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Kitchen Chat and more…
Kitchen Chat and more…
You hear the term “Eat the Rainbow” all the time (especially from us!) but why not “Drink the Rainbow?” Liquid plants are more bioavailable and hydrating than their food counterparts and an amazing way to boost your body with phytochemical, plant power!
The other wonderful thing about all these recipes is they are tasty on their own and can be kicked up a notch with 2 oz of your preferred liquor. We generally recommend clear liquors like vodka, gin or blanco tequila to lessen the hangover load. These recipes all feature 2 oz of 80 proof spirits and those calories are included in the count. But you can take it own and 128 calorie with it and enjoy these as zero proof cocktails for the sober curious.
Whether it’s a holiday or happy hour, these recipes will dazzle your friends and you can leverage the fun nutrition facts to impress your friends and family.
Have fun! These recipes are not only excellent as is, they are also a starting ground to stock your Rainbow Bar. Once you have all your ingredients and get used to the quantities, have fun with it! Play mix and match and please share your inspired creations with us!
Most of these recipes call for an ounce of honey citrus syrup. This is a more flavorful and boasts more health benefits than traditional simple syrup and is very simple to make. Just mix together 2 oz honey, 1 oz lemon juice, 1 oz lime juice, 4 oz water and 1/2 teaspoon of cinnamon and add to a sauce pan and bring to a simmer to melt the honey and bind the flavors. This recipe makes 8 oz total, so adjust accordingly. You can store in a mason jar in the fridge for weeks and it adds 25 calories per oz anytime you use it.
Directions: Add watermelon to a blender to make the juice. It’s delicious and easy! Fill a mason jar 1/2 with ice, top with watermelon juice, lime juice, vodka and stir with a straw and garnish with fresh mint.
Directions: Add orange juice and cinnamon to the bottom of a mason jar and mix well. Fill 1/2 the jar with ice, top with champagne, soda water and stir with a straw and garnish with an orange wheel.
Yellow: Sweet Citrus Spritzer (151 Calories)
Directions: Add honey citrus syrup and vodka to the bottom of a mason jar and mix well. Fill 1/2 the jar with ice, top with champagne, soda water and stir with a straw and garnish with an orange wheel.
Directions: Add cucumber juice, vodka, ginger, honey citrus syrup to the bottom of a mason jar and mix well. Fill 1/2 the jar with ice, top with soda water and stir with a straw and garnish with a cucumber wheel.
Fun Facts: This cocktail is actually perfect for the morning after because it has:
Directions: Add beet juice, vodka, orange juice, honey citrus syrup to the bottom of a mason jar and mix well. Fill 1/2 the jar with ice, top with soda water and stir with a straw and garnish with a cucumber wheel.
Fun Facts: Beets are trending as a superfood in 2019 because they are:
Want to see CCK Founder Teresa mix these up live on San Diego CBS8 Morning Extra? Click here!
Having a Seasonal Breakfast Casserole first thing in the morning is a great way to start the day, but who has time to cook up a fresh batch of eggs and veggies every morning?
That’s why this breakfast casserole idea works so well. You can whip it up quickly on Sunday morning and store leftovers in single serve containers to use all week long.
All it takes is a few simple, natural, whole ingredients! With a little time and attention you can make something on the lighter side, yet still filling that you’ll be excited to eat and proud to serve!
By no means are these veggies the only things you can toss in here. The list of what you can toss in here is endless, which makes it the perfect dish to serve year round and you can fill it with the most seasonally delicious produce.
And if you’re a vegetarian, skip the sausage! Let the eggs and almond milk be the canvas for your seasonal breakfast casserole! Here are some quick ideas if you’re looking for a good starting ground based on the seasons.
Filling your casserole with at least two to three different veggie is a great way to load it with color, flavor, fiber (making it more filling) and of course, health boosting phytochemical power! The eggs provide some protein, but if you’re looking to boost the protein content, here are some great ideas:
If you want to give your casserole a luxurious and decadent feel, try adding any one of these flavors. But beware, all these flavors are not as interchangeable as the proteins and produce listed above!
This casserole deceptively low calorie but nutritionally dense with micro and macronutrients. The entire dish looks like it should feed 9 based on aesthetic serving size, but then it would be too low calorie to serve as a meal. The entire dish, with the recipe as listed is only 4 servings. Get ready to be very, very full! Based on 4 servings, you can count on:
The dish is also high in phosphorus and selenium. FYI, I just read about a study from Diabetes Care the other day while working on my CPT recertification, that people with high levels of selenium were less likely to develop type 2 diabetes.
Or, of course, you can always add breakfast to your order from our kitchen and we’ll cook, pack it and deliver it to your door!
I gotta tell you, as a holistic nutritionist and a plant advocate, not much is more frustrating to me than the confusion surrounding carbohydrates. I could probably write a book on the subject, but I’m sure you don’t have time for that today, so let me boil this down…
If you’re confused and have jumped on and off the low-carb, no carb train, I can’t say that I blame you. It’s down right confusing!
How in the world can that ALL be true?
So without getting to into the weeds on this, you can trust that an unprocessed, colorful carbohydrates are not the problem today. Overly refined and processed, white carbs are.
Here’s a quick cheat sheet to help seal the deal today:
EAT: Raw fruit in natural form (think whole peaches, not canned peaces in syrup), vegetables (even starchy ones come with good nutrition), whole grains (brown rice, quinoa, farrow), legumes (beans, lentils, peas), nuts and seeds.
SKIP: Fruit juice (just eat the fruit and get the fiber), soda, energy drinks (idk even if they are sugar free), white bread, white rice, pastries, cookies, cakes, candy, ice cream, fried potatoes, chips, crackers.
It’s not to say a healthy diet doesn’t also have a little room for the occasional low quality carb. But the more good ones you eat and the less bad ones you don’t, the better you will feel.
And personally, I’m sick and tired of popular diets villainizing our plant based, good for you carbs and shaming people into cutting them out. Nobody got diabetes from eating too many veggies, whole grains and nothing else. Our quinoa is not the problem.
Please join me in the Veggie Movement. Please enjoy eating your fruits, veggies, whole grans and legumes in peace and feeling healthy, happy and well!