Up & Forward Health & Wellness LLC

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Up & Forward Health & Wellness LLC

At Up & Forward Health & Wellness, we engage with you on a collaborative partnership toward health and wellness using science-based methods to help you thrive.

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07/07/2022

I've been having tofu cravings, perhaps because it was a staple ingredient in our household growing up. This meal was easily made in 20 minutes, is nutrient dense, delicious, and satisfying! Recipe below:

Step 1: Cut and dry tofu 2 cups of tofu.
Step 2: Place in a tupperware and add a spoon of almond flour and a spoon of regular flour.
Step 3: Add 1 teaspoon of garlic salt. Shake that thang uppppp! But not too hard, don't break the tofu.
Step 4: Line air-fryer with parchment paper and "fry" tofu for 15-20 mins in 400°F. Alternatively, pan-fry with some olive oil.
Step 5: Make your favorite sauce. Here, I blended gochujang, garlic, sesame oil, tomato paste, maple syrup, and soy sauce. Other alternatives can be honey, peanut butter, veggie or regular fish sauce, chili, cilantro, basil, etc. Take your pick.
Step 6: Remove tofu from air fryer and toss on a frying pan on high heat. Pour sauce in and allow it to glaze.
Step 7: Enjoy with your favorite whole grains and veggies!

07/03/2022

A simple but nutritious and filling breakfast, lunch, or snack for pregnancy! Grilled peanut butter and banana sandwich sprinkled with sesame seeds and freeze dried blueberries 🫐 on artisanal sourdough 🥰. So satisfying!

06/29/2022

For the hot summer days, a refreshing and nutritious Japanese vegan meal for mama bear and the little lentil!

Soba Noods: Protein, fiber, zinc, manganese, vitamin B, and more

Wakame Salad: Iron, Iodine, Omega-3, folate, fiber, and more

Natto: Protein, probiotics, iron, zinc, vitamin K, vitamin C, and more.

05/06/2022

When brekkie is life 😊.

05/01/2022

Entirely homemade spicy lentil tacos with a keto almond-based tortilla and guacamole made from freeze-dried avocados 🥑. Topped with local full fat Greek Yogurt, spinach, and habanero 🔥 sauce. Getting in my proteins, omega-3's, folate, calcium, vitamin D, fiber, probiotics and iron in every delish bite 🤤

04/30/2022

Keto, gluten-free, and vegan tortillas from scratch! I typically like Trader Joe's low-carb tortillas and brought four bags back with me to Pakistan, but I finished them all in 3 months. All the tortillas I can find here all have junk ingredients that I can't pronounce. This easy recipe has 5 ingredients + water and voila 😊 I now have low carb tortillas for the month! Key ingredients: almond flour, psyllium husk powder, flax seed, olive oil, salt and water!

04/05/2022

10-minute lazy homemade vegan Khao Soi 😊 in 7 steps:

1) Boil water and prepare your sexy noods.

2) Add coconut milk to a small pot. Add garlic.

3) Add 1.5 tbsp of red Thai curry paste.

4) Add some curry powder and turmeric. Season with mushroom seasoning and a dash of soy sauce.

5) Add fave veggies and protein. Here I added kale, woodeared shrooms, and freeze dried tofu.

6) Squeeze lime on top. Add garlic chili oil. Garnish with cilantro and spring onions if accessible.

7) Smash it.

03/31/2022

Have you heard of Japanese 漬物 (tsukemono)? It is pickled vegetables fermented in a bed of rice bran called ぬか床 (nukadoko). It is very easy to make, and all it takes is rice bran starter, some water, and daily care. The taste is a salty and slightly fermented vegetable after 2-3 days in the fridge. Great fiber, probiotics, prebiotics, and nutrients!

03/27/2022

When you crave for mom's food from oceans away, you scrap it together! Vietnamese vegan bún riêu chay!

03/09/2022

This homemade Pakistani Red Bean Masala Curry is a great choice for pre-conception, prenatal, or post-natal nutrition! Filled with protein, iron, folate, zinc, calcium, magnesium, and vitamin B-- this nutrient dense savory goodness will give you everything your body (and your baby) needs 😊. Serve over brown rice for complex carbohydrates, and garnish with fresh ginger to help with the morning sickies!

02/26/2022

Hi, it's been awhile. Our family's been through a lot the past month and a half, so I haven't had the energy or enthusiasm to create or to post. We are slowly getting back on our feet and finding ways to heal after a big family loss ❤️. Today I made 2 loaves of sprouted whole wheat sandwich bread. I'm so happy with how it turned out! Working up an appetite has been really rough lately, so I was so happy to bite into this bread with a crunchy crust and find that it was delicious even by itself! Wishing you a healing weekend filled with many moments of bliss 🙏.

01/15/2022

Throwback to the time I lived in Mango Heaven, AKA Chiang Mai, Thailand ❤️

01/07/2022

I'm gonna be honest, it was a bad day. But I smashed this homemade chipotle hummus plate with grilled tofu and fresh goodies 😆 Don't you worry, I balanced it all out with some ice cream in the evening 😊

01/06/2022

I made cháo AKA congee AKA rice porridge with oatmeal instead of rice for extra protein, zinc, folate, fibers, and other vitamins 😊 Tossed in okra, garlic, flaxseeds, and miso paste for that umami punch. Finished it off with a fried egg, homemade natto, and sesame oil and it was 🧑‍🍳😘! Such a delicious savory nutrient dense (1st) brekkie!

01/05/2022

Re-posting with ingredients list :)

Traditional Vietnamese Vegetarian Phở Noodle Soup I grew up eating with slow-cooked broth made from scratch with Kombu, dried shiitake, dried tangerine peels, apples, daikon, grilled ginger, grilled onions, carrots, and phở spices. Seasoned with mushroom seasoning, salt, and some soy sauce (would use veggie fish sauce instead if I had access). Garnished with Thai basil, green scallions, and thinly sliced onions. Perfect for getting over a cold with a few of the main spices including cinnamon, cloves, and star anise!

Note: Taro was oddly added only because it was in my fridge and requested by hubby. Would also typically add a protein like tofu, faux beef, or mushroom "meatballs" but I'm living somewhere with limited access to ingredients!

01/03/2022

I miss a lot of Thai food from my 2.5 years of living in Chiang Mai, but I'll have to admit แต๋วผัดผักขี้เมา (Gwey Tieow pad pak kee mao), also known as "Drunken Noodles" overseas (though it tastes different in Thailand, I swear!) is likely top on my list. This savory noodle dish is the ultimate comfort food for me, and I remember always asking the food stand I ordered from to please give me extra vegetables. Here is my 15-minute copy cat rendition:

1) Soak dried noodles for 15-20 mins in warm water. Drain.

2) Saute shallots and onions on high heat with olive oil. Toss in noodles, favorite veggies, and lots of Thai basil. If you have Thai ginger handy, toss that in too!

3) Add sauce mixture: vegetarian oyster sauce (mushroom sauce), dark soy sauce, and some palm sugar.

4) Add an egg if vegetarian, or tofu if vegan.

5) Serve with lime, dried chili, and sugar. Add chives and bean sprouts if accessible.

Enjoy!

01/02/2022

The one Vietnamese dish that I've never been able to make taste like the non-vegetarian authentic version is Phở--which is why it's not one of my favorite dishes. It just doesn't quite taste the same without the flank, fatty flank, brisket, bone broth, and fish sauce. I make veggie phở for when one one of us is sick, and it's a tasty and healthy noodle soup--- but it ain't no Phở Tái Nạm Gầu Gân Sách 😆 Still, onto my 20th year of making do for the animals and for the environment and wouldn't have it any other way ☺️🙏

01/01/2022

Our Japanese New Year tradition continues wherever we go! However, each year, we have to modify based on local ingredients that are available. We brought back some Japanese ingredients such as koya tofu (高野豆腐), shiitake mushrooms, and hijiki seaweed. This year's dishes are Nishime (煮しめ) and Hijiki no Nimono (ひじきの煮物). Each item in the Nishime symbolizes something for the New Year: taro for fertility, shiitake mushroom for longevity and good health, flower shaped carrots for the renewal of spring, green snow peas for a bright and fresh future, and this one I've added on my own: heart-shaped daikon for love! Iitidakimasu! いっただっきまーす！

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San Diego, CA

Telephone

+16198008591

Website

http://www.upandforwardwellness.com/

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