Curry Chicken Salad

We love a good curry chicken salad, but not when the chicken and warm curry flavor gets lost in a tub of mayo. We've got your solution! We use Greek yogurt in place of mayo to boost the protein and lower the fat content for a lunch you can feel good about. This chicken salad is great on its own, on high fiber crackers, or on top of greens.

Ingredients (~5 cups):

• 1 pound skinless, boneless chicken breast, boiled 
• 1 cup nonfat plain Green yogurt
• 1/2 cup raisins or dried apricots, diced
• 1 apple, diced
• 2 celery stalks, chopped
• juice of 1 lemon
• 1.5 tablespoons curry powder
• 1/2 teaspoon cumin
• dash of cayenne pepper
• 1/2 teaspoon salt

Directions:

1. Shred the chicken and place in a bowl
2. Chop the celery, apples, and dried apricots if you choose to use them and add into the bowl with the chicken
3. Add the Greek yogurt and lemon juice 
4. Add the spices and mix well until a light yellow color

Spicy Peanut Buckwheat Noodles

The days when pasta was a diet detour are over! These days, we have all sorts of new and healthy pasta-like varieties to choose from: black bean, quinoa, shirataki, brown rice and of course, buckwheat noodles. 

Buckwheat noodles are also known as soba noodles, a type of noodle popular in Japan. Buckwheat is gluten, fat, and cholesterol-free AND it is the highest protein-containing grain (other than oats), offering about 6 grams of protein per cup. It is also a good source of manganese, a nutrient important for energy metabolism, and thiamin, a nutrient important for synthesizing the body's main source of energy (ATP, for those of you that vaguely remember science class). 

Along with the buckwheat noodles, we added spiralized veggie noodles to lighten up the carb load while adding a pop of color, fiber, and crunch. Enjoy!

Ingredients: (serves 4 side servings)

• 8 oz buckwheat soba noodles
• 1 zucchini, spiralized
• 4 large carrots (we used rainbow carrots to add color), spiralized or peeled using vegetable peeler
• 1 tablespoon olive oil
• 1/2 cup peanuts
• 5 mint leaves
• 4 tablespoons spicy Thai peanut marinade (we used San-J brand)

Directions:

1. Cook the buckwheat noodles in boiling water for 4 minutes. Drain and set aside in a bowl
2. Use a spiralizer or vegetable peeler to create noodles out of the zucchini and carrots
3. Sautée the vegetable noodles and peanuts in light oil on medium-low heat for about 5 minutes. Avoid overcooking, you want the veggies tender but still crunchy
4. Add the vegetable noodles and peanuts to the buckwheat noodles and add about 4 tablespoons of the spicy peanut marinade
5. Tear the mint leaves and mix in, leaving one mint leave to garnish on top
6. Great served hot or cold!

Cauliflower Fried Rice

Cauliflower has recently taken the cake for most versatile veggie. We've seen cauliflower pizza, cauliflower "mash", buffalo cauli and even a cauliflower rendition of General Tso's chicken. Today we're serving cauliflower fried rice! This dish is a great way to satisfy that fried rice craving without the sodium, MSG, and refined carb fest. Pair it with a protein of choice: fried egg, tofu, shrimp, or chicken and enjoy!

Ingredients: (serves 4)

• 1 head of cauliflower
• 1 large carrot, diced
• frozen edamame
• 1 large onion, minced
• 2 cloves garlic, minced
• 2 tablespoons sesame oil
• 2 eggs, scrambled (option to add another fried egg on top!)
• 3 tablespoons low sodium soy sauce or Bragg's liquid aminos

Directions:

1. Shred the cauliflower using a grater or food processor until it resembles rice shape
2. Heat one tablespoon sesame oil in a skillet over medium low heat and add the carrots and garlic until tender and browning. Add the shredded cauliflower, edamame and remaining tablespoon of sesame oil. Stir fry until cauliflower is soft but not too mushy
3. Create space in the middle and turn the heat down. Add the eggs and scrambled until fully cooked. Stir in the soy sauce and onions just before serving
4. Option to top with a fried egg or protein of choice

Blueberry Banana Muffins

Can't take one more bite of matzoh? End Passover with a bang tomorrow morning with these Kosher for Passover (and every day!) gluten-free blueberry-banana muffins. Made with banana, eggs, almond butter, and almond flour, these muffins will keep you full and satisfied with protein, healthy fats, and fiber without the sugar spike of your typical bakery muffins. Those not K for P- you will love this one too!

Ingredients (makes 9 muffins):

• 2 ripe bananas
• 1 cup blueberries
• 2 eggs, room temp
• 1 teaspoon vanilla extract
• 1/2 cup almond butter
• 1/3 cup almond flour
• 1/2 teaspoon baking soda
• 1/2 teaspoon baking powder

Directions:

1. Preheat oven to 350 degrees and grease muffin pan.

2. Blend ingredients (besides blueberries) together in blender or in bowl by hand.

3. Add blueberries. Divide batter evenly in pan and bake for 15 minutes. Best when served hot!

Black Bean Pasta

You've tried our spaghetti squash, you've made our zoodles for dinner... but you have yet to try our latest "pasta" concoction: black bean pasta! These noodles are made from just black bean flour - no additives, preservatives, or artificial ingredients. Why are we so excited? One serving of this deliciousness has 15 grams of fiber and 14 grams of protein! Yes, we just gave you your next #meatlessmonday meal. Our recipe below calls for three simple main ingredients, but as always, feel free to add in your favorite veggies! 

Ingredients (serves 1): 

• 3/4 cup black bean pasta (dry)
• 1/4 cup parmesan, shredded
• 1/4 cup yellow onions, diced 
• 1 tablespoon extra virgin olive oil 

Directions: 

1. Bring ~2 cups of water to rolling boil. Add dry pasta and stir gently. Return heat to medium boil and cook 8-10 mins, or until al dente.
2. On another pan, sauté onions with olive oil, until they turn golden brown.
3. When pasta is cooked, drain water and place in bowl. Add parmesan (fresh off the stove is best, to allow cheese to melt), and add onions. 
4. No sauce needed! However, feel free to add your favorite tomato sauce or any other veggies! 
5. ENJOY! 

Spotlight On: Spirulina

Today we are introducing spirulina. Now, unless you're like us and you opt to browse the aisles of health food stores for fun, you may have never heard of it. We'd like to change that, because this is one weird green powder that we are really into. 

What is it?

Spirulina is a natural blue-green algae that is extremely nutrient rich. While we wish we could sugar coat it (we really do), you can find spirulina in powder or capsule form, as it tastes exactly how you might imagine - like pond scum! Because of this, if you chose to try the powder form, the best way to do so is by adding it to a smoothie to dilute the taste. Are you excited to try it yet? 

Sounds gross. Why should I be eating this algae?

• It contains 65% protein, including all essential amino acids
• The same compound that gives it it's blue-green color is a potent antioxidant that can fight harmful free radicals 
• It is high in omega-3's and is one of the few foods that contains GLA, an essential fatty acid known for it's anti-inflammatory properties
• Spirulina is most famously known for its high chlorophyll content. Chlorophyll has several benefits: it can bind to toxins in the body and inhibit them from being absorbed, promotes healing in the body, and may even suppress hunger and cravings
• It offers a bioavailable form of iron, which is a great option for vegans and vegetarians looking for new ways to add protein to their diets 
• It provides B vitamins, potassium, calcium, magnesium, phosphorus, and zinc 
• It may aid in fat burning during exercise
• There is evidence that it may help lower cholesterol, triglycerides, and have anti-cancer properties
• Basically: there are tons of good reasons to label spirulina a superfood 

Ok fine, I'll try it. How do I use it?

Try our Spirulina Smoothie! You'll reap the benefits without suffering the taste

Ingredients (serves 1):

• 1/2 frozen banana (add a cup of ice if banana isn't frozen)
• 1/2 cup frozen blueberries
• 1-2 cups spinach
• 1 cup almond milk 
• 1 tablespoon natural peanut butter
• 1 teaspoon vanilla extract
• 1 teaspoon spirulina
• Dash of cinnamon
• Option: 1 teaspoon chia seeds

Blend until smooth and creamy and enjoy! 

Tovita Tip: Make sure to refrigerate your spirulina powder!

For more info on spirulina, check out this extensive overview by Well-Being Secrets!

Thai Tofu Rolls

We absolutely love these crispy and light Thai tofu rolls! We promise, they're far easier to make than they look. Whether they debut at your next dinner party or you keep them in your fridge as a go-to snack, you'll want to get your camera ready as these are definitely insta-worthy. 

Ingredients: (serves 4 as appetizer or side)

• 4 sheets of rice paper
• 1 bell pepper, thinly sliced
• 1/2 cucumber, thinly sliced
•  1 large carrot, julienned (sliced thinly)
• 1/3 cup purple cabbage, shredded
• 1 oz cooke rice noodles or rice vermicelli
• 1 avocado, sliced
• handful of cilantro or mint
• 5 large green lettuce leaves, torn into halves
• 1 block organic firm tofu, drained and sliced into strips
• sesame seeds to garnish (optional)

Peanut dipping sauce:

• 1/4 cup creamy natural peanut butter
• 1 tablespoon hoison sauce
• 2 teaspoons low sodium soy sauce
• 1 glove garlic, minced
• 1 teaspoon Sriracha sauce (optional to add a kick) 
• 1-2 tablespoons of water to thin out consistency, more if needed

Directions:

1. Have all the ingredients chopped and prepared before you start assembling.
2. Whisk together the dipping sauce ingredients (besides the water) in a small bowl. Mix in water slowly until you reach your desired thinness. Set aside
3. Prepare a large bowl of warm water next to your cutting board or work station. Dip each rice paper in the water for about 15 seconds and then lay flat on the cutting board to start filling it
4. Fill each roll with the carrot, cucumber, pepper, and cabbage. Sprinkle the noodles, a slice of avocado and a dash of cilantro or mint. Lay the 1/2 lettuce leaf and then a strip of tofu on top. Be careful not to overstuff or the roll will tear. 
5. Roll it up tightly. You can roll up the sides if you wish or leave them open. Tuck in the filling as you go to keep it nice and neat. 
6. Place each roll on a plate, cut in half (if you desire) and sprinkle with sesame seeds. Serve with the peanut sauce and enjoy!

Stay In Season This Spring

We made it! Spring is finally here and those comfort food cravings are starting to subside. One of the best parts about Spring are the light and crisp fruits and vegetables that come into season. Today we are sharing some of our favorite Spring produce and of course, a delicious Spring salad recipe that incorporates all of them.

1. Artichokes: Artichokes contain a biologically active chemical called cynarin which stimulates the gallbladder to produce and release bile. Bile helps us to digest fats and absorb the vitamins from our food. Bile also helps to remove toxins, protecting our livers. 

2. Arugula: You may have been enjoying arugula salads year round, but Spring is its time to shine. Arugula, along with all cruciferous vegetables contain a compound called sulforaphane which can inhibit an enzyme known to be involved in the growth of cancer cells. Arugula is also high in vitamin K which is important for bone health and improves the absorption of calcium. 

3. Asparagus: Although asparagus doesn't have the sexiest rep due to the smell it causes in urine, it has a wealth of other health benefits that make us look past that detail. Along with being loaded with fiber, antioxidants, and vitamins A, C, and E, asparagus also may boost our cognitive functioning. Asparagus contains folate (like other leafy greens) which works with B12 (found in meat) to prevent against cognitive impairment. Note: the body's ability to absorb folate declines after age 50 so it's important for those over 50 to eat their greens!

4. Apricots: Apricots are one of our favorite salad additions because of their boost of color and sweetness. These little guys are rich in catechins, a particular class of flavonoid phytonutrients that have anti-inflammatory effects in the body. They are also rich in carotenoids and xanthophylls (tongue twisted yet?) which are nutrients that protect our eyesight. While dried apricots are great for sweetness, we recommend the real deal to avoid a sugar overload in your salad. 

5. Fennel: Fennel is high in vitamin C which helps with iron absorption to prevent anemia and also boosts the production of collagen to keep our skin looking young and plump. It also is a great source of potassium, an electrolyte that can lower blood pressure. 

Now let's put all these Spring fruits and veggies to work. 

Spring Salad Recipe: (serves 2-4)

Ingredients:

• 5 cups arugula
• 1 small bunch asparagus spears, trimmed and cut into thirds on the diagonal 
• 1 cup artichoke hearts, quartered (can buy canned or frozen)
• 3 apricots, sliced into quarters
• 1 small fennel bulb, sliced
• Shaved pecorino (optional)

Dressing:

• 3 tablespoons olive oil
• 1 teaspoon lemon zest
• Juice of 1 lemon
• Salt and pepper to taste

Directions:

1.  Wash, slice and prepare all of the ingredients
2. Saute the asparagus in 1 tablespoon of olive oil on medium-low until tender. Sprinkle salt to taste. Slice spears into thirds
3. Saute or grill the fennel to release a sweeter flavor, or opt to toss it in raw
4. Whisk together dressing ingredients in a small bowl
5. Mix all ingredients into a bowl and lightly toss the dressing. Option to garnish with pecorino cheese and serve!

Craving Pizza? Not A Problem

Eggplant pizza, people! Save yourselves the greasy aftermath of white dough and processed cheese, and get an improved version of cheesy, saucy goodness on sliced and baked eggplant. This recipe couldn't be easier to follow and is a guaranteed hit. Think of these as your Tovita-approved pizza bagels.

Ingredients: (serves about 4)

• 1 large eggplant, sliced into 1 inch rounds
• Olive oil spray (or enough to drizzle on eggplant rounds)
• 1/2 tablespoon of sea salt 
• 1/2 cup tomato sauce
• 1 cup shredded part skim organic mozzarella
• 10 grape tomatoes, sliced in half
• Red pepper flakes 
• Fresh basil to garnish

*Get creative with other pizza toppings! Mushrooms, spinach, onion… the choice is yours! 

Directions:

1. Preheat oven to 400 degrees
2. Lightly spray two baking sheets with oil spray or use parchment paper
3. Lay the 1 inch eggplant rounds on the baking sheet, lightly spray both sides with oil and sprinkle with sea salt. Bake for 20 minutes
4. Remove from oven and spread the pizza toppings (sauce, cheese, and tomatoes) on each round
5. Set the oven to broil and put the pizzas back in for about 2 minutes until cheese is browning and melted
6. Remove from oven and add the chili flakes, basil, or any other garnishes

Watercress and Mushroom Salad

This week we are all about finding ways to add greens to your dinner in new and delicious ways. On Monday we talked brussels sprouts, and today we're giving you watercress. If you're looking for a light and easy salad to start your meal, this is the dish for you. It is quick, easy, and super tasty. Watercress has an abundance of health benefits, including cancer prevention. Watercress has a high level of antioxidants that prevent your DNA from damage. It also contains high levels of vitamins A, C, and K, which is excellent for bone health. Watercress also provides chlorophyll, which helps block carcinogenic amines that are created when grilling meats at high temperature. 

Mushrooms, a member of the fungi family, provide a meaty flavor and consistency to the salad. They help boost the immune system by increasing the killer T cells in the body which go after the bad guys. Mushrooms also contain choline, an important nutrient that aids in sleep regulation, muscle movement, learning and memory. It also helps reduce inflammation in the body. Never thought you could do so much for your body before getting to the main course?!

Ingredients: (serves 4 as appetizer or side dish)

• 3 shallots, cut into 1 inch slices
• 1 pound oyster, crimini, or shiitaki mushrooms, stems removed and cut in half
• 5 oz watercress, cut and torn 
• 1 tablespoon sliced almonds
• 2 ounces shaved parmagiano cheese (optional)
• 2 tablespoons olive oil to sauté shallots and mushrooms

Dressing:

• 1 small shallot, minced
• 1 clove garlic, minced
• 2 teaspoons Dijon mustard
• 3 tablespoons whine wine vinegar
• 1 tablespoon water
• 1 tablespoon chopped tarragon leaves
• 3/4 cup olive oil
• Salt and pepper

Directions:

1. Combine all of the dressing ingredients besides the olive oil in a food processor and blend until evenly chopped. Transfer to a bowl and slowly whisk in the olive oil. Mix to create dressing consistency
2. Heat olive oil in a skillet on medium-high heat and add mushrooms, sliced almonds, and sliced shallots. Cook about 7 minutes until tender and the shallots are browning
3. In a serving bowl, transfer the mushrooms, shallots, and almonds and add the watercress. Mix together and add a dash of salt and pepper. Option to top with shaved parmigiano cheese. 
4. Dress lightly, toss, and serve

*You can also dress lightly with simply 2 tbsp olive oil, salt, and pepper 

Bring on the Brussels

Shaved brussels sprouts, shown here with sliced almonds

It's safe to say that Brussels sprouts are a guarantee on any given restaurant menu these days. They're one of those few and far between food trends that simply taste too good to retire. So why not come up with ways to make the classic "crispy Brussels" recipe a bit more interesting? 

Here is one of our favorite ways to spin this dish. The pomegranate seeds add a splash of color along with a boost of antioxidants, while the walnuts provide healthy omega 3's and vitamin E. 

Ingredients: (serves as a side for 6-8)

• 2 pounds brussels sprouts, cut in half (or shredded)
• 1/4 cup olive oil
• 1 cup walnuts, chopped (can also use sliced almonds)
• 1/3 cup pomegranate seeds
• 1-2 tablespoons Balsamic reduction
• Salt and pepper to taste

Directions:

1. Preheat oven to 450 degrees
2. In a large bowl, coat the brussels sprouts with the olive oil, sprinkle salt and pepper
3. Cover a baking sheet with aluminum foil and spread the brussels evenly
4. Roast for 20-25 minutes until tender and ends start to crisp
5. While brussels are roasting, toast the walnuts in a sauté pan with 1 tsp of oil 
6. Pour brussels sprouts, walnuts, and pomegranate seeds in a serving bowl. Drizzle with a sweet balsamic reduction glaze 

How to say "I love you" In Food

There’s nothing that says “I love you” quite like homemade breakfast in bed, especially when it’s in the shape of a heart. Here are our top 5 favorite heart-healthy (literally) breakfasts for Valentine's day:

1. Heart-Shaped Sunny Side Up Toast

For the Valentine's Day version of "egg in a hole", use a ~3 inch cookie cutter, and cut out a heart into the center of a piece of whole grain bread (save the hearts for the next recipe!). Lightly toast both sides of the bread. Next, place the empty heart toast in the center of a pan and carefully crack an egg into the empty heart. Place the lid on the pan and cook for about 3-4 minutes until egg is fried. Pair with some berries to add more color to the plate! 

2. Love Toasts

Using a few slices of multigrain toast and your heart shaped cookie cutter, cut out a few hearts. Now get creative! You can go the traditional avocado-toast route with chili flakes, or try spreading peanut butter and bananas. If you’re feeling fancy, try a layer of ricotta cheese and sprinkle with pistachio nuts and honey.

3. Flourless Love Stack

Use your heart shaped cookie cutter on the griddle! Using our flourless banana pancake recipe, simply pour the batter into the cookie cutter to maintain the shape of the heart.

4. Egg Love You

Crack 2 eggs into bowl and whisk. Pour into heart-shaped skillet (we promise you will use this again). Add veggies of choice and allow to cook through on low heat.

5. Heart Smoothie Bowl

Turn a standard strawberry-banana smoothie into a V-day treat. Add 1 frozen banana, 5 large strawberries, 1/2 cup almond milk, 1 teaspoon vanilla extract and a pinch of cinnamon into blender. Blend until all ingredients are evenly distributed with that nice pink color. Pour into bowl and use topping of choice to form a heart! Some topping ideas include: goji berries, coconut flakes, hemp seeds, chia seeds.

Thai Me Up Chicken Lettuce Wraps

Hosting the Super Bowl this Sunday? Be sure to check out our last post for tips to avoid a food hangover on Monday. Also be sure to try our our light and delicious white bean dip recipe! We have one more simple, crowd pleasing recipe for you. These chicken lettuce wraps are easy to make, full of flavor, and are a healthier option for those of you trying to steer clear of the chicken wings. Enjoy!

Ingredients: ( 8 servings)

• 8 carrots, diced
• 4 stalks celery, diced
• 2 red bell peppers, diced
• 2 cans of water chest nuts, drained and diced
• 5 scallions, sliced
• 4 tablespoons grated fresh ginger
• 8 cloves garlic, minced
• 2 cooked rotisserie chickens, shredded
• 1/2 teaspoon pepper
• 1/2 cup roasted, unsalted cashews, chopped
• 1/4 cup fresh cilantro, minced 
• 1-2 heads Iceburg lettuce or romaine for wrapping

Sauce Ingredients:

• 1/4 cup natural peanut butter
• 2 tablespoons low sodium soy sauce
• 2 garlic cloves, minced
• 1/8 teaspoon grated ginger 
• 1/3 cup warm water

Directions:

1. Saute carrots, celery, peppers, water chest nuts, scallions, ginger, and garlic in skillet coated with oil spray or 1 tbsp oil (sesame, peanut, or olive oil works)
2. Mix together sauce ingredients in separate bowl and stir until creamy. Add to skillet and stir to coat vegetables evenly. Add the chicken to mix all the flavors together, about 1-2 more minutes.
3. Remove skillet from heat and add the cashews and cilantro. Allow to cool for about 5 minutes
4. Break off lettuce wraps and fill each lettuce cup with about 1/2 cup of the chicken mixture. Option to garnish with more cilantro or scallions.  

How to Avoid the Super Bowl Super Size

If you're anything like us, the Super Bowl is all about the commercials, an excuse to party on a Sunday, and the half time show. But Super Bowl Sunday all too often leads to a miserable Monday. Remember last year? That headache from one too many beers, that stomach ache from a chicken wing overdose... oh, and that spread of questionable chips and dips. 

Believe it or not, there are ways to avoid the Monday food hangover. We are all about partaking in the festivities, but let's focus on making bets, catching up with friends, and most importantly, Beyonce.  

The first step, like with any holiday or festivity that revolves around food, is to set yourself up for success. Number one rule? Do not go in starving! Have a healthy and filling breakfast and lunch so you have a clear head to browse the options and make a plate in a sensible, conscious manner. If you are ravenous walking into the Super Bowl party, you will start piling your plate with the first thing you see - healthy or not. Fill half of your plate with vegetable based options, leaving room for small portions of those foods you just have to try. 

Vegetable based options at the super bowl?? That's where the responsible you comes in. If you are going to a friend's to watch the game, don't assume he or she shares your health goals. Offer to bring a salad, guacamole or hummus with crudités, or our light and filling white bean dip (see recipe below). Beans are high in fiber and protein, the two main components to keeping you satiated and satisfied. 

After you make your plate and mix a drink, sit down and socialize! That's what you're there for, right? 

White Bean Dip with Crudités (yields about 1 3/4 cups)

Ingredients:

• 2/3 cup low fat cottage cheese
• 1 tablespoon apple cider vinegar
• 12 teaspoon dried thyme
• 15.5 oz cannellini or white beans, rinsed and drained
• Salt and pepper
• 2 teaspoons olive oil
• Pinch of paprika (smoked or sweet)
• Chopped chives to garnish
• Whole grain pita bread, sliced bell peppers, carrots, cucumbers, and celery to dip

Directions:

1. Combine the first five ingredients in a blender and puree until smooth. Refrigerate for 30 minutes to an hour
2. Transfer to serving bowl and drizzle olive oil, sprinkle paprika , and garnish with chives

Have any go-to healthy party recipes? Be sure to share with us!

Vegan Spaghetti Squash Carbonara with Shiitake Bacon

Can you remember the last time you ate a bowl of spaghetti carbonara with bacon and felt great about it?

(recipe adapted from By Chloe's very own vegan chef Chloe Coscarelli)

Didn't think so. Well, we're about to change that. We have put our touch on one of the least diet-friendly dishes to make it completely Tovita approved. We hope you are as excited as we were when we discovered this recipe. We love using spaghetti squash as a substitute for pasta but feel free to use zucchini noodles, whole wheat or quinoa pasta, or shirataki noodles as you prefer! 

Spaghetti Squash: 2 spaghetti squash serves 4-6 people

1. Preheat oven to 450 degrees and line baking dish with aluminum foil or parchment paper
2.  Cut spaghetti squash in half using chef's knife and scrape out the seeds with a fork
3. Place squash face down and bake for 30-40 minutes until fully cooked
4. Scrape out the spaghetti squash with a fork and place in a bowl

Shiitaki Bacon

Ingredients:

• 1 pound shiitaki mushrooms
• 1/4th cup olive oil
• 1 teaspoon sea salt
• 1/2 teaspoon pepper

1. Preheat oven to 375 degrees
2. Toss mushrooms with oil, salt, and pepper on baking sheet
3. Bake for 30 minutes turning frequently with a spatula until crisp

Vegan Carbonara Sauce

Ingredients:

• 14 ounces soft organic tofu
• 2 tablespoons olive oil
• 1 large onion, chopped
• 3 garlic gloves, minced
• 1/2 cup water
• 2 tablespoons water
• 1 and 1/2 teaspoons sea salt
• Pepper
• Chopped parsley to garnish

Directions:

1. Heat olive oil on skillet over medium heat and cook onion and garlic until soft and browned. Remove from heat 
2. In blender, combine the onion, garlic, tofu, water, lemon juice and salt. Blend on high until creamy consistency. Should be around 2 minutes. Let the sauce sit for about 5 minutes to allow to thicken
3. Add the sauce to the spaghetti squash and top with the shiitaki bacon and parsley garnish. 

Enjoy!

Pumpkin Overnight Oats

Turns out we all face the same morning dilemma: how to beat the rush to work and squeeze in a moment for breakfast. One of the reasons we're still riding the overnight oats bandwagon is that it solves exactly this conundrum. When you plan your breakfast the night before, you eliminate that early morning breakfast bind. Now, pumpkin season isn't quite over yet so we're milking it for all that it's worth. This pumpkin overnight oats recipe combines fiber and protein to help you feel satisfied until lunch. Not to mention anything in a Mason jar makes for a perfect on-the-go solution. 

Ingredients (serves 1):

1. 1 medium frozen banana
2. 2/3 cup organic pumpkin puree
3. 1/4 cup soy milk
4. 2 tablespoons plain Greek yogurt
5. 1 tablespoon chia seeds
6. 1/4 cup rolled oats 
7. 1 teaspoon vanilla extract
8. 1 teaspoon Trader Joe's pumpkin spice blend 

Directions:

1. Combine frozen banana, pumpkin puree, soy milk, yogurt, vanilla extract, and spices in a blender. Power on high until ingredients are well blended. 
2. Pour dry rolled oats into Mason jar. 
3. Add blended pumpkin-banana mix into Mason jar. 
4. Add chia seeds into Mason Jar.
5. Mix contents with a spoon until oats, puree, and chia seeds appear evenly distributed. Close jar and place in refrigerator overnight. 

Tovita Inspired Cocktail Recipes Created by Absolut Elyx

Here's the truth: We all enjoy a cocktail (or two), especially around the holidays. So let's cut to the chase and discuss how to do it without sugary sodas and syrups. We had some fun with our friends at Absolut Elyx by challenging them to incorporate a list of our favorite superfoods in their cocktails.  We have to say, we are very impressed with what they came up with! After having our friends taste test and vote, the Citrea cocktail was the winner. You will have to try and tell us which is your favorite!

We are not by any means implying that the following cocktails are healthy, or that they have any magical anti-hangover properties. We are just having some fun and taking taking alcohol off of the "things nutritionist don't talk about" list. These are also great cocktail ideas for any holiday parties you may be hosting this season!

Virdiris

Matcha powder is made from the green tea leaf. By creating a powder, you are able to consume 100% of the antioxidants and benefits from the leaf, rather than just what is steeped outside of the teabag. 

• 2 oz Elyx
• 1 oz PANATEA Matcha-infused Plymouth
• .5 oz Cocoa nib-infused Lillet Blanc
• Garnish: Lemon oil
• Served up in a cocktail coupe

Citrea

We are BEEyond in love with Manuka honey.  It is produced by bees in New Zealand and has anti-bacterial, antibiotic, and anti-inflammation properties. Manuka honey has higher levels of a compound called methylglyoxal than other types of honey. This compound is responsible for the antibiotic effect of Manuka honey that makes it a natural healer.  Did you know that bee pollen is considered one of nature's most nourishing foods? It is 40% protein and contains almost all of the nutrients required by humans. Half of the protein is in the form of free amino acids meaning it can be used directly by the body. 

• 2 oz Elyx
• 1 oz Pineapple juice
• .75 oz Tangerine juice
• .75 oz Lemon juice
• .5 oz Chamomile/Manuka honey syrup
• 2 dashes Lavender Bitters
• Garnish: Bee pollen, Lavender frond
• Served Tall over crushed ice (or as a slushy)

Dulcedo

Beet juice contains natural nitrates which increase nitric oxide in blood vessels. This opens up blood vessels to allow more oxygen flow and can help lower blood pressure. Beet juice can actually help you exercise longer due it the increased oxygen flow (not when paired with alcohol!) 

• 1.5 oz Elyx
• .5 oz Amontillado Sherry
• 1.25 oz Beet juice
• .75 oz Pink Grapefruit juice
• .75 oz Lemon juice
• .5 oz Manuka honey-syrup
• Garnish: Freshly-grated cinnamon, Rosemary Stick

Autumn Salad: the Perfect Thanksgiving Dish

Keeping with the Thanksgiving theme, we are giving you another delicious recipe to impress your guests. In our eyes, it is up to you to set yourself up for success, so be proactive to avoid becoming a Thanksgiving food coma victim. We know (all too well) that food comas happen to the best of us, but we are here to give you the tools to navigate Thanksgiving dinner like a pro. 

Whether you are hosting or going to be a guest at Thanksgiving dinner, it is up to you to provide healthy dishes that you know you can enjoy without feeling deprived. This doesn't mean you can't try the stuffing or apple pie, but if you fill up with a heaping portion of this colorful and nutritious salad, and a side of our sweet roasted carrots, there will be inevitably be less room for the stuffing! 

Autumn Salad (serves 6):

Ingredients:

• 5 cups 1/2 inch cubed butternut squash (1 2 pound squash)
• 2 tablespoons olive oil  
• Course salt
• 2 tablespoons dried rosemary
• 2 tablespoons orange juice
• 1.5 tablespoons of walnut oil (any nut oil will do)
• 1.5 teaspoons fresh lemon juice
• 8 cups mixed greens or arugula
• 1/2 cup chopped walnuts
• 1/2 cup pomegranate seeds
• 1/2 cup crumbed feta (optional)
• 1 tablespoon balsamic reduction

Directions:

1. Preheat oven to 450 degrees
2. Toss the squash with olive oil, rosemary, and salt on a large baking sheet. Roast for 15 minutes. Turn squash over with a spatula and roast for another 15 minutes until brrowned and tender. Let sit and room temperature
3. Whisk the orange juice, walnut oil, and lemon juice in a large shallow bowl and add a pinch of salt and pepper. Add the greens, walnuts, and pomegranate seeds and toss evenly. 
4. Place the squash over the salad, sprinkle the feta cheese, and drizzle with a balsamic reduction
5. Serve and receive praise from your loved ones :)

Sweet Roasted Carrots

With Thanksgiving right around the corner, many of us are scrambling to design our menus. While the turkey and the cranberry sauce are tradition, determining which sides to serve tends to be the tricky part. Do we stick with the marshmallow-sweet potato mash or healthify the meal with baked broccoli? 

Shown here without pomegranate seeds

Fortunately, we found you some middle ground. These roasted carrots fulfill that sweetness we crave without the artificial melted marshmallows. Guarantee, both your little cousin and your great grandmother will be begging for seconds.

Ingredients (serves ~5):

• 2 pounds carrots, or about two large bunches
• 2 tablespoons extra virgin olive oil
• 1 tablespoon maple syrup
• 1 tablespoon honey 
• 1.5 teaspoons ground coriander
• 1 teaspoon sea salt
• sprinkle of pepper
• 1 tablespoon sesame seeds
• 1 tablespoon fresh thyme
• 1/2 cup pomegranate seeds

Directions:

1. Preheat oven to 450 degrees and oil a sheet pan (or cover pan with aluminum foil)
2. Spread carrots evenly on pan and drizzle with olive oil, maple syrup, and honey. Toss with hands to make sure the carrots are evenly coated
3. Sprinkle coriander, salt, and pepper
4. Roast for 10 minutes, take out and stir to redistribute, and return to the oven for another 15-20 minutes, stirring occasionally. They are ready when tender and the edges are caramelized 
5. Sprinkle with sesame seeds and thyme. Sprinkle more salt and pepper if needed. Place on platter and top with pomegranate seeds. Best when served hot!

Banana-Matcha Bowl

Smoothie, smoothie bowl, matcha bowl… whatever you want to call it, we promise you it's really good! This makes for the perfect 4 pm hold-over snack, or serves as a great addition to your morning breakfast. Yes, spinach is among the main ingredients but the frozen banana and vanilla extract combo steal the spotlight. The matcha provides an extra antioxidant boost and a mild caffeine kick to keep you going. Enjoy it in a bowl (feel free to add toppings) or drink it straight from the glass. The choice is yours. 

Ingredients (serves 1):

1. 1 frozen banana 
2. 1/2 cup unsweetened soy milk 
3. 1 scoop of Panatea's culinary grade matcha (or ceremonial grade!) 
4. 1 handful spinach (~1/2 cup)
5. 1 tsp vanilla extract 
6. Dash of Pumpkin Pie Spice blend (from Trader Joe's. Cinnamon also works just fine!) 

Directions: 

1. Add ingredients to blender or nutribullet, in no particular order.
2. Blend until all ingredients are evenly distributed. Enjoy!