether it’s that ominous tickle in the back of your throat, brain fog after a couple sleep deprived nights or a mysterious lack of energy, we can all use an immunity boost now and again - and there is most certainly, no time like the present!. 

First, we believe an organic, non-GMO, plant-based, whole-food diet is your first line of defense. Add probiotics, superfoods and adaptogens to heal and promote balance. Rather than just solving acute problems, we believe that the best immune system boosters should aid general maintenance and become a part of our everyday lives and most certainly of our new normal. 

From a spritz of bee propolis to meditation to absorbable vitamin D - here’s a list of wellness boosts to strengthen your body’s (and mind’s) natural defenses.  

Beekeeper’s Naturals Propolis Throat Spray

Propolis, a natural, plant-based resin produced by honeybees, contains more than 300 powerful natural compounds known for supporting immunity and protecting wellbeing. This version in a spray means that soothing feeling is just a few spritzes away. Ditch the hyper sweet lozenges and soothe naturally—without any nasty ingredients or sugar. Made with just three clean ingredients, this throat spray is your antioxidant-rich, germ-fighting, scratchy-throat rescue in a bottle.

Cured Nutrition’s CURED ZEN and CURED CLASSIC MINT OIL

The best night’s sleep you’ve ever had. Naturally. This CBD (THC-free) + mushroom infused sleep supplement is infused with 19.5mg of Broad Spectrum CBD per serving and encourages relaxation and improved sleep quality. Ease the stress of the day and calm your mind with soothing ingredients such as magnesium, reishi, valerian, ashwagandha, and chamomile. Refreshing and cooling, Cured’s mint CBD combines the anti-inflammatory and GI tract soothing benefits of mint with CBD. Cured is a Boulder based, heart centered company.

Four Sigmatic’s Chaga Mushroom Elixir

Start your day with a strong defense. Chaga mushrooms (a.k.a. the king of mushrooms) contain powerful antioxidants that support overall wellness and immunity. Fans think it tastes like coffee, and often use it as a caffeine free morning brew. Just mix with hot water, add it to your morning coffee, or blend it into a GCF superfood smoothie. Mix. Sip. Defend. 

Dragonfly Jun

In a market dominated by kombucha made with black tea and sugar, locally crafted Dragonfly Jun uses green tea and honey. Chock full of vitamins, trace enzymes, amino acids, and minerals like calcium, iron, sodium chlorine, magnesium, phosphate, and potassium, local honey boosts the already incredible immune boosting power of fermented tea. Handcrafted in small batches, Jun uses only the highest quality organic ingredients with curative properties. Every fruit, flower, leaf and root is an essential contribution to each brew.  This is our absolute fave for an afternoon pick me up or early evening “mocktail"

Your Super: Super Green’s Organic Superfood Mix

This powerful blend of six green superfoods makes getting your greens as easy as scooping a spoonful (equal to a handful of greens) into water, a GCF superfood smoothie or your breakfast. Super Green’s contains all essential vitamins and minerals with no filler ingredients - certified organic, vegan, GF and non-GMO. With ingredients that are responsibly and sustainably sourced - these superfood powders have been absolute game changers in our lives and in our GCF smoothies!

Raw Coconut Yogurt

Raw coconut yogurt is our most beloved source of real food probiotics.  We can truly feel the effects! 

The Coconut Cult small batch ferments 800 billion highly active probiotics into every quart of its

coconut yogurt. That’s 25 billion probiotics per serving. It’s so powerful, the company recommends starting with just a few spoonfuls. We love the sour and tangy flavor of the plain version, but vanilla toffee, mangos n’ cream, chocolate mousse and cookies n’ cream sound like a delicious sweet treat. CocoYo’s fluffy (and more affordable) coconut yogurt is organic and made with the meat of raw, young coconuts. It too offers billions of living probiotics in every delicious bite. We love it as our last (super boosted) bite of the day...

Vitamin D3

Maintaining a healthy level of vitamin D is one of the most essential parts of keeping your immune system robust. And because we protect our skin from the sun’s version with clothing and SPF, it’s almost necessary supplement. Vitamin D3 plays a key role in cellular, cardiovascular, colon and immune health, and it also enhances calcium absorption and retention.

Meditation + Mindfulness

Chopra Center Meditation’s Oprah & Deepak’s 21-Day Meditation Experience

While we could probably all use a wellness retreat right about now, a trip isn't the only way to relax. The purported benefits of meditation include increased focus, reduced stress, and better sleep—all immune strengthens. In the 21-Day Meditation Experience, Oprah and Deepak guide you on a free online journey to enjoy the life-changing benefits of meditation in an easy and inspiring way. Each 21-Day Meditation Experience focuses on a unique theme, offering deep wisdom, practical tools, and refreshing insights to help you grow and evolve each day.

Check out local leaders: Gretchen Bleiler + Jayne Gotlieb as they continue to offer meditation modalities to connect communities both near and far.

Fire Cider

GCF cook Tess Weaver Strokes swears by homemade fire cider, an apple cider vinegar infusion powered by warming, wellness-supporting ingredients like onion, garlic, jalapeno peppers, citrus, ginger, horseradish, turmeric, cayenne, peppercorns, rosemary and thyme. The recipe is less about the ingredients, which can vary depending on availably and preference, and more about preparedness: fire cider must ferment in the cabinet for a month to reach its optimal potency. Make it this summer so it’s ready when the leaves turn. Find the biggest mason jars you can, fill them with the aforementioned ingredients, and pour raw apple cider vinegar to the brim. Store the jars in a dark, cool cabinet, and shake the jar every few days. A month later, strain the mixture and store in the fridge. Tess drinks a tablespoon in warm water every morning on an empty stomach. If it’s too spicy and pungent, add some scoops of raw honey and heat on the stove just enough to dissolve. 

Essential Oils

Like medicine from the earth - and a specific oil to treat anything from seasonal allergies to digestive distress  - our favorites are from Wisdom of the Earth.  Laurel leaf, Birch Sweet and Ginger are on rotation for us right now … feel the call of plant medicine in its most legal form?  Sample at True Nature Healing Arts in Carbondale, or connect with our soul sister, Kristen Tullar for a personalized tour and introduction into the land of life changing oils.

Take care of your SELF, take care of your HEALTH, and the rest will follow.

These sweet potato and black bean burgers are flavorful, filling, and full of plant-based protein. On top of that - They’re probably THE most popular veggie burger recipe from our Good Clean Kitchen! We love them served in a lettuce wrap, and paired with baked root veggie fries and a simple green salad.

Thank you Peggy Scharlin for the recipe inspiration!

Ingredients: Makes 6 burgers

• 3 sweet potatoes

• 2 cans black beans (3 cups)

• 1 cup sweet corn

• 1 red onion diced

• 1 cup brown rice flour

• 2 tsp cumin

• 1 tsp salt

• 2 tsp ground oregano

• 1 tsp chili powder

• Garnish with all of your favorite toppings. (Avocado and guacamole pair really well!)

Directions:

Preheat your oven to 375 degrees. Peal and chop the sweet potato into small cubes, drizzle with Extra Virgin Olive Oil and roast for 25-30 minutes, turning occasionally.

Meanwhile rinse and drain your beans and place in to a large mixing bowl. With a masher mash until roughly half the mixture becomes a paste.

In a frying pan add the onions and cook until caramelized. Place in mixing bowl with the spices and sweet corn.

Once the sweet potato is done, mash well before adding to mixing bowl, Mix well. Add the brown rice flour to bind and continue to stir. Shape into 8 large patties and place in the fridge to cool.

To cook: in a frying pan, drizzle olive oil and fry the burgers for 3 minutes on each side, place on a baking tray and cook at 190 degrees for a further 10-15 minutes until crisp.

Garnish with your favorite toppings.

Coconut Bliss Bars…..AKA Mounds!

The best and healthiest way to enjoy the chocolate coconut combination, these chocolate coconut bliss bars are low in sugar, and rich in high energy healthy fats.

These treats are the perfect afternoon pick-me-up!

Ingredients:

• 1 cup unsweetened shredded coconut

• 3 1/2 tbsp pure maple syrup

• 2 tbsp virgin coconut oil

• 1/2 tsp pure vanilla extract

• 1/8 tsp salt

• 3 oz chocolate chips (we use a vegan variety)

Instructions:

Put the first 5 ingredients in a food processor and blend until combined.

Using your hands, press the mixture into a pan. Press chocolate chips into top and freeze.

Slice while very cold, package, and keep refrigerated.

Meet our Golden Glow Hummus, the latest creation from our good clean kitchen!

This delicious “detox” dip is a nutritional powerhouse featuring good-for-your-gut ginger, metabolism boosting cayenne pepper, and turmeric…the ultimate anti-inflammatory spice. It’s bright, beautiful and full of glow inducing nutrients!

Ingredients:

• 15 1/2 ounce can of chickpeas, drained

• 2 golden beets, roasted (You can use red beets.…but your hummus won’t be golden!))

• 3 tablespoon olive oil

• 3 tablespoons tahini

• 2 tablespoon lemon juice (juice of 1 lemon)

• 1 teaspoon fresh grated ginger

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

• 1/2 teaspoon ground turmeric

• 2 large clove of garlic (more to taste)

• pinch of cayenne

• pinch of Spanish paprika

Instructions:

Prepare the beets: Preheat the oven to 400. If the beets still have their leafy tops, cut off the tops close to the tops of the beet, leaving yourself enough to grip. Scrub the beets thoroughly, then wrap them loosely in aluminum foil with a drizzle of olive oil.

Place the wrapped beets on a rimmed baking sheet to catch drips. Roast for 50 to 60 minutes. (Beets are done when a fork or skewer slides easily to the center of the beet.) Allow to cool completely before peeling.

To prepare the hummus: Add all the ingredients to a food processor and blend until smooth. You may need to scrape down the sides of the bowl during processing.

Serve with your favorite vegetables and crackers!

Nothing beats the taste of fresh local peaches. This fuzzy fruit is delicious, full of flavor and fun to use in savory dishes! We love them because they are packed full of good for you nutrients - fiber, vitamin C, vitamin A, potassium, copper, manganese and magnesium!

This Just Peachy Salsa is the perfect on tacos, , burgers, salad or as an afternoon snack with some grain-free tortillas. Enjoy!

Ingredients:

• 2 peaches, large dice, no need to peel

• 1/2 bell pepper, chopped

• handful of cherry tomatoes, chopped

• 1/4 cup cilantro, chopped

• 1/4 cup basil, chopped

• 1 finely diced jalapeno, seeds removed (optional)

• 1 Tablespoon fresh lime juice

• sea salt and fresh pepper to taste

Combine all the veggies in a bowl and toss well.

Dice the peaches. We love a slightly larger dice for peaches to give them more of the center stage in this salsa.

Add cilantro, basil, jalapeno (if using), lime juice, salt and pepper. (Add more salt and pepper to taste if desired.) Fold everything together until well mixed and enjoy!

If you love this recipe you might also like our Good Clean Gazpacho

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Pasta Primavera is one of our pasta favorite dishes during the spring and summer months because it is made with lots of vegetables and fresh herbs. It is light, refreshing, colorful, and so delicious.

With roasted tomatoes, zucchini, corn and fresh herbs this classic pasta dish is a love letter to summer!

Ingredients:
2 pints cherry tomatoes, halved
4 shallots, thinly sliced
5 cloves garlic, peeled and crushed
1/4 cup extra virgin olive oil, plus more for serving
2 teaspoons salt
1 medium zucchini, chopped
1-1/2 cups fresh corn kernels, from 2 ears corn
12 oz fusilli or penne pasta (for gluten free, we love jovial brand)
1 teaspoon herbes de Provence
1/8 teaspoon crushed red pepper flakes
1/4 cup grated parmesan or vegan parm
1/2 cup tightly packed basil leaves, roughly chopped
1/3 cup pine nuts, toasted

Preheat the oven to 450°F. Line a baking sheet with parchment.

Combine the tomatoes, shallots, garlic, olive oil, salt on the prepared baking sheet. Toss with your hands or a spatula until the vegetables are evenly coated. Arrange the vegetables in a single layer and roast for 15 to 20 minutes, or until the tomatoes are just starting to brown. Remove the pan from the oven and add the zucchini and corn. Toss and spread into an even layer. Roast for 5 minutes, until the zucchini and corn are slightly tender.

Cook the pasta in salted water until al dente. Drain, add the pasta back to the pan. Add the roasted vegetables and all their juices to the pasta, along with herbes de Provence, red pepper flakes, parm, basil, and pine nuts. Toss well, then taste and adjust seasoning if necessary.

Spoon into pasta bowls and drizzle with olive oil, if desired.

If you like this recipe, you might also love our Pea Pesto Pasta

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A little something to boost your mood and sweeten your day! Sweet dark cherries and cacao blended with nut milk come together in the blender to make this healthy, rich and flavorful Chocolate Cherry Smoothie.

Why we love this: Cherries are high in vitamins and minerals such as potassium, calcium, vitamin A, and folic acid. They are also high in powerful antioxidants and a great source of fiber.

Ingredients:

• 1 cup frozen cherries (fresh and pitted also works well here)

• 1 cup unsweetened almond milk

• 2 tablespoons raw cacao powder (or cocoa powder)

• 1 medjool date (pitted)

• 1 scoop protein powder or 2 tablespoons almond butter, optional

optional toppings that we love:

• granola

• cacao nibs

• hemp hearts

Instructions: Toss the smoothie ingredients into a high speed blender and give it a good whirl! Add more almond milk if needed. If using fresh cherries, add a handful of ice to the blender.

Enjoy!

If you like this recipe you might also like our Forever Beautiful Breakfast Smoothie

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Protein - How Much is Enough?

Protein is not just for great for muscle building, it's critical for your health and well being. Without it, you wouldn't be able to repair tissue damage, fight infections, build bone, create hormones, think clearly and have good moods.

Protein is important, and this is a given.

There are a few factors to consider when calculating how much protein we need. In this blog, we go through those calculations with you.

Let’s start by looking at how much protein we actually need. There isn’t a real rule that applies equally to everyone. There are a few factors to consider when figuring out how much protein you need.

Start with the minimum recommendation of 0.36 g/lb) per day.

So, for a 150 lb healthy non-athlete adult, this is about 55 g protein/day.

Mind you, this is a minimum to prevent protein deficiency. It may be not optimal for good repair, digestion, immune function, muscle/bone building, hormones, thinking and great moods. It's not enough for athletes, seniors or those recovering from an injury, either. If you fall into one of these camps, you may need to increase the minimum protein intake. Aim closer to 0.6 g/lb per day.

Athletes need more protein for their energy and muscle mass. Seniors need more to help ward off muscle and bone loss that's common in old age. And injured people need more for recovery and healing.

What are our daily go-to ingredients for powerful plant-based protein? We have several.

GCF Protein Boosts:

When we're looking for high protein meal that keeps us energized for hours, we turn to one of our favorite protein boosts and add it to salads or smoothies. We keep these bad boys with us at all times, turning any GCF meal into a nutrient-dense powerhouse that will keep you energized, satisfied and inspired for hours on end.

For Salads:

• Lentils, chickpeas, beans

• Hemp seeds

• Sesame seeds

• Sunflower seeds

• Raw almonds, walnuts

• Goji berries

• Nutritional Yeast

For Smoothies:

• Chia seeds

• Hemp seeds

• Spirulina powder

• High quality protein powder (pea or brown rice protein)

For a full list of all of our favorite sources of plant protein, check out this handy dandy protein chart.

Conclusion:

Protein is an essential nutrient we should all get enough of. “Enough” is about 0.36 - 0.6 g/lb) per day.

Your individual protein intake will depend greatly on your activity level, height, weight, genetics, and health history. Athletes, older adults, and those recovering may need more.

Just remember, there's no need to become protein obsessed. Eat a balanced diet, listen to your body and trust its innate wisdom!

Looking for a little more wisdom? We love this short, informative and entertaining video entitled “Protein Anxiety” by Dr. Neal Barnard. Dr. Barnard shares more here.

References:
http://www.precisionnutrition.com/all-about-protein
http://www.health.harvard.edu/healthy-eating/do-you-eat-enough-protein
https://authoritynutrition.com/how-much-protein-per-day/

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Today we are sharing one of our favorites!

This lovely pesto is fresh and green and full of zesty flavors! We use this pesto in a lot of different ways around our Good Clean Kitchen… Throw it in pasta, dip into it with veggies, toss it in a salad, smear it on a crusty piece of bread, and don't even bother trying to resist eating it straight from a spoon!

Ingredients

2 cups fresh basil leaves, packed
1/3 cup shelled pistachios
2 garlic cloves
1/4 cup olive oil
1 1/2 tablespoons lemon juice
1 teaspoon lemon zest (optional)
1/2 teaspoon salt, or to taste

Instructions:

Place the basil, pistachios, garlic, 1/4 cup olive oil, lemon juice, zest, and salt into the bowl of a food processor. Blend until smooth.

We love it served with toasted pistachios, a sprinkle of red chili flakes and drizzle of olive oil.

If you like this recipe, you might also love our Curried Red Lentil Hummus

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Millet + Golden Beet Burgers

Golden Millet Burgers + Root Veggie Fries

Recipe as written serves ~ 4

Burgers:

• 1 tbsp extra virgin olive oil

• 2 cups cannellini beans drained and rinsed

• 1/3 cups millet

• 1 medium red onions finely diced

• 5 cloves garlic finely chopped

• 1 tsp sea salt more to taste

• 1 medium golden beets grated using food processor

• 1 tbsp balsamic vinegar

• 1/3 cup fresh dill chopped

• freshly ground black pepper

• butter lettuce 

Parsnip, Carrot + Rutabaga Fries:

• parsnips

• carrots

• rutabaga

• sea salt

• onion powder

• paprika

  Slice parsnips, rutabagas and carrots into 'fries'. Toss with olive oil and spices.

  Lay in single layer on sheet pan and bake at 375° until beginning to crisp (about 20 minutes)

Pickled Red Onion:

• 1 large red onions: shaved

• red wine vinegar/water 50/50 mix to cover onions

• splash of maple syrup

• pinch of sea salt

  Thinly slice red onion (using mandoline or food processor). Place in a bowl and cover with 1:1 vinegar/water mixture. Add maple syrup and sea salt, allow onions to marinate for 30 minutes at least

Instructions

• Preheat oven to 375°. Line baking sheet with parchment paper and lightly brush with olive oil.

• Cook millet – leave al dente so it has a bit of crunch.

• Cannellini beans in a large bowl and mash with a potato masher (not completely, leave chunky); set aside. 

• Warm olive oil in a large skillet over medium heat. Add onions, and sauté for 5 minutes or until browning. Add garlic and salt, and cook for another few minutes. Stir in grated beets and continue cooking for another 6-8 minutes or until beets are cooked. Add balsamic vinegar and remove from heat. 

• Add to mashed beans along with chopped dill and mix well to combine. Season to taste with salt and pepper. 

• Use an oiled ⅓ cup measurer to shape mixture into cakes. Place on prepared tray, and brush top and sides of each cake with olive oil. 

• Bake for 15 minutes, rotate tray, and continue baking for another 15 minutes or until brown on the bottom. Remove from oven and allow to cool. 

Nice Cream is healthy, vegan ice cream made with a base of frozen bananas only. Today we're sharing our favorite nice cream recipes for the summer! It’s a delicious way to beat the heat!

Here’s how to do it:

Banana Nice Cream

• 2 ripe bananas, sliced and frozen

Directions:

Add bananas to the food processor and blend.

Occasionally scrape down the sides and continue to blend until smooth, approximately 3-5 minutes.

Scoop into a bowl and enjoy immediately as a soft serve! For firmer ice cream, place in an airtight freezer-safe container and freeze for at least 1 hour.

Notes:

For a creamier texture, add coconut milk. To make the ice cream easier to scoop after freezing, you can add about 1 tbsp of vodka. (No, not a typo!) Serve with your favorite toppings such as:

• Granola

• Fresh Berries

• Honey

• Spices (cinnamon or cardamon)

• Nut butter

Here are some of our favorite Nice Cream flavors:

Mint Chip

• 2 Ripe Bananas, sliced and frozen

• 1/4 cup Fresh Mint, chopped

• 1/4 cup Organic Dark Chocolate, chopped

Strawberry Banana

• 1.5 Ripe Bananas, sliced and frozen

• 1 cup Strawberries, divided *For a chunkier texture. set aside 1/4 cup of the strawberries to roughly process at the end

Matcha Green Tea

• 2 Ripe Bananas, sliced and frozen

• 1.5 tsp Green Tea Powder

Chocolate Banana

• 1.5 Ripe Bananas, sliced and frozen

• 2 tbsp Cocoa Powder *For a chunkier texture, mix in 1/4 cup of organic dark chocolate chips or chopped nuts

If you like these recipes, you might also love our Layered Love Bars

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If you’ve ever ordered from GCF you know that we are big fans of meal prep, and today we are sharing one of our favorite make ahead recipes: The Black Bean + Sweet Potato Salad

Black beans and sweet potatoes go great together. In fact, it’s one of our favorite combinations for Mexican style dishes. This dish works perfectly in tacos, quesadillas and burritos or as a healthy topping for nachos!

Ingredients:

•     1 lb sweet potatoes

•     1/2 small red onion

•     3 tablespoons olive oil, divided

•     1/4 teaspoon salt

•     Juice and zest from 1 lime

•     1 clove garlic, minced

•     1/2 teaspoon chili powder

•     1 cup cooked black beans, drained and rinsed if using canned

•     1/2 cup cilantro

•     1/4 cup pepitas

•     1/2 avocado, chopped (for serving)

•     1 cup chopped romaine or arugula (for serving)

Preheat oven to 400˚ F. Peel sweet potatoes, cut into 1/4 inch cubes and place on a sheet tray. Chop onion into 1/4 inch pieces and add to the tray. Drizzle 1 tablespoon olive oil on top and add 1/4 teaspoon of salt. Toss until sweet potatoes are well coated. Spread into a single layer and roast until sweet potatoes are tender and starting to brown, 35 to 40 minutes.

While the sweet potatoes are roasting, combine remaining 2 tablespoons olive oil in a jar with the lime juice, 1 teaspoon lime zest, minced garlic, and chili powder. Shake well.

Once sweet potatoes are done, transfer to a bowl. Add in the black beans, pepitas, and cilantro. Drizzle with the dressing and toss until salad is combined while potatoes are still warm. (Serve tossed with romaine lettuce and avocado if using.)

If you love this recipe, you might also like Lisa’s Quinoa Tabbouleh

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Good morning!

You know what gets us up in the morning? Delicious, easy breakfasts that are quick, nutritious and easy to grab on the run. These Banana Breakfast Cookies are just that.

Gluten-free, vegan and refined sugar free - The perfect way to energize your day!

Ingredients

3 large very ripe bananas, peeled
1/2 cup creamy all-natural peanut butter
1 tablespoon coconut oil, slightly warmed, but not melted
2 tablespoons maple syrup
1 teaspoon vanilla extract
2 1/2 cups gluten-free oats
1 teaspoon baking powder
1/4 teaspoon ground cinnamon
1/4 teaspoon sea salt
3/4 cup chocolate chips

Instructions

Preheat oven to 350 degrees F. Line a large baking sheet with parchment paper or a Silpat baking mat and set aside.

In a large bowl, mash the bananas with a fork. Stir in the peanut butter, coconut oil, maple, and vanilla extract. Mix until smooth.

In a separate bowl, stir together the oats, baking powder, cinnamon, and salt. Add the dry ingredients to the wet ingredients and stir until combined. Stir in the chocolate chips.

Drop spoonfuls of dough onto prepared baking sheet. Bake for 12-14 minutes or until cookies are set.

Let cool on baking sheet for two minutes. Transfer to a wire cooling rack until completely cool.

If you love this recipe, you might also love our Chocolate Banana Blender Muffins

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Good Morning coffee lovers! Here’s a healthy and delicious way to energize your morning (or afternoon)…..A nourishing shake that contains a dash of coffee, protein, adaptogens and healthy fats.

Oh, and it’s DELICIOUS.

Superfood Cinnamon Coffee Smoothie

1 frozen banana
1 Tbsp almond butter
2-4 Tbsp concentrated cold brew (I like chameleon cold brew, but any strong coffee will do)
3/4 cup almond milk
1 tsp cinnamon
1 Tbsp Maca Powder
1 Tbsp Vanilla Protein Powder
1 medjool date

Add all ingredients to a blender and give it a good whirl! Add more almond milk, as needed.

If you like this recipe, you might also like our Forever Beautiful Breakfast Smoothie

At GCF, we love roasted cauliflower served with a delightful chimichurri sauce!

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 plant protein.

And this bright-tasting chimichurri…..Well, it’s just plain addictive! It works well with any roasted veggie and is also great served with grilled meat.

Roasted Cauliflower + Chimichurri Sauce

For the cauliflower:
1 head cauliflower
1/4 cup extra virgin olive oil
1 teaspoon kosher salt

For the chimichurri:
1/4 cup extra-virgin olive oil
1/2 cup flat-leaf parsley leaves, washed
2 cloves garlic
1 tablespoon red wine vinegar
Kosher or coarse salt and fresh ground pepper to taste
1 teaspoon fresh oregano leaves or 1/2 teaspoon dried oregano
Pinch red pepper flakes

Directions:

Preheat the oven to 450°F.

Cut the cauliflower into florets and toss with the olive oil and kosher salt. Roast in the oven for 15 to 17 minutes, until golden and toasted.

Make the chimichurri sauce while the cauliflower is roasting. In a mini food processor puree the olive oil, parsley, garlic, onions, vinegar, salt and pepper, oregano, and red pepper flakes. Taste and adjust the seasonings.

If you like this recipe, you might also like our delicious Roasted Kale Chips

This delicious, light, plant-based pasta dish is the perfect spring time meals, and here’s why:

It's filled with the bright, fresh flavors of basil, lemon, garlic + protein power from the peas + it’s chock full of antioxidant rich leafy greens to boot!

We love using macadamia nuts as the base for this pesto. (Traditional pesto is made with pine nuts) By getting a healthy dose of fats in this dish, you slow the absorption of carbohydrates into your system. This helps keep your blood sugar stable, and keeps you feeling satisfied for longer.

Pesto Pasta with Peas

Ingredients:
Pesto:
2 cups fresh basil leaves
2 cups spinach
2-3 cloves garlic
1/3 cup raw macadamia nuts
3 tablespoons nutritional yeast
Zest of 1 lemon
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 cup olive oil

Pasta:
4 Servings chickpea or brown rice pasta (cooked according to package)
3 cups arugula
1 cup peas, frozen or fresh

Directions:

Cook pasta according to the package directions. While pasta cooks, make pesto.

Combine all pesto ingredients in a food processor, only adding half of the olive oil. Pulse until fully combined, slowly adding olive oil until desired consistency is obtained.

Gently heat peas over low heat until warmed through. Toss hot pasta, arugula, and peas together. Add as much pesto as desired. Serve immediately.

If you like this recipe, you might also like our Spring Time Asparagus Soup

Our current favorite breakfast smoothie!

We added : Rolled oats for sustained energy, B vitamins and fiber. Acai powder and berries for a super vitamin c antioxidant boost. And spinach - the most nutritionally dense vegetable out there - It’s low in calories, but high in fiber, folate, calcium, and vitamins A, C, and K

We named this smoothie after one our favorite super food powders: Your Super, Forever Beautiful. Made with these beautifying ingredients - chia, acai, macqui, acerola, maca + blueberries - this product will nourish your skin from the inside out!

Forever Beautiful Breakfast Smoothie

Ingredients:

• 2 tsp acai powder (We love Your Super, Forever Beautiful)

• handful of blueberries

• handful of raspberries

• 1/4 cup rolled oats

• handful of spinach

• 1 cup almond milk

• ice

Combine all of the ingredients in a high speed blender and give it a good whirl. Enjoy!

If you like this recipe, you might also like Ani’s Mango Lassi Smoothie

Tart, effervescent, with a hint of sweetness and full of ginger flavor….our Ginger Jun Cocktail is a refreshing way to end your day, with a dose of gut-healthy bacteria to boot.

If you’re not familiar with Jun tea, it’s a fermented drink made with green tea and raw honey, similar to Kombucha. The Jun base is a natural probiotic, and like other fermented foods, it helps replenish your gut with friendly bacteria—a great aid to the digestive system. It's often referred to as the “Champagne of Kombucha” because of its delicate taste and high-quality ingredients. Our favorite? Check out Dragonfly Jun

Your microbiome (or gut bacteria) is home to about 80% of your immune system. Not only that, your gut health is also directly related to other aspects of well being - like mental health, chronic illnesses, obesity, anxiety and more. So that’s why we love these gut-healthy cocktails or “mocktails” (no alcohol required)!

Ginger Jun Cocktail
Yield: 2 servings

Ingredients:
2 ounces vodka (We enjoy vodka made locally at Woody Creek Distillers)
4-6 ounces Jun Tea (We used our favorite Lemon Ginger Elderflower, from Dragonfly Jun)
1 ounce freshly squeezed lemon juice
Ice

Instructions:
Combine all ingredients to a cocktail shaker filled with ice.
Shake, then strain into two glasses. Garnish with lemon slices. Enjoy!

Photo Credit and Recipe Inspiration from Kitchen Stories

Some cool things to know about fennel……….

It’s high in fiber and vitamin C
It helps eliminate bad breath
It helps regulate menstruation and balance hormones
Increases brain function
Helps digestion……constipation, bloating, IBS
According to Ayurveda - has a cooling affect on the body

And it’s a wonderful and tasty vegetable! One of our favorite ways to serve fennel is shaved into salads, and this Fennel Apple Arugula Salad recipe is a winner!

Ingredients:
1 large fennel bulb
2 celery stalks
1 apple
1/4 cup pine nuts
1/4 cup olive oil
2 tsp honey
1 lemon (juiced)
4 cups arugula
Shaved parmesan cheese (for garnish)
Salt and pepper to taste

Instructions:
Using a Mandolin: Trim and thinly slice fennel bulb, thinly slice the celery, core and thinly slice the apple

Toast pine nuts over medium heat until golden brown and fragrant, then set aside to cool.

In a small bowl, combine olive oil, honey, lemon juice and salt and pepper until emulsified.

Add fennel, celery, apples, and arugula to a large bowl. Toss with dressing until combined, then adjust seasoning as needed.

Transfer salad to a serving platter and garnish with shavings of parmesan and pine nuts.

We Love Freezer Fudge!

Have you heard of freezer fudge? This low-maintenance, high-protein treat calls for only a few ingredients, one bowl and less than 15 minutes of prep. Of all the freezer fudge varieties, we’re partial to tahini chocolate chunk. You’ll want these low-carb, nutritious bites in your freezer at all times. Mix tahini, coconut oil and maple syrup. Fold in chocolate. Pour into a baking dish. Top with flakey sea salt. Freeze solid and voila!

Made of ground sesame seeds, tahini adds a creamy, somewhat savory flavor profile to desserts, and offers healthy fats, plant-based protein, and science-backed health benefits. One tablespoon of tahini packs close to 3 grams of protein, 1.5 grams of fiber, 65 mg of calcium and 1.5 mg of iron. Plus, it’s a seed butter rather than a nut butter, making it ideal for those with nut allergies or those of us looking to add variety to a nut heavy diet. 

We prefer Artisana’s raw tahini butter—made with no added oils, sugar or salt. With un-roasted sesame seeds, the taste of raw tahini allows the pure flavor of sesame to shine through, and preserves the health benefits of these magic seeds. Chock full of antioxidants, sesame seeds protect cells from free-radical damage and prevent cardiovascular disease. Anti-inflammatory sesamin and sesamolin, can help fight inflammation. The nutrient composition of tahini also supports skin health. All those good fats boost the absorption of fat-soluble vitamins like vitamin A and vitamin E, both of which are important for preventing signs of aging. Plus, tahini contains zinc, a building block of collagen. 

Ready to whip these up? Here’s the “recipe”. If you have the ability to make it last ; ), we recommend doubling the recipe to fill a 9x9 inch baking dish. 

Salted Tahini Chocolate Chunk Freezer Fudge

1 cup tahini

1/4 cup melted coconut oil

2 tablespoons pure maple syrup

1/2 tablespoon good-quality vanilla extract (optional)

1/4 teaspoon salt

1/3 cup dark chocolate chips (we prefer the high-quality ingredients and shape of Hu chocolate)

Flakey sea salt

In a bowl, mix together the tahini, coconut oil, maple syrup, vanilla and salt until smooth. Fold in 1/4 cup chocolate chips. Pour the fudge into a parchment lined 8x4 inch loaf pan. Freeze 10-15 minutes. Sprinkle with sea salt. Freeze until firm about 30 minutes. Cut into squares. Store fudge in the freezer for up to 3 months.