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!

Our year of education with the tory burch foundation

06.30.23:

This week we embarked on an a year long journey as a Fellow with the Tory Burch Foundation. The foundation empowers women entrepreneurs through education, access, community, capital and so much more. Each year a select 50 women are chosen - from many thousands of applicants - to participate in the program, as fellows, and then to graduate into the esteemed community as alumni. We are in a bubble of excitement and disbelief and are absolutely honored to be among this field of fabulous women. 

1. Total gratitude! Thank you Lindsay Rogers for planting the seed of opportunity and inspiration, sharing all the sweet nuggets and always being such an example of absolute badassery for us. Thank you Lea Tucker for being a professional force and cheerleader as we advanced through the application and interview process. Thank you Ashley Wick for igniting the inner gorilla and teaching us how to embody our confidence and put our most empowered foot forward. Thank you to Tory Burch herself, for working her tail off in order to provide this transformational platform to so many. And to the entire TBF team for being so encouraging, approachable, and most of all for choosing us!

2. We are already in awe of the access. The TBF hosts the largest free entrepreneurial platform in the world- empowering women to empower themselves. There are endless assets on their site, available to ALL for business education and growth. They are trailblazing for inclusion and diversity. The educational assets provided are top notch (did we mention FREE!?) and we can not wait to learn and share more of what we experience throughout this year. Follow on instagram and linked in and sign up for access to their monthly newsletter - you will not want to miss…

Facebook: /ToryBurchFoundation

LinkedIn: /ToryBurchFoundation

YouTube: /ToryBurchFoundation

Website: ToryBurchFoundation.org/Fellows

3. The community! We spent the last week connecting with previous alumni and rising 2023 fellows and could not wipe the smiles of excitement from our cheeks. Thank you Cassie at Wild Rye for an insiders peek and top notch tips on how to get the most from this year. To Sabrina at Seed Box Systems for planting such a strong “seed" of inspiration to pursue our B Corp certification - we are going for it! The TB Team is incredible - the fellowship field is diverse and motivated and we are so proud, humbled and excited to be on this wild ride with the 2023 Fellows and the TB Foundation Team!

---

As seen in the Aspen Times:

Tuesday Foods wins fellowship award

Kelly Hollins and Lisa Cohen, co-creators of Roaring Fork Valley and Front Range business Tuesday Foods were awarded Tory Burch Foundation Fellowships. Each year, the Tory Burch Foundation selects 50 women entrepreneurs for a yearlong program designed to grow their businesses through workshops, coaching sessions, network-building, and financial resources. The program ends with a company presentation and trip to New York City.

Tuesday Foods is a plant based, zero waste, ready-to-eat, food delivery service aimed at nurturing healthy individuals and communities with locally sourced ingredients, plant-based meals, and reusable packaging are designed to be gentle on the environment.

The Farmers Markets Are Back!

Getting from-the-field fresh produce and artisan baked goods has never been easier, thanks to farmers markets that have sprung up around the country. Here's a list of our favorite Farmers Markets in the Roaring Fork Valley, Boulder and Denver, Colorado. We look forward to seeing you at the markets this summer!

Plus….check out one of our favorite Farmers Market Recipes below!

Roaring Fork Valley, Colorado:

Two Roots Farm is a 3-acre organic farm in Basalt, CO - growing a diverse array of vegetables, herbs, and flowers for restaurants in the Roaring Fork Valley, the local Farmer's Markets, and their CSA program. Visit the Two Roots farm stand every Friday, from June - October  9:00-1:00PM - 100 Sopris Creek Rd. in Basalt, Colorado

Mesa Microgreens: Grown locally in Silt, Colorado and delivered from Rifle to Aspen. Microgreens are harvested at the plant growth stage between a sprout and a baby green. They have all the flavor and dense nutrition of baby greens, but are more delicate in texture like a sprout. They are the ideal finishing touch to any dish, and perfect on salads and sandwiches. Kaylin from Mesa Microgreens delivers all of our favorites to our door - sunflower, pea, kale, kholrabi, radish, broccoli and her special microgreen mix to add to smoothies!

Farmers Market From Aspen to Glenwood Springs:

Aspen Saturday Market. Saturdays, 8:30 a.m.-3 p.m. – This market has been going strong since 1998. Every Saturday from mid-June to mid-October customers stroll the U-shaped market from Hopkins to Hunter to Hyman street shopping and catching up with friends, while enjoying live music. In addition to Colorado-grown produce, meats and cheeses, there’s Colorado-made bread, skin-care products, art and more.

Basalt Sunday Market. Sundays, 10 a.m.-2 p.m. – We will see you there on June 18! We will be selling our fresh, organic, cold pressed juices, granola, healthy treats and more!

The Basalt Sunday Market is part market, part casual community gathering held downtown on Midland Spur. You can purchase produce and meats from local farms like Rock Bottom Ranch, enjoy live music, grab a snack, and pick up one-of-a-kind offerings from local vendors. They even have arts and crafts for kids.

Carbondale Downtown Farmers Market, Wednesdays, 10 a.m.–3 p.m. – We will see you there July 12!

Get a burst of mid-week dinner inspiration at this eclectic market set up in the middle of downtown. With a focus on local farmers, producers and artisans, not only can you buy wonderful products, you’ll be supporting the community goal of sustainable business practices.

Glenwood’s Downtown Market, Tuesdays, 4–8 p.m. – Enjoy a different kind of happy hour at this lively evening market, located just off of Grand Avenue. In addition to being able to buy goods from local farmers and makers, you can pick up dinner and enjoy live music.

Glenwood Springs Saturday Farmers Market, Saturdays, 8 a.m.–3 p.m. -Established in 1986, this market focuses primarily on fresh produce, although there are some crafts and prepared foods, and live Bluegrass music. Located at 14th and Grand Avenue.

Boulder and Denver, Colorado:

Aspen Moon Farm: Started in 2009, Aspen Moon Farm consisted of 2.5 acres in Longmont, Colorado with one acre of cultivated vegetables and one Farmer’s Market in Longmont and have grown to 99 acres - with approximately 25 acres in production! They serve seasonal Farmer’s Markets in Longmont and Boulder on Saturdays, and offer an abundant Roadside Farmstand, open daily as the season allows. They offer a bountiful CSA program - with over 350 members.

Cure Organic Farm is a woman-owned, commercial, diversified family farm, growing over 100 varieties of vegetables, herbs, berries, and specialty cut flowers on public and private land.  They provide produce, meat and eggs available for sale 50 weeks of the year.  Main markets include Boulder and Denver restaurants, A CSA Program, and farm stands. 

Black Cat Organic Farms: Jill and Chef Eric Skokan have created a 425 acre, Certified Organic vegetable farm located just outside of the city that supplies the bounty for their Farm Store, Dinners at the Farm, CSA’s, and Boulder Farmers’ Market Booth. They grow, seed clean and mill our own organic grains, and raise and breed sheep, pigs, chickens and geese. All animals are raised on pasture and vegetable fields with holistic pasture management, No hormones, No GMOs, No routine antibiotics and lots of love and care.

Farmers Markets From Boulder To Denver:

Boulder Farmers Market, Boulder, CO: The Boulders Farmers Market, located in Boulder, is one of the most notable markets in Colorado. This market, which occurs on Wednesdays and Saturdays from April to November, has a variety of organic produce, free-range animal products and even handmade goods.

Cherry Creek Fresh Market, Denver, CO: Cherry Creek Fresh Market is Denver’s largest farmers market. The market occurs on both Saturdays and Wednesdays from May to September. Find artisan cheeses, chef demonstrations, live music and of course organic produce at this massive market.

City Park Farmers Market, Denver, CO: Every Sunday from June to October is the City Park Fresh Market located in Denver. This farmers market takes place at Denver’s historic Sullivan Fountain. Enjoy organic produce from local growers and food vendors. This downtown event is a great spot to find some Colorado wines, cheeses.

Farmers Market Recipe:

Charred Snap Peas with Mint

Fibrous, slightly sweet snap peas provide an excellent crunch if you eat them raw. But pairing them with a few simple ingredients take the shoots to another level. Saute snap peas on medium heat until char spots appear (you can saute without oil, on a well-heated cast iron skillet), then plate. Toss them with lemon, chopped mint, flaky salt, and finish with a drizzle of olive oil.

Where To FInd seasonal Produce Where You Live.

To help determine what spring vegetables and fruits are peaking where you live, check out this handy Seasonal Food Guide.

Post-Operative Nutrition

Living in a mountain town it’s inevitable – you’re either going to get hurt or know someone who does.

In terms of injuries and surgeries, I’ve drawn the short end of the stick. Earlier this month I went in for my seventeenth major surgery and found out three days before going under I needed yet another operation. The frustration of multiple surgeries paired with crutch time, inability to cook and prepare healthy meals and overall change in daily life is incredibly challenging. Even though I do my best to prepare in advance –putting the clothes I need on the highest shelves, stocking the fridge with yummy food and doing a deep clean of my house – challenges always arise and one of the biggest places I start to slack off is diet. Be it post-op exhaustion, pain or lack of ingredients, it’s hard to maintain healthy eating habits during recovery. 

In my most recent surgery one of the recommendations was to eat 500 extra calories / day. But eating healthy and getting all the proper nutrients after a major operation is hard and near impossible unless you have a full time caretaker who also happens to be a top chef. After my recent hip surgery, a girlfriend surprised me with a Tuesday Foods lunch subscription and my mind was totally blown. Not only had I never heard of this food service but it’s local, in the Roaring Fork Valley and a mix of the healthiest, most nutritious, yummiest selection of goodies one could ask for. 

Alongside standard medical care and rest, nutrition plays a crucial role in ensuring a smooth and speedy recovery. Eating well after surgery can help reduce inflammation, increase strength and mitigate loss of muscle mass, strength and functionality and help with healing and repairing tissue. Tuesday Foods is a fantastic option for individuals seeking optimal nutrition during their postoperative recovery period. 

1. Tailored Nutritional Support:

Tuesday Foods understands the unique dietary needs of individuals and in my case someone recovering from a hip operation. Their team of nutritionists and chefs carefully craft menus that focus on delivering meals rich in essential nutrients vital for healing and regaining strength. These meals are designed to provide a balanced blend of proteins, carbohydrates, healthy fats, vitamins, and minerals necessary for tissue repair and immune system support.

1. High-Quality Ingredients:

One of the standout features of Tuesday Foods is their commitment to using high-quality ingredients. Their meals are prepared using fresh, locally sourced produce and sustainable proteins. By prioritizing quality, they ensure that their meals are free from artificial additives, preservatives, and other potentially harmful substances. This attention to detail enhances the nutritional value of their meals and supports the body's healing processes.

1. Customizable Meal Plans:

Every individual's recovery journey is unique, and Tuesday Foods recognizes the importance of personalization. They offer customizable meal plans to cater to specific dietary restrictions and preferences. Whether you have specific allergies, follow a particular diet, or simply prefer certain ingredients, they allow you to tailor your meal selections accordingly. This customization ensures that your meals align with your dietary needs and individual preferences and you really can’t go wrong with any of their options. 

Opting for a more anti-inflammatory diet post-op is always a goal of mine that’s always been hard to achieve. There are foods that are meant to clear up inflammation in your body and according to Harvard Heath, “doctors are learning that one of the best ways to reduce inflammation is not in the medicine cabinet, but in the refrigerator.” Examples of anti-inflammatory foods include tomatoes, nuts, green leafy vegetables, berries and olive oil. Not only that, but tons of different food choices offer nutrients to fuel your body post-op and Tuesday Foods is full of them. 

• Protein helps the body make new blood cells which is critical for healing

• Protein rich foods: lean meats, fish, tofu, eggs, poultry, legumes, nuts

• Fiber helps to improve digestions and prevent constipation

• Fiber rich foods: fruits, vegetables, whole grains, legumes

• Antioxidants help to protect cells from damage and reduce inflammation

• Antioxidant rich foods: berries, dark leafy greens, nuts, seeds

• Vitamin C helps with wound healing and reduce risk of infection

• Vitamin C rich foods: citrus fruits, tomatoes, bell peppers, broccoli, brussels sprouts

• Iron is necessary for making new blood cells and helps with healing wounds

• Iron rich foods: Poultry, fish, lentils, red meat, spinach, iron-fortified foods

1. Convenience and Time-Saving:

Recovering from surgery can be physically and emotionally demanding, making it challenging to prepare nutritious meals consistently. Tuesday Foods solves this problem by providing convenient meal delivery services. Their website allows you to easily place your order online, selecting the meals and portion sizes you require. The meals are then delivered right to your doorstep on Tuesday, eliminating the need for grocery shopping, meal planning, and cooking. This convenience allows you to focus on rest and recovery while ensuring that you have nourishing meals readily available. Plus, they use reusable tupperware so nothing is going to waste. 

1. Varied and Delicious Menu:

One common concern when relying on a meal delivery service is the fear of monotonous or bland meals. However, Tuesday Foods stands out by offering a diverse menu of delicious options. Their chefs create flavorful meals that incorporate a variety of culinary influences, ensuring that you never feel bored or unsatisfied with your meals.  This variety not only improves your dining experience but also ensures you receive a wide range of nutrients essential for your recovery.

In my journey of way too many surgeries and what feels like endless recovery time, nutrition has always played a pivotal role but this time around it’s been easier, more nutritious and a lot yummier with a much larger variety of food options. By embracing the benefits of Tuesday Foods for a post-op meal service I was able to focus more on healing vs. painfully cooking and preparing food while on crutches. Postoperative nutrition is vital for both healing and mental health. When you’re eating well you can recover faster, feel better and fill your body with the good stuff, easily. 

Liz Rovira runs Embers Media, a boutique marketing firm in the Roaring Fork Valley. She is an avid skier, rafter and biker who loves to be active when she’s not in recovery or facing medical complications which she does with tenacity and grit. Follow her adventures at bitzofliz

MY WEEK WITH TUESDAY FOODS

A diary of spring clean eating in Aspen: Daily smoothies, a jackfruit surprise, pumpkin cornbread worth copycatting, and the dreamiest whipped chia pudding

By Amanda Rae

MONDAY

Creole Style Jack Cakes.

Goji Chipotle Dressing.

Carrot Coriander Sunflower Paté.

Coco Berry Crunch

OMG. I’m reading the menu for tomorrow’s Tuesday Foods delivery (May 2-7) and I’ve got visions of a rainbow spread dancing in my head.  

Already I know that the plant-based meals will be bomb. A few years ago I interviewed Kelly, a certified health coach and vegan chef, and Lisa, a certified nutritionist and exercise physiologist, for my Aspen Times Weekly “Food Matters” column (before they rebranded to Tuesday Foods from Good Clean Food) and got a taste. Kelly explained then that the goal with their organic, vegan meals is “to make it diverse and special and not something you could whip up on your own in five minutes.” Amen.

I’ve always loved to cook (thanks, Mom!), both for daily sustenance and as a creative outlet—I wrote “The Aspen Cookbook” in 2020. Still, as a busy single gal living in a tiny condo, sometimes I crave a BREAK. Am I offseason burned out? Check!

While the opportunity to restore healthy habits with Tuesday Foods meal delivery is enticing, perhaps most exciting about this food adventure is that I WON’T HAVE TO DO DISHES ALL WEEK! Hooray! I go to bed in a great mood.

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TUESDAY

Signature Plan weekly menus are posted online, so I know what to expect in my delivery, left in an insulated bag at my door before noon. I get a text message confirmation, and transfer everything to my fridge. Pretty little rainbows are layered inside the big glass jars like fruit-and-vegetable mixed media. I dig it!

I’ve been experimenting with intermittent fasting for a while, and usually I don’t get hungry before noon. Running out the door for morning meetings on the road, I shake up The Hulk, a vibrant green juice, cold-pressed celery, fennel, lemon, lime, kale, collard, parsley, and cucumber. The process preserves vitamins, minerals, living enzymes, and antioxidants versus heat-pasteurized juices sold at the grocery store, which may contain added sugars and preservatives.

The Hulk tastes like a leafy garden in a glass! I think it would make a refreshing companion for nonalcoholic imbibers at brunch or as the backbone to a nouveau Bloody Mary. I feel quenched and flooded with nutrients.

I’m back home by 4 p.m. and I’m starving. Whoops. Should have brought a snack for the road. It’s too early for dinner, so I tide myself over with a Coco Berry Crunch Smoothie. I pour almond milk right over the berries, banana, cacao powder, cashews, hemp seeds and almond butter in the compostable cup, let it sit five minutes, then dump it all into a blender and blitz. It’s rich and chocolatey, with tiny flecks of date and raspberry/strawberry seeds that lend a satisfying chew-crunch. When I return to the kitchen to compost the empty cup, I slurp the melted liquid straight from the blender jar. I. Want. Every. Last. Drop.

It’s an overcast afternoon, and a chill is settling over Aspen. Craving a hot dinner, I warm one third of the Goop Inspired Detox Chili (each jar is 32 ounces) in a pan on the stovetop and toast a sliver of Vegan Pumpkin Cornbread. A few sprigs of cilantro and one green onion, sliced, goes on top of the chili, which is brothy, like an extra-chunky soup. Packed throughout are toothsome chunks of veggies: melt-apart potatoes, carrots, crunchy celery, tender cubes of pumpkin, black and pinto beans…whoa, is that an earthy, licorice-like burst of parsnip in there? I don’t even like licorice, so I never buy parsnips to cook at home. Chalk one up for diet diversification.

“It is free of tomato, so easy to digest for those sensitive or with reflux,” Kelly explains of the Goop recipe, modified with Tuesday Foods’s signature vegan spin. Together with the super-moist, toothsome cornbread (studded with corn kernels, green chile, and jalapeno), each bite has a synergy of flavor, texture, and mild, lingering spice. One slice of cornbread isn’t enough! I save the last sliver to accompany tomorrow’s serving.

My main course is the Mexican Style Chopped Salad. I can’t help but dump the entire jar into a big glass bowl to see the full effect. It’s got that classic “fiesta” vibe—you know, crinkles of green Romaine lettuce, thinly shredded purple cabbage, chopped red pepper, black beans, sliced radish, and small-diced jicama that burst between teeth with cool, watery crunchiness. The short-grain brown rice tossed with taco seasoning will be my sole critique all week: I’m not a fan of the hard texture of cold brown rice. Though the instructions don’t mention it, re-steaming the rice in a pan with a splash of water does wonders before adding it back to the salad.

What I do love, though, is the Goji Chipotle Dressing. Made with orange juice, pumpkin purée, and goji berries, it’s sweet, with subtle smoky flavor and a distinct undercurrent of cold-pressed extra-virgin olive oil. Looking back, I forget to squeeze a lime wedge over top! I print out the printable menu, which now lives on my countertop for quick reference.

Sometimes I can’t sleep if I have dessert on the brain. So, in the name shuteye, I break off a corner of the Awesome Almond Butter Brownie. Fudgy it is! I love the crushed walnut topping, the creamy almond butter notes, and that Kelly and Lisa use dates and maple syrup instead of refined sugar, plus incredibly silky-smooth vegan dark chocolate (Hu Kitchen-brand chunks). A few bites are all I need to slide into sleep mode.

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 WEDNESDAY

Not even 24 hours into this diary, I’m realizing how FUN it is to pick meals from my fridge as easily as I would pick a dress from my closet! What a time-saver.

To break my fast, I try the Emerald City green juice, this one a little bit sweeter than The Hulk with lemon, ginger, and green apple in addition to cucumber, celery, kale, and collards. Refreshed, I sit down to write.

Later I blend up a Blueberry Protein + Oats Smoothie. It’s ultra-creamy and filling from the oats and sunflower seed butter. I never think to add oats to my homemade smoothies, so I make a mental note to start doing that.

At my desk all afternoon, I snack on Crudités with Carrot Coriander Sunflower Paté and Black Bean Dip while working. I’m impressed by the little wedges of radicchio—my favorite bitter leaf—and sticks of fennel and jicama, two more veggies I never buy at the grocery store. There are also snap peas, two kinds of radishes, baby purple cauliflower almost too cute to eat, and a few bonus dried apricots. It’s a 24-ounce glass container of raw veg, so I save half.

For lunch, I warm up a third more of the Goop Inspired Detox Chili, mainly to polish off the last small square of cornbread, which I slather in Black Bean Dip. Great combo! I add pumpkinseeds, cilantro, and green onion­­—and this time I don’t forge the lime squeeze. Citrus and fresh herbs fast-track brightness to almost any dish.

I’m hungry a few hours later so I prepare half of Buddha Bowl 1: Quinoa Tabbouleh. I carefully scoop out half of the cucumber and tomato, arugula, roasted cauliflower, quinoa, and chickpeas to a bowl, drizzle it with Lemon Tahini Dressing, a squeeze of lemon juice, and half of the slivered almonds and currants. The combination is creamy and fresh: crunchy almonds and sweet currants in contrast to the nutty tahini dressing. I add a few sprigs of basil from my window garden and a couple of roasted tomatoes from my fridge.

Though I technically ate two lunches—two courses spread out over a few hours—Tuesday Foods invites portion control. I grew up in a “clean your plate” home, and for better or worse, that’s stuck with me. Having a week’s worth of meals ready means I must practice potion control.

I had planned to eat another dish for dinner, but I’m still full. Around 7 p.m., I panic. I’m out of pumpkin cornbread which I want to eat with the rest of the veggie chili tomorrow. I sleuth around the Internet to create a vegan, gluten-free copycat recipe using all the same ingredients listed on the Tuesday Foods website.

Tomorrow’s cornbread is ready an hour later. Though I didn’t have sweet corn kernels, jalapeño, or vegan cheese shreds on hand, the flavor is respectably spot-on. It’s super moist and tender, thanks to pumpkin purée. True to my Virgo nature, I write up recipe—email me to try it for yourself! (Or just order extra at Tuesday Foods checkout, see my tips at the end.)

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THURSDAY

May the 4th be with you! Every spring, at this time of year, it seems, I’m on a cleanse. Winter in Aspen is hard on the body and spirit. Thank you, Tuesday Foods!

At my desk, I drink the Straight Celery Juice. Grassy, earthy…it feels like a system cleaner. I suck it down and feel virtuous.

“We really feel like our program is a (continuous) cleansing opportunity,” Kelly says. Adds Lisa: “We’ve been doing juice cleanses since January 1—everyone is jonesin’ for juice!”

Makes sense: Last fall, Tuesday Foods acquired Carbondale’s Tonic Juicery and relocated to a new production facility in Carbondale.

LOCAL is the biggest draw: Unlike other meal delivery services I’ve sampled (Sakara Life, Hello Fresh), Tuesday Foods is headquartered close to home, so the food delivered is ultra-fresh. (A second production kitchen opened in Boulder in 2020.)

The Quinoa Tabbouleh Salad second serving holds up for lunch! I’m inspired to prep the ingredients (quinoa pilaf, marinated chickpeas, chopped tomatoes and cucumber, slivered almonds, and currants) to top arugula for my own salads this summer. Tuesday Foods is giving me all sorts of meal-prep ideas. Win!

Late afternoon, I’m craving an energy boost, so I blitz up the Creamy Mango Matcha Smoothie for a mellow caffeine boost. Almonds, coconut flakes, and dates provide lots of “chew.” I pour it back into the compostable cup to take it to the park, where I meet a friend. She oohs and aahs at the creamy green color.  

I’m intrigued by the Creole Style Jack Cakes with Mixed Cabbage Slaw and Remoulade Dip Sauce—I don’t prepare jackfruit at home, either! (I know from my chef bud that whole jackfruit prep, with its thick inedible rind and sticky latex sap, is a b*tch.) I warm the cakes up in a hot sauté pan until browned, then place them on top of butter lettuce leaves. The shredded cabbage had been layered on top of the creamy dressing, so it stayed crunchy.

I love the texture—jackfruit strings apart like crabmeat! Hearts of palm remind me of artichokes, marrying well with the smashed garbanzo beans and GF breadcrumbs. I eat both, feel too full, and wish I’d saved one for another meal. Portion control, Amanda!

Craving something sweet, I dip into the six-ounce Britt's Lemon Blueberry Chia Parfait, named for the Boulder kitchen head chef, on the TF team since day one. Turns out she uses fewer chia seeds than standard chia-seed pudding and whips the lemony cashew-coconut cream into a fluffy cloud. It’s zesty, sealed with a top layer of intensely flavored blueberry jam. I take a few bites, shove it back in the fridge, and escape the kitchen. Progress!

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FRIDAY

Happy Cinco de Mayo! I’m out of juice (see tips at end), so I guzzle green tea until lunch.

I already ate the Mexican Chopped Salad, but I’ve got Chef T's Bento Bowl with Holy Hemp Dressing: “A one-bowl wonder of sticky rice, sautéed vegetables, marinated mushrooms, tamari-roasted seasonal squash, and crisp fresh veggies.” Turns out Tara, the Tuesday Foods bookkeeper, webmaster, and an original TF chef, lives half of the year in Mexico. Does that count as on-theme?

I’m glad I read the instructions this time: “We like to keep the carrot and jicama fresh + raw to add after warming everything else together in hot pan on the stove.” It’s a cool topping on a hot bowl bursting with varied flavor; nori sheets crumbled on top add texture and salt.

Hungry again around 4 p.m., and not wanting to fill up before a dinner party, I blitz another Blueberry Oats Smoothie. The convenience of dumping premeasured ingredients is everything—maybe I start batch-prepping my own at home? If I could afford Tuesday Foods on the reg, I would gladly let them take care of it for me!

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SATURDAY

Do you ever wake up to a serious food craving? That happens to me today. My mind heads straight for the fridge and that last cup of veggie chili. (Amazingly, the cornbread seems moister today than Wednesday, when I baked it—thanks to the pumpkin puree, perhaps?)

But first, CycleBar. One of my favorite instructors is back to the studio, and she murders us for 45 minutes. I feel strong, and ready to refuel.

Back home, preparing lunch could not be easier: I dump the remaining Goop Inspired Detox Chili into a pot, add a splash of chicken stock (I keep ice cubes of homemade stock in my freezer) and toast the cornbread. Topped with fresh cilantro and more toasted pumpkinseeds…it’s exactly what I woke up daydreaming about.

Good news: the company’s new Carbondale kitchen means expansion: On June 1, Tuesday Foods will launch a takeaway window with à la carte items, juices, and smoothies. Also find Tuesday Foods at the True Nature Healing Arts café, Basalt Sunday Market, Wednesday Carbondale Farmers’ Market, and 51st annual Mountain Fair (July 28-30).

“The process is replicable because we have been doing it for so long­­­—about 48 deliveries a year for four years—so we can easily take a concept and turn it into a ready-to-eat Tuesday Foods dish,” says Kelly, citing cookbooks, blogs, and staff backgrounds as inspiration. “Our team just gets it. We are all in a flow, knowing what it takes to have each dish come together in a balanced and delicious way.”

I can’t help but admire my still-clean kitchen. It will stay that way tonight: I have dinner plans.

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SUNDAY

I wake up feeling bright, energized…and wistful. My week with Tuesday Foods is almost over. I’m lighter on my feet, and some cravings have reset. Next week, I’m undergoing a most unpleasant dental surgery. At least my system is flooded with nutrients from this weeklong plant-based program because I feel ready for recovery.

“Eating a Tuesday Foods plant-rich diet is deeply nourishing to the body and soul—something we know from personal experience and confirmed by the latest research. Food is medicine,” Lisa shares. “Plant foods are rich in phytochemicals that protect, heal, and energize the body. Plus, plants feed the and support the microbiome, which science shows [is] the control center of our health and well-being, contributing to better digestion, better sleep, serotonin production (the feel-good hormone!), hormone balance, supporting the immune system, and helping with weight loss.”

I’m on board, ladies! I place the rinsed glassware back into the insulated bags and leave them on my doorstep for Tuesday pickup.

I feel grateful for this week with Tuesday Foods. Now…if only I could figure out how to make that pumpkin chili and those almond butter brownies!

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TIPS FOR NEW TUESDAY FOODS CLIENTS:

·      In the future, especially during super-active weeks, I might prep tofu or chicken to add extra protein to meals.

·      If you love loaded garnish like I do, make sure to have extra herbs, seeds, nuts, and dried fruit on hand to add to dishes. Check the weekly menu to determine what works best.

·      Do yourself a favor and add a few extra treats (and juices) to your basket before checkout. I wish I had. I’m hooked on Lisa and Kelly’s Awesome Almond Butter Brownies and Britt’s Chia Seed Parfait, chef’s kiss!

Amanda Rae Busch

Follow me for more good eats: @aspenscoop

Amanda Rae is an award-winning writer, editor, and Aspen Times Weekly food columnist from 2013-2021. Currently she contributes to Aspen Sojourner, Après, The Purist, and Edible Communities, among others, and reps Everybody Water in the RFV. During the pandemic she tested and edited 100+ favorite restaurant recipes for  "The Aspen Cookbook" (2020), a Colorado Book Award Finalist. While she much prefers winter's drama and snowboarding 108-day seasons, Amanda is excited about farmers' markets and her weekly CSA share, picnics, lawn games, camping, cycling, and motorcycling. Tell her what you're eating: @aspenscoop

Simple, delicious and so easy to make, bruschetta is an Italian appetizer of rustic bread drizzled with olive oil, rubbed with garlic, and topped with the freshest seasonal ingredients. We’re making bruschetta two ways for this weekend’s Memorial Day BBQ - One with Heirloom tomatoes and fresh basil, and the other with sweet pea and mint!

Bruschetta With Heirlooms + Basil

This classic version highlights two summer favorites — fresh tomatoes and basil — livened up with goat cheese (if you please!) and a drizzle of thick balsamic vinegar. Because the flavors are so simple, we love to use high-quality ingredients. Look for the juiciest, ripest heirloom tomatoes (for the varying color and flavors) and of course, the best quality bread, olive oil, and balsamic vinegar you can find.

Ingredients:

• 1 1/2 cups heirloom tomatoes, chopped (cherry tomatoes also work here)

• 1 cup of fresh basil, chopped

• 1/4 cup red onion, fine dice

• 2 tbsp olive oil + 2 tbsp for brushing on the bread

• 2 tsp balsamic vinegar + balsamic glaze for drizzle

• Sea salt and pepper to taste

• 6-8 slices of rustic bread (french baguette or ciabatta)

• 1 clove garlic

• goat cheese, optional - can be served as a smear on the bread or crumbled on top

Instructions:
1. In a bowl, add the tomatoes, basil, red onion, olive oil, vinegar, salt and pepper and toss well.
2. Brush the sliced bread with olive oil on both sides and add to a hot skillet or under the oven broiler. Toast on each side for around 2-3 minutes.
3. Rub the garlic on the bread before topping generously with tomato mix. You can add a smear of goat cheese to the bread or serve a little bit crumbled on top. Serve right away and enjoy!

Sweet Pea + Mint Bruschetta:

IngredientsL

• 1 1/2 cups organic frozen peas

• 1 cup mint leaves

• 1/2 cup pistachios

• 1 clove garlic, minced + a clove of garlic

• 2 tbsp olive oil + another 2 tbsp for brushing on the bread

• 1 tsp lemon juice

• Sea salt and pepper to taste

• 6-8 slices of rustic bread (french baguette or ciabatta)

Instructions:
1. Blanch frozen peas for 60 seconds in just boiling water water. Strain and run under cold water.
2. In a food processor add the peas, mint, pistachios, garlic, olive oil, lemon juice, salt, and pepper. Pulse until you get a consistency that sticks together but is still chunky. Add a touch of water as needed.
3. Brush the sliced bread with olive oil on both sides and add to a hot skillet or under the oven broiler. Toast on each side for around 2-3 minutes.
4. Rub the garlic on the bread before topping generously with the sweet pea mix.
5. Top with a spring of fresh mint, crushed pistachios or a sprinkle of sea salt. Enjoy!

Don’t Miss A Beet With Our Newsletter!

We caught up with our friend Cameron Elmendorf, practitioner of Chinese medicine in Boulder, Colorado and The Roaring Fork Valley - to chat about hormones and how important they are to our health, well-being and vitality.  Her practice includes acupuncture, herbal medicine and Chinese medical massage, among other types of treatment.

Here’s what she has to say about the Hormone Balancing Act!

“Hormones can be beastly. They’re not only experienced in dramatically different ways in people, but they’re also a source of stress, anxiety, and confusion—for women in particular. Yet they’re 100% necessary for a healthy body and key to feeling your best.

As a doctor of Chinese medicine with a focus on women’s health, hormones are an integral part of my practice. Patients want to know how to balance some, calm or boost others, and merely learn how to live with them in a rapidly changing body. From the onset of menarche to the waning days of a woman’s cycle, hormones can be a force to be reckoned with.

Here’s a snapshot of what they are, what they are responsible for in your body, and what you can do to take control of your hormones to live a well-balanced and healthy life.”

The Hormone Balancing Act

Hormones are responsible for many important functions in the body including sleep, energy, mood, metabolism, homeostasis and libido. They are the chemical messengers that coordinate these and many other functions in your body.While hormonal fluctuations in the human body are inevitable, and often times normal (think a woman’s menstrual cycle) the way in which we experience those changes can be varied.

There are several simple steps we can take in our daily lives to improve our hormonal health to make a big difference in the way hormonal fluctuations interact within our bodies.

1. Protein in food

We know we need protein to fuel all the necessary functions within our bodies, but what type of protein, and how much do you need? For hormone wellness, ensure that you are getting enough protein with each meal (either plant or animal sourced, always preferably organic). Protein contains the building blocks of our bodies, known as amino acids and is found throughout, in the muscles, bones, skin, hair and all of our tissues. Protein helps to keep hormones balanced. A few great sources of plant-based protein are beans, lentils, nuts and seeds, leafy greens, whole grains such as amaranth and quinoa, soy, broccoli, sweet potatoes and Brussels sprouts.

2. Sleep

Sleep is one of the most important elements of keeping hormones stable. Inadequate sleep has been shown to spike and then precipitously drop hormone levels, thus altering our hormone production, predominantly estrogen, progesterone and testosterone, the chief sex hormones within our bodies. Good sleep starts with healthy sleep hygiene like keeping lights low at night, removing all screens from your eyes 1.5 hours before bed, and not eating too late into the evening before bed. Ensuring we get enough sleep (at least 7 hours/night) can help keep hormone production and maintenance on track, lessening hormone fluctuations.

3. Exercise

Exercise is essential in regulating the way in which hormones are matriculated throughout the body, and in what concentrations. The effects that exercise can have upon our mood (notably releasing serotonin and dopamine, the “happy hormones”) are significant, and are essential in mental wellbeing. It also decreases cortisol levels—our “stress hormone”when we engage in regular movement. This can look different for different people, but know any exercise like walking is better than none—you don’t need to be a pro.

4. Gut health

Your “gut biome” is a buzzy topic these days, and for good reason. The gut contains over 100 trillion friendly bacteria, and regulates hormones, modulating insulin resistance. The maintenance of the gut biome is not only essential for digestion and bowel health, it also translates into hormonal wellbeing. Our gut health is directly connected to our endocrine system, and therefore plays a large role in hormone production and maintenance. So much so that 90%+ of serotonin, our “happy hormone” is produced in the lining of the intestines and is then released into our bloodstream and absorbed by platelets. The gut is ground zero for whole body health, and in turn, hormone regulation and proper function. 

5. Lower sugar intake. Lowering your sugar intake starts with awareness as sugar can be found in most packaged foods. Pay attention to the simple sugar fructose, as lower levels can help regulate insulin resistance, thus lowering our risk for obesity, diabetes, heart disease and other metabolic maladies. When these metabolic functions are out of balance, they can wreak havoc on our hormones.

5. Stress reduction techniques

The impact stress has on our bodies is more apparent than ever, and hormones have a tendency to be the first responders to what your body perceives as crisis. Cortisol, known as our body’s “stress hormone” helps regulate and bring our systems back into homeostasis in times of acute stress, and while that’s helpful in small bursts (such as in times of fight, flight & freeze, known as the sympathetic nervous system state), being chronically stressed means our cortisol levels are elevated for longer periods of time, creating an internal environment where hormone regulation is compromised, and over time, leading to exhaustion.

There are several techniques shown to be effective in helping calm the sympathetic nervous system, such as mindfulness meditation, yoga, spending time outside, spending time with loved ones, acupuncture and herbal medicine, and journaling, to name a few.

6. Supplementation

While there is no replacement for nourishing whole foods, leading a healthy lifestyle, and sleep, perfection is often impossible.That’s where supplementation support comes in. There are several hormone-friendly supplements that can help nourish, balance and sustain us, even in busy and threadbare times.

Please Note: It is vital to consult a medical professional when considering adding any supplementation to your daily routine to ensure safety and health for you and your family members. What is recommended for one, might not be beneficial for another. And simply put, sometimes supplements become expensive excretion if we are not assimilating them properly. Please reach out to me with any questions you might have!

Magnesium: Regulates cortisol and estrogen, while producing testosterone and increasing DHEA and serotonin levels.

Vitamin D: Aids in estrogen imbalances, helps with mood swings, hair loss, low libido, and low energy


DIM: Short for Diindolymethyl, DIM is derived from cruciferous vegetables (namely cauliflower and broccoli) and aids in balancing estrogen levels in the body. DIM increases beneficial 2-hydroxy estrogens, and reduces the unwanted 16-hydroxy variety.5HTP - A naturally occurring amino acid derived from tryptophan, and a chemical precursor to serotonin. Its benefits include sleep support, hormonal balance, and mental health support (depression + anxiety)

Chaste Tree Berry: Also known as Vitex, Chaste Tree Berry has been shown to target the pituitary gland (known as the “master gland” because it monitors and regulates many bodily functions through the hormones it produces) and helps to lower estrogen, raise progesterone, support women with PMS symptoms, mood swings, breast tenderness and dis-regulated menstrual cycles. It is recommended to not take Vitex when pregnant, lactating or while you are menstruating.

DHEA: short for Dehydroepiandrosterone, DHEA is a naturally occurring hormone in the body, that is produced in the adrenal gland. It helps to produce other hormones, including estrogen and testosterone. Natural levels of DHEA peak in early adulthood, and slowly fall as we age. Many people supplement DHEA for its anti-aging properties, depression, osteoporosis, low libido, and fertility challenges. Those with a history of sex hormone-derived cancers should avoid supplementing DHEA.

Chinese Herbs: TCM (Traditional Chinese Medicine) has been used for thousands of years to aid in hormonal balancing and whole body wellbeing. There are so many wonderful individual herbs and herbal formulas that have been shown to be helpful in maintaining hormonal balance. The beauty of Chinese herbs is that your practitioner can assess your needs though many varied diagnostics to customize the most perfect formula for your body!

“Hormones are essential for everyday living—and learning to support them can have important health benefits. If you need help with how to handle yours, email me to schedule a free 15-minute consultation so we can get you on a path toward optimal health.”

Cameron Elmendorf Dipl. OM. L.Ac., MSOM is a board-certified Chinese Medicine practitioner (NCCAOM) and maintains a thriving practice in both Boulder and Basalt, Colorado. Her emphasis is on women’s health, fertility, prenatal/postpartum wellness, and hormone balance where she employs both Chinese and Japanese acupuncture techniques, as well as Chinese Herbal medicine, and Asian bodywork techniques such as Tui Na and Shiatsu. She is also a certified Acutonics(TM) practitioner and is formally trained in Facial Rejuvenation Acupuncture.

Cameron received her Masters of Science in Oriental Medicine from Southwest Acupuncture College in Boulder, Colorado in 2006. She has been practicing in Boulder/Denver for almost 20 years. Cameron compliments her acupuncture practice with a deep knowledge of the western paradigm of women's health, including fertility, Hormone Replacement Therapy (HRT), menstrual issues, and menopausal challenges, and she lends a compassionate, holistic bend to those she works with.

Solstice Health - Cameron Elmendorf L.Ac., MSOM

cameron@solsticehealth.com

www.solsticehealth.com

303.818.3214