The Tuesday Foods Holiday Gift Guide

SURPRISE AND NOURISH EVERYONE ON YOUR LIST!
The holidays are just around the corner (Hanukkah starts December 7!) and we’re sharing a few healthful gift ideas to inspire and excite. Find something for everyone on your list with help from our guide below, curated by our very own Team Tuesday! (Link through for easy ordering.)

1. Tuesday Foods Latte Mixes $36

Have you tried our Tuesday Foods Latte line? We offer three latte mixes to match your mood: Mindful Mocha. Morning Matcha and Calming Coco. Each individual product contains 7 servings, or choose the Latte Mix to receive 7 servings of all three!

2. Boards And Baskets $35-$200

The perfect hostess gift! They say you eat with your eyes first, and nowhere does that feel more true than Chef Alex's beautiful and elegant Charcuterie Boards and Baskets. What makes her creations so special? Variety. Flavor. Love. Alex always sources the best ingredients, makes most everything from scratch, and doesn’t compromise on quality.

3. Sipwell Wine Co $42

The organic wine brand with a can-do spirit. With a single serving of zero sugar, organic wine in each infinitely recyclable can, Sipwell wines are meant for toasting the little wins in life.

4. Floral Love Bath Set $49

Terra Beauty crafts clean nail and body care products inspired by earth. Every purchase contributes to planting of trees in Brazil, the Amazon and Florida. We love the 2-piece bath set made with Dead Sea salt, luxury oils and lavender

5. Osmia Essentials Gift Set $58

A soap, lip balm and hand cream - We LOVE this ultra moisturizing trio!  Our Colorado winters can be tough on the skin - and we think that these beautiful + organic Osmia products soothe and moisturize like nothing else. Each kit comes in a fair-trade, organic canvas bag with a soap saver.

6. Aspen Clean Candle $39

We are obsessed with these cozy winter candles made with no petroleum, no phthalates, or harmful chemicals. Our favorite scent? COFFEE HOUSE, in hand made porcelain. This elemental scent is rich coffee bean in a porcelain vessel made by Colorado artist Cristine Boyd. Intentionally crafted to be reused, the empty vessels are the perfect size for tea or coffee.

7. Click and Grow Indoor Herb Garden $75

If you ave ever ordered from Tuesday Foods, you know we love fresh herbs!  However, when cooking at home it can be difficult to use up all of the store-bought herbs before they go bad. Indoor herb gardens offer a solution, allowing you to harvest the herbs you need (and only the amount you need!)—year-round.

8. Our Place Air Fryer (Wonder Oven) $195

A high tech counter-top appliance that can air fry, bake, roast, toast, reheat, and broil – all with steam infusion technology for crispy exteriors and soft, moist interiors. We highly recommend this little gem….it’s beautiful and functional!

9. Stanley Tumbler $45

There’s a reason these tumblers have gone viral! They’re great for workouts, walks, in the car, you name it. It comes in ton of colors, keeps beverages cold and fits in car cup holders. I

10. Vuori Joggers $98

The Vuori Performance Joggers are one of those pieces that we want to wear for the rest of our lives. These joggers are made with the softest material! Wear them for chilly walks, errands, or even snuggling on the couch.

11. Lululemon Belt Bag $38-$58

This fleece belt bag is fun for the winter season, but you can’t go wrong with any of Lululemon’s belt bags. Phone, keys, wallet - keep them close in this versatile belt bag that helps you get out the door and on to your next adventure.

12. Duet At Free Bird Pilates $38 Drop In

Our favorite Pilates studio + most beloved instructor, Elly Harder. Free Bird Pilates is a soulful + integrative pilates practice offering contemporary group classes and privates to the Roaring Fork Valley.  Freebird welcomes all ages + abilities and offers a variety of classes to serve our active mountain community. 

13. Tuesday Foods Signature Nutrition Program $375

For anyone on your list - give the gift of nourishment and feeling great! Our signature program delivers 5 days of chef prepared meals to your door. Always plant-based, free of gluten, dairy, and refined sugars,  plus abundant in nutrients, flavor, and love.

Ali Margo

Our great friend Ali Margo, Aspen Daily News columnist and freelance journalist shares her personal health and wellness story on the blog today.  Ali’s writing is honest, smart and engaging - and she’s also just really funny!  We love her perspective on healthy living, and feel like her journey is one that many of us can relate to.  Read on for her story about her experience on our 3 Day Juice Cleanse, and then head over to her column – if it isn’t already, it’s going to become one of your favorites, too!

Margo: Drinking The Rainbow On A Fall Juice Cleanse

I count the minutes until 7 p.m., when it’s time for my sixth and final bottle of juice. I’m on a three-day juice cleanse and the last concoction of the day is cashew milk with cinnamon and Himalayan Sea salt. After drinking five bottles of things like celery, kale and collard greens, this tastes as decadent as a milkshake.

I let the thick liquid slide down my throat, savoring every gulp. I can taste the cinnamon and let it warm and soothe my tummy which, I’m not going to lie, has been a little rocky with all the juice I’ve consumed over the last 24 hours. But that’s kind of the point of a cleanse.

Fall is an optimal time to cleanse. Like the trees shedding the glory of their golden leaves to prepare for the dark, cold, stillness of winter, I too needed to let go of this weight I’d been carrying around, like an extra layer I couldn’t take off, to prepare for the change in season. For me, winter isn’t dark — it’s when I come alive. I am built for the cold, with a thick middle, short extremities and tiny hands and feet, kind of like a penguin. My element is the mountains, the high altitude, the dry air, and of course, the snow — the more the better.

I have always been a believer in nutritional healing and have done many different types of cleanses over the years, but after buying one too many supplements on social media that promised to burn fat/clear skin/grow hair, I really wanted to avoid manufactured powders (because you can’t really know what’s in them) and do something with whole foods. 

Instead of buying a juicer and the volume of vegetables it takes to juice, I turned to my good friend Lisa Cohen at Tuesday Foods, a plant-based meal delivery company in Carbondale that offers a juice cleanse once a month. I chose the three-day cleanse, which comes with six bottles of cold pressed, raw organic juice per day and a menu with detailed descriptions of each concoction, its benefits, and the order in which to drink it. 

The delivery appeared in a neat insulated black bag on my doorstep and inside were pretty glass bottles filled with bright colored juices. They had names like Emerald City, Ruby Spice and The Hulk. Each day started with straight celery juice followed by a second super green formula. Then you get into your sweet mid-day varieties, the Golden Sunshine (carrot, ginger, lime, pineapple, orange, turmeric) and The Ruby Spice (a surprising beet juice with carrot, apple, turmeric, ginger and garam masala). Then it’s one more supercharged green before the creamy, rich cashew milk of your dreams. You also get an immune boost to shoot throughout the day.

Without getting too personal, my body released plenty of toxins — suffice it to say there was plenty of “flushing” going on. Still, I never felt hungry and really did enjoy these flavorful drinks that clearly had been formulated to deliver the best possible results. I loved the three-day option (you can also do one or five-day programs) because it was short enough to stick with but still effective. 

When the cleanse was over, I was surprised to realize that the first thing I craved was more juice. Full disclosure: I went for a smoothie instead.

I felt lighter, leaner and clear. My skin glowed, the whites of my eyes were bright, and my favorite pair of jeans fit again. In yoga I felt more space between my joints, more length in my muscles and more lightness in my poses. It felt good to disrupt my bad eating habits and to reset. The best part was my taste buds came back to life after having been dulled from too much sugar and too many processed foods, recalibrated to a place where an apple or a spoonful of avocado flesh tastes like the most decadent thing in the world.

At the completion of my cleanse, I also got some myo-fascial release bodywork from Alya Howe, my dear friend and teacher who can read my body like a road map and somehow untangle all the knots and the gunk and the stickiness from my muscles and nerves. I indulged myself in some skincare products from Osmia, including an obscenely expensive sandalwood and ginger scented body mousse that smells so good I want to eat it. I ordered equally pricey non-toxic deodorant from Salt & Stone and organic haircare from Oway. 

It's hard for a lot of women to put themselves first, simply because it’s ingrained in us to take care of everyone else. But it’s truly a luxury to take the time and spend the money to work on ourselves. Lucky for me, I have no problem putting myself first, if for no other reason because I know if I’m the best I can be, I’ll be much better for the people I love.

Ali Margo (aka @aspenprincess) is an Aspen-based freelance writer, snowboarder, and hot yogi who lives up the Frying Pan River valley with her husband Ryan, son Levi and pugs Tallulah and Little Nell . Reach out at alisonmargo@gmail.com. Catch her column every Monday at www.aspendailynews.com.

Photo credit @veganosity

This is one of our favorite family recipes, (passed down from Kelly’s mom, Kate) and a long time, top- of-the-list for vegan holiday dishes. Made with delicious roasted acorn squash filled with an incredibly satisfying filling that is amazing!

The roasted acorn squash is cooked until it’s caramelized, which gives it depth and richness. We fill it with nutty quinoa, and savory vegetables, and top it with our Tuesday Foods Toasted Pine Nut Parmesan (recipe below). This is one for the books!

Plus, we love that it's satiating, celebrates the harvest, and is beautiful when served to guests or for a party of one.

Stuffed Acorn Squash

Ingredients:

• 4 acorn squash

• 2 tablespoons evoo

• Maldon sea salt + coarse black pepper

• 1 cup quinoa

• 1 cup sweet white onion

• 1 cup diced red pepper

• 1/2 cup chopped parsley

• Optional: 1/2 cup feta (we like Violife, for a vegan option)

• 2 tsp red wine vinegar

• Pinch of red pepper flakes + a sprinkle of pine nut parmesan
  

Instructions:

1. Heat oven to 425.

2. Brush squash with oil and season generously with salt and pepper.

3. Roast squash cut side down until tender and caramelized (20 to 25 minutes).

4. Sauté onion and pepper until soft and caramelized.

4. Prepare quinoa and once cooked combine with onions and peppers, chopped parsley and crumbled feta. Drizzle with olive oil and vinegar and toss to combine.

5. Top with a sprinkle of red pepper flakes and our pine nut Parmesan. (recipe below)

Toasted Pine Nut Parm

Ingredients:

• 1/2 cup pine nuts

• 2 tablespoons macadamia nuts

• 2 tablespoons hemp seeds

• 1/4 cup nutritional yeast

• pinch of salt

• pinch of garlic powder
  

Instructions:

1. Combine all ingredients in a food processor to desired sprinkle-able texture.

CHEF PREPARED, NUTRITIONIST APPROVED, HEALTHY MEALS MADE EASY.…
FROM OUR KITCHEN TO YOURS!

Crisp Apples paired with tequila and lime…..this OLIPOP Crisp Apple Margarita is the perfect “healthy-ish” cocktail for celebrating the holidays! 

We love using OLIPOP sparkling tonics as mixers in our cocktails and the crisp apple flavor brings this drink to life. OLIPOP is a bubbly beverage just like your favorite pop, but without all of the unhealthy added ingredients and high amounts of sugar. It’s a sparkling tonic beverage made with “eight unique botanicals, plant fibers, and prebiotics (the primo food source for beneficial bacteria), each hand-picked for their biome-supporting benefits.”

Healthy ingredients aside, it also tastes AMAZING! The crisp apple flavor is a limited seasonal release…..and one of our favorites! You can find it at Whole Foods or here on the OLIPOP site.

Cheers!

Crisp Apple Margarita

For The Margarita:

• Ice

• 2 oz reposado tequila

• 3/4 oz lime juice (about 1 medium lime, juiced)

• Top with Olipop CRISP APPLE
  

For The Glass Rim and Garnish:

• 1 teaspoon sugar (We use coconut sugar)

• 1 teaspoon kosher salt or sea salt

• 1/2 teaspoon ground cinnamon

• Lime wedges

• Optional garnish: 1 apple slice, sprig of rosemary, cinnamon stick or star anise per drink

First: On a small plate, use a fork to mix the sugar, salt and cinnamon. Run a wedge of lime around the top of each drinking glass, then turn the glass down at a 45-degree angle and roll the top of the glass through the cinnamon, sugar and salt blend.

Now fill the glass with ice and add 2 oz reposado tequila + 3/4 oz lime juice. Top with Olipop Crisp Apple
Garnish with 1 or 2 choices from optional garnishes - apple slice, rosemary, cinnamon stick or star anise.

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This Vegan White Bean Chili is flavorful, spicy and oh so delicious. It’s the perfect recipe for a cozy fall dinner, a fun (and easy) game day meal, and the perfect family comfort food. It’s thick and hearty, and seriously soul-warming.

We think that homemade chili is the ultimate one pot meal. This version is all white - with white beans, corn and potatoes - and hints of green from flavorful poblano peppers, cilantro and lime. Double this recipe and you have a ready made Superbowl party!

And of course, the toppings make it extra special. We always go for cubed avocado, red pepper flakes, cilantro, fresh limes, green onions and jalapeno. To make it extra hearty - add grated cheese, sour cream, and shredded, roast chicken. Just put out the fixin’s and let the guests help themselves!

Vegan White Bean Chili

Ingredients:

• 2 tbsp olive oil

• 1 medium onion diced

• 3 poblano peppers, seeded and diced

• 2 stalks celery, diced

• 2 cloves garlic, minced

• 1 tsp cumin

• 1/2 teaspoon coriander

• 1/4 teaspoon cayenne pepper, plus more to taste

• 3/4 teaspoon dried oregano

• 1 tsp salt + Freshly cracked black pepper, to taste

• 1 15oz cans white beans, drained and rinsed well (we like cannelini)

• 2 medium potato, peeled and diced small

• 2 cups fresh corn (frozen works well here)

• 4 cups vegetable broth

• Fresh cilantro and lime wedges to finish

• Optional toppings: Cubed avocado, red pepper flakes, chopped green onion, grated cheese, sour cream (The variations are endless!)

Instructions:

1. Heat the oil in a large pot or dutch oven over medium heat. Add the onion, celery, and poblano peppers and cook, stirring occasionally until the veggies are softened - about 6-8 minutes. Add the garlic, cumin, coriander and 1/4 teaspoon of cayenne and cook, stirring until fragrant, about 30 seconds.

2. Add the potatoes, broth and oregano and bring to a simmer for 10 minutes, until the potatoes are fork tender.

3. Add the white beans, and continue to simmer lightly for 15-20 minutes.

4. With a potato masher or immersion blender, pulse or mash potatoes and beans 3 or 4 times to create some texture. Fold in the corn, and turn off the heat. Season with the salt salt and pepper.

5. To finish: Ladle into individual bowls and top each serving with a generous squeeze of fresh lime juice and a sprinkle of cilantro. Garnish with your favorite toppings!

More Cozy Fall Recipes:

Roasted Root Veggie Soup

Easy Vegetarian Chili

Vegan Sheperd’s Pie

Cauliflower Leek Soup

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Our latest obsession: Delicious Sweet Potato and Cauliflower Tacos from one of our favorite cookbooks, Vegan At Times!

Healthy vegan tacos filled with roasted sweet potato and cauliflower, black beans, avocado and topped with home made pickled red onions. They are loaded with healthy and hearty flavors and make a perfect week night dinner.

Pickled red onions are one of our favorite healthy toppings. Fermented vegetables such as kimchi, sauerkraut or pickled red onions contain high amounts of probiotics and digestive enzymes, which are so important to gut health, mood, energy and immunity. These pickled red onions contain many other vitamins and minerals such as calcium, potassium, magnesium, Vitamin C and folate.

We also love to serve these with our protein-powered Green Pea Guacamole.

Recipe Inspiration: Vegan At Times

Sweet Potato and Cauliflower Tacos with Pickled Onion

Ingredients

For the roasted vegetables:

• 1 head cauliflower, cut into small florets

• 1 large sweet potato, peeled and diced

• 1 can black beans, drained and rinsed

• 2 poblano peppers, seeded and diced

• 1/4 cup extra virgin olive oil

• 1 tablespoon chili powder

• 1/8 teaspoon chipotle powder (more to taste)

• 1/2 teaspoon kosher salt

For the pickled onion:

• 2 small red onions

• 2 cups white vinegar

• 2 cups water

• 1/3 cup maple syrup

• 2 tablespoons sea salt

 Tacos and Toppings:

• 8 corn tortillas

• Sliced avocado or gucamole, fresh cilantro, and hot sauce, for serving

To make the pickled onions:

1. Thinly slice the onions with a mandolin and divide the onions between 2 (16 ounce) jars.

2. Heat the vinegar, water, maple and salt in a medium saucepan over medium heat. Stir until the salt dissolves, about 1 minute. Let cool and pour over the onions. Set aside to cool to room temperature, then store the onions in the fridge.

3. The pickled onions will be ready to eat once they're bright pink and tender - about 1 hour for very thinly sliced onions, or overnight.

To prepare the vegetables:

1. Place the cauliflower florets, diced sweet potato and diced poblano on the prepared baking sheet, drizzle with the olive oil and toss.

2. In a small bowl, stir together the chili powder, chipotle, and salt. Sprinkle over the vegetables and toss to coat. Spread into a single layer. Roast for 25-30 minutes, turning half way through. Add the drained black beans to the sheet pan, and roast for an additional 5 minutes. Remove from the oven and set aside.

To heat the tortillas:

Using tongs, hold a tortilla over the flame of your stove. flip so both sides are slightly charred but still soft, about 15 seconds on each side. Repeat with all of the tortillas and keep them warm in towel.

Fill the tortillas with the sweet potato-cauliflower-black bean mixture and top with avocado, cilantro, hot sauce, and a fresh squeeze of lime.

You Might Also Like……

Cauliflower Thai Lettuce Wraps

Sweet Potato Fries with Avocado Dip

Roasted Cauliflower with Chimichurri Sauce

Sweet Potato + Black Bean Veggie Burger

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Kelly Hollins and Lisa Cohen, Co-Founders of Tuesday Foods

At Tuesday Foods we believe that nutrition heals, and it is our mission to support you in living your healthiest, most vibrant life. Now more than ever, it is really important to boost your immune system through healthy eating, medicinal herbs, supplements and good clean living. So, to ensure that your immunity is in tip-top-shape, and to help you feel more energy and vitality each and every day, we have gathered some of our favorite immune boosting tips to help fortify your body’s natural defenses.

Cheers to staying healthy, happy and strong this season!

7 Ways To Boost Your Immune System With A Plant-Based Diet

1. Eat a plant-based diet.

Fresh fruits, vegetables, grains, legumes, nuts + seeds contain many phytochemicals, vitamins, and minerals + fiber- that are essential for a healthy immunity. The more diverse our plant food intake, the more we create immune resilience, especially by supporting the gut microbiome. (more on gut healing below)

Here are some plant-based foods which specifically target your immune system:

• Elderberries: High in flavonoids and anti-inflammatory properties

• Broccoli: Vitamins A,E and C and many other antioxidants

• Blueberries: Rich in anthocyanin along with vitamin C and E

• Almonds: Rich in vitamin E

• Spinach: Rich in vitamin C, antioxidants and beta carotene

• Red bell peppers: Rich in vitamin C (2x more than oranges!)

• Kiwis: Rich in potassium, vitamin K, folate and vitamin C

• Mushrooms: High in selenium and B vitamins

• Sunflower seeds: Rich in vitamin E

• Green tea: Contains Epigallocatechin gallate (EGCG)

• Oregano oil: Loaded with carvacrol

• Seamoss: Rich in amino acids, vitamin C, antioxidants and a host of other antiviral and antimicrobial agents

Also important - refined sugars from processed foods are best avoided when looking to strengthen your immune system. “Too much sugar curbs immune system cells that attack bacteria. Eat more fruits and vegetables, which are rich in nutrients.” -WebMd

Our Tips: Eat a minimum of 2 servings of fruit, and 8 servings of of brightly colored veggies every day, especially dark leafy greens, citrus fruits, berries, tomatoes, papaya, broccoli, and red peppers which are loaded with vitamin C - an immunity-boosting superstar.

2. Make it spicy!

Certain spices, herbs are well know for supporting the immune system, reducing inflammation and healing the body.

• Garlic: Strengthens the functions of the immune system.

• Ginger: Aids digestion, reduces nausea and may fight flu and cold.

• Turmeric: Loaded with antioxidants and anti-inflammatory properties.

Our Tips: We use savory spices like turmeric and garlic in soups and vegetable dishes, as well as our dips and sauces. You can use fresh ginger and turmeric in your smoothies or tea, along with lemon juice or lemon zest.

Here are a few spicy recipes we love:

Recipe: Golden Milk with Turmeric

Serves 2

• 2 cup almond/cashew/coconut milk

• 1 1/2 tsp turmeric, ground

• 1/4 tsp cinnamon, ground

• 1/4 tsp ginger, ground

• pinch of black pepper

• 1 tsp honey

Instructions:

Blend all ingredients together in a high speed blender until smooth. Warm over medium heat, whisking frequently. Heat until hot, but not boiling. Pour into a mug & enjoy!

More spicy, immune boosting recipes here:

Immune Boosting Stew

Healing Kitchari

Tea Time: Our Favorite Immune Boosting Teas, Tonics and Tinctures

3. Bump up your probiotic intake.

Did you know that up to 70% of your immune power resides in the gut? Simply put - A healthy GI tract is key to healthy immunity, and probiotics are essential to maintaining GI health.

Probiotics are live microorganisms that can be consumed through fermented foods or supplements. Some probiotics have been shown to promote the production of natural antibodies in the body. They may also boost immune cells like the IgA-producing cells, lymphocytes and natural killer cells.

It all sounds complicated and scientific - but essentially, probiotics are great for a happy microbiome.

Here are some probiotic-rich foods to include in your diet:

• Kimchi

• Sauerkraut

• Kombucha

• Sourdough bread

• Miso

• Kefir

• Yogurt and coconut yogurt

Our Tip: If you are not eating these probiotic rich foods daily, consider taking a high-quality probiotic supplement.

4. Keep stress levels in check.

While some stress is normal, and can even motivate us in positive ways, chronic stress can exhaust your body and mind - leaving you feeling run down, and vulnerable to illness and infections.

Also - a plant-based diet can also help manage stress. Did you know that magnesium status is highly associated with our stress-levels? Magnesium rich, plant-based foods can assist in reducing stress levels and can play a key role in regulating the body’s stress-response system.

Here are some magnesium rich foods you might want to eat if you’re feeling stressed.

• Green leafy vegetables

• Avocado

• Nuts and seeds

• Legumes

• Peas

• Asparagus

• Dark chocolate

• Whole grains

• Bananas
  

Our tips: Meditate, spend time with friends, pets, and loved ones, exercise, do yoga, and focus as much as you can on the things that bring you joy.

We like these herbal remedies for stressful times:

Ashwaganda- An adaptogen that resists physical and mental stress by calming the brain, reducing swelling, lowering blood pressure and altering immune responses.

5. Find exercise that you enjoy.

The benefits of exercise are seemingly endless and getting an hour of exercise each day is one of the most important things you can do for your health and energy. Exercise can reduce inflammation and lower stress hormones. Sweating stimulates the lymphatic system to which helps give toxins the boot. Even better, exercise outside and enjoy the benefits of fresh air and sunshine. (Vitamin D is key for strengthening your immune system.)

According to Harvard Medical School: “Exercise can contribute to general good health and therefore to a healthy immune system. It may contribute even more directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.”

Our tips: We love walking (or hiking, jogging, biking skiing) outside. On days we can’t get outside - we love our Peloton bikes or favorite local yoga class. If you don’t get outside at least 3 times per week, consider a Vitamin D supplement to make sure you are getting enough.

6. Get your zzz’s.

When you’re short on sleep, your immune system will be hard-pressed to fight against colds, flu and other illness. Even if it means going to bed a little earlier, make sleep a priority and shoot for 7 – 8 hours a night, so that your body can fully rest and recharge.

According to sleepfoundation.org - “Without sufficient sleep, your body makes fewer cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response. Cytokines are both produced and released during sleep, causing a double whammy if you skimp on shut-eye. Chronic sleep loss even makes the flu vaccine less effective by reducing your body’s ability to respond.”

Bottom line - getting sufficient sleep helps you fight infections and inflammation!

Some top sleep-promoting agents are tryptophan, melatonin, serotonin and magnesium. You can get more of these agents from these delicious plant-based foods to help you regulate your sleep and get rest:

• Bananas

• Walnuts

• Almonds

• Pumpkin seeds

• Leafy greens

• Kiwis

Valerian root or camomile teas are also traditional sleep and relaxation aids!

Our tips: A cozy night time routine is so helpful to a great night’s sleep. Limit caffeine intake after noon. Put away all electronic devices and take an hour (at least) to wind down before bed. Enjoy a cup of herbal tea and a hot epsom salt bath - add a few drops of lavender essential oils for an extra soothing affect. If you have trouble falling asleep, consider a magnesium supplement or melatonin.

7. Take protective supplements.

We get asked quite frequently, “Do supplements work?” The answer is yes! When high quality supplements are used correctly and in combination with a clean diet and healthy lifestyle, they have the power to totally transform our health. They can work to help us address deficiencies that can arise from our modern life - as we are more sedentary, spend less time in the sun, more stressed and sleep deprived, and eat more processed foods than ever before.

Here are our top 5 recommended immune boosting supplements and how to take them:

1. Vitamin D3
Increases energy levels and immunity, boosts mood and balances hormones. When possible, get 20 minutes of direct sunlight on your bare skin daily. For maintenance take 2,000-5,000 IU a day of a quality Vitamin D3 supplement. For deficiencies, work with your doctor or nutritionist who may recommend dosages between 5,000-10,000 IU a day for a few weeks.

2. Liposomal Vitamin C.

Daily use of vitamin C has been shown to lower the likelihood of colds and flu, reduce antibiotic use, and reduce school absences in children. People who take vitamin C regularly can expect shorter colds (by 8 percent in adults and 14 percent in children) with slightly less severe symptoms.

A 2018 study also supports the idea that vitamin C can shorten colds and lessen symptoms. The recommended dose is 500 to 1,000 mg per day for kids and 1000 to 2000 mg per day for adults.

3. Zinc Citrate.

A daily supplement with zinc reduces colds and flu. The dose depends on age. For adults it's 30 to 60 mg per day total.

4. Probiotics
Beneficial bacteria help break down food, absorb nutrients, and boost immunity. Take at least 15 billion live organisms a day. Choose a probiotic capsule that has the lactobacillus acidophilus strain along with other strains such as Bifidobacterium longum, lactobacillus rhamnosus, Bifidobacterium bifidum.

5. Magnesium
An important mineral directly involved in over 300 different bodily functions and often lacking in our diet. Supports healthy digestion, reduces stress and improves sleep. Look for magnesium citrate as it has been shown to absorb better.

The world of supplements can be confusing, so we always recommend working with a Nutritionist to test for nutrient deficiencies + evaluate your health history, current diet, and lifestyle so you can understand your individual needs.

If you’re interested in a private consultation, you can reach out to us here . We offer free nutrition consultations to all of our Tuesday Foodies!

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Our all-time favorite Butternut Squash Soup recipe!

Warming and comforting this Butternut Squash Apple Soup is super creamy (yet cream-less) a little spicy, and full of delicious butternut flavor. Perfect for those chilly days when you need some warmth and are ready to stay in and get cozy!

A big bowl of this soup with a nice slice of crusty bread makes a great lunch or light dinner. 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. 

Recipe inspiration from our Tuesday Foods Team - Chef Alex Karlinski, Harvest Roaring Fork

Butternut Squash Apple Soup

Ingredients:

• 1-2 tablespoons olive oil

• yellow onion, roughly chopped

• 4 cloves garlic, minced

• 1 carrot, roughly chopped

• 1 apple, cored and roughly chopped

• 1 large butternut squash, peeled, seeded and diced (pre-cut works well 3-4 lbs)

• 3 cups veggie broth

• 1 sprig fresh sage (about 1 Tbs chopped)

• 1 tablespoon yellow curry powder

• 1/2 teaspoon salt (more to taste)

• 1/4 teaspoon freshly-ground black pepper (more to taste)

• 1/8 teaspoon cayenne

• pinch of ground cinnamon

• 1/2 -1 can coconut milk

• Optional garnishes: 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, sage + spices and saute for 1-2 minutes, until fragrant.

2. Add vegetable stock, carrot, apple and butternut squash. 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. 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.)

6. Taste, and season with additional salt + pepper. Add another dash of cayenne if you like more heat. Serve warm, topped with your desired garnishes.

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The Best Colorado Cleanse

Tuesday Foods Fall Reset: A 5 Day Cleanse

IT’S BACK!! Fall back into health with our famous Five Day Fall Reset: A ready to eat program for mind, body + spirit.

Our seasonal cleanse programs are a holistic approach to health and nutrition - designed to heal, invigorate and improve every system in the body. Whether you want to heal your gut, strengthen your immune system, get glowing, youthful skin, or lose some weight…..a whole foods-based cleanse, like our 5 Day Fall Reset, can help you get there!

There are endless benefits to a seasonal cleanse, but here are our top 5!

1. Improved Gut Health

Helping the body restore better gut balance is a key component to all of our meal programs. An unhealthy gut can result in digestive, immune, energy and skin problems.

By removing potential food sensitivities and allergies, healing with herbs and giving the digestive system a gentle cleanse - gut health can improve quickly. Better digestion, radiant skin, and increased immune strength are all expected results of our program. After the cleanse, we encourage you to keep up with healthy habits that help keep your gut happy long-term - Our Signature Program can help!

2. Increased Energy

If there is one thing a seasonal cleanse can accomplish, it’s increased overall energy. Our cleans programs eliminate hard-to-digest foods, toxins and food sensitivities that can cause energy levels to take a dive. In addition, when we give the digestive system a break by including smoothies, soups, and foods that are easier to digest - the body starts to feel vibrant and more energized.

3. Balanced Moods

Many of us depend on coffee and sugar to power through the day, and alcohol to relax in the evening. A seasonal cleanse can reset the body's equilibrium by balancing blood sugar, resting the adrenals, and flooding the body with healing nourishment. With more balanced mood - we find that we feel lighter, brighter and happier.

4. Better Concentration

A seasonal cleanse is an amazing opportunity to clear the mind of “brain fog.” Feelings of anxiety or being unable to focus often come from eating sugary, processed or inflammatory foods. We usually find that by the end of a cleanse week, that we experience better mental clarity and ability to stay focused.

5. Changes in Skin, Eyes, Weight and Sleep Quality

The benefits of a cleanse become visibly evident during our program. It’s amazing to see bloating reduced, eyes brighten, weight loss, and skin start to glow. These signs are just the outer changes of a more profound cleansing process that is happening inside the body.

In addition, during a cleanse - the adrenals and nervous systems have a chance to rest. Sleep quickly improves - increasing the healing process along with mental clarity, energy and the endless list of benefits that come from better sleep.

Experience the benefits of a cleanse with our 5 Day Fall Reset!

Early Birds…..Register before September 4 + receive $50 OFF!!

When I was first building my health and wellness business, I was also a single mom raising a young daughter on my own. What a crazy time in my life that was! I worked long hours on my business, all the while balancing caring for my daughter Anika, and maintaining our home. I didn’t sleeping well - and always woke up feeling tired. I relied on caffeine to power through the day. I felt overwhelmed, stressed and exhausted all the time. That’s when I started learning about adrenal fatigue, and how very important hormone balance is to my health, happiness and energy. When any of the multitude of hormones in your body are imbalanced – a common problem in today’s hectic world – your health suffers. But the problems aren’t irreversible. Many solutions exist for balancing these hormones naturally, and one of the best is well within your control: the food you choose to consume.

If you’ve ever dealt with imbalanced hormones, you know how critical these chemical messengers are to your health and well being. Here are a few signs and symptoms that things are out of whack.

The 10 most common signs that you could have a hormonal imbalance.

1. Poor sleep - not being able to fall asleep or stay asleep

2. Fatigue that’s not alleviated by sleep

3. Night sweats and hot flashes

4. Resistant excess weight and body fat, especially around the belly

5. Low libido or sexual dysfunction

6. Acne or other skin issues

7. PMS symptoms

8. Foggy thinking (brain fog!) and difficulty concentrating

9. Mental health issues - depression and anxiety in particular

10. Mood changes like irritability and anger

Fortunately, by making some simple changes to your diet and you can balance your hormones and prevent or reverse many of these health issues. And one of the easiest ways to restore proper hormone balance is to fill your plate with real, whole, nutrient-dense foods.

Here are a few of our favorites from the Tuesday Foods Kitchen, and a recipe below!

Medjool Dates

Fiber is one of the most important parts of keeping your hormones balanced, since a high fiber diet actually helps you eliminate excess estrogen from your body. Medjool dates are rich in fiber and iron, which is important to replenish during your period.  We love using dates in our good clean smoothies and guiltless treats as a natural sweetener . (Delicious recipe below!)

Blackstrap Molasses

Rich in iron, blackstrap molasses can improve your mood, which relies on a balance of hormones including serotonin, dopamine and other vital hormones. This is why iron deficiency sometimes results in a poor mood, sleep, & energy levels. Also, essential minerals in blackstrap molasses, such as magnesium, manganese and calcium, can relieve menstrual cramps and support the health of uterine muscles. Have 1 spoonful by mouth, or try Kelly’s Moon-Time Latte.

Flaxseeds

Flaxseeds contain lignans, a compound that can help reduce excess estrogen. Add a tablespoon to your smoothies, salads, or coconut yogurt.

Cruciferous Vegetables

Cruciferous veggies contain a sulfur compound called diindolylmethane, or DIM, which helps support normal and healthy levels of estrogen in your body. Add a cup of broccoli, cauliflower, or brussels sprouts to your diet every day.

Bitter Greens

Bitter greens contain many nutrients that help support normal hormonal balance. Dandelions in particular are studied for their ability to ease hormone-related reproductive problems. Try serving a handful of sautéed kale or chard as a side dish to meals. Try a dandelion tea!

Broccoli Sprouts

Broccoli sprouts contain a compound called sulforaphane, which can help reduce the risk of tumors and hormone-related cancers. Add a cup of broccoli sprouts to a sandwich, avocado toast, or salad

Seaweed

Seaweed is rich in iodine, one of the most important minerals needed to help synthesize hormones in your thyroid gland. Add a dash of kelp flakes to your soups, or snack on seaweed salad dressed in a light vinaigrette.

Sauerkraut

Sauerkraut contains probiotics, or “good” bacteria, that help improve gut health. Research shows that probiotics can also affect hormones and even lower the stress hormone cortisol. Top your meals with 1/4 cup of sauerkraut every day to reap those benefits.

Coconut Oil

Dietary fat plays a large role in hormonal balance, and if your testosterone levels are low, eating more healthy fat can give your levels a boost. Coconut oil is one of the best sources of fats you can eat due to its high medium-chain fatty acid content, which can improve brain health and aid in fat loss. Eat a little coconut oil every day by stirring some into your coffee, or using it in cooking.

Turmeric

Chronic inflammation can switch on multiple hormones in our bodies that can lead to a damaging imbalance. Turmeric is highly anti-inflammatory and can help tame this problem. Season your meals liberally with turmeric, add some to a smoothie, or reach for a supplement to get an extra dose of anti-inflammatory action. Pair turmeric recipes with black pepper for maximum absorption.

Wild Salmon (Omega-3 Fatty Acids)

Research shows that omega-3 fatty acids, like those found in fish, can help prevent disease and can help women, in particular, keep their hormones balanced. If you don’t eat salmon or fish, consider a high quality fish oil supplement. Vegan sources of omega-3 fatty acids: walnuts, chia seeds, flax seeds and hemp hearts.

Hormone Balancing Recipe

Moon Bites

To Fight Bloat, Eliminate PMS, and Balance Hormones. Recipe Inspiration: Liz Moody

Ingredients:
1 cup shelled pumpkin seeds, or pepitas
1 cup walnuts
2 teaspoons of dried culinary lavender
1/2 teaspoon fine grain sea salt
1 tablespoon vanilla extract
16 Medjool dates, pitted
2 cups chopped dark chocolate
1” square of cacao butter or coconut oil
Big, flaky sea salt (like Maldon), optional

Instructions:

In a food processor, process the pepitas, walnuts, lavender, fine grain sea salt, and vanilla until very smooth, like a nut butter (this will take a few minutes; you may need to scrape down the sides a few times). Stuff into the center of each date, then place in the freezer while you make your chocolate.

Using a double boiler or microwave, melt together the chocolate and the cacao butter until smooth. Line a baking sheet with parchment paper. Using a fork, dunk each date into the chocolate, shaking off any excess before placing on the parchment. Alternatively, you can drizzle the dates with chocolate instead of dunking. Sprinkle the tops with flaky sea salt if using, then return to the freezer.

Freeze until completely solid, at least an hour, before transferring to a large bag for long term storage

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This time of year, we take every chance we get to enjoy the sweet bounty of summer corn. While we love celebrating this versatile summer veggie in all its forms, a fresh corn salad makes a perfect dish for picnics, back-to-school potlucks, or a BBQ. When cooking for a crowd, we love a dish that can be made entirely ahead of time. Make it in advance, refrigerate it in an airtight container, and let the flavors meld with each other while it sits.

Recipe inspiration from The Barefoot Contessa Cookbook.

Fresh Corn and Basil Salad

Ingredients

• 5 ears of corn, shucked

• 2 scallions, white and green parts, finely sliced

• 3 tablespoons olive oil

• 2 tablespoons white wine vinegar

• 1/2 teaspoon kosher salt

• 1/2 teaspoon freshly ground black pepper

• 1/2 cup finely torn fresh basil leaves
  

Instructions:

Bring a large pot of salted water to a boil. Boil the corn until tender-crisp, 3 to 4 minutes. Do not overcook. Drain the corn and immerse it in very cold water to stop the cooking process. Place the corn on a clean dish towel set over a cutting board, then use a serrated knife to cut the kernels of the cobs. (The dish towel both dries the corn and prevents it from bouncing all over the place.)

Next, combine the kernels with the oil, vinegar, scallions, salt, and pepper in a large bowl. Cover and refrigerate until ready to serve. Just before serving, toss in the fresh basil. Taste and adjust seasoning, if necessary.

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

FROM OUR KITCHEN TO YOURS!

Happy Friday Foodies!

As we come to the end of an action packed week, we always feel like we could use a bit of grounding and a reminder to prioritize joy, happiness and self-care going into the weekend.

So, we put our heads together to come up with an awesome list of ideas to inspire your self-care routine. These things are super simple and don’t take up a lot of time - but they can really make a world of difference in your mental and emotional well being.

“It’s not selfish to love yourself, take care of yourself, and to make your happiness a priority. It’s necessary.”

— Mandy Hale

15 Self-Care Tips - To Feel Happy Today!

1. Go For A Walk In Nature

Fresh air, sunshine and connecting with nature are key to health & happiness. In fact, A deficiency in Vitamin D - "The Sunshine Vitamin" can be an underlying factor in depression and other health issues. Going for a walk in nature can energize the body, release endorphins and dramatically shift your mood. Even better - connect with a friend for a “walk & talk”…..we highly recommend!

2. Give Yourself A Colorful Pedicure

We love self-care that’s both creative and therapeutic. Bright, fun colors can lift your mood every time you look at your toes! If you are looking for non-toxic nail polish brands check out this list from Sustainably Chic. You can take your favorite polish to the spa or nail salon if you prefer!

3. Listen To An Inspirational Podcast

Whether you’re out for a walk, on your morning commute, or preparing a meal in the kitchen - listening to an inspirational podcast is a great way to sneak in a little self-care and learning. Here are a few that our Team Tuesday is listening to now: Armchair Expert, Abby Wambach, The Gabby Reece Show, The Tim Ferris Show

4. Give Someone A Compliment

There is ample evidence that giving someone else a loving boost, whether giving compliments or expressing gratitude, has a mood-lifting effect and contributes to well-being. It always feels good to make other people feel good!

5. Dive Into A Great Book

When you need an escape, there’s really nothing like getting lost in a great book. Did you know that reading fiction results in very similar brain wave patterns as practicing meditation? When reading, you "let-go" of everything in your mind and become absorbed in the story on the page. It’s this act of escaping from your own thoughts that allows you to relax, much like meditation.

6. Light A Candle

Create some ambiance and light your favorite candle! You don’t need to wait for a special occasion or a romantic date to use candles if they bring you joy- they are a simple way to add something special and sacred to the everyday! We are obsessed with these beautiful non-toxic candles from Pure Plants Home - So cozy and comforting!

7. Say “No” When You Want to

If you’re feeling emotionally drained and the thought of committing to something fills you with dread - then don’t! Learning to say "no" to things that don’t serve you or aren’t on your priority list right now helps open you up for the things that bring you joy and peace of mind. Our mantra: “If it’s not a HELL YES! than it’s a NO!”

8. Drive Through A Car Wash

We just love the simple, All-American joy of the automatic car wash! It turns the chore of washing the car into a magical ritual. And here’s a bonus - you can turn the whole experience into a random-act-of-kindness by generously tipping the car wash attendant or paying for the person in line behind you.

9. Take An Epson Salt Bath

The ultimate end of day self-care treat! Epsom salts (magnesium sulfate) create a wonderful, therapeutic soak for your body. You’ll absorb some of the magnesium through you skin to help relax your muscles. Adding a few drops of your favorite essential oil ( we love lavender and eucalyptus) will enhance your experience and allow you to fully de-stress. Dim the lights, light a candle and add some peaceful music for an even deeper relaxing effect.

10. Meditate

Mediation has been known to help reduce stress and anxiety, increase calmness and clarity and promote happiness. From my our own experiences - we would say this is so true!

A note from LC: “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.”

We have tips on how to get started here: Hot To Start Meditating

11. Buy A Plant or Fresh Flowers

So simple, yet so lovely. Make a point to pick up flowers when you go to the market and place them somewhere that’ll brighten your day every time you enter the room.

12. Go To Bed Early

Easier said than done, right? But here’s the thing - with better sleep, we digest better, our hormones function better, we’re in a better mood, our skin looks clearer, and we’re more mentally focused and productive. Try to get in bed an hour earlier (even if you aren’t tired yet) so you can read and unwind without screens. If you are struggling with insomnia try a high quality magnesium supplement before bed. (Kelly is a big fan of power naps too!)

13. Drink More Water

Did you know that dehydration is a common cause of chronic fatigue? We recommend drinking half your body weight in ounces every day. Filtered water and herbal teas are the best choices to cleanse your body, boost your energy, and give your skin that healthy glow!

14. Write In A Journal

Feeling stuck or overwhelmed? Try journaling (with no grand writing expectations!) and see what is revealed - simply acknowledging your emotions, collecting inspirational quotes, prioritizing your to-do list, noting things you’re grateful for, or even writing a sweet or silly poem.

15. Indulge In Fun

Dinner with true friends, laughter, chocolate, wine or whiskey, doing something crafty, watching a great show or movie….indulging in fun can take as many forms as you can imagine. Guilt of any kind is immediately disqualifying!

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photo credit: House Of Yumm

This Strawberry Avocado Salad is a brilliant fusion of vitamins, minerals, and antioxidants….combining the healthy fats of avocado and olive oil, the fiber and protein punch of white beans, the nutty goodness of almonds and pistachios, and the healing properties of strawberries and dark green leafy greens all with a tangy splash of a simple balsamic vinaigrette

It’s really so delicious and nutrient dense!

Strawberry and Avocado Salad

For the salad:

• 1 cup strawberries halved

• 1 avocado, sliced or cubed

• 1 cup spinach

• 1 cup arugula

• 1 15-ounce can white beans, drained and rinsed

• 1/4 cup almonds

• 1/4 cup pistachios

 For the dressing:

• 1 Tbsp. balsamic vinegar

• 1 Tbsp. olive oil

• salt + pepper

Combine all of the salad ingredients in a bowl and set aside. Drizzle the olive oil, balsamic and salt and pepper on top of the salad, toss, and enjoy!

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

FROM OUR KITCHEN TO YOURS!

As owners of a plant-based food delivery business we often get asked “How do you get your protein?”

Our answer: As long you are eating healthy diet full of a variety of foods, including the right vegetables, finding excellent sources of protein isn’t difficult at all….And we have years of plant-based energy and vitality to prove it!

The daily recommended intake (for someone who exercises moderately) would be from 0.36 – 0.45 grams of protein per pound of body weight. Most vegetables, beans, grains, nuts, and seeds contain protein, and by focusing on those foods every day, you’ll be able to hit our recommended protein intake without worry.

More info: How Much Protein Is Enough?

Here Are Some Of Our Favorite Plant Proteins

And Some High Protein Vegan Recipes:

1. Protein Powder:

We love to recommend a healthy breakfast smoothie with a high quality protein powder, especially if we’re upping our exercise levels or feel like we need a protein boost. More on our favorite protein powders that are made from plant power below. And check out this recipe for our Raspberry Vanilla Protein Smoothie.

More info: Picking The Perfect Protein Powder

2. Lentils:

Lentils are a fantastic source of protein and so delicious to add to stews, curries, and soups. Lentils contain 9 g of protein for every 100 g, so they’re an excellent solution to complete our plant-based menus. Additionally, their high fiber content helps us stay feeling full for hours after a meal. Try our delicious Red Lentil Hummus

3. Beans:

Low in fat and cholesterol, beans and legumes a great option for good quality protein. A half-cup of beans contains 7 grams of protein, which is about equivalent to eating an ounce of chicken or fish. We often add a variety of beans to our salads, soups and homemade dips. Check out our high protein Perfect Burrito Bowl or Black Bean + Sweet Potato Salad

4. Edamame:

Edamame is a delicious snack and an excellent source of protein, calcium and iron - which is important for plant-based eaters! The folate in edamame is linked to decreased symptoms of depression, allowing better production of feel-good hormones like serotonin and dopamine which help boost our mood. It’s so easy to quickly boil up a batch of edamame to take on the go as a delicious snack or serve them salted as fun appetizer for the family. Try this delicious Superfood Salad

5. Quinoa:

Quinoa is an essential ingredient in our Good Clean Kitchen, as it’s one of the few plant proteins that is a complete protein - containing all 9 of the amino acids. It’s a gluten-free grain, so it’s great for those who are gluten-intolerant or gluten-sensitive. It’s rich in iron, B-vitamins, magnesium, potassium, calcium, vitamin E, fiber, and much more. Quinoa can be substituted in many meals for rice or potatoes to give us a complete protein that tastes delicious. Try two of our favorites: Summer Quinoa Tabbouleh Salad or Thai Quinoa Salad

6. Nuts

Almonds, pistachios, walnuts, cashews…..whichever nut is your favorite, it's likely a good source of protein, clocking in at about 5 to 6 g per small handful (less than 1/4 cup), Almonds offer the most protein per serving, and pistachios are a close second.  Plus with all the varieties of nut butters  — it’s easy to add a variety to your diet. Sprinkle them on salads and use them in your smoothies. 

7 Seeds

Hemp, chia, sunflower and pumpkin seeds - with a perfect ration of omega-6 and omega-3 EFA’s, these seeds are another bioavailable complete protein. A simple and great addition to a multitude of dishes, from breakfast cereal to salads to smoothies to avocado toast. Check out our Tuesday Foods Seedy Tahini Bars

6. Broccoli and Cauliflower

Broccoli and cauliflower are wonderful and delicious sources of plant protein. Many studies show that eating these cruciferous veggies can help prevent high cholesterol. We love them roasted in the oven with a drizzle of olive oil and a sprinkle of salt or eaten raw with a homemade hummus - The perfect high protein snack to keep on hand! Try our delicious Broccoli Salad and our Cauliflower Soup

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

FROM OUR KITCHEN TO YOURS!

It’s peach season! For the next few weeks, we will come home with a big bag of peaches after every trip to the farmers market. The season is short, so while it’s here, we make it a goal to enjoy them as much as we can.

Every summer the abundance of peaches inspires us to make this easy and delicious Peach Crisp. Because this recipe is so easy to make, it’s a great choice for summer entertaining. It’s also ideal for serving guests with special dietary needs, because it’s vegan and gluten-free!

Perfect Peach Crisp {Vegan + GF}

Ingredients:

• 7-8 ripe peaches (halved, pits removed and chopped // I also threw in a few cherries)

• 1 cup gluten-free rolled oats

• 1/4 cup almond meal

• 1/4 cup gluten-free flour (or sub all-purpose flour)

• 1/2 cup roughly chopped pecans or walnuts

• 2 Tbsp packed light brown sugar

• 2 Tbsp coconut sugar

• 1 pinch sea salt

• 4 Tbsp olive oil or coconut oil (coconut oil will have a coconut flavor) plus more for the coating pan

 Instructions:

Preheat oven to 350 degrees F (and lightly coat an 8×8 (or similar size) baking dish with coconut or olive oil.

Add peaches, and spread flat.

To a mixing bowl add the remaining ingredients (including oil) and, using your hands or a wooden spoon, mix until all everything is evenly distributed. (This makes the crumble topping.)

Add the crumble to the top in an even layer and bake for 40-45 minutes, or until the peaches are bubbling and the top is crisp and golden.

Serve as is, or with vanilla ice cream. (We like Foragers or Moo Nada for dairy-free)

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

FROM OUR KITCHEN TO YOURS!

Mediterranean Quinoa Bowl…..a healthy combination of quinoa, roasted chickpeas, spinach, red onion, kalamata olives, hummus and feta cheese all drizzled in a lemon dressing and tzatziki sauce.

This dish is great for meal prep. You can prep all of the components in advance and have a delicious, filling meal in minutes! The quinoa should be cool or at room temperature when you toss this salad together. If it’s too warm, it will wilt the greens and fresh herbs. Instead of cooking it when you’re ready to assemble the salad, prepare it at least an hour and up to 2 days in advance.

Of course, flavorful toppings, sauces and dressings are always key components in our Tuesday Foods kitchen, so we have included our house-made recipes for classic hummus, vegan tzatziki sauce, and lemony vinaigrette. These can be made up to 2 days in advance, or you could use can store-bought if you are pinched for time.

Here’s how we do it…..

Mediterranean Bowl

Ingredients: 

Quinoa:

• 3 cups cooked quinoa

Marinated Chickpeas:

• 1 15 oz can chickpeas, drained, rinsed and patted dry

• 1 teaspoon olive oil

• 1 teaspoon lemon juice

• 1/2 teaspoon oregano

• 1/2 teaspoon garlic powder

• 1/2 teaspoon salt

• 1/4 teaspoon pepper

Bowl:

• 4 cups baby spinach or arugula, loosely packed

• 1 cup cucumber, chopped

• 1 cup cherry tomatoes, chopped

• 1/2 cup red onion, chopped

• 1/2 cup feta cheese, crumbled (we like violife brand for vegan option)

• 1/2 cup kalamata olives

Toppings:

Lemon Vinaigrette, for dressing

Hummus, for serving

Tzatziki Sauce, for drizzling

Fresh parsley, mint and basil, for serving

Instructions:

First: Preheat oven to 400°F and line a baking sheet with parchment paper. Prepare the quinoa, if you haven’t already.

Make the lemony vinaigrette dressing, and set aside.

Next, prepare the chickpeas: Add the chickpeas to a mixing bowl with oil and seasonings. Use your hands to coat the chickpeas well. Pour chickpeas onto a baking sheet. Bake for 20 minutes flipping halfway. Once cooked, set aside to cool.

To make the bowls: Add about 1/2 cup cooked quinoa, 1 cup greens, 1/4 cup cucumber, 1/4 cup tomatoes, 2 Tablespoons onion, 2 Tablespoons feta cheese, 1 Tablespoon kalamata olives, sprinkle of fresh herbs and a scoop of hummus to 4 bowls. Divide chickpeas evenly and add to bowls then drizzle with lemony vinaigrette dressing and dash tzatziki.

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

FROM OUR KITCHEN TO YOURS!

Gazpacho is the quintessential summer soup because all of the fresh ingredients are deliciously in season this time of year. Wonderful on warm evenings, when you don’t want to turn on the oven or stove to make dinner….Just prep your ingredients on a cutting board and let your blender do the rest of the work!

We love to make a little salad for the top of the gazpacho with fresh and sweet cherry tomatoes, a little diced red onion, parsley, olive oil and vinegar adds just the right amount of “extra love” to this recipe.

For the gazpacho:

3 lbs ripe heirloom tomatoes – use a variety of colors!
1 red bell pepper
1/2 of a green bell pepper
1/4 of a red onion
2 cloves of garlic
1 cucumber, peeled and roughly cut into chunks
2 tablespoons of red wine or sherry vinegar
1/2 cup of high quality olive oil
2 teaspoons salt (or to taste)
few grinds of black pepper

For salad garnish:

Make this salad right before eating to preserve the texture and flavor of the ingredients.

1 cup sliced cherry tomatoes
1 tablespoons diced red onion
1 tablespoon parsley, chopped
1 teaspoon olive oil
1/2 teaspoon red wine vinegar
big pinch of sea salt
grind of black pepper

Add all ingredients to your blender and blend until totally smooth and emulsified – at least 1 minute on high if not longer.

After blended, taste soup and add a little more salt or vinegar if desired. Move to the refrigerator to chill before serving for an hour or two. The flavors only get better as it sits!

Make the salad topping by mixing all ingredients together in a small bowl. Serve the soup in a bowl or cup, topped with a big scoop of tomato salad and an extra grind of black pepper.

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

FROM OUR KITCHEN TO YOURS!

5 Delicious Hiking Snacks For Long Lasting Energy

Hiking is one of our favorite forms of exercise here at Tuesday Foods. There’s nothing better than spending a day in the outdoors, breathing in fresh mountain air, getting some good exercise and being rewarded with an awesome view!

Eating the right combination of nutrients during hike is key to optimal energy and performance. The ideal snack will provide the perfect combination of nutrients: complex carbohydrates, protein, healthy fats, and a bit of sodium.

Here’s why:

• Carbohydrates are the best way to get energy quickly! Complex carbs are what you’ll aim for because they have higher fiber content, making them digest more slowly and make you feel fuller longer. Complex carbs also help keep blood sugar more level, rather than spiking.

• Protein will keep you full longer and help your muscles and tissues rebuild after your hike,

• Healthy fats will keep you energized and satiated throughout your hike.

• It might sound counterintuitive but sodium (an essential electrolyte) is important in keeping your body hydrated, especially during long and exhausting activities.

If you’ve ever wondered what snacks to take hiking, or you’re bored with protein bars and pretzels, read on for some fresh and healthy Tuesday Foods ideas!

Not only do these hiking snacks hold up well in your backpack as you hike, but they also taste delicious and will keep you energized on the trail.

Sandwiches and Wraps

These are perfect sustenance for all day hikes. . Avoid making wraps with soft cheeses, mayo, and egg unless you are going to be eating them right away, because they won’t be refrigerated for a while.

We pack hearty our wraps or sandwiches for the trail in a reusable bag and use a stainless steel sandwich box to protect softer items from getting smooshed.

Vegan “Chick-un” Wrap:

Chickpea salad:

• 2 15 oz cans chickpeas drained and rinsed and then food processed. (rough chopped - but not fully mushed like hummus.)

• 3 carrots shredded

• 1/2 cup celery sliced - thin half moons

• 1/4 cup scallions/green onions sliced

• 1/2 cups dried currants

• 1/2 cups cashews raw, rough chop

• 4 tortillas to wrap (We use Sana coconut wraps for a gluten free option)

Chickpea Salad Dressing:

• 1/2 cup tahini

• 1 lemon juiced

• 1/2 cup warm water to thin dressing

• 2 cloves garlic finely minced

• 1-2 tbsp maple syrup

• 1 tbsp yellow curry powder

• 1 tbsp freshly grated ginger

• 1/4 tsp ground turmeric

• 1 tsp salt (more to taste)

• Freshly ground black pepper to taste

Instructions:

Make the dressing: In a blender combine all dressing ingredients and blend until combined. Set aside.

Process chickpeas: In a food processor, process chickpeas in batches so that they are partially mashed, leaving some whole.

Assemble: Add in the carrots, scallions, raisins, cashews, and pour dressing overtop and mix well to combine. Taste for flavor adding salt and pepper to taste.

Wrap: Warm tortillas on a pan, lay on cutting board and place 2 pieces of butter lettuce on top. Scoop three half-cup scoops onto butter lettuce. Fold in sides and wrap into a burrito. Cut diagonally.

Or - Keep it super simple with the classic endurance fuel!

PB and J Sandwich:

• 2 slices sprouted-grain bread, or your favorite healthy bread, toasted if you like

• Or tortillas

• 2 tablespoons peanut butter or almond butter

• 2 tablespoons fruit-sweetened jam

Nuts and Fruit

It's called trail mix for a reason - It’s easy to eat, it provides a nice variety of textures and flavors (crunchy, chewy, salty, sweet), and that combination of nutrients should help with energy throughout the day. Granola bars and date balls can also get the job done. Nosh on these mid-morning or in the afternoon to keep you going.

Tuesday Trail Mix:

• 3/4 cup shelled roasted salted pistachios

• 1/2 cup toasted salted pepitas

• 1/4 cup roasted cashews

• 1/4 cup cacao nibs

• 1/3 cup dried tart cherries (look for dried cherries with no sugar added)

• 1/3 cup dried mulberries

• 1/3 cup vegan and refined-sugar-free dark chocolate chips (We like Hu Chocolate’s Gems)

• 1/4 teaspoon cardamom

• a pinch of flaky salt

Combine all ingredients in a large bowl and toss well so the cardamom and salt get evenly distributed.

Sweet Treats

Date Balls:

Dates are one of our favorite snacks on the trail and is an ingredient in many snack bars both in the store and in our Tuesday Foods recipes. Dates are not only super sweet, satisfying and yummy, they have fiber, iron, calcium, potassium, magnesium, vitamin A, K and a some B's too.

Ingredients

•     1 cup about 10 Medjool dates, pitted

•     1/2 cup raw nuts, cashews, walnuts, almonds, pecans, etc.

•     pinch of sea salt

Instructions:

Process: Add dates, nuts and salt in a food processor fitted with the S-shaped blade. Process until mixture is well combined and sticking together.

Form balls: Scoop dough from food processor with your hands (or a cookie scoop) and form into small balls using your hands. Enjoy right away or store for later.

To store: Place balls into a sealed storage container and store in the fridge for a few days or in the freezer for a month

Peanut Butter Energy Balls

Ingredients

• 2/3 cup creamy peanut butter

• 1/2 cup mini chocolate chips

• 1 cup old fashioned oats

• 1/2 cup ground flax seeds

• 2 tablespoons honey or maple syrup

Instructions
Combine all 5 ingredients in a medium bowl. Stir to combine. Place in the refrigerator for 15-30 minutes so they are easier to roll.

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

FROM OUR KITCHEN TO YOURS!

Fresh figs - the season has just begun!

Fresh figs are a seasonal delight - they are sweet, with a rich flavor and a soft, “jammy” texture. In addition to their unique taste, figs are packed with nutritional benefits for the body. They’re an excellent source of soluble fiber, thanks to all of those seeds within the fruit. Figs are also rich in vitamins A, B1, B2, C, manganese, potassium, magnesium, copper, iron, and phosphorus.

They taste SO GOOD with everyday ingredients, so we thought we would share a few of our favorite ways to eat them. All three of these recipes are easy to prepare, absolutely DELICIOUS, and don’t require any cooking!

Fig + Nectarine Salad

Ingredients:

Salad:

• 5 cups spinach (arugula also works well)

• 1 cup fresh figs, sliced

• 1 cup fresh nectarines, sliced

• 1/4 cup pinenuts, toasted

Dressing:

• 2 tablespoons balsamic vinegar

• 2 tablespoons olive oil

• 1 teaspoon Dijon mustard

• 1 teaspoon maple syrup

• salt and pepper to taste

Instructions:

1. Rinse and slice the figs and nectarines

2. Heat a nonstick pan over medium heat. Add the pine nuts and toss until they’re a light brown color. (Careful not to burn!) Set aside to cool.

3. Whisk all dressing ingredients together. Combine salad ingredients in a serving bowl. Drizzle with the dressing and serve immediately.

Fig Toast

Ingredients:

• 2-3 figs

• 1 slice of sourdough toast, or toasted bread of your choice

• ricotta cheese or cream cheese (our favorite vegan options noted below!)

• drizzle of honey

• sprinkle of sea salt

• optional: microgreens or arugula, for topping

Instructions:

1. Pop your bread in the toaster and toast to your desired level. Slice the figs.

2. Spread the vegan cream cheese or ricotta on the toast, then place the sliced figs on top.

3. Drizzle over some honey and a sprinkle of sea salt. Top with microgreens or arugula, if using

Notes:
Vegan cream cheeses that we recommend - so many good ones! Kitehill, Myokos or Violife

Chocolate Dipped Figs

Ingredients:

• 12 figs washed and sliced in half lengthwise

• 4 oz melted dark chocolate, melted (We love Hu Chunks)

• Flaky salt

Instructions:

1. Wash figs and slice in half lengthwise.

2. Melt dark chocolate in microwave in 15-20 second increments, stirring well each time.

3. Dip each fig half in chocolate and place on a tray lined with parchment paper.

4. Sprinkle with sea salt and put tray in refrigerator for about 30 minutes to let chocolate harden.

Enjoy immediately or store in airtight container in fridge for 3-4 days.

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

FROM OUR KITCHEN TO YOURS!

This recipe comes from The Secret Ingredient Cookbook by Kelly Senyei.

A delicious pesto made from broccoli and green olives—who would have thought?

We probably wouldn't have come up with this combination ourselves - so we are so glad our yogi friend, healthy home cook, and one of our favorite writers, Ali Margo, brought it to our attention!   The recipe comes from Kelly Senyei’s new cookbook, The Secret Ingredient Cookbook.

And we have to admit - we LOVE secret ingredients!  Especially the ones that bring an unexpected and delightful surprise to a dish. That’s the idea behind The Secret Ingredient Cookbook and this Broccoli Pesto Pasta.

As it turns out, this pesto is hiding more than one secret ingredient: Green olives contribute both a bright green color and briny, salty flavor, while broccoli adds a power house of nutrition - vitamin C, B6, magnesium and protein.

The pasta can be served warm, room temp or chilled, making it a year-round winner. Use as much of the pesto as you like, and save any leftovers for later.   The pesto keeps well in the fridge, and makes a great dip for veggies or crackers.

Broccoli Pesto Pasta

Ingredients

• 2 cups broccoli, cut into florets

• 1 lb. uncooked pasta, rigatoni or penne

• 3 Tbsp. pine nuts

• 1 cup green olives, pitted

• 2 cups fresh basil leaves

• 3 cloves garlic, roughly chopped

• 3 Tbsp. Parmesan cheese, freshly grated (we like violife for vegan option)

• 1/4 tsp. black pepper, plus extra for seasoning

• 1/4 cup extra-virgin olive oil

• kosher salt, for seasoning

• Optional add-ons: sprinkle of red-pepper flakes, drizzle of olive oil, roasted or steamed broccoli florets

Instructions

1. Bring a large pot of salted water to a rapid boil. Add the broccoli florets and cook for one minute. Transfer the broccoli to a food processor or blender with a slotted spoon.

2. Bring the water back to a boil and add the pasta, cooking until al dente according to package directions. Drain the pasta, reserving one cup of the pasta water in a measuring cup.

3. In a small saucepan, cook the pine nuts over medium heat until toasted and fragrant, about 3 minutes.

4. Add the pine nuts to the food processor or blender along with the olives, basil, garlic, cheese, pepper and 1/2 cup of the reserved pasta water. Pulse until well combined.

5. With the processor on, add the olive oil slowly, stopping to scrape the sides as needed, until the pesto is pureed. Season with salt and pepper to taste.

6. In a large bowl, toss the pasta with a desired amount of the pesto, thinning with extra pasta water two tablespoons at a time as needed. Serve.

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

FROM OUR KITCHEN TO YOURS!