Food Talk: The Happy Egg Co. This company is a good egg.

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At Clean Plates, we believe good sourcing yields better food. But did you know that “free range” hens don’t necessarily get out of the barn, or may not have a pasture outside? Or that “cage-free” hens can still be enclosed in a crowded hen house? As for “all-natural,” there are no standards for what that means. You’ve probably heard about battery cages, where hens have no space to move, and mega-farms where sick birds can contaminate well ones. So we were intrigued when we got a pitch from the happy egg co. Originating in the UK, this new-to-America company employs free-range farms that are Certified Humane, which means that everything from the hens’ living conditions to feed to caregivers’ expertise has been thoroughly vetted—aiming to give their hens an eggs-ellent life.

We questioned Rob Newell, Chief Marketing Officer, to see if it’s all it’s cracked up to be:

Q. Are the hens really running free on farms? How much space do they have?

A. Each farm is home to a flock of 16,000 birds. This works out to be 11 square feet per chicken, which is nearly five times larger than most standards. On the farm, the hens are free to engage in natural behaviors like perching on wooden towers and dust bathing in sand pits. Inside the barn, they have access to pecking toys to keep them engaged, and nest boxes to select from for laying eggs. The hens on our farms are tended to by family farmers: usually a farmer, his wife and several helpers, who are experts in animal stewardship.

Q. How can you produce enough eggs to supply supermarkets across America, yet not run crowded factory farms?

A. Rather than using large complexes, we select [multiple] small, family-run farms where we can provide our hens with the best care and attention at all times. [Happy egg co. is expanding across America now; check the store locator here.]

Q. Most major farms debeak their hens (a possibly cruel practice that removes the beak tip so that hens can’t peck each other). Does the happy egg co. debeak its hens?

A. We do not debeak our hens. When the chicks are one day old, we use an Infrared Beak Treatment (IRBT) to dull the end of the hen’s pointy beak. Whether we have six or 100 hens, we need to protect all our hens from being pecked. There is a reason we have sayings such as “pecking order” and “henpecked”; it’s a natural characteristic of hens. [Read more about IRBT here.]

Q.  We’ve heard about “free range” hens that have access to the outdoors, but in reality, never leave the hen house. How is it on your farms?

A. A typical day for a happy egg hen looks like this: The hens wake up and get a drink of clean water, then head to the feeding troughs to have a breakfast of all-natural feed that is fortified with vitamins and minerals. In the morning, the hens choose a nesting box in which to lay their eggs. Hens have individual preferences about their favorite nesting box. Sometimes, one box will become so popular that the hens will line up and wait their turn to lay their eggs before going outside to spend the day. The eggs in each nesting box gently roll onto a belt which conveys them to the end of the barn, where the farmer picks them by hand and places them in a cooler.

After the hens lay their eggs, we open the doors and the hens rush outside (we call the doors “pop holes” because that’s what the hens use to pop outside) to soak up some sunshine and enjoy free time on the farm. Outside, the hens find their favorite flock members to roam around and explore the pasture and decide how they want to spend their day. Chase a bug, take five in the trees, or just sit back and relax. It’s up to them. As the sun starts to set, the hens naturally head home to the barn before settling in to roost for the night.

Q. What do your hens eat?

A. As our hens spend their time outside all day, they naturally forage and eat grass and other substances found in nature. It’s these natural nutrients and sunshine that give the yolk of a free range egg from the happy egg co. its rich, dark golden shade. The hens are also fed a specially formulated recipe of corn and soy mixed with vitamins and minerals. The feed never has added meat, bone meal, hormones or antibiotics.

Q. Do your eggs show any higher nutritional value based on the hens’ happy lifestyle?

A. Although we do not currently have our own studies to confirm this, Compassion in World Farming literature has compiled several studies that show that pastured hens produce eggs with natural increases in important vitamins, anti-oxidants and omega-3s in a favorable ratio to those bad-boy omega-6s. You can read more about the study and all scientific citations here.

Q. Happy Eggs are not organic. What makes them different from organic eggs?

A. Organic eggs come from hens that are given organic feed—that is, feed without GMOs or pesticides per the USDA standards. Typically, these hens also live primarily inside barns.

At the happy egg co., our hens are housed in barns overnight and are free to go outside every day. Our animal welfare standards go further than the current organic standards, which focus almost exclusively on a hen’s feed and doesn’t guarantee access to the outdoors. We care about providing great nutritious feed too, but our focus is on hens living higher welfare lives.

Photos by the happy egg co.

5 Gluten-Free Alternatives to Pasta Bet you haven't tasted most of these gluten-free noodles.

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Want more nutrition with your pasta, but you’re going gluten-free—or just had enough of whole wheat? We’ve collected five pasta alternatives, on a scale from I-can’t-believe-it’s-not-Italian (great for the gluten-free beginner) to we’re-definitely-not-in-Rome-anymore (for the adventurous eater). Every one is packed with more nutrients than ordinary pasta. Try our gluten-free picks:

1. Brown rice pasta. This is the closest in texture to wheat pasta—so close that we’ve served it to Italians who couldn’t tell the difference! It’s not as low-glycemic as other alternatives, but it’s free of gluten and wheat, and an easy one to try. We recommend Tinkyáda brand.

2. Buckwheat sweet potato noodles. These are pictured above (shown with fresh mint, organic feta and sliced plum; get the recipe at RecolorthePalate.com). If you read the ingredients for most noodles packaged as “buckwheat noodles,”  you’ll learn they’re made primarily of wheat flour. But buckwheat sweet potato noodles are free of wheat (though if you’re gluten-intolerant, always double-check the label). Lower on the glycemic index than most pastas, buckwheat has been shown to help stabilize blood sugar levels and cholesterol. Expect these to have a more toothsome bite, and a weightier feel.

3. Mung bean pasta. Their name might seem off-putting, but these noodles are actually neutral in flavor and similar in texture to the real stuff. Made from ground mung beans and nothing more, they’re a low-glycemic, high-protein, fiber-rich choice.

4. Kelp noodles. These are popular in raw restaurants because they don’t have to be cooked; they’re extremely mineral-rich, and have a great iron, iodine, calcium, and magnesium profile, with folic acid to boot. They’re also very low in calories. Served fresh, they have a crunchy texture, but if you give them time to marinate in sauce, they’ll soften and feel much more like familiar pasta.

5. Konjac noodles. This is for the most daring diner. Created from the root of the konjac plant, which is native to Asia, these noodles are low in calories and high in soluble fiber. They come packaged in liquid that needs to be drained before using. Try not to be turned off by their slightly fishy scent; they actually taste neutral.

Now, those are newdles.

Intrigued by these options, but not sure how best to prepare them? Check out the May Month of Meals Experience, an independent project from Clean Plates research consultant Ashley Spivak.

Freaky Facts about Conventional Orange Juice Is your orange juice hiding something from you?

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Fill in the blank: eggs, toast, coffee or tea, and a small glass of ______. Yup, it’s orange juice, and for lots of us, it’s our favorite sunshiny wake-up call. But if you drink store-bought orange juice or cook with orange zest, we’ve got some news. Conventional oranges and “not from concentrate” commercial OJ may not be as clean as you think. Check out these surprising facts about conventional oranges:

1. Florida oranges are dyed.

We know. What? According to an article from Forbes.com on why we love colored foods, Florida farmers have been spraying conventional oranges with a coloring called “Citrus Red 2″ since the 1950s. The article says that due to Florida’s climate, oranges tend to take on more chlorophyll, which turns them green. The fruit is sprayed to give it that bright orange color we’ve come to associate with fresh oranges. Problem is, The International Agency for Research on Cancer classifies Citrus Red 2 as “2B carcinogenic,” meaning it’s possibly carcinogenic to humans.

2. Your oranges may not be from Florida—and that’s not good.

As many as one in three glasses of OJ contain oranges from Brazil, not The Sunshine State. You’d think that would get rid of the dye problem, but in fact, last January, the FDA halted imports of Brazilian oranges (including those used to make Minute Maid and Simply Orange) after it found out that farmers were spraying orange trees with carbendazim, a fungicide that is not approved for use by the Environmental Protection Agency. Although not tested on humans, high doses of carbendazim led to stillbirths, hormone fluctuations and reduced fertility in female mice.

3. “Not from concentrate” orange juice contains flavorings.

In her book, Squeezed: What You Don’t Know about Orange Juice, author Alissa Hamilton details the process that most commercial “natural” and “not from concentrate” orange juice goes through before it hits the grocery store. Hamilton says this type of orange juice is put in aseptic storage, which strips the juice of oxygen “so it doesn’t oxidize in the million gallon tanks in which it can be kept for upwards of a year. When the juice is stripped of oxygen, it’s also stripped of flavor-producing chemicals. Juice companies therefore hire flavor and fragrance companies…to engineer flavor packs to add back to the juice to make it fresh.” Those flavors don’t appear on the label because they’re made from orange byproducts.

4. You can still get good OJ if you know what to look for.

Try to buy organic orange juice, and get fresh-squeezed from your favorite juicery or brunch spot. If you really love your OJ, you might want to invest in a citrus juicer.

Orange you glad you read this article?

Photo by AudreyJM529

Tasty Trivia Can you guess these weird fruits and vegetables?

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Once again, it’s time to play Guess That Fruit or Veggie! Think you know your produce? See if you can figure out what these exotic picks are.

(Stumped? Scroll down for the answers!)

1. _ _ _ _ _

Akebi

2. _ _ _ _ _ _ _ _

Samphire

3. _ _ _ _ _

Salak

4. _ _ _ _   _ _ _ _ _

Noni fruit

1.  The bright purple akebi fruit has a short growing season, appearing on wild vines in northern Japan for just a few weeks in the fall. The fruit is ripe when one end pops open, exposing sweet, gooey flesh that can be slurped up along with the seeds. The slightly bitter rind can be prepared like a vegetable.

2. Samphire is a resilient vegetable that resembles seaweed, and is often called “sea asparagus.” The rugged plant grows in marshes and in rocky regions near the ocean, and its salty flavor makes an excellent complement to fish dishes. Try it sautéed or pickled in a salad.

3. The fruit of the salak tree grows in clusters at the base of the short-stemmed palm, and is also known as “snakeskin fruit,” due to its scaly appearance. Peel it by pinching the tip and pulling away the skin to reveal three large lobes containing inedible pits. The edible flesh tastes sweet and acidic, with a dry, crunchy texture. But beware: a careless peeler can cut a finger on the sharp scales.

4. The plant of many strange nicknames (“cheese fruit” and “dog dumpling” are just two) is known as noni fruit in its native Hawaii.  The juice of the unusual-looking fruit is thought to have many medical benefits and is used to treat menstrual cramps, bowel irregularities, and urinary tract infections. The tree that produces this fruit is in the coffee family.

Know any weird fruits and vegetables we haven’t mentioned? Leave them in the comments!

Main photo by Family O’Abé; Photo 1 by misawakatsutoshi; Photo 2 by Denna Jones; Photo 3 by Vidya Crawley; Photo 4 by mmmavocado

Is Canola Oil Healthy? Get the truth about whether this oil is good for you or not.

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Dear Clean Plates,

A chef friend of mine told me he uses canola oil because it has a high smoke point, and is flavorless. I’ve even seen it listed on menus as “healthy.” But other friends tell me it’s dangerous. What’s the truth?

Sincerely,

Oil Mixed Up

Dear Oil,

Canola oil does have a high smoke point, which is a good thing when cooking; once oil starts smoking, its structure changes, and smoke means it’s becoming carcinogenic. But the reason canola oil’s smoke point is high is also a negative. Most canola is highly processed via solvent extraction, which involves high temperatures that destroy the oil’s nutrients.

So, what is canola? It was developed in Canada in the 1970s by cross-breeding rapeseed plants (they’re related to mustard seed), and dubbed “canola” after the words “Canadian oil.” (Also, the word “rapeseed” didn’t sound appealing to most consumers.) Canola was bred to be low in saturated fats—it contains the least of any common cooking oil—and low in erucic acid, a potentially harmful component that naturally occurs in rapeseed, and that has been linked to heart lesions in lab animals. While there is still some erucic acid present naturally in the canola plant, only 2% or less is allowed to be present in the canola on your supermarket shelf.

To us, the most concerning thing about canola oil is that it packs 21% omega-6 linoleic acid (olive oil has 9%, and coconut oil has 2%). High intakes of omega-6 linoleic acid (polyunsaturated fats) have been linked to inflammation, heart disease, cancer, obesity and many other illnesses. Why: when these fats are exposed to heat, light and pressure, they become oxidized, which increases disease-promoting molecules called “free radicals” in your body.

If you still prefer canola because the tastes of better-choice oils like olive, macadamia nut, or aroma-free coconut oil are too strong, look for cold-pressed, organic, non-GMO canola oil, but remember that cold-pressed oils have lower smoke points. Also, know that even though it may be listed as “free of trans-fats,” canola oil can still contain up to half a gram per serving (check the ingredients to ensure nothing is listed as “hydrogenated” or “partially hydrogenated”), so use it sparingly.

For more info about healthier oils, click here!

Photos courtesy of CanolaInfo.org. Thanks to Ashley Spivak for her research.

4 Food Freebies Grab these free items for food fans.

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Whether you’re low on dough or just enjoy a good bargain, it’s fun to get something for nothing. We’ve foraged the web for four freebies that will inspire you to eat cleaner.

1. An ounce of prevention. “Let thy food be thy medicine and thy medicine be thy food” declared Hippocrates, the founding father of modern medicine. Could the right foods heal you? Find out with the documentary Food Matters, featuring raw food proponent David Wolfe and more nutrition celebs.

2. Lettuce eat. Want to eat more seasonal, farm-fresh food? Locavore is a free app that pinpoints the farms, farmers’ markets and CSAs nearest you. Find out what’s in season, get recipe suggestions, and share your finds on Facebook & Twitter.

3. Frankenfood. Concerned about GMOs? Did you know that 90% of GMOs grown belong to Monsanto, the controversial company that also manufactures the world’s best-selling herbicide? The World According to Monsanto is a documentary exploring the history and global impact—and connection to the US government—of this powerful biotech and chemical company.

4. Label it. Free Range, Certified Humane, Fair Trade, Non-GMO… ever wonder what those labels really mean? With the Label Lookup app, you can research about 200 product label claims to make more informed choices while you shop.

Feel free.

Money image by TaxCredits.net

Raw Bar: 7 Healthier Snack Bars

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We’re big proponents of fresh food. But sometimes on the go, you need something quick and easy, like a snack bar. Some are frankly no better than candy bars, but others can be nutrient powerhouses. At Natural Products Expo West, the world’s largest natural and organic products trade show, we hand-picked a selection of bars that are organic, raw, non-GMO, gluten-free, soy-free, dairy-free, wheat-free, trans fat-free, and with little to no added sugars:

BluePrintBar. The makers of the celeb-favorite fresh-pressed juice cleanse have created a line of rich, chewy bars. Our editors loved the Cashew Date and the Lemon Almond Cashew Date bars. They’re made with fruits, nuts, and nothing else.

Bites of Bliss Superfood Bites. We enjoyed the strong pineapple flavor and sweet chewiness of the Pineapple/Coconut bar, also made with organic chia seeds, dates and walnuts. Other tasty flavors include Goji Berry and Carob/Almond Butter.

Go Raw. Dense with sprouted organic seeds, these small, thin, slightly crunchy bars are tasty and not overly sweet; the Live Granola flavor has crispness, while the Real Live Apricot is more like fruit leather with seeds.

Raw Rev 100. These mini, 100-calorie bars taste almost like fruity nougat with lots of seeds. Sweetened with organic agave nectar, the bars come in flavors like Cherry Chocolate Chunk and Chocolate Coconut Bliss.

Thunderbird Energetica. Made with mostly organic ingredients and packaged in a compostable wrapper, these energy bars feature flavor combos like Cherry Walnut Crunch, Cashew Fig Carrot and Cacao Hemp Walnut. Our taster liked the crispy buckwheat groats and sweet-and-salty flavor.

Evo Hemp. Packed with protein- and essential fatty acid-rich hemp, these nutrient-dense bars, which also contain fruits and nuts, come in flavors like Mango Macadamia, Pineapple Almond and Cashew Cacao—and are packed in compostable wrappers.

Lärabar. Though not organic or completely raw, Larabars are non-GMO certified and made with whole foods such as unsweetened fruits, nuts and spices. Widely available and easy to find at your local market, favorite flavors include Coconut Cream Pie, Cashew Cookie and Cherry Pie, which tastes like sour cherry.

We’re raisin’ the bar.

4 Healthy Breakfast Alternatives to Cereal

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When you think of breakfast, do you picture a bowl of cereal drenched in milk? This sweet treat wasn’t always a staple of Americans’ first meal.

During the Civil War era, a group of Seventh Day Adventists invented the first ready-to-eat cereal—a combination of graham flour and water that had to be soaked overnight in milk—as an answer to the growing dyspepsia epidemic in America (a chronic digestion problem thanks to the day’s unhealthy diets). John Harvey Kellogg caught wind of the invention and ran with it, rolling out the wheat cereal into a flaky sheet that was the precursor to today’s cornflakes.

Clean Plates founder Jared Koch believes that even “healthier” cereals are highly processed, but “we’re culturally conditioned to think they are the ideal breakfast food. The reality is, you can eat any food for breakfast.”

Take an international trip through four tempting alternatives to processed cereal:

1. Switzerland: Bircher Muesli
This is a cross between our oatmeal and parfait, minus most of the sugar. Introduced in 1900 by the father of the raw food movement, Maximilian Bircher-Brenner, Bircher muesli is an all-raw mixture of whole grains, nuts and dried fruits, soaked in a combination of juice, grated apples and yogurt and refrigerated overnight. When you’re muesli shopping, look for more traditional options that don’t contain added sugars and preservatives, or make your own with rolled oats, nuts, seeds, and fruits.

2. China: Congee
The consistency of China’s basic breakfast food is somewhere between porridge and grits. Although the recipe is nearly the same across the country—rice slow-cooked in water—there are endless options for topping and customization. Think vegetables, herbs, and even fish or hard-boiled or fried eggs. For a yet healthier version, try making it with brown rice.

3. Israel: Shakshuka
The New England Journal of Medicine’s recent study about the advantages of the Mediterranean diet is reason enough to try shakshuka (shock-SHOO-ka), the typical Israeli breakfast dish of eggs poached in spicy tomato sauce. In Israel, it’s often served alongside a cooling green salad and spreads of low-fat yet flavorful white cheeses.

4. Japan: Miso soup with natto and fish
The typical sushi side dish in America is Japan’s power breakfast. Loaded with minerals and amino acids, it’s often eaten with rice, fish, or natto (protein-packed fermented soybeans), and green tea to wash it all down. Although the combination may be unfamiliar to the Western palate, it’s a soothing, nutritious start to the day.

Photograph by jules:stonesoup

5 Healthier St. Patrick’s Day Foods

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If the thought of artificially dyed bagels, cupcakes and beer makes you feel a little, er, green, you’re in luck: we’ve found five festive, Clean Plates-approved choices for St. Patty’s.

Cabbage. Boiled? No need! For a real treat, ferment it into sauerkraut—your cabbage will come alive with gut-friendly nutrients, enzymes and probiotics. Try our easy recipe for Home-Fermented Sauerkraut (below), from The Clean Plates Cookbook. The cruciferous veggie can help prevent cancer, support the digestive tract, is anti-inflammatory, and packed with vitamin K, vitamin C and antioxidants.

Organic potatoes. The traditional tubers are a good source of vitamin C, vitamin B6, copper, potassium, manganese, and fiber. But no matter how you cook them, it’s important to avoid conventionally grown potatoes. These root vegetables are heavily sprayed, says Clean Plates founder Jared Koch, so they may contain a lot of pesticides and fungicides.

Dark beer. You can give in to a Guinness. Dark beer actually beats pale beer in iron (an essential mineral that helps carry oxygen to our blood cells) and antioxidants (which help reverse cellular damage). It also absorbs more slowly into the bloodstream, making it less disturbing to your blood sugar level.

Corned beef. If you want to indulge in a little corned beef, which is a source of iron, protein, zinc and B vitamins, make sure it’s sustainable, organic or, ideally, from a grass-fed cow, which tends to be lower in fat and higher in vitamin E. Remember, though, that if you buy corned beef pre-made, the curing process means it may contain nitrates and higher levels of sodium than plain beef.

Green veggies and fruits. Nothing brightens a St. Patty’s Day plate more than greens: kale, broccoli, Brussels sprouts, spinach, parsley, cilantro, collards, even kiwis. Eat your greens, and lots of them.

Home-Fermented Sauerkraut

from The Clean Plates Cookbook

Makes 4 to 5 cups

10 tsp. fine sea salt, divided (see below)
2 lbs. green cabbage, cored and shredded finely
1 to 2 Tbsp. flavoring ingredients (see below)

In a bowl or measuring cup, combine 5 teaspoons of the salt with 4 cups of lukewarm water, stirring to dissolve the salt. Set aside to cool to room temperature.

Meanwhile, in large mixing bowl, combine the cabbage, the remaining 5 teaspoons of salt, and flavoring ingredients, if you like, stirring to thoroughly combine. Transfer to a large, nonreactive container, packing it down. Let stand for 15 minutes, so the cabbage can release some of its juices.

Check to see if the juices are enough to cover the cabbage. If not, add enough of the salt water mixture to cover. Cover the top of the cabbage with a double layer of cheesecloth, tucking it in at the edges. Set a plastic, glass, or ceramic plate on top of the cabbage, ideally one that fits just inside the container, to keep the cabbage submerged. Place something heavy on top of the plate, such as a bowl or a lidded jar filled with water. Cover the entire setup loosely with a clean kitchen towel and set it aside in a cool place (no warmer than 75°F) for 3 to 6 weeks, checking the sauerkraut a few times a week to skim any foam from the surface and rinse the plate. When the bubbling stops, the fermentation is complete and the sauerkraut is done, although you can taste it any time during the process, and if it’s done to your liking, it’s done.

Transfer the sauerkraut to an airtight container and store it in the refrigerator.

While our preference is for you to always use fine sea salt, in this recipe it’s especially important—”regular” or iodized table salts have additives that can affect the fermentation process.

Ways to Flavor Your Sauerkraut

Although it’s not necessary to add any flavoring ingredients, if you like, you can add 1 to 2 tablespoons of whole spices, just one or a combination. Here are a few ideas:

• Peppercorns
• Juniper berries
• Caraway, fennel, cumin, coriander, dill, celery, or anise seeds
• Bay leaves
• Cinnamon sticks
• Whole cloves or allspice

5 Food Freebies

Photo by Shinya Suzuki

Whether you’re low on dough or just enjoy a good bargain, it’s fun to get something for nothing. We’ve foraged the web for five freebies that will inspire you to eat cleaner.

  1. Through thick and thin. One hundred pounds overweight, on steroids and suffering from an autoimmune disease, Joe Cross is Fat, Sick & Nearly Dead—and losing hope. Having tried conventional medicine, Joe trades his junk food for produce. Watch what happens.
  2. Snack attack. Does it ever feel like you spend your whole paycheck on organic, sustainable groceries? These coupons will help you save on some of your favorite brands. While not all products featured are Clean Plates-approved, you’ll find a variety of independent organic and healthier brands.
  3. Get the glow. We love celebrity nutritionist Kimberly Snyder’s Glowing Green Smoothie. Packed with more than three cups of dark leafy green veggies—more than many people eat in a week—this alkaline drink can energize you and, Snyder’s celeb clients say, help you achieve beauty from the inside out. Grab the recipe here.
  4. Shop right. Wish you could hire a nutritionist to help you make the best choices at the grocery store? With ShopWell’s Healthy Diet & Grocery Food Scanneryou can scan product barcodes and find out if they’re a match for your needs. Avoid ingredients you don’t want, and get suggestions for healthier foods. ShopWell can also help you manage your weight and conditions such as diabetes, high blood pressure and gluten intolerance.
  5. Eat clean. Looking for restaurants with healthier menus? With the Clean Plates app, you can browse our database of dining options for organic and sustainably sourced meats; vegan and vegetarian picks; gluten-free options, and naturally sweetened desserts. Available for NYC, LA and Austin.

Free your mind.

Photo by Shinya Suzuki