One large Portobello mushroom cap
1/4 Cup shredded mozzarella
3 cherry tomatoes cut into quarters
1 Clove of garlic minced 
3 Tablespoon of fresh finely chopped parsley
1 Tablespoon of olive oil
2 Tablespoons of balsamic vinegar glaze to drizzle on top 


Mix garlic, olive oil, and parsley in a small bowl.
Place mushroom cap in a baking dish, brush on both sides with olive oil, parsley, and garlic mixture.
Stuff mushroom with mozzarella cheese  cherry tomatoes.
Broil till cheese is melted and slightly brown.
Drizzle balsamic glaze on top and serve.

Olivia Mcallister

Pineapple tones the stomach, and also burns fat.
Oranges help with respiratory and sinus issues.
Limes help remove toxins from your body.
Bananas have anti-viral properties that are very powerful.
Asian Pears helps remove radioactive toxins from your body. 
Cabbage will help you lose fat.
Cherries  strengthen the circulatory system and your heart.
Cauliflower is helpful with asthma  and with  kidney disorders
Blueberries  help with hypoglycemia, and helps balance your blood sugar.
Lemons will help alkalize your body, and cleans your liver.
Currants reduces anemia , and cleans your blood.
Apples help to prevent depression and anxiety.
Fennel helps with cramp and, pain. 
Sweet potato helps with IBS, and digestive disorders.
Radish helps your body absorb nutrients better.
 

.

  
 
.
 
 


  

Not only does this fruit help prevent heart attacks, it also helps prevent strokes, and reduces high blood pressure, and lowers bad cholesterol levels.

THE DATE!

 This fruit has amazing nutrients important  for your overall health.  Dates are packed full of iron, potassium, magnesium, calcium, copper, phosphorous, manganese, and sulfur.
 
When consuming dates on an empty stomach it helps prevent  the formation of excess belly fat.
The date contains  no cholesterol  there for it helps you keep a good body weight.

Eating dates in moderation is key, they do have lots of natural sugars in them and are quite sweet to the taste, its important to always watch your sugar intake. 
You only really require one date a day to get the great nutrition they have to offer you.


Olivia Mcallister nutritionist

The basis of this treat is the chia seed.
 Chia seeds are a powerhouse of nutrients, containing protein, fiber, omega 3 fatty acids, and minerals including calcium- up to three times more then a serving of milk.

How to make a simple chia seed pudding.

ingredients

1/3 cup of chia seeds
1 1/2 cups  almond or coconut milk
2 tablespoons of maple syrup or honey
1/2 teaspoons of vanilla

Instructions

Combine all the ingredients in a glass jar. Cover the jar with a lid and shake vigorous.
Chill for about 1 hour, Then shake it again. Let chill for four more hours or over night.
The chia seed will expand and turn into a pudding consistency.
Serve cold. You can top with fruit or nuts.

Notes
You can buy chia seeds in most stores.
As always I encourage you to buy organic ingredients.  
    

Onions add wonderful flavor to are food they also have amazing healing properties.
Most people have no idea how onions benefits are body's.
Here are some things onions do to help our body's heal.

• Onions help lower fevers.
• Onions help lower cholesterol.
• Onions help fight symptoms of asthma.
• Onions help inflammation.
• Onions help fight infections.
• Onions help fight the risk of blood clots.
• Onions are antiviral, anti-inflammatory, and has antibiotic properties.

Enjoy your  onions every day because an onion a day keeps the doctor away.  
 
 

We had such a great turn out at our last fermented foods class, were doing another one!!  This class we will be doing sauerkraut and slaws.
Join us on Saturday, March 25th at 10am to learn how to ferment your own foods.  The art of fermentation appeals to our personal and fundamental well-being.  Fermented foods are a great source for a probiotic that assists in the healing of the digestive system, they give you the ability to help absorb nutrients better, they are budget friendly, and it is fun and easy....and tastes good too!

Space is limited, so call the Center for Health and Wellness at 702-248-2228 and reserve your spot today!  Classes will be held at the Center for Health and Wellness.  Looking forward to seeing you there!