Banana-Matcha Bowl

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

Ingredients (serves 1):

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

Directions: 

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

Power Balls

With Halloween around the corner, we decided to share one of our favorite sweet treats. These raw, nutrient packed bites serve as the perfect on-the-go snack or dessert. They solve that after dinner "I just need one bite of something sweet" problem. Because let's be real, we've all been there. We make them by the batch so they're ready to grab n' go. The high quality ingredients listed below offer protein, healthy fats, and fiber for a sweet and satisfying treat. 

Ingredients (makes about 12):

1 cup hazelnuts
1/2 cup cashews
1/2 cup shredded coconut
10 dates
2 tablespoons cacao powder
2 tablespoons chia seeds
2 tablespoons coconut oil
1 tablespoon maple syrup (optional)
Pinch of salt

Topping Ideas:

• Coconut flakes
• sesame seeds
• Chopped pistachios
• Matcha powder
• Cocoa powder 

Directions:

1. Add the cashews, hazelnuts and shredded coconut into the food processor and pulse until it turns to a coarse flour, about 10-15 seconds. With the machine on, add the dates one by one. 

2. Add the remaining ingredients and pulse for about 30 seconds.

3. Scoop a tablespoon worth of the dough and roll it into a ball. Place on a plate. Repeat until all the dough is used up.

4. Place your selected topping option in a small bowl, and roll a ball in the dusting until it is evenly coated. 

5. Refrigerate for about 30 min so they become firm. You can store them in the fridge for weeks, or freeze them for later use. 

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.

Brown Rice Asian Stir Fry

You asked for quick and easy, so we're giving you just that! This healthy asian stir fry requires about 20 minutes of prep time and is loaded with healthy veggies, whole grains, and a complete protein. Warning: please don't be intimidated by the multipart directions. Whether you're already a top chef or you've never turned your gas on, this recipe is easy to follow and is practically fool proof. While some of you may choose to chop your veggies individually (all the more power to you), we're thankful that Trader Joe's has developed a pre-cut Asian stir fry veggie blend for those nights we're tied for time… which is the case for us most nights. 

Ingredients (serves 2): 

• 1 package Trader Joe's Asian vegetable stir fry
• For those of you who chose to make stir fry from scratch, include: 1/4 cup green peppers, sliced, 1/4 cup red peppers, sliced, 1 cup broccoli, raw, 1/2 cup snap peas, 1/4 cup snow pods, 1/2 cup white onions, chopped, 1/4 cup mushrooms, sliced, 1/4 cup baby carrots, 1 cup bok choy, 1/4 cup baby corn
• 2 whole eggs
• 1/2 cup organic, brown rice 
• 1/4 cup water (for veggies)
• 1 1/4 cup water (for rice) 
• 2 tablespoons Trader Joe's Island Soyaki sauce 
• 1 tablespoon extra virgin olive oil 
• 2 tablespoons siracha sauce 
• 2 tablespoons rice vinegar 

Directions: 

Part 1

1. Add olive oil to medium stir fry pan, over medium heat. Add vegetables and distribute evenly throughout the pan. 
2. Add rice vinegar and Soyaki sauce. Mix vegetables into sauce over flame. Let cook for about 10 minutes. 
3. Add siracha sauce and water. Continue to mix vegetables into sauce over flame for about another 10 minutes. Vegetables should cook for a total of ~20 minutes (or until preferred). 

Part 2

1. While veggies are cooking, on separate burner combine 1/2 cup rice and 1 1/4 cup water into saucepan. 
2. Stir slightly and bring contents to a bowl. 
3. Reduce heat to low and cover with lid. 
4. Allow to simmer for 10-12 minutes or until water is absorbed. 

Part 3

1. Once vegetables are cooked you may use the same pan to fry 2 eggs.
2. Crack eggs over pan and cook over medium. 

Part 4

1. Plate dishes by placing rice underneath the stir fry and lastly add the egg on top. May top with additional siracha to taste. 
2. ENJOY 

Pumpkin-Banana Yogurt Bowl

It's always fun to concoct recipes with ingredients that are in season. In our kitchen, Fall means apples, squashes, and pumpkins... you know the drill. Since yogurt with fruit is already a highly regarded breakfast go-to, we decided to kick it up a notch. This pumpkin-banana yogurt bowl requires minimal prep time and highlights some of our favorite autumn flavors. Pumpkin offers a bevy of nutrients; one cup of canned pumpkin provides well over 100% of your daily needs for vitamin A and 20% of your daily needs for vitamin C. Pumpkin is also an excellent source of the antioxidant beta-carotene which helps to prevent certain types of cancer, strengthen immunity, and promote fertility. 

Ingredients (serves 1):

• 6 oz nonfat Greek yogurt
• 1/2 cup organic pumpkin puree 
• 1 medium banana 
• 2 tablespoons walnuts, halved 
• 1 teaspoon vanilla extract 
• 1 teaspoon cinnamon (or nutmeg)
• optional: 1 teaspoon agave nectar 

Directions:

1. In medium bowl add yogurt, pumpkin puree, vanilla extract, and cinnamon. Mix until ingredients appear evenly distributed. 
2. Slice banana into ~1/4 inch thick "chips." Place half of sliced banana chips into the serving bowl. 
3. Slowly pour the pumpkin-yogurt mixture on top of the sliced bananas in the serving bowl. Once covered, add the remaining banana slices on top of the mix. Add the halved walnuts on top. 
4. Optional: drizzle the teaspoon of agave nectar on top for sweeter taste. May sprinkle cinnamon on top for decoration.
5. ENJOY! 

Omelet Muffins

Hosting a healthy summer brunch party can be stressful. Unless you hire an omelet chef, you face the dilemma of keeping the eggs hot, personalizing orders, and feeding all of your guests at the same time. Before you throw in the towel and turn to the convenient bagels and cream cheese, we have your solution: omelet muffins! 

They're exactly what their name suggests. "Omelets" made in muffin tins. They allow you to simultaneously cook for an entire brunch party and personalize orders. Not to mention, they're kind of adorable to showcase. Below we are sharing one of our favorite recipes, but feel free to tailor it to you or your guests! 

Ingredients: (makes 8 muffins)

• 8 eggs
• 1 cup diced bell peppers
• 1 cup diced onion
• 2 handfuls chopped spinach
• 1/2 cup milk
• 1/3 cup shredded cheddar cheese (or cheese of choice)
• salt and pepper to taste

Directions:

1. Preheat the oven to 350 degrees F. Spray 6 or 7 muffin cups with nonstick spray.

2. In a medium bowl, whisk together the eggs, veggies, and milk. Scoop into the prepared muffin tins (We find it easiest to use a 1/3 cup measuring cup) almost to the top. Sprinkle cheese on top. Then give each one a good dose of pepper or a pinch of salt.

4. Bake 25 to 30 minutes, or until egg is cooked through. Easy way to check the egg: touch the middle of the muffins. If they are still wet and gooey, they'll need a little more time in the oven. They should feel cooked through.

5. Serve egg muffins immediately (with salsa or guacamole, if desired).

Spotlight On: Chia Seeds

Love it or hate it, chia seeds are here to stay. It wasn’t too long ago that the now fully acclaimed super food was an obscure grocery store D-lister. Now you can practically find chia seeds before you can find sliced bread. There are good reasons why the chia love has spread like wildfire, so we're here to share why these little guys are more than just a food fad. 

The history behind Chia seeds amplifies its mass appeal. Chia was a staple for ancient Aztec and Mayan civilizations. The word chia is actually the Mayan word for “strength”. The warriors relied on chia for fuel before their ultra long distance treks through the desert. So while we may not be trekking through any desserts, chia seeds have a multitude of benefits for us in the modern world as well.

These little seeds have an impressive nutrient profile. Just two tablespoons provides 11 grams of fiber, 4 grams of protein, omega 3’s and all ten amino acids making it a complete plant protein. A serving of chia seeds has more antioxidants than blueberries and more protein than flax seeds. The fact that the seeds expand and gelatinize when mixed with a liquid are what makes you feel full and satisfied after consuming a small amount. The gelatinous consistency also makes it a great addition to muffins, yogurt, smoothies and puddings. Remember, two tablespoons is about 100 calories so you may want to stick to 1 tablespoon at a time.

One of our favorite ways to use Chia seeds is in our overnight oats. We all know how hectic mornings can be so we love having breakfast ready to go. This is a nutrient packed breakfast that will keep you full and energized.

5-Minute Overnight Oats

Ingredients: (serves 1)

• Mason jar (because everything looks better in a mason jar)
• 1/3 cup rolled oats
• 1/3 cup unsweetened almond or soy milk
• 1/3 cup plain Greek yogurt
• 1 tablespoon chia seeds
• 1 teaspoon cocoa powder
• 1 teaspoon vanilla extract
• Optional teaspoon of honey or peanut butter
• Pinch of cinnamon

Directions:

Mix together all ingredients in the mason jar and refrigerate overnight. In the morning, add fresh berries or sliced banana and enjoy. Easy as that!

Tovita Trick: blend 1 medium banana with soy or almond milk in above recipe. Add all of the ingredients as instructed. Refrigerate overnight and enjoy your banana overnight oats! 

Glam Granola

Granola is one of those foods that can trick even the most health conscious consumers. What comes to mind when you think granola? Camping, backpacks, breakfast, snacking… are we right? What you may not be thinking of is SUGAR. As with many packaged foods, the serving size of granola is often misleading. If you are eating 1 cup of granola (trust us, it's easy to do) you could easily be mindlessly snacking on more than 550 calories, 28 grams of sugar and over 80 grams of carbs (eeeek). The worst part? You're most likely still feeling lethargic and hungry just a few hours post that brutal sugar spike.

So, how to avoid this fiasco? Make your own! When it's done right, granola makes for a great snack. Enjoy it on its own or use it as a topping over Greek yogurt with fruit. It's about time granola got a makeover. 

Glam Granola Recipe (makes 8 servings):

• 4 cups oats
• 1/2 cup coconut flakes
• 1 cup chopped almonds
• 1 cup chopped or whole pistachio nuts
• 1/2 cup raw pumpkin seeds
• 2 teaspoons flax seeds (and/or chia seeds)
• 1/2 cup cup goji and/or mulberries
• ⅓ cup cold pressed extra virgin coconut oil
• 1/4th cup maple syrup
• 2 teaspoons cinnamon
• 2 teaspoons vanilla extract
• ¼ teaspoon sea salt

Directions:

1. Preheat oven to 350 degrees and line a baking sheet with tin foil

2. Add the liquid ingredients to the chopped nuts, seeds, and oats and stir until clusters begin to form

3. Spread evenly on baking sheet and bake for 20-25 minutes until granola is golden brown

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

Quinoa-Mexicana Salad

We're always in for Mexican food, but between the tacos, tortilla chips, and queso, it's fair to say that Mexican cuisine often comes with a price tag. And we're not talking money. That's why we've added a Mexican flare to your standard quinoa salad. This is a Tovita favorite because it combines a high-protein whole grain with fibrous fruits and veggies. Between the black beans and the quinoa, this dish can stand alone as a meal or make for a delicious side. Make a batch of this versatile recipe to have on hand for the busy week, or get creative and showcase it at your next dinner party stuffed in fresh crispy peppers. Promise, this one's a crowd pleaser.

Ingredients (serves ~6-8):

• 1 cup quinoa (any color of preference)
• 1 cup black beans
• 1 cup corn (optional: use Trader Joe's corn salsa)
• 1/2 large avocado, cubed
• 1/2 cup mango, diced 
• 1/2 cup grape tomatoes, halved
• 4 limes, sliced 

Directions: 

1. Prepare 1 cup dired quinoa over stove (1 cup dried quinoa + 2 cups water. Bring to boil. Once at boil, turn heat down to simmer. Place lid on top of pot and cook until water is evaporated). 
2. Once cooked, move quinoa into large bowl and set aside to cool. 
3. Add black beans, corn, avocado, mango, and tomatoes to quinoa. Mix evenly. 
4. Squeeze limes over salad and stir evenly (may use more or less as desired).
5. Place in refrigerator and allow salad to cool for at least 4 hours.​

Flourless Banana Pancakes

We all love a good short stack, but between the white flour, butter, and powdered sugar, we would be lying if we said we eat them feeling guilt-free. We believe that your diet shouldn't be about sacrifice, but instead should revolve around balance and moderation. In this case, we decided to modify one of our favorite breakfasts by swapping out the refined sugars and adding healthy ingredients. These flour-free, protein-packed, banana pancakes are a Tovita breakfast staple and will make you feel good about starting your day. 

Ingredients (serves 2)

• 2 bananas
• 4 eggs
• 1 tbsp vanilla extract
• 1 tsp cinnamon
• 1 tbsp chia or flax seeds
• 1 tbsp coconut oil for cooking
• 1 tbsp maple syrup
• Optional: blueberries to add to batter, coconut flakes to sprinkle on top

Directions:

1. Mix bananas, eggs, vanilla extract, chia seeds, and cinnamon in blender until batter-like consistency.

2. Heat pan on medium-low with coconut oil. Add handful of blueberries to batter.

3. Cook 2-3 pancakes at a time to avoid breaking. These are less dense than regular pancakes!

4. Drizzle maple syrup on top and sprinkle coconut flakes for decoration.

Pop off July Fourth with these Coco-Cherry Popsicles

Popsicles take us back to our childhoods, when we had red juice dripping down our chins and blue tongues for days. We like the idea of a refreshing snack for Fourth of July, so we’ve added the Tovita touch to our grade school favorite by replacing the high fructose corn syrup and artificial colors with fresh ingredients. These coco-cherry popsicles are made simply from fresh (or frozen) fruit, Greek yogurt, and a touch of coconut flakes. These guys are a great go-to snack because they combine fiber, protein, and healthy fat - the perfect recipe to hold you over ‘till your evening BBQ.

Ingredients (serves 4):

~10-12 pitted cherries (fresh or frozen)

5 tablespoons nonfat Greek yogurt

¼ cup vanilla almond milk

4 teaspoons coconut flakes

1 tablespoon honey (optional)

Directions:

1. Add cherries to blender and puree with a touch of water for about 5 seconds.
2. Add 1 teaspoon of coconut flakes into each individual popsicle mold (found at most grocery stores). Then evenly distribute the pureed cherries to each popsicle mold.
3. Separately, blend Greek yogurt, almond milk, and optional honey for about 3 seconds.
4. Evenly distribute yogurt mixture into the Popsicle molds.
5. Allow popsicles to freeze for at least 5 hours. When ready to enjoy, run under cool water for about 30 seconds, or until the popsicle is easily removed from mold.

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

Pesto Turkey Burgers: Get Dad Grilling on Father's Day

We gave you muffins for Mother's Day, but Dad will probably be more excited about a burger. This Sunday, impress your family with these 100% Tovita-approved turkey burgers. They are full of flavor, easy to prepare, and will give your dad a good reason to get behind the grill. 

Pesto Turkey Burgers

Makes: 3-4 patties

Ingredients:

• 1 lb organic ground turkey
• 2 tbsp basil pesto
• 1 tbsp shredded parmesan
• 1 clove garlic, minced
• 1 pinch salt
• freshly ground black pepper to taste

Directions

1. In a large bowl, combine all ingredients

2. Form 3-4 patties and grill on a hot grill or grill pan for 10-13 mins, turning once

3. Serve over salad or on sprouted bread

Pictured are sides of grilled veggies and sautéed fiddle head ferns (the new brussels sprout in our opinion)

Happy Father's Day to all the amazing dads out there :)

Fat Joe Smoothie

Your morning coffee or your midday pick-me-up doesn't have to exist solely on ice. We love this smoothie because it provides the right amount of sustenance to get your day going or to get you through that 3:00 pm slump. Coffee lovers, this one's for you. 

Ingredients:

1/2 cup cold brew coffee

1 medium frozen banana

1/2 cup almond milk or soy milk

1 tbsp natural peanut butter 

1 tsp vanilla extract

Cinnamon to taste 

ice optional 

Directions: 

Add all ingredients to blender. Blend until smooth and creamy. Optional cinnamon to top it off. 

Cheesy Spinach Shirataki Noodles

Shirataki noodles come from the root of the konjac yam, a plant indigenous to Asian countries. They are made from the soluble fiber of the plant and are very low in carbohydrates and calories; the entire bag is about 30 calories! These guys are a great alternative to your favorite pasta dish. They are not meant to be eaten plain, and to be honest they are virtually flavorless, which means they’re awesome at soaking up whatever sauce or spices you dress them with. We will warn you that upon opening the package they won’t smell particularly pleasant; but with a quick rinse and boil, they’re good to go. Note: this is just one of our favorite ways to use these noodles… Feel free to get creative!

Ingredients (serves 1):

1 package of Spinach Shirataki noodles

2 tbsp homemade bruschetta (or your choice of tomato sauce)

 ¼ cup cherry tomatoes, halved

 1 tbsp parmesan cheese, shredded

 1 tbsp feta cheese, crumbled

 *note: feel free to add any of your favorite veggies to this dish

 Directions:

 1) Fill stock pot with ~3 cups of water and set to boil

2) Open Shirataki noodles and rinse with cold water for about 15 seconds. Add noodles to pot of boiling water and let simmer for 1 minute. (OR pat-dry and microwave for ~1 minute after rinsing)

3) Toss noodles, tomato sauce, cheese, and tomatoes into sauté pan and mix together until tomatoes are softened 

4) Serve!

Spotlight on Haitian Mangoes: Because Trying Unfamiliar Food is Fun

This week we’re all about Haitian mangoes, (also known as Madame Francis mangoes) which in our opinion are the most underrated types of mangoes on the market. Though they’re ubiquitous throughout Haiti, they are exported to the U.S. for just a short window during the spring season. So if you’re reading this today it’s NOT too late.

Most people are familiar with mangoes indigenous to Mexico and South America. Don’t get us wrong, we love the entire mango family, but these Haitain guys are special. They have a sweet and intense tropical flavor that pretty much makes your mouth feel like it’s on vacation.

They’re recognizable because they are flatter and hold a more elongated shape than their mango cousins. When ripe, they take on a yellowish-gold color and become freckled with little black dots. Cut them in half and their insides are a vibrant orangey-yellow.

If you’re not sold yet, we’ll give you a brief mango-nutrition 101 to seal the deal:

1) Studies have suggested that mangoes play a protective role in eye health by filtering out harmful rays, thanks to its antioxidant power

2) Dietary beta-carotene, another component of the mango, may protect against certain types of cancer – namely prostate cancer

3) They’re rich in vitamins A and C, which help to keep hair strong and skin radiant, as vitamin C is required for collagen production

4) They’re a good source of fiber, which provides a host of digestive benefits

We think Haitian mangoes are awesome sliced fresh and served plain. But you can also get creative and prepare these mangoes in a salad, salsa, or smoothie. Below is a mango salsa recipe adapted from Martha Stewart that adds a sweet and spicy kick to any grilled fish.

Ingredients:

• 1 mango, peeled, pitted and diced
• 1/2 avocado, peeled, pitted and diced
• 1 small red onion, diced small
• 1/4 cup fresh cilantro, chopped finely
• 1/2-1 habanero chile, minced (stem and seeds removed)
• 2 tablespoons fresh lime juice
• Salt and pepper to taste

Combine all ingredients and mix!

Aside from their health benefits, Haitian mangoes are simply really, really good. Trying new foods is always fun, so next time you’re in the grocery store, make it a point to ask where you can find a Francis mango. We can guarantee you won’t regret it.

String beans for Mother's day... would be rude.

Though buttery, sugary, baked goods sound enticing, the hot mamas out there are trying to keep it clean-especially with Memorial Day around the corner. At Tovita, we're showing our moms some love with these flourless, low sugar, high-protein muffin bites. Muffins sans the consequent muffin top? Now that's how you become the favorite child! Here are the 4 easy steps:

Ingredients:

• 1 cup natural peanut butter
• 2 large eggs
• 2 medium sized very ripe bananas
• 1 1/2 teaspoons baking soda
• 1 teaspoon vanilla
• 1 teaspoon chia or flax seeds
• 2 tablespoons honey (optional)
• Optional toppings: Dark chocolate chips or blueberries

Directions:

1. Preheat oven to 400 degrees

2. Place all ingredients besides toppings in a blender and blend until smooth

3. Pour into greased muffin pan and add toppings of choice

4. Bake for 9 minutes and let cool

Happy Mother's Day!