Foods, Uncategorized




This unique spin on hash browns gives you a fun way to enjoy a childhood favorite while still allowing your liver and body to heal. You can serve these hash browns on their own or top with chopped tomato or a fresh tomato salsa.

The star ingredient of this recipe is the spaghetti squash, which is a variety of winter squash. Loaded with nutrients that our livers can easily store, winter squash of all varieties are a fantastic food to include regularly. They are high in carotenoids that protect liver.

1/2 large spaghetti squash (yields about 2 cups cooked)
1 teaspoon dried herbs, such as rosemary or thyme
Handful of chopped green onions or parsley, for garnish

Preheat oven to 400°F/200°C.

Scoop the seeds out of the spaghetti squash. Place it cut side down on a baking sheet lined with parchment paper and pierce the squash a few times with a fork.

Roast it in the oven for 30 to 40 minutes, until soft. Cool the squash completely.

Once the squash is cooled, use a fork to scoop strands of “spaghetti” out of the squash and place them in a bowl. Add the herbs. Mix until combined.

Form the mixture into patties, and then place the patties between pieces of kitchen towel and squeeze out the moisture.

Place a ceramic nonstick pan over medium-high heat and add the hash browns. Cook until browned, about 5 to 6 minutes on each side. Serve immediately with chopped green onions or parsley.

Makes 1 to 2 servings.


We are in this Together!

-People Start to Heal The Moment They Are Heard-

Health and Wellness Associates

EHS Telehealth





Foods, Uncategorized

Chicken Tacos


Chicken Tacos


Fried Chicken Tacos | When done well there may not be a better comfort food than fried chicken. And it's versatile to boot. From sandwichesto tacos to ramen, click through ...

Chicken Tacos
• 1 tablespoons (tbsp) of chopped fresh garlic
• 1 teaspoon (tsp) of chili powder
• 1 tsp of cumin
• 1 tsp of smoked paprika
• 2 tbsp of unsalted butter
• 2 tbsp of chopped fresh scallions
• Half a cup of Mexican blend natural shredded
• One package of eight taco shells**
• One-quarter of a cup of chopped fresh cilantro
• Three-quarters of a pound (lb) of ground chicken
* Make sure to choose a low-fat (less than 20%
M.F.) cheese. Also, choose natural cheeses compared
to processed cheeses. They tend to be lower in
sodium and phosphorus.
** Some shells can be close to 200 milligrams
(mg) for the two shells compared to only about 5 mg
for other brands.
1. Brown the ground chicken in butter on medium
heat along with the seasonings.
2. Fill two taco shells for each person with
meat mixture, cilantro, scallions, and cheese.
Measuring the cheese is the key! It should be
one-eighth of a cup per two tacos. Remember
to read the food labels, as shells can have quite
a bit of sodium.

Serves 4; one serving = half a cup of chicken
mixture and two taco shells.
Optional Serving Suggestions
Ingredients can also be served in a lettuce wrap,
pressed between flour tortillas to make a quesadilla,
or tossed with spaghetti or rice.
Nutrient Analysis: Chicken Mixture
Calories: 270, total fat: 20 grams (g), saturated fat:
7 g, trans fat: 0 g, cholesterol: 85 mg, sodium: 146
mg, protein: 19 g, carbohydrates: 2 g, potassium:
264 mg, phosphorus: 82 mg.
Nutrient Analysis: Two Taco Shells
Calories: 122, total fat: 6 g, saturated fat: 0.8 g,
trans fat: 0 g, cholesterol: 0 mg, sodium: 4 mg,
protein: 2 g, carbohydrates: 16 g, potassium: 46
mg, phosphorus: 64 mg


Remember, we are in this together!

-People Start to Heal The Moment They Are Heard-
Health and Wellness Associates
EHS Telehealth


Diets and Weight Loss, Foods, Lifestyle, Uncategorized

Healthier Green Bean Casserole With Onion Topping

Healthier Green Bean Casserole With Onion Topping


Green bean casserole is a holiday meal favorite and a tradition in many American homes. The classic green bean casserole includes canned cream of mushroom soup. If you make your own sauce, however, you have much more control over the ingredients—choosing your preference of butter or oil, the type of liquid to add, and the thickener to use.

In addition, the green bean casserole we’re all familiar with features a topping of crispy, deep-fried onions, usually from a can. Both of these pre-made ingredients add fat, calories, and preservatives to the dish. This recipe uses all fresh ingredients, and replaces the fried onions with sauteed, making this green bean casserole a much healthier version while remaining familiar and delicious. One thing to note, however, is that this casserole is not very saucy and may not satisfy all diners.


Green bean casserole with onion and mushroom


  • 1 tablespoon vegetable oil
  • 1 large onion, thinly slice
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/4 cup ​​almond meal
  • 8 ounces mushrooms, sliced
  • 1/2 teaspoon dried thyme
  • 1 1/2 tablespoons all-purpose flour
  • 3/4 cup unsweetened soy milk
  • 1/4 cup cream
  • 14-ounce bag frozen green beans, thawed


  1. Heat oven to 350 F.
  2. Put half of oil in a skillet and add about 3/4 of the onion slices. Let them slowly cook. When they start to get soft, add salt and pepper. You want the onions to get soft and sweet, but if you let them cook down for a very long time they will start to lose too much volume.
  3. When they are soft, remove from heat and toss with almond meal. Taste and adjust seasonings.
  4. Chop up the rest of the onion slices and saute the mushrooms in the rest of the oil. Add thyme, stir, and add the thickener. Stir for another two minutes.
  1. In a measuring cup or small bowl, combine the milk with the cream; add to the sauteed onions and bring to a simmer for 1 minute. Mix in the beans and put in a casserole dish. Bake for 30 minutes. Spread the onions on top and cook for 5 more minutes or until topping begins to brown.

Ingredient Substitutions and Cooking Tips

Any type of “dairy” product works in this recipe. If you are watching your carbohydrate intake, the lowest carb count is in unsweetened soy milk. This recipe combines unsweetened soy milk and cream for richness, but you can use any fat level of milk you want to use, and any combination. Since cream adds some body and thickness, you may need to adjust the amount of thickener if you change the amount of cream.

The type of thickener you use in this recipe is up to you as well. You can use any type of flour or other lower-carb thickeners such as guar gum and proprietary thickeners.

“We” can turn illness into “We”llness!

Health and Wellness Associates

Diets and Weight Loss, Foods, Uncategorized

Low Carb Meat Pie

Health and Wellness Associates

EHS Telehealth


Low Carb Meat Pie


This easy recipe for ground beef meat pie is low carb and keto. A crustless pie, this tasty meat pie is big on beef flavor and contains no starchy fillers.


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

Thyroid Boosting Smoothie


Thyroid Boosting Green Smoothie


Everyone over the age of 40 has thyroid issues.  99% of the population!

This is a smoothie that you can have everyday.  Most smoothies with fruit and fruit juices, are not meant to have on a daily basis.

This smoothie is filled with three basic ingredients that help regulate thyroid hormones: tyrosine to boost the thyroid hormone, greens to activate the thyroid hormone, and antioxidants to reduce inflammation in the body. Now you can create your own customized thyroid smoothie, all with the click of a blender!


1 tbsp tyrosine (sunflower seeds or flax seeds)

1 cup greens (kale, watercress, or spinach)

1/2 cup antioxidants (frozen raspberries or blueberries)

1 cup water


  1. Place preferred tyrosine base, green base, and antioxidant base into blender.


  1. Add water and blend until desired texture is reached.


Health and Wellness Associates

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Foods, Uncategorized

Blender Bread


Blender Bread



ghee or coconut oil for greasing pan

8 eggs

1/2 cup unsweetened almond milk

4 teaspoons apple cider vinegar

3 cups whole raw cashews, about 450g

7 tablespoons coconut flour

2 teaspoons baking soda

1 teaspoon sea salt




Place a heatproof dish filled with 2 inches of water on the bottom rack of the oven and preheat the oven to 325°F. Lightly grease a 10 by 41⁄2-inch loaf pan with ghee or coconut oil. Line the bottom and sides of the pan with parchment paper so the ends hang over the sides.

Combine the eggs, almond milk, vinegar, cashews, baking soda, and salt in a high-speed blender and process on low speed for 15 seconds. Scrape down the sides and then process on high for 30 seconds, or until very smooth. Add the coconut flour and blend again for 30 seconds. If the batter is too thick to blend, add up to 2 tablespoons water until it is moving easily through the blender. Transfer the batter to the prepared loaf pan.

Bake for 60 to 70 minutes, until a toothpick inserted into the center comes out clean.

Allow the bread to cool in the pan for 30 minutes, then gently remove the loaf using the parchment paper overhangs and allow to cool on a wire rack before serving or storing. Store the loaf tightly wrapped in parchment and cling wrap in the refrigerator for up to 5 days.

To freeze – wrap the loaf tightly in parchment paper and place inside a freezer reseal able bag. Press all of the air out and zip it tight. Defrost in the refrigerator overnight.


Health and Wellness Associates



Ty to S. Valentino for sending this

picture from yahoo


Kohlrabi: Is It Right For You?


Kohlrabi: Is it Right for You?

The Cool-Weathered, Out-of-This-World Vegetable and recipe.


While most crops wither in frosty weather, the same cannot be said for kohlrabi (pronounced “cole-rah-bee”). Known for its bizarre appearance but extremely hardy nature, this unique cruciferous vegetable is certainly not lacking in flavor and nutrition, making it highly deserving of your attention (and a space in your pantry). Keep reading to discover more interesting facts about kohlrabi.


What Is Kohlrabi?

It might look like something that’s extraterrestrial in nature, but kohlrabi (Brassica oleracea var. gongylodes1), also called knol-khol,2 is actually native to northern Europe3 but now thrives all over the world today. Its name comes from the German words “kohl” and “rube,” and literally translates to “cabbage turnip.”4


Its appearance, however, is another matter. It looks like a turnip with leaves growing from it and standing out like spokes.5 But what kohlrabi lacks in beauty, it makes up for in flavor. It’s described to have a “sweet flavor that’s somewhere between a turnip and a water chestnut, with a crisp, crunchy texture.”6


Despite its bulbous appearance, kohlrabi is not a root crop. Kohlrabi is a brassica and is in the same plant family as cauliflower, cabbage, Brussels sprouts and broccoli.7 It grows above the ground, and not under the soil, and the bulb that’s commonly used for cooking is actually part of the plant’s stem.8


The kohlrabi plant is classified as a perennial, and thrives in temperate climates, although it grows best in cool season. In the U.S., kohlrabi is available from spring to late fall in different growing regions. You can choose from over 22 different kohlrabi plant varieties, varying in color, size, resistance, flavor and shape. The most commonly seen types are white, green and purple kohlrabi, which all have white flesh underneath.9 There are also kohlrabi varieties that have a longer shelf life than other types, such as Gigante and Kossak kohlrabi.10


Kohlrabi is one of the most versatile vegetables around. It can be cooked as you would carrots or turnips, and tastes great in salads, pies, or simply grilled or roasted. Kohlrabi can also be eaten raw (and this may be the best way of all to enjoy them).


Don’t disregard the kohlrabi leaves – they’re edible, too. Kohlrabi greens can be enjoyed just like spinach, beet greens or collard greens, with a taste that’s reminiscent of kale and collards.11 They can be served cooked, either steamed or sautéed with other vegetables, or added raw to salads. It’s best to harvest them in early spring to ensure you get flavorful and tender leaves.


Kohlrabi Nutrition Facts

Just like the diversity it offers in terms of culinary uses, kohlrabi offers a wide array of benefits for your body as well, owing to its various nutrients, as listed below. In terms of calories, kohlrabi should not be feared, as it only has 36 calories in every 135-gram serving.

Kohlrabi Nutrition Facts

Serving Size: 100 grams, raw

Amt. Per

Serving  % Daily


Calories 27

Calories from Fat             1

Total Fat              0 g         0%

Saturated Fat

Trans Fat

Cholesterol         0 mg      0%

Sodium  20 mg    1%

Total Carbohydrates        6 g         2%

Dietary Fiber      4 g         14%

Sugar     3 g

Protein  2 g

Vitamin A1%       Vitamin C            103%

Calcium2%          Iron        2%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie


Don’t Miss Out on These Kohlrabi Health Benefits

Kohlrabi is rich in vitamins A, C and K, as well as B-vitamins. It also contains copper, manganese, iron, potassium, dietary fiber and calcium, and is rich in antioxidant compounds like phytochemicals and carotenes as well.12 With this bounty of nutrients, it’s not surprising that kohlrabi offers immense body-wide benefits. Organic Facts lists some of the ways that kohlrabi can benefit your health:13


Promotes digestive health

Helps with weight management

Keeps nerves and muscle functioning optimally

Maintains healthy blood pressure levels

Boosts bone strength

Promotes vision health

Maintains your healthy metabolism

One standout vitamin found in kohlrabi is vitamin C – in fact, this vegetable has more vitamin C than an orange, with 62 milligrams of vitamin C per 100 grams, or about 102 percent of the recommended dietary allowance (RDA).14 This water-soluble vitamin is vital for maintaining healthy connective tissues, teeth and gum, as well as for immune system health.15


Kohlrabi also has phytochemical antioxidants that may have cancer- and inflammation-protective effects, and may help lower your risk of diabetes, heart disease, stroke, osteoporosis, Alzheimer’s and other diseases.


Sulfur-containing compounds called glucosinolates, which are found in kohlrabi, may also have anti-cancer, anti-fungal, anti-parasitic and antibacterial benefits. Kantha Shelke, a food scientist at Corvus Blue LLC and spokesperson for the Institute of Food Technologists (IFT), told TIME:1617


“Kohlrabi’s chemopreventive effects makes it particularly healthy … Kohlrabi contains isothiocyanates which are effective against cancer. The chemopreventive compounds are more bioavailable from fresh–about three times as much as from cooked–kohlrabi.


The higher bioavailability is associated with a higher chemopreventive activity, which might be the reason why raw kohlrabi is preferentially consumed by health-conscious people.”


Tips in Growing Kohlrabi

Kohlrabi can be bought in most organic farmers markets. When buying kohlrabi, remember that larger bulbs can be tough. Opt for medium-sized bulbs that feel heavy for their size. Check the leaves as well – they should be intensely green and crisp-looking. Do not buy bulbs that have soft spots or yellowing leaves.18


Nevertheless, you can grow this hardy vegetable in your backyard (if the weather in your area permits it). Kohlrabi thrives best in well-drained, fertile soil and needs average sunlight to flourish.19 Home Grown Fun offers helpful tips in growing kohlrabi in your garden:


Although kohlrabi plant benefits from sunlight, brand new seedlings may need some shade, especially if the weather is hot.

When planting kohlrabi seeds, make sure they’re one-fourth to one-half inch deep in the ground, with 6 to 8 inches of space in between. Do not overcrowd them, as this may cause the plants to compete for nutrients and may also block the sunlight coming in. This will delay the formation of the bulbs.

Kohlrabi should be free of weeds and consistently well-watered. If not watered enough, the plants may become stressed and will not produce bulbs.

Kohlrabi should be harvested at their prime – don’t wait for them to become overgrown. It usually takes six to seven weeks for a kohlrabi plant to reach maturity.

Once harvested, kohlrabi leaves and bulbs should be kept in the refrigerator, where they will stay fresh for at least a few weeks.


How to Cook Kohlrabi Bulbs and Leaves: Recipes You Can Try

Whether mashed, sautéed, grilled, roasted, kohlrabi is certainly one of the most versatile vegetables you will come across. Kohlrabi salad and soup recipes are becoming popular today, mainly because this cruciferous vegetable works great in these dishes. Different cultures around the world also have different ways of cooking kohlrabi, making use of this crop in various creative ways.


Shelke says that in countries near the Equator, kohlrabi is often grated and transformed into kohlrabi fritters, pancakes or flat breads. In India, pickled kohlrabi mixed with turmeric powder, salt, dry mustard powder, oil and vinegar is a well-loved treat, and is served with yogurt and bread. This is also how kohlrabi is enjoyed in Tibet, Nepal and northern China.20


If you want to try cooking kohlrabi, here’s an easy recipe you can try:


Kohlrabi Healthy Recipes:

Carrot and Kohlrabi Slaw

Kohlrabi Healthy Recipes


1 large kohlrabi, peeled, stems trimmed off, grated

1/4 head purple cabbage, shredded

2 medium carrots, peeled and grated

1/2 red onion, grated

4 tablespoon chopped cilantro

1/4 cup golden raisins (optional)

1/4 cup mayonnaise

1 tablespoon cider vinegar

1 tablespoon honey

1 teaspoon salt




In a large bowl, mix the kohlrabi, carrots, cabbage, onion, cilantro and raisins (if using).

In a smaller bowl, whisk together the cider vinegar, mayonnaise, salt and honey.

Pour the dressing over the slaw, and mix until all the ingredients are fully coated. Chill for several hours before serving.

(Recipe adapted from The Kitchn21)


While cooking kohlrabi leaves and bulbs may seem like a great idea, remember that they retain most of their nutritional value when eaten raw. Simply peel, slice, and sprinkle the bulb with salt, and then eat it raw. As for the leaves, use them as a replacement for your typical salad greens.


Health and Wellness Associates

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Diets and Weight Loss, Foods, Uncategorized

Berries and Coconut Whip Cream


Berries and Coconut Whip Cream


Is it good for YOU?


Try bringing berries into your regular diet if you have any illness or symptom, including high cholesterol, ovarian cysts, irregular menstruation, brain cancer, amyotrophic lateral sclerosis (ALS), stroke, Parkinson’s disease, Alzheimer’s disease, dementia, attention-deficit/hyperactivity disorder (ADHD), autism, encephalitis, epilepsy, Huntington’s disease, narcolepsy, osteomyelitis, Tourette’s syndrome, cerebral palsy, multiple sclerosis (MS), atherosclerosis, heart disease, ovarian cancer, atrial fibrillation, prostate cancer, polycystic ovarian syndrome (PCOS), mystery infertility, endometriosis, obsessive-compulsive disorder (OCD), acne, weight gain, bladder infections, fibroids, hypoglycemia, psoriasis, adenomas, edema, thyroid nodules, hot flashes, sensations of humming or vibration in the body, headaches, nerve pain; mineral deficiencies, frozen shoulder, panic attacks, phobias, brain lesions, jaw pain, anxiousness, scar tissue, Candida overgrowth, back pain and if you are female.


As you eat berries, reflect on the abundance of berries available year-round and how they grow on bushes low to the ground so we can easily pick them and share in them with animals also in need of nourishment. The selfless nature of berries help us to also become more generous, kind, and selfless in turn.


Beautiful and enticing, these berries-and-cream bowls are perfect for brunch, entertaining, or dessert. The coconut milk whips into a cloud of light, fluffy whipped cream, and the hint of ginger and lemon zest completes the dish. Enjoy impressing those you love with these beautiful berry bowls.


Berries and Coconut Whip Cream

Gluten free



1 cup blueberries

1 cup blackberries

1 cup raspberries

1 cup strawberries

2 x 13.5-ounce cans full-fat coconut milk, refrigerated

¼ teaspoon grated ginger

1 teaspoon maple syrup

Lemon juice (from about ¼ lemon)

1 2-inch piece vanilla bean pod, split lengthwise

1 teaspoon lemon zest

4 leaves fresh mint, minced



Rinse the berries, mix them together, and divide them evenly into 2 bowls. Open the cans of coconut milk, being careful not to shake them. Coconut milk naturally separates in the can, leaving a thick, heavy layer on top. Scoop out the solid cream from each can and place it in a small mixing bowl. (You will need ½ cup of cream.) Discard the thin liquid that remains. Using a fork, whisk together the coconut cream, ginger, maple syrup, lemon juice, and the scraped seeds from the vanilla bean pod. Whisk until the mixture is well combined and smooth. Scoop a generous dollop of cream over the berries in each bowl. Top with the lemon zest and mint.


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Foods, Uncategorized

Low Carb: Slow Cooked Beef Tips


Slow Cooker Beef Tips Recipe




1/2 pound sliced baby portobello mushrooms

1 small onion, halved and sliced

1 beef top sirloin steak (1 pound), cubed

1/2 teaspoon salt

1/4 teaspoon pepper

2 teaspoons olive oil

1/3 cup dry red wine or beef broth

2 cups beef broth

1 tablespoon Worcestershire sauce

2 tablespoons cornstarch ( white flour is better for most)

1/4 cup cold water

Hot cooked mashed potatoes



Place mushrooms and onion in a 3-qt. slow cooker. Sprinkle beef with salt and pepper. In a large skillet, heat 1 teaspoon oil over medium-high heat; brown meat in batches, adding additional oil as needed. Transfer meat to slow cooker.

Add wine to skillet, stirring to loosen browned bits from pan. Stir in broth and Worcestershire sauce; pour over meat. Cook, covered, on low 6-8 hours or until meat is tender.

In a small bowl, mix cornstarch and cold water until smooth; gradually stir into slow cooker. Cook, covered, on high 15-30 minutes or until gravy is thickened. Serve with mashed potatoes. Yield: 4 servings.


Health and Wellness Associates