Berry-Mango Smoothie

Today we are featuring a smoothie recipe created by our friends at Healthsomeness, a great page to find creative and healthy smoothie recipes! This one is delish, let us know what you think!

Ingredients and health benefits

1 cup of frozen mixed berries: strawberries, blueberries, blackberries and raspberries to be precise, all of which are rich sources of antioxidants. One particular antioxidant that they contain in large amounts is vitamin C, perhaps the most well know vitamin. It helps with iron absorption, the healing of wounds and boosting your immune system.

Numerous studies have shown that berries help to reduce mental decline, promote heart health, assist with weight management and can also help reduce cholesterol levels & blood pressure.

1/2 a cup of frozen mango: mangoes contain naturally occurring sugars, which is why they are so delicious. Their sweetness is advantageous when preparing smoothies because you don’t need to add in any extra sugar or artificial sweeteners.

Mangoes, like many other orange coloured foods, are a rich source of vitamin A. This vitamin is important for eye, skin and hair health.

1 cup of spinach: it is important to get at least 3 servings of vegetables a day, and one cup of vegetables counts for one serving. Leafy greens like spinach are mainly made up of water, which is why they are so low in calories. Indeed, a cup of spinach has only 7 calories!

However with that being said, spinach is still very nutrient dense. It is a great source of vitamin K, folate, manganese and iron.

1 cup of coconut water – coconut water is super hydrating and is often used by athletes in place of ordinary sports drinks. Two electrolytes that it contains in large amounts are potassium & magnesium. The former regulates fluid balance and controls electric activity of the heart whilst the latter promotes bone and gut health.

1 tablespoon of chia seeds – when these tiny seeds are introduced into liquid, they swell up and form a thick gel like consistency. This in turn means they make you feel full faster when you eat them.

Nuts & seeds are some of the most nutrient dense foods on the planet because they contain a wide range of vitamins and minerals. This is one of the primary reasons why they are so often recommended by nutritionists.

1 teaspoon of spirulina – this rich green powdery substance is an algae that is an excellent source of protein. You don’t need much in order to reap its benefits, one teaspoonful is enough. Studies have shown that spirulina boosts energy, helps prevent cancer and is good for cardiovascular health.

Preparation

Pour the coconut water into a blender and then add in the rest of the ingredients. Blend well and serve immediately. Enjoy!

Chinese Chicken Salad

Who doesn't love a good Chinese chicken salad!? Unfortunately more often than not, a Chinese chicken salad also means creamy dressing and fried wonton strips, AKA, unnecessary calories from unhealthy foods. Here is the Tovita solution to this salad dilemma! Flavorful and easy to make, this salad is a year round favorite! 

Ingredients: (serves 4)

• 1/2 head iceburg lettuce, shredded
• 1/2 head romaine lettuce, shredded
• 2 large carrots, julienned (can use spiralizer or vegetable peeler)
• 2 cups snow or snap peas, chopped roughly
• 1/2 cup chopped peanuts, toasted or sautéed until browned
• 1 bell pepper, chopped
• 1/2 cucumber, diced
• 1 avocado, diced
• 1 zucchini, spiralized and lightly sautéed
• 1/4th cup chopped fresh mint leaves
• 2 cups pulled rotisserie chicken
• 1 lime, halved

Dressing:

• 3 tablespoons low sodium soy sauce
• 2 teaspoons sesame oil
• 1 teaspoon peanut butter
• 1/3 cup rice wine vinegar
• 1 teaspoons minced garlic
• 1 teaspoon minced ginger
• 1.5 teaspoons chili sauce

*If you want to save yourself some time/ingredients, we recommend using Annie's organic Asian sesame dressing or San-J thai peanut dressing (also GF!)

Directions:

1. Chop, shred, spiralize, or dice all ingredients besides the peanuts and add to a large bowl
2. Sauté the peanuts in light oil until browned. Can also put them in the toaster until brown. 
3. Slice lime in half and sauté one half face down to add as a garnish
4. In a separate bowl, mix together dressing ingredients
5. Add dressing lightly before serving and mix.  Squeeze unused half of the lime over the salad to add a citrus flavor. Garnish with mint and lime.

Cauliflower "mac" & cheese

We're back with yet another creative way to use cauliflower; this time as a low carb alternative to pasta in a good old "mac" n' cheese recipe. While you still have to keep your portion small with this dish thanks to the gooey delicious cheese, it's a way better alternative to Kraft EZ mac. 

Ingredients: (serves 5)

• 2 heads of cauliflower, florets chopped
• 2 cups shredded cheese, we used a mix of mozzarella and cheddar
• 1/2 cup whole grain bread crumbs (can also use gluten-free bread crumbs or eliminate entirely)
• 1 tablespoon salt

Directions:

1. Preheat oven to 375 degrees
2.  Boil the cauliflower florets until tender. The more finely chopped the cauliflower, the more it will resemble macaroni. Drain and pat dry and then place in baking dish
3. Sprinkle salt evenly and then add cheese evenly to cover the cauliflower
4. Sprinkle the breadcrumbs across the top of the dish
5. Bake for 15 minutes and then set oven to broil and broil for 5 minutes, until the top browns

The Only Summer Salad You Need

This is the ultimate bright, colorful, delicious summer salad that you have been looking for! It is so simple yet offers the perfect mix of sweet and savory. If you need a pop of color with your summer BBQ spread, this is the way to do it. With all hues of red, this salad delivers a ton of lycopene - the antioxidant carotenoid that gives tomatoes and strawberries their bright red color. Studies suggest that lycopene may help prevent against prostate, lung, and stomach cancers. So all the more reason to feel great while enjoying this dish!

Red Hot Summer Salad:

Ingredients (serves 4 as a side):

• 1 container strawberries
• 1 container cherry or grape tomatoes
• Fresh basil
• 4 oz fresh mozzarella
• 3 tablespoons balsamic vinaigrette
• 2 tablespoons balsamic reduction

Directions:

1.  Cut the tomatoes in half lengthwise
2. Trim the stems off of the strawberries and cut into quarters
3. Add tomatoes and strawberries into the serving bowl and mix with the balsamic reduction and balsamic vinaigrette until evenly spread
4. Tear the mozzarella and add to the bowl
5. Tear basil into pieces and add to bowl
6. Mix and serve

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!

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

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.  

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. 

Post for Zola: Healthy Zoodle Recipes for your Spiralizer

In case you haven't heard, Zola is an innovative wedding registry site that is transforming how couples and guests share, buy and ship wedding gifts. This week we collaborated with the Zola team to provide some healthy zoodle recipes for their blog readers who need some inspiration for how to put their new spiralizer to use. 

Read our fave zoodle recipes below!

Green Goddess Zoodles

This recipe is a Tovita favorite. It’s a new way to get your greens on when you just can’t eat another salad. The edamame adds a plant-based source of protein to help keep you satiated, along with the high fiber content with the mix of veggies. The almonds also have a bit of protein and add a nice crunch factor. If this recipe looks a little overwhelming, you can take the shortcut and buy store-made pesto, we promise we won’t tell!

Ingredients:
For Kale Pesto:

• 10 kale leaves, stems removed
• 1 tablespoon pine nuts
• ½ clove garlic, chopped
• ¼ teaspoon salt
• 3 tablespoons extra virgin olive oil
• 1 tablespoon grated parmesan cheese

You will also need:

• Large bowl of water
• Ice cubes

For Zoodles (serves ~3)

• 4 zucchini
• 1 clove garlic, minced
• ½ teaspoon chili powder
• 1 tablespoon extra virgin olive oil
• 1 cup shelled frozen edamame
• 1 cup broccoli florets (fresh or frozen)
• 1 cup kale leaves
• ½ cup sliced almonds

Directions:
For Kale pesto:

• Fill a large bowl with ice and water
• Wash the kale and remove the ribs.
• Bring a large pot of salted water to a boil.
• Blanch the kale for about 3 minutes, remove and place in the ice bath to stop the cooking process.
• Drain, place the leaves on paper towels and blot away the moisture.
• In the bowl of a food processor, put the kale, garlic, pine nuts, parmesan
• and pulse until coarsely chopped.
• Add the extra virgin olive oil and continue to pulse until the kale pesto reaches the desired consistency.

For Zoodles:

• Defrost the edamame and broccoli
• Wash the zucchini and spiralize into noodles.
• Heat the extra virgin olive oil in a large skillet over medium-high heat.
• Add the garlic and chili powder
• Add the zoodles, broccoli and kale and saute for 2 minutes or until tender
• Add the the edamame, season with salt and pepper and saute for another 1 or 2 minutes.
• Remove from heat, toss the zucchini noodles in the pesto until it’s evenly coated
• Top with almonds and enjoy!

Chicken Zoodle Soup

As sweater and soup season approaches, we want to give you an easy and healthy way to warm up. Take it from us, bringing a loved one a cup of chicken zoodle soup will win you major brownie points, especially with our gluten-free friends. Replacing noodles with zoodles slashes the carbs and calories of your traditional childhood favorite. This dish will warm your soul while watching your waistline.

Ingredients (serves ~4):

• 6 cups chicken broth or stock
• 2 medium onions, diced
• 1 cup of baby carrots, sliced into ~1/2-inch pieces
• 1 cup celery, sliced into ½ inch pieces
• 2 cloves garlic, minced
• Dash of salt and pepper (to your liking)
• ½ cup of chopped parsley
• 2 Chicken breasts, cooked and shredded (~3 oz per serving)
• 4 medium zucchini

Directions:

• Heat chicken stock over medium heat with onions, carrots, celery, and garlic for about 30 minutes, or until the veggies are tender.
• Season soup with salt and pepper and parsley.
• Run the zucchini through the spiralizer to make “noodles.” Chop them in half to make them more manageable
• Add chicken and zucchini to the broth and heat through.

Zucchini 3 Ways

1. Zucchini Pizza Boats 

We have the healthified solution to your pizza cravings! These zucchini pizza boats deliver that mouth-watering melted cheese and tomato combo, sans the white bread and grease. Of course once in a while we all indulge in that tantalizing slice; but for the remaining times our cravings get the best of us, this is a tovita-approved go-to. Top it with your favorite spices to enhance the flavor (and to get an extra antioxidant boost!). 

Ingredients (serves 10):

•  5 large zucchini
•  1 cup tomato sauce
• 1 cup shaved mozzarella cheese to sprinkle on each
• Pepper to taste

Directions:

1.  Preheat the oven to 350 degrees
2. Cut each zucchini in half the long way
3.  Gently spoon out the seeds in the middle to create a space for fillings
4. Fill the space with tomato sauce and cheese (or whatever toppings you choose!)
5.  On a lined and greased baking sheet, place the prepped zucchini halves and bake for 20 minutes until tender

2. Zucchini Noodle Pad Thai

If you don't already have a vegetti maker, a vegetable slicer will do the trick. This recipe simply proves that taste doesn't need to be sacrificed to healthify a dish. You'll feel a a lot better after a bowl of this versus that pad thai takeout.

Ingredients (serves 2):

•   2 whole eggs
•  ½ cup roasted peanuts, crushed
•  ½ tbsp. peanut oil (or oil of choice)
• 1 garlic clove, minced
•  1 tbsp chopped cilantro (and whole cilantro leaves to garnish)
• 2 medium zucchinis, spiralized or shaved
•  1 cup bean sprouts
• 4 oz mushrooms such as shiitaki, stems removed and halved

For the sauce:

• 2 tbsp fresh ginger, minced
• 3 tbsp almond or peanut butter
•  1 tablespoon chili-garlic sauce
• 1 tablespoon fish sauce
•  1 lime, juiced

Directions:

1. Using spiralizer or vegetable slicer, create long noodles out of zucchini
2. Fry eggs and set aside
3. Over medium heat, add the oil of choice and sauté on mushrooms, garlic, and bean sprouts
4. Add the rest of ingredients for the sauce and stir
5.  Add the zucchini noodles to the sauté pan and stir them around combining all ingredients
6. Add eggs, chopped peanuts, and whole cilantro leaves on top to garnish and serve hot

*Option to add tofu, shrimp, or chicken

3. Shaved Zucchini Salad

Light, refreshing, and perfect for your summer dinner parties. This salad takes no time to prepare and is guaranteed to impress your guests. You're welcome! 

Ingredients (serves 6):

• 2 lbs medium zucchini, peeled into ribbons using vegetable slicer
• ¼ cup pine nuts, toasted
•  ½ cup coarsely chopped basil
•  small wedge parmesan cheese, shaved into strips
• 1/4 cup of extra virgin olive oil 
• 2 tbsp fresh lime juice
• 1 tsp sea salt
• ½ tsp freshly ground black pepper
•  ¼ tsp dried crushed red pepper

Directions:

1.  Whisk oil, lemon juice, salt, pepper, red pepper into small bowl and blend. Set dressing aside
2. Using vegetable peeler, slice zucchini into ribbons working from top to bottom of each zucchini. Place ribbons in bowl
3. Add basil, pine nuts and dressing to bowl, toss to coat evenly
4. Garnish with parmesan strips

Asian Sesame Tofu "Croutons"

We all love a good Asian style salad but between the fried wonton strips and the heavy peanut dressing, we succumb to the black hole of hidden calories and saturated fat. That's why we've put the Tovita touch on one of our favorite meals. These versatile tofu-croutons are the healthy crunch factor your salad needs.

Ingredients

• 1 block of extra firm tofu, drained and sliced into ¾ inch cubes
• 2 tablespoons Bragg’s Liquid Aminos (or low sodium soy or tamari sauce)
• 1 tablespoon sesame seeds 
• ¼ cup halved cashews (optional)

Directions

1. Preheat oven to 400 degrees F
2. Cover a baking sheet with aluminum foil or spray with oil to prevent sticking
3. In a bowl, toss the cubed tofu, sesame seeds, and cashews in the sauce
4. Bake for about 30 minutes, or until tofu becomes crunchy and crouton-like

Add to Asian style Salad pictured with:

• 4 cups baby kale and spinach
•  1 bell pepper, chopped 
•  1 Cucumber, chopped
• 1/4 cup Red onion, chopped
•  2 stalks celery, sliced
•  2 Tablespoons sesame ginger dressing (we like Annie's Organic Sesame Ginger)

(serves 2)

*Option to add avocado, broccoli, cabbage, mushrooms, or your favorite veggies. Get creative!

Other ideas:

• Add to zucchini noodle pad thai
• Asian style stir fry with brown rice, quinoa, cauliflower “rice”, or buckwheat noodles