Health And Well-being, 702 Rotary Cir, Indianapolis, IA (2025)

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08/10/2024

Chicken Tortilla Soup

Calories: 142

Ingredients:

For the Soup:

1 tablespoon olive oil
1 medium onion, diced
3 cloves garlic, minced
1 bell pepper (red or green), diced
1 medium carrot, diced
1-2 jalapeño peppers, seeded and minced (adjust to your spice preference)
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon paprika
4 cups chicken broth
1 (14.5-ounce) can diced tomatoes
1 cup corn kernels (fresh, frozen, or canned)
1 can (15-ounce) black beans, drained and rinsed
2 cups cooked chicken, shredded or diced (rotisserie chicken works well)
Salt and pepper to taste
2 tablespoons lime juice

For Serving:

Tortilla chips (store-bought or homemade)
Shredded cheddar cheese or crumbled queso fresco
Fresh cilantro, chopped
Sliced avocado
Sour cream
Lime wedges

Instructions:

Sauté Vegetables:

In a large pot, heat olive oil over medium heat. Add the diced onion and cook until translucent, about 5 minutes.
Stir in the garlic, bell pepper, carrot, and jalapeño. Cook for another 5 minutes until vegetables start to soften.
Add Spices:

Add the ground cumin, chili powder, and paprika. Cook for 1 minute, stirring frequently to toast the spices and release their flavors.

Add Broth and Tomatoes:

Pour in the chicken broth and diced tomatoes. Stir well to combine. Bring the mixture to a simmer.
Add Remaining Ingredients:

Stir in the corn, black beans, and cooked chicken. Simmer the soup for about 10-15 minutes, allowing the flavors to meld together. Season with salt and pepper to taste.
Finish with Lime Juice:

Just before serving, stir in the lime juice. Adjust seasoning if needed.

Serve:

Ladle the soup into bowls. Top with crushed tortilla chips, shredded cheese, fresh cilantro, avocado slices, and a dollop of sour cream. Serve with lime wedges on the side for extra tang.

08/07/2024

Edamame Hummus Wrap

Ingredients:
For the Edamame Hummus:

1 cup shelled edamame (fresh or frozen)
1/4 cup tahini
2 tablespoons lemon juice
2 cloves garlic, minced
1/4 cup water (or more as needed)
2 tablespoons olive oil
Salt and pepper to taste

For the Wrap:

4 large whole wheat or spinach tortillas
1 cup baby spinach or mixed greens
1 cup shredded carrots
1/2 cup thinly sliced cucumber
1/2 avocado, sliced
1/4 cup thinly sliced red bell pepper
1/4 cup alfalfa or broccoli sprouts (optional)

Instructions:

Prepare the Edamame Hummus:

If using frozen edamame, cook according to package instructions until tender. Drain and let cool slightly.

In a food processor, combine edamame, tahini, lemon juice, minced garlic, and olive oil. Process until smooth.

Gradually add water while processing until the hummus reaches your desired consistency.

Season with salt and pepper to taste. Adjust lemon juice or garlic if needed.

Assemble the Wraps:

Spread a generous layer of edamame hummus over each tortilla.
Top with baby spinach or mixed greens.

Add shredded carrots, cucumber slices, avocado, and red bell pepper.

Sprinkle with alfalfa or broccoli sprouts if using.

Roll and Serve:
Carefully roll up each tortilla tightly, folding in the sides as you go.
Slice each wrap in half diagonally, if desired.
Serve immediately or wrap in foil or parchment paper for a portable lunch or snack.

08/03/2024

Berry-Orange Chia Pudding

Ingredients:

For the Pudding:

1/4 cup chia seeds
1 cup unsweetened almond milk (or any milk of choice)
1 tablespoon pure maple syrup or honey (adjust to taste)
1/2 teaspoon vanilla extract (optional)
Zest of 1 orange

For the Berry Topping:

1/2 cup mixed berries (such as strawberries, blueberries, and raspberries)
1 tablespoon honey or maple syrup (optional, for extra sweetness)
1 teaspoon fresh orange juice (optional)

Instructions:

Prepare the Chia Pudding:

In a bowl or jar, combine chia seeds, almond milk, maple syrup (or honey), vanilla extract (if using), and orange zest.

Stir well to mix and ensure the chia seeds are evenly distributed.
Cover the bowl or jar and refrigerate for at least 4 hours, or overnight, to allow the chia seeds to absorb the liquid and create a pudding-like texture. Stir once or twice during the first hour to prevent clumping.

Prepare the Berry Topping:

In a small bowl, mix the berries with honey or maple syrup if you prefer a sweeter topping. You can also add a teaspoon of fresh orange juice for extra flavor if desired.
Let the berries sit for about 10-15 minutes to allow the flavors to meld together.

Assemble and Serve:

After the chia pudding has set, give it a good stir to ensure it’s well-mixed.

Spoon the pudding into serving dishes or bowls.
Top with the prepared berry mixture.

Optional Garnishes: Garnish with extra orange zest or a few whole berries for added color and texture.
Enjoy your refreshing and nutritious Berry-Orange Chia Pudding!

08/02/2024

Plum and Yogurt Glow Mask
Ingredients:

2 ripe plums (pitted)
2 tablespoons plain Greek yogurt
1 teaspoon honey
1 teaspoon aloe vera gel (optional)

Instructions:
Prepare the Plums:

Peel the plums if desired (keeping the skin on can add extra nutrients).

Cut the plums into small pieces and place them in a blender or food processor.

Blend the Ingredients:

Blend the plums until they form a smooth puree.
Mix in Other Ingredients:

In a bowl, combine the plum puree with the Greek yogurt and honey.

If you’re using aloe vera gel, add it to the mixture.
Apply the Mask:

Cleanse your face and pat it dry.

Apply an even layer of the plum and yogurt mixture to your face, avoiding the eye area.
Relax:

Leave the mask on for 15-20 minutes. Use this time to relax and let the mask work its magic.
Rinse Off:

Gently rinse the mask off with lukewarm water. Pat your face dry with a clean towel.
Moisturize:

Follow up with your favorite moisturizer to lock in hydration.

Address

702 Rotary Cir
Indianapolis, IA
46201

Website

https://healthandwell-being.info/

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