Foods, Uncategorized

Homemade Ketchup


Homemade Ketchup




1 x 12 oz. can tomato paste

1 cup water

2 tablespoons vinegar

½ teaspoon salt

½ teaspoon curry powder

½ teaspoon garlic powder



Mix all ingredients in a saucepan and bring to boil on medium-high heat.

Reduce heat to medium-low and simmer while stirring frequently until flavors have blended. (Add more water for thinner ketchup, add less water for thicker)

Transfer to a glass jar and cool before serving.


This is a second homemade ketchup recipe we have sent out.  Do you have a favorite?  Please go ahead and post on if you do,


Health and Wellness Associates



Foods, Health and Disease, Uncategorized

Tomatoes and Men’s Strokes



Tomatoes and Strokes in Men

Sauced, stuffed, deep-fried, or au natural – tomatoes are a key part of many people’s diets. Now, new research suggests that eating this juicy fruit and its products could lower the risk of stroke in men, making it much more than a delicious ingredient. Other foods that are known to lower stroke risk, in MEN, are chocolate, whole grains, citrus fruits, low-fat dairy, beans, nuts, leafy greens, and fish.

Do you know someone who could benefit from this information, please share.


Health and Wellness Associates



Foods, Uncategorized

Should You Be Eating Tomatoes



Why Should You Be Eating Tomatoes


I live in New Jersey, and one of the seasonal foods I look forward to the most each summer is Jersey tomatoes. Not only are they delicious (my state is known to grow some of the tastiest tomatoes), but tomatoes are one of nature’s most perfect foods.


I grow lots of tomatoes each spring and summer, starting the plants indoors in March.  I freeze all the tomatoes we can’t eat each week, and then make lots of homemade tomato sauce with onions, and some garlic and basil in a big pot.



I do not remove the skins and seeds, but just blend them in, and then leave some of the tomatoes only coarsely chopped so the sauce has an uneven texture.  Letting it cook a long time, like 6 to 8 hours on a very low flame to cook out all the extra water, is what gives it that great taste. It keeps for weeks in the fridge because the acid from the tomato is a natural preservative, but I make so much that we usually use half and freeze half for the winter.


If you can’t grow your own, you can also buy big bushels of organic tomatoes cheaply at local farms, when in season, and make great homemade sauce without oil and salt. Then you can make dressings and dips from this sauce by just mixing in a little vinegar and nut butter.


Amazing Anti-aging Benefits

Tomatoes are packed with lycopene. Lycopene is a carotenoid, and carotenoids (a family of more than 600 phytochemicals) help protect against the oxidative damage caused by free radicals which contribute to chronic disease and aging.

The  carotenoid levels in your body can be an important indicator of your overall health because, in general, the levels parallel the levels of plant-derived phytochemicals circulating in your body. Phytochemicals are chemical compounds that occur naturally in plants and these non-caloric nutrients are vitally important to your health.



In fact, I believe that carotenoid levels are so important that I track my patients’ levels using a non-invasive skin testing method as they adopt a high-nutrient diet. In a study of more than 13,000 American adults, low blood levels of carotenoids were found to be a predictor of earlier death.  Lower total carotenoids, alpha-carotene and lycopene in the blood, were all linked to increased risk of death from all causes. And of all the carotenoids, very low blood lycopene was the strongest predictor of mortality.


A Superfood

So, now you see why I think the tomato is a superfood. Overall, those with very low levels of carotenoids are at risk of autoimmune disease, headaches, fatigue, and of course, cancer.   As the signature carotenoid of the tomato, lycopene protects against prostate cancer, (lycopene’s protective effects are found concentrated in the male reproductive system), skin cancer  (in the skin, lycopene helps prevent UV sun damage), and cardiovascular disease.


For example, many observational studies have made a connection between higher blood lycopene and lower risk of heart attack.



A study in men found that low serum lycopene was associated with increased plaque in the carotid artery and triple risk of cardiovascular events compared with higher levels. In a separate study, women were split into four groups according to their blood lycopene levels. Women in the top three quartiles were 50 percent less likely to have cardiovascular disease compared to the lowest quartile.


A 2004 analysis from the Physicians Health Study data found a 39 percent decrease in stroke risk in men with the highest blood levels of lycopene. Data from an ongoing study in Finland has strengthened these findings with similar results.


Vary Your Diet

About 85 percent of the lycopene in the American diet is derived from tomatoes. Lycopene is also more absorbable when tomatoes are cooked—one cup of tomato sauce contains about ten times the lycopene as a cup of raw, chopped tomatoes—so enjoy a variety of both raw and cooked tomatoes in your daily diet. Of course, lycopene is not the only important nutrient in tomatoes. They are also rich in vitamins C and E, beta-carotene, and flavonol antioxidants, in addition to many others.


Antioxidants usually exert their protective effects in concert with each other. It is the interactions between phytochemicals that is responsible for their health effects, something that we cannot replicate in a pill. Out of all the carotenoids, lycopene has the most potent antioxidant power, but combinations of carotenoids are more effective than any single one. They work synergistically. And summer is the perfect time to get many of these vital micronutrients. Carotenoids are abundant in green and yellow-orange vegetables and fruits. So, enjoy those tomatoes as part of a in a varied nutrient-rich, plant-based diet.


Call us to help you plan your healthcare plan, or help you reverse a diagnosis or prevent a negative health condition.


Health and Wellness Associates


Dr Sarah Dillon

Dr Joel Fuhrman


Foods, Uncategorized

Green Beans and Tomato Salad


Green Bean & Tomato Salad
Yields: 4 servings | Serving Size: 1/4 recipe | Calories: 128 | Total Fat: 10 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 155 mg | Carbohydrates: 10 g | Dietary Fiber: 4 g | Sugars: 4 g | Protein: 4 g | SmartPoints: 4


1 pound green beans, remove just the rough stem side.
1 cup (1/2 pint) cherry or grape tomatoes, halved
1/4 cup chopped parsley
1/4 cup toasted walnuts, chopped
1 tablespoon extra virgin olive oil
1 tablespoon fresh-squeezed lemon juice (about half a lemon)
1/2 teaspoon kosher or sea salt
1/2 teaspoon freshly ground black pepper


Bring a pot of 8 cups water to a boil with half tablespoon salt. Add the green beans.

Boil until bright green and slightly tender, for about four minutes. Check by removing a bean, bean should still have some snap when you break it in half.

While blanching the beans in the boiling water, prepare a large bowl of ice water (there should be about half ice to half water).

Drain the beans. Add the green beans to the ice bath and remove as soon as they are cold, or after 30 seconds. Add beans back to the colander to remove any excess water.

Toss the beans and all ingredients together in a salad bowl. Serve.

Health and Wellness Associates


Diets and Weight Loss, Foods, Uncategorized

Crock Pot Chicken Cacciatore




This hearty, tomatoey stewed dish gets a low-carb, slow cooker makeover in this alternative to traditional chicken cacciatore. Cacciatore means “hunter” in Italian, so chicken cacciatore is literally “chicken hunter’s style.”


Rather than cooking all the ingredients at once, this dish does better in a two part method. First I sauté the vegetables, reduce the liquid, and add tomato paste, before combining with the chicken in the crock pot. Otherwise, the dish can get overly watery.


Adding parmesan cheese rind is a trick I learned from Cook’s Illustrated magazine that adds a savory depth of flavor to the sauce.



3 pounds skinless chicken thighs and/or legs (bone-in; if using boneless, 8 or 9 thighs)

1 teaspoon olive oil

1 cup chopped onion

1 medium green bell pepper, chopped

8 ounces brown crimini or portobello mushrooms, roughly chopped

4 cloves garlic

1 14-oz can chopped tomatoes

2/3 cup dry wine (white or red)

1 tablespoon Italian seasoning mixture, or 1 teaspoon each oregano, basil, and thyme

Salt and pepper

1/3 cup tomato paste

1 inch of Parmesan cheese rind (optional)


  1. Season chicken with salt and pepper. Put in crock pot set to high, and cover. Alternatively, you can brown the chicken in a skillet and then transfer to the crockpot. You can use the same skillet for cooking the vegetables.


  1. Heat olive oil over high heat in a large skillet. Cook the onion and green pepper for 2 to 3 minutes, then add the mushrooms. Two minutes later, add the garlic. Cook for another minute.


  1. Add the tomatoes, wine, herbs, and more salt and pepper. Simmer for 5 to 10 minutes, until liquid is almost completely boiled away. Taste and adjust seasonings, if necessary. If it tastes harsh or acidic, add just a touch of sweetener (one drop of Sweetzfree can do the trick).


  1. Add the tomato paste and Parmesan cheese rind, and stir to combine. Spoon ingredients onto the top of the chicken, and cook for 3 hours on high or 6 to 8 hours on low. About half an hour before you are ready to eat, check and adjust seasonings one more time.


Nutritional Information: Each of 6 servings has 10 grams effective carbohydrate plus 3 grams fiber (13 grams total carbohydrate), 20 grams protein, and 178 calories.


Health and Wellness Associates

Archived: L Winter



Foods, Uncategorized

Slow Cooked Beef Stew


Slow Cooked Beef Stew




1 ½ lb beef stew meat, cut into 3/4-inch cubes

5 tablespoons all-purpose flour, divided

1 lb small (2 1/2 to 3-inch) red potatoes, quartered

1 ½ cups frozen pearl onions (from 16-oz package)

1 bag (1 lb) ready-to-eat baby-cut carrots

1 jar (12 oz) beef gravy

1 can (14.5 oz) Muir Glen™ organic diced tomatoes, undrained




On waxed paper, sprinkle beef with 2 tablespoons flour, 1 teaspoon salt and 1/2 teaspoon pepper; toss to coat. In 10-inch skillet, heat about 1 tablespoon of oil over medium-high heat. Add coated beef; cook and stir 4 to 6 minutes or until browned, stirring occasionally.


In 4- to 6-quart slow cooker, layer potatoes, onions and carrots. Add browned beef; sprinkle with any remaining flour mixture. Top with gravy and tomatoes.


Cover; cook on Low heat setting 8 to 10 hours.


As always please adjust the recipe for your needs.  If you need help, call us.


Health and Wellness Associates




Stuffed Cabbage


Many of us have had these and we need to keep eating them.  They are filled with many many of the nutrients that we have lost with “quick” foods.  For the men in your family, use canned whole tomatoes in your sauce, that is what is best for them.  You also might want to skip the honey, especially if you have children.

Savory Stuffed Cabbage Rolls

Adapted from The Green Thumb Cookbook, page 63

1 medium head cabbage

1 pound ground beef

1/2 cup chopped onion

3 T uncooked brown rice

2 T chopped fresh parsley (2 t dried)

2 t salt

1/2 t pepper

1 egg

1 3/4 cups plain tomato sauce

1 cup canned tomato chunks

2 T honey

1/2 cup grated Colby cheese, optional

Put the head of cabbage in a pot. Cover with water. Remove the cabbage and bring the water to a boil. Turn off the heat. Submerge the whole head of cabbage in the boiling water and cover. Let sit for 15-20 minutes.

Meanwhile, brown the beef and onion. Turn off the heat. Add the rice, parsley, salt, pepper, and egg.

When the cabbage is done “cooking”, remove it from the water onto a cookie sheet with sides (to catch any remaining water). Very carefully, remove 12 leaves. Cut the thickest part of center rib out of each leaf, about 1 or 2 inches. There will be a little V in the middle of each leave. Divide the meat filling between the leaves and roll up jelly roll fashion, but tucking in the ends so the filling stays put. Place the rolls in a deep casserole dish.

Pour the tomato sauce, tomato chunks, and honey over the rolls. Cover and bake at 350 for about an hour and a half. Remove the lid, sprinkle with cheese, and bake another 5 minutes or until cheese is melted. Let set a few minutes before serving.

Serves: 4 – 6