Foods, Uncategorized

Taco Soup



Taco Soup



2 pounds ground beef, or ground turkey

( It is also good mixing ground turkey and Italian sausage)

1 envelope taco seasoning

1-1/2 cups water

1 can (16 ounces) mild chili beans, undrained

1 can (15 ounces) pinto beans, rinsed and drained

1 can (14-1/2 ounces) stewed tomatoes

1 can (10 ounces) diced tomato with green chilies

1 can (4 ounces) chopped green chilies, optional

1 envelope ranch salad dressing mix



In a Dutch oven, cook beef over medium heat until no longer pink; drain. Add taco seasoning and mix well. Stir in the remaining ingredients. Bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes or until heated through, stirring occasionally. Yield: 6-8 servings (about 2 quarts).


Health and Wellness Associates

Archived TOH:1998


Foods, Uncategorized

Italian Tortellini Soup


Rustic Italian Tortellini Soup Recipe



3/4 pound Italian turkey sausage links, casings removed

1 medium onion, chopped

6 garlic cloves, minced

2 cans (14-1/2 ounces each) reduced-sodium chicken broth

1-3/4 cups water

1 can (14-1/2 ounces) diced tomatoes, undrained

1 package (9 ounces) refrigerated cheese tortellini

1 package (6 ounces) fresh baby spinach, coarsely chopped

2-1/4 teaspoons minced fresh basil or 3/4 teaspoon dried basil

1/4 teaspoon pepper

Dash crushed red pepper flakes

Shredded Parmesan cheese, optional



Crumble sausage into a Dutch oven; add onion. Cook and stir over medium heat until meat is no longer pink. Add garlic; cook 1 minute longer. Stir in the broth, water and tomatoes. Bring to a boil.

Add tortellini; return to a boil. Cook for 5-8 minutes or until almost tender, stirring occasionally. Reduce heat; add the spinach, basil, pepper and pepper flakes. Cook 2-3 minutes longer or until spinach is wilted and tortellini are tender. Serve with cheese if desired.

Freeze option: Place individual portions of cooled soup in freezer containers and freeze. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally and adding a little broth if necessary. Yield: 6 servings (2 quarts).


Health and Wellness Associates

Archived TOH 2008



Diets and Weight Loss, Health and Disease, Uncategorized

Weight Loss and Health Benefits of Soup



Weight Loss and Health Benefits of Soup


Our lives are complex; your meals don’t have to be. A simple way to eat a nourishing, nutritious meal is by making a vegetable bean soup. Soups are healthy, filling and very simple to make at home. There is no need to purchase a processed soup when a homemade soup is so easy to prepare and delicious to eat. And best of all, soups can be made in a large batch ahead of time and eaten over the course of a few days.



A vegetable soup can keep up to five days in the refrigerator. The flavors blend together and deepen over time.


In my own home, I tend to make a huge pot of vegetable bean soup every Sunday. That way I have something quick and reliable to eat for the rest of the week. And if I don’t want to eat the same soup several nights in a row, soup freezes well, so by making my soup on Sunday I can have a hearty lunch or dinner for a couple of days as well as stock my freezer with a few extra servings, too.


Soups are great because they can be a main meal or a side dish. Soups, along with salads, are an easy way to eat healthfully – and they add extra vegetables and beans to your daily diet.


Soup Made Simple

To begin making soups, consider soaking beans the night before and then rinse and add them to your soup pot with enough water to generously cover, on a low flame as your first step.  After the beans have started to cook, I make the rest of the base which usually contains carrot juice.


I juice 5 pounds of organic carrots which yields about a quart and a half of delicious carrot juice. I use that as the chief base ingredient in soups and stews since it amps up the nutrient value and adds a great flavor. I also use or add celery or tomato juice or no-salt added vegetable broth.


Carrots are rich in carotenoids, such as alpha- and beta-carotene, and tomatoes are rich in the carotenoid, lycopene.



Higher levels of these health-promoting nutrients in the body are linked to longer life.. Then take your onions, scallions and leeks as well as your leafy cruciferous greens and blend them until smooth using a a high powered blender. Blending onions and cruciferous vegetables before they are cooked releases disease-fighting phytochemicals, making the soup even more nutritious.  Then add the other vegetables you decide to chop in, such as parsnips.  I also like to use a variety of chopped mushrooms. Then, instead of salt, I further season with herbs and spices such as dill, rosemary, parsley, black pepper, vinegar or lemon. For creamier soups, instead of milk or cream, pulverize some nuts in a high-powered blender and add to the broth. It will give the soup a pleasant creaminess.


Eat Soup, Lose Weight

Soups are perfect for those who want to escape the daily chore of cooking because they can be cooked in bulk and eaten over a few days. They are an effective weight-loss food because soups help slow your rate of eating and reduce your appetite by filling your stomach – this has been shown in scientific studies.



Starting your evening meal with a bowl of soup is a tool you can use to maintain a healthy weight;  it’s important because weight is not just a cosmetic concern.  In fact, the BMI (Body Mass Index) cutoffs for normal weight, overweight, and obese were chosen to reflect the health risks associated with excess fat. Waist circumference has also been found to be an indicator of lifespan, and weight gain is associated with shorter telomere length.


Soup doesn’t leave you hungry and since soup is gently simmered in a liquid base, the nutrients are retained and some are made more absorbable. Many nutrients, like B vitamins, niacin, folate, and a range of minerals, are water soluble. Normally, with water-based cooking, like boiling, water-soluble nutrients are leached into the cooking water and discarded. However, with soups, the liquid and the water-soluble nutrients are retained and consumed.


Soup is Super Healthy

Additionally, soup is easy to digest. Cooking soup heats, moisturizes and softens vegetables and beans, which dramatically increases the potential digestibility and absorption of the certain nutritious compounds contained within them. Recent studies confirm that the body absorbs more of the beneficial anti-cancer compounds, carotenoids in particular, especially lutein and lycopene, from cooked vegetables as compared to raw vegetables. Scientists speculate that the increase in absorption of these antioxidants after cooking may be attributed to the destruction of the extracellular matrix or connective bands to which these compounds are bound.


Healthy cooking need not be complicated. Make a pot of soup and you will be hooked on the ease and affordability of the dish and the convenience of having a hot nutritious meal on-hand for the rest of the week.


Health and Wellness Associates


Dr Sarah Dillon

Dr Joel Furhman



Diets and Weight Loss, Foods, Uncategorized

Jalapeno Popper Soup



Jalapeno Popper Soup (Low Carb & Gluten Free)

Serves: 4 servings


4 slices raw bacon

4 oz cream cheese

½ cup heavy cream

2 cups water or chicken broth

2 Tbl salsa verde

½ tsp garlic powder

¾ cup shredded sharp cheddar cheese

¾ cup shredded monterey jack cheese

4 large jalapeno peppers

¼ tsp xanthan gum (optional)


Cook the bacon in a medium saucepan until crisp – remove and chop for garnish and set aside. In the same pan, along with the bacon grease, add the heavy cream, water or broth, and cream cheese. Simmer gently, stirring often, until the cream cheese has melted and the liquid is smooth. Whisk in the garlic powder, salsa verde and shredded cheeses until completely incorporated. Meanwhile, wash the jalapenos and broil or grill them until softened and charred. Remove the skins and seeds and chop finely. Add to the soup and cook for about 5 minutes. Season with salt and pepper to taste. To thicken further, add the optional ¼ tsp of xanthan gum stirring until smooth. Remove from heat and serve garnished with chopped bacon.


Aprrox. nutrition info per serving: 425 calories, 38g fat, 2.5g net carbs, 17g protein


Please share with family and loved ones.  If you have a health condition that you want to reverse and get healthy, call us.


Health and Wellness Associates


P Carrothers


Foods, Health and Disease, Uncategorized

Carrot and Sweet Potato Soup


Carrot and Sweet Potato Soup


1 tablespoon olive oil
1 onion, finely sliced
8 large carrots, roughly chopped

2 medium sweet potatoes, mashed
2 tablespoons dry cooking wine

6 cups vegetable stock (fresh or homemade)

Large handful of fresh chopped cilantro (coriander)

4 tablespoons creme fraiche (note: use low fat plain yoghurt as an alternative)


In a large pan heat the olive oil and add the sliced onions. Gently sautee for approximately 5 minutes until soft. Add the carrots and mashed sweet potatoes and cook for another 5 minutes (stirring often).

Now add the stock and bring the soup to a boil. Reduce the heat and simmer for approximately 25 to 30 minutes or until carrots are tender and liquid has reduced. Remove from heat and allow to slightly cool. Place the soup mixture in a food processor or blender if you prefer a smooth soup, a little less if you prefer a chunkier texture. Place the soup back in the pan and gently heat again. Season with salt and pepper and serve garnished with a the fresh cilantro and a dollop of creme fraiche in each bowl.

Health benefits

-Carrots contain over 16 vitamins and minerals including vitamin A,B6,C and K and minerals manganese, copper and biotin. They contain powerful anti-oxidant properties and are known to assist a healthy cardiovascular system and even prevent cancer. Carrots are well known for their ability to improve vision due to their high content of beta-carotene. Beta-carotene is converted into vitamin A upon consumption and is a strong preventer against cancer types, high blood pressure and forms of heart disease.

– Onions are also a great source of vitamins and minerals including vitamin B1,B6 and C and minerals manganese, biotin and phosphorus. Onions have anti-inflammatory properties that are great for supporting your immune system and protecting against disease. Onions belong to a family of vegetables called “Allium” which have been linked to the decrease of multiple types of cancer.

– Sweet potatoes contain vitamins A,B6 and C and minerals potassium, manganese andcopper. They have strong anti-inflammatory and anti-oxidant properties. Sweet potatoes are low in fat and high in fibre, making it a healthy addition to any meal as they support healthy digestion. By selecting orange coloured sweet potatoes you will gain more vitamin A.

-You will find minerals calcium, potassium and magnesium in fresh coriander. Coriander also boasts antioxidant,anti-microbial and anti-bacterial properties making it a powerful medicinal herb for treating many diseases and ailments.


Please share with family and loved ones, and call us with your healthcare concerns and personalized healthcare plan.

Health and Wellness Associates

Archived – Carrothers


Foods, Health and Disease, Uncategorized

Healing Broth

Healing broth

Healing Broth


Healing Broth is a powerful mineral-rich liquid that carries the essence of vitally nutritious vegetables, herbs, & spices in a way that is easy for the body to digest, assimilate, and utilize. You will find this recipe as comforting as it is nourishing. The ingredients of this simple recipe help to provide tremendous healing benefits to both the body and soul.


Carrots help to lower blood pressure, reduce edema, relax muscles, steady nerves, and balance cognitive function. Onions & garlic have powerful antiviral & antibiotic properties and can help eliminate heavy metals and parasites from the body.


Parsley & shiitake mushrooms contain an excellent bioavailable form of iron which helps to keep your blood strong and prevent anemia and are also rich in zinc which is highly beneficial for treating viral issues and strengthening the immune system. Ginger & turmeric root helps reduce inflammation and improve liver function and aids in keeps your hair growing strong and skin healthy and vibrant.


This incredibly healing broth can be made in advance & stored in the fridge. Simply heat up only what you need and place in a thermal mug for warm sipping throughout the day. This broth has the miraculous ability to be both healing, cleansing, and nourishing all at the same time and is a wonderful addition to any health regime.


Healing Broth



4 carrots, chopped or 1 sweet potato, cubed

2 stalks of celery, roughly chopped

2  onions, sliced

1 cup parsley, finely chopped

1 cup of shiitake mushrooms, fresh or dried

2 tomatoes, chopped

1 bulb of garlic (about 6-8 cloves), minced

1 inch of fresh ginger root

1 inch of fresh turmeric root

8 cups of water

Optional: Chili peppers or red pepper flakes



Place all the ingredients in a pot and bring to a gentle boil. Turn heat down to low and allow to simmer for about an hour. Strain and sip for a mineral rich, healing and restorative broth.


Please feel free to share this with family and loved ones.  And as always call us if you have any questions.


Health and Wellness Associates


Carrothers – MM


Foods, Uncategorized

Wild Mushroom Soup

Wild Mushroom Soup


5 ounces fresh shiitake mushrooms
5 ounces fresh portobello mushrooms
5 ounces fresh cremini (or porcini) mushrooms
1 tablespoon good olive oil
1/4 pound (1 stick) plus 1 tablespoon unsalted butter, divided
1 cup chopped yellow onion
1 carrot, chopped
1 sprig fresh thyme plus 1 teaspoon minced thyme leaves, divided
Kosher salt
Freshly ground black pepper
2 cups chopped leeks, white and light green parts (2 leeks)
1/4 cup all-purpose flour
1 cup dry white wine
1 cup half-and-half
1 cup heavy cream
1/2 cup minced fresh flat-leaf parsley


Clean the mushrooms by wiping them with a dry paper towel. Don’t wash them! Separate the stems, trim off any bad parts, and coarsely chop the stems. Slice the mushroom caps 1/4-inch thick and, if there are big, cut them into bite-sized pieces. Set aside.

To make the stock, heat the olive oil and 1 tablespoon of the butter in a large pot. Add the chopped mushroom stems, the onion, carrot, the sprig of thyme, 1 teaspoon salt, and 1/2 teaspoon pepper and cook over medium-low heat for 10 to 15 minutes, until the vegetables are soft. Add 6 cups water, bring to a boil, reduce the heat, and simmer uncovered for 30 minutes. Strain, reserving the liquid. You should have about 4 1/2 cups of stock. If not, add some water.

Meanwhile, in another large pot, heat the remaining 1/4 pound of butter and add the leeks. Cook over low heat for 15 to 20 minutes, until the leeks begin to brown. Add the sliced mushroom caps and cook for 10 minutes, or until they are browned and tender. Add the flour and cook for 1 minute. Add the white wine and stir for another minute, scraping the bottom of the pot. Add the mushroom stock, minced thyme leaves, 1 1/2 teaspoons salt, and 1 teaspoon pepper and bring to a boil. Reduce the heat and simmer for 15 minutes. Add the half-and-half, cream, and parsley, season with salt and pepper, to taste, and heat through but do not boil. Serve hot.

Remember: Mushrooms are one of the few foods that prevent Breast Cancer.

Tweek Recipe for you own personal needs.


Health and Wellness Associates
Archived Article
I. Garten


Diets and Weight Loss, Foods

Secret Cucumber Detox Soup Recipe



Cucumber Detox Soup Recipe

Total Time: 5 minutes

Serves: 4


  • 1 cucumber (peeled and de-seeded plus additional cuke

    for garnish)

  • 1 tbsp onion (minced)
  • 1 avocado, peeled
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tbsp apple cider vinegar
  • 1/4 tsp Sea Salt
  • 1/4 tsp Chili Powder
  • 1 dash of Cayenne Pepper
  • 1 cup water
  • Paprika for garnish


  1. 1.

    Throw avocado, cucumber, onion, oil, lemon juice,

    vinegar and water in vita-mix or high powered blender

  1. 2.

    Puree on high speed until smooth.

  1. 3.

    Blend in salt, chili powder and remaining ingredients.

  1. 4.

    Serve, garnishing with extra cucumber cubes and smoked

    paprika if desired.


Health and Wellness Associates

Archived Article



Taco Soup


Taco Soup
  • 2 pounds ground beef
  • 2 cups diced onions
  • 2 (15 1/2-ounce) cans pinto beans
  • 1 (15 1/2-ounce) can pink kidney beans
  • 1 (15 1/4-ounce) can whole kernel corn, drained
  • 1 (14 1/2-ounce) can Mexican-style stewed tomatoes
  • 1 (14 1/2-ounce) can diced tomatoes
  • 1 (14 1/2-ounce) can tomatoes with chiles
  • 2 (4 1/2-ounce) cans diced green chiles
  • 1 (4.6-ounce) can black olives, drained and sliced, optional
  • 1/2 cup green olives, sliced, optional
  • 1 (1 1/4-ounce) package taco seasoning mix
  • 1 (1-ounce) package ranch salad dressing mix
  • Corn chips, for serving
  • Sour cream, for garnish
  • Grated cheese, for garnish
  • Chopped green onions, for garnish
Brown the ground beef and onions in a large skillet; drain the excess fat, then transfer the browned beef and onions to a large slow cooker or a stockpot. Add the beans, corn, tomatoes, green chiles, black olives, green olives, taco seasoning, and ranch dressing mix, and cook in a slow cooker on low for 6 to 8 hours or simmer over low heat for about 1 hour in a pot on the stove. To serve, place a few corn chips in each bowl and ladle soup over them. Top with sour cream, cheese, green onions and jalapenos.

Recipe from Paula Dean

This recipe is delicious meatless also, and a great way to get people to eat beans who normally wont.

Health and Wellness Associates


Foods, Health and Disease

Super Energy Kale Soup

superenergykale soup

Super Energy Kale Soup

Eating kale and other cruciferous vegetables two to three times a week or, even better, four to five times a week, is an easy way to significantly boost your health. Just one cup of kale will flood your body with disease-fighting vitamins K, A, and C, along with respectable amounts of manganese, copper, B vitamins, fiber, calcium, and potassium.

With each serving of kale, you’ll also find more than 45 unique flavonoids, which have both antioxidant and anti-inflammatory benefits.1 In terms of green leafy vegetables, you really can’t go wrong… but kale is definitely worthy of its reputation as “king of veggies.”

And here’s a secret: kale’s flavor gets sweeter after it’s been exposed to a frost, making winter the ideal time to eat it (and it is in season starting mid-winter). When the temperatures drop you might not feel like eating a raw kale salad, but what about a bowl of warm kale soup?

The recipe that follows, from the George Mateljan Foundation,2 will not only warm you up and boost your nutrition, it’ll give you a nice energy boost, too.

Super Energy Kale Soup


  • 1 medium onion, chopped
  • 4 cloves garlic, chopped
  • 5 cups chicken or bone broth
  • 1 medium carrot, diced into 1/4-inch cubes (about 1 cup)
  • 1 cup diced celery
  • 2 red potatoes, diced into 1/2-inch cubes
  • 3 cups kale, rinsed, stems removed and chopped very fine
  • 2 tsp dried thyme
  • 2 tsp dried sage
  • salt and pepper to taste


1.Chop garlic and onions and let sit for 5 minutes to bring out their health benefits.

2.Heat 1 TBS broth in a medium soup pot.

3.Sauté onion in broth over medium heat for about 5 minutes stirring frequently.

4.Add garlic and continue to sauté for another minute.

5.Add broth, carrots, and celery and bring to a boil on high heat.

6.Once it comes to a boil reduce heat to a simmer and continue to cook for another 5 minutes. Add potatoes and cook until tender, about 15 more minutes.

7.Add kale and rest of ingredients and cook another 5 minutes. If you want to simmer for a longer time for extra flavor and richness, you may need to add a little more broth.

Serves 4

Kale May Fight at Least Five Types of Cancer

Like other cruciferous vegetables, kale is a good source of cancer-fighting sulforaphane and indole-3-carbinol. To date, kale has been found to lower the risk of at least five types of cancer, including bladder, breast, colon, ovary and prostate.3

The glucosinolates in kale and other cruciferous vegetables break down into products that help protect DNA from damage.4 As noted by the George Mateljan Foundation:5

“Kale’s special mix of cancer-preventing glucosinolates has been the hottest area of research on this cruciferous vegetable.

Kale is an especially rich source of glucosinolates, and once kale is eaten and digested, these glucosinolates can be converted by the body into cancer preventive compounds. Some of this conversion process can also take place in the food itself, prior to consumption.”

While some research suggests raw kale is best for cancer prevention, other studies suggest lightly cooked is best, in part because it improves kale’s ability to bind with bile acids in your digestive tract.

This makes the bile acids easier for your body to excrete, which not only has a beneficial impact on your cholesterol levels, but also on your risk of cancer (bile acids have been associated with an increased risk of cancer). According to one study in Nutrition Research:6

“Steam cooking significantly improved the in vitro bile acid binding of collard greens, kale, mustard greens, broccoli, green bell pepper, and cabbage compared with previously observed bile acid binding values for these vegetables raw (uncooked).

Inclusion of steam-cooked collard greens, kale, mustard greens, broccoli, green bell pepper, and cabbage in our daily diet as health-promoting vegetables should be emphasized.

These green/leafy vegetables, when consumed regularly after steam cooking, would lower the risk of cardiovascular disease and cancer, advance human nutrition research, and improve public health.”

Eat Kale to Support Natural Detoxification

Foods that support both Phase 1 and Phase 2 detoxification are key to supporting your body’s daily removal of harmful substances from your body. Phase 1 detoxification is when toxins are broken down into smaller particles, while during your body’s Phase 2 detoxification process, the broken down toxins are shuttled out of your system.

If you eat foods that support Phase 1, but not Phase 2, the broken-down toxins may begin to accumulate in your body. But the isothiocyanates (ITCs) in kale help to promote both Phase 1 and Phase 2 detoxification. The George Mateljan Foundation explained:7

“In addition, the unusually large numbers of sulfur compounds in kale have been shown to help support aspects of Phase II detoxification that require the presence of sulfur.

By supporting both aspects of our cellular detox process (Phase I and Phase II), nutrients in kale can give our body an “edge up” in dealing with toxic exposure, whether from our environment or from our food.”

Kale Earns Its Reputation as a Superfood

Kale is one vegetable that lives up to its nutritional hype. It’s loaded with both lutein and zeaxanthin at over 26 mg combined, per serving, for starters. Of all the carotenoids, only zeaxanthin and lutein are found in your retina, which has the highest concentration of fatty acids of any tissue in your body.

This is because your retina is a highly light- and oxygen-rich environment, and it needs a large supply of free radical scavengers to prevent oxidative damage there.

It is theorized that your body concentrates zeaxanthin and lutein in your retina to perform this duty, and consuming these antioxidants may help to ward off eye problems like age-related macular degeneration.

And as far as calcium is concerned, one cup of kale will give you 90 milligrams in a highly bioavailable form. One calcium bioavailability study found that calcium from kale was 25% better absorbed than calcium from milk.8 What else do you gain when you eat kale?

  • Anti-inflammatory properties that may help prevent arthritis, heart disease and autoimmune diseases
  • Plant-based omega-3 fats for building cell membranes, protecting against heart disease and stroke, and regulating blood clotting
  • An impressive number of beneficial flavonoids, including 32 phenolic compounds and three hydroxycinnamic acids to help support healthy cholesterol levels and scavenge free radicals

Choose Organic Kale When You Can

When choosing kale, look for firm, fresh deeply colored leaves with hardy stems. Avoid leaves that are brown or yellow or that contain holes. Kale with smaller leaves tends to be more tender and milder than larger-leaved kale. Choose organic varieties (or grow your own), as kale is frequently sprayed with pesticides, and particularly toxic pesticides at that. One study by the Environmental Working Group detected 51 pesticides on kale, including several they described as “highly toxic.”9 For best results, store kale in your refrigerator (unwashed) in a plastic storage bag. Remove as much air as you can. Ideally, eat kale as soon as you can, because the longer it sits the more bitter the flavor becomes.

If you want to learn even more about what’s in the food you’re eating, visit our Food Facts library. Most people are not aware of the wealth of nutrients available in healthful foods, particularly organic fruits and vegetables. By getting to know your food, you can make informed decisions about how to eat healthier and thereby boost your brain function, lower your risk of chronic disease, lose weight, and much more.

Food Facts is a directory of the most highly recommended health foods to add to your wholesome diet. Its purpose is to provide you with valuable information about various types of foods including recipes to help you maximize these benefits. You’ll learn about nutrition facts, scientific studies, and even interesting trivia about each food in the Food Facts library. Remember, knowing what’s in your food is the first step to choosing and preparing nutritious meals each and every day. So visit Mercola Food Facts today to get started.

Health and Wellness Associates

312-972-WELL (9355)

Archived Article : M