Peanut Butter Oatmeal

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If you have never thought to put peanut butter in your oatmeal….Now’s the time!

Oatmeal is one of my favorite breakfast foods because it is energizing and loaded with fiber. This Peanut Butter Oatmeal version adds extra protein, healthy fats and antioxidants that will set you up for a productive day with lots of energy

Ingredients:

  • 1⁄4 cup old fashioned oats

  • 1⁄2 cup nonfat milk

  • 1 tablespoon peanut butter

  • 1⁄4 teaspoon ground cinnamon

In a microwaveable bowl, combine the oats and milk and microwave on high for 3 minutes.

Stir in the peanut butter and cinnamon. Top with more milk if desired.

Have a wonderful day!

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Co-Founder | Nutritionist

Lisa is the Co-Founder and Nutritionist at Tuesday Foods. Always dressed for action in her workout clothes, Lisa found her calling as a fitness and nutrition expert from her background in the sport of gymnastics – learning early on that how you feel, and how well you perform is directly related to what you eat, and how you move your body every day. A former competitive gymnast and coach, Lisa holds a BS in Exercise Physiology, a MS in Nutritional Science, and is a Certified Nutritionist and Health Coach.

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Crockpot Lentil Soup

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Crockpot Lentil Soup – a clean and simple soup made with loads of veggies and LENTILS! Super healthy and easy to make.

The lentil is a powerhouse. Full of nutrition , flavor, health benefits and taste. Plus, they are one of the easiest of the legumes to use because they do not need to be soaded like other dried beans.

The lentil bean is full of potassium, calcium, zinc, niacin and vitamin K, but are particularly rich in dietary fiber, lean protein, folate and iron.

Recipe from: Pinch of Yum

Ingredients

Into the crockpot:

  • 2 cups butternut squash (peeled and cubed)

  • 2 cups carrots (peeled and sliced)

  • 2 cups potatoes (peeled and chopped)

  • 2 cups celery (chopped)

  • 1 cup green lentils

  • 3/4 cup yellow split peas (or just use more lentils)

  • 1 onion (chopped)

  • 5 cloves garlic (minced)

  • 8-10 cups vegetable or chicken broth

  • 2 teaspoons herbs de provence

  • 1 teaspoon salt (more to taste)

Add at the end:

  • 2-3 cups kale (stems removed, chopped)

  • Fresh parsley (chopped)

  • 1/4 cup olive oil

  • A swish of sherry, red wine vinegar, or lemon juice to add a nice tangy bite

Instructions:

Place all ingredients in the crockpot. Cover and cook on high for 5-6 hours or low for 7-8 hours.

Place about 4 cups of soup in a blender with the olive oil. Pulse gently until semi-smooth and creamy-looking (the oil will form a creamy emulsion with the soup). Add back to the pot and stir to combine. Stir in the kale and parsley. Turn the heat off and just let everything chill out for a bit before serving. The taste gets better with time and so does the texture.

Season to taste (add the sherry, vinegar, and/or lemon juice at this point) and serve with crusty wheat bread and a little Parmesan cheese.

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Co-Founder | Nutritionist

Lisa is the Co-Founder and Nutritionist at Tuesday Foods. Always dressed for action in her workout clothes, Lisa found her calling as a fitness and nutrition expert from her background in the sport of gymnastics – learning early on that how you feel, and how well you perform is directly related to what you eat, and how you move your body every day. A former competitive gymnast and coach, Lisa holds a BS in Exercise Physiology, a MS in Nutritional Science, and is a Certified Nutritionist and Health Coach.

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The Sugar Conundrum: Let's Talk Sugar

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Doughnuts, soda, chocolate chip cookies, pecan pie, creamy puddings, cakes, candies…oh the joy of sugar!

We all love to indulge in a sweet treat, and these days treats are not at all rare in the Standard American Diet.  We eat sugar waaaaay to often.  100 years ago, sweets were truly a treat, and were consumed rarely or on special occasions.  Generally, these treats were sweetened with raw honey, or real maple syrup…...the good stuff.

Nowadays, our sugar fix comes from highly refined sugar.  This highly processed sugar is in virtually every packaged food in the grocery store, and probably lurking in all of your cupboards.

It can also fly under the radar by other names - high fructose corn syrup, dextrose, fructose, glucose, maltodextrin, maltose…just to name a few.

Here is a scary example:

A 12-ounce can of regular Coke contains 39 grams of total sugar, which is about 9 1/3 teaspoons of sugar.  If you’re reading the ingredients list though, you won’t see sugar clearly listed.  Coke in the United States is made with high fructose corn syrup as a lower-cost sugar alternative.  High fructose corn syrup is actually the second ingredient in Coke, behind carbonated water.

Consuming just 4 teaspoons of sugar a day has been linked to numerous diseases and imbalances in the body.   Here are just a few:

  • Lowers ability of enzymes to function

  • Impairs structure of DNA

  • Raises adrenaline levels in children

  • Suppresses the immune system

  • Causes hormonal imbalance (hello pms, menopause, night sweats, cramps, irritability and mood swings!)

  • Contributes to a weakened defense against bacterial infection

  • Causes free radical formation in the blood stream

  • Increases fasting levels of glucose in the blood

  • Candidiasis (yeast infections)

  • Over-stresses the pancreas, causing damage

These are just 10 of the 124 known diseases and imbalances connected with sugar.  Yikes!

Not only do we need to worry about processed sugar, but we also need to be watchful of artificial sweeteners; Aspartame, sucralose, cyclamate, acesulfame potassium…these are definite NO-NO’S!

The fact that they are called ARTIFICIAL says it all. Do we really want to expose your body to these unnatural chemicals? NO WAY!

These artificial substances are known neurotoxins.  What this means is that they can actually alter brain chemistry and specifically act on nerve cells.  Avoid these at all costs.  Even though we may be consuming small amounts of these artificial substances, consuming them on a daily basis, day after day, adds up to quite a bit over the years!

To sweeten a cup of hot tea or a smoothie, try a few drops of stevia in liquid form.  I also love using maple syrup and raw honey as sugar alternatives.

Of course, the best sweet fix of all is FRUIT!  Fruit is nature’s candy.  Aside from being sweet, fruit is loaded fiber, vitamins, antioxidants and lots of supportive nutrients.  So ditch the sugar, and eat more fruit to fix your sweet tooth.

Sign up for my 5-Day Sugar Free Challenge

Starting this MONDAY!

Co-Founder | Nutritionist

Lisa is the Co-Founder and Nutritionist at Tuesday Foods. Always dressed for action in her workout clothes, Lisa found her calling as a fitness and nutrition expert from her background in the sport of gymnastics – learning early on that how you feel, and how well you perform is directly related to what you eat, and how you move your body every day. A former competitive gymnast and coach, Lisa holds a BS in Exercise Physiology, a MS in Nutritional Science, and is a Certified Nutritionist and Health Coach.

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Chilled Avocado And Cucumber Soup

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I love this tasty, brain-boosting Avocado and Cucumber Soup for lunch or dinner. Avocados are a unique fruit because of their high content of monounsaturated fats - Good for your brain, your mood, your heart and your skin!

And the best part? There is zero cooking involved! Just throw all of these healthy ingredients into the blender……And voila! Dinner is served.

Recipe from Eat Complete (p.196)

Ingredients:

  • 2 avocados, pitted and peeled

  • 2 cups low sodium chicken or veg broth

  • 1 green apple, cored and chopped

  • 1 large cucumber, peeled and chopped

  • 1/4 cup fresh dill

  • 2 celery stalks, chopped

  • 1/4 cup sherry vinegar or red wine vinegar

  • 2 tablespoons EVO, plus more to drizzle

  • 1 clover garlic, peeled and halved

  • 1/4 teaspoon salt

  • 4 sprigs fresh basil

Directions:

Place the avocados, broth, apple, cucumber, dill, celery,vinegar, olive oil, garlic and salt in a blender and blend until smooth.

Transfer the soup to the fridge and chill for at least 1 hour.

Spoon the chilled soup into bowls and top with basil.

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Co-Founder | Nutritionist

Lisa is the Co-Founder and Nutritionist at Tuesday Foods. Always dressed for action in her workout clothes, Lisa found her calling as a fitness and nutrition expert from her background in the sport of gymnastics – learning early on that how you feel, and how well you perform is directly related to what you eat, and how you move your body every day. A former competitive gymnast and coach, Lisa holds a BS in Exercise Physiology, a MS in Nutritional Science, and is a Certified Nutritionist and Health Coach.

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Rainbow Chard with Basil, Pine Nuts and Parmesan

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Ingredients

  • 13 to 14 oz. Rainbow chard (about 1 large bunch)

  • 1 Tbs. extra-virgin olive oil

  • 3 Tbs. pine nuts

  • Kosher salt

  • 1 Tbs. minced garlic

  • 1 Tbs. cold unsalted butter, cut into 4 pieces

  • 1/4 cup grated Parmigiano-Reggiano

  • 1/4 cup thinly sliced fresh basil leaves (8 to 10 large)

Pull or cut the stems from the chard leaves. Cut or rip the leaves into 2- to 3-inch pieces and wash and dry them well. Rinse the stems and slice them crosswise 1/4 inch thick.

In a 12-inch nonstick stir-fry pan or skillet cook the pinenuts, stirring constantly, until lightly browned, 2 to 3 minutes. Transfer the pine nuts to a plate.

Return the pan to medium-high heat, heating 1 Tablespoon of olive oil. Add the chard stems and a pinch of salt, and cook, stirring occasionally, until shrunken and beginning to brown lightly, 6 to 7 minutes. Add the garlic and cook just until fragrant, about 15 seconds. Add the chard leaves and 1/4 tsp. salt. Toss with tongs until just wilted, 1 to 2 minutes. (If using a skillet, you may need to add the chard in batches, letting the first batch wilt before adding more.) Remove the pan from the heat, add the cold butter pieces and stir just until the butter has melted.

Using tongs, immediately transfer about half of the leaves and stems to a serving plate and arrange. Sprinkle on half of the Parmigiano, basil, and pine nuts. Layer on the remaining leaves, stems, and pan juices, and garnish with the remaining cheese, basil, and pine nuts. Serve immediately.

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Co-Founder | Nutritionist

Lisa is the Co-Founder and Nutritionist at Tuesday Foods. Always dressed for action in her workout clothes, Lisa found her calling as a fitness and nutrition expert from her background in the sport of gymnastics – learning early on that how you feel, and how well you perform is directly related to what you eat, and how you move your body every day. A former competitive gymnast and coach, Lisa holds a BS in Exercise Physiology, a MS in Nutritional Science, and is a Certified Nutritionist and Health Coach.

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Easy Broccoli Frittata

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There’s nothing better than a recipe that allows for flexibility, since it can often feel frustrating when you go to cook something and don’t have the exact ingredients on hand.

Frittatas are great for this, since you can pretty much throw anything (anything healthy, that is!) in with the eggs and end up with a delicious, balanced meal.

A few flavor combos I love? Broccoli and Feta. Spinach and tomato. Asparagus and goat cheese. I could go on and on.

Broccoli and Feta Frittata

20 minutes 2 Servings

Ingredients

  • 6 eggs

  • 1/4 cup unsweetened almond milk

  • 1/4 teaspoon salt

  • sprinkle of fresh or dried herbs: tarragon, sage, thyme (whatever you have on hand)

  • 1 tablespoon extra virgin olive oil

  • 2-3 scallions, chopped green and white parts

  • 1 small head of broccoli, stalked and diced into small florets (2 cups)

  • Any leftover green veggies that you have on hand (I used frozen peas) (optional)

  • 1/2 cup crumbled feta

  • red pepper flakes (optional)

  • freshly ground black pepper

Instructions

Preheat the oven to 400°F.

Whisk the eggs, almond milk, salt and herbs until well combined. Set aside.

Heat the oil in a cast-iron skillet over medium heat. Add the scallions, broccoli, and a pinch of salt and pepper and cook, stirring occasionally, until the broccoli is tender but still bright green, 5 to 8 minutes.

Add the egg mixture and shake the pan to distribute. Sprinkle with the feta and red pepper flakes, if desired. Bake for 15 to 20 minutes or until the top is lightly golden brown and the eggs are set.

Remove from the oven, let cool, slice and serve. Season to taste.

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Co-Founder | Nutritionist

Lisa is the Co-Founder and Nutritionist at Tuesday Foods. Always dressed for action in her workout clothes, Lisa found her calling as a fitness and nutrition expert from her background in the sport of gymnastics – learning early on that how you feel, and how well you perform is directly related to what you eat, and how you move your body every day. A former competitive gymnast and coach, Lisa holds a BS in Exercise Physiology, a MS in Nutritional Science, and is a Certified Nutritionist and Health Coach.

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Roasted Caulflower With Tahini And Mint

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Roasted cauliflower is having a moment! I recreated this dish of cauliflower, tahini and mint after my recent trip to Israel. Roasted cauliflower is a star at some of the best restaurants in Tel Aviv including Chef Eyal Shani’s trendy restaurant, North Abraxas.

Ingredients:

  • 1 large head of cauliflower

  • 2 tablespoons extra virgin olive oil

  • 2 pinches of red hot pepper flakes

  • kosher sea salt

Lemon Tahini Sauce:

  • 3 tablespoons tahini paste

  •     3 tablespoons freshly squeezed lemon juice

  •     1 teaspoon extra virgin olive oil

  •     small handful of fresh mint, torn into small pieces

  •     kosher sea salt

Directions:

Preheat the oven to 500 degrees.

Remove the leaves and lower stem of the cauliflower. Using a knife, cut the head of cauliflower into four quarters. Slice each quarter into 6-8 pieces (try to keep the florets roughly the same size to ensure even cooking and browning)

Rinse the florets in a colander and dry on paper towels. Spread them out evenly on a large baking sheet.

Drizzle with olive oil and toss to coat evenly. Season with hot pepper flakes and sea salt.

Roast for 10 minutes at 500 degrees–remove and flip the florets–turn down the heat to 450 degrees Fahrenheit and continue roasting for another 10-15 minutes until the florets are evenly browned and fork tender.

Whisk together the lemon juice, tahini paste, and 1 teaspoon olive oil in a small bowl. Thin the tahini sauce with warm water (add 1 teaspoon add a time, and whisk it in until it has loosened but is still relatively thick). Season with salt and pepper to taste.

Remove the florets from the oven, salt to taste, and place in a large mixing bowl. Add the sauce and using a spoon, toss the florets until they are all evenly coated. Garnish mint and serve immediately

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Co-Founder | Nutritionist

Lisa is the Co-Founder and Nutritionist at Tuesday Foods. Always dressed for action in her workout clothes, Lisa found her calling as a fitness and nutrition expert from her background in the sport of gymnastics – learning early on that how you feel, and how well you perform is directly related to what you eat, and how you move your body every day. A former competitive gymnast and coach, Lisa holds a BS in Exercise Physiology, a MS in Nutritional Science, and is a Certified Nutritionist and Health Coach.

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Sauteed Citrus Shrimp

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From: EatingWell Magazine, Spring 2004

This quick Spanish-inspired saute is a lesson in simplicity. All shrimp really needs to dazzle is lots of garlic and a splash of lemon. Serve as a main dish or as an appetizer

Ingredients

  • 3 tablespoons lemon juice

  • 3 tablespoons wine, dry white

  • 2 teaspoons oil, olive, extra-virgin

  • 3 cloves garlic minced

  • 1 pound shrimp, peeled and deveined medium (30-40 per pound)

  • 1 teaspoon oil, olive, extra-virgin

  • 1 whole bay leaf

  • 1/4 teaspoon pepper, red, crushed or 1 dried red chile, halved

  • 1/4 teaspoon salt or to taste

  • 2 tablespoons parsley, fresh chopped

Instructions

1. Combine lemon juice, wine, 2 teaspoons oil, and garlic in a medium bowl. Add shrimp and toss to coat. Cover and marinate in the refrigerator for 15 minutes, tossing occasionally. Drain well, reserving marinade.

2. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add shrimp and cook, turning once, until barely pink, about 30 seconds per side; transfer to a plate.

3. Add bay leaf, crushed red pepper, and the reserved marinade to the pan; simmer for 4 minutes. Return the shrimp and any accumulated juices to the pan; heat through. Season with salt, sprinkle with parsley, and serve immediately.

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Co-Founder | Nutritionist

Lisa is the Co-Founder and Nutritionist at Tuesday Foods. Always dressed for action in her workout clothes, Lisa found her calling as a fitness and nutrition expert from her background in the sport of gymnastics – learning early on that how you feel, and how well you perform is directly related to what you eat, and how you move your body every day. A former competitive gymnast and coach, Lisa holds a BS in Exercise Physiology, a MS in Nutritional Science, and is a Certified Nutritionist and Health Coach.

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Chickpea Pasta with Pine Nuts and Parsley

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Chickpea Pasta with Pine Nuts and Parsley

Recipe from Jessica Seinfeld

Ingredients:

  • 8 ozs Chickpea Pasta (such as fusilli or penne)

  • 2 Large Shallots

  • 1 clove Garlic

  • 1/4 cup Extra Virgin Olive Oil (more for serving)

  • 1/4 cup Pine Nuts

  • 1/4 tsp Kosher Salt

  • 1/4 cup Chopped Fresh Flat Leaf Parsley (more for serving)

  • 1 cup Chopped Fresh Spinach Leaves, wilted

  • 1/2 tsp Grated Lemon Zest

  • 1/4 tsp Freshly Ground Black Pepper

  • 1/4 tsp Crushed Red Pepper Flakes

  • Grated Parmesan (for serving)

Instructions

Bring a large pot of water to a boil. Cook the pasta according to the package directions.

Chop the shallots and garlic.

In a medium skillet, heat the oil over medium heat. Add the shallots and cook for 2 minutes. Add the pine nuts and salt and cook, stirring often, for about 5 minutes, or until the pine nuts start to brown. Add the garlic and cook for 30 seconds, or until fragrant. Stir in the parsley and lemon zest and remove from the heat.

Drain the pasta and return it to the pot. Add the spinach leaves to wilt, shallot mixture, black pepper, and red pepper flakes and stir to combine.

Divide among bowls and top with Parmesan, fresh parsley, and a drizzle of olive oil if needed.

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Co-Founder | Nutritionist

Lisa is the Co-Founder and Nutritionist at Tuesday Foods. Always dressed for action in her workout clothes, Lisa found her calling as a fitness and nutrition expert from her background in the sport of gymnastics – learning early on that how you feel, and how well you perform is directly related to what you eat, and how you move your body every day. A former competitive gymnast and coach, Lisa holds a BS in Exercise Physiology, a MS in Nutritional Science, and is a Certified Nutritionist and Health Coach.

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Kale Salad With Chickpeas And Tahini Dressing

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After the indulgences of the holiday or even just a fun weekend, there is nothing like a light and healthy detoxifying salad to get you back on track.

Flush out the toxins and feel lighter immediately with amazing Kale Salad…..The lemon helps to boost digestion while the chlorophyll in kale gets rid of the toxins in the body.

I love this salad topped with poached or boiled eggs for a protein boost.

Kale Salad with Chickpeas and Tahini Dressing

Ingredients

Salad:

  • 2 cups kale, thinly sliced and ribs removed

  • ¼ cup radishes, sliced into matchsticks

  • ¼ cup thinly sliced carrots

  • ½ cup chickpeas or white navy beans

  • ¼ cup sliced almonds, toasted

  • 1 cup chopped basil

Avocado Tahini Dressing:

  • 1 small avocado (or ½ a large one)

  • 1½ tablespoons tahini

  • 2 tablespoons lemon juice

  • 1 small garlic clove

  • 1 tablespoon olive oil

  • 2 tablespoons water

  • salt and pepper


Directions

Place avocado, tahini, lemon juice, garlic, and olive oil into a food processor. Pulse, then add water salt and pepper and blend until creamy.

In a large bowl, toss the kale, radishes and carrots with half the dressing. Mix well, then let it sit at room temp for about 15 minutes. The acid from the dressing will help to wilt and soften the kale.

Add chickpeas or beans, almonds, basil and more dressing, to taste.. Taste and add more salt, pepper, and lemon juice as needed.

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Co-Founder | Nutritionist

Lisa is the Co-Founder and Nutritionist at Tuesday Foods. Always dressed for action in her workout clothes, Lisa found her calling as a fitness and nutrition expert from her background in the sport of gymnastics – learning early on that how you feel, and how well you perform is directly related to what you eat, and how you move your body every day. A former competitive gymnast and coach, Lisa holds a BS in Exercise Physiology, a MS in Nutritional Science, and is a Certified Nutritionist and Health Coach.

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Superfood Smoothie

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I’m Starting my day off right this morning with this Superfood Smoothie.

Superfoods like Maca Root and Ashwagandha are dense with nutrients and have powerful health benefits.

Maca Root has been shown to promote hormone balance, reduce menopausal symptoms, boost energy, and increase stamina in athletes.

Ashwagandha is best know for its ability to reduce stress and inflammation.

Lisa’s Superfood Smoothie

Ingredients:

  • 1 cup almond milk

  • 1 tablespoon almond butter

  • 1 banana

  • 2 tablespoons vanilla protein powder (optional)

  • 1 teaspon Maca

  • 1 teaspoon Ashwagandha

  • dash of cinnamon

  • ice

Combine all ingredients in a blender to combine.

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Co-Founder | Nutritionist

Lisa is the Co-Founder and Nutritionist at Tuesday Foods. Always dressed for action in her workout clothes, Lisa found her calling as a fitness and nutrition expert from her background in the sport of gymnastics – learning early on that how you feel, and how well you perform is directly related to what you eat, and how you move your body every day. A former competitive gymnast and coach, Lisa holds a BS in Exercise Physiology, a MS in Nutritional Science, and is a Certified Nutritionist and Health Coach.

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Chef Ottolenghi's Roasted Butternut Squash

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During the holiday season, finding really flavorful vegan recipes can be intimidating! But have no fear.......this dish will save you.


From the cookbook Jerusalem, by Ottolenghi : Roasted Butternut Squash with Tahini and Za'atar,

I’m not sure how I will eat butternut squash any other way now!

Roasted Butternut Squash with Red Onion, Tahini and Za’atar

Ingredients:

  • 1 large butternut squash, cut into 1/2-inch wedges

  • 2 large red onions, cut in half, and then cut each half into about 5 wedges

  • 1/3 cup olive oil

  • Coarse salt and black pepper

  • 3½ Tbsp tahini paste

  • 1½ Tbsp lemon juice

  • 3 Tbsp water

  • 1 small garlic clove, crushed

  • 1/4 cup pine nuts (I used pan-toasted sesame seeds instead)

  • 1 Tbsp za'atar

  • 1 Tbsp roughly chopped parsley

Notes:

After reading the recipe, my first impulse was to peel the butternut squash before roasting it. I didn’t, though, following the instructions instead, and it turned out great.

(However….You could also use pre-cut butternut squash from the market as a time saver)

To avoid burning the onions, I roasted the squash and the onions in two separate pans.

Instructions

Heat the oven to to 425F. Put the squash and onions in a large bowl, add 3 Tbsp. of oil, a tsp. of salt and some black pepper, and toss well. Spread, skin down, on a baking sheet and roast for 40 minutes until the vegetables have taken on some color and are cooked through. Keep an eye on the onions: they may cook faster than the squash, so may need to be removed earlier. Remove from the oven and leave to cool.

Put the tahini in a small bowl with the lemon juice, water, garlic and a 1/4 tsp. of salt. Start with 1 Tbsp. of water, and whisk to the consistency of honey, adding more water or tahini as necessary.

Pour the remaining oil into a small frying pan on a medium-low heat. Add the pine nuts and half a teaspoon of salt, cook for two minutes, stirring, until the nuts are golden brown, then tip the nuts and oil into a small bowl. (If using sesame seeds, place a skillet over medium-high heat. Add sesame seeds, and toast until brown, stirring constantly. No oil needed.)

To serve, spread the vegetables on a platter and drizzle over the sauce. Scatter the pine nuts/sesame seeds on top, followed by the za'atar and parsley.

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Co-Founder | Nutritionist

Lisa is the Co-Founder and Nutritionist at Tuesday Foods. Always dressed for action in her workout clothes, Lisa found her calling as a fitness and nutrition expert from her background in the sport of gymnastics – learning early on that how you feel, and how well you perform is directly related to what you eat, and how you move your body every day. A former competitive gymnast and coach, Lisa holds a BS in Exercise Physiology, a MS in Nutritional Science, and is a Certified Nutritionist and Health Coach.

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Cranberry Pecan Sauce

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Did you know that one can of cranberry sauce has 26 grams of sugar? Avoid using the canned stuff and try something new!

Cranberry Pecan Sauce

Recipe from The Voluptuous Vegan, by Myra Kornfeld

Ingredients:

  • 1/2 cup Madeira

  • 1/2 to 3/4 cup maple syrup

  • 1 teaspoon ground cinnamon

  • 3 cups cranberries, fresh or frozen

  • pinch salt

  • 1/2 cup pecan halves


Directions:

Preheat oven to 350 degrees. Spread the pecans on a baking sheet and toast for 8 to 10 minutes, or until fragrant. Remove, let cool for a few minutes, and roughly chop by hand.

In a medium saucepan, combine the madeira, maple syrup, cinnamon, cranberries and salt. Cover and bring to a boil, watching carefully to make sure it does not boil over.

Uncover and cook at a rapid simmer for 15 to 20 minutes, stirring every so often, until the cranberries have burst and the liquid has reduced enough to become saucy.

Stir in the pecans and pour into a bowl. Refrigerate until cool. Serve cold or at room temperature

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Co-Founder | Nutritionist

Lisa is the Co-Founder and Nutritionist at Tuesday Foods. Always dressed for action in her workout clothes, Lisa found her calling as a fitness and nutrition expert from her background in the sport of gymnastics – learning early on that how you feel, and how well you perform is directly related to what you eat, and how you move your body every day. A former competitive gymnast and coach, Lisa holds a BS in Exercise Physiology, a MS in Nutritional Science, and is a Certified Nutritionist and Health Coach.

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Gjelina's Roasted Yams - Happy Thanksgiving!

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I know it’s crazy to mess with family favorites at Thanksgiving. But if you are looking to cook up something a little different from the traditional mashed potatoes or marshmello topped sweet potatoes, this recipe from Gjelina:Cooking From Venice, California gets it right.

Even if you don’t make it for Thanksgiving, try it any night of the week! It's a snap to make - Large wedges of sweet yams, tossed with olive oil, honey and espelette, and then roasted until carmelized on the edges and perfectly soft inside. I love it served with chicken, steak, or even a simple green salad for a delicious vegetarian meal.

Gjelina’s Roasted Yams

Ingredients:

  • 2 large yams

  • 2 Tablespoons honey

  • 1 Tablespoon espelette pepper, or crushed red pepper flakes

  • 3 Tablespoons extra virgin olive oil

  • sea salt and freshly ground pepper, to taste

  • ½ cup Greek style yogurt

  • 4 Tablespoons fresh lime juice

  • 2 scallions, white and green parts, thinly sliced, for garnish

Instructions:

Heat oven to 425. Cut the yams lengthwise into 4 wedges per yam. Put them in a large bowl, and toss them with the honey, ½ tablespoon of the Espelette pepper or crushed red-pepper flakes and 2 tablespoons of the olive oil. Let it sit for 10 minutes or so, tossing once or twice to coat, as the oven heats.

Transfer the yams to a foil-lined, rimmed baking sheet, season with salt and pepper and then bake until they are deeply caramelized around the edges and soft when pierced with a fork at their thickest part, about 30 to 35 minutes.

Combine the yogurt, lime juice and remaining tablespoon of olive oil in a small bowl, and whisk to combine, then season with salt and pepper to taste. Set aside.

When the yams are done, transfer them to a serving platter, drizzle the yogurt over them and garnish with the remaining Espelette pepper or red-pepper flakes, the scallions, and a pinch of salt.


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Co-Founder | Nutritionist

Lisa is the Co-Founder and Nutritionist at Tuesday Foods. Always dressed for action in her workout clothes, Lisa found her calling as a fitness and nutrition expert from her background in the sport of gymnastics – learning early on that how you feel, and how well you perform is directly related to what you eat, and how you move your body every day. A former competitive gymnast and coach, Lisa holds a BS in Exercise Physiology, a MS in Nutritional Science, and is a Certified Nutritionist and Health Coach.

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Green Beans wiht Carmelized Shallots and Almonds

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Add a little green to your Thanksgiving menu with this flavorful recipe for tender crisp green beans tossed with caramelized shallots, toasted almonds and fresh parsley.

Recipe Inspiration from Bon Apetit

INGREDIENTS

1 lb. fresh green beans, trimmed
1 shallot bulb (about 5–6 cloves), peeled and thinly sliced
1 Tablespoon coconut oil
1 teaspoon apple cider vinegar
sea salt, to taste
fresh ground pepper, to taste
3 Tablespoons chopped fresh parsley
2 Tablespoons toasted almond slices

DIRECTIONS

Heat a large dry skillet over medium heat, add almond slices and cook until toasted, about 5-6 minutes or until almonds are golden. Remove almonds from skillet and set aside.

In the same skillet, add coconut oil and heat over high heat until melted. Add in shallot slices, turn heat down to medium-low.

Cover the skillet with a lid and cook shallots until caramelized, stirring frequently throughout the cooking process. This should take about 10-15 minutes and the shallots should turn golden brown in color.

Meanwhile, cook the green beans in a saucepan of water with a pinch of sea salt to a boil. Once water is boiling, add in green beans and cook for about 3-4 minutes or until the beans are bright green in color and tender crisp.

Drain and transfer the beans into the skillet with the caramelized shallots. Toss to combine.
The coconut oil and shallots will coat the beans. Add in chopped parsley and apple cider vinegar. Season with sea salt and pepper. Heat for another 3-4 minutes or until beans are warm.

Transfer beans to a large dish or platter, top with toasted almonds and serve.

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Co-Founder | Nutritionist

Lisa is the Co-Founder and Nutritionist at Tuesday Foods. Always dressed for action in her workout clothes, Lisa found her calling as a fitness and nutrition expert from her background in the sport of gymnastics – learning early on that how you feel, and how well you perform is directly related to what you eat, and how you move your body every day. A former competitive gymnast and coach, Lisa holds a BS in Exercise Physiology, a MS in Nutritional Science, and is a Certified Nutritionist and Health Coach.

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Chef Ottolenghi’s Roast Chicken with Za’atar

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Because I am inspired by my recent trip to Israel, I wanted to share with you this amazing roast chicken recipe from Ottolenghi: The Cookbook

This is a great dinner party recipe because it’s a beautiful dish, you can do all the prep ahead, and the flavors are delicious!

I love how easily this recipe comes together. Just throw everything into a big bowl to marinate. You can do this step several hours or up to a day ahead. Then transfer everything into a skillet or baking pan and roast.

Ingredients

  • 8 chicken thighs or 4 breast with skin and bones, trimmed of excess fat and loose skin

  • 2 red onions, thinly sliced

  • 1 lemon, thinly sliced

  • 2 large cloves of garlic, crushed

  • 4 tbsp olive oil

  • 2 tablespoons za’atar plus more to taste

  • 1 tablespoon all spice (I omitted this, because of personal preference)

  • 1 tablespoon sumac

  • 1 teaspoon ground cinnamon

  • 1 cup chicken broth

  • 1 1/2 teaspoons salt, plus more to taste

  • 1/2 teaspoon freshly ground black pepper, plus more to taste

  • 6 tablespoons pine nuts

  • 1/4 cup chopped flat-leaf parsley

Instructions

In a large bowl, mix the chicken with the onions, lemon, garlic, 4 tablespoons olive oil, spices, chicken broth, salt, and pepper. Leave in the fridge to marinate for at least 3 hours or overnight.

Preheat the oven to 400°F.

Transfer the chicken and its marinade to a skillet or baking pan large enough to hold all the chicken pieces lying flat with a little space between pieces, skin side up.

Roast for 40 minutes, until the chicken cooked through. If you like the skin browned, turn the oven up to broil for the last few minutes of cooking, checking every minute or so until the skin is as crisp and brown as you like it. (Be very careful not to burn it)

While the chicken is in the oven, roast the pine nuts in a small frying pan, stirring constantly, until they turn golden.

To Serve: Transfer the hot chicken, onions and lemons to a serving platter. Pour pan juices over the chicken pieces. Sprinkle chicken with extra za-atar if you like and sprinkle with chopped parsley and toasted pine nuts. Serve hot.

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Co-Founder | Nutritionist

Lisa is the Co-Founder and Nutritionist at Tuesday Foods. Always dressed for action in her workout clothes, Lisa found her calling as a fitness and nutrition expert from her background in the sport of gymnastics – learning early on that how you feel, and how well you perform is directly related to what you eat, and how you move your body every day. A former competitive gymnast and coach, Lisa holds a BS in Exercise Physiology, a MS in Nutritional Science, and is a Certified Nutritionist and Health Coach.

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What is Leaky Gut?

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Leaky gut, also known as increased intestinal permeability, is a digestive condition in which bacteria and toxins are able to "leak" through the intestinal wall.

"Leaky gut" is a popular topic in the health and wellness world these days. It's been suggested that it might be the cause of many symptoms and conditions that seem to be all-too-common. Allergies, intolerances, joint pain, bloating, digestive issues and even autoimmune diseases to name a few.

But what is leaky gut, and how can you tell if you have it? We’ll dig into the details below.

What is a leaky gut?

Simply put, your “gut” (a.k.a. “intestinal tract”) is a tube that makes up part of your digestive system. It’s not as simple as a hose or pipe; it’s an amazing tube made of live cells tightly bound together. Your gut helps your body absorb fluids and nutrients, digests your food, and houses billions of friendly gut microbes.

It's also selective to what it allows past its barrier. Your intestinal tract purposefully keeps some things from being absorbed, so they pass right on through to the other end to be eliminated as waste. You don't want to absorb many harmful microbes or toxins into your body, right?

FACT: About 70-80% of our immune system is housed around our gut, so it’s ready for foreign invaders.

Absorption of fluids and nutrients happens when they're allowed through this cellular tube into the circulation. And this is great! As long as what's being absorbed are fluids and nutrients. The blood and lymph then carry the nutrients to your liver, and then around to the rest of your body; this is so that all your cells, all the way to your toenails, get the nutrition they need to be healthy and grow.

How does a gut become “leaky?”

The gut can become leaky if the cells get damaged, or if the bonds that hold the cells together get damaged. Leaky gut can be caused or worsened by a number of diet and lifestyle factors. Dietary factors like too much sugar or alcohol or even eating things that you're intolerant to can all contribute to leaky gut.

Lifestyle factors like stress, lack of sleep, infections, and some medications can also be culprits in this area. Sometimes, if the balance of gut microbes inside the gut is thrown off, this can also contribute to a leaky gut.

Any contributing factors that alter the balance in your gut may cause our gut to become "permeable" or leak. At this point incompletely digested nutrients, microbes (infectious or friendly), toxins, or waste products can more easily get into our bodies.

Scientifically speaking, a “leaky gut” is known as “intestinal permeability.” This means that our intestines are permeable and allow things through that they normally would keep out. They “leak.” As you can imagine, this is not a good thing.

What are the symptoms of a leaky gut?

Because so much of your immune system is around your gut, the immune cells quickly recognize a “foreign invader” and start their response. This is normal and good if the gut is working properly and not allowing too many things to “leak” in.

But when that happens too much, and the immune system starts responding, the notorious inflammation starts. Once the immune system starts responding it can look like allergies, food intolerances, and even autoimmune diseases.

Because the first place affected is the gut, there are a number of symptoms right there. Things such as abdominal pain, bloating, gas, nausea, vomiting, heartburn, constipation or diarrhea. Not to mention that if foods, even healthy foods, aren't properly digested, their nutrients aren't properly absorbed. Poor absorption can lead to lack of essential vitamins and minerals for the optimal health of every cell in your body.

Some of the symptoms can also occur on the skin. Acne, dry skin, itchiness, rashes, eczema, and hives can all be symptoms related to leaky gut. Even rosacea and psoriasis can be linked here due to their autoimmune component.

It’s possible that even some neurological symptoms are linked with leaky gut. For example, brain fog, fatigue, headaches, inability to sleep, and general moodiness can also be related.

Finally, a number of chronic inflammatory diseases are thought to be linked with a leaky gut. Things like Crohn's, colitis, celiac disease, IBS, and MS. Even things like heart disease and stroke are possibilities.

What to eat for leaky gut

The general recommendation is to stop eating inflammatory foods and eat more gut-soothing foods.

Incorporating a gut-soothing diet means cutting out grains, legumes, and dairy. Add to that list, food additives, alcohol, and refined sugars.

In their place, add in more green leafy and cruciferous veggies. These are full of nutrients and contain fibre to help feed your friendly gut microbes. You also want to add more sources of vitamin D which can come from fish and egg yolks, and also from the sun. Eat more probiotic foods like sauerkraut, dairy-free yogurt, and kombucha (fermented tea). Make sure you're getting enough essential omega-3 fats found in seafood and seaweed. Finally, make sure you're getting some coconut oil and bone broth. Coconut oil has special fats called MCTs (medium-chain triglycerides), and bone broth has essential amino acids.

Conclusion

Leaky gut, or "intestinal permeability" can happen when your gut gets damaged due to too much sugar and alcohol, or eating foods you're intolerant to. It can also be from stress, lack of sleep, or imbalance in your friendly gut microbes. The symptoms of leaky gut are vast - spanning from digestive woes to skin conditions, even to autoimmune conditions.

It's important to cut out problem foods and drinks and add in more gut-soothing things like green leafy vegetables, cruciferous vegetables, and probiotic foods. It's also important to ensure you're getting enough omega-3 fats, vitamin D, and amino acids.

Recipe (gut soothing): Slow-Cooked Chicken Broth

Serves 6-8

  • 1 whole chicken, cooked, bones with or without meat

  • 3 carrots, chopped

  • 2 celery, chopped

  • 1 parsnip, chopped

  • 1 onion, chopped

  • 4 bay leaves

  • 4 tbsp apple cider vinegar

  • Herbs and spices as desired: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste. I also add 2 cloves of garlic for the last 30 minutes of cooking.

  • 2 handfuls spinach

Instructions

1 - Place chicken bones, and meat if using, into a slow cooker.

2 - Add chopped vegetables, vinegar, and herbs/spices.

3 - Cover with hot water (about 2 litres/8 cups).

4 - Cook 8 h on medium or overnight on low.

5 - Add spinach and garlic 30 minutes before serving.

Serve & enjoy!

Tip: You can strain it before serving, or serve it with the cooked vegetables as soup.

References:

https://www.thepaleomom.com/what-is-leaky-gut-and-how-can-it-cause/

https://www.thepaleomom.com/what-should-you-eat-to-heal-leaky-gut/

http://www.precisionnutrition.com/all-about-nutrition-gut-health

http://www.healthline.com/nutrition/is-leaky-gut-real#section3

https://www.dietvsdisease.org/leaky-gut-syndrome/

http://www.medscape.com/viewarticle/837168

http://www.medscape.com/viewarticle/531603

 

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Co-Founder | Nutritionist

Lisa is the Co-Founder and Nutritionist at Tuesday Foods. Always dressed for action in her workout clothes, Lisa found her calling as a fitness and nutrition expert from her background in the sport of gymnastics – learning early on that how you feel, and how well you perform is directly related to what you eat, and how you move your body every day. A former competitive gymnast and coach, Lisa holds a BS in Exercise Physiology, a MS in Nutritional Science, and is a Certified Nutritionist and Health Coach.

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Red Lentil Hummus

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If you’ve been reading my blog or have ever worked with me, you know I have a special place in my heart for hummus.

I love how it is so versatile. It’s a snack. It’s a dip. It’s a sandwich spread. It’s a condiment. It’s whatever you want it to be.

Typically, hummus is made with chickpeas and tahini {sesame seed paste}. For this recipe we used lentils instead of chickpeas for this tasty variation!


Red Lentil Hummus

Ingredients

  • 3 cups chicken stock or low-sodium broth

  • 1 cup red lentils

  • 1 bay leaf

  • 3 garlic cloves, coarsely chopped

  • 1/4 cup tahini

  • 1/4 cup plus 2 tablespoons extra-virgin olive oil

  • 3 tablespoons fresh lemon juice

  • 1/4 teaspoon ground cumin

  • 1/4 cup chopped cilantro

  • Salt

  • Cayenne pepper

  • Sweet paprika, for sprinkling

  • Pita chips, sliced fennel and veggie crudite, for serving

In a medium saucepan, combine the chicken stock, green lentils and bay leaf. Bring to a boil, then cover and simmer over low heat, stirring occasionally, until the lentils are tender, about 45 minutes. Uncover and boil the lentils over high heat until most of the liquid has evaporated, about 2 minutes. Discard the bay leaf and let the lentils cool slightly.

Transfer the cooked lentils to a food processor. Add the chopped garlic, tahini, olive oil and lemon juice and puree until smooth. Scrape the hummus into a bowl, stir in the cumin and 2 tablespoons of the chopped cilantro and season with salt and cayenne. Garnish the hummus with paprika and the remaining 2 tablespoons of chopped cilantro. Serve the lentil hummus warm or at room temperature with pita chips and vegetable crudités.



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Co-Founder | Nutritionist

Lisa is the Co-Founder and Nutritionist at Tuesday Foods. Always dressed for action in her workout clothes, Lisa found her calling as a fitness and nutrition expert from her background in the sport of gymnastics – learning early on that how you feel, and how well you perform is directly related to what you eat, and how you move your body every day. A former competitive gymnast and coach, Lisa holds a BS in Exercise Physiology, a MS in Nutritional Science, and is a Certified Nutritionist and Health Coach.

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Healthy Pumpkin Spiced Latte

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Skip all the extra sugar and fat at Starbucks and make this healthy homemade pumpkin spice latte at home. Made with almond milk, real pumpkin, and just a dash of maple syrup……It’s easy to make, vegan and delicious!

Ingredients:

  • 1/2 cup Organic Coffee

  • 2 tbsps Pureed Pumpkin

  • 1 1/2 tbsps Maple Syrup

  • 1/2 tsp Pumpkin Pie Spice

  • 3/4 cup Unsweetened Almond Milk

  • 1/2 tsp Vanilla Extract

Directions:

Brew your coffee and set aside.

In a saucepan over medium heat, stir the pumpkin, maple syrup and pumpkin pie spice until combined. Slowly whisk in almond milk. Bring mixture to a low simmer, stirring occasionally and remove from heat. Stir in vanilla extract.

Transfer milk mixture to a blender and pulse several times until foamy and frothy.

Add milk mixture to your hot coffee. You may want to use a spoon to gently hold back the frothy top layer while pouring. Top your latte with this remaining froth.

Top with a dollop of homemade organic whipped cream or coconut whipped cream (optional) and sprinkle with additional pumpkin pie spice. Enjoy!

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Co-Founder | Nutritionist

Lisa is the Co-Founder and Nutritionist at Tuesday Foods. Always dressed for action in her workout clothes, Lisa found her calling as a fitness and nutrition expert from her background in the sport of gymnastics – learning early on that how you feel, and how well you perform is directly related to what you eat, and how you move your body every day. A former competitive gymnast and coach, Lisa holds a BS in Exercise Physiology, a MS in Nutritional Science, and is a Certified Nutritionist and Health Coach.

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Mediterannean Buddah Bowl

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Say hello to my new dream meal!

Buddha Bowls typically contain a variety of colorful, artfully-arranged vegetables, grains, legumes, nuts, and seeds.

To make my Mediterranean version, I layered arugula in the bottom of bowl (substitute with any greens of your choice). Next, I added vegetables, chickpeas, quinoa, and olives and drizzle of Italian dressing. A dollop of hummus completes this protein packed masterpiece!

Ingredients:

  • 1 cup Quinoa (dry, uncooked)

  • Handful Arugula (or any greens)

  • 1 cup Chickpeas (from the can)

  • 1 Cucumber (chopped)

  • 1 cup Cherry Tomatoes (halved)

  • 1 cup Red Cabbage (chopped)

  • 1/2 cup Hummus

  • 1/2 cup Pitted Kalamata Olives

  • 1/4 cup Extra Virgin Olive Oil

  • 3 tablespoons Apple Cider Vinegar

  • 1/2 tsp Italian Herb Seasoning

  • 1/8 tsp Sea Salt (to taste)

Directions:

Cook the quinoa according to the directions on the package, and set aside.

Divide the arugula equally between serving bowls. Top with equal amounts of quinoa, chickpeas, cucumber, red cabbage, tomatoes, hummus and olives.

Add the olive oil, apple cider vinegar, Italian seasoning and sea salt to a jar. Seal and shake well to combine.

Drizzle the dressing over top of the assembled buddha bowls and serve immediately. Enjoy!

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Co-Founder | Nutritionist

Lisa is the Co-Founder and Nutritionist at Tuesday Foods. Always dressed for action in her workout clothes, Lisa found her calling as a fitness and nutrition expert from her background in the sport of gymnastics – learning early on that how you feel, and how well you perform is directly related to what you eat, and how you move your body every day. A former competitive gymnast and coach, Lisa holds a BS in Exercise Physiology, a MS in Nutritional Science, and is a Certified Nutritionist and Health Coach.

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