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!

April Fools! Nutrition Myths Debunked

These days, the tremendous amount of nutrition information you can find surfing the web can be overwhelming. From juice cleansing to the raw food diet to the grapefruit diet, understanding how to maintain a healthy diet can be downright confusing. We figured there is no better time to set the record straight than on April Fools Day!

Today we are going to debunk one of the latest two-part health myths: firstly, that a meal must be fully digested before you can send more food down; secondly, that it is dangerous to eat fruit when you haven’t fully digested a meal because it rots and ferments in your digestive tract.

We’ll begin with some Biology 101, so follow closely.

Digestion begins the moment food enters your mouth and ends the moment it exits your body, past your colon. So, let’s map it: Your food travels from your mouth, to your stomach, to your small intestine, large intestine and finally, let’s just say, it exits.

This entire process generally takes between six and 10 hours. Think of your stomach as an acidic blender. The cells in your stomach secrete hydrochloric acid in response to the presence of food, which helps to break down anything you’ve swallowed. It churns this mixture until it succumbs to the consistency of a liquid-paste. From there, it slowly moves into the small intestine, where actual absorption begins to take place.

Now you might be starting to put the pieces together. Typically, you probably get hungry every three to four hours. If you had to wait for digestion to complete before you could eat another morsel of food, you could be waiting up to 10 hours until your next meal. So no, you should not wait until digestion of a previous meal is complete before you send your next meal down.

In conjunction with the above myth, you may have heard that eating fruit after a meal causes the fruit to rot and ferment in your stomach.

Again, the pH of your stomach is very low, meaning it is a strongly acidic environment. One of the reasons your stomach is so acidic is to prevent bacteria from proliferating and making you sick.

Fermentation takes place when bacteria are present, and your stomach contains very little bacteria. Once fruit enters your stomach, it is broken down by enzymes, regardless of any other foods that may be simultaneously present. Generally, the more macronutrients you consume in a given meal (ie. proteins, fats, or carbohydrates), the longer it takes to digest in the stomach, which is totally fine!

In fact, combining nutrients in a given meal will help keep you satisfied for longer. Have you ever noticed that if you eat an apple alone, you’re hungry again after an hour or so? On the contrary, if you were to eat an apple with a tablespoon of peanut butter, you would stay fuller for much longer. This is simply because the protein, fat and carbohydrates from the apple and peanut butter combined take longer to digest.

The bottom line is, no matter when you eat fruit, it will ultimately be digested, the same way any other food is; there is no “correct” order to eat it in.

As for fermentation, the only place fruit or any food can ferment is in the colon, which is a bacterial haven. Just remember, this is not a bad thing! (Hello, probiotics!) So, yes, you may resume eating fruit with or in-between meals, as you prefer. And no, please don’t wait until you have completely digested your breakfast before you sit down for lunch.

But, if you do, be nice and give your coworkers a heads up, so they don’t take your hangry attitude personally.

Spotlight On: Eggs

Easter is right around the corner, which means pastel blue, pink, and yellow eggs are showcasing in storefronts all around us. While we do recommend to limit the amount of chocolate eggs you enjoy, we've decided to use this holiday as an opportunity to shed some light on the health benefits of our favorite household staple, the egg. 

Do eggs raise cholesterol? How many eggs are too many? Are egg whites better than whole eggs? Are the brown ones healthier than the white ones? We get these questions all of the time, so we decided to give you the 411:

•  Eggs are a source of total nutrition. 1 egg is about 70 calories and offers 6 grams of protein
• Every single B vitamin is found in eggs
•  Eggs contain every amino acid, making it a complete, high quality protein source
• Eggs are one of the few good food sources of vitamin D
•  Egg yolks are high in choline (1 egg provides about 35% of daily need), which is important for maintaining energy levels and a healthy metabolism. Choline is especially important during pregnancy as it contributes to brain and memory development
• Egg whites contain a protein called avidin which binds to biotin making it absorbable in the body. Biotin helps the body convert fat into usable energy and is also linked with improving hair and nail strength.

Eggs became controversial when research from the 1980's revealed that egg yolks raised LDL and total cholesterol. More recent research, however, did not find any positive correlation between egg yolk consumption and cholesterol. Researchers found the the ratio of fats (omega 6: omega 3) in the diet had a much larger role in cholesterol levels than the amount of cholesterol consumed. The research is still mixed, but if you do have high cholesterol, we recommend limiting egg yolk consumption to 5-6 per week to be safe.

Eggs are a dieter's best friend. One study compared a group of dieters who had an egg-based breakfast to dieters who consumed a starch based breakfast and those who had no breakfast. At the end of the trial, the dieters with an eggy breakfast lost the most weight and body fat overall. Who's having an omelet tomorrow morning??

Time to get crackin! If making eggs at home, we recommend either using 2 whole eggs, or 1 whole egg and 2 egg whites in an omelet or scramble. This way, you get the benefits of the egg yolk but reduce the calories and fat content. Don't be afraid to ask for this next time you're out for brunch! As far as brown vs white, we don't discriminate. This may be surprising, but the color of the egg depends on the color of the chicken. Unlike the case with breads and grains, brown doesn't mean healthier! We choose organic, cage-free eggs. If from a local farm, even better. How to incorporate eggs in your day? Easy.

• Pack 2 hardboiled eggs as a protein-packed afternoon snack, or as the protein for your salad
• Try our omelet muffins, the perfect on-the-go breakfast or snack.
• Add a fried egg to your next veggie stir-fry or cauliflower fried "rice"
• Make an omelet or scramble with 1 egg, 2 egg whites, assortment of veggies, few slices of avocado, and fresh herbs and spices.
• Add a fried egg to your avo toast

Have an eggsellent day! (Had to)

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

Tovita's Top 5 Trader Joe's Treasures

One of our favorite activities is grocery shopping (yes, we're health nerds). Whether it's for ourselves or for our clients, it's always fun to see what new health foods debut in the aisles, and subsequently decide whether we support them. We're BIG fans of Trader Joe's and we generally trust their brand. This is why we get especially excited when we discover a new snack, dressing, dip, or beverage that we can confidently give the Tovita stamp of approval. Here is a list of our top 5 TJ's foods that we're #thankful for. 

1. Trader Joe's Cowboy Caviar: Rather than serving traditional salsa at gatherings, spice things up with this corn, black bean, and pepper salsa. Just 2 tablespoons has 25 calories. 

2. Trader Giotto's Bruschetta: Don't have time to make bruschetta from scratch? We hear you. TJ's has crafted a delicious blend of tomatoes, garlic, onions, basil, and spices. 2 tablespoons has 25 calories and only 2 grams of sugar.   

3. Trader Joe's Freeze Dried Blueberries: Looking for a healthy snack that also satisfies your sweet tooth? 1 entire bag of TJ's freeze dried blueberries contains 7 grams of fiber! The best part? The only ingredient is freeze dried blueberries, meaning no additives, no preservatives, and no ingredients you can't pronounce.  

4. Trader Joe's Island Soyaki Sauce: Sometimes your stir fry just needs a little flavor, and we're sympathetic to that. 1 tablespoon of the Island Soyaki has just 25 calories and gives your meal that teriyaki kick. In addition to veggies, this sauce pairs nicely with fish, tofu, or poultry.  

5. Trader Joe's Spinach & Kale Greek Yogurt Dip: When it comes to diet disasters, the spinach dip is a viable culprit (we've all been there). This spinach and kale Greek yogurt dip is both a healthier and delicious option. 2 tablespoons contains just 30 calories. There you go, game day feels a bit more guilt-free, doesn't it? 

Tovita Tastes: Mamoya

One of the most common questions clients ask is how to eat healthy at Japanese restaurants, especially when it comes to sushi. Sushi can go one of two ways - super clean and lean, or total calorie bomb. Unfortunately, Americans have (surprise, surprise) botched the simple sushi concept, and most restaurants offer a long list of options described as "crunchy", "flaky", and "spicy", or in other words, fried, loaded with mayo, and highly caloric. Let's be honest, the white sticky rice used to make sushi rolls is no healthier than white Wonder Bread, and it's probably atypical that Wonder Bread would ever debut on your dinner plate, right? 

Before you vow to never eat sushi again, take a deep breath! There are ways to avoid this diet disaster. Here are our Tovita tips for doing sushi right. 

1. Start with a green or seaweed salad, edamame, or soup. These are all light appetizers that will start to fill you up. Many people worry they might leave a sushi dinner still hungry and over-order. Eating a light appetizer will help the "eyes are bigger than your stomach" issue.
2. If you are ordering a roll, look for the simple options - just fish, cucumber, and avocado. Avoid anything with tempura or spicy mayo. Sashimi is a great way to go to keep it clean and avoid all of the unnecessary additions.  
3. We're all about the ginger and wasabi, but go easy on the soy sauce. Most places will have a low-sodium soy sauce to help your cause but still keep it light rather than drowning your roll in it. Overdoing the salt will cause dehydration and puffiness.
4. Ask for brown rice to up the fiber content. Stick to one rice roll and ask for the other as a "naruto" roll, meaning it's wrapped in cucumber rather than rice. You are also always safe with a sashimi salad. Other friendly words to look out for on any menu: crudo, tartar, and tataki. AKA simple fish dishes sans the rice.  

Now to share our Tovita picks from a favorite NYC sushi spot, Mamoya!

Appetizers:

• Edamame to share
• Miso soup or seaweed salad
• Tuna avocado appetizer to share

Entrees:

• Salmon avocado roll with brown rice
• Ask for 1 naruto style roll with fish of choice
• Still hungry? Go for 2-3 pieces of sashimi, fish of choice
• Not a sushi fan and dragged to sushi with your friends? The broiled Chilean sea bass is a great option!

Spaghetti Squash Sunny Side Up

The days are becoming noticeably longer and the weather seems to be warming up. All signs point to the changing of seasons! Before you completely kiss winter goodbye (it's not over yet!), be sure that you've made the most of you winter recipes. Today we're taking an original spin on one of our favorite winter foods... spaghetti squash. For breakfast. 

You've probably never thought of spaghetti squash as a breakfast food... but why shouldn't it be? For instance, it's customary to serve a side of (sweet potato) fries with your morning omelet, right? Squash isn't all that different. This delicious breakfast special combines spaghetti squash, parmesan cheese, and a fried egg, making it the ultimate breakfast of champions. 

Spaghetti squash is a good source of fiber as well as vitamins A and C. Parmesan cheese, little known, is a good source of protein and calcium. One quarter cup serving of shredded parmesan has about 10 grams of protein! Eggs are also a good source of protein, vitamin D, and other minerals. Now it's time to get cracking! 

Ingredients (serves 1):

1. 1 spaghetti squash
2. 1/4 cup parmesan cheese
3. 1 egg 

Directions:

Part I

1. Slice squash longitudinally and remove seedy center. Place both halves face down (rind up) on baking sheet and bake at 400 degrees Fahrenheit for 30 minutes.
2. Once baked, use a fork to scrape insides of squash from top to bottom, into a large bowl.
3. Set aside 1/2 cup of squash for recipe (refrigerate remainder to use for dinner!).
4. Add 1/4 cup parmesan to 1/2 cup of squash and allow to melt.

Part II

1. Use stovetop to fry egg.
2. When egg is cooked, place it atop the spaghetti squash and parmesan combo.
3. ENJOY! 

Q&A With Neuroscientist Dr. Howard Filllit

We’ve been given some food for thought, both figuratively and quite literally. While we’re all about maintaining a healthy diet that’s friendly to our waistlines, we’re also about eating foods that impact both our longevity and ultimate quality of life. Today we’re talking about brain health and giving you tips on nutrition for cognition from the expert himself.

Our brains, like any other organ in our bodies, require food for fuel and proper function. There are however, certain foods that are especially conducive to brain health and that may actually help prevent against age-related cognitive dysfunction. We sat down with renowned neuroscientist Dr. Howard Fillit, who is also a leader of the Alzheimer’s Drug Discovery Foundation, to gain some insight into the future health, nutrition, medicine, and brain function.

Many of our blog readers are in their 20's and 30's. Why should Alzheimer's disease be a concern for them?

HF: Once upon a time we used to think Alzheimer’s disease (AD) was a form of senility and that people who displayed symptoms were simply becoming senile in their old age. But what we’ve learned in studies over the last 10-15 years shows that AD can start early in life. The same way heart disease can develop early on and eventually result in a heart attack. Young people who are aware of a family history of heart disease may prevent the heart attack by maintaining a heart healthy diet - well, the same holds true for the brain. All of the measures you take to protect your heart you should also take to protect your brain (ie. obesity is a risk factor because it’s associated with inflammation). One of the most important things to note is that we build our brains early in life, which gives us cognitive reserve. This relates to how well we build our brains during critical years and in our 20’s and 30’s when we’re socially engaged.

Young people in their 20’s and 30’s should be concerned about AD for several reasons. 1) If they have a genetic predisposition to AD, as it affects 1 in 3 people age 80 and above. 2) AD is also a huge economic burden to society. Deaths from cancer and heart disease are actually declining, while AD-related deaths are growing. It is the most expensive disease, as it encompasses costs of long term care and reduced productivity at work. It’s costing about $250 billion per year and could ultimately bankrupt medicare if we don’t find a cure or means of prevention.

How does nutrition impact Alzheimer's disease?

HF: There are two basic ways. The first relates to obesity. Obesity, as previously mentioned, is associated with inflammation which causes cell damage and cell death. The second relates to vitamin deficiencies that are bad for your brain. For example, if you are vitamin D deficient, the vitamin D receptors in your brain are also void and as a result you could exhibit cognitive impairment. B vitamins are important too. For example, it is common for alcoholics to be thiamin deficient (vitamin B1). This results in more rapid rates of brain atrophy. Vitamin B12 is tested routinely as it could be a cause of pernicious anemia. DHA, coming from omega-3 fatty acids is critical for brain function. Omega-3 fatty acids and DHA make up the myelin sheath and neurons (the myelin sheath insulates neurons and is vital for neuronal communication).

Are there any foods that may put people at increased risk for developing Alzheimer's?

HF: There are certain diseases that increase the risk for cognitive decline, like diabetes, especially if it’s uncontrolled. It is therefore important to properly manage diabetes to protect both your brain and heart. AGEs, which stand for advanced glycation end-products, are bad for your brain and are associated with more amyloid deposition (AKA plaque formation associated with AD).

*note: AGEs are proteins in the body that become “glycated” or attached to sugars, which alter the structure and therefore function of proteins.

The Mediterranean diet is associated with a reduced risk of AD. This diet includes lots of vegetables, fruits, whole grains, nuts, fish, and olive oil.

4 Foods For Thought...

It's common knowledge that you need food for energy and muscle repair, but what you might not realize is that certain foods can help to boost your memory, improve your mood, and provide protection against age-related cognitive diseases like Alzheimer's or Parkinson's. As any organ in your body requires nutrients for growth and maintenance, your brain is no exception. 

We're sharing with you via mindbodygreen our piece featuring our top four foods that you should include in your diet for brain health. Be sure to try our recipe for the "brain buster smoothie," aka an awesome smoothie that contains all of the recommended ingredients!

Check it out here: 4 Best Foods for Brain Health + The Smoothie That Has 'Em All

Which foods fight the winter blues?

Winter blues are a very real phenomenon. The shorter days and lack of sunlight do in fact affect our energy levels, motivation to socialize, appetite, and food cravings. While there is no solitary cause of seasonal depression, we do know that there are foods that can help us keep our moods, appetites, and energy in check.

Below are a few of our favorite foods that help prevent us from hibernating in our pajamas and ordering takeout all winter long!

Spinach: Spinach and leafy greens contain folic acid, a crucial player in the formation of serotonin. Serotonin is the neurotransmitter that affects our mood and appetite. When levels of serotonin are higher, we feel generally happier and are more in control of our food cravings. Cooked spinach is also a great source of iron and vitamin C. Iron deficiency is common among women and can cause feelings of weakness and fatigue. We definitely don't need any added lethargy while it's hard enough to leave our beds during the winter!

Pumpkin seeds: These guys contain an amino acid called tryptophan, made famous by the Thanksgiving turkey coma. Tryptophan, along with the high content of magnesium in pumpkin seeds, help our bodies to relax and better cope with stress. Tryptophan is also a precursor to serotonin. Another benefit making these a great snack is that pumpkin seeds contain about 13 grams of protein per serving to help keep you full and energized.

Brazil Nuts: We are all about Brazil nuts because they are jam packed with nutrients. They are known for their high level of selenium. Selenium has a major role in regulating our thyroid gland where essential hormones are produced and distributed. These hormones are responsible for keeping our mood, appetite, and metabolism in check. We all can use these during the winter! These are also great for avoiding that dry winter skin because of their healthy fat and antioxidant content. Brazil nuts contain an antioxidant called glutathione which helps remove free radicals from the skin that can cause wrinkles. Because Brazil nuts are so energy and nutrient packed, you really only need 3-5 per day to get the benefits. 

Dark Chocolate: Yep, dark chocolate does actually make you happy. The cacao in chocolate boosts the production of endorphins, those "feel good" chemicals in the brain that we also get from exercise. Fun fact: dark chocolate contains phynyltethylmanin, a compound that creates a similar brain wave to the feeling of being in love. So basically there's no reason for a boyfriend, right?

The flavanoids in dark chocolate increase blood flow to your brain to help boost memory and attention span. Sorry, but we are not giving the green light to have a Snickers bar every night. These benefits come from dark chocolate, preferably with 65% cacao or higher. Because chocolate contains high amounts of sugar, keep your portion sizes in check, 1-2 squares per day max. Note: If you are not a chocolate lover, no need to add it to your diet. Exercise will do the trick when it comes to boosting endorphins during the dark winter days. 

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.

Tovita Tastes: Meme Mediterranean

We are constantly going out for dinner and trying new restaurants so while we're at it, we will be sharing the "Tovita Approved" options at some of our favorite spots. A healthy diet does not have to mean staying home and cooking every night. We love to show people how to navigate almost any menu to find healthy and satisfying options. Have a favorite restaurant and want to know which dishes are nutritionist-approved? Send it in and we will review the menu! 

What we love about Mediterranean restaurants is that there is always a simple grilled fish, filling hummus, and an abundance of vegetable options. One of our favorite mediterranean restaurants in NYC is Meme Mediterranean. If you haven't tried it, you have your next destination!

Lunch/Brunch Options:

Chopped salad, keep it to one pita

• Egg white frittata
• Shakshuka moroccan breakfast
• Mediterranean brunch, we ask for a 1 egg, 2 egg white scramble
• Grilled shrimp or chopped salad
• Seared tuna salad, no potatoes 
• Chicken or salmon kebabs, skip the fries (sorry!)

Dinner Options: Meme's is all about sharing, so we like to load up on shared appetizers and small plates and if we have room, share an entree 

Almond crusted scallops

• To start, we love the combination platter of all of our favorite mediterranean spreads. Ask for cut up vegetables like peppers, cucumbers, or carrots to dip rather than pita
• The small plates are where it's at. We love the almond crusted scallops, grilled octopus, yellow fin tuna ceviche and the chicken kebobs. Hard to pick!
• You can't go wrong with any of the salads. This time we went for the chopped salad. All of the salads are cheese heavy so you can always ask for no cheese or share with someone else to avoid going overboard
• Out of the entree options, the organic roasted salmon is a favorite. Beware of the risotto, take a few bites and focus on the delicious vegetables and salmon on the plate!
• The 7 roasted carrots or roasted cauliflower are our favorite side options

If you make it over to Meme's, let us know what you think! Share your meal with us on Instagram using #TovitaTastes

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!

#TovitaNoFilter: Week Three

Here we go, week three. Time to get serious with healthy fats, colorful veggies, herbs and spices. Don't forget to share your skin loving meals using #TovitaNoFilter. 

1.    Get friendly with fats. We’re talking avocado, fatty fish, nuts, and seeds. These healthy fats reduce inflammation and strengthen cell membranes for softer, younger looking skin. The high omega-3 content in fatty fishes like salmon help to prevent clogged pores, fine line formation and wrinkles. Fish also contains the mineral selenium, which helps to prevent sunburn and maintain an even skin tone. If you like to nosh on almonds or sunflower seeds, your skin will thank you. The vitamin E in sunflower seeds and almonds slows down aging of skin cells and can aid in diminishing scar tissue.

2.    Boost the beta carotene. This is the antioxidant that gives the orange, red, and yellow pigment to vegetables - AKA load up on the carrots, sweet potatoes, and bell peppers. For an extra boost of fiber, leave the skin on your sweet potato. We recommend baked sweet potatoes with a teaspoon of coconut oil and a dash of cinnamon!

3.    Spice it up. Quit lathering your meat and vegetables in sugary or salty marinades and sauces that cause dehydration and puffiness! Instead, play around with different herbs and spices to create unique flavors that are inherently low in calories. Though you may need a breath mint after, garlic contains high amounts of cysteine, an amino acid that can help stimulate hair follicles to grow stronger, thicker hair. Chili, paprika, cayenne and jalapeño add a kick to your meal while providing vitamins A and C, which prevent the breakdown of collagen. Research also shows that these spices may help to increase your metabolism! Lastly, turmeric is a nutritional powerhouse. It has powerful anti-inflammatory benefits due to its high component of curcumin. Try our recipe for turmeric popcorn! 

To give your skin some extra love during the dry winter, try our Tovita Glow Salad:

• 4 cups spinach or kale
• 4 oz baked salmon (baked with slices of lemon, rosemary and thyme)
• 1 tablespoon chopped walnuts
• 1/2 cup chopped bell peppers
• ½ cup raw cucumber slices
• 2 tablespoons pomegranate seeds
• Dress with 2 tablespoons avocado dressing (recipe below)

Enjoy ½ baked sweet potato with a dash of cinnamon on the side!

Avocado Dressing (makes ~1 cup)

• 1/2 cup olive oil
• 1 tablespoon honey
• 1 garlic clove
• 1 avocado, peeled pitted, and chopped
• Juice of 1 lime
• 1/4 cup orange juice
• Salt and pepper to taste

Blend until smooth and creamy and keep refrigerated.

 

#TovitaNoFilter: Foodtrainers dietitian Carolyn Brown's natural beauty routines

Today we sat down with our dear friend Carolyn Brown to find out what keeps her feeling beautiful, happy, and glowing. Carolyn is a dietitian at the New York City private practice Foodtrainers. She knows NYC's health and fitness world inside and out. Believe us when we tell you, you'll want to know this tall, blonde bombshell's health secrets!

I’m not super high maintenance when it comes to a beauty routine but there are a few beauty + wellness items I worship! When it comes to nutrition, I’m all about keeping it simple. Boring but good ol’ h2o, first thing, pre-coffee is a MUST. 

Second is getting very veggie'd at at least 2 meals a day. I roast, grill, steam, soup, or nosh on them raw. Being prepped is crucial; in order to eat good food, you have to have it on hand! So I live for instacart and maxdelivery for keeping my fridge stocked and my life organized. 

I do have two nutrition addictions that are a little more hippy dippy but I can't live without. First is turmeric by Wakaya Perfection, it's like natures Prozac and so good for sore muscles, and Ginger or chai kombucha. They are my daily rituals, I sneak turmeric in in smoothies, yogurt, green juice, salad dressings, marinades and eggs. Kombucha is my night cap if I'm not hitting the vino, it helps me wind down and is loaded with good for your belly probiotics. 

Next I exercise or move at least 5 days a week, it’s my meditation — Ive found a great group of workout buddies via a retreat with SurfYogaBeer that has changed my workout world. I love soul cycle, fhitting room and Y7 yoga. Find friends that make you move — and make you laugh! And then go eat brunch with them.  

On the beauty from the inside note - I am a therapy junkie. Forget the therapy stigma, I think everyone in their 20’s in NYC should go. I went for 5+ years and it is the number one thing that has shifted my happiness and overall wellbeing.  No one looks pretty when they are cranky and anxious. 

Lastly - with skincare I try to keep it super organic. I want to live in both CAP beauty in the west vill and ABC home. Jiva Apoha oil and RMS un-cover up + living luminizer are my daily face routine. When i’m having a skin freakout, which is more rare since i started living by the above rules, I hit Skin Laundry for some zapping and see the glowy benefits pretty much immediately. 

Thank you, Carolyn! Keep up with Carolyn's adventures @onesmartbrownie