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Breakfast Burrito: Easy Recipe

breakfast-burrito

 

Breakfast Burrito

 

YIELD:  1 SERVINGS      CALORIES: 180

 

One of my personal favorites!

 

Double the measurements in this recipe to make it for two. To make this a low-carb meal, sprinkle shredded cheddar cheese over top of the burrito. To make this a high-carb meal, wrap the burrito in a whole-grain tortilla, brown-rice tortilla or two corn tortillas.

 

Ingredients

2 tbsp ground turkey

3 egg whites

1 handful baby spinach

1-2 romaine lettuce leaves

1 tbsp salsa

1 tortilla

 

Directions

Spritz cooking spray in a medium nonstick pan over medium heat. Add turkey and cook through. Set aside. In a large bowl, whisk egg whites for about 45 seconds. In another nonstick pan over medium-high heat, spritz cooking spray. Add the egg whites to the pan. As the egg starts to set, add turkey and baby spinach and scramble until cooked. Wrap the turkey-egg-spinach mixture in one for two leaves of romaine lettuce. Spoon the salsa over the top, then roll up and enjoy!

 

Health and Wellness Associates

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Dr J Jaranson

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Protein Breakfast Bowl

protienbowl

Protein Breakfast Bowl

YIELD: 2 SERVINGS   CALORIES:437

Ingredients

1 small onion, sliced

6-8 medium mushrooms, sliced

5 oz grass-fed ground beef

1/2 tsp smoked paprika

2 eggs, lightly beaten

1 small avocado, diced

10-12 pitted black olives, sliced

salt

pepper

Directions

  1. In a heavy skillet over medium high heat, melt a little bit of coconut oil. When oil is hot, add onions, mushrooms, and salt and pepper. Cook for around 2 to 3 minutes, until the vegetables are fragrant and softened.
  2. Add ground beef and smoked paprika and continue cooking until the beef is no longer pink. Set the beef aside on a plate.
  3. Add eggs to the skillet and scramble them to your liking.
  4. Return beef to the pan. Add avocado and sliced olives.
  5. Continue cooking for about 45 seconds to a minute in order to slightly warm up the avocados and olives.
  6. Transfer to a bowl and garnish with parsley, if desired.

 

 

Health and Wellness Associates

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Dr J Jaranson

312-972-WELL

 

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Go For The Garlic : Recipe

Whole-Grain-Penne-Pasta-with-Greens-Beans

GO FOR 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

 

Ingredients

 

 

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

 

 

Directions

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

312-972-WELL

HealthWellnessAssociates@gmail.com

https://www.facebook.com/HealthAndWellnessAssociates/

 

 

Sausage and Zucchini Breakfast Casserole

Sausage-and-Zucchini-Breakfast-Casserole-3.jpg

Sausage and Zucchini Breakfast Casserole

 

This quick and easy Paleo dish takes a classic combination of sausage, mushrooms and thyme and adds eggs and zucchini to make a filling and delicious breakfast casserole. We recommend assembling the casserole the night before, and then baking it in the morning – it will save you a ton of time and you will have a piping hot breakfast to start off your day right!

 

Ingredients

 

3 medium zucchini trimmed

4 large mushroom(s), white button or cremini halved

1 large onion(s), yellow peeled and quartered

1 pound(s) sausage, ground breakfast

1/2 tablespoon(s) thyme, fresh (optional)

2 tablespoon(s) almond flour

6 large egg(s)

1/2 teaspoon(s) garlic, granulated

1/2 teaspoon(s) sea salt

1/4 teaspoon(s) cayenne pepper (optional)

Instructions

 

Preheat oven to 400 F.

Place a grater blade on a medium or large food processor (or just use a box grater to shred the veggies by hand). Grate the zucchini, mushrooms and onion. With a paper towel, squeeze excess moisture out of the zucchini.

Scrape the veggie mixture into the bottom of a 8×8 or 9×9 baking dish and lightly pat down to form an even surface.

Crumble the raw sausage on top of the veggies. Sprinkle with fresh thyme and almond flour.

In a medium mixing bowl, combine eggs, granulated garlic, sea salt, and cayenne (optional) and whisk until eggs are a pale yellow (about 30 seconds).

Pour egg mixture evenly over sausage and veggies in the baking dish. It should sink to the bottom of the pan.

Place in oven and bake for 45 to 55 minutes, or until browned on top and cooked through. There will be some residual water from the vegetables.

Cool at least 15 minutes. Slice into 4 servings and enjoy warm or cold.

 

Health and Wellness Associates

  1. Carrothers

Dir. Of Personalize Healthcare and Preventative Medicine

https://www.facebook.com/angelique.rose.50

312-972-WELL

HealthWellnessAssociates@gmail.com

https://www.facebook.com/HealthAndWellnessAssociates/

 

Frequent Nut Comsumption can Help to Prevent Diabetes and Stabilize Glucose levels.

pistachio.jpg

Frequent Nut Consumption Can Help to Prevent Diabetes and Improve Blood Glucose Control

 

This year, the WHO, ( World Health Organization) is focusing on diabetes in order to increase awareness about its rise and staggering burden and consequences, in particular in low-and middle-income countries. The International Nut & Dried Fruit Council (INC) wants to raise awareness about the importance of nuts in the treatment and prevention of this disease.

 

Cyril Kendall, PhD at the department of Nutritional Sciences at the University of Toronto, explains that this increase of prevalence is linked to our changing lifestyle. “We are becoming less active and our diet is becoming overly processed. This unhealthy diet not only increases blood glucose levels but it also leads to an increase in body weight which further increases the risk of developing diabetes”. Kendall, who has been studying the relation of nut consumption and diabetes, says that “based on the current scientific evidence, nuts may play an important role in improving the risk factors for this disease. Population studies have shown that frequent nut consumption is inversely associated to diabetes development and clinical studies indicate that nuts can help to improve blood glucose control in diabetes”.

 

In fact, nut consumption has been associated with beneficial effects on glucose and insulin levels, according to the latest studies about the relationship between nut intake and type 2 diabetes (T2D). The PREDIMED study concluded that the results of two Mediterranean Diet groups which added extra virgin olive oil and nuts reduced the risk to suffer diabetes by 52%. In addition, researchers at the Human Nutrition Unit, from Rovira i Virgili University, have proven that the intake of two ounces (57 g) of pistachios per day has a significant effect: it decreases fasting glucose, and favors insulin and the homeostasis model assessment of insulin resistance. Also, researchers at the Shih-Chien University and the Chang Gung University of Science and Tech (Taiwan), have shown that 60 g/day almond consumption improved glycemic control in patients with T2D.

 

Currently, about 400 million people (more than 5% of the world’s population) have T2D. It is estimated that by 2035 there will be almost 600 million people living with T2D and almost 900 million people with pre-diabetes, a silent state associated with a high risk of several deadly conditions including T2D, heart disease, hypertension, strokes and early death.

 

Health and Wellness Associates

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Dr Anne Sullivan

312-972-WELL

 

HealthWellnessAssociates@gmail.com

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Health Benefits of Coconut Brown Rice Pudding

coconutbrownricepudding

 

When it comes to the first and last meals of the day, it can be extremely difficult to find something that is both healthy and delicious. This challenge becomes increasingly difficult if you are attempting to eat a vegan diet. The answer to the breakfast and dessert dilemma is this delightful healthy twist on traditional rice pudding.

 

Traditional rice pudding is high in fat and heavily processed foods. By replacing regular milk with coconut milk, white rice with brown and removing the egg, the dish becomes an altogether healthier prospect.

 

This is a healthy, animal-friendly and tasty recipe for early mornings and late nights. So get out the slow cooker and start cooking!

 

Coconut Milk

 

The replacement of regular dairy milk with coconut milk not only makes this recipe a great choice for vegans, but it also provides a significant boost to your health. Coconut milk has a high copper content. Elevated levels of copper in the body have been shown to boost your immune system to fight off illness and infections.

 

Additionally, coconut milk has been proven to contain high levels of niacin (also known as Vitamin B-3). One of the significant benefits of increasing the level of niacin in your body is that it helps with a healthy increase of sex hormones and stress relieving hormones. Niacin is crucial to your reproductive and mental health.

 

Coconut Brown Rice Pudding

 

Serves: 8

 

Prep time: 5 minutes

 

Cook time: 3 hours 35 minutes (slow cooker)

 

Ingredients

 

1 cup short grain brown rice

1 can light coconut milk

2 cups water

2 tablespoons maple syrup

1 teaspoon vanilla

2 teaspoons cinnamon

1/2 cup raisins

Instructions

 

Put the coconut milk, brown rice, syrup, vanilla and water into the slow cooker and cook for three and a half hours on low heat.

Stir in the cinnamon and raisins.

Enjoy!

 

Home Brewing Kombucha

Home Brewing Kombucha

Home Brewing Kombucha

 

What is all the hype about this funky tea known as Kombucha? Kombucha most likely started in China and spread to Russian over 100 years ago. It is often called mushroom tea because if the scoby that forms on the top, resembling a mushroom. Scoby is actually an acronym for symbiotic culture of bacteria and yeast.

 

Kombucha contains multiple species of yeast and bacteria along with the organic acids, active enzymes, amino acids, and vitamin C. According to the American Cancer Society “Kombucha tea has been promoted as a cure-all for a wide range of conditions including baldness, insomnia, intestinal disorders, arthritis, chronic fatigue syndrome, multiple sclerosis, AIDS, and cancer. Supporters say that Kombucha tea can boost the immune system and reverse the aging process.” I will caution you however that there is little scientific evidence to support such strong claims.

 

For us Kombucha is fun to make, and is highly recommended among many of my holistic friends. It is naturally fermented with a living colony of bacteria and yeast, which is helpful for digestive health. I think it smells a little strong, but is actually pleasant tasting.

 

Instructions for Making Kombucha Tea

Ingredients

 

  • 14 cups water
  • 1 cup sugar
  • 8 tea bags
  • 1 cupstarter tea or vinegar
  • kombucha culture

 

Directions

 

  1. Combine hot water (14 cups for 1 gallon) and sugar (1 cup) in the glass jar you intend on using to brew the tea. Stir until the sugar dissolves. The water should be hot enough to steep the tea but does not have to be boiling.

 

  1. Place the tea or tea bags in the sugar water to steep. Use 8 tea bags for a gallon of tea. I prefer the flavor of green tea, but you can also use black tea. Try to find an organic tea. If you use loose tea leaves use 4 tbsp for a gallon of tea.

 

  1. Cool the mixture to room temperature. The tea may be left in the liquid as it cools. Once cooled remove the tea bags.

 

  1. Add starter tea from a previous batch to the liquid. If you do not have starter tea, distilled white vinegar may be substituted. If using vinegar use 2 cups for a gallon of tea.

 

  1. Add an active kombucha scoby (culture).

 

  1. Cover the jar with a towel or coffee filter and secure with a rubber band. Ants can smell sweet tea a mile away.

 

  1. Allow the mixture to sit undisturbed at 68-85°F, out of direct sunlight, for 7-30 days, or to taste. The longer the kombucha ferments, the less sweet and more vinegary it will taste.

 

Keep the scoby and about 1 cup of the liquid from the bottom of the jar to use as starter tea for the next batch. You will have the “mother scoby” that you added and a new “baby scoby” that will have formed on the top. You can reuse your mother scoby, and gift your baby.

 

The finished kombucha can be flavored, or enjoyed plain. Keep sealed with an airtight lid at room temp for an additional 7 days with added fruit if you like a fizzy drink like soda.  Otherwise store in the fridge to stop the fermentation process.  These little bottles of “hippy tea” have been popping up all over grocery stores for about $3 a bottle, but you can make it at home for about $1 a gallon. I’m not sure that it’s a cure-all, but at worst you have a delightful and affordable probiotic.

 

Health and Wellness Associates

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Dr  S. Siewert

312-972-WELL

 

HealthWellnessAssociates@gmail.com

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Szechuan Bison Stir Fry

Szechuan Bison Stir Fry

 

Szechuan Bison Stir Fry

 

Ingredients:

MEAT & MARINADE

 

  • 1.5 lb. Bison flank or sirloin
  • 1 tablespoons soy sauce
  • 1 tablespoons Mirin, sweet rice wine for cooking
  • 3 tablespoons cornstarch
  • 3 tablespoons sesame oil

 

VEGETABLES

 

  • 3 celery stalks, julienned into thin, long strips
  • 1/2 cup carrots, shredded
  • 3 inch green onions sliced thinly, on a diagonal, into 1/2 pieces

 

SZECHUAN SAUCE

 

Mix together:

 

  • 1 teaspoons crushed red pepper flakes
  • 1/4 teaspoons Chinese 5-spice powder
  • 2 garlic cloves, minced
  • 2 tablespoons brown sugar, packed
  • 1” ginger root (fresh), grated or very finely minced
  • 4 tablespoons soy sauce
  • 2 tablespoons water
  • 1 tablespoons Sriracha sauce
  • 1 tablespoons Rice wine vinegar
  • 2 teaspoons Hoisin sauce
  • 1 green onion, thinly sliced

 

Instructions:

  1. Slice bison, across the grain, into 1/4 inch thick strips and place in a large plastic bag.

 

  1. Add mirin and soy sauce and massage into the meat. Add cornstarch, seal the bag and toss/massage to coat the meat.

 

  1. Let meat marinate for about 10 minutes.

 

  1. In a medium mixing bowl, whisk together sauce ingredients and set aside.

 

  1. Slice vegetables and set aside.

 

  1. Add sesame oil to wok or large sauté pan and heat over medium-high heat.

 

  1. Add bison to hot pan, just enough to cover the bottom of the pan – you’ll probably want to do at least 2 batches – and sauté about 2-3 minutes. Remove bison to a plate and cook remaining batches.

 

  1. Add sliced vegetables to the hot pan and cook about 1-3 minutes (depending on how tender you want them), stirring often.

 

  1. Pour in Szechuan sauce and cook about a minute, until slightly thickened.

 

  1. Add cooked bison and turn to coat in the sauce.

 

  1. Serve over jasmine rice.

 

Health and Wellness Associates

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Dr Anne K Sullivan

312-972-WELL

 

HealthWellnessAssociates@gmail.com

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Healthy Crab Cakes

crabcake

 

 

Cauliflower Crust Pizza

cauliflower crust pizza

 

Cauliflower Crust Pizza

Ingredients

 

Pizza:

1 medium head cauliflower, cut into florets

1/4 cup grated Parmesan

1 teaspoon Italian seasoning

1/4 teaspoon kosher salt

1 large egg

2 cups freshly grated mozzarella

1/4 cup Spicy Pizza Sauce, recipe follows

Fresh basil leaves, for garnish

Salad:

4 cups baby greens

2 tablespoons olive oil

1 tablespoon balsamic vinegar

Kosher salt and freshly ground black pepper

Parmesan shavings, for topping

 

Spicy Pizza Sauce:

1 to 2 tablespoons olive oil

3 cloves garlic, minced

1 medium onion, finely chopped

1/2 cup chicken broth

Three 15-ounce cans crushed tomatoes

1 tablespoon brown sugar

1 teaspoon red pepper flakes

Kosher salt and freshly ground black pepper

 

 

Directions:

For the pizza: Preheat the oven to 425 degrees F. Line a rimmed baking sheet with parchment paper.

 

Pulse the cauliflower florets in a food processor to a fine snowy powder (you should have about 2 1/2 cups). Transfer the processed cauliflower to a microwave-safe bowl and cover. Microwave until soft, 4 to 6 minutes. Transfer to a clean, dry kitchen towel and allow to cool.

 

When cool enough to handle, wrap the cauliflower in the towel and wring out as much moisture as possible, transferring to a second towel if necessary. In a large bowl, stir together the cauliflower, Parmesan, Italian seasoning, salt, egg and 1 cup of the mozzarella until well combined. Transfer to the prepared baking sheet and press into a 10-inch round. Bake until golden, 10 to 15 minutes.

 

Remove the crust from the oven and top with the Spicy Pizza Sauce and remaining 1 cup mozzarella. Bake until the cheese is melted and bubbly, 10 minutes more. Garnish with fresh basil leaves just before serving.

 

For the salad: Meanwhile, add the greens to a large bowl. Whisk together the olive oil, baslsamic and salt and pepper to taste in a measuring cup. Pour over the greens and toss. Top with Parmesan shavings.

 

Spicy Pizza Sauce:

Heat a pan over medium-high heat until hot. Add a tablespoon or so of olive oil, throw in the garlic and chopped onions and give them a stir. Cook until the onions are soft, 4 to 5 minutes. Add the chicken broth, whisking to deglaze the bottom of the pan. Cook until the liquid reduces by half. Add the crushed tomatoes and stir to combine. Add the brown sugar, red pepper flakes and salt and pepper to taste and stir. Bring to a simmer, reduce the heat to low and simmer for 30 minutes. Let cool, then puree the sauce.

 

Health and Wellness Associates

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Dr. S Cooley

312-972-WELL

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