Ezekiel bread in Publix freezer section: toast, spray butter, cinnamon
Peaches, pear, plums, nectarines, cherries, berries, grapes, bananas, apples
Organic baby greens (Walmart or Costco): no washing or cutting, just cook (even add to stew, soups)
Organic frozen vegetables (Costco and Walmart) can be warmed, then add salt, pepper, & a light salad dressing or olive oil
Add Baby Kale or spinach, shredded Zucchini, Yellow Squash to dishes
Swai – no fishy taste – or Wild Caught Salmon in the freezer at Walmart $10/2 lb
Rotisserie chicken (Walmart, Costco, Publix)
Tuna – limit to once a week because of mercury
Cauliflower crust organic pizza at Costco
Eggs: scrambled, poached, boiled – Costco has peeled boiled organic eggs, 2/pack: cut open and eat or make egg salad or deviled eggs
3 – 4 Chicken breasts
1 can Artichokes hearts
½ c Lite Mayo
1 c Parmesan mix
blend in blender
1 can garbanzo beans
1 tbsp olive oil
2 tsp lemon juice
2 tsp cumin
¼ tsp salt
Pan spray pan, pour in baby kale, spray kale, add salt, and optionally nutritional yeast, bake 10 – 15 min 290 degrees or less.
Sunshine Carrot Salad
3 c shredded carrots
1 can crushed pineapple
Bake Zucchini or Eggplant in ½” rounds for ~15 minutes
Cover with organic pasta sauce or Salsa, Italian seasoning, chopped green pepper & onion, mozzarella cheese.
Bake 15 min more
1 large box organic spinach or other greens, cut up
1 onion diced
1-2 tsp garlic, chopped
4 c Cashew, Almond, Coconut, or Soy Milk
4 c Mozzarella
Mix above and bake for 45 minutes @350 degrees
Pan-fry, cutting into small pieces. Add:
Onion-saute till soft. Add:
Coconut milk or yogurt. Mix over heat till raisins plump.
Great over salad, vegetables, or rice
Napa Cabbage Salad
1 head napa cabbage, shredded
1 c slivered almonds
2 Tbsp olive oil
¾ c apple cider vinegar
2 Tbsp soy sauce
¼ c Xylitol
Mix last 4 ingredients and pour over cabbage and almonds
¼ c Lite Mayo
¼ c. Brown Mustard
2 Tbsp Apple Cider Vinegar
2 Tbsp Xylitol
1 tsp Curry
1 tsp Rosemary
Mix together and pour over salad
Welcome to Mandarin Wellness Center
Welcome to Mandarin Wellness Center!
Dr. Shirley Hartman has been serving the Jacksonville area for over 30 years. We are located at 9283 San Jose Blvd between Sunbeam Rd and Baymeadows Rd.
Shirley Hartman, MD is a family practice physician specializing in holistic medicine. The Mandarin Wellness Center also has a nurse practitioner. We treat a variety of needs, from primary care to chronic and more complex ailments, including autoimmune disorders and Lyme disease.
Want to get in touch with us to make an appointment or have questions?