Up & Forward Health & Wellness LLC

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.

I've been having tofu cravings, perhaps because it was a staple ingredient in our household growing up. This meal was ea...
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!

A simple but nutritious and filling breakfast, lunch, or snack for pregnancy! Grilled peanut butter and banana sandwich ...
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!

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

When brekkie is life 😊.
05/06/2022

When brekkie is life 😊.

Entirely homemade spicy lentil tacos with a keto almond-based tortilla and guacamole made from freeze-dried avocados 🥑. ...
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 🤤

Keto, gluten-free, and vegan tortillas from scratch! I typically like Trader Joe's low-carb tortillas and brought four b...
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!

10-minute lazy homemade vegan Khao Soi 😊 in 7 steps:1) Boil water and prepare your sexy noods.2) Add coconut milk to a s...
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.

Have you heard of Japanese 漬物 (tsukemono)? It is pickled vegetables fermented in a bed of rice bran called  ぬか床 (nukadok...
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!

When you crave for mom's food from oceans away, you scrap it together! Vietnamese vegan bún riêu chay!
03/27/2022

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

This homemade Pakistani Red Bean Masala Curry is a great choice for pre-conception, prenatal, or post-natal nutrition! F...
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!

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 enthusia...
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 🙏.

Throwback to the time I lived in Mango Heaven, AKA Chiang Mai, Thailand ❤️
01/15/2022

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

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