Tovita Tomato Sauce: The Guideline

Whether you’ve been following the Tovita instagram for quite some time or whether you’ve recently stumbled upon my feed, it quickly becomes clear that my homemade tomato sauce is an integral part of my diet… and arguably my life in general. Seriously though, #tomatosauceoneverything. I use it to dress my chickpea pastas, I use it as a base for my veggie soups, and to be completely honest, sometimes I just eat it plain. Oh well.

For the amount I make this stuff, you’d think I have the recipe down to a T. Truth is I don’t, and I often modify it as I go. I adjust the amounts and ingredients depending on what I’m making and what I’m craving. Some days I go heavy on the garlic and other days I’m all about the basil. Some days I want a thicker sauce, other days I’m thinking to use it as a thinner base for a soup.

Basically I’m telling you that I can’t provide a hard and fast recipe (sorry!), but here are my guidelines, and feel free to adjust as you like!

Ingredients (serves 2):

• 10 oz. organic cherry tomatoes (equivalent of a standard plastic box)

• 1 bag organic San Marzano tomatoes

• Water

• 1/2 clove garlic

• 1 teaspoon extra virgin olive oil

• ~1 tablespoon dried basil

• ~1 teaspoon garlic powder

• ~1 teaspoon black pepper

• ~1/2 teaspoon turmeric

• Salt to taste

Directions:

1. Chop garlic finely and add to sauce pan with olive oil. Slice tomatoes in half. Turn flame to medium-high heat and allow garlic to cook for about 2 minutes before adding tomatoes.

2. Add about 1/2 cup of water and keep the lid on for the first 5 or so minutes. Add more water, about another 1/2 cup, but you may add more or less depending on your desired consistency. Remove lid and allow mixture cook as the steam exits the sauce pan. Remember, lid-on keeps moisture in, so if you’re looking for a thicker sauce you’ll want to keep the lid off to allow contents to reduce. Allow to cook for about another 10 minutes.

3. Add spices and mix together while pan is still on the flame. Continue to cook for about another 3 minutes.

4. REMEMBER: you have the freedom to tailor this recipe to YOU. Thicker sauce means less water and more cook time with the lid off. Chunkier sauce means shorter cook time too. Feel free swap the garlic for onions. If you love turmeric, load up on it. You see what I’m saying? Lastly, ENJOY! And put this on EVERYTHING!

Chocolatey-Raspberry-Avocado Pudding

I don’t know about you but if I could eat chocolate with every meal, I absolutely would. Well, if I could control myself and eat just one serving at a time… and not suffer the unpleasant GI symptoms of a chocolate overdose thereafter, I totally would. That’s why I’ve created the ultimate delicious, creamy (but actually cream-less), decadent breakfast… or dessert. No really, it works for either.

While I’m certainly a self-proclaimed chocoholic, I always choose my ingredients consciously and wisely when creating a recipe. After all, I’m a dietitian not a chef, so it’s important to me that each ingredient is making a healthful contribution to the final product.

This pudding is essentially an organic blend of avocado, cocoa powder, banana, raspberries, soy milk, vegan vanilla protein, and spices. It’s rich in fiber, healthy fats, and choc-full of antioxidants - especially the flavanoids from cocoa powder. I use organic soy milk because there are tons of health benefits (including antioxidant benefits - though this topic should be it’s own separate blog post) to organic soy, it adds a little protein to an otherwise low-protein dish, and it tastes downright delicious. So here’s my recipe, I hope you enjoy it as much as I do!

Ingredients (serves 2):

• 1/2 ripe avocado

• 1 and 1/2 ripe banana, preferably frozen

• 3 tablespoons organic cocoa powder (I use Navitas Oragnics)

• 1/2 cup organic raspberries

• 3/4 cup organic soy milk (I use WestSoy)

• 1 scoop vegan vanilla protein powder (I use Garden of Life)

• 1 teaspoon vanilla extract

• 3 dashes of cinnamon (or more!)

• May add toppings like unsweetened coconut flakes or cacao nibs

Directions:

1. Combine all ingredients except for the raspberries (and any other desired toppings) in a blender. Blend on high for about 30 seconds, or until ingredients appear mixed and uniform. Contents should be smooth.

2. Separate pudding into different cups for serving. If you’d like to eat a colder pudding, place in the freezer for 30-45 minutes before serving. Top with raspberries as seen above, and other desired toppings.

3. Serve and enjoy!

Chocolate Chip Oatmeal PB Cookie Balls

I meannnn if the title of this recipe isn't enough to excite you, I'm not sure what will. These cookie balls are delicious, chocolatey-peanut butter dream balls, that make me feel good about eating dessert - and I hope they do the same for you! Feel free to follow the ingredients/directions here, or if you prefer that they look more like cookies than "cookie balls," add about 1/4 teaspoon baking powder to the batter so they rise. Note: this recipe makes 6 cookies, so if you want to make a big batch be sure to double (or triple) the ingredients. ENJOY! 

Ingredients (makes 6 balls):

• 1 egg, organic & cage-free
• 1 cup plain, rolled oats
• 3 tablespoons maple syrup (honey works too!)
• 2 (generous) tablespoons organic peanut butter 
• 1 teaspoon vanilla extract
• Dark chocolate chips (for topping)

Directions:

1. Preheat oven to 350F. 
2. Crack egg in medium bowl and whisk. Add oatmeal and mix together, so the oatmeal egg combo becomes uniform. Then mix in the remaining ingredients except for the chocolate chips.
3. Once batter is uniformly mixed, roll about 6 1" balls and place on parchment paper over baking sheet. Then add dark chocolate chips individually (~3-4 per ball). Bake for 10 minutes. 
4. Enjoy! 

Spaghetti Squash Pancakes

When I make spaghetti squash, I tend to make it in excess. Anyone with me? It's one of those foods that I like to store in containers in my fridge so I can make meals from it all week long. So, in my most recent spaghetti squashscapade, I decided to try spaghetti squash pancakes. Full disclosure: this recipe was total trial and error, and oddly enough, there was less error than expected (rarely ever happens that way). It turned out to be delicious! The texture and consistency were exactly what I would have hoped for - hearty and wholesome! (even though I was just secretly praying they wouldn't fall apart in the pan). Needless to say I LOVE this breakfast and recommend anyone who wants to healthify pancakes to give it a try! Here's how to do it:

Ingredients (serves 2): 

1. Contents of 1 medium spaghetti squash (yes, this means already cooked) 
2. 1 organic, cafe-free egg
3. 3/4 cup plain oats 
4. 1 teaspoon vanilla exract
5. 1 teaspoon cinnamon 
6. Optional for topping: banana, pomegranates, vanilla yogurt, maple syrup 

Directions: 

1.  In a medium bowl, mix together egg, vanilla, and cinnamon, until mixture appears uniform. 
2. Next, add about 2 cups cooked spaghetti squash into the bowl with the egg mix. Using a spoon or your (clean) hands, carefully mix together so that the squash is covered in egg. 
3. Add in the oatmeal and continue to carefully mix, as you do not want to lose the spaghetti shape. 
4. Set medium nonstick pan to medium heat and use about 1 generous tablespoon worth of squash "batter" per pancake. Flip with a spatula after ~45 seconds to prevent burning. 
5. Feel free to top it with any of the above toppings, or use your personal favorites! I used caramelized bananas, pomegranate seeds, Greek yogurt, and a touch of maple syrup! 

Baby Kale Chips

The people have (insta) voted and I have listened. 

I have attempted kale chips in the past and I've often had trouble getting that crunchy consistency without burning them to a crisp, so I was super excited when these were perfectly crispy and still green! This recipe uses olive oil spray (vs. olive oil from the bottle), which I think is important for getting an even distribution without weighing the chips down. I will admit that these are best when they're eaten day of. In other words, don't make them today for your dinner party this weekend. (Also maybe come up with a better menu for your dinner party). Anyway, recipe is here, I hope you enjoy!! 

Ingredients:

1. Fresh, Baby Kale
2. 1/4 Cup Sunflower Seeds
3. Kosher Salt 
4. 1 Tablespoon Nutritional Yeast 
5. Extra Virgin Olive Oil Spray 

Directions:

1. Preheat oven to 375 degrees F. 
2. Spray baking sheet with light coat of olive oil spray to prevent kale from sticking to sheet. Evenly distribute kale on baking sheet. Top with sunflower seeds and another spray (or two) of olive oil. You just want them to be lightly coated. Lightly salt them if they desired. 
3. Bake for ~15-18 minutes. They will shrink in size (don't be alarmed!) but take them out before they turn brown/black. 
4. Remove from tray and sprinkle nutritional yeast. 
5. Enjoy! 

Butternut Squash Pasta

'Tis the season to celebrate all things squash! Spaghetti squash, butternut quash, acorn squash.. you name it. While spaghetti and acorn squash will have their moments on this blog, tonight we're talking strictly BUTTERNUT - and specifically butternut squash pasta. 

This dish combines naturally sweet and savory flavors - and I promise it's barely time consuming with my shortcuts (ie. you can use butternut squash puree if you don't have the time to dice and bake). While you can use whatever pasta you prefer, I recommend using chickpea pasta (ie. Banza) or red lentil pasta. Both of these are delicious high protein, high fiber pasta options. 

Ingredients (serves 2):

• 2 cups pasta, dry (chickpea pasta or red lentil pasta)
• 1 can organic butternut squash puree (I used Trader Joe's brand)
• 1/2 white onion, diced 
• 1/2 cup Parmesan cheese, shredded 
• 2 teaspoons thyme, dried 
• 1/2 teaspoon kosher salt
• 1/2 teaspoon garlic powder 
• Pepper, to taste 

Directions:

1. On one stove top, begin to cook pasta according to directions on box.
2. On another stove top, caramelize onions on medium heat until they begin to brown. While onions are cooking, put butternut squash puree and spices in blender. Once onions are cooked, add them to blender and blend on high for about 30 seconds or until ingredients appear uniform. 
3. Once pasta is cooked, drain water and place pasta in bowl. While pasta is still hot, add Parmesan cheese and mix together. Allow cheese to melt into hot pasta. 
4. Top pasta with blended butternut squash sauce. May top with additional thyme for aesthetic. 
5. Enjoy! 

Cottage Cheese & Oatmeal Pancakes

This is HANDS DOWN my new favorite breakfast! Imagine eating a short stack and NOT feeling an ounce of guilt!? That's what this dish is all about. It's made with just cottage cheese, cage-free eggs, plain oats, vanilla extract, cinnamon, and a ripe banana. I decided to post it on a Friday to give you all the chance to get these ingredients so you can make this over the weekend :) 

Ingredients (serves 2):

• 1/2 cup plain cottage cheese (I used Muuna)
• 1/2 cup plain oats (I used McCann's)
• 2 whole organic, cage-free eggs 
• 1 whole banana (divided in half)
• 1 teaspoon vanilla extract
• 1 teaspoon cinnamon 

Directions:

1. Crack 2 eggs into medium bowl and add cottage cheese, cinnamon, vanilla, and oats. Mix ingredients together until batter appears uniform. 
2. Cut banana in half horizontally. Now cut that half of the banana into small pieces and cook over the stove on medium heat for about 2 minutes, until banana appears caramelized. Add caramelized banana half to the batter and mix again. 
3. Use a non-stick pan to cook pancakes over medium heat. Use about 1.5 tablespoon of batter per pancake to make a short stack. 
4. Once pancakes are cooked, caramelize the other half of the banana by cutting it into horizontal pieces and cooking over medium heat, until both sides are browned. 
5. ENJOY! **feel free to add toppings like maple syrup (2 tablespoons), fruit, coconut flakes, or whatever toppings you like!** 

Carrot Chips

With Thanksgiving creeping up this week, many clients have asked about strategies to avoid overeating at this massive annual meal - which historically sends us deep into a food coma that may last through the weekend. (Only half exaggerating).

A common trend I can't help but notice is that people tend to fill up on the hor d'oeuvres before the meal even starts! I'm talking serious amounts of cheese and crackers, crudites dipped in creamy dressings, and handfuls of chips dipped in anything that looks remotely like dip. AND all of this pre-dinner snacking doesn't necessarily mean that anyone is eating less during the actual meal! (ps: I'm completely guilty of this too). 

I don't expect anyone to entirely refrain from the holiday appetizers, so I'm providing a healthy carrot chip recipe to give you something to crunch on while the Turkey's being carved. This recipe contains 4 simple ingredients, and you won't have to feel guilty about overdoing it. Note: these carrot chips are delicious when served with a Greek-yogurt based dip. 

Ingredients:

1. 1 bag sliced carrots (you can buy the pre-sliced, or slice into thin, round pieces)
2. 1 tablespoon extra virgin olive oil
3. Thyme (to taste - I recommend heavy on the thyme!)
4. 1/4 teaspoon kosher salt 

Directions:

1. Preheat oven to 375 degrees F. 
2. Lay carrot slices flat in baking tin and drizzle olive oil on top. Sprinkle salt and thyme, to taste. Note: may add other spices of choice if desired.
3. Bake for ~40 minutes. May serve warm. 

Pumpkin Pie Pudding

One of the reasons (among MANY) I look forward to Thanksgiving is for the pumpkin pie. Well, and the apple pie. I wish I was kidding, but my uncle makes the most delicious pies using fresh fruit from his garden and I can confidently say it's my favorite part of the meal. (Already regretting putting that in writing). 

It's in my DNA to attempt to healthify all of the otherwise unhealthy food that I love - and pumpkin pie is no exception. This pumpkin pie pudding retains the sweet pumpkin and cinnamon taste of homemade pie, without the guilt (or massive stomach ache) that typically follows a pie overdose. PS: pre-topping, this recipe is gluten-free (GF), dairy free (DF), and made with only deliciously healthy ingredients. If you follow a GF or DF diet, be careful in selecting a topping. 

Ingredients (serves 2):

• 1 can organic pumpkin puree 
• 1/2 block organic, silky tofu 
• 1 teaspoon vanilla extract
• 1 teaspoon pumpkin pie spice (or mix of cinnamon & nutmeg)
• 1/4 teaspoon kosher salt 
• 3 tablespoons organic maple syrup 
• Optional topping: organic whipped cream, or crumbled graham crackers 

Directions:

1. Combine all ingredients in blender. Blend on high for about 20 seconds, or until mixture appears thick and uniform. 
2. Pour into jar (or bowl) and refrigerate for at least 6 hours (overnight is best). 
3. Before you enjoy, feel free to top with whipped cream or crumbled graham crackers (make sure GF if you follow GF diet!) 

Whole Grain French Toast (& Autumn-Seasonal Topping)

I've really been taking advantage of my favorite fall flavors and seasonal produce this year. Seriously - the stash of apples and pears that I keep in my kitchen could feel a small army. As the autumn air continues to cool (I just broke out my Fall coat last week which was bittersweet) I find that I crave comfort food. So naturally, I like to experiment and attempt to  healthify my favorite foods - especially as I'm unable to spend as much time outdoors. 

So this recipe is essentially the product of spending more time indoors and using up my stash of produce. But either way, this whole grain french toast + topping is a must try! I used Muuna cottage 2% plain cottage cheese for a creamier flavor and a boost of protein. Oh, and the sweet baked apples and pears speak for themselves! 

Ingredients (serves 4):

• 4 slices of 14 grain (or whole grain) bread
• 4 whole, organic eggs
• 1 cup plain, 2% muuna
• 1 teaspoon vanilla extract
• ½ teaspoon cinnamon
• ¼ cup maple syrup

For topping:

• 2 bosc pears, halved and center scooped
• 2 macintosh apples, cut into wedges
• ¼ cup raisins
• Optional: add 1 teaspoon of granola, or handful of your favorite nuts

Directions:

1. Crack 4 eggs in large bowl and whisk together, so that mixture appears uniformly yellow. Add vanilla extract and cinnamon and mix contents again.
2. Soak slices of bread in egg mixture until both sides appear evenly soaked. Note: you may soak one slice at a time or all together if bowl is large enough.
3. Use non-stick pan and turn stove on medium-low heat. Place soaked bread on pan and cook until eggs appear to be cooked into bread (they should not be runny).
4. Place cooked french toast on plate. You may serve all together, or individually. Top French toast with Muuna according to preference.
5. Add baked fruit topping according to preference. Enjoy!

Healthy Krispies

Who doesn't love a rice krispie treat!? Especially around Halloween when all unhealthy eating feels (falsely) justified. Only problem is that these sweet little squares are loaded with far more junk than just sugar and butter. Corn syrup, high fructose corn syrup, gelatin (which, by the way, comes primarily from boiled pigskins), and artificial coloring are common ingredients in these tasty treats. 

So naturally, I did some experimenting in my kitchen to create the ultimate formula for a healthified rice krispie treat. Low and behold, here is what I came up with. This recipe uses peanut butter - though feel free to substitute with almond butter or your favorite nut butter - and is completely marshmallow-less. That's right, this recipe is pigskin free! And I promise, it still tastes like dessert. Check it out and let me know what you think :) 

Ingredients (serves ~10-12):

• 6 cups rice krispie cereal (or whole grain cereal of choice)
• 1 cup maple syrup (or brown rice syrup) 
• 2/3 cup creamy peanut butter (make sure it's not refrigerated as you want it to be oily and easy to mix)
• 2 tablespoons coconut oil
• 1 tablespoon pure vanilla extract 
• 1 teaspoon kosher salt 
• optional for topping: 

1. 3 cups of raspberries (frozen or fresh)
2. Dark chocolate for a drizzle 

Directions: 

1. Line a circular pan (or 8x8 in baking dish) with cooking spray or parchment paper and set aside.
2. Turn stove to medium-low heat, and using medium saucepan combine peanut butter, coconut oil, maple syrup, vanilla extract, and kosher salt. Use a spoon to mix ingredients, so that they become a uniform, cremay mixture and melt together. 
3. Turn off the heat and add in the rice krispies. Mix together until cereal is fully coated in mixture. 
4. Transfer mixture from saucepan to cooking tin and pack krispies firmly together. Set aside to cool for ~30 mins. 

Topping:

1. Turn stove to medium heat and place raspberries in pot (no need to add water or oil). Simply allow raspberries to cook for about 6-8  minutes, until they appear to have a thicker, spreadable consistency. Note: if you're using frozen raspberries, the cook time may be closer to 10 minutes. 
2. Once cooked, transfer contents to smaller bowl and allow to cool. You may place in refrigerator to expedite cooling process. 

Finishing Touches:

1. Once krispie has cooled, turn tin upside down with serving plate underneath, so that the entire krispy falls onto the plate. 
2. Using a spoon (regular tablespoon is fine) spread raspberry topping over treat, as if it were a cake. It is easiest to start from the center and spread outward in a circular motion, using the back of the spoon. 
3. Depending on whether you use a circular or rectangular tin, feel free to cut into cake-like triangles or squares. 
4. Enjoy! 

Cottage Mac n' Cheese

Mac n' cheese is one of my favorite childhood foods. And adulthood foods. I mean I don't really have to sell anyone on mac n' cheese - I think a universal consensus exists that buttery and cheesy warm noodles are delicious. BUT, knowing how unhealthy traditional mac n' cheese actually is, makes it fall on my forbidden foods list. I'm talking like, top 5.

The silver lining is that as a dietitian, one of my favorite pastimes is experimenting with food and creating innovative, healthy ways to enjoy the otherwise unhealthy foods many of us grew up with.

Here, I used chickpea pasta instead of traditional elbows made from refined white flour. Chickpea noodles are loaded with fiber and protein, while white noodles have little, if any. I also added muuna 2% plain cottage cheese for extra protein, flavor, and creaminess. This recipe calls for zero butter or artificial flavorings. In other words, this dish has lots of fiber and protein, and you can confidently prepare it without feeling an ounce of guilt! 

Ingredients (serves 4):

• 1 box elbow Chickpea pasta (I used Banza)
• ½ cup 2% plain Muuna cottage cheese
• 1 cup shredded sharp cheddar cheese (note: set aside ~¼ cup to sprinkle on top before baking)
• ¼ cup shredded Parmesan cheese
• 1 teaspoon garlic powder
• ½ teaspoon salt

*Note: for those of you who like it extra cheesy, feel free to double the sharp cheddar to 2 cups total. 

Directions:

1. Preheat oven to 350F.
2. Cook chickpea pasta according to instructions on box. Once cooked, be sure water is completely drained.
3. While cooked pasta is still hot, add cheddar, parmesan, Muuna cottage cheese, garlic powder, and salt, and mix ingredients together until they appear uniform. Remember to set aside ~¼ cup cheese to sprinkle on top before baking.
4. Transfer pasta and cheese mixture to baking pan. You may sprinkle the remainder of the cheese on top. Bake for ~10 minutes, or until cheese appears melted.
5. Serve and enjoy!

Jack-O-Lantern Stuffed Peppers

Does anyone else feel scared that Halloween is right around the corner!? After all, Halloween means so. much. candy. everywhere. For some of us, Halloween has transformed from an exciting childhood day of dress-up to the ultimate day of adulting, which tests our willpower and challenges our ability to avoid temptation. The good news is that it doesn’t have to be this way! Rather than focusing on what you can’t, or shouldn’t have, let’s talk about the things you can have!

This is an adorable yet delicious recipe that allows you to eat healthy and partake in the festivities. For those of you who find it difficult to carve into a pumpkin (guilty), this is about to be your new Halloween favorite. Serve this at your haunted-house-themed dinner party, or surprise your friends if you’re a guest. If you have kids, let them to help you make this for dinner. Regardless of age, this recipe is a guaranteed crowd pleaser.

Ingredients (serves ~8):

• 8 whole orange peppers (may use 4 orange, 4 green)
• 3/4 box of light quinoa 
• 2 lbs grass-fed 85% lean, 15% fat ground beef 
• 4 cloves garlic, crushed and diced
• 1 medium white, sweet onion
• 1, 4 oz container shredded Parmesan cheese
• 2 teaspoons garlic powder
• 2 teaspoons salt 
• Pepper, to taste
• Optional: sriracha sauce, to taste

Directions:

1. Wash peppers and cut tops off - but do not discard. Cut jack-o-lantern-like faces into them, as depicted in photo above. Set aside on baking tray.
2. Prepare quinoa according to instructions on box. Set cooked quinoa aside in large bowl.
3. Turn stove on medium-low heat. Using non stick pan, add 2 of the crushed garlic cloves and ½ of the diced onion and allow to saute.
4. While onions and garlic are browning, mix ground beef, remaining raw onions and garlic together in medium bowl. Then add 1 teaspoon garlic powder and 1 teaspoon salt. Continue to knead with your hands until all is mixed.
5. Add ground beef to pan on stove, with sauteed garlic and onions. Use a spatula to separate and to prevent ground beef from sticking to pan. While cooking, sprinkle remaining teaspoon of salt and garlic powder. If you prefer a spicier dish, add pepper and sriracha, according to taste.
6. Once ground beef appears cooked, remove from stove and add to bowl of quinoa. Mix quinoa and ground beef together. May add more spices or sriracha, according to taste.
7. Stuff insides of jack-o-lantern peppers with quinoa/ground beef mix. Top each pepper with approximately a tablespoon of parmesan cheese.
8. Preheat oven to 350F.
9. Place stuffed peppers in oven for about 12 minutes, until cheese is melted and peppers appear baked yet maintain shape.
10. Serve and enjoy!

Southwest Quinoa Salad

This recipe is one of my all-time favorites, partially because it's completely fool proof, but mostly because it's so delicious. Bonus: it's packed with fiber and protein and serves as a standalone meal, or as a side dish to a larger meal. I like to make a big portion of this in the beginning of the week and keep it on-hand in the fridge all week long. Note: if you want to make a larger portion, just double (or triple) the ingredients below. 

Ingredients (serves 2-3):

• 1 cup quinoa, dry
• 3/4 cup organic canned black beans
• 3/4 cup organic canned corn 
• 1 cup grape tomatoes, halved 
• 1/2 cup feta cheese, crumbled 
• 2 whole, organic eggs 
• 2 limes, for juice 
• chili lime seasoning, to taste
• smoked paprika, to taste 
• sriracha sauce, if desired 

Directions:

1. Cook quinoa according to instructions on box. Once cooked, set aside in bowl to cool. 
2. Combine quinoa, tomatoes, corn, feta and black beans together in bowl. Add paprika and chili lime seasoning, according to desired taste. Squeeze juice of 2 limes. Mix ingredients together until contents appear evenly distributed. 
3. You may poach, fry, or scramble egg to top quinoa salad. Note: Add egg right before serving. 

Spice Up Your Eggs

Breakfast foods are my absolute favorite. I love breakfast for breakfast... and I also love breakfast for dinner. Especially when I've had a long day at work and I have about 5 minutes of dinner prep in me, at best. As a dietitian, maximizing the nutrition in my meals is always a priority - and it just so happens that nutrients and flavor go hand-in-hand when it comes to my scrambles. I'm big on adding spices to eggs because 1) they provide a ton of flavor, and 2) spices are super high in antioxidants - that substance that combats otherwise harmful free-radicals. I urge you to try my recipe for spicing up your scrambles, regardless of what meal you make it for.  PS: feel free to get creative! If there is a spice that you love not listed below, modify my recipe and make it your own! 

Ingredients (serves 1):

• 2 whole eggs, organic, cage-free
• 2 tablespoons feta cheese 
• dash of soy milk (or almond if you prefer)
• 1/2 teaspoon turmeric 
• generous pour of garlic powder
• 1/2 teaspoon of thyme 
• may top with sriracha 

Directions:

1. Crack 2 eggs in bowl and whisk so that egg yolks break and mixture appears uniform and yellow. Add dash of soy milk and mix again.
2. Add spices to egg mixture and mix again.
3. Use nonstick pan and turn heat to medium. Add feta cheese to skillet. Scramble eggs until they are cooked to your liking.
4. May garnish with more thyme or spices, as desired.  

Mango-Kefir Lassi

Have any of you ever tried a traditional Indian Mango Lassi? Have any of you proceeded to fall in LOVE with this drink, before learning it's loaded with sugar, fat, and calories? (guilty). I decided to put the Tovita touch on this smoothie because I felt it had so much potential to be a healthy dessert (or breakfast, or snack, or whatever you want to call it) and honestly, I love mangoes. It's that simple. 

Some ingredients worth mentioning: I added tofu as a source of protein. Rather than adding protein powders, tofu is a good source of protein (7 - 9 grams per serving) and easily absorbs the flavors of the other ingredients. Plus its natural pudding-like consistency makes it a perfect addition to the recipe. Next, I added kefir because it's a great source of probiotics. Remember, probiotics are those organisms that provide a host of benefits to our guts. 

Ingredients (serves1):

• 1 cup cubed, frozen mango 
• 1/3 cup plain, unsweetened kefir 
• 1/3 inch slice of silky, organic tofu 
• 1/4 - 1/3 cup of vanilla almond milk (or other milk substitute) 
• 1 teaspoon vanilla extract
• dash of turmeric

Directions:

1. Blend all ingredients together until evenly distributed. Note: may add more liquid base per consistency preference. (more liquid = thinner consistency; less liquid = thicker consistency) 

Cannellini Bean & Chocolate Cherry Smoothie Bowl

If you've been following this blog for a bit now, you probably know that I love experimenting with unusual ingredients or atypical combinations. If you're landing here for the first time, well, now you're in on it too. 

When making my usual after-work smoothie bowl the other day, I found myself thinking about how I could add more fiber without increasing sugar content, and without compromising the sweet flavor. Yes, I could add more greens, but that would create a tarter taste. Yes, I could add cauliflower (and that probably would have been perfect), but cauliflower smoothies feel like the new avocado toast these days, and that didn't make me feel like I was living on the edge. That's when I thought of adding cannellini beans! (because that's what everyone thinks of when they want to live on the edge, obviously). They're loaded with fiber and protein (1/2 cup has 5 grams of fiber, 6 grams of protein), they're bland enough that they adopt the flavor of the fruit smoothie - or any smoothie - without compromising the taste, and they would add some more volume - because whoever wants their smoothie to end!? 

Here is the recipe for my cannellini bean & chocolate cherry concoction - highly recommend you try it. Oh, and I will DEFINITELY be experimenting with other fruit/vegetable flavor iterations of this bean-based delight, so stay tuned :) 

Ingredients (serves 1):

• 1/2 cup unsalted, organic cannellini beans 
• 1/2 frozen banana 
• 1/4 cup frozen wild blueberries 
• 1/2 cup frozen dark and sweet cherries 
• 1/3 cup organic soy milk (or milk of choice)
• 1 teaspoon vanilla extract
• dash of cinnamon 
• 4 I Heart Keenwah chocolate quinoa puffs (for topping)
• 1 tablespoon cherries (for topping)

Directions:

1. Set aside topping ingredients and add all other ingredients to blender. Blend on high for about 30 seconds, or until contents appear evenly distributed. 
2. Pour mixture into bowl. Use your hands to crush quinoa puffs, and sprinkle on top of smoothie. Add remaining tablespoon of cherries for topping.
3. Enjoy! 

Eggplant Pizza (part II)

Summer is right around the corner, which means it's time to stop talking about putting an end to pizza Fridays (fine, late night pizza too...) and actually do something about it! Now this is where eggplant pizza really comes in handy. It provides the same cheesy deliciousness as pizza - sans the white bread, guilt, or typical massive stomach ache that follows.  

While we've provided eggplant pizza recipes in the past, this one is mildly tweaked in effort to offer fewer steps. We know - the nicer the weather, the less time you want to spend in the kitchen. You're welcome. 

Ingredients (serves ~4):

• 1 large eggplant
• tomato sauce of choice (we like Trader Joe's Traditional Marinara Sauce)
• mozzarella cheese, shredded
• 2 tablespoons extra virgin olive oil 
• spices: salt, garlic powder, basil, red chili flakes (or other spices of choice) 

Directions:

1. Preheat oven to 400 degrees F.
2. Slice eggplant into 1" thick discs. In separate shallow bowl, combine olive oil and a pinch of salt and garlic powder. Dip each eggplant disc into bowl, and then lay on baking sheet. Bake discs for 20 minutes.
3. Momentarily remove eggplant sheet from oven and top eggplant discs with about 1 tablespoon of tomato sauce, and sprinkle mozzarella cheese, chili flakes, and basil (or other spices) atop each disc. Allow to bake for another ~5 minutes, or until cheese is melted to your desired consistency. 

Spaghetti Squash "Noodle" Kugel

Passover is right around the corner and those of you who observe the Jewish holiday are probably ridding your pantry of all bread products and replacing it with tons of matzoh (unleavened bread). While it's fun to make matzoh-pizzas, eat chocolate dipped matzoh, and overload on noodle kugel (noodle-based dessert) for 8 crazy nights, you don't need a dietitian to tell you just how unhealthy these foods are (SORRY - *buzzkill*). Rather than overdosing on refined carbohydrates all week, consider ways to make your Passover, well, a little bit healthier.

In the spirit of the holiday, I decided to provide a new Passover favorite... or actually just general favorite (I'd be lying if I said I haven't eaten this for breakfast every morning for the last week straight). Rather than making noodle kugel with traditional egg noodles, I made it using spaghetti squash, and I nixed the cream and sugar too! All of the sweetness comes from the natural fruit ingredients. Before you roll your eyes to the back of your head and raise your eyebrows to your hairline - TRUST ME. THIS IS REALLY GOOD! Whether you celebrate Passover or not, this is a special dish to try. Let me know what you think :) 

Ingredients (serves ~5):

• 1 spaghetti squash
• 4 eggs
• 2 large apples, thinly sliced
• ⅓ cup raisins
• 6 dates
• 2 teaspoons cinnamon
• 1 tablespoon vanilla extract

Directions:

1. Preheat oven to 375 degrees F. (note: for ease of cutting the spaghetti squash you may put the entire squash in oven while preheating to soften it).
2. When squash is soft enough, cut in half, longitudinally. On nonstick baking sheet place both halves face down (rind up) and bake for 25-30 minutes. While squash is baking, soak raisins in 1 cup of room temperature water to provide moisture before baking. Thinly slice apples and set aside.
3. Crack eggs into blender along with vanilla, cinnamon, and dates. Blend on high for 10 seconds or so, until contents are mixed.
4. When spaghetti squash has cooked, allow to cool for about 5-10 minutes. Use a fork to “scrape” squash from top to bottom, creating the “spaghetti.” Layer spaghetti in baking tin by filling it halfway. Then place half of the apples and raisins (after draining them) on top. Pour half of the egg and date mixture over it. Cover with a second layer of spaghetti squash, and place a final layer of apples and raisins. You may freely add a layer of cinnamon, if desired. Cover with remainder of egg and date mixture.
5. Allow entire mixture to bake for 45 minutes, or until golden brown.

Chickpea Mac n' Cheese

I don't think I need to begin this piece by selling you on the deliciousness of mac n' cheese. Much like pizza, it's one of those universal guilty food pleasures that's either entirely forbidden by dieters or leaves its casualties feeling some combination of a terrible stomach ache and regretful. 

During the most recent NYC snowstorm, I decided to embark on the task of healthifying mac n' cheese. Let's just say the final product is stomach-ache-free and for lack of a better phrase, really, really good. First and foremost, I swapped traditional refined pasta for chickpea elbows from Banza. Talk about an easy way to score protein and fiber. Next, I added some shaved Brussels sprouts. Eating healthy isn't just about what you should eliminate, but rather, what you can enjoy. Sometimes it feels like we're so focused on what we should avoid that we forget to shed light on all of the awesome foods we should incorporate. 

As for the cheese, I added a mix of shredded part-skim mozzarella and sharp cheddar. Cheese often gets a pretty bad rep, but if you're not avoiding dairy and you're not lactose intolerant, it's actually a good source of protein and calcium. 

So there you have it. Banza elbows + Brussels sprouts + shredded cheese. Nothing more, nothing less. Enjoy! 

Ingredients (serves ~5):

• 1 1/4 cup dry Banza elbows
• 1 cup shredded mozzarella cheese 
• 1/2 cup shredded sharp cheddar 
• 1 cup shredded Brussels sprouts 

Directions:

1. Preheat oven to 400 degrees F 
2. Follow instructions for boiling water and preparing Banza elbows. While elbows are cooking, heat shredded Brussels sprouts on stove pan over medium heat for ~5-8 minutes. No oil or cooking spray necessary. Brussels sprouts should begin to brown. 
3. Drain water from elbows and place in baking pan. Mix in Brussels sprouts and cheese. Mix contents in baking pan until they appear evenly distributed. 
4. Place baking pan in oven for about 10 minutes, until cheese is visibly melted. 
5. Enjoy!