Coming off the heels of “Dry January” we have February – the month we all focus on heart health. While it’s a good thing to focus on in one particular month, the hope is that we continue on for longer than that, hopefully for life.  Because your life could depend on it!

One of garten’s speakers, Dr. Jeff Wessler (MD MPhil FACC) is a virtual cardiologist, the Founder of Heartbeat Health, and on clinical faculty at Northwell Health.  He was just published in Forbes with an article on “Five 2023 Heart Health Trends For Healthcare Organizations And Health Tech Entrepreneurs To Follow”.  He mentions the lipids of the future and how they are not your grandparents’ cholesterol.  AI technology is now being used to assess coronary plaque buildup in heart arteries, an amazing advancement in cardiovascular health. 

However, it’s important to emphasize that it all begins with you and your heartbeat. The Nutrition Dashboard is another technology based trend companies are keeping an eye on.  It is garten’s answer for companies looking to improve their employees’ heart health – giving you the tools to offer the best food choices within budget to sustain energy and improve well being while at work.  If you could only choose 5 foods to help your heart work as efficiently as possible, what would they be?

5 Foods You will want to Eat for Heart Health and Why

Oatmeal: 

Oatmeal is a great source of soluble fiber which helps to lower cholesterol levels. It is also low in salt and saturated fats, which are associated with high blood pressure and other heart conditions. Oatmeal is an easy and versatile breakfast choice, as you can add a variety of toppings such as nuts, berries, or dried fruits and sweeten it with a touch of honey or maple syrup.

Salmon: 

Salmon is a great source of omega-3 fatty acids, which are essential for maintaining good cardiovascular health. Omega-3s have been known to reduce inflammation, lower cholesterol levels, and prevent blood clots. You can prepare salmon in a variety of ways, such as baking, grilling, or even smoking.

Dark Leafy Greens: 

Dark leafy greens, such as spinach, kale, Swiss chard, and collard greens are packed with nutrients that are beneficial for cardiovascular health. These include potassium, fiber, and vitamins A, C, and K. You can incorporate dark leafy greens into salads, soups, and smoothies for an easy and delicious way to get your daily dose of these heart-healthy nutrients.

Nuts: 

Nuts are a great source of monounsaturated fats, which help to reduce bad cholesterol levels and lower the risk of heart disease. Nuts are also a great source of plant-based proteins, fiber, and other essential vitamins and minerals. Try adding a handful of almonds, walnuts, or cashews to your daily diet for a crunchy and nutritious snack.

Avocados: 

Avocados are packed with healthy fats and are high in antioxidants, which can help to reduce inflammation and protect your heart. They are also a great source of potassium, which can help to regulate blood pressure. Try adding a few slices of avocado to your toast, eggs, or tacos for a delicious way to get your daily dose of heart-healthy fats.

Our Gifts to You this February:

Try this Heart-Healthy Recipe on gartenTV: Peanut Butter Energy Balls

Request this handout for your employees on Tips for Reducing your Salt and Sodium Intake. 

The post Choosing Heart-Healthy Foods (for Life, not just February) appeared first on garten.

This 20-minute Butternut Squash Soup is a simple, easy and delicious side dish for a holiday dinner party or a quick healthy lunch to enjoy during fall cold weather. It’s vegan, paleo, Whole30, gluten-free, dairy-free and low-carb.

20-minute Butternut Squash Soup

SERVINGS:  4 BOWLS  PREP TIME: 10 MINUTES COOK TIME: 15 MINUTES

Ingredients

1 1/2 tablespoons olive oil
1 cup white onion – chopped
3 garlic cloves – minced
2 pounds butternut squash peeled – seeds removed and cubed
1 teaspoon sea salt
1/4 teaspoon ground black pepper
¼ teaspoon turmeric
½ teaspoon paprika
1 teaspoon onion powder
1 1/2 cups vegetable broth – use less if you prefer a thicker soup
1 1/2 cups almond milk
Pistachios and fresh parsley – chopped

Instructions

• In a large stock pot, heat the olive oil over medium high heat.

•Add in the onion, stir to coat with olive oil and cook for about 2-4 minutes. Then, add in garlic and cook until the garlic becomes fragrant.

• Add in the butternut squash, salt, pepper, turmeric, paprika and onion powder. Sauté for about 5-7 minutes. Stir occasionally. 

• Add in vegetable broth and almond milk, stir to combine.

• Bring to a boil and then to a simmer for another 10 minutes. Remove from the heat and using an immersion blender, puree the soup ingredients until combined and smooth. Taste to adjust seasoning. 

• Serve into bowls and top with pistachios and parsley. 

This recipe is adapted from Primavera.

The post Thanksgiving Side: 20-minute Butternut Squash Soup Recipe appeared first on garten.

How to Use Arugula 

Arugula is predominantly used in fresh green salads. It has a peppery, mustard-like flavor, although the pale, younger leaves are often milder. It makes a tasty addition to other salad greens. The ancient Romans were said to combine it with romaine, chicory, mallow, lavender, and cheese. Consider combining it with fruits, such as pears, or cheeses like Gorgonzola. It goes well on sandwiches, in chicken and tuna salads, egg dishes, pasta and tomato dishes, and in sautéed vegetables. You can also sauté it with your choice of other herbs and spices—it can stand in as a side dish on its own. Arugula is commonly featured in Clean Monday meals at the beginning of the Lenten period.

Here are two delicious culinary recipes using some of the herbs, from garten’s chef Jonathan Tom:

Basil Tomato Bread Soup

Tomato bread soup is a classic rustic recipe that demonstrates our culinary resourcefulness. It’s traditionally made with stale bread and tomatoes so ripe they’re splitting. The day old bread absorbs the moisture while retaining some of it’s texture.

• 2 tablespoons olive oil
• 1 Spanish onion, small diced
• 3 large garlic cloves
• 5 super ripe beefsteak tomatoes, crushed by hand
• 10 large basil leaves, half whole and half chiffonade
• 3 cups vegetable stock
• 2 ½ cup large cubes day old rustic bread (crust removed)
• Kosher salt as needed
• Freshly ground black pepper as needed
• ¼ cup olive oil for serving
• Fresh grated parmesan cheese (optional)

Heat a medium-heavy soup pot over medium heat. Pour in the olive oil, make sure it coats the whole pan heating the oil until it is shimmering and almost smoking. Add the onions and garlic and cook, stirring occasionally with a wooden spoon until the onions are softened but not brown, roughly 4 minutes. Stir in tomatoes, whole basil leaves and stock and bring to a light boil then immediately lower the heat and simmer for 30 minutes.

Stir the bread and raise the heat to return the soup to a simmer. Season with salt and pepper, lower the heat and simmer until the tomatoes are broken down and the soup is thick and porridge like, about 20 minutes. 

Stir in extra virgin olive oil and sliced basil and ladle into soup bowls. Drizzle with more extra virgin olive oil and (optional) parmesan.

Oregano Greek Lemon Chicken Soup

This is a classic recipe and one of my favorites as my mentor, Gary Boyer, taught me how to make it. He always took it upon himself to make soups for service and as I later found out he did it because he made the best soups and didn’t trust anyone. You can use poached chicken breasts or a shredded rotisserie chicken. Perfect early spring or fall/winter soup.

• Extra Virgin Olive Oil 
• 3/4 cup finely small diced carrots
• 3/4  cup finely small diced celery
• 3/4  cup finely small diced onion
• 2 garlic cloves, finely chopped
• 8 cups of chicken stock or low-sodium chicken broth
• 2 bay leaves
• 1 cup rice
• Salt and pepper
• 2 cooked boneless chicken breast pieces, shredded or cubed
• ½ cup freshly-squeezed lemon juice
• 4 egg yolks
• 1 tablespoon fresh chopped oregano

In a large Dutch oven or heavy pot, heat 1 tbsp olive oil on medium-high. Add the carrots, celery and onions and saute for two minutes, add garlic and continue cooking until vegetables are translucent but not browned, add b. 

Add the chicken stock then raise the heat to high. Once the liquid has come to a rolling boil, add the rice, salt and pepper. Turn the heat to medium-low and simmer for 20 minutes or until the rice is tender. Now stir in the cooked chicken.

To prepare the egg-lemon sauce, in a medium bowl, whisk together the lemon juice and egg yolks. While whisking add 2 ladles-full of the broth from the cooking pot (this helps temper the eggs). Once fully combined, add the sauce to the chicken soup and stir. Remove from the heat immediately.

The post Culinary Fresh Herbs appeared first on garten.

It goes without saying that we’ve all probably heard ‘eat your vegetables’ at some point in our lives. Little did we know then that plant-based eating would be at the forefront of health and wellness research. 

Eating plants has many recorded and researched benefits but one of the biggest selling points is that eating plants supports your immune system. Plants have essential nutrients that you cannot get from other foods. The vitamins and minerals, phytochemicals and antioxidants in plants help keep your cells healthy and your body in balance so that your immune system can function at its best. 

Plants are also very high in fiber. Fiber is present in all unprocessed plant foods. It is what makes up the structure of the plant, and if you eat more of it you access a whole host of benefits, specifically a healthier gut biome. Fiber can lower cholesterol and stabilize blood sugar and it’s great for good bowel management. Eating a plant-based diet improves the health of your gut by making you better able to absorb the nutrients from food that support your immune system and reduce inflammation.  

With that said, not all plant-based food is healthy. If you’re in a pinch, a plant-based snack can tide you over, but watch out for added sugars and overly processed foods. A plant-based protein shake like Vedge + non-dairy milk is a great meal replacement or on-the-go fuel to get you through back-to-back Zoom calls. Right now, you can try Vedge protein powder by purchasing a Snack-from-Home snack box.

One of my favorite styles of plant-based meals is what’s known as a Buddha bowl. Start with a bowl, add a whole grain like quinoa or brown rice, a cooked vegetable like broccoli or kale, a raw vegetable like chopped carrot or onion, a starch like sweet potato or yucca, and finish it off with a protein source like chickpeas, or black beans and you have yourself a delicious, nutritious, plant-based smorgasboard. Here’s a great site to learn more about crafting and planning meals using the Buddha bowl philosophy.

Written by garten’s Brendan Terranova

The post Why You Should Try Plant-Based appeared first on garten.

We at garten want to equip you with some simple ways to support the development of serotonin. Serotonin is a neurotransmitter that supports mood regulation, memory, and healthy digestion. 90% of serotonin is produced in our intestines. With the seasons changing in an-everything-but-normal year, it’s likely we could use a little boost in things that make us feel good.

Here are 5 tips to boost your serotonin levels:

1. Exercise daily – outside is even better! We all know we should move more as part of our health. If you don’t have a regular exercise routine, start by taking a 30-minute walk daily. One trick that works is building rules like no coffee before your workout is done. Give it a try and see how you feel! 
   
2. Stay hydrated to support gut health. Drinking enough water is challenging when you’re in back to back zoom calls and juggling life, but just like plants need water to survive, we need water to function properly. Ideally, we should be drinking half of our body weight in ounces daily. If that’s too much, start by making sure you’re finishing one bottle a day, then move to two, and keep building up to your goal. 
   
3. Eat serotonin rich foods such as salmon, sweet potatoes, blueberries, and bananas. A diet rich in L-tryptophan is especially beneficial. Foods rich in nutrients such as magnesium, zinc, folic acid, fish oils, vitamins C and B6 help us use serotonin more effectively. 
   
4. Try a meditation practice. At garten, we take 20 minutes daily for a Purposeful Pause. Many of our teammates use this time to meditate and it helps keep us focused and productive. It’s also a great way to reduce stress and keep your serotonin levels up.
   
5. Take time to play. As adults, we often think we don’t have time to play or that it’s simply unproductive and useless. However, more and more research is coming out that proves play is vital to problem-solving, creativity, and relationship building. This week, take time to do something that brings you joy.

Our fall snack rotation includes snacks with ingredients that help support a good mood. Be on the lookout for those snacks and work to incorporate them into your regular diet. 

While you’re building your meal plan, add this recipe to your rotation. Snap a picture of your plated dish, tag us on social media, and use #gutgarten for a chance to win a free snack box!

The post Serotonin Supports Good Mood with Food appeared first on garten.

When used for cooking, we suggest making fresh juice and using it to replace concentrated sweeteners. Sumo Citrus adds a lovely sweet note and brightness to salad dressings and sauces.

This incredibly sweet citrus is typically available from mid-January through the end of March. 

Sumo Citrus Salad

Proper nutrition is one of the cornerstones for good health. Vitamin C is well known for its role in supporting a healthy immune system. In this recipe, we’ll show you how to reap the benefit of combining vitamin C-rich foods with iron-rich plant foods. This salad combines spinach, Butterleaf, Sumo citrus, avocado, and pumpkin seeds creating a bright, flavorful, and light starter. To make it a full meal, just add protein! 

Ingredients: 

2 heads of Butterleaf roughly chopped
3 cups of baby spinach
3 Sumo Citrus fruits peeled and sliced into 1/4 inch rounds
2 red bell peppers thinly sliced 
2 avocados, peeled, pitted, and sliced into 1/4 inch cubes
3 tablespoons of toasted pumpkin seeds

For the dressing: 

4 tablespoons of Sumo fruit juice 
2 tablespoons of extra virgin olive oil
1 tablespoon of honey
2 teaspoons of apple cider vinegar 
1/2 clove garlic, minced  
Salt and pepper to taste 

Instructions: 

1. Layer the butter leaf, spinach, Sumo fruits, bell peppers, pumpkin seeds, and avocados in a large bowl. 
2. Combine Sumo fruit juice, olive oil, apple cider vinegar, garlic, honey, salt, and pepper in a bowl. Stir with a whisk until combined. 
3. Drizzle salad with vinaigrette. Enjoy! 

We’re on a mission to transform the office into a wellbeing destination. Our corporate culinary services are currently offered in the San Francisco Bay Area, New York, Los Angeles, Austin, Seattle, and Boston. If you’re not yet customer, get on board now and make the upgrade!

Be sure to join our community on Facebook, Twitter, and Instagram. 

ABOUT THE AUTHOR

Teresa Liu is a Certified Nutritionist and member of Oh My Green’s amazing culinary team. She works alongside Oh My Green chefs to promote healthy eating and wellness throughout our customers in the San Francisco Bay Area.

The post Produce of the Month: Sumo Citrus appeared first on garten.

Ingredients

This recipe serves 12 portions

2 cups whole wheat flour
2 sticks of vegan butter at room temperature
2 egg replacers (We used Bob’s Red Mill)
8 tablespoons brown sugar
1/2 cup molasses
4 tablespoons fresh, grated ginger
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
1 ½ teaspoon baking soda
2 tablespoon powdered sugar

Instructions

1. Preheat oven to 350°F.
2. Line an 8-by-8 inch baking dish with parchment paper
3. In a medium bowl, mix the whole wheat flour, spices, baking soda, and salt. Whisk to blend.
4. Mix the butter and brown sugar until fluffy.
5. Beat in the egg replacer and molasses.
6. Add dry ingredients to the butter mixture.
7. Spread batter evenly. Let sit for 10 minutes.
8. Bake for 20 minutes.
9. Let it cool, add powdered sugar as desired. Enjoy! 
   

Tips from Oh My Green’s Chef on Whole Wheat Flour

When using whole wheat flour, the finished product of your baked goods will be of a darker color. It may also turn out more crumbly and less fluffy. Letting the batter rest for 10 minutes before baking will allow the bran and germ to soften, making the baked goods less coarse. Letting the baked products rest overnight before serving allows the bran a chance to soften, negating any possibility someone will notice the typical branny and coarse texture. 

Reaping the Benefits of Whole Grains

All whole-grain kernels contain three parts: bran, germ, and endosperm. Whole wheat flour contains all three parts. Fiber, which helps lower cholesterol as well as move waste through the digestive tract, is found in the bran. Fiber also helps to slow down the breakdown of starch into glucose, keeping you fuller longer. Healthy fats, protein, B vitamins, vitamin E, iron, and calcium are all found in the germ. Unfortunately, these nutrients are removed in the process of making refined all-purpose flour. The endosperm, mostly made of starch, is the only part in the grain that is found in all-purpose white flour. “With grains, I always say that the whole is greater than the sum of its parts,” says Dr. Frank Hu, chair of the Department of Nutrition at the Harvard T.H. Chan School of Public Health. 

This holiday season, try adding whole wheat flour to your traditional recipes for baked goods to add more nutrition.

We’re on a mission to transform the office into a destination for healthier living. Oh My Green’s corporate culinary services and catering are currently offered across the San Francisco Bay Area, New York, Los Angeles, Austin, Seattle, and Boston. If you’re not yet customer, get on board now and make the upgrade!

Be sure to join our community on Facebook, Twitter, and Instagram. Find us as @OhMyGreenHQ.

ABOUT THE AUTHOR

Teresa Liu is a Certified Nutritionist and member of Oh My Green’s amazing culinary team. She works alongside Oh My Green chefs to promote healthy eating and wellness throughout our customers in the San Francisco Bay Area.

The post Holiday Special: Vegan Gingerbread Bars appeared first on garten.

Pomegranates arrive every autumn and stay only for a short period of time. Typically, from September to December but sometimes stretching into February. So, be sure to incorporate them into your holiday meals this year. 

How to Seed

You’ll find various suggestions on how to seed pomegranates, but this is the preferred method used by our chefs. Cut the fruit around the middle, deep enough to pierce the skin, but try not to cut into the seeds.

Pull apart the two halves. Submerge the two halves in a bowl of water. Gently push the edges down and away to open up the fruit. Turn the half upside down and hit it with the back of a spoon. Seeds will sink to the bottom. Scoop the floating piths out of the water. And now you are ready to use them! 

How to Store

Whole pomegranates keep well at room temperature for up to one month, and up to three months when refrigerated. After seeding, the arils can be refrigerated for about 3 days.

A Holiday Breakfast – Pomegranate Chia Seed Pudding

Tis the season for crazy mornings and days filled with festivities. You’ll need a nutritious breakfast to help you take on the day with energy. This easy holiday breakfast recipe, from our Chef David Felix, requires a little bit of planning ahead but only takes 10 minutes to prepare. 

Ingredients:

1 cup pomegranate juice
1 cup Greek yogurt
1/4 cup chia seeds
1/2 cup pomegranate arils

Toppings:

1/4 cup of dark chocolate, shaved
1/4 cup pomegranate arils
1/4 cup shredded coconut

Instructions:

1. Whisk together the pomegranate juice, yogurt, and chia seeds
2. Cover and refrigerate overnight
3. Remove the chia pudding from the refrigerator in the morning
4. Add the toppings: pomegranate arils, chocolate shavings, and coconut. Enjoy!

We’re on a mission to transform the office into a destination for healthier living. Oh My Green’s corporate culinary services and catering are currently offered across the San Francisco Bay Area, New York, Los Angeles, Austin, Seattle, and Boston. If you’re not yet customer, get on board now and make the upgrade!

Be sure to join our community on Facebook, Twitter, and Instagram. Find us as @OhMyGreenHQ.

ABOUT THE AUTHOR

Teresa Liu is a Certified Nutritionist and member of Oh My Green’s amazing culinary team. She works alongside Oh My Green chefs to promote healthy eating and wellness throughout our customers in the San Francisco Bay Area.

The post Produce of the Month: Pomegranate appeared first on garten.

Ingredients:

¼ cup of TrūRoots organic chia seeds 
1 cup of soy, coconut, or almond milk 
1 tsp of Crown Maple^® syrup 
A handful of fresh blueberries 
¼ cup of Purely Elizabeth Blueberry Hemp granola

Preparation: 

Combine the chia seeds, milk, and maple syrup in a mason jar and refrigerate overnight. If you’re in a hurry, refrigerate for at least 20 minutes. 

Top with fresh blueberries and granola. Enjoy! 

Pudding that’s good for you — who knew? This treat is as easy as it is delicious, and a great option for meal prepping. It’s high in fiber, protein, and healthy fats. 

You should be able to find all the ingredients in your Oh My Green-stocked kitchen. If you don’t see them, be sure to mention it to your Happiness Ambassador. And if you’re not an Oh My Green customer yet, what are you waiting for? Make the upgrade today to delicious and nutritious foods!

The post Easy and Delicious Chia Blueberry Pudding appeared first on garten.

Ingredients: 

3 cups barley
½ cup purple cauliflower florets
½ cup of brown lentils
3 tablespoons of tapioca starch 
1 cup of flour 
3 tablespoons of garlic powder 
3 tablespoons of onion powder 
Tomato sauce of your choice 
Salt and Pepper

Instructions:    

1. Add 1 cup water and 1⁄2 cup lentils to a medium pot. Cook on low until lentils are tender.

2. Add 5 cups water and 3 cups barley to a medium pot. Bring to a boil, and then simmer for about 25 minutes or until barley is done.

3. Boil 1/2 cup cauliflower florets. Set aside and let it cool.

4. Drain cauliflower, lentils, and barley.

5. Preheat oven to 350 degrees Fahrenheit

6. Combine barley, lentils, cauliflower, tapioca starch, flour, garlic powder, and onion powder in a food processor.

7. Roll mixture into the desired size. (Suggested: 2 tablespoons per meatball)

8. Roast meatballs for 10 minutes at 350 degrees Fahrenheit.

9. In a small pan, take the meatballs and let stew in your favorite tomato sauce for 25 minutes.

10. Add salt and pepper to taste. Enjoy! 

We hope you try this recipe at home. If you do, please share it with us by tagging us on social media. Join our community on Facebook, Twitter, and Instagram. Find us as @OhMyGreenHQ.

Oh My Green is a tech-based concierge-style provider of healthy food and wellness services for corporations of all sizes. If you’re not an Oh My Green customer, then get on board and make the upgrade now!

ABOUT THE AUTHOR

Teresa Liu is a Certified Nutritionist and member of Oh My Green’s amazing culinary team. She works alongside Oh My Green chefs to promote healthy eating and wellness throughout our customers in the San Francisco Bay Area.

The post Plant-based Lentil Meatballs appeared first on garten.