Join Our Wellness Retreat to Hawaii This Winter!

“Clean Getaway Retreat”

on the 

Big Island of Hawaii

CGpik2

Heal and Rejuvenate Your Mind and Body

On an All Inclusive 5 Night/6 Day

Wellness Retreat 

  • Enjoy delicious, fresh and organic cuisine through creative and mindful cooking classes
  • Professional nutrition guidance from Holistic Registered Dietitians Julie Connor, RD, PhD, and Ana Zeller, RD
  • Charming bungalow accommodations 1/4 mile from Pacific Ocean
  • Thermal Salt Water Therapy 1/4 mile from site of retreat 
  • Daily Morning Hikes, Yoga Classes and Lava Viewing 
  • Optional Massage Therapy and Whole Body Detox available 

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Dates: Saturday, February 28th-Thursday, March 5th 2015

Package Price: $1999* (50% deposit due on November 1st, 2014)

For More Information Contact Us At: 

Phone: (203) 775-1819

Email: practicalnutritionct@gmail.com

* Flight booking assistance for cheap flight to Hilo, HI available upon request 

 

Clean Getaway Retreat Frequently Asked Questions:

Q: What does the All Inclusive Clean Getaway package price include?

A: This All Inclusive package price includes delicious, fresh and organic cuisine starting with dinner Saturday evening, February 28, 2015 until breakfast Thursday morning, March 5, 2015. It also includes comfortable bungalow accommodations with housekeeping, mindful cooking and nutrition classes throughout the retreat as well as other activities associated with the retreat such as Salt Water Therapy, Yoga classes, Guided Walks and Hikes, and Lava Viewing . The package price also includes transportation to and from Hilo International Airport on Saturday, Feb. 28, 2015 between 5 pm -10 pm and Thursday March 5, 2015 between 11 am-4 pm. Transportation during any other times is not included.

 

Q: Can I stay at the retreat center longer than the actual retreat?

A: Absolutely; we encourage this! Arriving earlier and/or staying later is an option. The retreat center costs $50 per night, not including food, transportation, or activities. We are happy to provide you with a travel consultation so you can make the most of your trip to the Hawaiian Islands.

Q: What kind of results can I expect from the Clean Getaway wellness retreat?

A: We encourage each guest to set personal goals before the retreat. Your results will be based on the goals you have, such as learning how to incorporate “cleaner” eating habits into your life, getting creative with your food routine,  weight loss, full body detoxification, improving your energy levels and sleep habits, reestablishing your relationship with food, or simply a feeling of rejuvenation to get you through the rest of winter.

Q: Where is the retreat center located? 

A: The retreat center is on the southeastern tip of the Big Island of Hawaii, located about 40 minutes from Hilo International airport. The center is on over 10 acres of land, set right off of a mango grove overlooking the Pacific Ocean amidst natural vegetation and plenty of “pick and eat” produce!

Q: When are the rest of the deposit’s due? 

A: The first deposit of $1000 is due on November 1, 2014. We require the final deposit of $999 by December 1st. The sooner your purchase your flight the better the deal you will get!

 

Q: Who is leading the retreat? 

A: Ana Zeller, RD, founder of Practical Nutrition, LLC and Julie Conner, RD, PhD, founder of Healthy Weighs Wellness Center have partnered together to create this amazing clean getaway. Julie has been in private nutrition practice for over 30 years and Ana founded her private practice after she had a life changing snowboarding accident six years ago that jump started her passion for health and wellness. They have combined their unique experiences, educational background, and zest for life to put together this restful and life changing wellness retreat.

Q: What will a typical day on the retreat look like?

A: We will encourage everyone to start out with some gentle activity such as yoga or an ocean walk before breakfast. Breakfast, lunch and dinner will be served which will combine local foods with some more “mainland” options which will ensure the skills you learn will be sustainable for you to take home with you. Throughout the day guests will participate in various health and nutrition workshops such as mindful snacking, food preparation, smoothie making, restaurant dining, and Staying Healthy at the Workplace. We will also offer options of massage therapy, additional fitness options, and extra yoga classes for optimal refreshment. You will have plenty of time throughout the retreat to enjoy the Bali House mediation center for private yoga, meditation, prayer, journaling, quiet time, and lots of rest.

Q: Do you provide travel insurance in case I have to cancel my trip?

A: We recommend you purchase travel insurance through Allianz Insurance for approximately $114. This will ensure you receive a refund on the retreat fees and the cost of your flight. We will ask that guests who deny travel insurance through Allianz Insurance do sign a form that they denied the insurance when they register through the retreat.

 

Some Pictures from the Clean Getaway retreat center and surrounding areas: 

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Surf Lessons in “Hot Tub” Temperature Water Will Be Available! Photo by Tam Hunt and Aramis Photography

surf spot

A Beautiful Rainbow Over Pohoiki Bay

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Lava Viewing Within Driving Distance of Retreat Center…Don’t Get Too Close!

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A Delicious Clean Getaway Breakfast

Lilikoi

Fresh Lilikoi…A Sweet Treat Picked Right Off the Retreat Center Property

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Local Bananas…Great Any Time of the Day!

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Walk to the Shores of Beautiful 2nd Bay to Watch the Surfers or Spot a Dolphin or Sea Turtle! Photo by Tam Hunt and Aramis Photography

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Relax Outside of Your Bungalow and Feel the Warm Hawaiian Air

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Enjoy Refreshing Organic Juices and Smoothies and Try Local Hot and Iced Teas

Sunset

A Breathtaking Sunset

 

 

 

 

 

 

 

 

 

 

** Center Picture on Top of Page By Tam Hunt and Aramis Photography 

Creamy Pumpkin Soup (Gluten/Dairy/Soy Free)

Pumpkin+Everything_37ae67_4093080

It’s that time of year! EVERYTHING is pumpkin flavored and packed with sugar, which is sad because pumpkin is delicious. That is why I have been recreating my favorite fall pumpkin recipes and this soup is one of them.

I love pumpkin for many reasons:

  • Packed with fiber and complex carbs but not too many so it helps fill you up without spiking your blood sugar
  • Contains Vitamin A and antioxidants in its beautiful orange color as well as B Vitamins
  • It can be savory OR sweet! This is my favorite thing about pumpkin. You can bake it in the oven with butter, salt and pepper or blend it in a soup with coconut milk and cinnamon. It can cure any craving!

This soup makes 10 cups! You can make the whole batch and freeze half or share with friends and family :)

Enjoy,

Amanda

 

Creamy Pumpkin Soup (Gluten/Dairy/Soy Free)
 
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Recipe type: Soup
Serves: 10
Ingredients
  • 3lb Cubed Sugar Pumpkin
  • 1 Yellow Onion, Chopped
  • 6 Garlic Cloves, Chopped
  • 4 Organic Carrots, Chopped
  • 1 Organic Apple, Chopped
  • 2 tbsp Extra Virgin Olive Oil
  • 1½ Tbsp Extra Virgin Coconut Oil
  • 4 cups Organic Chicken Broth
  • 2 tbsp Organic Maple Syrup
  • 2 tsp Cinnamon
  • 2 tsp Ground Ginger
  • 1 tsp Ground Allspice
  • ½ tsp Nutmeg
  • 1 tsp Thyme
  • 1 tsp Sage
  • 1 can Light Coconut Milk (I like Trader Joe's brand)
Instructions
  1. Preheat oven to 400 degrees. Place pumpkin on tray and sprinkle with salt and pepper. Drizzle 2 tbsp olive oil on it. Chop up onion, garlic, carrots, and apple and place around pumpkin. Bake for 45-60 minutes.
  2. Once the veggies are cooked, heat up a large pot over medium-high heat. Add in coconut oil and all spices. Stir 1 minute.
  3. Add in chicken broth, maple syrup and vegetables. Mix and bring to a boil then reduce to low.
  4. In batches, pour the soup mixture into a blender and blend until smooth.
  5. Pour smooth soup mixture back into the large sauce pan on low. Add in the can of coconut milk and mix until all incorporated.
  6. Your soup is now ready!
Nutrition Information
Serving size: 1 cup Calories: 131 Fat: 6 Carbohydrates: 21 Protein: 2

Coconut Peach Cobbler (gluten/dairy free)

There’s nothing like a homemade pie or cobbler when the weather starts to get cooler. I was craving something baked the other day and whipped together this quick peach cobbler- it satisfied the craving because it’s full of fiber and unrefined sweetener (honey and maple syrup!). This cobbler can be made with almost any kind of fresh fruit- try apples, mixed berries, peach and berries, or anything your heart desires. Enjoy!

Coconut Peach Cobbler (gluten/dairy free)
 
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Serves: 8
Ingredients
  • 10 ripe peaches, washed and cut into slices
  • 1 cup quick cooking oats (I used gluten free but they don't have to be)
  • ¼ cup coconut flour
  • ½ cup pure maple syrup
  • ¼ cup raw honey
  • ½ cup unsweetened coconut flakes
  • ¼ tsp baking soda
  • ¼ tsp baking powder
  • 4 tbsp melted coconut oil
  • 2 tbsp melted butter (we use Kerrygold grass fed butter)
Instructions
  1. Preheat the over to 375 and coat a 10" round baking pan with a thin layer of coconut oil to prevent the cobbler from sticking to the pan.
  2. Place all the peaces in a bowl and coat them with the honey, 2 tbsp of the coconut oil, and ¼ cup of the coconut flakes; set bowl aside.
  3. In another bowl combine the oats, maple syrup, coconut flour, remaining coconut flakes, baking soda, baking powder, the remaining melted coconut oil, and the butter.
  4. Put the peaces in the pan and top with the "oats mixture"; drizzle a few teaspoons of extra coconut oil over the top for an extra crisp at the end.
  5. Bake in the over for about 20 minutes or until the top is a light brown and the peaces are bubbling through the top.
  6. Enjoy on it's own, with a scoop of SO Delicious vanilla coconut ice cream, or drizzled with some coconut cream for an extra indulgence!
Notes
PN Rx For ⅛ of the cobbler, 1.5 carbs, 1 fruit, and 2.5 fats

Fast and Filling Fall Snacks!

Hi everyone!

Happy September! Fall is closing in on us quickly…along with the beautiful foliage and harvest foods comes a busier schedule. For most people, running kids around to sports, rushing through meals, and having less time to meal prep on the weekends means their food choices become less healthy. Fortunately, we came up with some easy, tasty, and healthy snacks for the fall. It’s important to make sure you snacks include protein (whey protein powder or eggs), fiber (fruits/vegetables), and healthy fat (avocado or coconut oil) to make sure your blood sugar is nice and steady. By eating a combination of the right nutrients every 3-4 hours, you’ll experience increased energy levels, less sugar cravings, and a better overall mood. Most importantly, you prevent “hanger” (anger brought on by hunger) and keep everyone around you happier as well!

Check out this quick video of some easy snack ideas and have a wonderful start to the new season! Click here for a copy of the recipes featured in the video.

Have a great week!

Ana and Amanda

WFSB 3 Connecticut

Orange Fudge Bites (No-Bake/Sugar Free/Gluten Free/Dairy Free)

Need a healthy dessert to bring to a holiday party? These Orange Fudge Bites will be a hit! My Mom is famous for her “Modeen Fudge Brownies” that include a lot of sugar and cream cheese. She makes them for all holiday and birthday parties and they certainly are delicious. I wanted to come up with a healthier type of fudge recipe that didn’t have a ton of ingredients. This recipe is simple and only requires a blender so there is very little clean up. It also contains cacao powder, coconut oil and coconut butter, as well as whey protein, which are all nutritionally beneficial. I used xylitol as a sweetener in this recipe. It is very comparable to sugar. It has about the same sweetness but very few calories or carbs. Xylitol is naturally occurring in the fiber of many fruit and vegetables such as berries, oats, and mushrooms. Xylitol has been shown to help stop the production of tooth-decaying acid. This means bacteria cannot create acid in your mouth throughout the day and cause cavities. Another sugar substitution for this recipe would be stevia, which is another natural sweetener. Remember, these are a healthy alternative to a regular dessert but they are still a treat and should be enjoyed in moderation. Enjoy!

 

Fudge

 

Orange Fudge Bites (No-Bake/Sugar Free/Gluten Free/Dairy Free)
 
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Ingredients
  • 2 scoop Grassfed Whey Protein (Vanilla or Chocolate)
  • 4 Tbsp Cacao Powder
  • 3 Tbsp Extra Virgin Coconut Oil
  • 2 Tbsp Coconut Butter
  • 1-2 Tbsp Xylitol
  • Juice of 1 Medium Orange
  • Sea Salt (sprinkle on top)
Instructions
  1. Combine all ingredients into a blender or food processor and blend until you get a thick, pudding-like consistency.
  2. Grab an empty ice tray and spoon the fudge batter into the tray filling each cube to the top.
  3. Place in freezer for 2 hours or overnight.
Nutrition Information
Serving size: 2 squares Calories: 132 Fat: 10g Carbohydrates: 6g Sugar: 1g Protein: 6g

Peach Zucchini Bread (Gluten/Dairy/Soy/Nut/Sugar Free)

Hi Everyone!

I have been fortunate enough to get a number of giant zucchinis from a friend’s garden, which has lead to a lot of zucchini recipes. I previously made a delicious zoodles and meatballs recipe here.  This time I decided to make a light zucchini bread and added peaches since I had some I needed to use. It came out fantastic! I hope that anyone that has an abundance of zucchini is getting some use out of these recipes for healthy ways to use it all. I love zucchini bread but it often contains a lot of sugar. Even if it is a healthier option such as raw honey or pure maple syrup, it still all breaks down to sugar and can lead to cravings later on. If you are struggling with sugar cravings or find yourself wanting carbohydrate heavy foods often try taking sugar completely out of your diet. In this recipe I used Stevia, which is actually an herb often called sweet leaf. I only had to use 1 tsp for the entire recipe. You can eat a serving and then be satisfied rather than wanting to eat the whole loaf! I also made mini muffins out of this too, you just cut the cook time in half. Enjoy!

Be well,

Amanda

zucchini bread

Peach Zucchini Bread (Gluten/Dairy/Soy/Nut/Sugar Free)
 
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Serves: 8
Ingredients
  • 1½ cups zucchini, grated
  • 2 peaches, chopped
  • 1 small banana, mashed
  • ½ cup coconut flour
  • 1 tsp stevia, powder
  • ¾ tsp baking soda
  • ½ tsp salt
  • 1 tsp vanilla extract
  • 1 tsp pumpkin pie spice
  • 1 tbsp cinnamon
  • 1 tbsp extra virgin coconut oil
  • 4 pasture-raised eggs
Instructions
  1. Preheat oven to 350 degrees.
  2. Combine eggs, coconut oil, vanilla extract, and fruit and mix well. Add in dry ingredients and mix thoroughly. Make sure the coconut flour mixes in and break up all those little chunks that form.
  3. Grease a loaf pan with coconut oil or use a non stick silicone pan. Clean up is super easy and the bread never sticks.
  4. Pour batter into loaf pan and bake for 35-45 minutes. I made a small loaf and some mini muffins out of mine. Bake muffins for 15-20 minutes.
Notes
⅛th of loaf PN Rx: 1 fat, ½ carb

Grain Free Breakfast Cereal!

Protein is the best fuel you can put into your body first thing in the morning! Without enough protein in the morning, most people find they have a harder time “getting going”, crave more sugar and carbs, and have a harder time focusing throughout the day. Sometimes I’m in the mood for a hot breakfast cereal in the morning, so I came up with this high protein hot breakfast cereal that leaves me full of high quality protein and fiber, keeping me full for hours! Other sources of protein in the morning could include:

  • Scrambled or hardboiled eggs (I make them in advance each week for an easy breakfast or snack!)
  • Smoothie with  whey protein powder (click here for one of my favorite smoothie recipes!)
  • Oatmeal mixed with whey protein powder
  • Plain Greek Yogurt with raw honey and/or fresh fruit
  • Kefir, a cultured, creamy yogurt like product with amazing probiotic contents
  • Organic cottage cheese with fresh berries
Grain Free Breakfast Cereal!
 
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Serves: 1-2
Ingredients
  • ½ ripe banana
  • 2 TBLS coconut flour
  • 2 eggs
  • 1-2 scoops (apx. 15 grams) whey protein powder (optional if you are looking to boost protein)
  • ⅛ tsp baking powder
  • ⅛ tsp baking soda
  • pinch ea salt
  • 1 tsp vanilla extract
  • 1 cup unsweetened almond milk
  • 1 packet organic stevia (optional if you like more sweetness)
  • 2 tsp coconut oil
  • Fresh/frozen berries and cinnamon for topping
Instructions
  1. Combine all ingredients in blender until just barely combined. Do not over blend- the consistency of the batter should be thick but not dry (add more almond milk if too dry, and more almond milk if too thick). Heat up a pan with 2 tsp. coconut oil. Pour batter into pan and scramble like eggs for about 3-4 minutes, or until batter appears well cooked throughout. Transfer unto bowl and top with fresh or frozen berries, coconut flakes, cinnamon, or any other of your favorite oatmeal/breakfast cereal topping! Enjoy!
  2. PN RX: 2 fats, 2 proteins, 1 fruit per serving

Baked White Wine Sea Bass

seabass

 

I often find myself making the same types of meals all of the time because it is easy, but it’s fun to switch it up every couple of weeks. I bought Wild Caught Sea Bass at BJ’s a few weeks ago and finally decided to cook it. I had never eaten sea bass before so I wasn’t exactly sure how to prepare it but I looked around online and combined a few different recipes. I think it came out really good and was a nice way to change things up. The sea bass can be replaced with any white fish you want. Don’t be afraid to experiment with new foods! I paired mine with some wild rice and brussel sprouts.Enjoy this simple and easy recipe!

 

Baked White Wine Sea Bass
 
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Author:
Recipe type: Dinner
Serves: 2
Ingredients
  • 10-12oz Wild Caught Sea Bass
  • ⅓ cup White Wine
  • 1 Garlic Clove, crushed and chopped
  • salt and pepper to taste
  • Juice of a lemon
  • Fresh Cilantro
Instructions
  1. Preheat oven to 450 degrees.
  2. Place fish in glass baking dish. Cover with white wine, garlic, salt and pepper. OPTIONAL: Let marinate in fridge for 25 minutes.
  3. Bake for 10 minutes. Add lemon juice and bake for another 2-3 minutes, depending on the thickness of your fillet.
  4. When fish is done cooking cover with fresh cilantro.
Notes
PN Rx:
3oz serving= 1 protein

Part II: Day After Damage Control and Bonus Salmon Salad Recipe

IMG_6477

 

A couple weeks ago I talked about how to healthfully incorporate splurge meals into your diet. The post includes 5 tips on how to minimize damage from splurge meals so check it out if you have not already. Today I want to talk about tips for the day after a splurge meal or weekend that got out of control. It’s never a good feeling waking up and feeling like you over did it. Luckily, you get to wake up to a new day where you have the opportunity to make good choices for your body that will help feel better. The major part of feeling better is getting all of those toxins out of your body. We do this by including specific foods and beverages that support detoxification. I have also included a delicious salmon salad recipe that would be perfect for a day after detox! Enjoy!

 

5 Day After Detox Principles

 

lemonwater

1. Start your day with 1 cup warm water (not boiling) with the juice of half of a lemon squeezed in. Optional: add 1 tbsp of Bragg’s Apple Cider Vinegar with 1 tsp raw honey for a more intense detoxification. Lemon acts as a blood purifier and cleansing agent by balancing out the pH in your body. Lemons may seem acidic but they actually alkalize the acidic, toxic environment in the body. This is also a great concoction to help with acid reflux, nausea, bloating, and indigestion. You can also add lemon to your water throughout the day.

 

eggs

2. Focus on a high protein breakfast. Many of us have stress in our daily lives and often wake up feeling exhausted. One great way to help replenish and balance your stress hormones is to make sure you are including protein in your breakfast. You want to balance your meal out with healthy fats as well so help fight those sugar cravings you will most likely be dealing with. A perfect example of a day after detox breakfast includes:

Day After Detox Breakfast

2-4 eggs

1 cup sautéed kale

1/2 an avocado

Include a glass of coconut water with this to help replenish electrolytes and you will feel great!

 

3. Include leafy and cruciferous greens such as kale, brussel sprouts, asparagus, swiss chard, spinach, and broccoli to help provide your liver with the proper nutrients it needs to detoxify. You can try including this delicious salmon salad Ana and I made at the beginning of the summer.

Maple Pepper Salmon Salad
 
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Serves: 2
Ingredients
  • 8oz Salmon
  • 1 cup spinach
  • 2 cups kale
  • 1 cup cherry tomatoes, cut in half
  • 1 orange or yellow pepper, chopped
  • 1 avocado
  • Olive Oil
  • Maple Pepper Marinade:
  • 2 tbsp Bragg's Liquid Aminos
  • 2 tbsp Maple syrup
  • ½ tsp black pepper
Instructions
  1. Preheat oven to 400 degrees. Cover salmon in marinade and place on baking sheet with foil. Bake for 10 minutes or until cooked through.
  2. While the salmon is baking, chop up your vegetables.
  3. Put the kale in a large bowl and add 1 tsp of olive oil at a time. Massage the olive oil into the kale with your hands until all kale is covered. Add more olive oil as needed. This makes the kale softer.
  4. Mix all veggies together and separate on two plates. Cut avocado in cubes and divide on two plates.
  5. Once salmon is done top salad with 4oz salmon each.

 

beets

4. Eat beets and beet greens. Not only do beets contain antioxidants such as betaine and betalains but they also contain fiber, iron, betacyanin, folate, and betanin. The pectin fiber in beets helps flush out toxins from the liver instead of being reabsorbed into the body. Beet greens also contain all of the beneficial nutrients in leafy greens so don’t add them to a stir fry instead of tossing them in the garbage. Try out this delicious beet recipe we post a while back.

 

water

5. Drink at a minimum half your body weight in ounces of water. If you are active and sweating more often add 25oz of water. In order to help flush out toxins and support detoxification naturally in the body we have to be hydrated. The best way to do this is to constantly sip on water throughout the day.

 

Zucchini Spaghetti and Meatballs

Does anyone have zucchini or summer squash overflowing in their garden? This recipe is a great way to use a lot of it! To julienne the squash or zucchini use a julienne peeler. I also included a really basic sauce recipe because I did not have any tomato sauce but I did have tomato paste so I made my own. It actually came out amazing! It had a lot of flavor and was really easy. I definitely recommend making it if you have a few minutes while the meatballs are cooking.  I had this for lunch for about 3 days and did not get sick of it. It is absolutely delicious, enjoy!

 

meatball

 

Zucchini Spaghetti and Meatballs
 
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Recipe type: Dinner
Ingredients
  • Meatballs:
  • 2lb grassfed ground beef
  • 1 large egg
  • ⅓ cup brown rice flour (or any gluten free flour)
  • 1 tbsp dried basil
  • 1 tbsp dried thyme
  • 1 tbsp dried oregano
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • ½ tsp cayenne pepper
  • Zucchini:
  • 3 zucchini's, julienned
  • sea salt
  • 1 red pepper, chopped
  • Easy Sauce:
  • 2 6oz cans organic tomato paste
  • 2 cups water
  • ½ tsp garlic powder
  • 1 tbsp dried basil
  • 1 tbsp dried thyme
  • 1 tbsp dried oregano
  • 1 tbsp olive oil
  • 1 tbsp balsamic vinegar
Instructions
  1. First add all of your sauce ingredients to a small sauce pan and heat. Bring to a boil then reduce to a simmer.
  2. Add all spices, flour, and the egg in a large bowl and mix. Once all ingredients are mixed add in your ground beef and mix with your hands until all spices are worked in.
  3. Form into meatballs and place inside crock pot. You can also bake this in the oven at 350 for 20 minutes each side.
  4. If cooking in a crock pot, cover meatballs in ⅔ of the sauce. Save the rest of the sauce to add at meal times. Cook on low for 8 hours.
  5. Julienne your zucchini/squash and place in a colander and sprinkle with sea salt. Let sit for 10-20 minutes. This is when a lot of the water comes out of the veggies. This allows them to stay more firm like noodles when you top them with the meatballs.
  6. Put zucchini/squash in large container with peppers and store in fridge. Top with meatballs and 2-3 tbsp sauce when serving.