FUNCTIONAL NUTRITION &

WHOLE BODY WELLNESS

“Healing the Person, Not The Condition” ~ Tommy Markov

F.L.O.W is excited to partner with Living Wellness to bring you

SOLUTIONS to all your health & nutrition needs!

Things We Can Help You With:

  • Healthy Aging

  • Gut/Digestive Health

  • Weight Management

  • Hormone Regulation

  • Mood/Mental Health

  • Heart Health

  • Chronic Disease

  • Inflammatory Issues

  • Women’s Health

  • Detoxification

🍋🍗 Lemon Garlic Chicken with Green Beans 🌱

Here's why you'll love it 🤩

⏰ Quick & Easy: Ready in under 30 minutes, this dish is perfect for busy weeknights, or anytime you need a nutritious meal without the fuss.

💪 Health Benefits: Lean chicken provides high-quality protein for muscle repair and maintenance, while garlic supports immunity. Green beans offer a fiber-rich side, helping with digestion and heart health.

🥗 Leftovers Love: If you have leftovers, the chicken and beans make a fantastic salad topping for tomorrow's lunch, adding a protein-rich component.

Ingredients

  • 4 chicken breasts, thinly sliced or pounded thin

  • 6 garlic cloves, minced

  • 2 lemons, zested and juiced

  • 4 cups green beans, trimmed and halved

  • 4 tbsp olive oil

  • 1/4 tsp salt and pepper to taste

Directions

  1. Season the chicken breasts by rubbing with salt, pepper, 1 teaspoon of minced garlic, and 1 tablespoon of lemon zest.

  2. Heat 2 tablespoons olive oil in a large sauté pan. Cook the chicken over medium heat on both sides until golden and cooked through.

  3. Remove the chicken and add the remaining olive oil to the pan. Sauté the rest of the garlic for a minute, then add green beans with 1/2 cup of water. Simmer until tender.

  4. Squeeze a lemon over the beans in the last minute of cooking.

  5. Serve the chicken with green beans and lemon wedges.

Quinoa & Sweet Potato Jar Salad

Fuel your body with a powerhouse of nutrients! 🌱 Try our Quinoa & Sweet Potato Salad loaded with health benefits:

✅ Quinoa - A complete protein, and a great source of fiber for sustained energy.
✅ Sweet Potato - Bursting with vitamins A and C, promoting healthy skin and providing a complex-carb boost.
✅ Spinach - Iron-rich for oxygen transport, antioxidants for cellular health, and a vitamin K powerhouse.
✅ Red Pepper - Packed with vitamin A for vision health and vitamin C to boost your immune system.
✅ Black Beans - A protein and fiber duo supporting digestive health and providing long-lasting satiety.
✅ Pumpkin Seeds -Rich in magnesium for muscle and nerve function, and zinc for immune support.

Nourish your body, while delighting your taste buds!

Ingredients

  • 1 1/2 cups quinoa, cooked

  • 2 cups sweet potato, cubed & roasted (350F for 20 minutes)

  • 1 red bell pepper, sliced

  • 1 red onion, diced

  • 2 cups black beans, rinsed and drained

  • 1/3 cup pumpkin seeds

  • 8 cups baby spinach

Dressing

  • 1/2 cup olive oil

  • 4 tbsp balsamic vinegar

  • 2 tsp Dijon mustard

  • 2 tsp maple syrup

  • 1/4 tsp salt and pepper to taste

Directions

  1. Cook quinoa according to directions.

  2. Prepare the dressing while the sweet potatoes roast. You can use any roasted vegetable in place of sweet potato if you’d like.

    1. Whisk together olive oil, balsamic vinegar, Dijon mustard, maple syrup, salt & pepper. Set aside.

  3. Prepare all the other ingredients.

  4. Add dressing to the bottom of one large jar or divide up into 4 smaller jars.

  5. Layer ingredients with red bell pepper, onion, cooked quinoa, roasted sweet potatoes, black beans, pumpkin seeds, and end with spinach.

  6. Seal jar(s) and refrigerate until ready to serve. Invert jar into a serving bowl, toss, and enjoy!