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White Bean and Sausage Stew

1 Tablespoon olive oil1 onion, diced2 garlic cloves, minced3-4 carrots, sliced2 celery stalks, diced6 links of mild Italian sausage - remove the casings5.5 cups of chicken broth 2 cans of white beans (15oz), rinsed and drained3 large leaves of kale - roughly chopped into piecesSalt and pepper Heat the olive oil in a large pan and add the onion, celery, carrots, and cook until the onions are translucent and the other vegetables become tender. Add in the sausage - breaking it up into smaller pieces with a fork. Cook until the meat is browned and then toss in the garlic cloves, sautéing until aromatic. Drain the pan of any excessive fat.Add in the broth and beans and bring the mixture to a boil. Reduce the...

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Pumpkin Protein Bites

2 cups oats1/2 cup smooth peanut butter1/2 cup canned pumpkin1/4 cup honey1 tsp pumpkin spice2 scoops of protein powder (vanilla is preferable)2 tbsp dark chocolate chips (optional)Dust with extra cinnamon if desired Blend all ingredients in a food processor. Using a spoon, scoop out the mixture and roll into balls, dusting with extra cinnamon if desired! ...

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Healthy Crockpot Apple Butter

We are quickly approaching apple-picking season! In the greater Charlotte area there are several places to pick delicious apples. Try this delicious apple butter recipe that skips the unnecessary added sugar! Best of all, you can use your crockpot which is easy and mess-free. Ingredients: 10–12 sliced apples1 cup apple juice or cider1 teaspoon lemon juice1 tsp vanilla extract1/2 tsp nutmeg1/4 tsp ground cloves1 tsp cinnamonPinch of salt Directions: Put all of the ingredients in a slow cooker. Cook on low for 10-12 hours.At 10 hours, once apples are fully cooked, soft, and brown, use an immersion blender or transfer to a normal blender to blend completely. Transfer the blended mixture back into the crockpot and continue simmering for an additional 2 hours until it reaches a thicker texture.Let cool, store in...

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5 Minute Peach Fro-Yo!

Ingredients: 2 Cups of Frozen Peaches1 TBSP of Lemon Juice3/4 Cup of Greek Yoghurt2-3 TBSP of HoneyAdd liquid as needed Directions Blend the ingredients together in a food processor using a spatula to scape the sides until it's blended and smooth like ice-creamServe immediately or you can transfer the mixture into a container and store in the freezer for up to 2 weeks ...

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What is a Doctor of Osteopathy?

Sensenbrenner Primary Care is pleased to welcome Dr. Eric Sensenbrenner to the practice as a new provider! He is currently accepting new patients. Dr. Sensenbrenner is a Doctor of Osteopathic Medicine (DO). What is a Doctor of Osteopathy (DO)? DOs receive the same education and training as MDs with a focus on seeing wellness as a composite of mental, physical, and spiritual health. DOs also receive additional training in hands-on physical techniques called OMM to diagnose illness and promote healing. What is OMM or OMT? Osteopathic manipulative medicine (OMM) or treatment (OMT) are non-invasive, hands-on physical techniques that adjust skin, soft tissue, muscle, and bone to diagnose illness and promote healing. For More Info: https://findado.osteopathic.org/difference/osteopathic-training ...

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Air Fryer Squash

2-3 summer squash sliced thinly1.5 Tablespoon olive oil 1 teaspoon of garlic powder1 teaspoon of dried basil1 teaspoon oreganosalt and pepper to tasteOptional - parmesan Preheat the air fryer to it's highest setting (possibly 450F)Slice the squash into thin roundsIn a bowl with the squash, add the olive oil and seasonings and coat evenlyPour the squash into the air fryer basket making sure that they are evenly dispersed and not touching if possible. Cook for about 15 minutes or until they're golden brownStop the cooking about 8 minutes to redistribute the squash in the basket.Serve right away with parmesan if desired! ...

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Mood-Boosting Smoothie Recipe

You know those days when you can't seem to shake that tired feeling? The old adage "you are what you eat" is certainly true! Try this colorful smoothie recipe for a boost of energy! Ingredients: 1 Cup of Spinach1/2 Cup of Frozen Pineapple1 Banana1/2 Avocado3 Celery Ribs, chopped2 Cups of Coconut Water1 TBSP of Turmeric Powder1 Cup of Ice Blend until smooth, adding more liquid as needed! ...

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Make-Ahead Smoothie Packs

We love smoothies because it's a simple way to add in lots of leafy greens or whatever produce you have sitting in your fridge! Check out these ideas for make-ahead smoothie packs. Prepare these bags in advance and toss them in the freezer. When you are ready for your smoothie, simply add it to your blender with a liquid of your choice (nut milk, coconut water, juice etc.). It's fun to explore and add more or less ingredients depending on what you enjoy! Play around with it and get creative! Try these unique flavor combinations: Pina Colada 1/2 Can of Coconut Milk1/2 Cup of Shredded Coconut1 Banana1 Cup of Pineapple1 Carrot Sweet Greens 1 Cup of Spinach1 Banana1-2 Celery Pieces1/2 Green Apple1/2 Avocado2 Tbsp of Almond Butter Chocolate Peanut Butter Cup 1-2...

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Healthier Flourless Chocolate Cake

Check out this delicious flourless chocolate cake (gluten-free)! It's a perfect addition to Valentine's dinner! Ingredients 4 oz semi-sweet baking chocolate, roughly chopped¼ cup light-tasting olive oil¾ cup pure maple syrup1 tsp espresso powder (optional)2 tsp pure vanilla extract½ tsp kosher salt½ tsp baking powder¼ cup unsweetened applesauce4 eggs, lightly beaten⅓ cup unsweetened cocoa powder, sifted* (plus more for dusting)Fresh berries such as blueberries, strawberries, or raspberries, for garnish (optional) Directions Preheat oven to 375 degrees F. Lightly grease a 9-inch springform pan and line the bottom of the pan with parchment paper.Place a double boiler over simmering water. Add the baking chocolate and olive oil and heat, stirring constantly, until the chocolate is completely melted. Note: If you do not have a double boiler pan, a large mixing bowl works well...

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Slow Cooker White Chicken Chili

Ingredients: 3 tablespoons butter1 large onion choppedSalt10 garlic cloves, finely chopped1 jalapeño, minced3 (4-ounce) cans chopped green chiles2 teaspoons cumin3 teaspoons onion powder1 teaspoon dried oregano½ teaspoon ground cayenne2 pounds boneless, skinless chicken thighs3 cups chicken stock2 cans great Cannelini beans2 cups frozen corn1 cup finely chopped fresh cilantro 1 lime, juiced Directions: In a large Dutch oven, melt the butter over medium heat. Add the onion, season with salt and cook, stirring occasionally, until the onion is softened and translucent, about 8 minutes. Add the garlic and jalapeño and cook until fragrant, about 1 minute. Add the chopped green chiles, cumin, onion powder, oregano and cayenne and stir until fragrant, 1 to 2 minutes.Transfer the mixture into a 5- to 8-quart slow cooker. Generously season the chicken thighs with salt and add them to the pot. Stir in 3 cups...

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In observance of the Thanksgiving holiday, Sensenbrenner Primary Care will be closed Thursday and Friday, Nov 24th & 25th. See you all again on Monday, Nov 28th!

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