{"id":2225,"date":"2014-12-18T06:33:00","date_gmt":"2014-12-18T13:33:00","guid":{"rendered":"https:\/\/bemorewithless.com\/?p=2225"},"modified":"2015-01-22T10:00:24","modified_gmt":"2015-01-22T17:00:24","slug":"capsulekitchen","status":"publish","type":"post","link":"https:\/\/bemorewithless.com\/capsulekitchen\/","title":{"rendered":"How to Get Started with The Capsule Kitchen Challenge"},"content":{"rendered":"

\"The<\/a><\/p>\n

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I\u2019m so grateful for your enthusiasm for the Capsule Kitchen Challenge. The challenge begins on January 2nd, but you can join anytime. You are welcome to create your own list or work with mine if it works for you.<\/p>\n

How to Choose ingredients for the Capsule Kitchen Challenge<\/h2>\n

1. Pick Your poison<\/strong>
\nChoose one ingredient that you\u2019ve been trying to kick: sugar, flour, meat, cheese, processed foods \u2026<\/p>\n

2. Look for versatility<\/strong>
\nChoose 3-5 core go-to recipes\/meals that have similar ingredients. Add them to your list.<\/p>\n

3. Choose your favorites<\/strong>
\nAim for mostly whole, nutritious food, but love every item on your list.<\/p>\n

4. Add your drinks<\/strong>
\nWater doesn\u2019t count, but add in other things you drink.<\/p>\n

5.\u00a0Sleep on it<\/strong>
\nReview your list after a good night\u2019s sleep and make adjustments.<\/p>\n

My List<\/h2>\n

I\u2019ll be sharing recipes from my favorite food bloggers based on the following ingredients. I used the steps above to create my list. My poison for this first round of the capsule kitchen challenge is sugar. The more I eat, the more I want, so I want to drastically limit my sugar intake. I\u2019ll be getting my sweets from fruit, and won\u2019t be using any added sugar.<\/p>\n

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  1. spinach<\/li>\n
  2. broccoli<\/li>\n
  3. kale<\/li>\n
  4. tomatoes<\/li>\n
  5. asparagus<\/li>\n
  6. lettuce<\/li>\n
  7. peppers<\/li>\n
  8. avocados<\/li>\n
  9. onion<\/li>\n
  10. celery<\/li>\n
  11. Portobello mushrooms<\/li>\n
  12. garbanzo beans<\/li>\n
  13. lentils<\/li>\n
  14. bananas<\/li>\n
  15. frozen berries<\/li>\n
  16. veggie broth<\/li>\n
  17. vegan protein powder<\/li>\n
  18. almond milk<\/li>\n
  19. almonds<\/li>\n
  20. almond butter<\/li>\n
  21. eggs<\/li>\n
  22. tomato sauce<\/li>\n
  23. tomato puree<\/li>\n
  24. salsa<\/li>\n
  25. tortilla chips<\/li>\n
  26. gnocchi<\/li>\n
  27. quinoa<\/li>\n
  28. potatoes<\/li>\n
  29. whole wheat pita<\/li>\n
  30. corn tortillas<\/li>\n
  31. red wine<\/li>\n
  32. coffee<\/li>\n
  33. tea<\/li>\n<\/ol>\n

    Flavor boosters:<\/strong> (I’ll be using these to pump up the volume but only 1 tablespoon or less) olive oil, coconut oil, earth balance, balsamic vinegar, red wine vinegar, fresh lemon juice, garlic, basil, oregano, rosemary, turmeric, ginger, curry powder, crushed red pepper, salt, pepper, nutritional yeast, flax-seed, chia seed, unsweetened cocoa, cinnamon, vanilla<\/p>\n

    The core recipes I based my list on include 2 soups, 2 smoothies, salads and street tacos. I’ll be sharing those recipes and more next month.<\/p>\n

    Rules Recap<\/h2>\n

    When:<\/strong> Every three months (It\u2019s never too late to start so join in anytime!)<\/p>\n

    What:<\/strong> 33 items including food & drinks<\/p>\n

    What not:<\/strong>\u00a0don’t count flavor boosters: anything you would use to pump up the flavor of your meal – oil, vinegar, spices, condiments. It’s in this category if you use a tablespoon or less in your recipe.<\/p>\n

    How:<\/strong> Choose your 33 items and create meals for 3 months with those ingredients. Be specific with your ingredient choices.<\/p>\n

    What else:<\/strong> When in Rome: If you are traveling or in a situation where sticking with your 33 ingredients is too stressful, put a hold on the challenge and get back to it when you can.<\/p>\n

    For more details & F.A.Q.s visit The Capsule Kitchen Challenge.<\/a><\/p>\n

    How to participate in the capsule kitchen challenge<\/h2>\n