On a chilly fall morning, there's nothing better than healthy apple cinnamon oat pancakes topped with a delicious, homemade topping. Full of fresh apples, whole grain oats and warm cinnamon, these Healthy Apple Pancakes are simply delicious and so easy to make: Just mix up the ingredients, slice some apples, pour on a hot griddle and serve up with a delicious topping. Enjoy!

Topping Ideas

We love these topped with pure maple syrup, but you know we can’t resist making a homemade topping in our Good Clean Kitchen. Here are a few of our favorites to try!

For an apple + almond variety, top your pancakes with scrumptious and protein packed almond butter drizzle.

How to make:

In a small bowl whisk together 1/4 cup warm water, 1/4 almond butter, 2 tablespoons maple (more or less to desired sweetness), a pinch of sea salt and a dash of vanilla extract. Drizzle over your pancakes in place of maple syrup.

For a cinnamon apple topping here’s what you’ll need:

1/2 tbsp vegan butter, oil or 1/4 cup of water, 1 apple, sliced (peeling is optional) + 1/8 tsp cinnamon

Heat the butter/oil/water in a skillet over medium heat. Add the apple and cook for about 5 minutes, stirring frequently. Mix in the cinnamon and cook for another minute. Serve over your pancakes!

For a decadent dessert like pancake:

Top your pancake with fluffy creamy maple coconut whip. How to make:

In a high speed blender combine 1 can of coconut cream (do not use the liquid), 3 tablespoons of maple syrup (more or less to desired sweetness) a teaspoon of cinnamon and a teaspoon of vanilla extract or real vanilla beans. Blend from low to 8 for 8 seconds, do not over blend. Add a dollop on top of your pancakes and devour ; )

If you want to jazz things up a bit here are a few additional ideas for toppings:

Warmed berries – just heat some frozen berries in a sauce pan until warm and juicy, and pour those on top.
Dairy free vanilla yogurt – this adds a nice creamy element to your stack of pancakes.
Apple butter – get even more apple flavor in there by slathering on a few tablespoons of homemade or store-bought apple butter.

Healthy Apple Pancakes {Vegan + Gluten-Free}

Ingredients:
1 1/2 cups spelt flour or Bob’s Red Mill gluten-free baking flour
2 tablespoons coconut sugar
2 heaping teaspoons baking powder
1 teaspoon cinnamon
1/4 teaspoon allspice (a pinch of nutmeg, ginger or cardamom works here too!)
1/4 teaspoon Himalayan sea salt
1 1/4 cups oat or almond milk (more or less for desired thickness)
1/2 cup organic unsweetened applesauce
1 teaspoon vanilla extract
1 tablespoon coconut oil
1 teaspoon apple cider vinegar (or lemon juice)
1 -2 apple: we prefer fuji or honey crisp, but any varietal you love will work.

Instructions:

1.Combine your nut milk and vinegar (or lemon juice) and set aside to create a buttermilk (this will only take a minute)

2. We like to use a large skillet or griddle. To prepare, heat pan over medium heat until it sizzles when you test with a drop of water.

3. To prep pancakes: First mix all of your dry ingredients. In a mixing bowl, combine flour, sugar, baking powder, cinnamon, ginger and salt, and mix well with a whisk. Next, add in the applesauce, non-dairy milk and vanilla extract, mix until just combined. Your mixture will expand with the use of baking powder.

4. Cut apples into thin slices about 1/4 inch thick at most.

5. Place about 1 teaspoon of coconut oil on the skillet and spread evenly over the cooking area. Place 2 to 4 apple slices on griddle, side by side, where pancake batter is going to cook. Using a 1/4 cup measuring cup, scoop batter and place on top of apple slices. Cook until bubbles form on the top and edges start to look golden, about ~3 minutes per side. Flip pancakes, cook another 2 – 3 minutes. Sprinkle with a touch of additional coconut sugar and or cinnamon. Repeat process until batter is all used.

6. Store finished pancakes on a warm plate in the oven (at about 200 degrees) until all are ready to serve.

7. Serve with pure maple syrup, a few fresh apple slices or any of our favorite toppings listed above.

Pro Tip:

Batch Cook and freeze any leftovers for up to 2 months. To later enjoy simply reheat in the oven at 350 degrees for 10 minutes, or warm in the microwave for 1 – 2 minutes. (Fun for school lunches!)

Can you use a box mix to make these?

Sure! If you’d rather use a boxed pancake mix, prepare the batter according to directions (using dairy-free milk) and then just add in the spices, applesauce and sliced apple called for in this recipe. Easy peasy.

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TAHINI, WHAT IS IT AND WHERE DID IT COME FROM

Tahini is a not just a middle eastern ingredient but found in many popular foods around the globe. Made from hulled sesame seeds, tahini beats out peanut butter with its calcium content - boasting almost ten times of this bone building nutrient.

Tahini (named from the arabic word for groud - tahina) also boasts a long list of nutrients and several health benefits, making it a must-have for any kitchen pantry. Favored for its smooth texture and rich taste is incredibly versatile and can be used as a dip, spread, salad dressing, or condiment.

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FUN FACTS ABOUT TAHINI

*The basis of tahini, the sesame seed, has been cultivated in Egypt since at least 2 AD.

*Sesame seeds grow in the pods of a flowering plant, which split open and pop when ripe, revealing the seeds within.

*In Ali Baba and the Forty Thieves, the phrase “open sesame!” magically opens a sealed cave, likely inspired by a ripened sesame pod.

*Tahini was originally a byproduct of sesame oil production during medieval times, but became a treasured staple in its own right.

*SOURCED FROM ROLANDFOODS.COM “10 THINGS TO KNOW ABOUT TAHINI

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TAHINI, WHY WE LOVE IT

We use tahini in our Good Clean Kitchen as a staple in our dips dressings and sauces, and even sometimes sneak it into our smoothies and treats. It provides a creaminess that can’t be beat without the use of gums or emulsifiers.

In addition to providing a wealth of nutrients and flavor, tahini is credited with several health boosting benefits such as: improved heart health, reduced inflammation, and possible cancer-fighting effects

Relatively low in calories but packed with fiber, protein, and a plethora of important vitamins and minerals.

Tahini is rich in selenium which is credited with decreased inflammation and increased immune halth. It also packs in bone boosting phosphorus, copper (healthy blood and iron absorption) … this is one plant based protein powerhouse that we jut can’t get enough of.

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SEEDY TAHINI SQUARES

Soft, chewy, and bursting with texture, nutrition and flavor - these seed based bights are so satisfying and a guiltless treat that we LOVE to keep stocked in our freezers.

Ingredients:

• 3 cups shredded coconut

• 3 cups pecans

• 2 cups dates

• 1 cups GF oats

• 1/2 cups flax seeds

• 1 cups sunflower seeds

• 2 heaping cups tahini

• 1 tsp large flake sea salt

• 1 cup currants

• 2 cups vegan dark chocolate chips (we love Hu!)

• 1 cups sprouted pumpkin seeds

• 1 cups goji berries

• 2 T white sesame seeds optional, sprinkled on top

Instructions

1. Process coconut, pecans and dates in a food processor until a fine meal forms (leave no chunks) and transfer to a large bowl.

2. Process oats, flax and sunflower seeds and add to bowl. Stir in an extra cup of sunflower seeds and the currants (leaves these whole).

3. Stir in the tahini until completely incorporated.

4. Distribute dough into a quarter sheet pan.

5. To the top press in sea salt, pumpkin seeds, (chocolate, optional) and goji berries. Using parchment paper covering bars, evenly distribute the dough, use a second flat plan and lots of weight. Press down with all your might. The pressing will create the bars - if too loose it will become a crumble.

6. Keep covered with parchment, freeze (or roll into balls). Freeze overnight and then cut into long bars, or serve in 2 inch squares.

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If You Love Our Seedy Tahini Squares, You Might Also Love:

Tess’s Famous Freezer Fudge

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Your immune system is an advanced, strong, complex network of cells and organs that is always working to protect the body from injury and illness. It’s pretty badass if you ask us - and it works constantly to keep us alive and well and full of energy and vitality.

As we pay attention to prioritizing our health, especially our immunity, our first focus is food:

We believe an organic, non-GMO, plant-based, whole-food diet is our first line of defense. Envision your pantry (and fridge) as your medicine cabinet. The right kind of food not only nourishes our bodies, but also acts as health enhancing medicine. Roughly 70% of our immune system lives in our gut and we can feed the billions of beneficial bacteria for optimal performance. The more you can foster a healthy microbiome by eating lots of plant fiber, the happier your gut will be - allowing your body to fight disease with a healthy and strong immune system. Add in probiotics, superfoods and adaptogens to energize and promote balance and you will be fueling your immunity super power.

Remember that stress and poor sleep compromise the immune system - so breathe deeply, exercise every day, and get your zzz's!

The Best Foods For Immunity:

Broccoli to the rescue! A UCLA study showed sulforaphane, a compound found in broccoli, can enhance and support some immune cells that fight free radicals in the body. Broccoli is also high in zinc and iron, plus an array of energy promoting B Vitamins.

Sweet Potatoes are one of the richest natural sources of of beta-carotene, which converts to Vitamin A in your body and is effective in fighting free radicals. This helps boost he immune system and may even improve the aging process.

Ginger is a natural anti-inflammatory, anti-bacterial, anti-viral and is rich in antioxidants. Ginger can reduce cold and flu symptoms, as well as indigestion, stomach aches, headaches, and sore throats. Other spices like garlic, turmeric, cinnamon, thyme and cayenne pepper also pack an immunity boosting punch! Teas, shakes and tonics are a great way to add these immune boosting spices to your diet. We have Recipes Here.

Grapefruit is incredibly ripe with vitamins A, C, and E—the vitamin trifecta known to boost immunity. Did you know that one whole grapefruit has over 70 mg of vitamin C? All citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.

Fermented Foods, we are obsessed with them. To boost health and immunity, add a scoop or two of fermented foods to your diet to feed your gut the probiotics it needs to function optimally. Sauerkraut, kimchi, apple cider vineagar, miso or coconut yogurt are all great ways to get your dose.

Millet is a super-grain. It's incredibly mineral-rich - an excellent source of phosphorus, zinc, and manganese. Zinc is an immunity super star that helps fight free radicals, regulates immunity and controls inflammation in the body.

Mushrooms have antiviral properties that help strengthen the body against viruses like cold and flu. Reishi, chaga turkey-tail, lion's mane and cordyceps are known as medicinal mushrooms (not to be confused with hallucinogenic magic mushrooms!) They contain beta-glucans (a type of carbohydrate) which have been shown to enhance immune response. Each mushroom is distinct and carries it's own medicinal benefits. We love Four Sigmatic for immune boosting mushroom blends.

Matcha Green Tea has one the highest antioxidant values of any ingredient found in nature, including the ultra powerful epigallocatechin gallate (EGCG) which is known to enhance immune function and fight against cancer. Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T cells.

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It’s easy to get your greens when they’re hidden in a comforting bowl of pasta!

We’ve paired brown rice fusilli pasta with a nutty, homemade pesto and filled it with good for you veggies like basil, arugula, spinach and peas. This is the perfect dish to make ahead of time, and it is so delicious served hot or cold.

We love sneaking in lots of leafy greens to bump of the nutrition in this recipe! Vegetables with deep green coloring are exceptionally rich in micro nutrients, antioxidants, and chlorophyll. Consuming plants rich in chlorophyll boosts immunity, promotes energy, and helps detoxify the body.

Easy Pesto Pasta

Ingredients:

• 1 lb fusilli pasta (We like Jovial Brand for gluten-free)

• 1/2 cup toasted pine nuts or walnuts

• 2 tablespoons lemon juice, from one lemon

• 1 small garlic clove

• 1/4 teaspoon sea salt

• 2 cups basil leaves

• 1/4 cup extra-virgin olive oil, more if needed for consistency

• 1/4 cup Parmesan, optional (We like Violife Parmesan for vegan)

• 3 cups arugula or spinach

• 1 cup peas, fresh or defrosted

• Optional Garnishes: fresh ground pepper, Parmesan cheese, lemon juice, toasted pine nuts

Instructions:

1. Cook the pasta in large pot of boiling water according to package directions. Drain.

2. While the pasta is cooking, make the pesto. Place basil, garlic, walnuts, lemon, 1/4 cup Parmesan (if using), and salt in a food processor. With the machine running, slowly add olive oil until mixture is smooth.

3. Toss the cooked pasta and pesto together until pasta is well coated.

4. Add a big handful of arugula or spinach and 1 cup of peas and toss. Finish everything with a squeeze of lemon, salt, pepper, Parmesan cheese (if using) and toasted pine nuts.

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We've been on a baking spree lately, and these oatmeal raisin cookies are our latest obsession.

Soft, chewy, and bursting with spices - these yummy oatmeal cookies taste just like the ones you grew up eating, but without gluten, eggs or dairy! They're super easy to make and perfect for dunking in your favorite nut milk, coffee or a cozy cup of tea.

They are just the right amount of sweetness. And they truly hit the spot!

Vegan Oatmeal Raisin Cookies

Ingredients:

• 1 3/4 cups walnuts, toasted (you sub more oats if you prefer nut free!)

• 2 cups regular oats, divided

• 1 cup Bob’s Red Mill 1 to 1 Gluten Free Baking Flour

• 1/2 cup coconut sugar

• 1 tsp baking soda

• 1/2 tsp cinnamon

• 1/4 tsp nutmeg

• 1/2 tsp sea salt

• 2 flax eggs: 2 tbsp ground flax mixed with 1/2 cup water (whisk and let sit)

• 3.5 tbsp coconut oil

• 2 tsp pure vanilla extract

• 1 cup raisins (more or less to your preference)

Instructions:

1. Preheat oven to 350˚F and line a baking sheet with parchment paper

2. In a small bowl, mix the flaxseed and water together. Set aside and allow flax seed to absorb the liquid.

3. Place the walnuts on the baking sheet. Toast walnuts in oven for about 10-12 minutes, until golden in color. Watch carefully so as not to burn.

4. When walnuts are toasted remove from oven and cool for a few minutes. Add the walnuts to a food processor and process until just finely ground.

5. In a large bowl whisk 1 cup of the oats, flour, coconut sugar, baking soda, cinnamon, nutmeg and salt together. Add the toasted walnuts from the food processor.

6. Add the vanilla, softened coconut oil, and the flax mixture to the bowl, and mix until incorporated.

7. Add the raisins and the rest of the oats.

8. Drop 2 tablespoon balls of the dough onto a prepared baking sheet. Bake for 10 minutes, or until the dough has just set on the top. Remove from oven and allow the cookies to rest on the baking sheet for 2 minutes, then place on a cooling rack for 10 minutes.

If You Love Our Oatmeal Raisin Cookies, You Might Also Love These Good Clean Treats:

Healthy Peach Cobbler

Good Clean Banana Bread

Pumpkin Chocolate Chip Cookies

Banana Breakfast Cookies

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As the temperatures drop and comfort food season officially takes over, a hearty bowl of soup is just what our bodies are craving. Fortunately, comfort foods can still be healthy! Our 3 favorite Fall Soup Recipes ladle up a nutritious meal that is perfect to curl up with on a chilly fall evening. So Cozy!

Green Thai Coconut Soup

Incredibly delicious and full of healthy veggies, this vibrantly Green Thai Coconut Soup is one of our favorites. It’s a huge hit every time we serve it. We love that something so flavorful and delicious, can also be so healthy and easy to put together. Win-win-win!

Ingredients:

• 6 cups broccoli, roughly chop & stems removed

• 1/2 white onion, chopped

• 1 small shallot

• 4-5 cloves garlic

• 2-3 cups vegetable broth, depending on desired thickness

• 1 can coconut milk (full-fat)

• 1 tablespoon olive oil

• 4 cups spinach

• 3 tablespoons green curry paste

• salt and pepper, to taste

• cayenne pepper, to taste (optional)

Toppings: raw cashews, lemon, zested, red pepper flakes, scallions

Directions:

1. Heat olive oil over medium heat. Add white onion, a pinch of sea salt, pepper, and a sprinkle of cayenne pepper - if using. Cook, stirring regularly until onions are slightly softened - 3-5 minutes. Add shallot and garlic, and cook for 2-3 more minutes. Careful not to burn the garlic.

2. Add curry paste and cook for 1 minute. Add coconut milk, vegetable broth, and broccoli. Turn heat to med-high, bring to a boil, then reduce heat, cove and simmer until broccoli is cooked through (5-7 minutes)

3. When the soup is finished, remove the pan from heat and fold in spinach. spoon soup into a blender (or use an immersion blender) and blend soup until smooth. Add salt and pepper to taste. Serve with desired toppings.

Easy Lentil & Sweet Potato Curry

Photo: Linda Xiao for The New York Times. Food stylist: Monica Pierini - NYT Cooking

This Lentil & Sweet Potato Curry is the perfect comfort food. Especially on a chilly, Sunday evening in fall. So cozy! It was all made in one pot, in less than an hour....a perfect bowl of healthy goodness.

Ingredients:

• 2 tablespoons extra virgin olive oil

• 1/2 yellow onion, chopped

• 1 inch fresh ginger, grated

• 2 cloves garlic, minced

• 2 sweet potatoes, peeled and cubed

• 1 tablespoon yellow curry powder

• 1/2 teaspoon cayenne pepper, more or less to taste

• 4 cups low-sodium vegetable broth or water

• 3/4 cup red lentils

• 1 teaspoon salt, more or less to taste

• 1 can full-fat coconut milk

• 2 cups baby spinach, chopped

• 2 cups cooked basmati rice for serving

Toppings: fresh cilantro, unsweetened coconut flakes + chopped cashews

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and cook 5 minutes until soft. Add the ginger, garlic, and sweet potatoes and cook until fragrant, about 1 minute. Stir in the curry powder and cayenne and cook another minute.

2. Add the broth and lentils. Season with salt. Bring the mix to a boil over high heat, then reduce the heat to low. Cover and simmer 15-20 minutes, until the lentils are soft and the sweet potatoes tender.

3. Stir in the coconut milk and spinach, cook 5 minutes. Remove from heat.

4. To serve, add rice to a serving bowl and ladle the soup on top. Garnish with cilantro, coconut flakes and cashews.
   
   
   
   
   

Butternut Squash + Apple Soup

Our all-time favorite Butternut Squash Soup recipe. This recipe is super creamy (yet cream-less) and full of delicious butternut flavor. Leftover soup tastes even better the next day. It’s super-easy to make, naturally gluten-free and vegan, and SO incredibly cozy and delicious.

Ingredients:

• 1 yellow onion, roughly chopped

• 4 cloves garlic, minced

• 1 carrot, peeled and roughly chopped

• 1 apple, cored and roughly chopped

• 1 medium (about 3–4 lbs) butternut squash, peeled, seeded and diced

• 3 cups veggie broth

• 1 sprig fresh sage

• 1/2 teaspoon salt

• 1/4 teaspoon freshly-ground black pepper

• 1/8 teaspoon cayenne

• pinch of ground cinnamon

• 1/2 cup canned coconut milk

Toppings: diced apple, toasted almonds, fresh herbs, drizzle of coconut milk, smoked paprika, handful of micro-greens or arugula.

Instructions:

1. Heat 1-2 Tablespoons of olive oil in a large soup pot. Add diced onion and saute for 5 minutes, stirring occasionally. Add minced garlic and saute for 1-2 minutes, until fragrant.

2. Add vegetable stock, carrot, apple, butternut squash, sage, salt, pepper, cayenne and cinnamon. Toss to combine.

3. Cook on medium-high until the mixture reaches a simmer. Then cover, reduce heat to medium-low, and simmer for 20-30 minutes until the vegetables are all tender and mash easily with a fork.

4. Remove and discard the sage. Stir in the coconut milk.

5. Use an immersion blender to puree the soup until smooth. (Or you can transfer the soup in two batches into a traditional blender and puree until smooth, being extremely careful not to fill the blender too full with a hot liquid.) Taste, and season with additional salt, pepper and cayenne as needed.

6. Serve warm, topped with your desired garnishes.
   
   
   

Did you make one of our favorite fall soups? We want to see! Tag @goodcleanfooddelivered on instagram

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Homemade salad dressings are a specialty in our Good Clean Kitchen, but this Slightly Sweet Tahini Dressing is the one we make most often. It is very versatile – we love it in the summer on our signature salads, and it is just as delicious in the fall drizzled over roasted sweet potatoes, cauliflower and squash.

In case you haven’t used it before, tahini is a paste made from ground sesame seeds. It’s incredibly rich in essential fatty acids and is a great source of copper, selenium, phosphorus, fiber, zinc, and iron. You can find it in the market on the Nut Butter aisle.

Tahini originated in the Middle East where it is used for dishes like hummus and baba ganoush. We use tahini as an ingredient in many of our dishes, but we especially love it in this dressing recipe. It’s deliciously creamy, nutty and rich!

Slightly Sweet Tahini Dressing

Ingredients:

• 1/4 cup smooth tahini (we love the 365 Whole Foods brand)

• 3 tablespoons water + more if needed

• 2 tablespoons fresh lemon juice

• 2 tablespoons extra-virgin olive oil

• 1 tablespoon maple syrup

• 1 teaspoon toasted sesame oil

• 1 garlic clove, finely minced

• 1/4 teaspoon sea salt
  

Instructions:
In a small bowl, whisk together the tahini, water, lemon juice, olive oil, maple syrup, sesame oil, garlic, and salt until smooth. If the dressing is too thick, add more water - until it has a "drizzle" consistency

If you love this recipe, you might also like:

Quick and Easy Tahini Noodles

4 Homemade Salad Dressings

Vegan Green Goddess Dressing

Pistachio Pesto

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Photo Credit: Made Coffee

Shop Like a Pro:

6 Ways to Streamline Your Shopping

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What you put in your cart - whether at the grocery store, farmers market, or online, matters. The food you bring into your home is one of the most important decisions you will make for your self, your health and your family.

We are inspired by a recent piece and the words of one of our healthy living guru’s Frank Lipman: “take your time and approach food shopping as a kind of mindfulness exercise rather than a chore.” Here’s how we get the job done - quickly, efficiently and in good spirits.

Early Bird Gets the worm:

Go early, beat the crowds and mask up. The staff is rested and ready, and don’t hesitate to ask for support and advice in the produce section as they unload the freshies for the day. 

We like to live by this rule, from on of our favorites, Michael Pollan: if it’s made of plants - eat it. If it’s made in a plant, don’t. Steer clear of processed and packaged and home in on fresh vibrant living foods. Filling your cart with fresh will keep your bill down, your mood up and your body thriving with life force.

Bask in the boundaries (the outer isles are where its at):

Spend the bulk of your time shopping the fresh food that lives on the outer aisles. Forge inward only for necessities, think eco friendly cleaning and paper products, oats, herbs… and not much else! Get in and out of the interior and don’t be mesmerized by manufactured marketing!

Meat, poultry and more - perhaps look outside of the store.…

If you’re a carnivore, pescatarian or lacto-ovo dairy loving queen - source your animal products as close to home and from the healthiest sources possible – happy, well-cared-for animals produce the best meats - avoid factory farmed meat at all costs.

Do your homework, get to know your local sources better, and only purchase the cleanest protein possible. Keep portions small and remember that reducing meat consumption is a gift to the planet - fill your plate with plants and supplement with meat.

Check out some of our favorite local sources for high quality animal proteins:  Rock Bottom Ranch to pick up farm fresh eggs. Mountain Primal Meat for will call pick up in Emma, Colorado. Check out Cure Organic Farm in Boulder (online ordering coming soon) . And for shippables try: butcherbox.com for grass-fed meat and sea2table.com for fish.

Up-level Convenience Foods:

Frozen, organic, veggies, canned beans, pasta (we love brown rice ramen) and nuts and seeds are quick meal boosters and great to have on hand. Other personal faves: nutritional yeast, hot sauce or sriracha, shredded coconut and frozen fruit.

If the ingredients list is too long for you to read or contains any words you do not recognize or cannot pronounce. Simple skip it. 

For oils and vinegars: we love organic, unrefined olive and coconut oils. Toasted sesame oil is a go-to for dressings and rice wine and balsamic vinegars are a staple too.

A few more convenient staples: Dark chocolate (choose 75% cacao or higher) Coconut Yogurt (we love GT’s CocoYo), olives, tahini and assorted seeds – we love pumpkin, chia, sesame, flax, hemp

Pick an inspired + colorful recipe:

It helps to go into the store with a plan. And if you are feeling low on inspiration - grab a favorite cook book, or hop onto a beloved blog and choose a recipe to follow. We love Cookie + Kate, Minimalist Baker and Love and Lemons for approachable, plant forward inspiration.

Consider super-charging these meals with some added nutrition - its so simple. Toss in an extra fistful of fresh or frozen spinach. Top your meal with extra broccoli, vibrant herbs or some zesty arugula. Never miss the chance to sneak in some extra greens. Get creative and make it fun!

In a pinch on time? Simply hop online:

When you can’t physically make it to the store, consider online grocery delivery services for pantry items (or Good Clean Food delivered for fresh! ; ) Our favorite is Thrive Market (excellent for pantry items: honey, beans, grains etc and products are 100 percent GMO-free!). You can also check out instacart.com or AmazonFresh for front door delivery.

We almost decided to call this recipe “The Best Ever Coleslaw” since it’s a much healthier version of the traditional coleslaw and so darn fresh and delicious. Nutritious ingredients like olive oil and tahini take the place of mayonnaise in this recipe. The purple cabbage is served raw, which preserves the health promoting nutrients and enzymes. The apple cider vinegar supports healthy digestion and helps to prevent acid reflux.

Our Apple Coleslaw can be served as a wonderful light lunch, or as a side dish to any meal - and beautifully combines the flavors of autumn and winter.

We love using locally grown ingredients whenever possible for the best flavors and nutritional value. Fresh, crunchy, and satisfying - we hope you’ll find yourself making this dish every fall!

Autumn Apple Coleslaw

Ingredients

• 1/2 small head red cabbage, shredded (about 3 cups)

• 1 large fuji apple, grated or small chop

• 1 cup cooked quinoa

• 1 cup baby spinach, chopped

• 1/3 cup sunflower seeds or chopped almonds

• 1/4 cup raisins

• Optional toppings: a sprinkle of fresh parsley and microgreens.
  

Creamy Tahini Dressing:

• 1/4 cup tahini

• 3 Tablespoons apple cider vinegar

• 2 Tablespoons olive oil

• 1 teaspoon sea salt

• 1/4 teaspoon pepper

• 3 Tablespoons water
  

Directions:

1. Prepare the dressing by whisking all ingredients (tahini, apple cider vinegar, oil, salt, pepper and water) in a small bowl.

2. Toss together the cabbage, apple, quinoa, spinach, sunflower seeds / almonds and raisins in a large bowl.

3. Add the tahini dressing and toss the salad to combine. Serve topped with fresh parsley and microgreens (if using) Garnish with additional apples, thinly sliced.
   

More Healthy Side Dishes:

Quick + Easy Tahini Noodles

Superfood Salad With Pomegranate Vinaigrette

Super Slaw Salad

Black Bean + Sweet Potato Salad

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This matcha latte is a delicious and frothy mug of health that’s vibrant green without artificial coloring, and flavorful without artificial flavoring.

Why We Love This:

Matcha is made by grinding the entire green tea leaf into a powder. That way you end up consuming the whole leaf, that has about 10 times more nutrients and antioxidants than black tea or regular green tea. It has an incredibly vibrant green color, due to extra high chlorophyll levels.

This Matcha Latte is a delicious and healthy alternative to coffee and has so many benefits for your body: it works as a boost for memory and concentration, enhances calm, contains lots of antioxidants, and detoxifies the body, among others. In fact, matcha green tea is one of the most healthful superfoods found in nature!

Some of the benefits:

• super high in antioxidants

• detoxifies the body

• boosts metabolism and burns calories

• is rich in fiber, vitamin C, and other important minerals

• strengthens the immune system

Matcha Latte {Vegan}

Ingredients:

• 1 cup hot water

• 1/2 cup plant milk of our choice (we like coconut milk or oat milk)

• 1 tsp matcha

• 1 tbsp coconut butter

• 1 tbsp maple syrup or 1 date

• 1/4 tsp vanilla extract (optional)

• 1/4 teaspoon ground cinnamon or fresh grated ginger root (optional)
  

Directions:

1. Heat the milk using a small saucepan over medium heat. Don’t bring it to a boil (matcha is best with warm, not hot milk), but instead, let it heat until warmed to your liking.

2. Add the warm water and matcha, coconut butter, sweetener, vanilla and cinnamon (if using) to the blender. Add the warm milk and blend until frothy, about 20 seconds. Taste and adjust sweetness as needed.

3. Pour into a mug and enjoy! Can also be refrigerated and served cold.

Looking For More Drink Recipes?

Almond Espresso Smoothie

Cinnamon Maca Smoothie

Good Clean Chia Latte

Did you make this recipe? We want to see! Tag @goodcleanfooddelivered on Instagram!

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A Compilation of our favorite Packable Lunches

A collection of our favorite quick, approachable, family friendly recipes; perfect for breakfast-on-the-run, lunch boxes, after school healthy snacking and all the time clean eating. We hope you find inspiration to experiment and make these a hit in your home.

We are shifting into back to school vibes and lunchbox packing is topping our food prep task list. We like to keep things colorful, as homemade as possible, simple and delicious. We compiled this list with our soul sister - herbalist, oil goddess, and creator of Mind Body Kids - Kristen Tullar. These recipes are tried, true, kid tested and approved! Packaging and presentation matters, so we will circle back to tackle that subject soon… stay tuned!

Here are 10 packable recipes that we hope you and your family enjoy!

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BANANA BLENDER BREAD

1 CUP PLAIN GREEK OR COYO YOGURT or 1 CUP FULL FAT COCONUT MILK (CAN) 2 MEDIUM SIZED RIPE BANANAS
2 LARGE EGGS OR 2 FLAX EGGS*
2 CUPS GLUTEN FREE ROLLED OATS

1/4 CUP MAPLE SYRUP 1.5 TSP BAKING POWDER 1/2 TSP BAKING SODA
2 TSP VANILLA EXTRACT 1/2 TSP SEA SALT

1/2 CUP CHOCOLATE CHIPS (OR WALNUTS OR TOPPING/ MIX IN OF YOUR CHOICE)
*FOR EGG FREE BREAD: COMBINE 2 TBSP OF FLAX MEAL WITH 5 TBSPN WATER - STIR AND SET ASIDE TO THICKEN FOR 5 MINUTES.

PREHEAT OVEN TO 400 AND PREP A LOAF PAN OR MUFFIN TINS WITH COCONUT OIL (EVEN IF USING LINERS SPRAY WITH OIL AS THESE HAVE NO OIL AND WILL STICK). ADD ALL OF THE INGREDIENTS EXCEPT THE CHOCOLATE CHIPS TO A BLENDER AND BLEND ON MEDIUM HIGH UNTIL THE OATS ARE BROKEN DOWN AND THE BATTER IS CREAMY AND SMOOTH. STIR IN CHOCOLATE CHIPS OR RESERVE FOR SPRINKLING ON TOP. IF YOU SPRINKLE - PRESS DOWN SLIGHTLY SO THEY STICK.

POUR BATTER INTO LOAF PAN OR MUFFIN TINS TO 3/4 FULL. BAKE FOR 15-20 MINUTES FOR MUFFINS OR UNTIL A TOOTHPICK COMES OUT CLEAN. LOAF FOR 45-50 MINUTES.

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GINGERY CHIA PUDDING

1/4 CUP CHIA SEEDS
1/2 TSP FINELY GRATED OR MINCED FRESH GINGER
1/2 CUP COCONUT WATER
1/2 CUP CANNED COCONUT MILK
2 TSP COCONUT SUGAR
1/4 DICED FRESH PEACH (MANGO, BLUEBERRY, APPLE OR FRUIT OF YOUR CHOICE)

COMBINE ALL INGREDIENTS EXCLUDING THE FRESH FRUIT IN A BOWL OR MASON JAR. STIR OR SHAKE AND LET SIT IN THE FRIDGE FOR AT LEAST 10 MINUTES OR UP TO 1 DAY. WHEN READY TO EAT TOP WITH FRUIT AND ADD EXTRA LIQUID TO DESIRED CONSISTENCY. KEEPS IN FRIDGE FOR UP TO 3 DAYS.

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(Any Kind of) BERRY BREAKFAST BAR

2 CUPS FRESH STRAWBERRIES (SUBSTITUTE WITH THE BERRY/ FRUIT* OF YOUR CHOICE!) 1/2 CUP MAPLE SYRUP
2 TSP VANILLA EXTRACT
1 TSP EVOO

2 CUPS QUINOA FLAKES 1/4 TSP SEA SALT

PREHEAT THE OVEN TO 350 AND LINE AN 8X8 PAN WITH PARCHMENT PAPER.
COMBINE FRUIT, MAPLE, VANILLA AND OIL IN A BLENDER AND BLEND UNTIL SMOOTH.
IN A LARGE MIXING BOWL COMBINE QUINOA FLAKES AND SALT. FOLD IN THE WET TO THE DRY AND MIX WELL WITH A SPOON, LET SOAK FOR A FEW MINUTES.
POUR BATTER INTO THE PAN AND SPREAD EVENLY. BAKE FOR 30 MINUTE OR UNTIL A TOOTHPICK TESTER COMES OUT CLEAN.
LET COOL COMPLETELY, CUT INTO SQUARES/ BARS AND REFRIGERATE FOR UP TO 5 DAYS. *WORKS GREAT WITH PEACHES WHEN IN SEASON AND LOOKS BEAUTIFUL TOPPED WITH SLICED FRESH FRUIT!

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CREAMY NUT BUTTER DIP

1 SMALL CONTAINER VANILLA YOGURT
(USE KITE HILL PLAIN FOR NONDAIRY ALTERNATIVE)
1/2 CUP PEANUT, ALMOND OR NUT BUTTER OF YOUR CHOICE
1 TSP MAPLE SYRUP OR HONEY (OMIT IF YOGURT IS ALREADY SWEET) SPRINKLE SEA SALT

COMBINE ALL INGREDIENTS IN A MINI PREP FOOD PROCESSOR OR BLENDER UNTIL COMPLETELY SMOOTH. ADD NUT MILK OR COCONUT MILK FOR DESIRED CONSISTENCY. USE TO DIP FRUIT, CARROT STICKS, CELERY, PRETZELS OR POPCORN.

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MAGICAL MELLO HUMMUS

3/4 CUP RAW CASHEWS
3 TBSPN FRESH LEMON JUICE
1.5 CUPS COOKED GARBANZO BEANS
1-2 TBSP TAHINI
3 TBSP EVOO OR FLAX OIL
1/2 TSP SEA SALT
OPTIONAL: 1 SMALL CLOVE GARLIC, 2 TBSP NUTRITIONAL YEAST 5-6 TBSP WATER TO THIN TO DESIRED CONSISTENCY

PUREE THE CASHEWS AND LEMON JUICE IN FOOD PROCESSOR UNTIL ALMOST SMOOTH. ADD REMAINING INGREDIENTS (BESIDES WATER) PUREE AGAIN UNTIL SMOOTH SCRAPING DOWN SIDES AS NEEDED. GRADUALLY ADD WATER TO DESIRED CONSISTENCY AND SEASON TO TASTE WITH SALT, LEMON JUICE AND ADDITIONAL NUTRITIONAL YEAST.
* FUN VARIATIONS: BEFORE PUREEING ADD...
* A HANDFUL OF SPINACH, EDAMAME OR GREEN PEAS FOR DINOSAUR HUMMUS.
* GRATED BEETS OR A FEW TBSP FRESH BEET JUICE FOR PINKALICIOUS HUMMUS.

*A SPOONFUL OF PEANUT BUTTER AND CRUNCH PEANUTS FOR A DOUBLE DOSE OF PLANT PROTEIN

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GREEN GODDESS (EVERYTHING) DRESSING

2/3 CUP GOATS MILK YOGURT OR VEGANAISE
1/4 CUP CILANTRO
2 SCALLIONS WHITE AND LIGHT PARTS ONLY ROUGHLY CHOPPED
1/4 CUP FRESH SQUEEZED LIME JUICE
1/2 GREEN JALAPEÑO ROUGHLY CHOPPED (MORE OF LESS TO YOUR TASTE) 1/2 CUP EVOO
1/2 TSP COARSE SEA SALT
1 TBSPN RAW HONEY

COMBINE ALL IN A HIGH POWERED BLENDER UNTIL COMPLETELY SMOOTH KEEPS WELL IN A SEALED MASON JAR FOR UP TO A WEEK.

THIS DRESSING IS PERFECT TO TOP ANY STYLE OF SALAD OR SIMPLY FOR VEGGIE DIPPING GOODNESS!

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(EASIEST EVER) TAHINI MISO DIP

1/2 CUP TAHINI (WHOLE FOODS 365 BRAND IS THE BEST!) 1 TBSP DARK MISO
1/4 - 1/2 CUP WATER

COMBINE TAHINI AND MISO IN A MINI PREP FOOD PROCESSOR - IT WILL BLEND AND THEN START TO THICKEN. ADD WATER IN SMALL QUANTITIES UNTIL IT BLENDS SMOOTH, IT WILL WHIP SMOOTH AND BECOME LIGHTER IN COLOR. USE TO DIP VEGGIES OF ALL KINDS, OR SLATHER ON NORI TO MAKE HAND ROLLS.
*FAVORITE COMBO: CUCUMBER, SHREDDED CARROTS, JICAMA + RED PEPPER WITH SMOKED SALMON AND TAHINI SPREAD.

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BROCCOLI TOTS

2 CUPS CUBED RUSSET POTATOES
1.5 CUPS FINELY GRATED BROCCOLI (OR CAULIFLOWER!)
2 CUPS SHREDDED PARMESAN CHEESE* 1 TBSP ITALIAN SEASONING
add SALT AND PEPPER TO TASTE

PREHEAT OVEN TO 425 AND PLACE RACK IN MIDDLE. LINE A BAKING SHEET WITH PARCHMENT AND SET ASIDE. PEEL AND DICE 2-3 RUSSETS INTO SMALL CUBES. STEEM FOR ABOUT 10 MINUTES OR UNTIL A FORK CAN EASILY PIERCE BUT STILL A LITTLE TOUGH. DRAIN AND SET ASIDE. IN FOOD PROCESSOR PULSE ABOUT 2 CUPS OF CHOPPED BROCCOLI FLORETS UNTIL IT RESEMBLES COURSE RICE. NEXT PULSE THE POTATOES AND 1.5 CUPS OF PARM. TRANSFER TO LARGE BOWL - COMBINE WITH BROCCOLI AND SEASONINGS AND FOLD TOGETHER WITH SPATULA. FORM INTO 1” SCOOPS AND ROLL IN ADDITIONAL PARM TO COAT. PLACE ON BAKING SHEET ABOUT AN INCH APART AND BAKE FOR ~12 MINUTES OR UNTIL GOLDEN BROWN.
*FOR NONDAIRY OPTION USE FOLLOW YOUR HEART BRAND PARMESAN

photo @momables our favorite spot for kids cooking inspiration!

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PROTEIN PACKED RAW COOKIE BITES

1/2 CUP ALMOND, CASHEW, PEANUT BUTTER (OR SUNBUTTER FOR A NUT FREE VERSION!)

1/4 MAPLE SYRUP OR RAW HONEY
1 TSP VANILLA EXTRACT
2-4 TBLSP COCONUT FLOUR (ADD SLOWLY - TOO MUCH WILL DRY IT OUT!)

4 TBLSP GROUND FLAX SEEDS 1/4 TSP SEA SALT
1/4 CUP CHOCOLATE CHIPS

IN A LARGE BOWL MIX TOGETHER NUT BUTTER, MAPLE AND VANILLA UNTIL CREAMY AND BLENDED. ADD THE DRY INGREDIENTS TO THE WET STARTING WITH JUST A TABLESPOON OF COCONUT FLOWER. IF IT IS TOO DRY AND DOESN’T HOLD TOGETHER KNEAD IN A LITTLE WATER. IF ITS TOO WET ADD A LITTLE MORE COCONUT FLOUR (THIS VARIES DEPENDING ON WHAT TYPE AND BRAND OF NUT BUTTER).

USING YOUR HAND ROLL INTO 1/2 TO 1 INCH BALS AND STORE IN THE FRIDGE FOR UP TO A WEEK.

photo @meetthesource

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COCONUT BLISS BALLS

1 CUP MEDJOOL DATES
1 CUP ALMONDS OR PECANS OR A COMBO OF BOTH
1/4 CUP UNSWEETENED COCONUT + MORE FOR ROLLING 1/4 TSPN SEA SALT

ADD ALL INGREDIENTS TO A FOOD PROCESSOR AND PULSE UNITL IT FORMS A STICKY DOUGH. USE YOUR HANDS TO ROLL INTO BITE SIZED (1/2 - 1 INCH) BALLS AND ROLL ONTO A PLATE WITH ADDITIONAL SHREDDED COCONUT (+ HEMP SEENDS FOR EXTRA PROTEIN AND NUTRITION) STORE IN THE FRIDGE IN AN AIRTIGHT CONTAINER.

On our Good Clean menu this week…….PB & J Chia Pudding.

One of our all-time favorite flavor combinations! This Peanut Butter and Jelly Chia is made with a creamy vanilla chia pudding base, a quick and easy berry jam, and finished with a drizzle of delicious melty peanut butter. Enjoy this chia pudding as an energizing breakfast, a healthy snack, or a guiltless after-dinner-treat. It's so good!

Peanut Butter & Jelly Chia Pudding

Ingredients

• 1/4 cup chia seeds

• 1 cup nut milk of choice

• 1/2 tsp vanilla extract

• 2 tsp maple syrup

Berry Jam:

• 1 1/2 cups fresh berries of your choice (We like blueberries, or a mixture or raspberries and strawberries)

• 1 tbsp maple syrup

• 2 tsp chia seeds

Peanut butter layer:

• 1/4 cup peanut butter, melted

Optional toppings:

• fresh berries

• nuts

• shredded coconut

• cacao nibs

Instructions:

1. To prepare the chia pudding, add all pudding ingredients into a bowl and whisk together. Place in the fridge and let sit for a couple hours or overnight until the texture is a thick pudding. If it is too thick for your liking, just add some more almond milk.

2. In a saucepan, add your berries on medium heat, stirring constantly for 5-10 minutes, until berries are cooked down. Add in the maple syrup and chia seeds and stir together. Turn off the heat and let sit for a few minutes

3. To assemble your parfait, start with a layer of chia pudding, next add the berry jam layers and melted peanut butter. (Note: allow the peanut butter to soften to room temperature or gently warm in the microwave before trying to incorporate.)

4. Place in the fridge for 20 minutes to set. Enjoy as is, or topped with additional berries, nuts, and shredded coconut.

If you love this recipe, you might also like:

Strawberry Hemp Milk

Muesli Magic

How To Make A Healthy Cup Of Coffee

Peanut Butter Energy Bites

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This Healthy Peach Cobbler is not only naturally sweet and delicious, it’s the perfect way to use to use up those juicy summer peaches. With no refined sugar or flour, this peach cobbler is made from 100% whole ingredients - which makes it the perfect guiltless treat!

Healthy Peach Cobbler

Filling

• 6 peaches

• Optional addition: 1 cup fresh or frozen raspberries or cherries

• 1 tsp cinnamon

• 1 tsp fresh ginger

• Zest and juice of one clementine or 1 T lemon juice + lemon zest
  

Topping

• 1 cup almond flour

• 2 cups GF rolled oats

• 1/2 cup hemp seeds

• 1/4 cup raw slivered almonds

• 2 tsp cinnamon

• 1 tsp sea salt

• 2 tablespoons melted coconut oil

• 1/3 cup maple syrup

Instructions:

1. Preheat over to 350
2. To make the filling: slice the peaches and add in additional fruit, if using. Toss with cinnamon, ginger and fruit juice. Add lemon or orange zest. Spread the flinging into an 8 x 8 baking dish.
3. To make topping combine all dry ingredients in a bowl. Drizzle with coconut oil and maple syrup and mix until evenly combined.
4. Crumble the topping over the filling and bake for 20 minutes covered + 20 minutes uncovered, or until the topping is brown and the fruit is bubbling. Remove from oven and allow to cool for 10 minutes before serving.

Serve with your favorite non dairy vanilla ice cream (we love nada moo!) or fresh whipped coconut cream.

If you love this recipe, you might also like:

Peanut Butter and Banana Cookies

LIsa’s Chocolate Amaze-Ballz

Good Clean Banana Bread

Homemade Matcha Ice Cream

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This Almond-Espresso Smoothie is delicious, nutritious and ultra energizing. It makes a quick and easy breakfast on-the-go, or a lovely afternoon pick-me-up. You can use decaf coffee if you want to dial it down.

Why We Love This:

Maca is an adaptogen that helps the body adapt to stress while also increasing energy, stamina and libido. Nutritionally, maca is great source of vitamin C, vitamin B6, iron, potassium, manganese and copper. Studies have shown that maca can enhance mood and improve brain function. Combined with the espresso and almond butter this is one energy-packed smoothie!

Almond-Espresso Smoothie

Ingredients

• 2 shots of espresso or 1/3 cup strong brewed coffee, chilled

• 2 tbsp full fat coconut milk

• 1/2 cup unsweetened almond milk, or oat milk (more if needed for desired consistency)

• 1 banana

• 2 tbsp almond butter (or nut butter of your choice)

• 1–2 tsp maca powder

• 1/8 tsp cinnamon

• 1 pitted Medjool date

• 1 tbsp chia seeds or ground flax seeds

• Pinch of sea salt

• Handful of ice cubes

• 1 tbsp cacao nibs (optional, for topping)

Instructions:

Place all ingredients except for the cacao nibs (if using) into your blender. Blend until smooth and creamy. Pour into a glass and serve immediately. Top with the cacao nibs. Enjoy the energy boost.

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Photo Credit: National Geographic

Blue Zones are places throughout the world where residents live longer, are happier and healthier.

Here’s a book that we can’t stop talking about!

As healthy living enthusiasts and founders of Good Clean Food, we are continually referencing The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest. Written by Dan Buettner and published by National Geographic, this fascinating book reveals the common cultural, nutritional, and lifestyle strategies embraced by the world’s centenarians (people who are at least one hundred years old) living in areas he has coined as “The Blue Zones” - Sardinia, Italy; Loma Linda, California; Nicoya, Costa Rica; Okinawa, Japan; and Ikaria, Greece.

Here are the 9 “lessons” of the world’s longest living people, and a Blue Zone recipe below:

Eat A Plant-Rich Diet: Dan Buettner uses the words "Plant-Slant" to describe The Blue Zone diet - which is a term we love and live by and Good Clean Food! Blue Zone residents eat a mostly plant-based diet that includes plenty of fruits, vegetables, beans, nuts, and whole grains. These foods contain omega 3-fatty acids, fiber, vitamins, minerals, and powerful antioxidants that help decrease inflammation and protect you from chronic disease - like heart disease, diabetes, and cancer. Animal foods aren’t avoided in the Blue Zones – they eat small portions of meat and fish a few times per month.

80% Rule: “Hara hachi bu” is a Japanese term that means “Eat until you're 80% full.” Eating with mindfulness, intention and awareness is one significant characteristic that has been proven to aid in longevity rates among Okinawans. Research shows that it takes 15-20 minute for the brain to register that your body has had enough to eat. Practicing Hari hachi bu, during every meal prevents over-eating and obesity related illnesses.

Drink Wine: Centenarians in Sardinia, Italy drink red wine every day at 5 pm. The Okinawans love their saki. Blue Zones studies show that enjoying a glass or two of wine a day increases your antioxidant intake, helps prevent heart disease, and is associated with an increased chance of maintaining cognitive abilities into old age. Of course, moderation is key - six ounces of wine is considered a glass and drinking too much can be associated with negative health effects.

Move Naturally: Have you heard the phrase “sitting is the new smoking”? As in - it’s definitely not good for your health to sit for extended periods of time. Lack of physical activity and prolonged sitting is linked to weight gain, obesity, and increased mortality. Be sure to look for opportunities to add movement into your regular daily routine.The world’s longest living people live active lives that include daily physical activities, like gardening, walking, and manual tasks. On average they move or walk 20 minutes of every hour during the day.

Have Purpose: People in Blue Zones tend to have a strong sense of their life purpose, known as “ikigai” in Okinawa or “plan de vida” in Nicoya, which loosely translates to “why I wake up in the morning.”
According to Dan Buettner, knowing your sense of purpose, and being able to articulate it, is worth up to seven years of extra life expectancy.

Down Shift. Stress is a major cause of disease and unhappiness our world today. It leads to chronic inflammation, associated with every major age-related disease. Stress is a part of daily life and even people living in the Blue Zones experience stress, but it’s how they manage it that makes all the difference. The world’s longest-lived people have routine and rituals for shedding stress, and always sleep at least 8 hours a night.

Family First: In the Blue Zones, families are kept close. Elderly family members often remain living in the home with other family members, or live nearby. Grandparents have a strong role in raising grandchildren and even great, great grandchildren! They commit to a life partner, invest lots of time and loving energy into their children, and gather together at mealtime with family and friends.

Find Your Tribe: We all know the benefits of having friends and finding your tribe. And being with a tribe that promotes supportive, happy and healthy behaviors is even more vital. Other life-affirming habits of Blue Zones people are daily social interactions, a strong cultural community, and spiritual or religious connection.

Blue Zone Recipe: Minty Quinoa Tabbouleh

Ingredients:

• 3 cups cooked quinoa

• 1 ½ cups cherry tomatoes, quartered

• 1 cucumber, chopped into small pieces

• ⅓ cup fresh parsley, chopped

• 1 lemon, halved

• 1 ½ cans no-salt canned cannellini beans, rinsed

• 1 green onion, chopped

• ⅓ cup fresh mint, chopped

• Salt & pepper to taste

Instructions:

Prepared the quinoa according to instructions, allow to cool

In a bowl, add quinoa, drained beans, cherry tomatoes, cucumber, juice from the lemon, parsley and season with salt & pepper.

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Buddha Bowls

Also known as hippie bowls, nourish bowls, macro bowls or grain bowls - are a staple in our Good Clean Kitchen. They make the most satisfying and flavorful meals and are filled with vibrant, healthy ingredients.  A Buddha bowl is basically a one-bowl meal (usually vegetarian or vegan) that includes whole grains, legumes, fresh and roasted veggies, plant protein, lots of greens and a delicious dressing.

There are a few different explanations for why this dish refers to Buddha. We weren’t sure - so we looked it up!

1. A Buddha bowl is the presentation of a perfectly balanced meal – where balance is a key Buddhist concept.

2. It refers the story of how Buddha carried a bowl with him on his journeys and accepted food as donations, which he would eat at the end of the day.

3. The round shape, and generous overflowing portions resembling the image of the laughing Buddha .

Ingredients We Love:

• Greens: like spinach or kale

• Roasted Veggies: like carrots, butternut, yams, purple potatoes, broccoli, brussels

• Fresh Veggies: like purple cabbage, cucumber, raw carrots, radish, daikon

• Plant Protein: like chickpeas, beans, tofu, tempeh or edamame

• Grains: like quinoa (actually a seed!), brown rice, bulgur, barley

• Healthy fats: avocado, nuts and seeds

• Special sauce or dressing 

Build Your Own Buddha Bowl:

This Buddha bowl recipe is super fresh and delicious. The rice, veggies and dressing can be made or prepped in advance and stored in separate containers in the refrigerator- so it's great for meal prep.

Sesame Carrot Buddha Bowl

Ingredients (makes 4 bowls)

Rice and Veggies:

• 1 cup short-grain brown rice (quinoa also works here)

• 1 cup frozen shelled edamame

• 1 cup snap peas cut to bite size pieces

• 1 -2 tablespoons tamari or soy sauce, to taste

• 1 cup chopped red cabbage, raw

• 2 cups finely chopped spinach or or kale (ribs removed), raw

Garnishes:

• 1 small cucumber, thinly sliced

• Green onion, thinly sliced

• Grated carrots, raw

• Sesame seeds

• Sea salt and pepper to taste

Carrot Ginger Dressing:

• 1/4 cup extra-virgin olive oil

• 1/4 cup rice vinegar

• 2 large carrots, peeled and chopped

• 2 tablespoons chopped fresh ginger

• 2 tablespoons lime juice

• 1 tablespoon maple syrup, more to taste

• 2 teaspoons toasted sesame oil

• ¼ teaspoon salt, more to taste

Instructions:

Make the dressing: In a blender, combine all of the salad dressing ingredients as listed. Bend until completely smooth. Taste, and add additional salt or maple to taste.

Make the rice. When the rice is done, add the edamame and snap peas and allow them to steam in the pot while the rice rests for 3-5 minutes. Season to taste with 1 to 2 tablespoons of tamari or soy sauce, and stir to combine.

Divide the rice mixture and the raw veggies (cabbage and kale or spinach) into 4 bowls. Drizzle lightly with carrot ginger dressing.top with sliced green onion, and thinly sliced cucumbers.

When you’re ready to serve, add avocado slices, a sprinkle of salt and a generous sprinkle of sesame seeds. Top with sliced green onion, cucumbers and grated carrots.

TIP: If you are pressed for time, you can skip making the dressing and drizzle your Buddha Bowl with some sesame oil and tamari.

Did you make this recipe?

Please let us know how it turned out! Share a picture on Instagram with the hashtag #goodcleanfooddelivered. We love seeing your creations!

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Watermelon Margaritas

Ingredients:

• 2-3 cups fresh watermelon

• 4 ounces white agave tequila

• 1 ounce fresh lime juice

• 2 teaspoons pure maple syrup (optional - if you like more sweetness)

• 6-8 leaves of fresh mint, muddled

• Slice of watermelon + fresh mint for serving (optional)

Instructions:

In a blender, combine the watermelon, tequila, lime juice and maple. Blend until smooth. (Straining is optional to get rid of any pulp, but we don’t bother!)

Add the mint to the bottom of two glasses and muddle the mint using a muddler (or the bottom of wooden spoon).

Fill the glass with ice and pour the watermelon mix over the ice.

Garnish each glass with a watermelon wedge and fresh mint leaf.

CHEERS!

These quick and easy zucchini noodles make an awesome salad, side dish or base for a healthy vegan meal. If you're a fan of Asian style noodles, you'll love these Tahini Zoodles. They're so easy to make (takes less than 10 minutes!) and are packed with good-for-you nutrition and flavor.

We love serving these zoodles garnished with arugula, micro-greens, pine nuts and a lttle sprinkle of red chili flakes as a summer-time salad. It’s also great paired with baked tofu for a heartier meal.

Plus, it’s a bonus that it feels like pasta, but is actually just a bowl full of light and delicious veggies!

Quick And Easy Tahini Zoodles

Equipment needed: Spiralizer

Ingredients:

For the dressing:

• 1/4 cup tahini (A smooth tahini works best. We like the 365 Whole Foods Brand)

• 2 Tbls high quality olive oil

• Juice of one lemon (about 2 Tbls)

• 1 tsp toasted sesame oil

• 1 tsp maple syrup

• 1/2 tsp garlic powder

• 1/4 tsp sea salt (more to taste)

• Water to thin as needed (about 3 Tbls)
  

For the zoodles

• 2 large zucchini, spiralized (You could also use a regular pasta or brown rice pasta- notes below)

For the garnish:

• 1/4 cup toasted pine nuts

• Pinch of red chili flakes

• Handful of arugula

• Sprinkle of micro greens
  

Instructions

Whisk together the dressing ingredients (minus the water) until smooth and creamy. Add water, 1 tablespoon at a time, and stir until you get the consistency you like

Spiralize the zucchini into zoodles using a spiralizer

Add the zucchini zoodles (raw) to a bowl and top with dressing. Toss to combine until the zoodles are lightly coated in the sauce. Divide among plates and garnish with arugula, micro greens, chili flakes + pine nuts if using.

NOTE: You could also use any kind of noodles you wish. We serve this dish at room temperature because the zucchini noodles are best raw. You could serve warm if you use rice or pasta noodles.

If you love this delicious Tahini Zoodles recipe you might also like:

GCF Superfood Salad

Thai Quinoa Salad

Summer Tabbouleh Salad

Healthy Zucchini Muffins

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This Chocolate Cherry Smoothie is the perfect summer shake. You can enjoy it all year long by using frozen cherries or use the in-season fresh picks from your Farmer’s Market. We love it for breakfast - to start the morning with enough healthy fats to sustain you through lunch, plus get a big dose of nutrition from the cacao and the cherries.

Why We Love This:

Cherries are incredibly rich in antioxidants. You hear us talk a lot about antioxidant-rich foods here at Good Clean Food, and for a good reason. Eating a diet rich in antioxidants is one of the best ways to reduce your risk of illness and chronic inflammation in the body. Cherries are also high in vitamins and minerals such as potassium, calcium, vitamin A, and folic acid.

Cherries can also help you sleep! Cherries are one of the few foods that contain melatonin, a hormone naturally produced by the body to help regulate our sleep cycle. Ideally, our bodies produce enough melatonin to help us sleep well. But because of the “busyness” of today’s world, blue light exposure from technology and lack of sunlight exposure - our melatonin production can get compromised. Consuming foods like cherries can assist our bodies in regulating these sleep cycles!

We also love that cherries are low on the glycemic index compared to other fruits, meaning they don’t have a negative impact on your blood sugar and insulin levels.

Plus, we always find that adding cacao to our smoothie makes us feel a bit happier and more energized. It’s the mood boosting "feel good" endorphins from the cacao kicking in!

Cherry Chocolate Smoothie

Ingredients:

• 6-8 frozen sweet dark cherries

• 1 cup oat milk or nut milk of choice

• 1/4 cup cauliflower

• 1 Tbsp cacao powder

• 1 date

• 1 Tbsp almond butter

• 2 tsp hemp hearts

• 1 tsp cacao nibs

• 1/4 cup spinach

Add all ingredients to a blender. Blend on high until creamy and smooth.

More Smoothie Recipes From Our Kitchen:

The Best Green Smoothie

Hormone Balancing Cinnamon Maca Smoothie

Blueberry Beauty Smoothie

Beet And Berry Smoothie

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How To Start Meditating {Lisa’s Tips}

When I meditate my day goes better. I have more energy and I feel less stress. I am more creative and focused in my work. I am more compassionate with myself and others. Meditation, even ten minutes in the morning, gives me a sense of ease and positivity that carries me through the day.

Many of my clients resist starting meditation because they feel like they "don't have time", they “can’t sit still” or they don't think they are "doing it right".

I can totally relate to all of those challenges! For years, I just dabbled with my meditation practice. I KNEW that meditation was an important key to my overall health and wellness, in the same way that exercise and nutrition are essential components. But I didn't have the same powerful habits in place for daily meditation as I did for my exercise and nutrition routines. Creating the HABIT was the key for me to finally start meditating daily even though I had tried a million times before.

My practice is super simple:

I wake up an hour earlier than the rest of my family. (Don't worry, you can meditate at any time of day that works for you!) It just works best for me first thing in the morning, and I find that I am more rested after meditation, than if I got that extra hour of sleep. I grab a cup of coffee, and sit down in the same spot every day, spine aligned, legs crossed. I bring my attention to my breath. Sometimes I use a mantra like 'So Hum', if my mind is really wandering around and I need to gently steer it back to my breath. My goal is to meditate for 5 minutes, but I usually sit for 10-20 minutes. That's it! 

Here's how to get started:

• Get Settled: Find a quiet place where you can relax.

• Breathe deeply: Take five deep breaths, in through your nose and out through your mouth, on the last exhalation, close your eyes.

• Check in: Settle into your body. Align your posture and take notice of how your body feels.

• Scan your body: Turn your mind inwards and take note of your body from head to toe, acknowledging any tension, and relax those areas. Then turn to your thoughts, notice what comes up without trying to alter them.

• Bring your attention to your breathing: You can count each breath, one (in), two (out), three (in) and so on, or use a mantra. If you notice your mind wandering just gently bring your mind back to the counting or the mantra

Sometimes, I listen to meditation music on Pandora.

Sometimes, I use guided meditations. Here are a few resources that I love:

• Headspace: Meditation Made Simple

• Oprah and Deepak 21 Day Meditation Challenge

• Calm : For Meditation, Sleep Relaxation

On the rare occasion that I do miss my practice - I am just not at my best. But don't just take my word for it! There is plenty of scientific evidence that suggests that meditation affects the brain and the body in positive ways. Check out the research in the articles below:

• Harvard Study: How Meditation Changes The Brain

• Time Magazine: Strongest Study Yet Shows How Meditation Can Lower The Risk Of Heart Disease

Peace & deep breaths,

Lisa C

What does your meditation practice look like? (Don’t worry if it’s not consistent). Or what questions do you have about meditation? We would love to hear from you!

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