Foods, Health and Disease, Uncategorized

Foods That Heal a Thyroid


Foods For Your Thyroid


Let Food Be thy Medicine, and Medicine Be Thy Food


We have been told for decades by authorities that food has nothing to do with healing. In fact, only in the very recent past has modern medicine started to discuss foods as a way to prevent illness. In the last five to ten years conventional medical experts have started talking about the healing benefits of foods more than ever, as if this was wisdom they knew all along. It might seem like this would be a positive shift in the health field, but unfortunately this trend has resulted in some of the most healing foods, such as fruits, being unfairly attacked by the newest experts. Because of this trend, it’s critical that you err on the side of caution so you are not fooled by this recent development of trendy misinformation. It’s important to remember that it’s the doctors and experts in alternative health that have known for a very long time that foods heal the body and they were ridiculed for it. Still, both conventional and alternative health communities have yet to fully understand the power of foods that can actually reverse and heal diseases that have plagued people for decades.


The foods in this article are so powerful, and scientific research knows almost nothing about them. Science and research have not even scratched the surface of what is in foods and are years away from discovering what is in a wild blueberry, for example, or any other healing food. Funding simply does not get devoted to researching truly healing foods.


Are you chronically overweight, do you have high cholesterol levels that statins don’t help, unexplained hair loss, short or nonexistent eye brows, chronic tendinitis, or autoimmune system problems, then you have a sensitive or disturbed thyroid.  The true cause of thyroid disease, Hashimoto’s thyroiditis, hypothyroidism, hyperthyroidism, Grave’s disease, and almost all other thyroid conditions and symptoms is the Epstein-Barr Virus (EBV). Medical science and research have not yet done the research of this truth. EBV is not just a trigger for people who are already dealing with a chronic illness or even a thyroid condition as some health professionals believe. A trigger is not a true cause. That is a lazy mistake. The virus is the true cause. This is a subtle but serious critical difference in knowledge that’s essential to understand.


It is crucial to understand that EBV is the true cause of thyroid problems so you can begin including the foods that fight this virus and support the thyroid. Knowing the cause can change everything when it comes to healing. There are many people who call themselves autoimmune experts who suggest one diet or another these days. While it may be easy to follow these trendy diets, we must ask ourselves whether it is even possible for these medical experts to recommend which foods to avoid and which foods to include when they do not even know what causes thyroid disease and other thyroid conditions and symptoms in the first place. These experts tell us that thyroid conditions such as Hashimoto’s thyroiditis is our immune system attacking our own body. This is reckless, outdated information that does not help someone heal. Furthermore, scientific research knows very little about what is in foods and what foods can do. These two things puts their credibility in question. We have to be the ones to become experts. It’s critical for our own health and the health of our loved ones.


Many of the foods discussed here are controversial and may seem contradictory to other information you have heard elsewhere. This is again because most of the thyroid information that is available today is outdated and inaccurate. It can take 10 or more years for new medical information to filter down to some of the medical community.


Brassica/Cruciferous Family

The first food is actually a group of foods called cruciferous vegetables, which include kale, broccoli, cauliflower, brussels sprouts, broccoli raab, arugula, and cabbage. You may have heard that cruciferous vegetables, also known as brassicas, are harmful for anyone with a thyroid problem. This is an example of misinformation that becomes trendy and is shared widely despite it not being accurate. And it is even harmful because these foods are some of the most powerful healers for anyone with a thyroid condition or symptom. The mistaken theory suggests that the goitrogenic compounds contained in these foods are harmful to the thyroid. However, it is impossible to consume enough cruciferous vegetables for them to become dangerous for your thyroid. In truth, even if you eat a barrel full of cauliflower, you will still be safe. The reason is due to something currently undiscovered within these foods called anti-goitrogenic compounds. These same vegetables that contain the goitrogenic compounds contain equal amounts of compounds that cancel out the goitrogenic ones. Therefore, there should be no fear when consuming these delicious healing vegetables, whether raw or cooked.


Actually, if someone avoids them due to this misinformation, they are truly missing out on what these foods have to offer. There are phytochemical compounds in kale, brussels sprouts, and all these vegetables that do so much to heal your thyroid that you would be cheating yourself if you decided to avoid them “just to be safe.” The phytochemical compounds literally push the virus out of the thyroid and destroy it. Since it is a pathogen we are going after when trying to heal thyroid issues, it is critical to understand the healing properties the brassicas possess and incorporate them into your diet. Some broccoli and cauliflower are not going to hurt you; they will help you.



Look at an artichoke to visualize just how strong and protective this food is for the thyroid. You see the layered leaves on the outside, the tips of which are spiked and sharp. The leaves are thick and hearty on the outer layer and become thinner and denser as they reach the center of the vegetable. At the center lies the heart, which the entire leaf system is safeguarding and supporting. In the same way, the majestic artichoke can protect your thyroid, making it the most powerful food for thyroid healing.

There are so many undiscovered compounds in artichokes that work for your thyroid, including subgroups of phytochemicals that shrink nodules, tumors, and cysts. There are undiscovered antioxidants and amino acids, which hopefully science will begin to see 30 years down the road. Artichokes also protect your thyroid from invaders, such as the pathogen you now know to be the true cause of thyroid disease.


When consuming artichokes, fresh is always best. If you purchase canned, bottled, or even frozen artichoke hearts, citric acid is often an additive, which can be harmful to your health in different ways and should be avoided. But the artichoke hearts will still help heal the thyroid, regardless of the citric acid. If for some reason you are unable to get fresh artichokes, soak your canned, bottled, or frozen artichoke hearts overnight in water with a pinch of sea salt. The next day, rinse them well and almost all of the citric acid will be gone. If you steam your artichokes, you may also add a pinch of sea salt to this water, too.


Atlantic Sea Vegetables

Sea vegetables are another food group that tends to ruffle some feathers, typically due to the high iodine content. There is a commonly held belief that anyone with Hashimoto’s thyroiditis should avoid sea vegetables and iodine altogether. This is based on a current trend that’s focused on the idea that iodine creates inflammation of the thyroid. However, the people recommending to stay away from foods like dulse and kelp are the same people who do not know what causes thyroid disease in the first place. Therefore, would it even be possible to understand whether iodine is harmful or not? Atlantic sea vegetables are not among the foods to avoid, and here is why.


Atlantic sea vegetables, especially dulse and kelp do, in truth, contain elevated amounts of iodine, but this is helpful. Iodine acts as an antiseptic for the thyroid. It is a disinfectant and cleans the thyroid out of any viruses, such as Epstein-Barr virus, the very pathogen we are targeting when wanting to heal from Hashimoto’s, Grave’s, or any of the other various thyroid issues that are so prominent today. Iodine deficiency today is very different to the kind we faced in the past. Years ago, we were deficient in iodine due to the new cultivation process of grains, which was stripping grains down so that they became a very different food than they were before. These days, many organic farmers are aware of iodine deficiencies in the soil, and so they cleverly use seaweed fertilizers to enrich the growing process with iodine. This, though, is not enough. We require more iodine than we ever did before,because of the vast amount of people struggling to fight viruses in their thyroid. This is why it’s so important to include sea vegetables in your diet. Dulse and kelp help you protect your thyroid if it’s under attack from EBV, which is very common for many people, and support healing in powerful ways. The iodine in sea vegetables also protects the thyroid from radiation and helps to prevent thyroid cancer and other cancers.


If you are afraid of the iodine in sea vegetables and are having a hard time letting go of the idea that they are bad for you, try just including a little bit of Atlantic dulse in your diet here and there. Just start off small. Sprinkle a teaspoon of dulse flakes on your salad once a week. Stir a strip of Atlantic kelp into your soup for dinner. Try to get small amounts of it in as you learn to trust that iodine is helpful, not harmful.

My recommendation is to opt for the sea vegetables from the east coast, from the Atlantic Ocean. The Pacific Ocean is too polluted for us to be regularly consuming vegetables from its waters. The dulse and kelp that come from Maine are the best ones to eat. These are powerful foods that can bring you so much healing.


Be sure not to confuse the iodine in sea vegetables with the bottles of topical iodine from the pharmacy. Topical iodine is not to be consumed orally.



While bananas may seem like a common fruit, they actually contain powerful properties to help you heal from your thyroid disease, conditions, and symptoms. Bananas help restore neurotransmitters and support healing from neurological problems, which are among the symptoms related to thyroid problems. Neurotoxins from viruses like EBV can creep into your body and cause symptoms like brain fog, memory loss, fatigue, restless legs syndrome, insomnia, tremors, tingles and numbness, headaches, tinnitus, anxiety, depression, and many more. This fruit is an anti-inflammatory, anti-EBV food that can greatly help you in healing from and preventing thyroid conditions and symptoms. Bananas are also good for hypoglycemia because they balance blood sugar and protect adrenals. Additionally, they knock out streptococcus, which unknown to medical science and research is the bacteria responsible for SIBO, from the intestinal tract. Streptococcus is a cofactor for Epstein-Barr Virus.


There is a current trend that started approximately 11 years ago that warns people to not eat bananas. The common thought is that bananas have too much sugar, which often leads people to believe that the sugar in bananas is the same as the sugar in a donut. This could not be further from the truth. The sugar contained in bananas, and in all fruits, is glucose that our brain requires on a daily basis.


The panic about bananas is completely unfounded, especially because science has yet to even discover what is in a banana. Once medical research came across potassium, they stopped any further inquiry simply because there is no money is banana research. What is not talked about is that bananas are very rich in calcium because they require calcium-rich soil to grow. The calcium in bananas is very important for the central nervous system. Furthermore, we need calcium from fruits, leafy greens, and vegetables in the diet when there are nodules in the thyroid. Nodules deplete our systems of any calcium that we already have, making us deficient in this necessary nutrient. Bananas are excellent at preventing calcium deficiency.


Many people are accustomed to eating bananas when they are still fairly green. Others have been told to eat them when they’re completely green and hard as a rock by recent experts who fear fruit and don’t understand what they’re recommending. They try to back up their recommendations with biased studies that are anti-fruit, which puts people into fruit fear. This is another colossal, trendy blunder that’s slowing down the healing process in chronic illness. When bananas are in this state, they are unripe and can actually be quite difficult to digest and assimilate all the nutrients you are trying to acquire from the banana in the first place. Allow your bananas to ripen until there is no visible green, they are slightly soft to the touch, and there are even some brown spots. You also don’t want them too overripe. The best time to eat them is when they are lightly speckled with brown spots, but haven’t turned mostly brown. When fruits are ripe, they will become much sweeter because the sugar has matured and the nutrients will be their most bioavailable at this point. Their sugars will also most effectively hold and suspend the most important nutrients for reversing and preventing disease.


I encourage you to incorporate as many bananas as you want to in your diet because they are such an amazing gift to us for healing and nourishment. Even if you do not have a thyroid condition or symptom, bananas can be an amazing staple, especially because they are commonly affordable and available year-round in most places in the world. Every time you go to the store, add a few bunches to your cart. Keep several bunches of bananas on your kitchen counter at all times. Freeze them when you have a lot of ripe ones so they are ready to throw into smoothies or to make banana ice cream. You can even eat four or five at a time and experience how satisfied they make you feel when they are properly ripened. If you eat them with a few stalks of celery, you will have an especially nourishing, balancing, and restorative meal or snack.



Cucumbers are another important food to include because they strengthen the adrenals and the kidneys while flushing toxins created by viruses from the bloodstream. Cucumbers also hydrate the lymphatic system. Our lymphatic system can be found at various places around our body, but some of the most important lymph nodes are the ones that surround the thyroid in the neck. We want to protect this part of our lymphatic system because of its close proximity to the thyroid.


People who are too sick to exercise will benefit greatly from increasing their consumption of cucumbers. This healing food will support your lymphatic system in lieu of the exercise you are not quite ready for.



Garlic is an incredible food for thyroid healing because it essentially acts like an anti-viral bomb that can do wonders for eliminating EBV from your system. It also kills off streptococcus, which, as I mentioned above, is a cofactor of EBV. Strep is connected to UTIs, sinus infections, SIBO, acne, and many more symptoms. Garlic has a fantastic way of getting deep into the throat to fight off bugs in the lymph system and thyroid.


Some people stay away from garlic because they either believe it is unhealthy, or they simply cannot handle the strength of the flavor. Garlic is not an unhealthy food. It is very good for you because of its antiviral compounds. If it is the flavor that is keeping you away from garlic, try to eat scallions and onions instead because they contain similar properties.


I want to inspire you to include both raw and cooked garlic into your meals and to get creative with it! There is no need to burn your throat by eating too much, but try to get garlic in any way you can. Make guacamole with a couple cloves of raw garlic mixed in. Instead of adding one clove of garlic to your vegetable soup, add four. Mince or press a clove of garlic for your savory salad or add it it your salad dressing. You can even rub a piece of raw garlic on a baked sweet potato. Also, I recommend investing in a simple, inexpensive garlic press. This will make it much easier to consume garlic regularly because sometimes mincing garlic with a knife can be a bit tedious.



Celery is one of the most amazing foods given to us to heal from thyroid issues because of its long list of healing properties, most of which are unknown to science and research. Celery strengthens hydrochloric acid in the intestinal tract, helps the liver produce bile to break down food, and stabilizes the adrenals. Celery provides special undiscovered subgroups of mineral salts that attack the virus that causes Hashimoto’s. Celery also contains powerful electrolytes for the nervous system and boosts T3, a hormone in the thyroid. Find out more of the unknown healing properties of celery in Thyroid Healing. If celery doesn’t taste good to you, try chopping it up very small and adding it to your salad. Add a stick or two to your next smoothie. Juice it and drink it alone, or juice it with some cucumber, an apple, or pineapple if you need help with the flavor. This is another important food to include and find creative ways of getting into your meals.



At the moment, scientific research does not know much about what is contained inside an asparagus, but they are beginning to tap into some new chemical compounds. What research does not know is that asparagus supports the thyroid and is one of its most enthusiastic and powerful advocates. Think of asparagus as your friend or family member that consistently has your back and is your constant support. There are phytochemicals in the skin and in the tips of asparagus that push back invaders, whether those invaders are chemical or viral. Asparagus also has an alkaloid that acts as a gentle aspirin throughout the body, calming down the body and lowering inflammation. As opposed to over-the-counter aspirin, this quality in asparagus does not thin the blood or create havoc in the stomach. There are so many ways to consume asparagus. To start, you can try juicing it raw, adding it to raw to salads, or eating it lightly steamed.



Radishes are one of those vegetables that, because they have a bite to them, are often neglected. However, they are wonderful to include if you want to heal your thyroid. Radishes are an antiviral food due to their high and unique sulfur content. The sulfur contained in radishes is unlike that of any other vegetable because it specifically kills pathogens throughout the body. This is one of the ultimate foods for Hashimoto’s or any kind of thyroid problem because of its unique ability to kill off EBV, which is exactly what you want to do throughout your healing process. The sulfur compound acts like a smoke screen, saturating the thyroid and removing pathogens. Another quality of radishes is that they can prevent and stop thyroid atrophy. When the thyroid is infected, it can often atrophy due to its lack of use, which gives you just one more reason to include radishes on top of salads and to eat as snacks. While the variety of radish most people are familiar with is quite spicy, there are so many other varieties to try that are either milder or even spicier. Watermelon radishes and grapes radishes are beautiful choices to be found at local farmers markets and health food stores and are more mild. There are even black radishes that have a strong but delicious bite. These varieties will change everything you know about radishes and are fun to add to dishes and try with your family.



Potatoes are another controversial food because they have been mistakenly labeled as a white food. Even though potatoes are white on the inside, they are not a white food. Radishes, bananas, jicama, and cultivated blueberries are all white on the inside with a different color skin, and yet they are not considered white foods. Potatoes have gold skin, red skin, brown skin, and even purple skin. There are so many varieties of potatoes available to us that are healthful to include in our diet, especially if we want to fight the virus that causes thyroid problems. Potatoes, contrary to popular belief, are not devoid of nutrition. Rather, they are full of it! They have very high amounts of L lysine and tyrosine. The humble potato is one of the ultimate EBV killers and is wonderful to include in your diet despite it being under attack by many diet trends today. These diets and the experts behind them don’t understand thyroid illness or any other chronic illness. By shunning the potato because it goes against their own personal food beliefs they are taking away an opportunity to receive the healing benefits from a fantastic food you may need for no reason.



Tomatoes are amazing for the thyroid because they contain their very own variety of vitamin C. Researchers are currently unaware that there are multiple types of vitamin C in fruit. This vitamin C in tomato is created through the moonlight frequency that is absorbed when the tomato is growing outdoors. This special vitamin C supports the thyroid like no other kind by keeping it balanced. Tomato has always been scrutinized because it’s classed as a nightshade. The new trend of the day suggests we should remove seeds from the tomato, which isn’t helpful. This trend stems once again from well-meaning experts who don’t know what causes thyroid and chronic illnesses in the first place. They are offering food advice based on outdated studies that have a “thumb on the scale” that have influenced their outcomes, which in turn can hinder healing.


Barley Grass Juice Extract Powder

This powerful supplement pulls out mercury and heavy metals, which feed the virus you are trying to get rid of when healing from thyroid conditions and symptoms. Barley grass juice extract powder also has alkaloids that feed the thyroid, which in turn prevents the thyroid from atrophying.

Try to have fun with the different foods and find new ways to incorporate these healing, powerful fruits, vegetables, leafy greens, herbs, and supplements into your daily life. When you feed yourself with the foods that fight EBV and support thyroid health and other chronic illnesses, you are giving your body the best support you can and healing can happen.


Call us with all your healthcare concerns


Health and Wellness Associates


D  . P. Carrothers

312-972-9355 (WELL)




Go For The Garlic : Recipe



It’s hard to imagine a bowl of pasta without the savory flavor of garlic. Besides being a staple in many Italian, Asian, and French cooking, it turns out that garlic is good for your health, too! Discover tasty ways to add this superfood to your meal plan with some of our best garlic recipes, and learn more about the health benefits of this healthful food below.


  1. 1. Garlic Has Been Used to Treat a Plethora of Ailments


Garlic is one of the oldest cultivated plants in the world and has been used for its medicinal qualities as far back as 2600 B.C. It is used to treat a plethora of ailments, including: arthritis, immune disorders, cataracts, cancer, strokes, and aging.


  1. It’s a Powerful Amino Acid


Scientists believe that most of garlic’s superiority is due to its sulfur-containing compounds. Garlic contains close to 100 nutrients, but one in particular, allicin, appears to do the most good. Allicin is an amino acid that is not available when garlic is in clove form, but is released when the garlic is crushed, cut, or chewed. It is allicin that gives garlic its strong smell.


  1. Garlic Offers a Host of Healthy Nutrients


In addition to allicin, garlic also contains phosphorous, zinc, potassium, selenium, polyphenols, and vitamins B6 and C. It is the total of all of these nutrients that makes garlic an excellent anti-inflammatory superfood!


Whole Grain Penne Pasta with Greens & Beans





2 tablespoons good quality olive oil-

2 large garlic cloves peeled and crushed-

1 teaspoon crushed red pepper flakes-

2 cups whole peeled canned tomatoes roughly chopped-

1-pint fresh cherry tomatoes-

1- 15oz. can cannellini beans-

Sea Salt to taste-

1- 13.25oz. box of whole grain penne pasta-

About 4 cups of loosely packed baby arugula




Put a large pot of salted water over high heat to boil for pasta.


In a large non-stick skillet warm the olive oil, garlic & pepper flakes until they simmer and garlic is slightly browned. (about 3 min.)


Add the canned tomatoes and simmer over medium low heat. (about 10 min.)


Add the fresh cherry tomatoes and simmer for 10 min. more


Add the cannellini beans and return to a simmer


Season with sea salt and keep sauce warm over low heat.


Cook the pasta being careful not to overcook…


Drain the pasta and transfer into a large bowl.


Add the hot sauce and arugula to the bowl and toss with a large kitchen spoon


until the arugula has wilted.


Divide the pasta into warm bowls and top with good quality grated parmesan.


Health and Wellness Associates

P Carrothers

Director of Personalized Health Care and Preventative Medicine




Foods, Health and Disease, Uncategorized

Boost Your Immunity with a Stir Fry


Boost Your Immunity!

Your immune system is your body’s best line of defense against germs

and the viruses that cause the flu.  Bolster it today with this delicious recipe.


Garlic is loaded with sulfur containing compounds such as allicin,

which stimulates the multiplication of infection fighting white blood cells

boost natural killer cell activity and increases antibodies.


Broccoli, cooked, contains 123 mg of vitamin C,

the top immune system booster, per cup.


Mushrooms are super powerful immunity boosters.

Researchers found they enhance the function of cytokines,

which help the body defend against viruses.


Ginger is packed with gingerol, a plant compound that fights colds and flu viruses.

Carrots are a top source of beta carotene, which ups the number of infection

fighting cancer and helper T cells.


Immune Boosting Stir Fry

In a non-stick skillet, heat 1 tablespoon of coconut oil, sunflower, or healthy oil of choice over low heat.

Add ¼ cup chopped onions.

2 teaspoons of minced garlic

1 teaspoons minced fresh ginger

Cook until golden for 1 minute

Add 1 cup broccoli florets and

1 carrot sliced

Stir fry for 5 minutes

Add ½ cup quartered mushrooms and

2 teaspoons lite soy sauce,

Cover and cook 3 minutes

Remove from heat

Stir in 2 tsp of orange juice, or some orange zest


Don’t forget the supplements to help your immune system.  Call us to find out which ones are right for you.


Health and Wellness Associates





Foods, Uncategorized

Sunshine Soup and Garlic Flatbread


Sunshine Soup and Garlic Flatbread

Excellent for ideas to use more spices in your foods


Ingredients: (Serves 4)




– 1 Tbsp Olive Oil

– 1 Onion Diced

– 2 Small Celery sticks chopped including leaves

– 3 Medium sized carrots peeled and chopped roughly

– Sweet Potato, Peeled and Chopped into rough chunks. (I used a white variety from Asian stores which is purple on the outside but you can use the Orange variety.

– Half  a Butternut Squash chopped into rough chunks.

– 1 tsp of Ground Coriander and Cumin mix (I used a company called Spice Kitchen for most of the dry Spices)

– 1 tsp of turmeric-

1 tsp of Chilli Powder

– 1 tsp of Garam Masala,

– A Thumb Size amount of fresh Ginger finely chopped or grated if you prefer.

– 1 large clove of Garlic finely chopped

( 3 tsp Vietnam or Saigon Cinnamon)

– Just over half a tin of chopped tomatoes (250g)

– 1 tbsp of Tomato Puree

– 1 Chicken Stock cube/Gel pot or Veg if Vegetarian

– In total about 500ml of water added to the Soup a bit at a time.

– 150g of Pre cooked Pearl Barley

– 250g (just over half a tin) of Butter beans

– 2 Handfuls of Fresh Spinach

– Chopped Fresh Parsley.

– Salt and Ground Black Pepper



Garlic Flatbreads:


– 200g of Plain Flour

– Warm Water just to bind

– Salt and Ground Black Pepper

– Sprinkle of Garlic Powder for each Flatbread.



Soup Method:


– Fry off  the Onion in the Olive oil.

– Add your Celery, Carrots and Sweet Potato and start to sweat down for about 5 mins.

– Then add your Butternut Squash to the Soup mix and stir through.

– Add your Dry spices, Ginger and Garlic and cook for a further 5-10 mins to allow the spices to coat all the Vegetables.

– Next to go in are the Chopped Tomatoes, Tomato Puree, Butter Beans and stock with about 300ml of water to cook down for a further 10 mins.

– Add your Pearl Barley and allow that to simmer away nicely whilst you get on with the Flat Breads. Always check in-between if your soup needs a bit more water adding.


Flatbread Method:


-Take your 200g of Plain Flour, add salt and pepper and start to add a drop of warm water to it to bind to form a firm dough.

– Knead the dough only a couple of times.

– Stretch out into a thick sausage-like shape about 2 inches in width and divide into 5 parts.

– Roll the 5 parts of dough into a ball, add a sprinkle of your Garlic powder, roll again and then Roll out your dough as thinly as possible with a Rolling Pin on a lightly floured surface.

– Heat up a dry frying pan and once the Pan is very hot add your flatbread dough. You will then start to see it puff up and brown.

– Repeat the process with all the other dough balls.


– By now your soup will be ready to add the Spinach and any other seasoning required.

– Blitz your soup only with a few pulses as it needs to be thick.

– Add your fresh chopped Parsley.

– Voila! Ready to Dunk in with your Flat Bread


Health and Wellness Associates


A Killarney



This recipe was sent in by Anne Killarney, who admits you will want to “tweek” it to your own tastes

Foods, Uncategorized

Roasted Cauliflower

Roasted Cauliflower


Cauliflower is a highly nutritious food that has anti-cancer, anti-viral, and liver cleansing properties. It’s a wonderful vegetable to include in your diet as often as possible.


Roasted Cauliflower Wedges



1 large head cauliflower

2 teaspoons olive oil

3/4 teaspoon ground turmeric

1 teaspoon ground cumin

2 cloves garlic, minced

sea salt and pepper to taste

optional garnishes: basil, parsley, cilantro, thyme, and/or scallions



Preheat oven to 400°F. Line 2 baking trays with parchment paper. Slice a whole cauliflower from top to bottom into three very thick slices and place in the baking trays.


Whisk together the oil and spices and brush or spoon over the cauliflower. Bake in the oven until tender, about 15-20 minutes. Time will vary base don your oven so check it often. Garnish with scallions and herbs and enjoy!


Please share with family and friends.  If you have any questions or concerns please call.


Health and Wellness Associates

Archived: MM


Grilled cauliflower steaks


Foods, Uncategorized

Chicken Cacciatore



Don’t be tempted to use boneless, skinless chicken with this classic recipe. The chicken skin holds the fat, and fat equals flavor. Plus, the skin helps the sauce cling to the chicken.

Makes two servings
Prep time: 15 minutes
Cook time: 40 minutes

  • 4 tbs. ghee or clarified butter
  • 1 lb. chicken legs (bone-in, skin-on)
  • 3/4 lb. chicken thighs (bone-in, skin-on)
  • ½ tsp. salt
  • ½ tsp. black pepper
  • ½ onion, minced
  • ½ red bell pepper, finely diced
  • 1 cup mushrooms, sliced
  • 2 cloves garlic, minced
  • 1 tbs. capers, drained
  • 1  14.5 oz. can diced tomatoes
  • 1 cup chicken broth or water
  • 1 tbs. fresh basil leaves, roughly chopped

In a large skillet with high sides, heat 2 tablespoons of ghee over medium-high heat, coating the bottom of the pan. Season the chicken with the salt and pepper and place in the pan. Sear the chicken until golden brown, about three minutes on each side. Remove the chicken from the pan and set aside.

With the same pan still on medium-high heat, add the remaining 2 table-spoons of ghee, the onions, and the peppers, and sauté for two to three minutes, until the onions become translucent. Add the mushrooms and continue to cook, stirring for two minutes. Add the garlic and stir until aromatic, about one minute. Add the capers and diced tomatoes.

Return the chicken to the pan and pour in the chicken broth or water until it covers the chicken pieces. Reduce heat to medium and bring everything to a simmer. Turn the heat to low and continue to simmer until the chicken reaches an internal temperature of 165 degrees F, about 30 minutes.

Garnish with the chopped basil and serve hot.


Foods, Uncategorized

Slow Cooked Garlic Chicken


Slow Cooked Garlic Chicken




1 teaspoon salt

1 teaspoon paprika

½ teaspoon pepper

1 teaspoon olive oil

3 to 3 1/2 lb cut-up frying chicken

1 large onion, sliced

1 medium bulb garlic (about 20 cloves)


** This sounds like a lot of garlic, but the garlic flavor dissipates during the long cooking. Plan to serve the cooked garlic with another part of the meal. It is delicious on bread or mashed potatoes.




1 In small bowl, mix salt, paprika, pepper and oil to form paste; spread evenly over each piece of chicken.

2 In 5- to 6-quart slow cooker, place onion slices. Arrange chicken over onion. Separate garlic into cloves; do not peel cloves. Place garlic cloves around chicken.

3 Cover; cook on Low setting 7 to 8 hours.

4 With slotted spoon, remove chicken, onion and garlic from slow cooker; place on serving platter. Squeeze garlic cloves to use cooked garlic on mashed potatoes, vegetables or bread.


Health and Wellness Associates



Diets and Weight Loss, Foods, Health and Disease, Uncategorized

Broccoli – Peanut Butter – Honey – Garlic and a recipe too


You might think of peanut butter as junk food…

But according to the latest research, indulging in this delicious treat may actually be extremely beneficial to your heart.

A 12-year observational study published in JAMA Internal Medicine showed that eating peanuts regularly can lower your risk of heart disease by as much as 21 percent.  We have put out many articles stating that peanuts and peanut butter is one of the foods that diabetics should eat daily.

That means eating 100% natural and sugar-free peanut butter may actually lower your chances of heart attack or stroke.

And peanut butter isn’t the only food that can help your heart… there’s actually a long list of foods that can improve your overall heart function, like:

The University of Connecticut conducted a 30-day study to see how broccoli affected the health of rats.

They split the rats into two groups and fed both of them regular rat pellets.

One of those groups was given regular water to drink; the other group was given a potent broccoli extract.

After the study was over, they ran a few tests on both groups.

One of those tests used oxygen deprivation as a way to simulate the effects of a heart attack.

The rats that had been given broccoli extract had three major advantages over the others:

  • Better blood-pumping ability
  • Less heart damage from oxygen deprivation
  • Higher levels of heart-health chemicals (even when deprived oxygen)

The Journal of Agricultural and Food Chemistry published a similar study using rats… only this time, they tested the effects of garlic.

This study split the rats into three groups. One of those groups was given fresh garlic; another was fed dried and powdered garlic; and the last group was given no garlic at all.

Just like the broccoli study, these researchers found that the rats who ate garlic performed much better when put through oxygen deprivation.

But when it came to restoring blood flow to the heart, the rats who ate fresh garlic had significantly better results…

So while any form of garlic will be good for you, eating it fresh will do the most good for your heart.

Test-tube studies have shown that honey can actually slow the oxidation of LDL (low density lipoprotein) in human blood. This is probably because honey contains the same amount of antioxidants as spinach.

Oxidation of LDL cholesterol plays a huge role in atherosclerosis…so getting in extra antioxidants will help prevent the narrowing of your arteries.

If you’re looking for a delicious way to get all of these heart-healthy foods in one delicious meal, try this recipe on for size.

Weighing in at only 225 calories a serving, this recipe has over 6 grams of fiber and nearly 10 grams of protein – so it will keep you full for hours after you eat.

Healthy Stir Fried Broccoli
(serves 4)


¼ C Sugar-free peanut butter
1/3 C water
2 T Honey 1 T minced Garlic
2 T low-sodium soy sauce
1 T peanut oil
1 ½ lbs broccoli florets
1 Bell pepper, sliced


  1. Whisk the water, honey, garlic, peanut butter, and soy sauce in a bowl until smooth.
  2. Heat the oil in a large skillet and add the bell pepper and broccoli. Sauté till soft.
  3. Pour the sauce over the broccoli and bell pepper mixture and serve.

In addition to being incredibly filling, this crowd-pleasing dish is deceptively delicious – so no one will be able to guess how healthy it really is.

You can easily throw this recipe together in less than 30 minutes – making it the perfect mid-week meal.

Please share with family and friends


Health and Wellness Associates
Bereliani – Carrothers




The Allium Family


The Allium family of vegetables includes onions, garlic, leeks, chives, shallots, and scallions. Epidemiological studies have found that increased consumption of Allium vegetables is associated with decreased risk of several cancers. For example, one large European study found striking risk reductions in the participants who consumed the greatest quantities of onions or garlic for oral, esophageal, colorectal, laryngeal, breast, ovarian, and prostate cancers. A fifty-five to eighty percent reduction of almost all major cancers. Amazing!1

Anti-cancer effects of onions and garlic Allium vegetables are rich in cancer-fighting organosulfur compounds, which are produced when the cell walls of the vegetables are broken down by chopping, crushing, or chewing. These compounds are thought to be mostly responsible for the cancer-protective effects of Allium vegetables. In scientific studies, organosulfur compounds prevent the development of cancers by detoxifying carcinogens and halting cancer cell growth. These garlic and onion phytochemicals are also anti-angiogenic, which means that they can prevent tumors from obtaining a blood supply to fuel their growth.2 In studies of breast cancer cells, garlic and onion phytochemicals have caused cell death or halted cell division, preventing the cancer cells from multiplying.3-5

Onions, garlic, and their family members also contain flavonoids and phenols. White onions are not as rich in these antioxidant compounds as yellow and red, and shallots are especially high in polyphenol levels. Red onions are particularly rich in anthocyanins (also abundant in berries) and quercetin.6 Flavonoids such as quercetin can contribute to preventing damaged cells from advancing to cancer, and also have anti-inflammatory effects that may contribute to cancer prevention.7-1

Fighting Heart Disease

Consuming onions and garlic also might help you prevent heart disease. Onions are rich in natural chemicals called flavonoids, which can protect you from heart disease, says Vegetarian, and onions also might reduce your risk of blood clots, which can lead to heart attacks and other forms of heart disease. Garlic might also decrease your risk of blood clots, help keep your arteries flexible and help reduce your blood pressure, the Linus Pauling Institute reports.

Onions and the other vegetables of the Allium family can be added to any and every vegetable dish for great flavor and anti-cancer benefits. Remember that they must be eaten raw and chewed well or chopped finely before cooking to initiate the chemical reaction that forms the protective sulfur compounds. When you cut onions and your eyes begin to tear, they are creating the anti-cancer sulfur compounds.

Adding Onions and Garlic to Your Diet

Allium vegetables such as onions and garlic are the richest food sources of healthy sulfur compounds, which recommends eating them regularly to obtain their full health benefits, rather than taking supplements that might contain widely varying amounts of the healthy compounds. Onions and garlic have complementary tastes, so you might eat them together in the same meals. You can also add onions to stir fry dishes and use them to flavor soups, salads and dips. The Linus Pauling Institute recommends eating garlic cloves raw, or crushing or chopping garlic cloves before cooking them to help them retain their beneficial compounds during the cooking process.

How to cut an onion to maximize anti-cancer compounds and minimize eye irritation:

  • Make sure that the onion is cold before you cut it. Even putting the onion in the freezer for 5 minutes is sufficient.
  • You can use a fan to blow the gaseous compounds away from you if you like.
  • Cut the end of the root off with the root facing away from you, preserving as much of the onion adjacent to the root as possible. The root is the part of the onion with the highest concentration of these anti-cancer compounds.
  • Make sure to then cut or chop the onion finely, slice thinly, or put it in a food processor before adding to your soup, salad, or vegetable dish to maximize the production of sulfur compounds.

References 1. Galeone C, Pelucchi C, Levi F, et al. Onion and garlic use and human cancer. Am J Clin Nutr 2006;84:1027-1032. 2. Powolny A, Singh S. Multitargeted prevention and therapy of cancer by diallyl trisulfide and related Allium vegetable-derived organosulfur compounds. Cancer Lett 2008;269:305-314. 3. Modem S, Dicarlo SE, Reddy TR. Fresh Garlic Extract Induces Growth Arrest and Morphological Differentiation of MCF7 Breast Cancer Cells. Genes Cancer 2012;3:177-186. 4. Na HK, Kim EH, Choi MA, et al. Diallyl trisulfide induces apoptosis in human breast cancer cells through ROS-mediated activation of JNK and AP-1. Biochem Pharmacol 2012. 5. Malki A, El-Saadani M, Sultan AS. Garlic constituent diallyl trisulfide induced apoptosis in MCF7 human breast cancer cells. Cancer Biol Ther 2009;8:2175-2185. 6. Slimestad R, Fossen T, Vagen IM. Onions: a source of unique dietary flavonoids. J Agric Food Chem 2007;55:10067-10080. 7. Ravasco P, Aranha MM, Borralho PM, et al. Colorectal cancer: can nutrients modulate NF-kappaB and apoptosis? Clin Nutr 2010;29:42-46. 8. Miyamoto S, Yasui Y, Ohigashi H, et al. Dietary flavonoids suppress azoxymethane-induced colonic preneoplastic lesions in male C57BL/KsJ-db/db mice. Chem Biol Interact 2010;183:276-283. 9. Shan BE, Wang MX, Li RQ. Quercetin inhibit human SW480 colon cancer growth in association with inhibition of cyclin D1 and survivin expression through Wnt/beta-catenin signaling pathway. Cancer Invest 2009;27:604-612. 10. Pierini R, Gee JM, Belshaw NJ, et al. Flavonoids and intestinal cancers. Br J Nutr 2008;99 E Suppl 1:ES53-59.