Tasting Tuesdays…

A blog series with new client, writer and foodie, Ali Kennedy (and special guest Buster.)

Day 1. ABUNDANCE

By Ali Kennedy

Is it just me, or does everyone get giddy when a package appears at their front door? Especially when it’s gourmet food that someone else has lovingly and skillfully prepared. 

Giddy is EXACTLY how I felt the other day when I realized our dog Buster wasn’t barking at a passing four-legged imposter, but instead, a spunky young woman delivering culinary delights in a tote. 

That’s when I realized, it’s TUESDAY! The best day of the week. My Tuesday Foods order had arrived (cue happy dance). Thankfully, I’m a regular at OrangeTheory fitness because it took some serious muscle to get the bag from my porch to the kitchen. The tote was literally filled to the brim with an abundance of ready-made meals. 

I’m here to tell you, Tuesday Foods doesn’t mess around. They take two things very seriously: 1. Feeding people abundantly with knock-your-socks-off plant-based meals and 2. Being gentle on the planet. They do both with gusto.

I always relish unpacking Tuesday Foods, and I am happy to report that my husband Mike did NOT beat me to it (this time). He kindly thinks he’s doing me a favor, when in reality, he’s inadvertently swiping a little piece of my joy when he gets to it before me.

There’s something about all of the colorful jars bursting with fresh ingredients and yet-to-be-discovered flavors that sends me to my happy place. Each jar is perfectly layered with a rainbow of fresh foods and is as much an art form as it is delicious ready-made meals. Just the sight of it stimulates my senses, kicking my endorphins into blissful overdrive.  

The sheer abundance of Tuesday Foods’ deliveries truly amazes me. It’s a veritable feast with something for everyone. And they don’t cut corners on anything… quality, quantity, freshness, taste, you name it. Every Tuesday, after I’ve cleared off at least half a shelf in the fridge to display my fresh jars and snacks, the big question becomes what to try FIRST?! This is not a decision I take lightly. On the contrary. I put as much thought and strategy into it as I do any other important life decision 😉. 

That’s when it hits me: eat what everyone else in the house is going to want, but that there is a limited quantity of… (I call this survival of the fittest at the Kennedy compound in Boulder). 

Helloooooo Cherry Almond Vanilla Smoothie! A little blender action, a splash of almond milk and less than a minute later I’m sipping on what tastes like a chocolate-covered cherry. It’s rich, creamy and down right decadent, especially for three o’ clock in the afternoon. Don’t ask me how it tastes like chocolate—there was no evidence of chocolate in the ingredient list—but it does, and it was delicious! 

I chalk the “mystery” chocolate up-to another example of the sheer culinary magic that comes out of the Tuesday Foods kitchen week after week. Bottomline, sign me up for TF’s Cherry Almond Vanilla Smoothie any day…actually make that every day.

• The Tuesday Foodie

A little about me…
Hi! I’m Ali Kennedy, a self proclaimed foodie and lover of plant-based cuisine. While not a vegan persay, I’ve found that the complex flavors in good vegan dishes surpass just about anything else out there. I actively seek-out plant-based menus and recipes for this reason. Since I discovered Tuesday Foods, it’s been nothing short of a foodie love affair… 😍 😋

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

FROM OUR KITCHEN TO YOURS!

We all need more simple, tasty salads in our lives, and this arugula salad with pears fits that description to a “T”!

Arugula is one of our absolute favorite greens and the freshest of the spring season! Rich in vitamins like A, K, and folate, plus chlorophyll, fiber and even water, these leafy greens will help reduce inflammation while also hydrating and detoxifying your body.

The dressing that ties this whole beauty together is a light and tangy vinaigrette, blended with olive oil, lemon, white wine vinegar and a bit of of dijon.

This Arugula Salad comes together quickly, and it works for any meal situation: It’s one of those salads you you wlll want to put out when friends come over for dinner. Or, if you are like us - it's the perfect light and vibrant lunch to eat while sitting at our desks!

Arugula Salad With Pinenuts and Pears

Ingredients:

• 1 Box or bunch of arugula

• Juice of 1/2 lemon

• 2-3 tbsp. Olive oil

• Splash of vinegar (champagne, apple cider, white, whatever you like)

• Salt and pepper, to taste

• 1 tsp. dijon mustard

• 1 ripe pear, sliced

• a few tablespoons of pine nuts

• shaved parmesan (optional)
  

Instructions

1. Whisk together the olive oil, juice from the lemon, vinegar, mustard, salt and pepper in a bowl. Dip an arugula leaf in and taste so you can adjust the flavors to your liking. Once it's ready, pour the box of arugula into a serving bowl and toss well with the dressing. Note: Arugula is very hardy and benefits from a little extra time in the dressing - you can plate the salad after this step.

2. Pour the pine nuts in a pan and toast, stirring or shaking the pan pretty frequently so they don't burn. Once they have a little color, remove from the heat.

3. Slice the pear into bite-sized pieces or matchsticks. Top the greens with pear slices. pine nuts and shaved Parmesan if using.

Chef prepared, nutritionist approved, healthy meals made easy.…

From our kitchen to yours!

Healthy Chocolate Chip Protein Pancakes are the perfect morning treat or weekend brunch recipe. These pancakes are vegan, gluten free, high in protein and most importantly - Delicious!

Enjoy the chocolate and cinnamon flavor with a drizzle of maple syrup and a steamy cup of coffee.

Chocolate Chip Protein Pancakes

Ingredients

• 1 cup flour (we use Bob’s Red Mill 1:1 for gluten free)

• 1/4 cup vegan protein powder (we use K’achava )

• 1 tsp baking powder

• 1/4 tsp sea salt

• 1/8 tsp cinnamon

• 2 Tbsp maple syrup (plus more for serving)

• 1 tsp vanilla extract

• 1 cup water

• 1/2 cup chocolate chips
  

Instructions:
1. In a large bowl, whisk flour, protein powder, baking powder and salt + cinnamon together.
2. Then add maple syrup, vanilla extract and water. Mix until it is well combined and a thick (but pourable) consistency.
3. While the batter is resting, heat up a non-stick pan on medium heat. Use a cooking spray to lightly oil the pan. When the pan is hot, scoop 1/4 cup of batter at a time into the pan.
4. Flip the pancake after 2-3 minutes or until the edges begin to firm up. Cook for about 2-3 minutes on each side or until dry and golden. You may need to adjust the heat to a lower temperature after cooking a few pancakes.

5. Enjoy with toppings of your choice! We love serving with warm maple syrup and fresh berries

Chef prepared, nutritionist approved, healthy meals made easy.…

From our kitchen to yours!

At Tuesday Foods, we are always looking for ways to improve ourselves professionally and personally. It’s good for our work, and it’s good for our souls.

That said - we love listening to a great Podcast because they offer us the opportunity to learn something new, listen to a conversation with a fascinating person, or get inspired in work or life.

These are the 5 podcasts we come back to again and again because they always teach us something or leave us inspired to live life to the fullest.

And of course, we love discovering new ones - so please let us know your favorites!

1. The Knowledge Project - With Shane Parish

This podcast is the definition of “brain food” - full of rich content on finance, investing, entrepreneurship, science, parenting, economics, history, and more. Shane Parish is the host of these “long-form” conversations with the most brilliant minds in the world - featuring fascinating discussions and debate. We always LEARN something!

Our Favorite Episode: Diana Chapman - Trusting Your Instincts

2. Oprah’s Super Soul

Oprah is just the queen of all things inspiring- she has access to the most incredible teachers in wellness and spirituality and knows exactly how to pull out the gems that resonate with everyone. We always feel a little wiser after listening to her Super Soul Conversations.

Our Favorite Episodes: Brene Brown: Rising Strong and Elizabeth Gilbert: The Curiosity Driven Life

3. Rich Roll Podcast

Each week Rich delves deep into all things wellness with some of the brightest and most forward thinking, minds in health, fitness, nutrition, entrepreneurship & spirituality - All of our favorite topics!

Our Favorite Episode: Mastering Mindset: A Deep Dive On Mental Toughness

4. The Daily - The New York Times

For staying up-to-date on the news, we gravitate towards The Daily’s deep-dive reporting on one important issue each day. We always walk away feeling more educated on current events - plus Michael Barbaro’s voice makes us feel calm even when the news is stressful.

5. Arm Chair Expert - Dax Shepherd

We love a good belly laugh - And we find ourselves cracking up during every episode! A gifted interviewer, Dax has an interesting and eclectic mix of guests ranging from celebrities to writers to researchers and his endless curiosity makes each episode thought-provoking (and so funny!).

Our Favorite Episodes: Live: Brene Brown and Esther Perel Returns

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Guess what, we might have beat our “Best Ever Veggie Burger” - with cauliflower and quinoa, sweet potatoes and and almond flour - you would never guess that these spiced and light beauties would pack such a terrific tasty punch.

The accompaniments are a must - but the buns are not. We adore these served on a crisp lettuce wrap, with a dollop of gucamole and a pile of colorful root veggie fries on the side And of course, at Tuesday Foods we always serve our burgers with a “Special Sauce” - and this Vegan Chipotle Ranch rocks!

Here’s how it goes down:

Spicy Cauliflower Sweet Potato Burgers

Ingredients:

• 1 head cauliflower, cut into small florets

• 1 1/2 pounds sweet potatoes peeled and cut into 1-inch pieces

• 1/2 cup cooked quinoa

• 2 Tablespoon olive oil, divided

• 2 teaspoons sea salt, divided

• 2 teaspoons ground cumin, divided

• 1/2 teaspoon cayenne pepper, divided (or more if you like spice!)

• 1/3 cup almond flour

• 1 egg (*flax or aquafaba egg for vegan)

• 2 teaspoons chili powder

• 2 tablespoon cilantro

• Zest of 1 lime

For the guacamole:

• 2 tablespoons lime juice

• 2 avocados mashed

• 2 tsp sea salt

Serving Suggestions:

• your favorite hamburger bun or Bibb Lettuce (If you prefer a lettuce wrap)

• guacamole or chipotle ranch dressing

• micro-greens, cilantro, scallions

• shredded cabbage

• jalapeno slices or Sriracha (if you like it spicy)
  

Instructions:

1. Preheat the oven to 425 degrees F.

2. On a parchment-lined baking sheet, toss the cauliflower with 1 tablespoon of olive oil, 1 teaspoon ground cumin, 1 teaspoon salt and 1/4 teaspoon cayenne. On a second parchment-lines sheet pan, toss the sweet potatoes with 1 tablespoon olive oil, 1 teaspoon ground cumin, 1 teaspoon salt and 1/4 teaspoon cayenne. Transfer the pans to the oven and roast until the veggies are lightly browned and caramelized, about 30 minutes. (Keep the oven on)

3. Transfer half the sweet potatoes and all the cauliflower to a food processor and pulse until a coarse dough forms, with still a few chunks of cauli. Set aside in a large mixing bowl, along with the remaining sweet potatoes, quinoa, almond flour, egg (or vegan substitute), chili powder, cilantro and lime zest. Fold the mixture together until well-incorporated.

4. Form the mixture into 5 or 6 thick 3-inch patties and set aside on a plate. The mixture will be rather sticky. Refrigerate for 20 minutes uncovered, until the burger mixture is cool and firm.

5. Meanwhile, make the Guacamole: In a small mixing bowl, mash the avocado with the lime juice and a generous pinch of salt until coarsely combined.

6. Heat a cast iron skillet over a medium-high heat. Add a thin layer of olive oil. Add the veggie burgers (3 at a time) and cook until the top has set, and it is starting to become golden about 4 minutes. Flip the burgers and continue. These are going to feel very mushy at this stage, so if they’re misshapen after you add them to the pan, and/or after you flip, just use a silicon spatula to gently nudge the sides back into a round patty shape.

7. Transfer to a parchment lined baking sheet and bake in the oven for 10 to 15 minutes, or until firm and cooked through.

7. Top each bun or lettuce wrap with a burger, followed by a generous dollop of the guacamole, micro-greens, herbs or any toppings you enjoy. We love this served with a generous with cilantro and scallions and our “Special Sauce” - Vegan Chipotle Ranch, recipe below.

The Special Sauce {Vegan Chipotle Ranch}

Ingredients:

• 1 cup raw cashews (soaked in hot water 30 minutes, or overnight in cool water)

• 2/3 cup unsweetened almond milk

• 2 tsp lemon juice

• 1 clove garlic, peeled

• 1/2 tsp sea salt (plus more to taste)

• 1 chipotle pepper in adobo sauce (reserve the sauce to adjust spice level)

• 1/4 tsp onion powder

• 1 tsp apple cider vinegar

• 1/2 tsp maple syrup, (more to taste)

• 2 Tbsp fresh minced dill (or 2 tsp dried)
  

Instructions:

1. Soak cashews in very hot water for 30 minutes. While cashews are soaking, measure out almond milk and add lemon juice and set aside to curdle (this is to make a vegan buttermilk)

2. Drain and rinse cashews, then transfer to a blender and add almond "buttermilk," garlic, salt, pepper, onion powder, vinegar, maple syrup, and ground chipotle chile. Blend on high for 1-2 minutes or until very creamy and smooth, stopping to scrape down sides as needed. Chop dill by hand and add to blender at the end – pulse just enough to combine, but so you can still see green flecks.

3. Taste and adjust flavor as needed - adding more salt to taste, ground chipotle or adobo sauce for heat, maple syrup for sweetness, lemon juice or vinegar for acidity, garlic for garlic flavor, or herbs for a more herbal flavor.

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This mini skillet brownie is easy to make and the perfect delicious chocolate dessert for two. Perfect for date night , Valentine’s Day or just because!

Brownies are notorious for being difficult to get just right. But we promise you...These are ridiculously good. Dense, nutty, with a crispy crust. No one will ever guess these are vegan and gluten-free.

This recipe is measured for a 5 inch “mini skillet” You can double the recipe for 2 minis, or 1, 10 inch skillet.

You can order one here: Mini Skillet

Skillet Brownie For Two {Vegan + Gluten-Free}

Ingredients

• 1/4 cup vegan butter melted (we use earth balance or myokos)

• 1/3 cup coconut sugar

• 2 Tablespoons oat milk (we love MALK brand)

• 1/2 Tablespoon ground flax

• 1 teaspoon vanilla extract

• 6 Tablespoons Bobs 1 :1 Gluten-Free Flour

• 2 Tablespoons cacao powder

• 1/2 teaspoon pink Himalayan salt

• 1/4 teaspoon baking powder

• 1/4 cup vegan chocolate chips (we love HU chunks)

• 1/4 cup chopped walnuts (optional)

Instructions:
1. Preheat the oven to 350F and lightly grease a mini cast iron skillet.

2. Begin by melting the vegan butter. Then place it into a mixing bowl and whisk in the maple sugar to dissolve. Next, add in the oat milk, ground flax, and vanilla and whisk together.

3. Add the dry ingredients to the mixing bowl including the gluten-free flour, cocoa powder, baking powder, and salt. Whisk together until a thick brownie batter forms. Then, add in the chocolate chips and walnuts and gently fold into the batter.

4. Now, add the brownie batter to the cast iron skillet and use a spatula to smooth. Place in the oven, and bake for 20-25 minutes until cooked on the outside and slightly undercooked from the center. Remove from the oven and let cool for 5 minutes to allow the middle to set.

5. Serve warm (right out of the pan!) Delicious with vanilla ice cream and or strawberries.

More Vegan Treats:

If you love these Skillet Brownies, try one of these delicious treats next!

Chocolate Tahini Bliss Bars

Banana Chocolate Chip Muffins

Zucchini Brownies

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Pink Tahini is one of our all-time favorite dressings and dips. We get rave reviews on it from clients, as well. The recipe originates from Syria (called Mutabal Shawandar) and is popular in Middle Eastern cuisine.

The beautiful deep pink color comes from the addition of roasted beets. It’s vegan and packed with nutrients, but also deliciously creamy and tangy. And it’s so versatile! Enjoy it with warm pita or cut-up veggies, over quinoa salad with mint and toasted walnuts or simply drizzle it over a any green salad.

Make a large batch and store it for up to two weeks, refrigerated in a sealed glass container. That way a healthy salad or vegetable becomes an easy, fast and tasty snack or meal option.

Enjoy!

Pink Tahini Dressing

• 1 medium sized red beet, trimmed and scrubbed

• 2 tablespoons smooth tahini (we like the Whole Foods, 365 brand)

• 1 teaspoon sea salt

• 2 teaspoons Dijon mustard

• 2 1/2 tablespoons apple cider vinegar

• 1 small clove garlic, minced

• 1/2 cup water
  

Instructions

1. Preheat your oven to 400F. Rub the beet with a light coating of olive oil. Wrap the beet tightly in foil or parchment. Roast it for 45 minutes-1 hour, or until it's completely tender when pierced with a knife. Allow to cool for about fifteen minutes - then run it under cold water to remove the skin. Cut the beet into quarters.

2. Blend the beet and all remaining ingredients in a blender or a food processor till they’re completely smooth. Adjust the salt as needed. If the dressing is too thick, add in water by the teaspoon.

3. Serve the dressing over salads, bowls, or as a dip for veggies.

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At Tuesday Foods, our team is dedicated to living vibrantly and feeling good.  Whether it’s getting stronger at the gym, improving our relationships, sticking to our meditation practice, or expanding our knowledge by taking a class or reading a great book – the overall goal is to feel awesome. Our health and vitality is no different, and taking dietary supplements (along with eating good clean food!)  - is something that we use every day to improve our health, and help us feel our absolute best.

There are 13 essential vitamins and 16 minerals that our bodies need to function optimally. In addition to that, we need proper levels of protein for muscle growth, cellular repair and hormone production, complex carbohydrates for energy, omega-3 fatty acids for brain and heart health, and the right balance of bacteria in the gut to make sure it’s all being digested and absorbed smoothly.

Ideally, our diet would provide us with everything we need, but this isn’t always possible! Busy schedules, on-the-go eating, varied soil quality, lack of access to organic foods, sickness, allergies, or food intolerances can all lead to less than stellar intake. (Plus, no one’s perfect every day!)

That’s where dietary supplements come in. Taking Vitamins, minerals and herbs can be a useful way to fill nutritional gaps in your diet, support your body and help you feel your very best.

The best supplements to take daily are those nutrients that may be lacking in your body due to diet and/or environment. Of course, this is why your supplement plan should be individualized based on your needs. Talk to your doctor or a nutritionist about nutrient testing if you suspect that you are deficient.

Here are some of the products we love, and a glossary of terms below….

Everyday, For Optimal Health

1. B Complex

2. Vitamin D3

3. Omega 3 Fatty Acids, DHA and EPA

4. Probiotics

For Immunity:

1. Buffered Vitamin C

2. Bee Keeper’s B Immune Propolis Spray

3. Reishi Spore Extract

3. Probiotics

When We Feel Stressed Out:

1. B Complex

2. Magnesium

3. L-Theanine

For Inflammation:

1. Turmeric

2. Omega 3 Fatty Acids, DHA and EPA

3. Vitamin D3

For sleep:

1.Magnesium

2. Melatonin

3. L-theanine

Other Products We Love:

1. Essential oils - (We like Wisdom Of The Earth)

• Sweet Birch - For chronically sore, over worked muscles

• Laurel Leaf Oil - For everything!

• Ginger - For digestion and tummy support

2. Trace Minerals

3. Athletic Greens (or morning greens)

4. 1906 THC dros: “Midnight” or “Chill” when desperate for a good night’s sleep (we use these very sparingly!)

Glossary Of Terms From Dr. Frank Lipman:

B Complex:

“Picture B Complex like a beehive, made up of 11 nutrient worker bees, creating and sustaining your body’s energy supply by helping to break down proteins, fats and carbohydrates. The busy B’s activities keep heart health and immunity humming and therapeutic doses are also a great treatment for a headache, fatigue, mood, stress and menstrual disorders. With B vitamins involved in so many of the body’s operations, it’s easy to see how coming up short can easily affect how well you feel on a given day, so treating your body to a B Complex supplement is a virtual no-brainer. This is particularly key if you follow a vegetarian or vegan diet which might be short on B’s.”

When buying a B Complex Vitamin, keep in mind that many of us have a genetic mutation that makes it difficult to process the B Vitamins - The MTFHR Gene - So look for methylated forms of folate and B12 for maximum benefit.

Vitamin D3:

“The Vitamin D deficiency is epidemic, with up to 80 percent of modern day humans being deficient or suboptimal in their intake. Depending on what is in your multivitamin, I recommend taking additional vitamin D. Vitamin D3 improves metabolism by influencing more than 200 different genes that can prevent and treat diabetes and metabolic syndrome. For serious deficiencies, you may need more vitamin D, as much as 5,000 to 10,000 IU a day for 3 months or more. Do this with your doctor’s supervision, if needed.” -

Ideally your levels should be in the optimal levels of 50-80 ng/ml. Have your Dr. check your levels to determine supplement needs.

Omega 3 Fatty Acids, EPA and DHA:

“Fish oil supplements are rich in the essential omega-3 fatty acids EPA and DHA, which are vital to good health. They support your body’s ability to prevent chronic diseases and help protect it against inflammation. They also promote a stronger immune system; they support cardiovascular, joint and vision health; they strengthen skin, hair, and nails; they enhance nutrient absorption and metabolic function; and they help with attention, mood and memory skills. In short, fish oil is seriously good stuff. As with Vitamin D, you can’t make your own omega-3 fatty acids, so you’ve got to get it from outside sources. Fatty fish and fish oil supplements are your best bets, particularly because many fatty fish are contaminated with mercury and other nasty stuff. Indulge in fish oil supplements instead!”

Choose a high quality fish oil to ensure purity and removal of toxins,heavy metals and pesticides.

Magnesium:

“Magnesium is a mineral that is responsible for the correct metabolic function of over 350 enzymes in the body. You’ll find it in leafy green vegetables, nuts, seeds, legumes and even dark chocolate. Spinach, pumpkin seeds and black beans are especially high in magnesium too. Still, many of us fall short. So what can magnesium do for you? It will help you unwind, relax aching and tense muscles, keep blood pressure in check and ease constipation.” -

Probiotics:

“Probiotics are the naturally occurring ‘good’ bacteria that live in your gut and play a significant role in your total wellness. When you’re healthy, your intestinal tract hosts a battalion of more than 100 trillion friendly bacteria, who spend their days aiding digestion, boosting your immune system and consuming bad bacteria. They manufacture key nutrients and limit the growth of yeast and unhealthy bacteria — and, in their spare time, they also help inhibit bouts of lactose intolerance, poor digestion and diarrhea. But as strong as your belly battalion might be, poor diet, stress, pollution and antibiotic use can wipe out the good guys – so it’s up to you to fortify and repopulate your gut with healthy bacteria. That’s where probiotics come in: a daily dose is a fantastic way to swiftly and significantly improve digestion and strengthen immunity – no prescription required! Side effects are rare, although some people may initially experience some gas and bloating, which usually subsides within a few days.” - Dr. Frank Lipman

Include fermented foods like saurkraut, yogurt, kefir, kombucha, sauerkraut, pickles, miso, tempeh, kimchi, amd sourdough bread in your diet. If you feel like you are not getting enough, supplement with a high quality probiotic with the two most common beneficial bacteria, Lactobacillus and Bifidobacteria.

L-Theanine:

“L-theanine supplements are nature’s “chill pills.” Found primarily in tea, L-theanine is an amino acid that helps calm the nervous system. It’s also thought to be the secret to tea’s subtle calming effects despite the caffeination. While it can help improve your quality of sleep, L-theanine is also helpful for reducing anxiety levels. These days, with so many people stressed to the max, it’s an effective, drug-free alternative that enables you to take the edge off anytime the need arises.”

Turmeric (Curcumin):

“Turmeric, that wonderful, mild-mannered root that gives curries their yellow color, is the Superman of the spice world. Turmeric root contains curcumin, which helps reduce inflammation. When you stop inflammation in its tracks, a lot of good-things follow, like reductions in pain and fatigue and improvement in mood and cognitive function. Curcumin also interrupts the normal progression of cancer cells and is found in most traditional anti-cancer herbal formulas. If I had to choose one single herb for all possible health needs, I would choose turmeric. It’s a winner.”

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Today we are sharing one of the most beloved recipes on our Tuesday Foods Menu…our Spring Pesto Noodle Bowl!

We don’t know of any meal that’s more classically spring than pesto and pasta. Especially a homemade sweet pea pesto that’s tossed with lemony chickpeas, roasted butternut squash, fresh spinach and perfect fusilli noodles.

This is a special dish that we make over and over again.….If you love a simple meal, with lots of flavor, and in-season produce (YES!) then this Spring Pesto Noodle Bowl is going to be a hit.

The star of this lovely dish is our vegan sweet pea and walnut pesto. We love pesto, and tend to put it on just about everything - sandwiches, scrambled eggs, toasted sourdough bread, or as a dip for fresh veggies. Pesto is a staple in our Tuesday Foods kitchen - almost everything tastes better with a dollop or two!

Pesto Noodle Bowl

Ingredients:

• 1-1.5 cups cubed butternut squash

• 1-2 tsp extra virgin olive oil

• 4-6 ounces fussili pasta (we like jovial brand for gluten free)

• 1/4 cup pea pesto (recipe below)

• 1 can chickpeas,drained and rinsed

• 1/4 cup fresh parsley, chopped

• 1/2 of 1 lemon, juiced

• 1 -2 cups fresh spinach for serving

• salt and pepper to taste

For the pesto:

• 2 cups fresh or frozen sweet peas (1 10-ounce bag frozen peas)

• 1 large garlic clove

• 1/2 cup lightly packed fresh basil

• 1/2 cup fresh spinach leaves

• 1/4 cup toasted walnuts

• 2 tablespoons fresh lemon juice

• Salt and freshly ground black pepper

• 2 tablespoons extra virgin olive oil

Instructions

STEP 1

Heat the oven to 400 degrees. Toss the butternut cubes on a baking sheet lined with parchment with olive oil, salt and pepper. Roast for 20-25 mins or until tender.

STEP 2

Cook the peas in the boiling water until bright green and tender, about 2-3 minutes. Transfer to the bowl of ice water to cool (this will preserve their color). Drain.

Toast the walnuts on the stove top in a saute pan ,over medium - high heat. (Careful not to burn!)

In a food processor with the motor running, finely chop the garlic. Add the peas, mint, walnuts and lemon juice, and season with salt and pepper. Process to a paste. Scrape down the sides. With the machine running, drizzle in the extra virgin olive oil. Taste and season with additional salt, pepper and/or lemon juice, if needed.

STEP 3

Rinse and drain the chickpeas. In a small bowl toss the chickpeas with parsley, lemon juice + a little salt and pepper to taste.

STEP 4

Meanwhile, cook the pasta following pack instructions. Drain, reserving a little of the cooking water, then in a large bowl toss with the pesto. Use a little of the cooking water to thin the sauce if desired. Toss in 1-2 cups fresh spinach, chickpeas and roasted butternut, and toss. Finish with a little salt and pepper to taste.

If you like this recipe, you might also love:

Steamed Artichokes With Herby Tahini Dip

Quick And Easy Tahini Zoodles

Easy To Make Spring Rolls

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This Apple Pie Protein Smoothie is loaded with healthy ingredients. The apple creates the flavor and provides vitamin c, and fiber, the nut butter and hemp are full of plant powered protein and healthy fats, banana adds natural sweetness and potassium, and the walnuts give you antioxidants, healthy fats and minerals.

And the spices? Well…they give you the apple pie.

Apple Pie Protein smoothie:

Ingredients:

• 1 medium honey crisp or Granny Smith apple

• 1 medium frozen banana

• 1 T almond butter

• 1 T walnuts

• 1/2 cup oats + pinch of sea salt

• 1 teaspoon vanilla.

• pinch of cinnamon

• 1 cup nut milk (more or less to desired consistency)

• 1 T hemp seeds (for garnish)

• Optional addition: 1 tablespoon vanilla protein powder

Place all the ingredients in a blender and blend until smooth. Top with a sprinkle of hemp seeds and enjoy!

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Straight from vegan dessert heavan.....Chocolate Tahini Bliss Bars!

These wonderful treats have three gorgeous layers – a nutty base, a tahini caramel filling and a smooth, chocolaty top. They’re fun to put together and look pretty impressive!

Plus, we're always looking to satisfy that sweet tooth in a way that shows our bodies some love as well, and these bars couldn’t be more on point.

Each ingredient in these Chocolate Tahini Bliss Bars is feeding our bodies nutrients, vitamins and minerals so we feel like we are glowing from the inside out! Dark chocolate is one of the world's best sources of antioxidants, and provides a nice dose manganese and magnesium. Almonds and nut butter provide plenty of plant-powered protein which leaves us feeling energized, not lethargic. Dates give the bars a natural sweetness plus fiber, helping to regulate blood sugar. Plus we’re getting skin-loving and inflammation reducing healthy fats from the coconut oil and tahini.

Enjoy the sweet, healthy goodness!

Chocolate Tahini Bliss Bars

Ingredients:

Base Layer:

• 2 cups almonds

• 22 big juicy pitted medjool dates

• 2 heaping tablespoons almond or peanut butter

• A generous pinch of Himalayan sea salt

Filling

• 1 tablespoons of coconut oil

• 1/2 cup smooth tahini (we like 365 brand, sunbutter works here too)

• 8 big juicy pitted medjool dates

Chocolate

• 1/2 tablespoon coconut oil

• 2 cups dark chocolate melted ( we love Hu!)

 To garnish: (optional and feel free to get creative!)

• Malden sea salt

• Goji berries (or chopped tart cranberries)

• Sesame seeds (or pumpkin seeds or chopped pistachios)

Instructions:

1. Line a 8 x 10 baking sheet or pan with baking parchment.

2. To make the base, place the almonds, dates, nut butter and salt into a food processor and pulse until the mixture sticks together.

3. Place the mixture onto the prepared sheet and press down until compact, making sure the mixture is even. We like to use a second pan and parchment to get this layer even and tight. Place into the freezer while you work on next steps.

4. For the filling, place the coconut oil and dates into a small sauce pan over a low heat and cook until the coconut oil has melted. Once melted, add the tahini and place into a food processor and process until smooth. Alternatively use a high speed blender and blender on low to medium until smooth.

5. Once your base is set (this shouldn’t take too long) Pour the filling over the base, smoothing with a spatula until even. Return to the freezer until it has set ~30 minutes.

6. Melt the dark chocolate and remaining coconut oil in a sauce pan over low heat, stirring consistently and making sure not to burn.

7. Once the filling has set, pour over the chocolate topping. If you are adding optional toppings do that at this stage. Place into the fridge for ~30 minutes. It is best not to let the chocolate get too cold before cutting because it will crack.

Remove from fridge and cut into 2 x 2 squares. This treat is rich! Share your square with someone you love.

More Vegan And Gluten Free Recipes We Love:

Banana Chocolate Chip Oat Muffins

Pumpkin Bread Cookies

Seedy Tahini Squares

Tess’s Famous Freezer Fudge

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Here at Tuesday Foods, we are such big fans of smoothies that we serve them all-year-round, even on chilly days during our Colorado winters. They are convenient to make (just pop all the ingredients into the blender), packed with protein, phytonutrients, vitamins, minerals and fiber, and so easy to enjoy on the go.

With a Smoothie Bowl, we get all the good-for-you nutrition of a smoothie - but we serve it extra thick, pour it into a bowl and top it with lots of goodies so there’s more texture, flavor and nutrition, and eat it with a spoon.

Of course, the best part about smoothie bowls is the toppings! We usually like to keep it super clean - adding a spoonful each of gogi berries, cacao nibs, coconut flakes, hemp seeds, and chia seeds for added nutrients, fiber, and protein. The options are truly endless!

We made this Smoothie Bowl with Your Super: Forever Beautiful - Our favorite superfood mix which contains Chia Seeds, Maqui, Acerola, Maca, blueberry powder, and acai. It packs a healthy punch of antioxidants and vitamins!

Smoothie Bowl

Ingredients:

• 1 frozen banana

• 1 cup frozen blueberries

• 1/4 cup nut milk

• 1 Teaspoon Your Super Forever Beautiful Powder (options: frozen acai puree, acai powder or protein powder would work)

• 1 Tablespoon natural peanut butter or nut butter of your choice

Toppings:

• banana slices

• fresh berries (strawberry, blueberrie, blackberry, raspberry or gogi)

• muesli or granola (great for extra crunch)

• coconut, shredded

• cacao nibs

• chia, flax or hemp seeds

Instructions:
Add all ingredients to a blender.
Blend on low, until a thick “swirl” is created in the blender.
Pour into a bowl and top with your favorite toppings!

More Smoothie Recipes:

You can never have too many smoothie recipes, whether in a bowl or in a glass!

Orange Julius Smoothie

Cherry Chocolate

The Best Green Drink

Sweet Spud Smoothie

Enjoy! If you make a Smoothie Bowl let us know by tagging us on @tuesdayfoods.co. We love seeing your creations!

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We are loving this Everything Bagel Seasoned Avocado Toast as a quick, healthy and delicious breakfast or lunch. It’s super easy to make, and tastes just like the beloved Everything Bagel!

All you need is a crunchy piece of whole grain toast, a generous schmear of mashed avocado, a sprinkle of Everything Bagel Seasoning (recipe below), and a dash of cayenne pepper (if you like it spicy) If you’re craving extra protein - add a poached egg for a heartier meal.

You can buy prepared Everything Bagel Seasoning at Whole Foods Or Trader Joe’s, but we like to make our own so we can control the proportions - more sesame, less sodium. Once you have some on hand, you can sprinkle it over almost anything! It's crunchy, nutty and delicious. We love it on avocado toast, sprinkled on a bake potato or roasted veggies, as a garnish for our Classic Hummus , and as a seasoning for scrambled eggs.

Everything {But The Bagel} Avocado Toast

Here’s what you need:

• Toasted bread, your favorite (we like the sprouted seduction bread at Whole Foods, or Sourdough)

• Avocado

• Everything Bagel Seasoning (recipe below)

• Cayenne pepper (If you like a spicy kick)

• Poached egg (optional - for added protein!)

Everything Bagel Seasoning

Ingredients:

• 4 teaspoons white sesame seeds

• 2 teaspoons black sesame seeds

• 2 teaspoons poppy seeds

• 2 teaspoons dried minced garlic

• 2 teaspoons dried minced onion

• 1 teaspoon flaky sea salt, such as Maldon

Instructions:

Mix together the sesame seeds, poppy seeds, garlic, onion, and sea salt. Sprinkle over avocado toast or any of the suggestions above.

You Might Also Like….

Bruschetta Two Ways

Breakfast-A-Go-Go

Golden Glow Hummus

Green Pea Guacamole

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Let’s talk MUFFINS! Banana Chocolate Chip Muffins, to be exact.

While we love a good Banana Bread - these moist, delicious and chocolate-y muffins might just be our new favorite way to use up those ripe bananas.

They are filled with wholesome whole grains, and make the perfect grab-and-go breakfast on busy mornings. We also love them served with a smear of nut butter, and a warm cup of coffee or tea. (peanut butter is so darn good with the banana + chocolate combo!)

This recipe is super EASY. Just mash, measure, mix, bake and enjoy! Freezer-friendly, perfect for meal prep and they make a great addition to lunchboxes for kids!

Banana Chocolate Chip Muffins

Ingredients:

• 2 Flax Eggs: 2 tablespoons flax meal + 6 tablespoons water (sub regular eggs if not vegan)

• 1 cup oat flour

• 1/2 cup almond flour

• 1 cup plus 2 tablespoons rolled oats

• 2 teaspoons baking powder

• 1/2 teaspoon baking soda

• 1 teaspoon salt

• 1 teaspoon cinnamon

• 1/2 cup organic coconut sugar

• 4 very ripe bananas, mashed (about 2 cups)

• 2 teaspoons vanilla extract

• 5 tablespoons coconut oil, melted

• 1/2 cup unsweetened almond milk

• 1 cup dark chocolate chips (we love Hu brand)

• Optional: 1 cup chopped nuts (we like walnuts and pecans)
  

Instructions:

1. Preheat the oven to 350 F.

2. In a small bowl, stir together 2 tablespoons flax meal and 6 tablespoons water. Let sit for 5 minutes to thicken.

3. Whisk together the flour, 1 cup of the oats, baking powder, baking soda, salt, and cinnamon in a small bowl and set aside.

4. In a large bowl, add the coconut sugar, flax eggs, mashed bananas, coconut oil, almond milk, and vanilla and whisk by hand or in a standing mixer until fully combined.

5. Add the flour mixture to the banana mixture 1/2 cup at a time, beating continuously, until smooth, then stir in the chocolate chips. (Fold in walnuts if using.)

6. Line muffin tins with parchment baking cups and fill 3/4 of the way with the muffin mixture, then top with the remaining 2 tablespoons of oats and a few extra chips.

7. Bake for 25 minutes, until a toothpick comes out clean. (or just 15 minutes for mini muffins)

Note: This recipe is vegan and gluten free. Substitutions are noted when appropriate

More Healthy Baking Recipes:

Pumpkin Spice Bread

Healthy Zucchini Muffins

Banana Breakfast Cookies

Chocolate Banana Blender Muffins

Did you make this recipe? Share a photo and tag us @tuesdayfoods.co. We love to see what you are making!

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These Buffalo Cauliflower “Wings” that would be the perfect spicy snack for your Superbowl Party!!

This vegan take on buffalo wings is bursting with flavor and made with whole plant ingredients that nourish you! They’re tender in the center, coated in a light crust and finished with our healthy version of buffalo sauce.

We love these wings served with our Avocado Ranch Dressing, (recipe below) along with a generous portion of veggie crudités.

They’re baked, not fried, and are seriously addictive - You’ve been warned!

Buffalo Cauliflower Wings

Ingredients:
For the cauliflower bites

• 1 cauliflower head, cut into bite-sized pieces
  

For the batter:

• 1 cup plant milk, more if needed (almond or soy work well)

• 3/4 rice cup flour

• 1 tsp onion powder

• 1 tsp garlic powder

• 1/2 tsp salt

• 1/4 tsp paprika

• 1/8 tsp ground black pepper

For the Buffalo sauce:

• 2 tbsp tahini

• 3–4 tbsp hot sauce (Traditionally - Franks Red Hot Sauce is the most popular. We also like Siete Traditional Hot Sauce.)

• 1–2 tsp maple syrup

• 1 tsp soy sauce (use tamari or liquid aminos for gluten free)

• 1 tsp apple cider vinegar

• 1 tsp fresh lemon juice

• 1/8 tsp smoked paprika
  

Instructions

1. Preheat the oven to 450ºF

2. Wash and cut the cauliflower head into bite-sized pieces or florets.

3. Mix the batter ingredients in a bowl until well combined.

4. Dip each floret into the batter and coat evenly. Shake off the excess and place them on a parchment-lined baking sheet.

5. Bake for 20 minutes, flipping over the florets halfway through.

6. Make the Buffalo sauce: Whisk all the ingredients together in a bowl until smooth. Add a dash water to thin if necessary. Adjust seasonings - add more hot sauce if you like it spicier!

7. Toss the baked florets in the sauce, 1 or 2 pieces at a time. Shake off the excess and place them back on the baking sheet.

8. Bake them for another 20 minutes or until golden brown, flipping over the florets halfway through. Serve with veggie crudités and our Avocado Ranch for dipping!

Avocado Ranch Dressing

• 1 cup almond yogurt (plain, unsweetened)

• 1 ripe avocado

• 1 tsp fresh lemon juice

• 1 clove garlic, minced

• 1/4 tsp mustard powder

• 1/4 tsp onion powder

• 1 tsp fresh parsley, chopped

• 1 tsp fresh or dried dill

• 1 tbsp fresh chives, chopped

• salt and pepper to taste
  

Instructions:

1. Add yogurt, avocado, lemon juice, garlic, mustard powder and onion powder to a food processor and blend until smooth. Transfer to a mixing bowl.

2. Gently fold in fresh herbs and season with salt and pepper to taste.
   

You May Like These Too….

Easy Vegetarian Chili

Sweet Potato + Black Bean Burgers

Healthy Charcuterie Board

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“Elegance and beauty can not be separated from health”

Our skin - the largest organ of the body - is an excellent reflection of our internal health and vitality. In fact, the health of our skin, hair and nails can be a strong indicator of our nutritional status because when the body is deprived of nutrients (due to stress, lack of sleep, environmental toxins or poor diet) - our skin, hair and nails are often the first to be affected.

So, to keep looking and feeling our best on the outside, we have to make sure we are nourishing ourselves from the inside - making the statement “you are what you eat” a literal truth.

It was challenging coming up with a list of the foods that are best for beauty, because there are so many! But some foods definitely pack more of a punch than others, so here is a list of our 10 favorites, and why including them in the diet can help us achieve that radiant and youthful glow.

Plus, scroll down for our “Good Morning Beautiful” smoothie recipe. It’s packed with many of our favorite skin loving ingredients!

1. Berries

This is an enormous category of foods with over 400 known varieties! Berries are super nutritionally dense, fiber filled, and packed with antioxidants. Some of our favorites include goji, raspberries, strawberries and blueberries. All of these berries are particularly good sources of vitamin C, especially strawberries which can provide 100% of your recommended daily intake! Goji berries are an amazing source of vitamin A – 1 tbsp of dried goji berries gives you about 300% of the recommended amount of this skin loving vitamin. Vitamin A is so important because it assists with skin cell regeneration, acts as an antioxidant, is great for eye health and stimulates collagen production.

2. Avocado

We think avocados are a miracle of nature, and another great beauty food! They are rich in valuable, healthy fatty acids, skin loving vitamins A, E and C, B vitamins for energy, and loads of antioxidants that can nourish and protect our skin from the inside out and decrease visible signs of aging - fine lines and wrinkles. You can eat avocado on its own with a little sea salt, add it to your favorite smoothie, make a guacamole dip, or put the avocado directly on your face… whatever you do with it, your skin will love it!

3. Brazil Nuts

Brazil nuts are our best bet for getting plenty of selenium in you diet! Selenium is an essential mineral - which means that we have to get it from food. It’s particularly great for hair and nail growth, and can act as an antioxidant and anti-inflammatory. Studies show eating brazil nuts each day provides all the selenium that your body needs. Brazil nuts also contain magnesium, iron, calcium, phosphorus, potassium, healthy fats, and a great dose of vitamin E, so they definitely deserve to be on our beauty food list!

Nuts, in general are a great source of healthy fats, protein, vitamins and minerals which will help to sooth, protect and restore skin. A few of our favorites are almonds, cashews, pistachios and walnuts.

4. Herbs & Spices

There are so many amazing herbs and spices out there that don’t just make our food taste delicious and interesting – but also provide powerful antioxidants, fight infection and are anti-inflammatory. Turmeric, cinnamon, ginger and garlic are a few of our all-time favorites, and we cook with them every week in the Tuesday Foods Kitchen. They are so easy to include in any home cooked meal and they bring the flavor and beauty boosting benefits of your food to the next level!

5. Dark Chocolate

Cacao, and 70% dark chocolate (not the milk chocolate sugary stuff) are really nutritious and great for glowing skin. Dark chocolate is a good source of iron, magnesium, copper and manganese, and also contains zinc, phosphorus and selenium but its main super power is the huge amount of antioxidants it contains. In fact, cacao’s amazing antioxidant profile helps to protect your skin from the sun and prevent UV damage, as well as improving circulation, which encourages new skin growth, repair, hydration and gives your skin a healthy glow.

6. Fermented Foods

Vinegar, as well as other fermented foods like kimchi, sauerkraut, kombucha, miso and coconut yogurt are super healthy and are really beneficial for skin. The live probiotics in these foods help to promote a healthy gut microbiome - which affects EVERYTHING about your health and well being. Acetic acid (which is formed from the fermentation process) is great for balancing blood sugar levels and fighting infection making at an amazing nutrient for keeping skin clear and vibrant. Enjoy these fermented foods daily, and take a high quality probiotic supplement if you feel you aren’t getting enough.

7. Bone Broth

We don't use bone broth in our vegan cooking at Tuesday Foods - but it can be a great nutritional enhancement to skin health. Bone broth is a dietary source of Hyaluronic Acid which can penetrate the deeper layers of the skin keeping the skin hydrated and looking plump. Bone broth also contains collagen which is key nutrient for reducing wrinkles and fine lines, and improving elasticity in the skin as we age.

Here’s some great info and recipe from a source we love…Fed & Fit

8. Spinach

Spinach is a great food for beauty for so many reasons! Its rich in folate (essential for healthy cell growth), high in fiber and high in iron! Iron is especially important for beauty as it is essential for oxygen transport in the blood, and healthy oxygen in your blood stream means oxygen is being delivered to tissues such as skin, hair and nails so that healthy growth can occur. It's important to note that plant sources of iron are less absorbable than the heme-iron that is found in meat. To get the most out of your plant based sources of iron, combine it with lemon juice or something with a high citric acid content - which helps the body with absorption. A glass of lemon water will work!

9. Sweet Potato

Loading up your plate with a variety of brightly colored veggies, especially those rich in vitamin A like sweet potatoes, carrots, and squash, improves and enhances skin color and clarity. Sweet potatoes are also rich in lutein, which is thought to protect the eyes from blue light waves that we are exposed to from technology. So take great care of those peepers with sweet potatoes!

10. Super Seeds: Chia, Flax and Hemp

We refer to chia, flax and hemp as the “Super Seed Trifecta” because these tiny seeds pack a powerful nutritional punch. All three contain several beauty-friendly nutrients such as protein, fiber, zinc, lignans and omega-3 fatty acids that help smooth and clear the skin, reduce fine lines, and prevent dry hair and brittle nails. When consumed regularly, the fatty acids in the seeds lock in moisture to prevent dry, itchy skin - especially if you live in a very dry climate like we do! Another beauty highlight are the lignans, found in flax seeds, which balance hormones (by binding to and removing excess estrogen) helping to keep acne breakouts at bay, and reducing bloat and water retention.

So there you have it! A balanced diet that consists of a wide variety of colorful, natural, organic foods is always best - and we hope this list will help inspire you to include more of our favorite beauty foods in your diet. To get you started, try our “Good Morning Beautiful” recipe below!

And don’t forget, your lifestyle will affect your health and radiance as much as your diet. Always wear a safe mineral sunscreen to protect your skin, use non-toxic skin care products, drink lots of water, exercise, minimize stress, laugh a lot - and and get plenty of beauty sleep!

Sip On This! A Tuesday Foods Smoothie For Radiant Skin.

This "Good Morning Beautiful" smoothie recipe is something we swear by. It’s easy, fresh and all of the ingredients bring the glow.

Ingredients:

• 1 cup water or nut milk of choice

• 1 cup spinach

• 1/2 cup wild blueberries

• 1 date

• 1-2 tablespoons hemp seeds

• 1 tablespoon sun-butter or Nutzo

• 1 brazil nut

• a few walnuts

• 1/2 banana

• Optional: 1 teaspoon Your Super Forever Beautiful
  

More Beauty Food Recipes:

Sweet Potato Fries with Avocado Dip

The Best Green Smoothie

Home Made Veggie Broth

Carrot Ginger Soup

And as always, you can count on us to deliver the glow straight to your door!

Order here, we got you covered.

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This Green Goddess Dip is a favorite in our Tuesday Foods kitchen!

It’s light, yet smooth and creamy, and it has a great kick to it thanks to the lemon and apple cider. The fresh herbs give it a fresh and cleansing feel.

We love this dressing on a big salad with romaine, cucumbers, corn and chickpeas . It would also be good over a simple chopped kale salad.

It makes a delicious dip for veggies - carrots, cucumbers, sweet peppers and broccoli. Or drizzle over a baked sweet potato.

This Green Goddess Dip also makes a tasty addition to a simple grain bowl, with brown rice or quinoa, beans and vegetables. YUM!

Green Goddess Dip {Vegan}

Ingredients:

• 1 garlic clove

• 2 small avocados * (Tahini or Yogurt combined with avocado work well here. Suggestions below)

• 1/4 cup high quality olive oil

• 1/3 cup water

• 3/4 cup packed basil leaves

• 1/4 cup chopped chives

• 1/4 cup chopped parsley

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

• Juice of 1 medium lemon

• 2 tablespoons apple cider vinegar

• 1 teaspoon salt

• 1 teaspoon honey or maple (optional)

Note: * As an alternative you could use 1/2 an avocado + 1/2 cup yogurt. Or 1/2 an avocado + 1/4 cup tahini

Instructions:

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

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

3. (LICK THE BOWL!)

4. Store in an air tight container or jar in the fridge. Keeps for about 5 days.

Want More Tasty Vegan Dips and Dressings?

4 Home Made Salad Dressing You’ll Make Again & Again

Classic Hummus

Green Pea Gucaamole

Pistachio Pesto

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Optimal vitality and deep transformation is the primary goal at Aspen Elevated Health. 

We offer our clients a chance to disconnect from the stress of modern living. All of our services, from acupuncture to energy medicine, focus on treating the root cause of disharmony in our clients' lives. Our therapists respond to your individual needs by working with the body, mind and spirit in tandem to restore harmony and balance to your well-being.

Aspen Elevated Health delivers a complimentary suite of healing modalities dedicated to your total body health and wellbeing through the integration of old world methods and modern day techniques. We are redefining wellness. 

- the Team at Aspen Elevated Health

Aspen Elevated Health is 100% dedicated to bringing our community the best, most revolutionary healing modalities. A personal wellness sanctuary, this is a magical place to restore, recharge and be renewed. This year they are proud to introduce a new modality: Bioenergetic Testing. Bioenergetics gets to the source of underlying health issues - by identifying root causes you will be able to discover the path forward. Bioenergetic Testing is especially useful for individuals dealing with chronic health concerns like allergies, digestive issues, fatigue, pain, depression, sleeplessness, skin complaints and more.

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MEET THE THERAPIST: (OWNER, HOLISTIC ACUPUNCTURIST & LEAD THERAPIST) BRITTANY BUFFALINO:

Nationally Certified as a Diplomat of Oriental Medicine, a Licensed Acupuncturist and Chinese Herbalist, Brittany holds a Master of Science in Oriental Medicine with over 3340 hours of clinical and didactic training from Southwest Acupuncture College in Boulder, Co.

Brittany was drawn to Chinese Medicine, especially for the way it honors the spiritual aspect of healing. She felt this was a missing ingredient in allopathic medicine. She knew there was a better way. Drawing on her keen intuition and deep compassion, Brittany connects and listens to the body and soul, tuning into what each client uniquely needs to heal.

Brittany is a grounded empath with the ability to connect directly to source energy as a channel for healing. She meets her clients where they are; communicating both clinical and spiritual remedies in a relatable way. Her treatments at Aspen Elevated Health seek to create a deeper integration of mind, body and spirit, empowering her clients to connect to their true self.

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Meet the therapist: (Holistic Health Practitioner + BioEnergetics) Chris Fredette:

A certified Health Practitioner with a specialization in BioScan Technology, Chris discovered alternative health care after years of persuing Lyme Disease treatments for her family. Alternative healthcare offered such profound results that there was no turning back. It is her passion to share these healing modalities that she has found to be so beneficial.

Chris believes in the body’s ability to heal naturally if given the right tools. Continually learning, Chris has recently completed her certification as a Holistic Health Care Practitioner. Her education is ongoing and includes training with Dr. Linda Lancaster – founder of The Milk Cleanse.

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Meet the therapist: (Health + Wellness Coach) Mernie Curry:

Mernie launched her practice in Carbondale, Colorado, after years of health-minded travels. Cooking Ayurvedic meals for yogis in France, then to India for her yoga instructor certification at Sivananda Yoga Vedanta Center. Her heart and mind were immersed in different cultures of healing and health, which propelled her towards learning more about the personal journey: how to care for the Self.

Mernie furthered her search for health and wellness at the Institute of Integrative Nutrition where she was trained in more than 150 dietary theories and studied a variety of practical lifestyle coaching methods. As your health coach, Mernie takes a holistic approach to determine how best she can help you on your health journey. She specializes in mindfulness, dietary patterns and reshaping habits to channel your best life in personalized one on one sessions.

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My personal experience with Brittany BuFfalino:

Brittany’s reputation proceeded her, to say the least. Nationally Certified as a Diplomat of Oriental Medicine, a Licensed Acupuncturist and Chinese Herbalist, Brittany holds a Master of Science in Oriental Medicine. She has such a youthful aura and a deep confident wisdom. 

Nestled in the west end of Aspen, I entered the elevated health offices, having no idea what I was in for. A beautiful serene space that immediatly calmed my nerves. Greeted with warm hello’s and beautiful January sunshine beaming through the picture windows, I cuddled in at reception and awaited my appointment. 

I was open and excited. Having filled out a questionnaire online, I was trusting that Brittany would guide me into whatever treatment I might need… was this going to be massage (hope so!) acupuncture, cupping, energy healing…? I was unsure but open to any and all…

The treatment room is oh-so-serene and I settled into an even more relaxed space. Brittany checked my pulse and my tongue and quickly deduced what treatment would be right for me based on our conversation and my physical + emotional ailments. 

I de-robed down and cozied onto the table - immediately relaxed and open to whatever might come my way. She started with a gentle upper back massage and moved quickly into cupping. It was almost instantly euphoric - feeling the stagnant energy and emotion rising up and out of my body. From there she moved onto acupuncture, and energy healing and the most relieving jaw massage that I have ever received. As I lay on the table, face up for the second part of treatment, I drifted into another realm - expansive, a calm cocoon of holding and healing. When the treatment came to a close after about 90 minutes I felt my pulse calmer, my nervous system regulated, and grounded in a way that I haven’t felt in a VERY long time. We closed with conversation about next steps and how to support chi and blood building through traditional Chinese herbs. I was so excited to continue the journey I popped these herbs down the hatch right in reception! I can feel, a few days later, that the treatment is still integrating and I am absorbing the shift with open arms. I can’t wait to get back into the office, into that cocoon of healing, and onto that treatment table to receive - it was everything I needed and more. 

… and next on my list: booking with Chris Fredette, for Bioenergetics. Bring on the healing!

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To stay in the know at Aspen Elevated Health: link here to receive their next newsletter.

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Aspen Elevated health is offering mutual friends a complimentary discount with any service. Book here and REFERENCE CODE: TUESDAY for 10% off.

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If you own a business that would make great friends with Tuesday Foods, we would love to meet you! Collaboration and community are of utmost importance to us. Spread the love and the healing… reach out!

Overnight oats are a simple and delicious way to make sure you get a healthy breakfast no matter how busy your morning is!

We love our oats served chilled straight from the fridge - a great grab-and-go breakfast for mornings when you need to get out the door in a pinch. Not only are they quick and easy to prepare the night before, but they are made of wholesome ingredients, low in sugar, low in calories and a delicious, energizing way to start your day.

Oats are a gluten-free whole grain and a great source of important vitamins, minerals, and antioxidants. They are high in fiber, which helps balance blood sugar and keeps you feeling satisfied until lunch. When you are choosing your oats make sure to go organic! Conventional oats carry large amounts of glyphosate and we want to avoid that at all costs.

Breakfast is our favorite meal of the day, and overnight oats are so delicious and convenient. Give one of these recipe a try this week and let us know what you think!.

For a quick solution to overnight oats, if you prefer not to prep ahead, use quick organic oats and these recipes are ready on the fly!

PB & J Overnight Oats

Ingredients

• 1 cup rolled oats

• 1 cup unsweetened almond milk

• 1 tablespoon chia seeds

• 1/2 tablespoon maple syrup

• 2 tablespoons natural peanut butter

• 1 tablespoon jelly or preserves (your choice of flavor)
  

Instructions:
Place all ingredients minus the jelly in a glass Tupperware or mason jar and mix. Cover and let sit in the fridge for at least 2 hours or overnight. In the morning, swirl in some jelly and enjoy cold!

Maple French Toast Overnight Oats

Ingredients

• 1 cup rolled oats

• 1/2 medium banana, mashed

• 1/2 teaspoon ground cinnamon

• 1/2 teaspoon vanilla extract

• 1 tablespoon maple syrup

• 1 teaspoon ground flaxseed meal

• 1 cup unsweetened almond milk

Instructions:
In a glass Tupperware or mason jar, mash 1/2 banana. Then, mix in the rest of the ingredients , cover and let sit in the fridge at least 2 hours or overnight. In the morning, serve with fresh berries, sliced banana, and ground cinnamon.

Sweet Potato Overnight Oats

Ingredients

• 1 cup rolled oats

• 1 cup unsweetened almond milk

• 1/4 cup sweet potato puree

• 3 tbsp raisins

• 2 tbsp maple syrup

• 1 tbsp chia seeds

• 1 tsp cinnamon

• 1 tsp vanilla extract

• 1/4 tsp nutmeg

• Handful of chopped pecans
  

Instructions:
Roast the sweet potato: You’ll only need about 1/4 of a large sweet potato for this recipe. Preheat the oven to 400 degrees F. Cut a sweet potato in half length-wise and coat with a little olive oil, salt and pepper. Line a pan with parchment paper for easy clean up and roast the sweet potato face-down for 20-25 mins, until soft. Remove from skin and mash up 1/4 cup.

Add all ingredients except the pecans to a glass Tupperware or mason jar. Mix well, cover, and place in refrigerator for at least 2 hours or overnight. Top with pecans and enjoy!

Blueberry Muffin Overnight Oats

Ingredients

• 1 cup rolled oats

• 1 cup unsweetened almond milk

• 1/2 cup fresh blueberries

• 2 tbsp maple syrup

• 1 tbsp chia seeds

• 1 tsp cinnamon

• 1 tsp vanilla extract

• 1 tbsp lemon juice (juice from half a lemon)

• 1/4 tsp lemon zest
  

Instructions:

Using a zester - zest the peel of half a lemon (just the yellow part–avoid the white pith underneath). Add all ingredients to a glass Tupperware or mason jar, cover and refrigerate at least a couple hours or overnight. Enjoy cold.

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Artichokes are so good for you, and just so darn delicious!

Available in both spring and fall, artichokes are rich in folic acid, vitamin C, B-complex vitamins, and many minerals - including potassium and magnesium. These nutrients help lower cholesterol, reduce inflammation, and are great for supporting your liver. Plus, one artichoke is only 60 calories, high in plant protein, and boasts up to 10.5 grams of fiber.

You can boil, grill, or bake artichokes - but our favorite preparation is to steam them with a bay leaf, some garlic, and a slice of lemon added to the water to infuse the artichokes with even more flavor.

For dipping - We combine fresh lemon juice, garlic and herbs together with creamy tahini (sesame seed paste) and a bit of water to thin it out. The result is a lovely (and healthy) dipping sauce with a bright and tangy flavor to go along with the each delicious, leafy bite!

We also love dipping in our Vegan Aioli or Light + Bright Lemony Dressing….Recipes below!

Steamed Artichoke with Herby Tahini Dipping Sauce

For the steamed artichoke:

• 1 or more large globe artichokes

• 1-2 cloves garlic, cut in half

• 1 bay leaf

• 1 slice lemon
  

For the tahini dipping sauce

• 1/4 cup tahini

• 2 tablespoons lemon juice

• 1 clove garlic, minced

• 1 tablespoons fresh parsley, finely chopped

• 1/2 teaspoon sea salt

• 1/4 teaspoon freshly ground black pepper

• 2-4 tablespoons water (to thin the dip)
  

Instructions

To prepare the artichoke: Cut the spikey tips off the artichoke petal, and then slice 3/4 to 1-inch off the very top of the artichoke using a serrated knife. Remove any smaller petals from the stem of the artichoke, and cut off excess stem, leaving about an inch.

Rinse artichokes in cool water, and slightly open the leaves to allow the water to get inside.

Fill a pot with a few inches of water, and add bay leaves, garlic cloves, and lemon. Bring to a simmer. Place the artichokes on a steamer 1 inch above the water, cover with lid and steam for 45 mins-1 hr. You’ll know the artichokes are ready to eat when the inner leaves pull apart easily.

Make your Herby Tahini Dip: In a small bowl whisk together tahini, lemon juice, garlic, parsley, salt and pepper. Add s splash of water to thin - about 2-4 tbsp.

Chef’s Notes:

To serve: The artichoke can be served whole, or you can cut the artichoke in half and drizzle with olive oil and sprinkle with sea salt and pepper. Serve hot or cold with the dipping sauce.

To enjoy the artichoke heart: (the inside base of the artichoke) cut the fuzzy purple “hair “off the top of the heart. Cut the heart into bite sized pieces, and serve with dipping sauce.

2 More Artichoke Dipping Sauces: Vegan Aioli + Lemony Dressing.

Vegan Aioli

• 1 cup of cashews (soaked)

• 1/2 cup of water

• 2 cloves of garlic

• Juice of a lemon

• Zest of a lemon

• 1 teaspoon of apple cider vinegar

• 1-2 pinches of salt

Soak the cashews for at least two hours or, ideally, overnight. Drain, then add the rest of the ingredients into a blender. Blend until the sauce is absolutely smooth. Taste and feel free to add additional salt or lemon.

Light + Bright Lemony Dressing

• 1/4 cup of olive oil

• 2 to 3 tablespoons of lemon juice, to taste

• 1 clove of garlic, minced

• 1/2 teaspoon of ground cumin

• 1/2 teaspoon of salt

Add all ingredients to a blender and whizz up until smooth. Taste and feel free to add additional salt or lemon.

If you like this recipe, try our….

ROASTED KALE CHIPS

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