Looking for tips for healthy travel? As a Nutritionist and Health Coach, I am bringing you our best strategies so that you can feel great, stay healthy and have fun on your vacation. -Lisa C

Travel is a wonderful part of life! Experiencing new cultures, exploring the sites, meeting new people, and seeing the world is one of the greatest blessings of my life.

As I write this blog, I am traveling home from Amsterdam - a trip I took with Steve to celebrate his birthday. Amsterdam is a fabulous city, and we took advantage of every single moment - taking a canal boat tour, visiting the famous art museums and Anne Frank House, exploring the red light district, and enjoying amazing food. It was magical!

So, this felt like a good time to share my best healthy travel tips with you. Trust me - with some planning and a little research you can enjoy your trip without letting your health and fitness totally fall apart. My goal is to always fully enjoy myself without feeling like I need to spend hours in the gym or do a detox to reverse the damage.

My personal approach to nutrition and fitness is to follow that basic “80/20 Rule” — traveling or not. Structure, routines, and plans with a little bit of fun and flexibility built in - 80% of the time you follow the plan and 20% you can do what you want. Like everything else we teach at Tuesday Foods - I always encourage you to find what works best for you!

Here are few tips and healthy travel essentials to take along on your journey!

The Best Supplements for Travel

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 book one here. We offer free nutrition consultations to all of our Tuesday Foodies!

I actually take a break from my regular supplement routine when I travel, but there are a few things that I can’t live without - support for sleep, immunity and digestion. Below are some of the supplements (all linked) that anyone can benefit from…..I don’t go anywhere without them!

Magnesium Citrate

Magnesium Citrate is always a must in our travel bags. This supplement is helpful in treating occasional constipation, something many people struggle with while traveling. It also helps promote better sleep. Take the recommended dose with a full eight ounces of water before bed.

Vitamin C

Vitamin C is essential for keeping your immunity strong. Liposomal forms of vitamin C are generally better absorbed—the main reason why we love this product so much. Mix the recommended dose into any drink or take in one gulp followed by a glass of water.

Super Greens

When eating out at restaurants, it is harder to consume as many fruits, vegetables, and nutrient-dense foods as I would when eating at home (or ordering Tuesday Foods!) . Garden Of Life Super Greens has 75 essential vitamins and minerals in one convenient packet. Mix it with water first thing in the morning on an empty stomach.

Probiotics
Probiotics make a huge difference in my digestion when traveling. They’re chock-full of the good bacteria that keep my tummy happy, while also warding off bad bugs. Make sure you grab a good probiotic that doesn’t need to be refrigerated so it’s easy to take with you wherever you go.

Digestive Enzymes

Digestive enzymes help our bodies break down food for optimal absorption. This is especially important when traveling as we are oftentimes trying new foods that are harder to digest than what we normally eat at home. I love this brand because they are in chewable form and you can easily travel with them in a ziplock bag or small container.

The Best Travel Snacks

While I spend most meals out at restaurants while traveling, I always pack a few snacks for travel days. The amount I bring just depends on how prepped I am at home. On this trip, I brought this Curried Chickpea Salad from our Tuesday Foods menu this week! If I don't have a meal prepared, I bring nuts or trail mix, energy balls, fruit, nut butter packs, herbal tea, or a sandwich or wrap. (A few Tuesday Foods recipes below!)

Bring your water bottle empty through security, then fill it up at the gate or be prepared to buy a big bottle. I bring herbal tea and always get hot water on the plane a few times.

Pro Tip: Eat one meal from the grocery store per day on your trip. Find the closest grocery store, juice bar or health food store to where you’re staying. Dining out is a wonderful part of the travel experience, but try to have one meal a day from the market - or order a smoothie or juice.

Healthy Travel-Friendly Recipes

I love to make a huge batch of trail mix before trips. It can be eaten by the handful, or sprinkled on top of yogurt or a smoothie.

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

Instructions:

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

These peanut butter no bake energy balls require only one bowl, eight ingredients and are so easy to make. I love having them as a travel snack option!

Peanut Butter Energy Balls

Ingredients:

• 1 cup old fashioned rolled oats

• 1/2 cup natural peanut butter

• 1/4 cup honey

• 1/4 cup unsweetened shredded coconut

• 1/4 cup chocolate chips

• 2 Tablespoons ground flaxseed

• 1 teaspoon vanilla extract

• pinch of sea salt

Instructions:

Place all ingredients in a large bowl and stir together well to combine.

Place bowl of “dough” in the fridge for 30 minutes to an hour so it can set up.

Bring dough out of the fridge and roll into balls about 1 Tablespoon in size.

Store in a covered container in the fridge or freezer.

Squeeze In A Workout

Bring your sneakers and use them! Hit the hotel gym. Play volleyball on the beach. Go for a morning run through town. Take a bike tour. Try paddle boarding. Go for a hike. Walk through a museum. Play a round of golf. Whatever you love to do! (Picture above: Biking on Guiones Beach in Nosara, Costa Rica)

Pro Tip: Before you go, research the closest cycling or yoga studio, as well as popular trails for running, hiking or walking. When I am in a city, I love to go to Soul Cycle. In Los Angeles, I hike Runyon Canyon with my sister-in-law. On our trip to Amsterdam, we rented bikes to explore the city.

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

FROM OUR KITCHEN TO YOURS!

This delicious Middle Eastern rice dish is one of our favorites inspired by Ottolenghi’s Jerusalem cookbook.

If you have ever made one of Chef Ottolenghi’s recipes before - you know that they tend to be quite complicated. We changed a few things, and simplified the recipe to make it easier and faster for the home cook. We think you will love it!

Perfect as a side dish or a vegetarian main entree. Enjoy!

Middle Eastern Basmati Rice With Chickpeas and Herbs

Ingredients:

• 3 tablespoons extra virgin olive oil

• 1 cup basmati rice (cooking instructions below)

• 3/4 teaspoon kosher salt

• 1/4 cup chopped fresh dill

• 1/4 cup chopped fresh flat-leaf parsley

• 2 scallions, thinly sliced

• 1/4 cup Greek yogurt (or coconut yogurt for vegan preparation)

• 15-ounce can chickpeas, drained and rinsed

• 1 teaspoon ground cumin

• 1/2 teaspoon ground coriander

• 1/2 teaspoon paprika

• 1/4 teaspoon cayenne pepper

• Grated zest of 1 lemon

• Sprinkle of currants (optional)

Instructions:

1. In a saucepan, heat 1 tablespoon of the oil over medium-high heat. Add the rice and stir to coat in the oil for 30 seconds. Add 1 1/2 cups of water and 1/4 teaspoon of the salt and let come to a boil. Cover with a tight fitting lid, reduce the heat to low, and simmer for 15 minutes, or until the water is absorbed. Turn off the heat and let stand for 5 minutes. Then, fluff with a fork.

2. In a large skillet, heat 2 tablespoons oil over medium heat. Add the chickpeas, cumin, coriander, paprika, cayenne pepper, and 1/2 teaspoon salt. Cook, stirring 5 to 6 minutes, until the chickpeas start to crisp. (be careful not to burn the spices).

3. Final Steps: Chop the dill, parsley, and scallions. In a small bowl, whisk together the yogurt and 1 tablespoon water so it can be drizzled. Spoon the rice onto a large serving plate. Top with the chickpeas and drizzle with the yogurt. Sprinkle with the dill, parsley, and scallions. Grate the lemon over the top. Add Currants if desired.

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

FROM OUR KITCHEN TO YOURS!

This is Iced Protein Shake is truly delicious, hits the spot every time and is packed with nutrients to support energy levels, balance hormones, flood the body with antioxidants and help to balance blood sugar levels.

We love it as a breakfast shake, post-workout shake, or as a high protein snack in the afternoon.

Here’s why we love these ingredients:

Maca Powder – Adding this adaptogen root powder gives this smoothie a superfood boost, while adding a mildly nutty flavor.

Unsweetened Cacao Powder – Using cacao powder will give this smoothie an antioxidant boost. Cocoa powder can also be used.

Nut Butter – We love adding a nut butter to my smoothie because it adds healthy fats to help keep you full, but also a little creaminess. Our favorite for this recipe is Almond Butter, but peanut butter or cashew butter would also work well

Protein powder – If you’re looking for a little protein boost, add a serving of your favorite powder.

Iced Coffee Protein Shake

• 1 cup coffee, chilled

• 1/2 cup oat milk

• 1 banana or 1-2 dates

• 1 scoop of protein powder (We use K’achava brand)

• 1 tsp of unsweetened cacao (cocoa powder can be used here)

• 1 tsp nut butter (almond, peanut or cashew)

• 1 tsp maca powder

• dash of cinnamon

• 1 cup of ice (or more)

Add all ingredients to a blender and blend until well combined and smooth.

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

FROM OUR KITCHEN TO YOURS!

Summer Recipe Round-Up!

Today’s blog post highlights our favorite recipes of the summer 2022. The long, warm days of summer might be officially over, but we can still take advantage of the late season produce in abundance at the Farmer’s Market – zucchini, summer squashes, tomatoes, peppers, corn, watermelon and (the one we will be most sad to see go) - THE PEACHES!

These are some of our all-time favorites and we hope you enjoy them as much as we do!

1. Minty Watermelon and Cucumber Salad (pictured above)

Biting into a slice of sweet, juicy watermelon is one of the most satisfying feelings you can experience on a hot summer day. This Minty Watermelon and Cucumber Salad recipe is proof that watermelon is a versatile, superstar ingredient in the kitchen. The sweetness pairs perfectly with salty ingredients like feta and pepitas and it brings health benefits and beauty to the table!

2. Summertime Tomato Basil Soup

This Summertime Tomato Basil Soup is the best meal for transitioning into those slightly cooler evenings at the end of summer. We used a variety of tomatoes from our local Farmer’s Market to make it.

3. Orzo With Summer Grilled Vegetables

This Orzo Pasta Salad recipe with grilled vegetables is a beautiful, make-ahead summer dish. It’s one of our go-to vegetarian or vegan recipes for BBQ’s and casual dinner parties. The flavors are light, bright and delicious

4. Vegan Margherita Pizza

This Vegan Margherita Pizza is so much fun to make! A crisp (pre-made!) pizza crust is topped with roasted garlic, tomatoes, homemade cashew mozzarella, a dash of sweet balsamic, and lots of fresh basil. This pizza comes together in a little over 30 minutes and makes for an easy and quick weeknight meal.

5. Fresh Corn And Basil Salad

A fresh corn salad makes the perfect summer dish for picnics, 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.

6. Sensational Summer Dips

It's no secret that we love healthy snacks and appetizers at Tuesday Foods. When we think of healthy snack food, the first things that come to mind are our delicious (can we say famous?) dips and spreads. Try these sensational summer dips - from our refreshing vegan tztaziki to our light and bright green pea guacamole.

7. Summer Fruit Salad

At Tuesday Foods - we are salad lovers through and through, and that includes fruit salad. This colorful fruit salad is so refreshing. We love that fruit salads are so healthy and easy to put together — all you have to do is chop the fruit and mix! Plus, the possibilities are endless. Whatever fresh fruit you have on hand will work.

8. Key Lime Pie

When we think about fruit filled desserts of the seasons… strawberry rhubarb pie mid summer, colorful cobblers in the fall, perfect pumpkin all winter long, and in early spring… Key Lime Pie! The silky texture, perfect pale hue, zesty lime, and energizing taste of sunshine make this classic top our list of favorite treats (ever).

9. Peach and Plum Crisp

This Summer Stone Fruit Crisp features lightly sweetened peaches, plums, and raspberries topped with a super fueled oat and hemp seed crumble topping. Gluten-free, vegan and refined sugar free - this dessert showcases the best bounty of summer!

10. Picnic Perfect Broccoli Salad

Super easy and no mayo required to make our vegan-ized version of the classic broccoli salad. Perfect for summer time picnics - This Vegan Broccoli Salad takes only a few minutes to make and is a crowd pleaser!

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

FROM OUR KITCHEN TO YOURS!

Photo Credit: Plant Over Processed Cookbook

We love these bars from Plant Over Processed! They are so delicious, easy to make, and offer a healthy dose of essential omega-3 fatty acids from hemp seeds.

Try adding dried cranberries, crushed peanuts, or shredded coconut to the top layer of melted chocolate. You could also shape them into balls dipped in chocolate for the kids. Yum!

Hippy Bars

{Makes 2 medium sized bars. Adjust the recipe for more servings}

Ingredients:

• 1/3 cup + 2 tsps peanut butter

• 2 tsps maple syrup

• 1/4 tsp vanilla extract

• 2 tsps hemp hearts (hulled hemp seeds)

• 1/2 cup brown rice cereal

• 1/4 cup dairy-free chocolate chips (we like Hu gems)
  

Directions

1. In a large bowl, mix 2/3 of the peanut butter, the maple syrup, and vanilla with a wooden spoon until smooth. Then stir in hemp hearts and crispy rice cereal.

2. Line an 8-inch brownie pan with parchment paper and pat the mixture into the pan (if only making a small amount, the mixture will not spread to the edge of the pan, which is ok!).

3. Combine the chocolate chips and remaining 1/3 peanut butter in a microwave-safe bowl and microwave on high for 30 seconds, stir, microwave for an additional 30 seconds, and stir again. If it’s not fully melted, microwave for another 30 seconds.

4. Spread the chocolate–peanut butter mixture evenly over the hemp and crispy rice base and put in the freezer to set for 30 minutes.

5. Remove, cut into 2-inch squares, and store in an airtight container in the freezer.

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

FROM OUR KITCHEN TO YOURS!

This smoothie is full of hormone-balancing goodness like flaxseeds, maca and cinnamon!

It’s high in plant based protein, and chock full of healthy fats. Plus, as a bonus, it tastes like a delicious cinnamon cookie!

Why We Love These Three Hormone Balancing Ingredients:

Maca: Extracted from the root of a peruvian cruciferous vegetable related to broccoli and cauliflower, has been used as medicine for thousands of years. Maca boosts libido in both men and women, increases fertility, and boosts energy levels. Maca is an adaptogen which is a class of healing herbs that can help the bodies cope with stress. When used over time, maca can help support the adrenal glands, and reduce uncomfortable hormonal symptoms like hot flashes, mood swings, and insomnia.

Cinnamon: One of the most well-known benefits of cinnamon is its ability to regulate our blood sugar. Additionally, the antioxidant content of cinnamon helps fight oxidative damage, helping to prevent disease, and is very beneficial to your skin - promoting a youthful, healthy glow! Look for a high quality “Ceylon” cinnamon, also referred to as “real cinnamon”.

Flaxseeds: The wonderful thing about flax is that they are an estrogenic adaptogen, either increasing or reducing estrogen, depending on what the body needs. Flaxseeds are high in omega-3 fatty acids, which help fight inflammation and improve heart health. We also love them because they add even more good-for-you fiber We prefer to use ground or milled flaxseeds because the ground form is easier to digest - Whole flaxseed can pass through your intestine undigested, which means you won't get all the benefits

Hormone Balancing Cinnamon Maca Smoothie

Ingredients:
2 tbsp almond butter or cashew butter
2 tbsp ground flaxseed
1 - 2 tsp maca powder
pinch of ground cinnamon
1 tbsp protein powder or hemp (our current favorite protein powder is K’achava)
1 tsp vanilla extract
1 1/2 cups nut or oat milk milk
5 ice cubes
1-2 medjool dates, pitted

Instructions:
Simply add everything to a blender and mix until smooth. Serve and enjoy!

Need more great smoothie recipes?

Try our Energizing Blueberry Beauty Smoothie

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

FROM OUR KITCHEN TO YOURS!

Summer Stone Fruit Crisp

This Summer Stone Fruit Crisp features lightly sweetened peaches, plums, and raspberries topped with a super fueled oat and hemp seed  crumble topping. Gluten-free, vegan and refined sugar free - this dessert showcases the best bounty of summer!

First things first - what is stone fruit?

There are many varieties of stone fruits out there, but some of the most popular and widely available are:

• peaches.

• nectarines.

• plums.

• cherries.

• apricots.

• dates.

• mangoes.

• lychees.

These fruits are commonly called “stone fruits” because the flesh surrounds a large, stone-like pit which contains the seed. Stone fruits have a relatively short growing season so enjoy them fresh while you can!

While both peach and apple cobblers seem to get all the recognition, this combination - bringing in some of our favorite stone fruits of summer - certainly makes our hearts sing. It’s an adaptation from one of my oldest and favorite cookbooks - and we make it each and every summer - at least once for my husband's birthday - and then once we remember how good it is, a few more times after that. 

You can find most of these fruits fresh at the farmer’s market and they make the most beautiful kitchen counter display while they ripen to perfection. 

We love to serve this crumble warm out of the over with a scoop of our favorite plant milk ice cream on top (Nada Moo Vanilla Bean or Oat-ly Raspberry Swirl)

The finished product is divine - the warm, slightly sweetened fruit is so full of flavor – the peaches break down a bit, creating a jammy texture- the cherries manage to keep their zip -  the delicate spice adds depth, while the citrusy orange adds a little acidic bite and wakes the whole think up.

The crumble topping is divine and can be used across the board for whatever base is best and in season. Oats, almonds and pecans add texture and crunch, perfectly contrasting the fresh fruity filling. Hemp seeds add a punch of protein and a fresh texture that is unexpected. Sometimes we make a double batch of topping to and spread the cobbler out in a more shallow pan to make sure everyone gets a double dose! 

It’s not everyday that you claim your “dessert” to be healthy but this is one of those times that we can! You can enjoy this for breakfast or an after dinner - forgo the ice cream and feel great about nourishing your body with wholesome, low sugar, balanced, delicious summer goodness. 

Whether you are making this for a birthday celebration, family dinner, camping trip or anything in between - feel good about this one - it’s super clean! Here we will highlight some of the nutritional punch. Zooming in on just 3 here but we could highlight almost every ingredient in this dessert!

Summer sweet peaches are one of nature’s most beautiful gifts. There is nothing quite like the fresh juice dripping down your chin from a perfectly picked peach. Any one else stalking the farmers markets for the best of the best!? You better believe we are…

Satisfying and seet, fragrant and fresh, peaches are full of vitamins, minerals and antioxidants. They have many peachy keen effects that boost our health!

From improved digestion, and health for the heart - strengthening immunity and health enhancing for both eyes and skip - grab a big box - peaches for the win!

Dare I say there is another stone fruit that sometimes squeak past my level of enjoyment of peaches!? I guess it depends on them mood and the month but Cherries are one of my all time favorite fruits! Not only delicious - but packable, fun to eat and loaded with vitamins, minerals and powerful plant compounds - these have a short season and we make every day count! Their colors can vary from bright red, to deep dark maroon, to yellow and pink! All varieties are highly nutritious - particularly packed with fiber, vitamin C, and potassium which is great for muscle recovery, nerve function among other critical body functions. Cherries are also a great source of fiber - which keeps your digestive system moving along and your gut microbiota nice and strong! In addition cherries provide: B vitamins, manganese, copper, magnesium, and vitamin K. Run to the store and get some today!

Hemp seeds, a consistent staple in our Tuesday Kitchen,Hemp seeds are a great source of plant protein that carry a mega dose of magnesium, which helps regulate your heartbeat and is linked to the prevention of heart disease. They also contain Linoleic acid, which has been found to reduce cholesterol and blood pressure. 

Hemp seeds are incredibly rich in fatty acids and are a great source of vitamin E and many more minerals, such as phosphorus, potassium, sodium, sulfur, calcium, iron and zinc.

Hemp seeds can be consumed raw, cooked or roasted. A tiny little seed with a powerful punch!

Summer Stone Fruit Crisp

Filling:

• 4 cups peaches peeled de-pitted and sliced.

• 2 cups cherries (fresh, pitted and halved or frozen thawed and halved.)

• 1 cup plums and| or apricots pitted and sliced. 

  Note: You can make the combination your own - use 7 cups of fruit total.

• 1 heaping teaspoon ground cinnamon

• 1 heaping teaspoon grated fresh ginger.

• Juice and zest of one orange

Topping:

• 1 cup almond flour

• 2 cups GF rolled oats

• 1/2 cup hemp seeds

• 1/4 cup chopped pecans 

• 1/4 cup slivered almonds

• 2 teaspoons ground cinnamon

• 1 teaspoon himalayan sea salt

• 2 tablespoons melted coconut oil

• 1/3 cup pure maple syrup
  

Instruction: 

1. Preheat oven to 350 degrees F. 

2. To make the filling, toss together all of the fruit, cinnamon, ginger, orange juice and zest in a medium bowl. Spread the filling in the bottom of an 8 x 12 inch baking dish.

3. To make the topping, stir together the almond flour, oats, nuts, hemp seeds, cinnamon and sea salty in another medium bowl. Drizzle in the coconut oil and maple syrup and mix until evenly combined.

4. Crumble the topping over the filling and bake for ~40 minutes, or until the topping is brown and the fruit is bubbling. Remove the crumble from the oven and allow to cool for at least 10 minutes before serving. Add a scoop of your favorite plant based ice cream for the most nostalgic delight!!

This recipe is an adaptation of Cool Weather Cobbler from Whole Cooking and Nutrition: An Everyday Superfoods Approach to Planning, Cooking, and Eating with Diabetes by Katie Cavoto. Find more from her here at The Feed Feed.

“Quite literally, your gut is the epicenter of your mental and physical health. Yet it’s all too common to experience lots of digestive issues that make a huge impact on our strength and vitality. If you want better immunity, efficient digestion, improved clarity and balance, focus on rebuilding your gut health.”

– Kris Carr

Over the last decade the gut mocrobiota has become a pretty buzzy topic. It refers to the trillions of microbes inside the human body, that influence digestion, nutrient absorption, hormone balance, energy levels, skin clarity, moods, weight, cravings, immunity and overall vitality.

And did you know that 95% of your serotonin, "the happy molecule" also lives within your microbiome? It's true that you have an entire guidance system in the center of your body - sometimes referred to as your “second brain” or recognized as “gut instinct.”

Nurturing your gut microbiome could improve all aspects of your health and happiness... which is why we put so much love and attention into every bite we serve from the Tuesday Foods Kitchen!

For better overall health and vitality, try our 5 easy ways to improve and heal your gut:

1 . Eat a wide variety of plant-based foods.

Eating a wide variety of vegetables, fruits and berries, whole grains, legumes, nuts, and seeds plays a major role in enhancing the diversity of your gut microbiome. Research has shown that people who eat over 30 different plants a week have greater gut microbiome diversity than those who don’t.

Our tips: Count the plants on your plate! Aim to add 3-5 colors on your plate at each meal, which is a strong indicator that you’re getting the right amount of plant nutrition and fiber. In simple terms, eat the rainbow!

And, of course we are happy to delivery delicious, plant-based nutrition straight to your door! Our meals pack over 40 grams of fiber from over 70 different types of plants in a single day! ORDER HERE

2. Eat fermented foods, and take a probiotic.

Fermented Foods - we are obsessed with them! To improve gut health, add a scoop or two of fermented foods to your diet to feed your digestive system the probiotics it needs to function optimally. Foods like kimchi, sauerkraut, pickled veggies, miso, kefir and coconut yogurt are a great way to get your daily dose; and consider taking a high-quality probiotic supplement.

Try our homemade Kimichi Recipe.

3. Cook with herbs and spices.

Cooking with herbs and spices not only enhances the natural flavor of foods, it can also help boost gut health and improve overall well being. Some tasty (and healing) herbs and spices to include are garlic, cayenne pepper, ginger, cinnamon, turmeric, oregano, rosemary, cumin, and peppermint.

Check our a few of our spicy recipes here:

Immune Boosting Stew

Healing Kitchari

Immune Boosting Teas, Tonics and Tinctures

4. Get 8 hours of sleep each night.

Getting a full night’s rest is a powerful way to heal your body and digestive processes. There is simply no substitute for deep, restorative sleep!

Our Tips: Take an hour (at least) to wind down before bed. Dim the lights, and create a calm, peaceful environment in your bedroom Enjoy a hot epsom salt bath and add a few drops of lavender essential oils for an extra soothing affect. Take a magnesium supplement before bed to promote relaxation.

5. Move your body every day.

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. Even better, exercise outside and enjoy the benefits of fresh air and sunshine. (Vitamin D is key for healing the gut.) Exercise and sweating can reduce inflammation and lower stress hormones.

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 - especially during the winter months!

cover photo: @https://taramarolda.com

New mama Tess with baby girl Sophie.

POSTPARTUM Nourishment: THE FIRST DAYS WITH TESS Weaver

Postpartum Provisions: By Tess Weaver

As I headed to Aspen Valley Hospital (AVH) for the second time in 24 hours—this time urgently, knowing my baby’s arrival was imminent—I was prepared with the recommended items a pregnant woman is told to pack. Hundreds of blogs and online articles center around “the hospital bag”. They told me to bring ice packs, numbing spray, mesh underwear, a bluetooth speaker, a robe, nipple cream and dozens of other seemingly mandatory things. But I had a cooler loaded with something most online checklists omit and few American doctors suggest (or are even aware of): postpartum specific foods.

Following the birth of my daughter, I eschewed Gatorade, smoothies, snacks and even the famed AVH steak dinner in favor of nourishing nutrition from home: homemade bone broth, soupy, sprouted grains with ghee and warming spices, herbal teas, golden milk and coconut water. The nurses didn’t get it. Neither did some of my friends. Modern western culture places little emphasis on a nutrient-dense diet during pregnancy and postpartum, but around the world, especially among traditional cultures, it’s as important as infant care.

From Africa to India, Latin America to China, family and friends prepare nourishing dishes for new mothers specifically designed to promote recovery, replenish stores, increase milk supply, decrease colic, contract the uterus and restore “life force” (what new mother doesn’t need that?). The concoctions vary from culture to culture, but mostly, they’re warm, liquid-based, collagen-rich, mineral-dense, and perhaps most important, easily digestible. Beyond fulfilling nutritional needs, these foods are believed to heal emotionally—grounding women who are in a vulnerable state. And anti-inflammatory foods have been shown to combat postpartum depression. Most traditional postpartum dishes follow Ayurvedic principles. For example, many cultures encourage postpartum women to consume hot foods to restore harmony and balance.

In Korea, a seaweed soup with fatty beef and salty fish sauce is said to promote breast milk production. In South India, goat meat spiced with garam masala, chiles and fenugreek leaves forms a stew served over rice for new mothers needing energy. Indigenous Mexican cultures prepare healing mothers a garlicky cactus soup with cumin and coriander seeds. In Cambodia, new moms eat a warm rice porridge with pork or fish, seasonings and palm sugar. Nepalese postpartum women expel childbirth blood with a warm wheat semolina with ginger, cumin and turmeric.

When I had my son eight years ago, I knew next-to-nothing about postpartum nutrition. Following his delivery, I ate raw fruits and vegetables, smoothies, dry snacks and probably lots of other things that were harsh on my delicate digestive system and did nothing beneficial for my recovery. I might have gone that route again had I not run into Kerrie Schur, an ayurvedic health coach and yoga teacher based in the Roaring Fork Valley. After a prenatal yoga class, she asked what food I was bringing to the hospital. Maybe some oat-date energy balls, I replied. She said to consider congee, the rice porridge eaten around Asia, because of its postnatal benefits. She told me how this hot, soft, oily, sweet and well spiced rice dish soothes the nerves, nourishes the tissues, stimulates digestion, and rebuilds the blood. Ayurvedic postpartum care aims to harmonize the new mother’s vata, an energy imbalanced by childbirth. She said I was to make dish at home and bring it to the hospital and mostly eat this for several days. The more I researched, the more the meal resonated.

So, about an hour after my daughter’s birth, my partner warmed up my first serving of congee that we had prepared a couple days prior in the instant pot. From that very first delicious and comforting sip, my intuition confirmed that it was exactly what I should be eating at that moment. Soaked and cooked for longer than ordinary rice, the hydrating concoction gently warmed my sensitive system (delivery takes a big toll on the digestive tract). Cooked in bone broth and infused with ghee (clarified butter), the soupy rice is packed with protein and collagen, and it went to work repairing tissue. The ginger, cinnamon, turmeric and other warming spices reduced inflammation and aided circulation, fortifying my immune system. The rice ramped up my production of breast milk and improved its quality. And the salty broth and sweetness from raw honey were just what my body craved after the challenge of childbirth.

Ideally, all new mothers would have a supportive team of women caring for them 40 days postpartum so they could heal faster, maintain their emotional well-being and bond with their baby. In many traditional cultures, they do! In India, among upper classes, new mothers are given special baths and oil massages daily, and forbidden from cooking, cleaning or doing much beyond breastfeeding and bonding with her baby. Around the world, the proverbial village comes together to help mothers, and studies have shown the cultures who have supportive rituals for new mothers have a low incidence of postpartum mood disorders. Alas, we live in America, where new moms are often left to fend for themselves with few resources.

At the very least, American women should have a postpartum meal plan. Whether that’s asking relatives and friends to help prepare post-labor porridges and broths ahead of the due date, creating a meal train of postpartum meals preferencing soups and stews or preparing dishes on her own before going into labor, the more an expecting mother can plan her postpartum nutrition, the better.

Once a new mother’s system is ready for solid foods, a meal program like the one Tuesday Foods offers the best chance for a busy mom to maintain a nutrient-dense diet. Tuesday Foods delivers meals made from a wide variety of fresh, colorful vegetables, including leafy greens, antioxidant-rich fruits, healthy fats like coconut oil and extra-virgin olive oil, nutrient-rich grains, essential fatty acids and probiotic-rich foods.

Clearly, proper postpartum nutrition is vital for both physical and mental health. When mothers are nourished, they can recover faster, thrive postpartum, and enjoy early motherhood.

Recipe: Postpartum Congee

Ingredients:

• 1 cup white rice

• 7-8 cups of broth and water

• 1 tbsp grated fresh ginger

• 1 tbsp grated fresh tumeric

• 1 tsp cinnamon

• 1/2 tsp clove, nutmeg or any warming spice

• A few grinds of fresh ground pepper

• A generous pinch of sea salt

Method:

Combine all in a pressure cooker: set pressure on high and set time for 30 minutes. Let naturally release for 1-1 ½ hours. Or slow cooker: low heat for 8-10 hours

Stir in more salt and raw honey or molasses to taste.

Tess Weaver is a freelance writer and editor based in the mountains of Colorado. She is a momma to Hagen and Sophie, an Oregonian with deep roots in the Aspen Valley - an avid skier, cyclist and healthy living inspiration to us all!

Lemony Vinaigrette

Ingredients:

• 1/4 cup apple cider vinegar

• 2 Tablespoons fresh lemon juice

• 2 Tablespoons water

• 1 Tablespoon dijon mustard

• 2 teaspoons honey or maple syrup, to taste

• 1 teaspoon dried oregano, or 1 Tablespoon fresh

• 1 clove garlic, minced

• 1/2  teaspoon sea salt

• 1/4 teaspoon black pepper

• 1/2 cup + 2 Tablespoons olive oil

Instructions:

1. Whisk together all ingredients except the olive oil in a small bowl.

2. Slowly pour olive oil into the bowl and whisk together until emulsified.

3. You can also blend everything together in your blender or shake the dressing together in a jar.

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

FROM OUR KITCHEN TO YOURS!

This Orzo Pasta Salad recipe with grilled vegetables is a beautiful, make-ahead summer dish. It’s one of our go-to vegetarian or vegan recipes for BBQ’s and casual dinner parties. The flavors are light, bright and delicious

You can tailor this recipe to your tastes - varying the vegetables and seasonings as you like. Just keep tasting and adjusting. You won’t be disappointed!

Our Favorite Vegetables For Grilling:

Zucchini - green or yellow work perfectly, cut into 1/3″ to 1/2″ slices before grilling—cut too thin and they’ll fall apart.
Bell peppers, poblano peppers, jalapeño peppers, sweet baby peppers, shishito peppers — slice bell peppers and remove seeds of the bell peppers before grilling for easiest eating.
Portabello mushrooms or large brown mushrooms — no need to slice the mushrooms, grill them whole. Start the mushrooms gill side down then finish cap side down to hold in moisture.
Eggplant — our favorite way to eat eggplant, where it becomes tender, creamy, and smoky
Carrots — grilling quickly softens carrots and makes a pretty “tiger-striped” presentation
Onions — any variety including green onions become oh so sweet when grilled
Asparagus — fatter asparagus stalks are easier to cook on the grill.
Corn — fresh summer corn is incredible on the grill—juicy, sweet kernels with an undeniably crispy, smoky exterior.
Artichokes — So good! Our favorite technique here.
Cauliflower — slice as steaks or grill in florets
Broccoli — slice as steaks or grill in florets

Orzo With Grilled Summer Vegetables

Ingredients

• 1 1/4 cups uncooked orzo pasta, whole wheat or gluten-free

• 1 cup chopped cherry tomatoes

• 1 clove minced garlic

• olive oil spray or olive oil

• 1 small red onion, quartered

• 1 red bell pepper, seeded and quartered

• 1 yellow bell pepper, seeded and quartered

• 1 large, zucchini, sliced into 1/2 inch thick rounds

• salt and black pepper, to taste

• 2 tablespoons red wine vinegar

• 3 tablespoons extra virgin olive oil

• 1/4 cup chopped basil
  

Instructions:

Prepare the grill with clean grates and preheat to medium heat, 350°F to 450°F.

Cook orzo in salted water according to package directions; drain and rinse under cold water, transfer to a large bowl and combine with tomatoes and 1 tablespoon of the oil and garlic.

Spray the onions, bell peppers and zucchini with olive oil; season with salt and black pepper, to taste

Grill vegetables on a grill basket 10-12 minutes or until lightly charred and tender. (Turn the veggies at the halfway point.)

Set the grilled veggies aside on a cutting board to cool, then dice into 1/2-inch pieces.

Toss with the remaining olive oil and vinegar and top with chopped basil

Variations we love:

• Add some grilled chicken, fish, or tofu to the dish to make it a a heartier meal.

• Add some heat such as chili flakes or sriracha.

• Add fresh ripe mango or peach cubes – so good!

If you love this recipe, you might also like:

Easy Pesto Pasta

Quick Tahini Zoodles

Summer Quinoa Tabbouleh

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

FROM OUR KITCHEN TO YOURS!

treatment room in the kiva @truenaturehealingarts

SHIATSU MASSAGE: WHAT IT IS AND WHY WE LOVE IT

Shiatsu, what’s that?

I stumbled upon Shiatsu while booking a mini spa day with a friend recently. To be honest, I chose it because it was the only available offering in my time slot. What a hidden treat! I had a new and blissful experience that I just couldn’t wait to share. We get attached to our routine, our practitioners, and the things that we are most familiar with. This experience was something new, different, and dare I say life changing!? It might have just been…

Shiatsu, which translates as finger pressure: "shi" (finger) and "atsu" (pressure), is often described as a form of acupressure - and is a practice of therapeutic bodywork originating in Japan. It incorporates kneading, pressing, holding and stretching techniques and is practiced with no lotion or oil - rather through light clothing or a sheet. My experience was with undies on, under a sheet and with pillows for propping the side positions (reminiscent of a prenatal, supported style) ahhhhhh…

Shiatsu combines principles from acupuncture, traditional Chinese medicine and modern medical knowledge - quite different from a Swedish or traditional western massage - and in my opinion, unadulterated bliss.

Benefits of shiatsu on your health and wellbeing?

Shiatsu is thought to reduce muscle soreness, to stimulate the skin and circulation, to aid in digestion, and to reset the central nervous system. It is also credited with reducing stress and contributing to and overall sense of well being.

The effect of shiatsu may be stimulating and invigorating or calming and sedating, depending on the goal of the session and the clients individual needs.

Shiatsu massage has many benefits to the body and mind. Here are some of those benefits: (from centerpointmn.com)

• Restore and maintain the body’s energy, especially helpful to those suffering from fatigue and overall weakness

• Improves circulation

• Reduces stress and tension as well as anxiety and depression

• Relief from headaches

• Promotes healing from sprains and similar injuries

• Helps bring relief to arthritis sufferers

• Reduces problems with stiff neck and shoulders as well as backaches (including sciatica)

• Coughs, colds, and other sinus and respiratory problems

• Helps those dealing with insomnia

• Aids in treatment of such various things as digestive disorders, bowel trouble, morning sickness, and menstrual problems

We have also found repeated reports of improved: bowel function, energy, sleep and relaxation. Decreased pain, fatigue, depression and back pain.

Qi and Shiatsu:

A fundamental concept of traditional Chinese medicine is Qi (pronounced “chee”), our vital energy. A state of health is enjoyed when there is abundant, and unobstructed Qi flowing through the meridians. Meridians are channels that form a network in the body, through which energy flows.

Shiatsu therapists accesses the Qi through points along the meridians called Vital Points. Health is present when there is abundant Qi in the meridians and the flow is unobstructed. Illness, pain, or other symptoms arise when Qi is deficient or blocked. Symptoms such as recurring colds and flus, headaches, body aches or muscular pain, or digestive issues are signs of a Qi imbalance and Shiatsu can bring relief by stimulating, balancing and restoring the flow of Qi.

Shiatsu, the treatment:

Shiatsu uses a variety of techniques, including pressure, kneading, holding and stretching to access our vital Qi. Shiatsu works to alleviate conditions, restore balance, and promote health by regulating and restoring the flow of Qi. Regular treatments - whether once a week, once a month, or once a season may work well to maintain balance and foster a continuous and open flow of energy.

A Shiatsu massage is a full body experience, and given the client and practitioner the treatment can vary greatly. Different protocols are used depending on the client’s current state of health and needs.

Shiatsu practitioners often use their fingers, thumbs, elbows and knees to access pressure points and relieve clients’ tension. (Don’t be surprised if they join you on your table!)

Open communication is invited as this treatment feels more reciprocal than some, and in my experience the practitioner was very open to feedback around intensity and comfort level.

Shiatsu, in the Roaring Fork Valley:

The number of published studies on the benefits of shiatsu remain quite slim. Our best advise it to give it a try (if you feel so called) and let us know what you think! Where can you find it? We’ve included a few of our favorites here and please let us know if you have other recommendations!

True Nature Healing Arts in Carbondale, Colorado:

Shiatsu, in the Front Range:

SHIATSU MASSAGE
60 MIN $155 | 90 MIN $235
Both satisfying and relaxing, this therapeutic full body service uses pressure along the meridians and acupressure points to stimulate the body’s own self-healing. This treatment is deeply rejuvenating and often results in increased energy afterward.

Heart Mind Healing Arts in Boulder, Colorado:

Book a student or professional session: HeartMind Shiatsu professional sessions provide holistic primary care to support you in your natural healing process. It integrates well with many other forms of care including chiropractic and structural therapies, psycho-therapeutic and somatic counseling, medical and paramedical professions, Ayurvedic therapies, yoga therapy, and many others.

It's no secret that we love healthy snacks and appetizers at Tuesday Foods. Snacking can be excellent way to help sustain your energy throughout the day. Studies suggest eating every few hours can help balance blood sugar and keep your metabolism revved. Plus, it can make you happier! A study at the University of Wales showed that women who were given snacks reported being in a better mood, were sharper mentally, and performed better on memory tasks.

Our formula for a healthy snack always contains a balance of carbohydrates (with a focus on fruits and vegetables), high quality protein, and healthy fats. Also, having a nibble between meals can keep you from overeating later in the day.

When we think of healthy snack food, the first things that come to mind are our delicious (can we say famous?) dips and spreads. Try these sensational summer dips - from our refreshing vegan tztaziki to our light and bright green pea guacamole - to keep you energized and avoid that afternoon slump!

Smoky Tahini Dressing

One of our favorites from Vegan At Times, this smoky dressing makes a delicious dip for veggies or pita, a dressing for salads, or drizzled over roasted sweet potatoes or sweet potato fries

Ingredients:

• 1/2 cup smooth tahini (we like 365 brand)

• 6 tablespoons fresh lemon juice

• 4 teaspoons smoked paprika

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

• 1/4 cup water (more for desired consistency)

Instructions:

In a bowl, whisk together the tahini, lemon juice, paprika, salt and water until smooth. If it’s too thick, add water to desired consistency. Taste for salt - you might want to add a pinch more.

Green Goddess Dip

Cool, creamy, and flecked with fresh herbs, this Green Goddess dip is one of our favorites. The fresh herbs give it a fresh and cleansing feel. We love this dressing on a big salad with romaine, cucumbers, corn and chickpeas . It makes a delicious dip for veggies, and also makes a tasty addition to a simple grain bowl, with brown rice or quinoa, beans and vegetables. YUM!

Ingredients:

• 1 garlic clove

• 2 small avocados * (tahini or yogurt combined with 1 avocado works well here. notes below)

• 1/4 cup high quality olive oil

• 1/3 cup water

• 3/4 cup packed basil leaves

• 1/4 cup chopped chives

• 1/4 cup chopped parsley

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

• Juice of 1 medium lemon

• 2 tablespoons apple cider vinegar

• 1 teaspoon salt

• teaspoon honey or maple (optional)

Instructions:

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

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

Tzatziki

Tzatziki is a favorite in our Tuesday Foods Kitchen. It's a refreshing and good-for-you yogurt and cucumber dip. Serve it with pita, veggie crudites, any Mediterranean dish - or just eat it with a spoon!

Ingredients:

• 1 1/2 cups plain yogurt (We use Oatly Oatgurt brand for non-dairy )

• 1 medium English or hothouse cucumber, seeded, coarsely grated and squeezed dry (about 1 cup)

• 2 small garlic cloves, minced

• 2 tablespoons extra virgin olive oil

• 1/2 teaspoon salt

• 1/4 teaspoon freshly ground black pepper

• 2 tablespoons finely chopped fresh mint (or dill)
  

Instructions:
Combine all ingredients in a medium bowl and mix until well combined. Taste and adjust seasoning if necessary ( you can add a pinch of coconut sugar to balance the flavors). Cover and chill until ready to serve. Before serving, drizzle with a bit of olive oil and sprinkle with fresh mint, if desired.

Green Pea Guacamole

Add some extra nutrients to the classic party dip by making it a green pea guacamole. The taste of a traditional guac it still there, but the health benefits and protein power are amped up. Serve with tortilla chips and veggie crudite or as a spread for tacos to keep it on the healthy side.

Ingredients

• 2 handful cilantro leaves

• 1 cup frozen peas, thawed under warm running water

• 2 tbsp fresh lime juice plus more to taste

• 1 clove garlic

• 1 teaspoon jalapeño or serrano, minced

• 1 tsp sea salt plus more to taste

• 1/2 tsp freshly ground black pepper

• pinch of cumin

• 2 large ripe avocados pitted and peeled and chopped into rough chunks
  

Instructions:

Place everything except the avocado in a food processor and blend until smooth. Add the avocado, and pulse a few times until they are incorporated, but still chunky.

Serve with chips and veggie crudite, or use as a spread on tortillas. Garnish with fresh cilantro and lime wedges.

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

FROM OUR KITCHEN TO YOURS!

Biting into a slice of sweet, juicy watermelon is one of the most satisfying feelings you can experience on a hot summer day. This Minty Watermelon and Cucumber Salad recipe is proof that watermelon is a versatile, superstar ingredient in the kitchen. The sweetness pairs perfectly with salty ingredients like feta and pepitas and it brings health benefits and beauty to the table!

Watermelons are super hydrating, and contains more potassium than bananas, plenty of cancer-fighting lycopene, Vitamin C, and compounds that may even boost your sex life!

Ready for the sweet taste of summer? Grab a sharp knife and slice open a watermelon!

Minty Watermelon and Cucumber Salad

• 3 cups cubed watermelon

• 1 English cucumbers, halved lengthwise and sliced

• 1 green onions, chopped

• 1/4 cup minced fresh mint

• 3 tablespoons olive oil

• 1 tablespoon balsamic vinegar

• 1/4 cup pepitas

• salt and pepper to taste

• optional: feta cheese crumbles, or violife vegan feta

In a large bowl, combine watermelon, cucumbers, green onions, mint. In a small bowl, whisk remaining ingredients. Pour over salad and toss to coat. Add crumbled feta if using. Serve immediately or refrigerate, covered, up to 2 hours

If you love this recipe, you might also like:

Summer Fruit Salads

Summer Slaw: 3 Ways

Arugula Salad with Pine Nuts and Pears

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

FROM OUR KITCHEN TO YOURS!

When you need a guaranteed crowd-pleaser, make these fully loaded vegan nachos!

Nachos don't have a strict recipe, so there’s no “perfect” way to make them. Our favorite nacho toppings are: black beans, salsa, vegan cashew queso, guacamole, red onion, jalapeños, hot sauce, and cilantro. If you prefer a different combo - feel free to mix it up!

Here’s how we do it:

To Make The Vegan Cashew Queso:

Ingredients:

• 3/4 cup hot water (add more if necessary)

• 1 cup raw cashews

• 1 clove garlic, chopped

• 2 Tbsp nutritional yeast

• 1/2 tsp ground cumin

• 1 tsp chili powder

• 1/2 tsp salt, plus more to taste

• 1 Tbsp harissa (or sub hot salsa, hot sauce, or 1 chipotle pepper in adobo sauce)

Instructions:
1. Add all ingredients to a blender and blend until creamy, adding more water as needed.

2. Add just enough water to achieve a creamy, pourable queso. If it gets too thin, thicken with additional raw cashews.

3. Taste and adjust the flavors as needed: adding more nutritional yeast for cheesiness, salt to taste, cumin for Mexican flavor, garlic, chili powder or harissa for heat. It should be quite flavorful.

Note: Reheat in microwave or in a small saucepan over medium-low heat. Add more water as needed if it thickens when reheating.

Loaded Vegan Nachos:

Ingredients:

• Restaurant-style tortilla chips

• 1 batch Vegan Queso (see recipe)

• 1 can black beans (drained)

• 1 cup guacamole (see notes below)

• 1 cup chunky salsa

• Hot sauce

• Fresh Toppings: cilantro, sliced fresh jalapenos, chopped red onion, fresh corn, shredded cabbage and lettuces, sliced cherry tomatoes
  
  

Instructions

1. Prepare the Vegan Queso.

2. Heat up your black beans in a small saucepan and season with a little sea salt and spices: We love garlic, cumin, and chili powder.

3. Next, prepare your guacamole by mashing your avocado with lime juice and sea salt. Adjust seasonings as needed.

4. Arrange your chips on a large serving platter (or individual plates) and add toppings. Black beans first, then queso, salsa, guacamole, red onion, fresh veggie toppings, hot sauce, and cilantro. Enjoy!
   
   

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

FROM OUR KITCHEN TO YOURS!

This Raspberry Vanilla Protein Smoothie recipe is one of our go-to smoothies because it’s so easy to prepare and we usually always have all of the necessary ingredients on hand – our favorite kind of recipe!

It’s the perfect way to make use of those raspberries that are in season. We always recommend eating seasonally for better flavor and nutrient density. Raspberries are at their peak in summer – they are perfectly sweet, juicy, and slightly addictive. They are rich in antioxidants and great for your heart!

Cashews and hemp seeds are an excellent source of healthy fats and protein, adding 10 grams of plant powered protein to this smoothie.

You can either drink it from a glass or pour it into a bowl and serve it up as a smoothie bowl topped with fresh raspberries, a sprinkle of chia seeds, coconut or granola. The options are endless!

Raspberry Vanilla Protein Smoothie

Ingredients

• 1.5 cups raspberries

• 1 cup unsweetened almond milk

• 1 scoop Vanilla Protein Powder (We like K’achava brand)

• 1/4 cup cashews

• 1/4 teaspoon cinnamon

• 1/4 teaspoon vanilla extract

• Lemon zest from one lemon

• 1 cup ice

• Optional: 1 tablespoon hemp seeds (adds 5 grams of protein to your smoothie)

Add all ingredients to the blender until smooth and creamy.

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

FROM OUR KITCHEN TO YOURS!

Grilled corn – south of the border style! This Grilled Mexican Corn on the Cob takes grilled corn to the next level with spices, vegan Cashew Queso , cilantro and fresh squeezed lime.

We call it Grilled Mexican Corn - also known as elotes, a very popular street food in Mexico. Street vendors grill corn on the cob brush it with mayonnaise, butter or Mexican crema, and then sprinkle it with spices and lots of cojita cheese.

This version of the classic Mexican recipe, from Vegan At Times is a dairy-free dream come true, with all of the authentic flavors…..It’s smoky, tangy, spicy, cheesy and super tasty too.

Mexican Style Grilled Street Corn

• 4 ears of corn, shucked

• 1 teaspoon olive oil

• 1 recipe Chipotle Cashew Queso (below)

• 3 scallions

• 1/2 cup fresh cilantro

• 1 lime, cut into wedges

Chipotle Cashew Queso

• 1 cup raw cashews

• 1 can chipotle pepper in adobo, plus adobo sauce to taste

• 1/2 teaspoon sea salt, more to taste

• 1/2 cup water, more if needed

Put the cashews in a small saucepan and cover with cold water bu an inch. Turn the heat on medium-high. Let come to a coil, then reduce the heat to simmer for 10 minutes. Drain in a colander with cold water running to cool

Put the cashews in a blender. Add the chipotole, salt, and water. Blend on high speed for 2 minutes, until creamy. If it’s too think, add a little more water. Taste for walt - you may want to add a little more. Add adobo sauce too if you want more smoky heat.

To make the street corn:

Heat the grill to medium-high.

Lightly coat each ear of corn with olive oil. Place the corn on the grill and grill for 10-12 minutes, turning occasionally, until some of the kernels are charred.

Spread the Chipotole Cashew Queso on the conr and sprinkle with scallions and cilantro. Serve with lime wedges.

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

FROM OUR KITCHEN TO YOURS!

As it turns out, our Juicy June was a huge hit amongst clients, and ourselves alike! This brightened twist on our signature program, offers 5 days of Good Clean eating, plus 3 cold pressed fresh green juices, 5 daily smoothies, and super clean snacks to help you re-energize yourself (we skip the usual chia pudding and treat and add high protein bliss bites instead) to get back into to your cleanest routine and into your brightest, most vibrant body. It’s been so well received that we have decided to extend through the summer and to build this into a consistent super juiced offering, coming live to our site soon… (stay tuned!)

To give you a deep dive into our “Juicy Summer” program, I’ve kept a play by play for what it looks like for me, in a day!

5:45 wake up… usually on my own but if not my alarm sounds at 5:55. I’ve been leaning less digital and in an effort to keep my bedroom screen free, i recently scooped up this old school alarm clock to allow for a phone free bedroom - no wires, plugs or wi-fi needed (loving this shift!)

6 am: make coffee, sip slowly and soak up the solitude. This is my me time in the morning. As an introvert, having time on my own is a must and it’s easy for me to sneak these quiet hours in the morning while the rest of my crew is still a-snooze… My morning fave is Peet’s organic French roast, I make it super strong, have just one cup, and cherish every sip!

I use this first hour to set intentions for the day, I write in my journal (at least a page a day) do a guided meditation (loving Abraham Hicks!) respond to and filter through emails, take my morning must have supplements (liquid vitamin D, probiotics, gut healing and hormone balance) and then…

7 am: Hop on my Peloton for a quick spin! I find even a short time on the bike is a mood booster and raises my vibration for the day. I love to ride with Emma, Ally or Cody for 10 to 20 minutes, and love an energizing playlist that inspires me to sing along. This gets the blood flowing, I break a sweat and get a nice jump start on my morning hydration. My goal is to gulp 64 oz of water before breakfast and this quick spin routine helps me do it. Three or four days a week I like to follow the bike with a 20 minute strength workout (body weight only) with Holly Rillinger, I’ve been following the routine from her book “Lifted” since the beginning of this year and I don’t get sick of it… it’s quick, effective and so accessible - keeping my back healthy and my muscles feeling supple and strong (not overworked!)

I finish my morning routine with a warm bath (adding eucalyptus oil and Epsom salt) and get ready to dive into my day.

8 :00 am: JUICE! This is when I love to fuel my cells with fresh, cold pressed green juice. We keep ours, at Tuesday Foods, low glycemic - so this is pure plant nourishment to kick off my day with zero crash. A hydrating green juice is such a great way to replenish the body with live enzymes, vitamins and nutrients, and this really sets the tone me, for clean eating throughout the rest of the day.

This is great to take in the car as a I shuffle the girls to wherever they might need to be that day and tides me over until…

9:30 am SMOOTHIE! My favorites of the moment are the Cherry Almond Vanilla, Awesome Acai, and always always Chef T’s Power Greens. I usually use a combo of coconut milk and coconut water as my liquid and I love to top my smoothies with a little crunch - a little sprinkle of our Baked Banana Bread Granola for the first two, and chef T’s with a sprinkle of bee pollen or peanuts. There is something about that crunch and added texture that really leaves me feeling satiated and satisfied. Plus, chewing your smoothie actually aids in digestion!

1 pm: I’ve usually been on a walking work meeting with LC (we love to crush some miles on the Hooks Spur stretch of the Rio Grand, you have probably seen us there!) or I’ve been busy running around with and entertaining my girls - and I’m ready to dive into some lunch! I try to finish another 32 oz of water before lunch so my grand total is creeping towards 100 oz by this time of day. My fave for lunch is the salad of the week… current obsession is the Colorado Cobb, we delivered this one this week and I could eat it all week long on repeat. Occasionally, I’ll add a lightly fried egg or a spoonful of wild alaskan salmon - but usually enjoy it just straight up. So refreshing, satisfying and YUM.

2 pm: I often crave a little something sweet after lunch so treat myself to the protein bite of the week (LOVE the Raw Carrot Cake Bites! Other faves are the Seedy Tahini and Oatmeal Raisin) and I sneak a splash of Blue Bottle organic cold brew because I just love it so much! It comes in a little 8 oz can and I stretch it over 2 days with a splash of Oatly Barista Creamer. Love this midday protein packed treat! This is when I like to wrap up any work: menu planning, food orders or client emails… my goal is to be off the computer by 4pm to tap in to family time for the afternoon.

4 pm The hot afternoon hump calls for some cool crudités and dips. The best part about this snack is that my daughters dive in too! Colorful, flavorful and so nutritious - this keeps me going and feeling great through what can sometimes feel like the slump. This week it’s Romanesco made with roasted red peppers and almonds and an all time fave, our Good Clean Bitchin’ Sauce. These dips fuel and energize all of us until dinner - super easy to take on the run if we are at the pond, the pool or anywhere in between.

6 pm: is my ideal dinner time as I don’t like to eat too close to bed time (and I truck in early!) Tonight I can’t wait for the Pasta Puttanesca with Zoodles of Zuchinni- I eat it fresh out of the fridge - top my portion with toasted pine nuts and currants, and I add an extra handful of arugula from the fridge to maximize my greens. This dinner is super delish, wonderfully well balanced and leaves me so satisfied I don’t crave another bite.

8:30 pm: I drink a little more water, take my evening supplements (magnesium and liquid iron) and I’m off to bed where I’ll chat and cuddle with my girls, read for an hour (any great memoir recs? that is my genre of choice…) and love to have lights off by 9. Can you even believe it!? We usually beat the sun to sleep :)

As I turn out my light, I’m feeling content, grateful, satisfied, and super juiced to do it all again tomorrow…

BE LIGHT 🐝

〰️

BE LIGHT 🐝 〰️

Feeling like you might need a post 4th reset? This is the program for you!

Tzatziki

Tzatziki is a favorite in our Tuesday Foods Kitchen. It's a refreshing and good-for-you yogurt and cucumber dip. Serve it with pita, veggie crudites, any Mediterranean dish - or just eat it with a spoon!

Ingredients:

• 1 1/2 cups plain yogurt (We use Oatly Oatgurt brand for non-dairy )

• 1 medium English or hothouse cucumber, seeded, coarsely grated and squeezed dry (about 1 cup)

• 2 small garlic cloves, minced

• 2 tablespoons extra virgin olive oil

• 1/2 teaspoon salt

• 1/4 teaspoon freshly ground black pepper

• 2 tablespoons finely chopped fresh mint (or dill)

Instructions:
Combine all ingredients in a medium bowl and mix until well combined. Taste and adjust seasoning if necessary ( you can add a pinch of coconut sugar to balance the flavors). Cover and chill until ready to serve. Before serving, drizzle with a bit of olive oil and sprinkle with fresh mint, if desired.

Few things beat sipping a refreshing tequila cocktail on a balmy summer night. While we're always up for a classic margarita - this delightful and fizzy Paloma (with a healthy twist!) is our new go-to.

Kombucha Paloma

• 2 ounces tequila blanco

• 1 ounce triple sec

• 2 ounces grapefruit juice

• 2 ounces ginger-lemon kombucha
  

Rim: (optional)

• flaky sea salt

• grapefruit zest
  

Garnish: (optional)

• mint leaves

• one slice of grapefruit
  

Glass:

• wide-mouth highball glass or stemless red wine glass
  

1. Zest the grapefruit and mix with sea salt.
2. Rim the glass - You can use a bit of agave nectar, honey or juice from a lime. Dip the rim into the salt mixture.
3. Combine the first 3 ingredients, pour into the glass over ice, and top with the kombucha. Garnish with sliced grapefruit.

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

FROM OUR KITCHEN TO YOURS!