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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


Julie Mitchell
11/Dec/2017

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Ingredients (4-6 servings)

2 sweet red peppers

2 zucchinis

1 tablespoon olive oil

1 clove garlic, crushed

2 tablespoons with vinegar

1-2 teaspoons Bragg’s Liquid Aminos

1/4 cup sesame seeds

salt and pepper to taste

Directions

Wash peppers and zucchini. Slice peppers into 1-inch strips. Cut ends of zucchini, quarter lengthwise, and chop into 1-inch pieces. Sauté zucchini in 1 tablespoon olive oil for 4 to 5 minutes, until lightly browned and just soft. Add garlic, and stir with vinegar and soy sauce. Marinate 6 hours or overnight. Season with salt and pepper to taste, and toss with sesame seeds before serving.


Julie Mitchell
11/Dec/2017

tunasalad

Ingredients

2  7 oz cans of organic tuna

2 avocados

2 celery stalks

1 clove of garlic

1/4 cup of chopped red onion or green onions

1/2 of a lemon

1/4 tsp celtic sea salt

1 tbsp organic mayonnaise

Fresh tomatoes, feta and peas will take this tuna to another level and make it more filling!

Directions

Dice the celery, garlic, and onion and strain the tuna

Remove the avocado from the skin and mash.

Add celtic sea salt and add lemon juice right away to prevent browning.

Add the rest of the ingredients and mix.

Enjoy!

-Kristy


Julie Mitchell
11/Dec/2017

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Ingredients

1 cup Olive Oil

¾ cup Flax Oil

¾ cup Tahini

A few squirts off Braggs Liquid Aminos to your taste

A few squirts of mustard to your taste

2 tsp of honey or maple syrup or few drops Stevia

2-6 cloves garlic(I like garlic!)

½ – 1 cup vinegar of choice

Option: 1/4 cup Mayonnaise

Mix ingredients in blender.

Water: more for thinner, less for thicker.


Julie Mitchell
11/Dec/2017

salad-catsper

Ingredients

1 bunch of red leaf or green leaf lettuce (not iceberg)

1 bunch broccoli

2 cups chopped cabbage

2 cups chopped cauliflower

2 green onions chopped

½ cucumber

5 mushrooms

1 cup shredded carrot

Directions

Serve with Scrumptious Salad Dressing and sprinkle with toasted sunflower or pumpkin seeds.


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