Healthy Quarantine Meal Packs

As it looks now, the COVID-19 Quarantine lifestyle is here to stay for a bit. And while that is frustrating and frightening for many of us, it can also be a time to continue to welcome the downtime, reflect and dig into taking care of your body. We know as well as anybody that the grocery stores are not fun, and maybe plant forward cooking isn’t your jam. But if you want the benefits of from scratch, veggie heavy, delicious meals, we’d love to load you up with a Healthy Quarantine Meal Pack!

Stay in. Stock up. And SAVE!

We run an a la carte menu and our order minimum is just $30. But if you want to load up your orders during quarantine and spend less time shopping and cooking, we want to help you save some money too!

What is a Healthy Quarantine Meal Pack?

When you order a minimum of 10 entrees and 5 breakfasts per week, we’ll apply a 15% discount to your entire order as we limp through this quarantine process. Our family meals are also included in this deal! Three of our family portions are equal to 12 meals and are about the same cost. If you’re eating from home anyway, dishing out servings from a family container can make plenty of sense.

Why would I want to order a Healthy Quarantine Meal Pack?

Sooo many reasons, but we’ll list the top 5 here:

  1. EASE: You don’t have to plan, shop, cook or clean. One order and your fridge is full!
  2. TIME: How much time do you spend shopping or in the kitchen? What else could you create with that time?
  3. HEALTH: Now is the time to fuel yourself with high quality, plant forward nutrition to keep your body running well and your immunity strong. We cook food that works like preventive medicine and truly has healing power.
  4. SAVINGS: You’re going to save money, this discount is pretty significant on large orders so use it to your advantage!
  5. SUPPORT:  We are a very small, very local business and we are grateful we are able to continue our operation during this difficult time. All the revenue from your orders goes right back into the San Diego economy to purchase ingredients, pay wages, rent and more.

How do you place your Healthy Quarantine Meal Pack Order?

It’s as easy-peasy as placing any order in our system!

If you are a new client:

  1. If you don’t have an active subscription, click on start order and select the flexible subscription plan.
  2. Select a minimum of 10 entrees (or 3 family meals) and 5 breakfasts. But feel free to add more, as the discount applies to the entire order.
  3. Enter your zip code to identify your pick-up and delivery options, choose what’s best for you.
  4. At the check out screen, enter the code QK15 in the discount field at checkout to take 15% off your entire order.
  5. Enter your payment information and complete your order.
  6. That’s it, you’re done! You’ll automatically receive an order receipt and we’ll take care of the rest!

If you are a current client:

  1. Start your order selection like normal.
  2. Select a minimum of 10 entrees (or 3 family meals) and 5 breakfasts. But feel free to add more, as the discount applies to the entire order.
  3. Click through to the check out screen and enter the code QK15 in the discount field at checkout to take 15% off your entire order.
  4. Confirm your order and you’re all set! Remember, you have until Friday at 1pm to make any changes.

We hope that our Healthy Quarantine Meal Pack promotion offers a win win for everyone!

 

Please don’t hesitate to call/text our customer service line at 858-304-7632 or send an email to teresa@cleanandcolorfulkitchen with any questions at all! We look forward to cooking for you soon!

Healthy Recipe: CCK Plant Powered Bowl

You may not always have the time to cook, but when you do, our Original Plant Powered Bowl is a delicious option and a great meal to make at home with your family! These veggies and other ingredients are not particularly difficult to locate and can be found at just about any grocery store, year round.

The white bean sauce may sound odd, but if you haven’t had it, trust us, you’ll love it! Navy beans are a great way to create a rich, creamy sauce that is not only vegan, it’s also high in fiber and protein!

Bon Appetite!

Plant Powered Bowl Ingredients:

  • 2/3 lb Purple Potatoes
  • 1 Large Bunch of Kale
  • 1 2/3 lbs Carrots
  • 1 lb Broccoli
  • 1 Large Red Onion
  • 1/4 cup Olive Oil
  • Spray Oil
  • 1/2 tsp Ground Cumin
  • 2 tsp Salt
  • 1/2 tsp Black Pepper
  • 2 cups Cooked Garbanzo Beans
  • 2 Tbsp Brown Sugar
  • 2 tsp Chili Powder
  • 1 tsp Salt

Veggie Preparation & Cooking Instructions:

  1. Vegetable Prep: Wash potatoes and cut into about 1″ pieces. Remove the broccoli stalk and cut into 1″ florets. Rinse kale and let dry. Remove stems and tear into 1″ pieces. Cut ends off the onion, cut in half to remove outer layers and then slice into crescents. Peel carrots and cut into 1/4″ thick medallions. Pro Tip: A mandoline can speed up this process a lot and is also great for the potatoes.
  2. Vegetable Roasting: Preheat oven to 400. Mix together cumin, salt and pepper. Using 2/3 of the olive olive oil but without mixing the veggies together, coat the carrots, potatoes and broccoli then season by tossing in the spice mixture. Roast carrots and potatoes for about 10 minutes, remove and toss and return to oven with the broccoli for an additional 10 minutes. Spray the Kale and red onions with oil and season with remaining spices and roast for 7-10 minutes, until crispy.
  3. Cooking the Chickpeas: Strain and rinse the chickpeas. Heat a skillet and coat the chickpeas in remaining olive oil, brown sugar, chili powder, 1⁄2 tsp salt and add to a heated skillet. Cook and stir occasionally, about 8 minutes. They may look burnt, but they aren’t.

White Bean Sauce Ingredients:

  • 1 cup White (Navy) Beans
  • 1 Tbsp Apple Cider Vinegar
  • 1/2 Tbsp Olive Oil
  • 1/2 cup Water
  • 1 tsp Salt
  • 1/2 tsp Black Pepper
  • 1/2 tsp Ground Cumin

Sauce Preparation:

  1. Add all ingredients to a blender and blend on high until well combined.

Plating Instructions:

Divide cooked veggies into 6 equal portions and top with 1/6 of the sauce. Enjoy! You can also store this in 6 single serve, air-tight containers for the rest of the week in the refrigerator!

Nutrition per serving: 439 Calories, 16g Protein, 17g Fat, 16g Fiber, 18g Sugar.

In Summary…

Plant forward cooking isn’t hard, it’s just tedious and time consuming. Which, if you have the time is a great way to pass it! If you don’t, or you don’t enjoy it, we’re always here for you too. Our menu changes weekly and orders received by Friday at 1pm are ready for free pick-up or delivery starting Sunday at 6pm.

 

Easy Vegan Meal Prep: Stuffed Red Peppers

Being a vegan or vegetarian has its upside in terms of health, supporting a healthy planet and of course by protecting our furry friends. It can however, pose a small problem when you’re looking for high powered, delicious and still easy vegan meal prep recipes.

If you don’t have time to meal prep for yourself, that’s why we’re here and that’s why we cook these Vegan Stuffed Red Peppers every 5-6 weeks as a part of our plant forward menu. But if you do have time to cook, then you’re in luck because today, we’re sharing the recipe!

These ingredients are easy to find, inexpensive and this recipe is super easy to follow. The meal when it’s finished, is beautiful, plant forward and sure to impress your friends, family and coworkers!

Easy Vegan Meal Prep: Stuffed Red Pepper Ingredients

Stuffed Pepper

  • 1 cup Dry Quinoa
  • 1 cup Dry Black Beans
  • 1 cup Fresh Corn Kernels
  • 1 ½ cups Salsa Fresca
  • 2 Tbsp diced Fresh Cilantro
  • 3/4 tsp Cumin
  • 2 ¼ Tbsp Lime Juice
  • 3/4 tsp Kosher Salt
  • 2 Large Red Bell Peppers (or 4 Small)

From Scratch Red Pepper Dressing

  • 1 Medium Red Bell Pepper
  • 3 Tbsp Olive Oil
  • ½ tsp Kosher Salt
  • ¼ tsp Garlic Salt
  • 1-2 cloves of Garlic
  • 1 ½ tsp Lime Juice
  • 1 ½ Tbsp Water

Serves 4: Nutrition per serving: 414 calories, 16g protein, 11g fat, 13g fiber, 9g sugar

How to Make the Stuffed Red Peppers

  1. Rinse and soak beans overnight. Rinse and boil for an hour, drain and rinse.*
  2. Add quinoa to sauce pan with 2 cups of water. Cover and cook until quinoa is soft and water is absorbed, about 15-20 minutes.*
  3. Shuck the fresh corn and remove kernels with a knife*.
  4. In a large bowl, add cooked beans, quinoa, fresh corn, salsa fresca, cilantro, cumin, lime juice and salt. Mix well to combine.
  5. Slice the bell peppers in half and remove stem, core and seeds. Fill the peppers with the quinoa blend.
  6. Add all sauce ingredients to the blender and blend until smooth. Final season to your taste. Poor over peppers just before serving.

*All these steps can be done in bulk and leftovers can be frozen in single serve containers for up to 2 months. 

Nutrition Comparison: Vegan Stuffed Red Pepper vs. Traditional

To boost the nutrition of this dish and not cut any flavor, we made these three Clean & Colorful upgrades to a traditional stuffed pepper.

  1. We used a quinoa and black bean blend to bring your protein versus ground beef as you traditionally find. Check out the difference it makes in cutting fat and adding fiber below!
  2. We top our Stuffed Red Peppers with a to-die for, also vegan red pepper dressing versus traditional cheddar or mozzarella cheese. We’re adding more antioxidants, healthy fats and fiber instead of saturated dairy fat. Your gut will thank you!
  3. We swapped traditional processed white rice for quinoa, delivering a 300% increase in fiber and 67% more protein!

Nutrition Facts (per serving) Summary

  • 414 vs. 540 = 23% fewer calories
  • 11g vs. 43 = 74% less fat (mostly all saturated fat)
  • 13g vs. 3.3 = 300% more fiber
  • 100% Plant Protein

If you’re looking for a  delicious and easy vegan meal prep recipe, you should bookmark this page right now!

Reminder: If you want us to cook for you, check out this week’s menu and place your order before Friday at 1pm!

Drink the Rainbow: Healthy Inspired Cocktails

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!

To Booze or Not to Booze — A Serious Question!

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.

When and How to Use these Recipes

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!

The Honey Citrus Syrup Recipe

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.

Red: Watermelon Cooler (187 calories)

  • 6 oz Watermelon Juice (4 oz by weight)
  • 1 oz Lime Juice
  • 2 oz Vodka
  • 1 cup Ice
  • Garnish Mint Leaf

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.

Fun Facts:

  • This drink is hearty, refreshing and hydrating and is an excellent welcome or post meal drink with drink 1g protein and 1g fiber!
  • Watermelon is an antioxidant power house loaded with vitamins A & C and it gets its pinkish/red color from lycopene, a carotenoid in most reddish fruits and veggies.
  • Its strong antioxidant features prevent and repair cell damage and also associated with reducing blood pressure.
  • Can blend extra mint into the juice if desired.

Orange: Skinny Mimosa on the Rocks (88 Calories)

  • 3 oz Champagne
  • 3 oz Orange Juice
  • 3 oz Soda Water
  • ½ tsp Cinnamon
  • 1 cup Ice
  • Garnish: Orange Wheel

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.

 

Fun Facts:

  • This is an excellent morning beverage and the cinnamon adds great flavor.
  • Adding soda water thins it out and cuts sugar and alcohol making it a hydrating beverage you can drink all day long.
  • Use fresh squeezed OJ vs from concentrate or boxed, because it will have about ½ the sugar and twice the flavor.

Yellow: Sweet Citrus Spritzer (151 Calories)

  • 1 oz Honey Citrus Syrup*
  • 2 oz Citrus Vodka
  • 6 oz Soda Water
  • 1 cup Ice
  • Garnish: Lemon Wheel

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.

Fun Facts:

  • The honey simple syrup is easy to make and superior to traditional simply syrup not only in flavor but because honey itself has more naturally occurring antioxidant benefits than sugar itself.
  • There is also added vitamins from the citrus juice and the antimicrobial and blood glucose support from the cinnamon.

Green: Cucumber Detoxifier (165 Calories)

  • 3 oz Cucumber Juice
  • 1 tsp Grated Ginger
  • 2 oz Vodka (or Gin is good too!)
  • 1 oz Honey Citrus Syrup
  • 3 oz Soda Water
  • 1 cup Ice
  • Garnish Cucumber 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:

  • Honey to restore blood sugar levels.
  • Ginger to also sooth a queasy stomach.
  • Cucumber juice is naturally hydrating and comes with B vitamins and electrolytes to replenish essential nutrients the body lost.
  • This beverage in water content, supporting rehydration.

Indigo: Beet Your Berry Heart Out (190 Calories)

  • 1 oz Beet Juice (3 oz Beet juiced)
  • 1 oz Honey Citrus Syrup
  • 2 oz Orange Juice
  • 2 oz Vodka
  • 3 oz Soda Water
  • Garnish: Berry Skewer

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:

  • Loaded with vitamins and minerals (including Ca and Fe) and are a good source of fiber.
  • Packed with antioxidant and anti-inflammatory powers from Carotenoids (mostly beta carotene) and betalains, which give it its brilliant color.
  • Full of Boron, some call it nature’s Viagra.
  • Contain Betaine, which fights depression and spots a dose of tryptophan, known for making you happy.
  • Berries are always a superfood because of their potent antioxidant and polyphenol content and top this drink off with 1.5g protein and 2.3g fiber!

Want to see CCK Founder Teresa mix these up live on San Diego CBS8 Morning Extra? Click here!

Cheers!

 

How to Make a Seasonal Breakfast Casserole

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!

Seasonal Breakfast Casserole

  • 1 zucchini, shredded
  • 1 yellow (Summer) squash, shredded
  • 1/4 onion, shredded
  • 1 red pepper, diced
  • 1 sausage link, chopped
  • 1 cup spinach, chopped
  • 1/2 cup cheese, shredded
  • 1 oz parmesan cheese
  • 4 egg
  • 1/2 cup light almond milk
  • 1 tsp salt
  • 1/2 tsp black pepper

Directions:

  1. Spray a pan with nonstick cooking spray.
  2. Add chopped and shredded veggies and optional sausage.
  3. Whisk together eggs, salt, pepper and milk in a small bowl and pour on top.
  4. Bake at 375 for 40-45 min.
  5. Remove, top with cheese serve immediately or package in single serve containers to last all week long!

Other Breakfast Casserole Filling Ideas:

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.

Summer Produce Filling Ideas

  • Beets (pre-roasted and diced)
  • Bell Peppers (diced)
  • Corn
  • Eggplant (pre-roasted and diced)
  • Green Beans (diced)
  • Jalapeno Peppers (diced)
  • Peas
  • Tomatoes (diced)

Fall Produce Filling Ideas

  • Acorn or Butternut Squash (pre-roasted and diced)
  • Broccoli (finely chopped)
  • Brussels Sprouts (shredded)
  • Cauliflower (finely chopped)
  • Jalapeno Pepers (diced)
  • Mushrooms (sliced)
  • Swiss Chard (shredded)

Winter Produce Filling Ideas

  • Brussels Sprouts (shredded)
  • Collard Greens (chopped)
  • Kale (chopped)
  • Sweet Potatoes (pre-roasted and diced)

Spring Produce Filling Ideas

  • Asparagus (blanched)
  • Broccoli (finely chopped)
  • Collard Greens (chopped)
  • Corn & Peas (frozen if you’d like!)
  • Green Beans (chopped)
  • Swiss Chard (shredded)

More Delicious Protein Filling Ideas

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:

  • Bacon or Turkey Bacon
  • Cooked Quinoa
  • Cooked and Cubed Ham
  • Black Beans
  • Roasted Chicken
  • Grilled Shrimp

More Delicious & Decadent Filling 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!

  • Feta Cheese
  • Smoked Salmon
  • Chunky Salsa
  • Artichoke Hearts
  • Sun Dried Tomatoes
  • Caramelized Onion
  • Fresh herbs like Chives, Fennel,  Basil, Thyme, Tarragon

Breakfast Casserole Serving Size and Nutrition

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:

  • 250 calories
  • 3g fiber
  • 16g protein
  • 96% vitamin C
  • 45% vitamin A
  • 28% calcium
  • 11% iron

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!

Seasonal Breakfast Casserole

How to Reduce Food Waste in Your Kitchen

In honor of Earth Day, we wanted to impart some of our experience in reducing food waste. And you can follow many of these simple tips to easily reduce food waste in your own kitchen! Read and share this post or this pretty flyer to help make a difference this Earth Day!

At the core of Clean & Colorful Kitchen’s philosophy are three distinct value propositions:

At CCK, we…

  1. Make food that is good for your BODY
  2. Create it in a way that supports your COMMUNITY
  3. Operate responsibly to protect our ENVIORNMENT

We spend a lot of time talking about these on our Mission and Core Values page, but in this post I wanted to elaborate about our third Value Proposition and the actions we take in our kitchen to support a healthy planet. In addition to shopping and delivering only locally, using minimal amounts of animal protein, sourcing responsible materials and recycling as much as possible, we also do quite a bit to reduce food waste in our kitchen.

5 Tips to Reduce Food Waste in your Kitchen

Many of these actions we take in our commercial kitchen can be transferred directly into your private kitchen as well. And not only will some of these tips protect the enviornment by reducing food waste, but will also save you some money and boost your own personal health. Talk about win-win-winning!

1. Buy only what you need.

What we do:

This might sound obvious, but it’s the most effective way to control your waste and it’s one of the reasons I love our business so much. We don’t buy in advance and guess what our customers want and hope we got it right. We collect orders THEN we shop. This is one of the best ways we prevent food waste because we know exactly what we need and what we’re going to make with it.

What you can do:

Have a plan! Don’t just roll through the grocery store or farmers market and think …. “Um…that looks good” and toss it in the cart. Taking a few minutes (ok, maybe 30, but it’s worth it!) to create a plan for the week will save you time as you shop and of course help reduce your waste. Make a meal plan and shopping list and know what recipes you’re going to cook. If you don’t already have awesome tools to help you with this, might I suggest our DIY Nutrition plan?

2. Store leftovers to extend life.

What we do:

We store leftover veggies like onions and tomatoes in a cool dark place, not the fridge. In the fridge, we store extra veggies unwashed and un-chopped, because moisture tends to increase spoilage and cutting induces oxidation. For leafy greens and herbs, we keep them in plastic with a little paper towel to pull away moisture which can go a long way!

What you can do:

All of what we do, unless you like to wash and chop all your veggies at once. Which is actually a great habit because it increases your likelihood of eating them at all, which is the most important thing. If you do that, be sure to store them in covered containers lined with paper towels.

3. Get creative with your leftovers and be flexible.

What we do:

We do buy full cases of  vegetables to help control costs even if we only need half of it. So what do we do with the remaining half of the case? We get creative! We make soup and smoothie bags (which we can freeze), we mix up our menu based on what we have. Have you ever wonder how and what we decide what to put in our seasonal salads? Or when to make zucchini muffins?

We also play the veggie shuffle. Sometimes you’ll have more colored peppers, sometimes less. Sometimes zucchini noodles, sometimes Summer squash. We still follow the major macronutrient profiles of our recipes, but the color of veggies can change because we remain flexible.

What you can do:

You should totally make soup and/or smoothie bags! Having healthy prepared food in your freezer ready to go is an awesome way to reduce food waste and also improve your health! Win-win! You can also feel comfortable swapping out veggies in your recipes. For the most part, they are low in calorie, high in fiber and interchange well in casseroles, scrambles, salads and pasta.

4. Don’t be afraid to freeze them.

What we do:

This does not happen often, but if we don’t have time to make soups or smoothie bags, we’ll wash it, chop it and put it in the freezer. They won’t defrost well enough for a fresh dish, but they work well in soups and smoothies when we have the time to make them. And believe it or not, produce can live for 8-10 months in the freezer and still maintain nutritional value.

What you can do:

When in doubt, wash it, chop it and put it in the freezer for later. Frozen fruit is always good in the blender and frozen veggies are awesome for soups, pastas and scrambles.

5. You CAN actually use the stuff you think you can’t.

What we do:

That sounds weird but a good portion of the veggie would be lost in the processing of it for consumption. Think carrot peals, stems, leaves, cores, etc. Even though these parts of the veggie are not a good fit to be the star of your main dish, it does not mean we can’t still pull some nutrition out of them. Here are 2 things we do with these less than viable portions of the plants in our kitchen:

  1. Rabbit Bags. No joke. We put all the “waste” in plastic bags and we store them in our walk-in. We are lucky enough to share a kitchen with someone who has access to a farm. Their rabbits love what would otherwise be considered veggie waste.
  2. Veggie Stalk. These are not the tastiest parts of the plant so I wouldn’t include then in our soups, but if all of these parts are properly washed, you can add them to a stock pot with water and let it boil down for a few hours. Strain the chunks (yes, those are eventually discard, but can be composted and we know we pulled every last nutrient out of it) and either use or freeze the stock.

What you can do:

You can totally make veggie stalk! And the more you boil it down, the more dense the flavor and nutrition will be and easier to store in the freezer. Did you know that buying veggie stock can actually be more expensive that beef or chicken? This is a great way to save veggies and money!

You can also of course store your veggies for the rabbits if you know anybody who has one or of course, you can compost. If you don’t have a garden yourself, look for a community garden in your area and see if they accept donations. But skip the citrus and onion peals, they are toxic to some of the worms and bacteria that make the compost magic happen.

Five simple ways you can reduce food waste in your kitchen!

We hope you enjoyed post and found it useful. Please pass it on in celebration of Earth Day and/or any day simply because you love our planet. And don’t feel like you need to do all five, just mastering one can make a difference and every small effort counts!

And as always, if you really don’t want any food waste, remember, you can just order from our kitchen and we will only deliver EXACTLY what you need for the week (and take care of reducing food waste while we’re at it!)!

reduce food waste

CCK’s Eat The Rainbow Directory

Smart Smoothie Recipes

When we advocate eating more plants and all five colors everyday, often our clients jump right to the blender to boost health, shed pounds and increase energy. And while well put together smoothie recipes can be delicious, satisfying, excellent exercise recovery and a great ways to pack in the micro, macro and phytochemical nutrition, not all smoothie recipes are created equal.

Heed our smart smoothie recipe tips when you’re looking to maximize your efforts and avoid the most common pitfalls. This is a three part post where we’ll start by addressing the largest smoothie pitfall, share our 5 rules to create your own smoothie recipes and then give you a list of our favorite protein, produce and super food mix-ins!

Or better (and easier) yet, you can start a Smoothie Subscription or a Prepared Detox Kit from our San Diego Meal Prep company and we’ll do all the work for you. You just pick your flavors, drop the goodies in a blender with ice, your liquid of choice, blend and go!

Part 1: Common Smoothie Recipe Pitfalls

Can you say sugar BOMB? Nothing is more frustrating to health practitioners than sneaky marketing gimmicks that literally trick healthy hopeful consumers into drinking a days worth of sugar under the guise of it being “healthy.” Often times, prepared smoothies contain every form of fruit sugar in an oversized cup with only enough greens to change the color and hide the nutritional atrocity.

Take Jamba Juice’s Apple ‘N Greens smoothie (pictured below). Encouraging consumers who are struggling to eat enough greens into drinking them is a great idea. But sneaking in 78 grams of sugar into it is just not right. A worse offender is the Greens ‘n Ginger with 87g sugar but the marketing language in the description is not quite as offensive. True, that is for a large serving which is twice as large as the small, but when you’re peddling better health, can’t the consumer assume more is in fact better?

Note: For comparison purposes, 32 oz of regular coca-cola has 104 g sugar, and it’s all added. But at least they aren’t leading consumers to believe they are achieving their health goals with their sugar laden beverage.

What’s worse is that these types of smoothie recipes have little protein, fiber or fat to curb the blood sugar spike and insulin roller coaster to follow. While it might be yummy, make you feel like you’re doing something good and temporarily boost your energy level, these types of smoothie recipes are not an effective way to boost long term health or shed pounds. Instead, they can lead you on a blood sugar roller coaster, leave you hungry very quickly after drinking and most definitely go straight to your waistline.

Part 2: Smart Smoothie Rules

Every so often, we teach a Smart Smoothie workshop where we cover the in’s and outs of our Smart Smoothie Rules, provide all the right ingredients and have our clients build their own smoothie bags so they have their healthy treats ready to blend and go! Below is the flyer we use to cover the bases. Feel free to pin, print or bookmark it for easy access in the future!

detox smoothie

Part 3: Smart Smoothie Recipe Ingredients

The actual recipe you follow can be based on your preferences and what you happen to have on hand. But make sure it includes these types of ingredients. We’ve included a little blurb about just how they set you up for sustainable better health.

Protein Sources:

Pro Tip: Adding protein to your smoothie makes it an excellent exercise recovery as well as better meal replacement in general.

Greek Yogurt: for those who want a creamier texture and want to avoid powder for any reason. Look for unsweetened and low-fat to control calories if weight loss is important. Greek yogurt has 130 calories and 23 g protein 9g sugar. Regular plain yogurt has ~143 calories, 12g protein and 16g sugar

Protein Powder: While protein powders are processed products, they can be a very efficient way to meet nutrition needs while on the go and are typically far more efficient than your grab-and-go protein bar. Look for something that is about 130 calories per serving with 20+g protein. Depending on sugar content, they are typically low on the glycemic index.

  • Plant Based: generally blends of soy, pea, hemp, chia, rice, mushroom. We like Pure Protein superfood for its superior flavor.
  • Whey: Dairy based, generally tastier, higher bioavailability and less expensive.

Superfood Mix-ins

Pro Tip: Super food mix ins maximize micro-nutrition and provide more plant based protein, healthy fat and fiber to help you feel fuller, longer.

Flax: Good source fiber, lignin, omega-3 fatty acid, alphalinolenic acid and a phytoestrogent to help regulate hormones. They are also low on the glycemic index and slightly alkaline forming in your body helping to regulate PH and blood sugar.

Chia: Good source of minerals calcium, iron, manganese and zinc and also helps with the absorption of other B vitamins. They are a plant-based protein that is high in fiber and omega-3 fatty acids.

Raw Oats: Good source of minerals manganese, selenium, phosphorus, magnesium and zinc. Strong antioxidant and immunity-boosting properties. Contains beta-glucan, which helps regulate blood sugar and lower cholesterol. Good source of fiber and lignin. Old fashion oats are also low on the glycemic index and slightly alkaline forming helping to regulate blood sugar and PH.

Cinnamon: Has anti-fungal and antibacterial properties and has been known to have an anti-clotting affect in blood. Cinnamon is also being researched to understand its blood glucose lowering Great way to add flavor to baked goods and coffee to reduce or eliminate unnecessary sugars.

Cacao: Contains the mood improvers and protective polyphenols and antioxidants to protect against heart disease, skin cancer, and fight aging. Also helps control appetite and can help you naturally shed weight.

Nut Butter: Contain monounsaturated fat, vitamin E, calcium, phosphorous, iron, magnesium, zinc, selenium, copper and niacin. They are also low on the glycemic index and slightly alkaline forming in your body helping to regulate PH and blood sugar.

Coconut Flakes: A good source of satisfying fat and fiber. Contains some plant based protein and critical minerals like iron and zinc. The fat is saturated, so good to enjoy in moderation.

Produce: Fresh Greens and Some Fruit

Pro Tip: Don’t overload your smoothies with more than 2 servings of fruit. And use them whole, not in puree or juice form to maximize fiber. And trust us, you can add a full cup of greens and they will completely “blend-in” the smoothie and you’ll never notice the flavor!

Kale: Good source of vitamins A, C and K as well as minerals iron, calcium and manganese. Strong antioxidant with carotenoids like lutein and flavonoids. Has anti-inflammatory properties from omega-3 fatty acids and will help lower cholesterol and detoxify the body. Kale is very alkaline forming in your body helping to regulate PH.

Spinach: Good source of vitamins A, B, C, E, and K as well as minerals manganese, zinc, and selenium. Strong anti-inflammatory benefits and a good source of flavonoids and the carotenoids beta-carotene, lutein, and zaexanthin. Cooking spinach improves bioavailability of nutrients, but juicing is said to be the best. Spinach is low on the glycemic index helping to regulate blood sugar.

Pumpkin: Good source of vitamins A, B, C, E, K, minerals potassium, calcium, iron and fiber. Has anti-inflammatory properties and is a good source of beta-carotene and zaexanthin. Also an excellent oil replacer in your baked goods. Pumpkins are also alkaline forming in the body, helping to regulate PH.

Strawberries: Good source vitamin C, manganese and fiber. Potent antioxidant and anti-inflammatory benefits with over 20 phytochemicals including flavonols, anthocyanin, resveratrol and lignin (in the seeds). Currently being researched to understand their ability to help regulate blood sugar and decrease risk of diabetes. Strawberries are also low on the glycemic index and very alkaline forming in your body helping to regulate PH and blood sugar.

Blueberries: Good source of vitamin A, B, C and E, minerals copper, selenium, zinc, iron and fiber. They are known to have the most potent antioxidant capacity of all fresh fruit due to vitamin, mineral and phytochemical profile. Strong anti-cancer benefits from the polyphenol, phenolic acid and the flavonoid anthocyanin. Blueberries are also low on the glycemic index and alkaline forming in your body helping to regulate PH and blood sugar.

Orange Citrus: Good source of folate, vitamin C, the mineral potassium and fiber. Full of phytochemicals but specifically a variety of flavonoids and carotenoids. Orange citrus is low on the glycemic index and very alkaline forming in your body helping to regulate PH and blood sugar.

Pineapple: Good source of vitamins A, C and beta-carotene, as well as minerals calcium, copper, manganese and fiber. Pineapples contain bromeline, an enzyme that helps digest protein, aiding in digestion and supporting a healthy digestive track. They are also low on the glycemic index and alkaline forming in your body helping to regulate PH and blood sugar.

Banana: Good source of vitamins A, B and C, minerals potassium, iron, phosphorous, manganese and fiber. Bananas are versatile snacks and add richness to smoothies similar to full-dairy ice cream. They are also alkaline forming in the body, helping to regulate PH and are known to soothe ulcers.

Smart Smoothie Recipes in Summary

While the pitfalls can be alarming, you can see the rules are quite simple. And if you’re not in the mood to figure it out yourself, we’re more than happy to do it for you! Click below to see our smoothie recipes for inspiration or save yourself all the trouble and let us assemble the bags for you. The order minimum is just 5 and you can can pick them up for free in our kitchen in Mission Hills. Because they live in the freezer, they can last months so stock up or you can pick up new ones each week!

2018 Black Friday & Cyber Monday!

Black Friday Savings: save up to 30% off Gift Cards! Use them yourself or gift to someone who needs more veggies (and less cooking) in their life!

Do not miss our largest discounts of the year! Invest in healthy food now and save up to 30% on your weekly subscription orders or even our signature detox kits! We are on a mission to make it easier for you to eat healthy this holiday season and/or help you stock up on holiday gifts.

Invest in Yourself

The holidays can be tough. There are more treats and parties and less time to chill out and exercise. Staying healthy this time of hear is just harder. Our Black Friday sale is designed to make it easier for you to invest in your self, protect your immunity and stay slim all at the same time.

Start Your Holiday Shopping

Give the gift of better health and more time! We know that our meals are are designed to support the human body by improving longevity and quality of life. But more simply stated, we save our clients time TODAY!
If you have friends or family members struggling to balance their healthy lifestyle with everyday demands, buy them a CCK gift card this holiday season!

Signature CCK Holiday Sides are Back!

Let us save you hours this holiday season and prep some of your sides so you can spend more time with your family and friends and less time in the grocery store and your kitchen!

Share the gift of CCK with your friends and family this holiday season (and save yourself some time in the kitchen)! The week of Thanksgiving and Christmas we’ll make a special batch of our signature CCK Holiday Stuffing, Green Bean Casserole and our Sweet Potato Medley.

All of our holiday side dishes come in a 28oz family portion and are all vegan, naturally gluten free and of course free from any processed or funky ingredients. Each dish is fully cooked and can easily be popped in the microwave to heat up or transferred into a glass tray and headed in the oven and be ready go for your holiday festivities.

Ingredient and Recipe Details: 

Quinoa Stuffing: Quinoa, mushrooms, walnuts, carrots, apples, celery, onion, garlic, olive oil, garlic salt, fresh thyme. 10 servings: 157 calories, 4g protein, 9g fat, 3g fiber, 5g sugar.

Sweet Potato Medley: Sweet potatoes, apples, red onion, garlic, maple syrup, olive oil, dried cranberries, garlic salt, fresh rosemary.  10 servings: 157 calories, 1g protein, 5g fat, 4g fiber, 14g sugar

Green Bean Casserole: Green beans, mushrooms, onions, almond milk, GF bread crumbs, salt, vegan butter, garlic, vegetable broth, salt and pepper.  10 Servings: 171 calories, 8g protein, 2g fat, 6g fiber, 8g sugar.

Thanksgiving Order Details: 

Last Call for Thanksgiving is THIS WEEK!  Order this Friday and we’ll have your sides will be ready for pick up Wednesday 11/21 at our kitchen in Mission Hills.

Christmas Order Details: 

You can order them for Christmas too! Christmas sides can be ordered anytime between now and December 21st and will be ready for pick up or delivery with Sunday the 23rd orders.

Bonus Tip: Use your CCK Trays to store Thanksgiving leftovers or pack them up and send them home with family and friends!

(Scroll to the bottom of the menu and look under the section “sides.”)

More People Eating More Plants:
That is #theveggiemovement!