Blog



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Allie
11/Dec/2017

By Allie Mitchell, Clinical Director

The importance of eating healthy cannot be stressed enough. When we eat good, we feel good! Eating the right fruits and vegetables is important in getting our daily dose of vitamins and minerals and replenishing the cells in our body. The foods we eat will either build us up, or break us down. While it may be different for everyone, most people will say they feel much better after a plate of salad, roasted vegetables, and chicken, fish or steak than ones with processed meats or dairy.

HEALTHY MEAL IDEAS:

  • 2 HARD BOILED EGGS, SIDE SALAD, AND ROASTED CARROTS
  • GRILLED CHICKEN BREAST, GREEN BEANS, CELERY (I really like them with white wine mustard)
  • ROASTED BROCCOLI, FISH, PIECE OF EZEKIEL TOAST
  • RICE CAKES, SCRAMBLED EGGS, AND SALSA

These are just a few ideas, and ones that work for me. Also, when I’m in a rush, I’ll grab a protein bar from our shelf for extra protein and it’s gets me through until my next meal!

“Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.” Romans 12:2


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Julie Mitchell
11/Dec/2017

Lovingly created by Julie Mitchell for her family and friends

EASY TO FOLLOW DIRECTIONS:

Cut spaghetti squash in half, scoop out seeds, drizzle with olive oil and lightly salt, bake face up 1 hour at 350-400 degrees

Saute veggies for 5 minutes in pot: onion, zucchini squash, yellow squash(add more veggies if desired: carrot, celery, etc) in olive oil(1-2tsp)

1 can of mushrooms(or fresh)

Cooked chicken(option: I also added ground turkey)

1-2 jars of organic spaghetti sauce(or your own blend)

Season as desired with salt, other seasonings like basil, oregano

After spaghetti squash is done, cut diagonally and horizontally then scoop into sauce

Stir everything together and serve (with a sprinkle of goat or sheep cheese for final touch), ENJOY!

Creative name by Taytem Riley


Julie Mitchell
11/Dec/2017

1 pound boneless, skinless chicken breasts (may use other parts of chicken if desired)

1/2 cup canned coconut milk

1/2 cup water

3T chopped cilantro and/or basil

2T lemon juice

1/8 tsp cayenne pepper (options: use none or more)

Sea salt and freshly ground pepper to taste

Mix the coconut milk and water with the cilantro/basil, lemon juice, cayenne pepper, salt, and pepper. Pour over chicken, turning several times to coat both sides. For best taste, set chicken in a dish and refrigerate for 2-8 hours. Remove from refrigerator 30 minutes before cooking. Heat grill or oven(350) and add chicken.  Grill 8 minutes both sides or bake 40-50 minutes.

For best digestion results and proper food combining, enjoy with a freshly made salad and/or vegetable dish! This recipe is one of many from the First Line Therapy Cook Wise Recipe Book we have available at our clinic. I’ve been training individuals and their families for years using First Line Therapy which teaches how to eat to sustain life and avoid genetic expressions of disease. To learn more about proper weight control and food combining call the office to set up a First Line Therapy appointment.


Julie Mitchell
11/Dec/2017

cannellini-kale-soup-400x400-kalynskitchen

Ingredients

2 cups white kidney beans, cooked

1 cup red beans, cooked

1 cup chickpeas, cooked

2-3 cups fresh spinach, chopped

4 cups chicken broth

2 onions, chopped

2 cloves garlic, minces

1 teaspoon dried basil

1 tablespoon dried parsley

1 teaspoon dried oregano

Directions

Combine all ingredients, and simmer until onions are soft (about 45 minutes)

Enjoy!


Julie Mitchell
11/Dec/2017

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Ingredients

1 spaghetti squash

4 tablespoons olive oil

2 garlic cloves

1 shallot

Celtic Sea Salt

pepper

feta

Spaghetti Sauce of choice

Directions

Preheat oven to 375 degrees

Cut spaghetti squash in half (lengthwise)

Scrape out the seeds and pulp

Brush the inside of the spaghetti squash with 2 tablespoons of olive oil

Season with salt and pepper

Place the spaghetti squash on a baking sheet, cut side up

Cook for 45-60 minutes or until very tender

Let cool for about thirty minutes or until cool enough to hold the rind

Scrape the inside of the spaghetti squash with a fork to create “noodle like” strands

Saute garlic and shallot in 2 tablespoons of olive oil over medium-low heat until tender and slightly brown

Add spaghetti squash and heat through

Serve and top with spaghetti sauce and feta


Julie Mitchell
11/Dec/2017

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Ingredients

2 tomatoes, chopped

3 tablespoons olive oil

1 tablespoon red wine vinegar

1/2 cup olives, pitted and chopped

1/4 cup red onions, chopped

2 tablespoons capers, draind

Celtic Sea Salt and pepper to taste

4 (6 ounce) salmon fillets

1 tablespoon coconut oil

1/3 cup fresh basil, chopped

Directions

Combine tomatoes, olive oil, vinegar, olives, onion, capers, salt and pepper in a medium bowl

Heat saute pan with coconut oil over medium-high heat

Saute Salmon 3-4 minutes per side or until cooked through

Add basil to reserved tomato mixture. Serve with salmon

Enjoy!


Julie Mitchell
11/Dec/2017

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Ingredients

2 lbs. organic lean ground turkey

1 organic onion

1 organic zucchini

3 large organic carrots

1 can of jalapeños

1 small can of fire roasted tomatoes

1 small can of crushed tomatoes

1 jar of organic mariner sauce

1 can of black beans

2 cans of pinto beans

2 tbs chili powder

2 garlic cloves

2 cups of chick stock or water

salt to taste

Directions

Brown turkey and onion

Add all ingredients into pot

Bring to a boil

Reduce heat to low

Cook until vegetables are a desired tenderness (20-60 minutes)


Julie Mitchell
11/Dec/2017

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This is a great meal anytime of year!

Ingredients

3 14 oz cans of vegetable broth

1 15 oz can of tomato puree

1 15 oz can pinto beans

1/2 cup red onion

2 cloves of garlic

1 tsp of dried basil

1/4 tsp celtic sea salt

8 cups of chopped fresh spinach and kale

Directions

Place broth, tomato puree, beans, onions, garlic, basil and salt in a crock pot .

Cook on high heat for 2-3 1/2 hours Stir in spinach and Kale and top with feta cheese

Enjoy!


Julie Mitchell
11/Dec/2017

Creamy-Asparagus-Soup-with-Morel-Mushrooms-and-Ramps-500

Thanks to my sister Kelly I have enjoyed this delicious soup at work and at home. It is so easy to make and great to serve at any temperature. I hope that you like it as much as we have.

-Kristy

Ingredients

2 cups of cubed red potatoes

2 cups leeks

2 cups asparagus

juice of one lemon

1 tbsp of extra virgin olive oil

1 can of Trader Joe’s light coconut milk or 1/2 cup of coconut milk, 1 carton of organic vegetable broth

1/4 tsp of celtic sea salt

You may add one of the following for additional flavor:

parsley

dill

nutmeg

Directions:

Chop up and saute potatoes, leeks, asparagus in extra virgin olive oil.

Once all vegetables are tender add in the vegetable broth and bring to a boil.

Allow to cool.

Pour ingredients into your Vitamix  and add coconut milk, lemon juice, salt and blend until smooth and creamy.

Pour into pot and heat on low.

Top with nutmeg, parsley, or dill and ENJOY!

This tastes great warm or cold.


Julie Mitchell
11/Dec/2017

spaghetti and meat sauce

Ingredients

1 large or 2 small onions

3-4 stocks of celery

4 T olive oil

Then add these and bring to boil then simmer for 30 minutes:

4-5 garlic cloves or 1 tsp garlic salt

1-2 tsp of each: oregano and basil

1 can(28oz) of diced tomatoes

1 jar spaghetti sauce or marinara sauce

1 bag of green or red lentils

salt or Braggs Liquid Aminos for flavor if desired

Options:

I added 1 bag of frozen peas and 1/2 bag of frozen spinach.

Directions

Cut spaghetti squash in half and place in oven for 45minutes at 350 degrees.

Then use fork to pull out the stringy center of squash.

Serve sauce over spaghetti squash and if you are like me, add some feta cheese for extra flavor.

 


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