This creamy spread blends protein-packed tofu with umami-rich miso and sesame tahini for a versatile, savory breakfast or snack option.
Tofu and miso provide plant-based protein and probiotics. Tahini is high in calcium and healthy fats, while lemon and garlic support liver detoxification and immune health.

Citations:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7863585/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164842/

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Miso-Tahini Tofu Spread

This creamy tofu spread is an easy, protein-rich option that blends the umami of miso with the richness of tahini. It’s a great plant-based alternative to cream cheese or savory dips and pairs beautifully with vegetables, rice cakes, or warm flatbreads. Ready in minutes, it’s perfect for quick snacks or meal prep.

Course Appetizer, Side Dish, Snack

Cuisine Japanese

Keyword High-Protein, Nut Free

Prep Time 10 minutes minutes

Cook Time 3 minutes minutes

Servings 4

Equipment

• Blender

Ingredients

• 1 12 oz package soft tofu
• 1 tsp white or yellow miso paste
• 1 tbsp tahini
• 1 tbsp nutritional yeast
• 1 tsp apple cider vinegar
• 1/4 tsp garlic powder or fresh grated garlic

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Instructions

• Drain the tofu and pat dry gently with a paper towel to remove excess water.
• Add tofu, miso paste, and tahini to a blender or food processor.
• Blend until smooth and creamy.
• Add optional ingredients to taste and blend again.
• Taste and adjust seasoning as needed. You can add a pinch of salt if desired.
• Transfer to an airtight container and refrigerate for at least 30 minutes to firm up slightly.
• Serve chilled as a spread for crackers, toast, or vegetables.

Notes

Suggestions & Notes:

• Flavor Boost: Add a squeeze of lemon or a splash of rice vinegar for brightness.
• Texture Control: Use soft tofu for a whipped texture or firm tofu for a chunkier spread.
• Serving Ideas: Use as a toast topping, a savory dip, or a sandwich/wrap spread with roasted vegetables or greens.
• Storage: Keeps well in the fridge for 3–4 days. Stir before serving.

The post Miso-Tahini Tofu Spread appeared first on Gwell - Nutrition, Wellness, and Healthcare Advocacy.

These soft, chewy flatbakes are a nut-free, gluten-free alternative to traditional flatbreads, perfect for scooping, stuffing, or toasting.
Cassava flour is rich in complex carbohydrates and safe for many with food allergies. It’s easy to digest and offers a grain-free alternative for gluten-sensitive individuals.

Citations:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8043523/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613902/

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Cassava Flour Flatbakes (Gluten-Free, Nut-Free, Egg-Free)

These flatbakes are inspired by traditional Caribbean bakes, made more blood sugar–friendly with cassava flour. They’re soft, lightly chewy, and perfect for breakfast or snacks.

Course Appetizer, Breakfast, Side Dish, Snack

Cuisine Caribbean

Servings 4

Equipment

• Large Mixing Bowl
• Whisk
• Medium Pan

Ingredients

• 1 ½ cups cassava flour
• ½ tsp sea salt
• ½ tsp baking powder
• 1 tbsp olive oil or avocado oil
• ¾ cup warm water more if needed
• Optional: ½ tsp garlic powder or chopped fresh herbs for savory flavor

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Instructions

Mix Dry Ingredients

• In a large bowl, whisk together cassava flour, salt, and baking powder.

Add Oil and Water

• Add olive oil and warm water gradually. Mix until a soft dough forms—if too dry, add a little more water, 1 tbsp at a time.

Shape the Dough

• Divide into 4–6 balls. Flatten each into a round disc about ¼-inch thick.

Cook

• Heat a pan over medium heat. Lightly oil (use spray oil) the pan if needed.
• Cook each flatbake for 2–3 minutes on each side or until golden brown and puffed in spots.

Serve

• Serve warm with avocado, soft tofu scramble, smoked herring, or a spoon of dairy-free, unsweetened yogurt.

Notes

Tips:

• These are best eaten fresh, but can be stored in the fridge for up to 3 days and reheated in a pan or toaster.
• For added fiber and blood sugar support, mix in 1 tbsp ground flaxseed per batch.
• Want to reduce the caloric load? Make this oil-free. 
  • Remove the 1 tbsp of oil
  • Increase warm water slightly: Use ⅞ cup (just under 1 cup) instead of ¾ cup to help bind the dough and maintain softness
  • Optional: Add 1 tbsp unsweetened dairy-free yogurt (like plain coconut or almond yogurt) for tenderness, still oil-free, but helps with moisture

Cooking Tips Without Oil:

• Use a good stainless steel or well-seasoned cast-iron pant to prevent sticking
• Preheat the pan well before placing the flatbakes
• Wipe the pan with a damp paper towel between batches if needed

Flavor Tip: Without oil, the flavor is more neutral. Consider boosting it by adding:

• A pinch of garlic powder or onion powder
• Chopped chives or parsley
• A dash of nutritional yeast for savory depth

I’d probably add these things anyway, because they’re delicious.

The post Cassava Flour Flatbakes (Gluten-Free, Nut-Free, Egg-Free) appeared first on Gwell - Nutrition, Wellness, and Healthcare Advocacy.

ISSUE 3

This week, we’re focusing on chronic pain, a common and often debilitating condition that affects millions of people around the world. Chronic pain can take many forms, from back and neck pain to headaches and arthritis, and it can have a major impact on a person’s quality of life.

But despite its prevalence, chronic pain is often misunderstood and misdiagnosed. Many people struggle to find relief from their pain, and may feel frustrated or helpless in their search for solutions. That’s why we’re here – to share more insight, and to provide you with the tools and resources that can help you to manage your pain.

Whether you’re living with chronic pain yourself, or you’re looking to support a loved one who is, we’re here to help. So let’s get started!

Food

Can diet heal chronic pain

https://www.health.harvard.edu/pain/can-diet-heal-chronic-pain

“The strongest scientific evidence suggests foods rich in a group of antioxidants known as polyphenols can have an anti-inflammatory effect that helps soothe and prevent painful flare-ups…When it comes to the anti-inflammatory foods, Dr. Tabung says you shouldn’t load up on a few favorites, as you may miss getting some of the vital nutrients your immune system needs. Instead, aim for variety.”

How to use diet to reduce chronic pain

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551034

“Dietary approaches to chronic pain should include lifestyle education for a balanced diet following healthy eating patterns, interdisciplinary care, and food supplements where needed to obtain the best results.” Basically, in order to see lasting results, it requires discipline, support from medical professionals, including nutritionists, and access to healthy foods.

Wellness

Tired of sore muscles?

Are you looking for a way to enhance recovery post-workout or a grueling, active day at work or in life? Turmeric has been shown to help in the management of exercise induced inflammation and muscle soreness with as little as 2g of curcumin paired with 20mg of piperine.

Managing pain in America

https://www.usatoday.com/in-depth/news/health/2022/12/11/pain-america-expensive-complicated-problem-managing-pain/8210733001

This month USA Today released a five-part series on the impact of chronic pain in America, “exploring chronic pain, the challenges of treatment and the scientific advances offering hope for the future.” Most of the series is available to read via the link above except for the sections on pediatric pain and cannabis. So, here’s the summary.

Pediatric pain: Addressing childhood pain quickly is key to how people respond to pain as they age. Children heal faster and should have a multi-pronged treatments that help them to build healthy habits that can alleviate chronic pain and/or help them to lead fulfilling lives despite their pain.

Cannabis: Treatment plans are not one-size fits all, doctors should offer it as an option to patients early on and more research is needed.

Health

Should you be tested for inflammation?

Before asking yourself this question, it is important to understand what inflammation is and what conditions exist that can cause inflammation. Treating underlying issues can help to reduce inflammation when paired with consistent monitoring and preventative care.

How much turmeric do you need receive anti-inflammatory benefits?

Here’s the latest research on how much curcumin is needed to see reductions in inflammation. Did you know that the active component, curcumin, in turmeric is what helps to reduce inflammation? When paired with piperine, it enables our bodies to more effectively absorb the anti-inflammatory benefits by 2000% [Source]. But how much curcumin is actually in turmeric? It varies widely, but on average, it is about 3.14% [[Source](https://pubmed.ncbi.nlm.nih.gov/17044766/#:~:text=Pure turmeric powder had the,%2C averaging 3.14%25 by weight.)]. Black pepper is also not the same thing as piperine. Black pepper has a piperine content of about 0.5% [[Source](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7914320/#:~:text=Ko (1995) determined a piperine,100 g in black pepper.)].

If this is the case, you would need to consume a significant amount of turmeric on a daily basis to see the benefits. This is not even possible in Nepal or India where the average person consumes between 1.5-2.5g of turmeric per day [Source]. This is why many studies conclude a curcumin supplement in addition to incorporating turmeric into your diet has a greater impact.

Read more here:

Antioxidant and anti-inflammatory effects of curcuminoid-piperine combination in subjects with metabolic syndrome – in this study they used a daily dose of 1g of curcumin with 10mg of piperine for 8 weeks. Following the 8 weeks participants saw an improvement in inflammation for patients with metabolic syndrome.

Curcumin: An age-old anti-inflammatory and anti-neoplastic agent

Choose Joy

Can nature heal our pain?

Biophila is the idea that there is a fundamental human attraction to and need for contact with the [natural world](https://www.takingcharge.csh.umn.edu/how-does-nature-impact-our-wellbeing#:~:text=According to the physician who,and plants in hospital rooms.). Recent studies also show that exposure to greenspaces can have a positive impact on participant pain reduction for some illnesses. [Source]

In a recent installation for the Brooklyn Museum, The Gray-Green Divide, Mona Chalabi explored the relationship of green spaces in New York on community health.

P.S. – This is an archive of our weekly email. If you’d like to see the email with full content and special offers, please consider subscribing to our newsletter.

The post ISSUE 3 – Finding relief from chronic pain appeared first on Gwell - Nutrition, Wellness, and Healthcare Advocacy.