Blog



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Allie
19/Dec/2018

By Allie Mitchell, Clinical Director

As summer is winding down and Labor Day being right around the corner, I wanted to share about our smoothies and why they have become so popular! Smoothies are an easy-to-digest way to get your macro-nutrients in while at the same time being healthy and delicious! The smoothies we make here at The Nutrition And Wellness Center are easy and fast to make. They have all the quintessential nutrients you need to keep you going through the day with energy and renewed stamina. Our recipes are simple, and we find that our clients keep coming back for more.

SMOOTHIE RECIPE:

  • GET ANY SIZE STANDARD CUP
  • 1 CUP OF ICE
  • 1/2 CUP OF FROZEN FRUIT (organic is ideal, I love blueberries!)
  • 1.5 to 2 CUPS OF WATER
  • 2 SCOOPS OF ULTRAMEAL or SP COMPLETE
  • 1 tsp FLAX OIL
  • A FULL DROPPER OF STEVIA  (optional)
  • TURN ON BLENDER, BLEND UNTIL DONE (usually 1 min. or less!)

We have a Vitamix blender at the office, but any blender will do. We also use organic frozen fruit from Costco and flax oil straight from Barlean’s.

Stop by and I can make you one for lunch or a midday snack.
COST: $5

“Moreover, that every man who eats and drinks sees good in all his labor— It is the gift of God.” -Ecclesiastes 3:13


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Julie Mitchell
19/Dec/2018

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
19/Dec/2018

We enjoy this wonderful treat, which was created by Julie, and wanted to pass along the recipe for you to enjoy in your home.

Ingredients

1 cup of water

(and add a splash of coconut milk if preferred)

2 scoops of Vanilla Ultrameal

4 chunks of pineapple

4 drops of Lemon doTerra Essential Oil

1 tsp flax oil

Ice

Optional: 5-15 drops of liquid Stevia

Directions

Combine ingredients into a blender

Blend until smooth.

Enjoy!


Julie Mitchell
19/Dec/2018

artichoke-dip

Ingredients

2 14oz. cans of artichoke hearts (drained)

1-2 garlic cloves

1/2 teaspoon of cumin

2 tablespoons of olive oil

salt and pepper to taste

Directions

Combine the artichoke hearts, garlic cloves, cumin and olive oil in a food processor.

Blend until smooth.

Enjoy.


Julie Mitchell
19/Dec/2018

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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
19/Dec/2018

Scrambled-Eggs-with-Spinach-Feta-and-Pine-Nuts-1

Serving:1

Ingredients

2 eggs

1/4 onion diced

1/2 summer squash and zucchini diced

handful of spinach

feta

Celtic Sea Salt

Directions

Saute onion, squash and zucchini for 2 minuets in a tablespoon of olive oil

Add spinach and cook for 1 minute

Add eggs with a dash of salt

Add feta and cook for one minute

Serve and enjoy!


Julie Mitchell
19/Dec/2018

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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
19/Dec/2018

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
19/Dec/2018

Food Network Magazine

Ingredients

1 1/4 pounds Brussels sprouts, trimmed and halved

2 tbsp extra virgin olive oil

Celtic Sea Salt

3 tbsp pomegranate molasses

Seeds from 1 pomegranate

1/2 cup coarsely chopped toasted hazelnuts

1 tbsp finely grated orange zest

Directions

Preheat the oven to 375

Put the Brussels sprouts in a roasting pan; toss with the extra virgin olive oil and season with Celtic Sea Salt.

Roast in the oven until light golden and a fork  inserted into the centers goes in without any resistance, about 45 minutes.

Place sprouts to a large bowl and add the pomegranate molasses, pomegranate seeds, hazelnuts, and orange zests.


Julie Mitchell
19/Dec/2018

eggplant and redpepper

Ingredients

8 slices eggplant, 1/2 inch thick

2 red bell peppers

3 tbsp of extra virgin olive oil

1 tbsp of red wine vinegar

1 tbsp fresh oregano, chopped

1/2 cup crumbled feta cheese

Celtic Sea Salt

Directions

Preheat grill. Coat peppers and eggplant slices with extra virgin olive oil.

Grill and arrange on a platter.

Top vegetables with 3 tablespoons extra virgin olive oil, an red wine vinegar.

Add oregano and feta, season to taste with Celtic Sea Salt.


HOURS

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9:00 AM – 5:00 PM
Friday
9:00 AM – 4:00 PM
Sat – Sun
Closed
*12-1 Daily
Closed for lunch

CONTACT INFO

3715 Strawberry Plains Road, Suite 5
Williamsburg, Virginia 23188

757-221-7074

Copyright by The Wellness and Nutrition Center 2017. All rights reserved.

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